...Nutrition and Exercise Over a five week period I have kept tabs on my nutrition and physical activity. The findings are definitely interesting. My daily vitamin appeared to be safe. I take 65 mg of Iron every other day, one Women’s Daily Multivitamin, and 1,000 mcg of Biotin. Biotin is taken for healthy skin, nails and hair growth. According to Fitday (2011), the recommended dosage for this nutrient is 35 mcg/day and it is suggested that more than 200 mcg are taken although there is no medical evidence at this regarding high toxicity levels. Since I am anemic I take an iron supplement, but Fitday (2011) states I should only be taking 15 mg a day. If I am to continue with this high dose of iron I can eventually have tachycardia, damage to my heart, central nervous system, liver and kidneys (Cherif et al., 2010). Now the big one, the multi vitamin, it appears I have the advised daily amount of 18 mg of iron from this one tablet, as well as the full daily dosage of many other vitamins excluding calcium, vitamin K and niacin. Daily or a regular routine of physical activity is the best thing one can do for their body. It can assist with improving breathing, define muscle strength and tone, strengthen bone density, raise metabolism, assist with weight loss and reduce cancer risks (Cherif et al., 2010). I exercise, but not as much as I should. I do run but need to add more variety in my routine as well as increase my number of fitness days. My worst dietary habits are my obsession...
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...Personal Nutrition Exercise SCI/244 04/29/2012 Personal Nutrition Exercise Plan * Being healthy or maintain a staying healthy is not easily done when you are used to eating what you want and when you want. You have to learn how to be healthy and gain the knowledge. If I want to have a healthier life and be more active, I have to make crucial changes in what I do on a day to day basis. After I learn the proper way of being healthy I will see positive outcomes. The main issue that I am trying to avoid is obesity. What is obesity? It is the excess of fat tissue in one's body."Obesity is a leading cause of United States morality, morbidity, disability, healthcare utilization and healthcare costs (The Obesity Society, 2009)". Across the globe, obesity is one of the biggest health issues that many countries have come across. A lot of my close family members are and were (have passed) obese, this is why it is of great importance that I pay extra close attention to components that can intensify my risk of also becoming obese. I believe that obesity can be based on genetics, but I also know that it is caused by our own poor and unhealthy eating habits that we have lived with since we were children, as well as our past generations. I know that I can break this ongoing cycle that has been passed down one too many times, by just making healthier decisions as to the food that I eat and becoming more active. In order to avoid becoming obese, I would need to set goals for myself...
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...Nutrition and Exercise Plan Tina D'Antonio SCI/241 September 4, 2012 Joyce Rode In week one, I learned through the SuperTracker that I needed to increase my calorie intake to 2,200 calorie per day to achieve a healthier weight, as I was 99 pounds, and wanted to reach a goal of 105 pound. Even though I eat healthy food, I don’t eat a well-balanced meal. The SuperTracker showed me to implement more fruits, proteins and dairy into my meal plan. Vegetables and whole grains have really never been an issue for me. My other goals were to increase my vitamin D, vitamin A and iron, so I can stop taking supplements and to increase my dietary fiber. Throughout the nine-week program, I found that my eating habits did not improve. My calorie intake never went over 2,000 let alone get up to 2,200. I was although really shocked to learn how much sodium I consume, I always thought I was good with watching my sodium intake. This is why people have to be more concise of what they purchase as it can be high in sodium. The coach center message archive gave me some of the following advice for vitamin D, dietary fiber and iron. Vitamin D their comment was, try to meet your recommendation by trying new recipe ideas for salmon, tuna, and sardines. Dietary fiber the comment was plant foods are where you find fiber-fruits, vegetables, nuts and whole grains, when your meal has more fiber, it often has fewer calories, and you’ll feel fuller and stay within your calorie allowance. Their comments...
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... Personalized Nutrition and Exercise Plan Tammy Patterson Axia College of University of Phoenix SCI/241 The Science of Nutrition Patricia Thomas October 14, 2007 2 Personalized Nutrition and Exercise Plan The health/nutrition problem I am addressing is the need for me to lose thirty pounds that I have been hanging on to since the birth of my son four years ago. I feel that I need to get down to a healthier weight. I hope this nutrition/exercise plan will help me to accomplish this goal. I think that getting to a healthier weight will give me more energy as well as lower my risk for several age-related diseases such as Type 2 diabetes, heart disease, and some types of cancers. My plan may take up to six months to complete. After I have accomplished my goal, I will continue my healthier diet and exercise regimen to help maintain my healthier weight and have more energy. The first step at the beginning of any nutrition/fitness program should be a visit to a family physician...
