My Personal Nutrition Plan

Nutrition and Disease
Natasha Tovar
HCS308 Intro to Nutritional Concepts
Instructor Christine McMahon
June 13, 2016

strenghts
Strengths Photo Retrieved from URL: https://www.google.com/search?newwindow=1&biw=1366&bih=609&tbm=isch&sa=1&q=my+strengths+n+weaknesses&oq=my+strengths+n+weaknesses&gs_l=img.3…99665.105950.0.106077.37.31.6.0.0.0.148.2599.27j4.31.0….0…1.1.64.img..0.14.1106…0j0i30j0i8i30.c-JmKHG3mtw

Consistent Strengths

Presently, after taking this course in Nutrition, I realize that my strengths are in keeping healthy foods in the house, avoiding added sugars, as well as eating healthy snacks.  I also can see that preparing my own food has added to my nutrition in addition to watching what I eat, how much I eat, and when I eat.  I try to stop eating when I am full, eat when I am truly hungry, and try not to think about food all the time.  After having an unhealthy relationship with food previously, this class helped me see some things that I didn’t realize before.  One thing is that my sensitivity was not because I shouldn’t eat dairy, but rather because I needed to strengthen my gut by eating more healthy fiber and drinking more water.  This is now a new strength that I look forward to continuing.

strengths n weaknesses
Weaknesses Photo Retrieved from URL:https://www.google.com/search?newwindow=1&biw=1366&bih=609&tbm=isch&sa=1&q=my+strengths+n+weaknesses&oq=my+strengths+n+weaknesses&gs_l=img.3…99665.105950.0.106077.37.31.6.0.0.0.148.2599.27j4.31.0….0…1.1.64.img..0.14.1106…0j0i30j0i8i30.c-JmKHG3mtw

Weaknesses Presently

Presently I need to get more exercise, eat vegetables more consistently, and also eat more consistent meals.  I have a tendency to skip breakfast, eat a normal to large lunch, and then binge throughout the evening.  Eating a hearty breakfast is going to help me have the energy and keep my metabolism going strong all day long which will help me fight the urge to overeat in the evenings.  Another weakness is that I sometimes forget to drink water throughout the day, and end up drinking a bunch of water right before bed; when in fact I should be drinking it evenly throughout the day.  Also, I need to integrate more of a variety of different oils in my diet.  Currently, I use olive oil, canola oil, coconut oil, and eat avocados daily.  Getting other oils and incorporating them in my diet will help me have more variety of flavors.  I also need to cut back on the meats and eat more beans for protein since beans are lower in fat.  In this class, the assessments I did showed that I eat too much fat; and although it is healthy fat, we learned that if the fat exceeds 31 percent of one’s total calories then it increases one’s risk for cardiovascular disease (Sizer & Whitney, 2013).

yoga pilates
Changes That Need to Happen Photo Retrieved from URL: https://www.google.com/search?q=my+health+plan&newwindow=1&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjYq-m286bNAhUCSFIKHfHfDTAQ_AUICSgC&biw=1366&bih=609

Changes Need To Happen

Firstly, continue with the water and teach my body to drink it consistently throughout the day.  Secondly, incorporate exercise into my day by practicing daily yoga and begin a running routine.  Thirdly, eat more beans and a healthier balance of diet, using a lot of salads as a basis for my mealtimes.  Finally, the last step is to fine-tune the proportions in order to have the optimum body mass index for my heart health and vitality.  According to Sizer and Whitney (2013), A BMI of 20 is optimum for vitality and is in the middle of normal BMI.  Being a previously obese person, this is important to help my body function at a level that it was designed to.

freedom
Better Life Ahead Picture Retrieved from URL: https://www.google.com/search?newwindow=1&biw=1366&bih=609&tbm=isch&sa=1&q=my+strengths+n+weaknesses&oq=my+strengths+n+weaknesses&gs_l=img.3…99665.105950.0.106077.37.31.6.0.0.0.148.2599.27j4.31.0….0…1.1.64.img..0.14.1106…0j0i30j0i8i30.c-JmKHG3mtw

 

