Describe your dietary habits (see assignment #1 from PHAS 5009) and discuss how those habits may be influencing your risk for chronic diseases such as heart disease, high blood pressure, cancer, osteoporosis, etc.
On a typical day I have a smoothie and coffee for breakfast, sautéed vegetables for lunch, and tortillas and lentils or pizza for dinner. My snacks consist of cheese and crackers, and occasionally I will have some cereal. Last semester, I completed a dietary log and I realized that I consistently had an increased amount of refined grains and met my fruits requirement. I learned that I needed to incorporate more vegetables, dairy and protein into my diet. I improved my diet by making smoothies for breakfast, which contains an apple, banana, spinach, peanut butter, protein powder and 2% milk. I also added cheese and crackers to my diet. Not getting adequate amount of vegetables can cause indigestion, anemia, constipation, scurvy and it can attribute to cardiovascular problems. Not consuming enough calcium can lead to osteoporosis due to hypocalcemia, eye damage, osteopenia, and increase risk of fractures. The amount of protein I consume is very low and this is partially due to being a vegetarian. This is something I need to be more cautious about on a daily bases. Decreased amounts of proteins can lead to muscle wasting, hair loss, low energy, mood changes, and increases stress levels. Being deficient in protein can also lead to blood sugar imbalance and cause one to have cravings for carbohydrate, sweets, and pastries. Over consuming grains can increase my risk for diabetes due to the carbohydrates being broken down into sugar and being stored in the liver, muscles and fatty tissues.
Do the same thing f...
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...ks in the amount of fruits and vegetable I consume. I plan to incorporate more fresh vegetables such as carrots, broccoli, snow peas and also fruits such as grapes, apples, and bananas as snacks. I also plan to make a stir-fry with vegetables twice a week for lunch using minimal salt to decrease my chances of developing hypertension. I am currently not getting an adequate amount of physical activity (only twenty minutes a week), which also contributes tremendously. I plan to incorporate an ab workout on Monday, Wednesday and Friday and jog on Tuesday and Thursday for thirty minutes. Over the weekend I plan to do arm exercises for fifteen minutes using five pounds weights. I also plan to take ten minute breaks while studying and go for a walk. Knowing the negative consequences of drinking and smoking I will continue to keep the number of drinks I have to a minimum.
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