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...Final Project: Personal Nutrition Exercise Plan SCI/241 June 17, 2012 Tara Deters Final Project: Personal Nutrition Exercise Plan Over the last several weeks I have analyzed my current diet and exercise habits, as well as reading up on the USDA Food Pyramid Guide and their exercise recommendations. I have taken what I've learned in this class and what I have learned by doing a little research and I was able to personalize a nutrition, diet, and exercise plan for myself. For starters, I will need to take a good look at my current habits and that affect my nutrition and exercise plan. I like to believe I eat pretty healthy, but there is always room in improve. I'm not big on candy or sweets. I also have a hate for milk, so I only drink milk when I eat cereal, and milk is a needed for calcium and vitamin D. I love the sun so I tend to believe I get enough vitamin D from the sun. My diet consist of chicken, salad, vegetables, fruits and whole grains. Since I have an office job and the only time that I have to actually get away is during my lunch hour, so I'm not very active at work, so that kill eight hour of my day right there. I like to ride bikes and take walks, and every now and again I will roller blade. I can honestly say that I haven't been doing too much of any of this, as it's been pretty busy for me. These activities I do take part in aren't really stimulating, and my heart rate is raising much, because I do it at my pace not as if I'm racing...
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...Personalized Nutrition and Exercise Plan Nutrition and exercise is very important because they provide the body with all that it needs to be healthy. Creating an Exercise and Nutrition plan will help the author attain her weight loss goals. Insert name (referred to as the author throughout this paper), is currently at least 5 lbs overweight. She is 5 ft. 7 inches female weighing 165 pounds, which is a healthy weight range for the height. However, the author’s body mass index (BMI) is 25.4, which shows that the author is slightly overweight. According to Weight and Waist Measurement: Tools for Adults (2004), a BMI of 18.5 to 24.9 is considered healthy. A person with a BMI of 25 to 29.9 is considered overweight, and a person with a BMI of 30 or more is considered obese. Therefore, the author must make provisions to encourage healthy eating, weight loss, and proper weight management. Identification of the Health/Nutrition Problem Losing weight is a trying goal to attain mentally and physically. The author wants to lose weight to be healthier and to have a better self-image. Therefore, the main health problem that will be targeted is weight loss, but placing emphasis on the author’s nutritional habits is also important. She does not consume nutrient dense foods that provide her with the nutrition she needs to change her goals. Another focus of the exercise and nutrition plan is to incorporate healthy eating as a lifestyle choice, rather than a means to losing weight. Four...
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...Personalized Nutrition and Exercise Plan SCI/241 Personalized Nutrition and Exercise Plan High cholesterol and obesity are two of my main concerns as far as my current and possibly future health problems if I do not do something about it. According to the American Heart Association (2011), about 75% of blood cholesterol is produced by the liver and 25% is from foods we ingest. High cholesterol can be caused by unhealthy eating due to the consumption of too many animal foods or can be hereditary. When cholesterol becomes too high you're at greater risk of having a heart attack or stroke due to cholesterol that builds up and starts blocking arteries. I have been struggling with obesity for many years now and I have just recently found out that my cholesterol is high. If I do not get my obesity under control I will not only have problems with my cholesterol but I will also become at risk for other problems such as diabetes, heart attack and even cancer. There are many lifestyle changes that I must make in order to get my cholesterol and obesity under control. In order to do this I must make changes in my diet and exercise routine. There are several nutritional goals that I would like to do for myself in order to take the reins of my obesity and high cholesterol. My first nutritional goal is to reduce the amount of cholesterol I take in. In order to do this I will have to read labels and check the amount of cholesterol that is in the food I'm buying. I recently bought a...
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...Personalized Nutrition and Exercise Plan Overweight, is the first word I believe is used to describe me when people first see me. Funny, is the first word used by people to describe me after getting to know me and I learned obese is how the professionals classify me and the “funny- fat girl” is how I perceive myself. I am 43 years old, five feet, four inches tall and recently had a full hysterectomy. I am not what would be described as morbidly obese but I am considered obese at 30 pounds over the ideal weight for my age and height according to the standard bmi calculators. Heart disease, high blood pressure, diabetes, cancer, arthritis, and osteoporosis are some of the health risks associated with being overweight (WebMd, 2011), post- hysterectomy surgery, and my family history. Living a healthy lifestyle through a well-balanced diet and exercise plan will help deter these and other health risks and helps change my own self-perception of who I am and how I am perceived by others. Setting reachable goals will aide in creating and maintaining a healthy lifestyle. The goals I have set for myself include: create a list of priorities with myself as first on the list, increase activity levels in increments of five minutes per-month, create, maintain and execute a well-balanced meal plan each week, lose five pounds a month to lower potential health risks, increase water intake and continue education about nutritional needs at different stages of life. To meet the goals I have set...