Better Life Ahead

After these goals have become part of my life, I expect to feel so much better physically,  psychologically, and mentally.  Having a balance is essential for the entire being, not just the body.  Having a balanced lifestyle as far as diet and exercise goes will help me have the space necessary to get things done and keep my life clutter-free, balanced, and focused.  In my future career it will be essential that I have already established a good lifestyle with habits that keep things running as smoothly as it is possible; therefore, now is the perfect time to start.  While using apps to watch my diet and water intake is necessary for now, eventually after quite some time, I anticipate being able to let go of those crutches and just listen to my body in a maintenance stage of these lifestyle goals.

perfectino
Conclusion in Perfection Picture Retrieved from URL: https://www.google.com/search?newwindow=1&espv=2&biw=924&bih=632&tbm=isch&sa=1&q=process+of+perfectin&oq=process+of+perfectin&gs_l=img.3…14012.16412.0.16490.20.19.0.0.0.0.161.1728.15j4.19.0….0…1.1.64.img..1.18.1657…0j0i30j0i5i30j0i8i30j0i24.Wc92GtBMhrE

Conclusion in Perfection

As noted throughout this class, nutrition is essential for efficiency in the body, function and stability of the mind, and even protection against disease.  There are many different aspects to one’s diet, however, if one simply watches their portions and balances the plate such as is seen on My Plate, then we can see that it is easy to envision what will support our body’s systems.  It is also good to remember that this nutrition is for our body, according to what our body needs to function as it was designed, and not just another fad diet.  This is scientifically backed-up, it is what our body wants, and it is what our body needs.  Nutrition is definitely as essential to our life as it is to open our eyes to read a book, or as it is to open the mouth to eat or drink.  Nutrition is part of our life, and we would do ourselves a lot of good to pay attention what kind of nutrition we are giving our bodies and how we are supporting it to function in the way it was designed.

 

 

 

 

 

References

Sizer, F. & Whitney, E. (2013). Nutrition Concepts & Controversies, Thirteenth Edition. Wadsworth Cengage Learning.

Picture References:

Better Life Ahead Picture Retrieved from URL: https://www.google.com/search?newwindow=1&biw=1366&bih=609&tbm=isch&sa=1&q=my+strengths+n+weaknesses&oq=my+strengths+n+weaknesses&gs_l=img.3…99665.105950.0.106077.37.31.6.0.0.0.148.2599.27j4.31.0….0…1.1.64.img..0.14.1106…0j0i30j0i8i30.c-JmKHG3mtw

Health Plan Picture Retrieved from URL: https://www.google.com/search?q=my+health+plan&newwindow=1&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjYq-m286bNAhUCSFIKHfHfDTAQ_AUICSgC&biw=1366&bih=609

Strengths Photo Retrieved from URL: https://www.google.com/search?newwindow=1&biw=1366&bih=609&tbm=isch&sa=1&q=my+strengths+n+weaknesses&oq=my+strengths+n+weaknesses&gs_l=img.3…99665.105950.0.106077.37.31.6.0.0.0.148.2599.27j4.31.0….0…1.1.64.img..0.14.1106…0j0i30j0i8i30.c-JmKHG3mtw

Weaknesses Photo Retrieved from URL:https://www.google.com/search?newwindow=1&biw=1366&bih=609&tbm=isch&sa=1&q=my+strengths+n+weaknesses&oq=my+strengths+n+weaknesses&gs_l=img.3…99665.105950.0.106077.37.31.6.0.0.0.148.2599.27j4.31.0….0…1.1.64.img..0.14.1106…0j0i30j0i8i30.c-JmKHG3mtw

Changes That Need to Happen Photo Retrieved from URL: https://www.google.com/search?q=my+health+plan&newwindow=1&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjYq-m286bNAhUCSFIKHfHfDTAQ_AUICSgC&biw=1366&bih=609

Conclusion in Perfection Picture Retrieved from URL: https://www.google.com/search?newwindow=1&espv=2&biw=924&bih=632&tbm=isch&sa=1&q=process+of+perfectin&oq=process+of+perfectin&gs_l=img.3…14012.16412.0.16490.20.19.0.0.0.0.161.1728.15j4.19.0….0…1.1.64.img..1.18.1657…0j0i30j0i5i30j0i8i30j0i24.Wc92GtBMhrE

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