Nutrition Journal

Food Journal:
--Lunch:
---- 2 oz. Penne Pasta
---- 1/4 cup Alfredo Sauce
---- 8 oz. Blueberry Lemonade
---- 50g Caesar Salad
---- 4 Chocolate Chip Cookies

--Dinner:
---- 2 oz. Salami
---- 1.5 oz. New Zealand Cheddar Cheese
---- 2 oz. (1/4 loaf) Baguette
---- 8 oz. Blueberry Lemonade

--Snacks/Water:
---- 20 Roasted Plantain Chips
---- 3 cups Water

CARBOHYDRATES:
1. Grams of Carbohydrates consumed: 213g
2. Calories from Carbohydrates: 852 calories
3. Percentage of total calories: 49%
    * Compared to the recommended 45-65%, this number fits perfectly in that range.
4. Complex Carbs: Pasta, Caesar Salad, Baguette
    Simple Carbs: Salami, Plantain Chips
     Concentrated Simple Carbs: Alfredo Sauce, Lemonade, Cookies

FAT:
1. Grams of fat consumed: 81g
2. Calories from fat: 729 calories
3. Percentage of total calories: 42%
    * Compared to the recommended 20-35%, this number is pretty high. The cookies contributed to a large portion of this number. I could eat less cookies to reduce my fat intake per day.
4. Amount of cholesterol consumed: 142.5mg
    * Compared to the recommended 300mg max of cholesterol per day, this number is good.

PROTEIN:
1. Grams of protein consumed: 47.5g
2. Calories from protein: 190 calories
3. Percentage of total calories: 11%
    * Compared to the recommended 10-35%, this number fits in perfectly.

VITAMINS/MINERALS:
1. I am definitely lacking nutritional value when it comes to the vitamins and minerals section. I got 86% of the daily recommended Vitamin A needed. This was my highest percentage and it came mostly from my salad. My Vitamin C intake was the lowest with only 18% of the daily recommended value achieved. I received 38% of my recommended Calcium intake, with most of that coming from the cheese I ate. I consumed 31% of the daily recommended Iron intake and consumed 220mg of Potassium. 
2. I consumed 6 grams of sodium which is the maximum amount recommended daily. The salami I ate majorly contributed to this number. Salami is salty by nature, so I would just need to eat less of it to get my number down. The cookies, baguette, and alfredo sauce also had lots of sodium. I could eliminate the cookies from my diet or eat less of them to reduce the amount of sodium in my diet. The pasta sauce I used was in a jar which increases the amount of sodium, so next time, I could make my own sauce to cut the sodium down a bit.

CONCLUSION:
    I learned a lot from tracking what I ate on an average day. I usually eat more than this, but I was busy running errands most of the day so I didn't get a chance to eat much. It was kind of an eye opener on how much I consume and the nutritional value of it all. My fat intake was pretty high, which made me think about how much higher it would have been if I hadn't been running errands and I ate like a normally do. Something else that really caught my attention was the lack of vitamins and minerals I eat daily. That is definitely something I will be thinking more about as I make my decisions on what I want and need to eat. The last thing I would change would be to eat more fresh fruits and vegetables. Not only would that help me satisfy my sweet cravings, but I also think that it would help boost my vitamin and mineral intake.

Movie Poster

Movie Notes:

- 60 days and 60 nights of juicing seems excessive. 

- Prioritizing health over wealth is important. 

- To have permanent results, you need to have permanent change.

- The first few days of a juice fast are the toughest. It may even lead to some depressing moments.

- He said he did the crime of putting his body in that kind of horrible shape, so he needs to do the time to fix it.

- Liquid fasting is still considered eating, but because it's liquid it's absorbed quickly.

- Fasting used to happen in the hunter/gatherer times, but not really by choice. 

- Nowadays, we eat and eat, but don't expend nearly enough of the calories we take in, hence the weight gain and poor overall health. 

- The closer a food is to its natural state, the healthier it is.

- Micro nutrients are fruits, veggies, nuts, beans, and seeds. Macro nutrients are every thing else.

- Micro nutrients are essential for good health and wellness.

- During his street interviews, it was interesting to see how large of a number of people surveyed did not eat fruits or veggies. They all blamed themselves for their lack of good nutrition.

- The comparison of what 400 calories of different types of foods looks like in the stomach was very interesting.

- The guy whose theory is, "Whenever I die, I want to to die happily eating whatever I want," demonstrates most people's way of thinking I think, but being healthy doesn't have to be torturous.

- All that juice gives him tons of energy and all that juice consumption has actually made him crave fruits and veggies instead of junk food. 

- The purpose of juicing isn't to be skinny, it's to be healthy. Poor health leads to negative feelings.

- The average person's diet consists of 60% processed/refined foods, 30% animal products, 5% whole grains/white potatoes, 5% fruits and veggies.