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...Personalized Nutrition and Exercise Plan The health and nutritional problems that I was experiencing before I started this class were, not eating the proper foods, especially for my age and medical condition. I have never had a weight problem, but I did have a problem with not eating enough meals throughout the day. In going over the plan that I need to implicate, I need to stay aware of foods that could raise my blood pressure. When I found out that I had high blood pressure, I drastically reduced my sodium intake but at the same time, I did not incorporate any type of exercise. Having high blood pressure sometimes is a little scary, when I think I am doing everything right, I will sometimes get a headache that may last two or three days. I can never come up with a reason why because I take my medication daily but, I feel that it maybe foods that I am unconsciously eating foods that are not good for me. I know I have to be very careful because, a year and a half ago, I suffered from a mini stroke, which I feel not only came from my diet but from stress. I always made it a point to read the labels before I purchased foods looking for how much fat it contained, not realizing that I should have really been looking at this sodium intake and a reasonable amount of fat intake which can boost energy. The problems that I must target are; eating at least three balanced meals a day, forming an exercise program that will help me maintain my weight and energy level. There is...
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...Eating Healthy, Nutrition and Exercise Plan Final Project Jayme A. Perales SCI/241 September 15, 2013 Venessa Lee Eating Healthy, Nutrition and Exercise Plan Final Project Over the past nine weeks we have learned what it takes for our bodies to become healthy and maintain that level of healthiness. Our body needs a lot more then exercise to be considered healthy. There are six macro nutrients that we must include in our diet on a daily basis; protein, carbohydrates, lipids, water, vitamins and minerals. These six nutrients will provide energy for our body to perform its daily functions ("What Is A Nutrient?", 2013).. Being physically fit and healthy means that we must incorporate a well-balanced diet that includes all nutrients and daily exercise regimen, if we are missing a piece of the puzzle we will be off balanced causing some sort of negativity in our life. Diet plays a major role in the outcome of living a healthier lifestyle. Whatever we chose to consume on a daily basis will definitely affect our weight and overall health eventually. Depending on the size of individual, sex and amount of physical activity will reflect how many calories a person should intake to function properly. I am a 29 year old man, who is pretty active in the gym and recreational sports so the tracker suggested a 2800 calorie per day diet. I would never come close to the suggested calories per day because I am a bariatric patient. I normally consume around 1,000 to 1,300 calories per...
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...Nutrition and Exercise and Their Effects on Obesity Management Roland Colburn AHS 401 Literature review Dr. Elder Abstract This study was important because it addressed the issues of obesity and what can be carried out to prevent it. Obesity has become cone of the nations most widespread epidemics and it continues to grow. In this study 20 peer-reviewed articles were chosen on obesity and nutrition, and then the articles were analyzed and broken down into a basic concept of obesity prevention. Most articles contained proper nutrition, exercise, and dietary guidance. After thorough research, it became evident that proper nutrition and exercise were basic necessities in combating the obesity epidemic. Introduction Obesity is one of the leading public concerns within the United States, and for a great reason, almost two-thirds of the population is either overweight or obese, and the numbers are continuously rising.(Carels et al. 2008). Obesity has been linked to many different health issues, including the number one killer in America, heart disease. Obesity has been a growing problem over the past few years, which has led many to try and reduce or reverse the incline in obesity. The programs implemented, as of late, to reduce the number considered obese have failed.(Crombie 1999). American society continues to grow in the obesity rates, which has in turn generated an increase...
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...Week 1 Individual Assignment Personal Body and Composition Chart HPE 170 Week 2 Individual Assignment Nutrition and Physical Fitness Worksheet HPE 170 Week 3 Learning Team Assignment Physical Exercise Training Program Outline HPE 170 Week 4 Individual Assignment Personal Training Paper HPE 170 Week 5 Individual Assignment Chronic and Infectious Diseases Paper HPE 170 Week 5 Learning Team Assignment Physical Exercise Training Program Presentation HPE 170 Complete Class Purchase here http://homeworkonestop.com/hpe-170-complete-class Product Description HPE 170 Week 1 Individual Assignment Personal Body and Composition Chart HPE 170 Week 2 Individual Assignment Nutrition and Physical Fitness Worksheet HPE 170 Week 3 Learning Team Assignment Physical Exercise Training Program Outline HPE 170 Week 4 Individual Assignment Personal Training Paper HPE 170 Week 5 Individual Assignment Chronic and Infectious Diseases Paper HPE 170 Week 5 Learning Team Assignment Physical Exercise Training Program Presentation HPE 170 Complete Class Purchase here http://homeworkonestop.com/hpe-170-complete-class Product Description HPE 170 Week 1 Individual Assignment Personal Body and Composition Chart HPE 170 Week 2 Individual Assignment Nutrition and Physical Fitness Worksheet HPE 170 Week 3 Learning Team Assignment Physical Exercise Training Program Outline HPE 170 Week 4 Individual Assignment Personal Training Paper HPE 170 Week...
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...pills and exercise Stephanie Szlatenyi Would it be a surprise to people if diet pills can cause more harm than good? Diet pills have rapidly become a popular alternative to exercising as the future progresses forwards because they offer quick results that are almost ideal to what exercising would offer. Some people are very self-conscious about how they look, so they want to lose excess fat. While others because they want to impress someone. There are so many reasons. Though at times, people are too fixated on the reasons they so desire that they don't take notice of the effects that each take on the body both physically and mentally. It is easy to be biased about this situation by neglecting the many components that differentiate one from another. It is important to understand though, what these components are in order to see why diet pill consumption has grown in such staggering numbers. While exercise and diet pills contribute to losing weight, the different effects such as nutrition intake, time consumption, and mental effects must be factored in. One of the strongest yet neglected key components that serve to distinguish diet pills from exercise is nutrition intake. Understandably, our body requires nutrition to function appropriately. Nutrition is also used by the body to repair organs, skin, and muscles. Not only do diet pills not provide the nutrition essential...
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...energy imbalance. The body needs energy from food (calories) to perform everyday life functions. When the number of calories taken in is equivalent to the calories burned or used, body weight remains the same. Eventually, people consume more calories than they burn; this causes an energy imbalance resulting in weight gain, overweight and even obesity (National Institute, 2012). While exercising and dieting both contribute to weight loss, the different effects such as nutrition intake, time consumption and mental effects must be factored in. The human body requires nutrition to function properly. Nutrition repairs muscles, organs and skin. Exercise with no diet does not provide the proper nutrition that is essential to the body (Paez & Kravitz, 2000). Exercising and burning calories is important to recover the body with the proper nutrients. However, it defeats the purpose of exercise when somebody's daily food intake is above or below his or her suggested nutrition. Therefore, the nutrient intake with just exercise and no diet does not fuel the body inadequately. The appropriate amount of nutrients is consumed while dieting properly. Nutrients are required for the body to function appropriately. Essential nutrients are something the body can’t produce or can’t produce in an adequate amount of time on its own. Essential nutrients can only be provided by a proper diet. These nutrients include water, vitamins, minerals, carbohydrates, protein and fat. (National Institute, 2012)...
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...those people that are just addicted to eating like with any other addict that depends on drugs or alcohol. Many people find themselves looking for a way to lose the added pounds. Proper Nutrition and regular exercise provide a healthier lifestyle compared to extreme exercise routines and fad diets. If you are one of many people that wake up one morning, look in the mirror and decide that it is time to take action. There are two methods to lose weight; the first is proper nutrition and regular exercise, and the second, would be multiple fad diets and extreme exercise programs. Another outlook on these two methods would be to say the right way and the wrong way. Both methods help with achieving weight loss, however only one is the proper method. One might ask what the difference is, the goal is to lose weight and be healthy. Proper nutrition and regular exercise is a lifestyle change, whereas the use of fad diets and extreme work out programs is just a temporary solution. We all want to be more fit and get a clean bill of health from our doctors and I am about to tell you the best way to do this. Applying a lifestyle change by incorporating a balanced diet and at least 30 minutes of regular exercise daily promotes many benefits over today’s fad diets and extreme exercise programs. Balanced diet simply means following the food pyramid, by getting plenty of fruits and vegetables, avoiding red meat and eating more fish and poultry, avoiding...
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