- On the the plant based diet, the average person lost 53 pounds and never gained it back.

Weekly Exercise Routine

    This exercise routine was created with the "slightly inactive, yet wishfully active person" in mind. Mondays, Wednesdays, and Fridays focus on cardiorespiratory exercises, while Tuesdays, Thursdays, and Saturdays focus on strength training. Below are day to day activities along with pictures for reference. 

MONDAY-WEDNESDAY-FRIDAY:

 - 5-10 minute warm up: Jump rope to warm up muscles

 - 30 minute cardio/aerobic work out: Start at a brisk walk for about 5 minutes then progress to a jog. Jog for 20 minutes then slow down to a brisk walk to cool down. The more often you jog, the less tedious it will seem to become. As your endurance increases, you can advance and begin your cardio workout with a jog instead of a brisk walk and progress to a run. Run for 20 minutes and slow down to a jog, then brisk walk for a cool down. Make sure to be working out in your target heart rate range (55/65-90% of maximum heart rate).

 - 5-10 minutes stretching: Begin stretching by bringing your left arm diagonally across your body and supporting it with your right arm. Hold for 15-30 seconds. Switch arms and repeat twice on both arms. Next, while standing up straight with your feet close together, bend over and reach as far as you can and hold for 15-30 seconds. Rest 10-15 seconds and repeat. Standing up straight, bend one leg at the knee backward and hold ankle. Pull gently back and hold for 15-30 seconds. Switch to other leg and repeat twice for both legs. You can use a wall or sturdy surface to help balance if needed. Raise one arm straight up in the air and bend at the elbow so that the palm of the hand is resting on the back. Use opposite hand to pull down gently on elbow. Hold for 15-30 seconds. Switch arms and repeat twice for both arms. Standing straight up with your feet slightly wider than shoulder width apart, reach left arm in the air and arch the upper half of your body towards the right so that the palm of your left hand is now facing the floor. Hold for 15-30 seconds. Switch sides and repeat twice on each side.

TUESDAY-THURSDAY-SATURDAY:

 - 5-10 min warm up: Jump rope to warm up muscles

 - 20-30 min strength training: The following pictures will demonstrate the exercises in this part of the training. Each exercise can be done with household dumb bells. If you don't own dumb bells, you can use household items such as water jugs or old milk containers filled with water or sand depending on your ability. Choose a weight light enough that will allow you to complete the 8-12 reps, but heavy enough to give you a challenge. Make sure to rest in between individual sets and in between exercises (30-60 seconds). Between 2-4 sets of each exercise will give you a good strength training workout.

 Bicep Curls

Lunges(at least 8-12 reps per leg)

Chest Press

Weighted Sit-ups

Shoulder Press

Dumb Bell Squats

Tricep Extensions

 - 5-10 minutes stretching: Begin stretching by bringing your left arm diagonally across your body and supporting it with your right arm. Hold for 15-30 seconds. Switch arms and repeat twice on both arms. Next, while standing up straight with your feet close together, bend over and reach as far as you can and hold for 15-30 seconds. Rest 10-15 seconds and repeat. Standing up straight, bend one leg at the knee backward and hold ankle. Pull gently back and hold for 15-30 seconds. Switch to other leg and repeat twice for both legs. You can use a wall or sturdy surface to help balance if needed. Raise one arm straight up in the air and bend at the elbow so that the palm of the hand is resting on the back. Use opposite hand to pull down gently on elbow. Hold for 15-30 seconds. Switch arms and repeat twice for both arms. Standing straight up with your feet slightly wider than shoulder width apart, reach left arm in the air and arch the upper half of your body towards the right so that the palm of your left hand is now facing the floor. Hold for 15-30 seconds. Switch sides and repeat twice on each side.

SUNDAY:

 - Rest day, but you can still participate in lifestyle physical activities such as taking the stairs instead of the elevator or walking to do nearby errands. The more you increase your lifestyle physical activity, the more your overall wellness will improve.

Introduction

Hey classmates!
       My name is Linnea Harris. I am returning to Palomar after a couple-year hiatus and my major is biotechnology. I played competitive basketball for about 10 years, but a knee injury has kept me out of competitive play for many years. I still love playing basketball and shoot around almost every day at the court in my backyard. I also like to play tennis and going to the golf driving range. I enjoy being outdoors, especially in this great San Diego weather! I work at an after-school program through the San Marcos Unified School District. I help the kids with their homework, play games with them, and do art projects with them. I specifically work with 4th and 5th grade students. Although challenging at times, I find the job quite rewarding and enjoy going to work every day. I'm taking this class to fulfill the requirements to get my Associates in Science, but am really excited to learn more about having a healthier lifestyle and increasing my personal wellness. I truly believe that, generally, happy people are healthy and that healthy people are happy, hence the "Be Healthy. Be Happy" title of my blog. I look forward to getting to know you all and increasing our personal wellness together.

Linnea