WK9 - SCI+-+FINAL
WK9 - SCI+-+FINAL
CSU - Dominguez hills
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Date Created: 11/16/15
Personalized Nutrition and Exercise Plan Personalized Nutrition and Exercise Plan University of Phoenix SCI 241 March 19 2010 name Personalized Nutrition and Exercise Plan 2 I was diagnosed with both high blood pressure and high cholesterol only one week after this class began My blood pressure averages at approximately 15799 Unfortunately more and more people around the world are beginning to have high blood pressure obesity or other heart related diseases According to Vaughn Aubuchon 2008 the maximum pressure considered normal is 13085 I am currently 25 years old and at a weight of 1701b which is my typical weight whether I am in a healthy state or not According to my doctor Dr S McQuilkin MD he would expect my blood pressure to be a little bit higher than normal due to my age which would be 14090 however there is clearly something wrong here in which I am sure that my diet and daily routine have much to do with Not only do I have high blood pressure but my cholesterol level is a bit high as well My doctor has explained to me that the maximum it should be is 200 mgdL however mine is slightly higher hanging in at around 208 mgdL Although my cholesterol is only a bit higher than the normal maximum I still must take action by changing the course of my diet After hearing this news from my doctor I also went home and did some research of my own Concerning my cholesterol my doctor has prescribed me 500mg of niacin per day as well as making some changes in my diet After beginning this course this was not a surprise According to MedicineNetcom 2010 niacin is a vitamin that helps to lower the bad types of cholesterol and raise the good types of cholesterol This is done by dilating the blood vessels within the body In addition to the cholesterol issue I also have the blood pressure problem that has led me to taking prescription medication Through my research I have found that niacin could increase the high blood pressure Personalized Nutrition and Exercise Plan 3 issue so the answer is clear that if I want to become healthy without relying on medications and supplements I must make a change in my eating habits as well as my lifestyle To correct these problems so that I can look forward to a healthy future I first plan to lower my cholesterol level down to below 200mgdL because anything higher than that is considered unhealthy Heller 2007 I will begin by abstaining from fatty and empty calorie foods such as colas donut and other fatty cake type foods Cholesterol believe it or not is something that the body requires to function Cholesterol is a fatty substance that travels through the blood stream in small amounts producing hormones and acids that help the body digest fat High Cholesterol Information Causes Symptoms and Treatment 2010 By eliminating or limiting my intake of the types of foods as stated above I will be lowering the chance of this giving this fatty substance a chance to stick to the sides of my blood vessels and clog up my veins Blockages created by too much cholesterol eventually may lead to coronary heart disease CHD CHD can result in clotting in the blood stream which may even lead to a heart attack or stroke High Cholesterol Information Causes Symptoms and Treatment 2010 Now that I carry this knowledge it is quite worrisome I must continue with regular doctor visits to ensure that the issue does not get worse A blood test can show the levels of both good and bad cholesterol which are known as low density lipoproteins LDLs At my age I probably should be closer to 100mgdL versus 200mgdL Heller 2007 I plan to use the MyPyramid website introduced to me by this course to assist me with my diet plan Personalized Nutrition and Exercise Plan 4 According to United States Department of Agriculture 2010 the recommended calorie intake for my body and build is 2600 calories however this goes much further than simple calories Some calories contain nutrients and some calories are constructed mostly of sugar making them what is known as an empty calorie I will implement foods with more soluble fibers such as fibercontaining cereals like Frosted Mini Wheat s Typically I skip breakfast quite regularly so initially this will be a major change Rather than munching on donut and twinkielike foods and snacking all day I will eat regularly scheduled meals If I must have a snack in between meals it would be along the lines of fruits and nonfat yogurts For lunch I will most likely be eating either a peanut butter and jelly or ham and cheese type of sandwich In my case I probably should stick with ham and cheese sandwich or something similar so that I get some protein and carbohydrates that will provide me with energy during this period when I typically take a nap Either way the peanut butter in moderation could be plausible I want to start off slowly because I can see myself failing quite easily if I attempt to change everything at once For dinner I will begin with a salad so that I can consume my daily vegetable quota and most likely some baked chicken breasts or something similar Empty calorie foods have been my main source of food intake for nearly a year now For my plan the primary issue is to stay away from junk food and eat breakfast lunch and dinner regularly I have had an excellent diet in the past My primary obstacle will be getting back into the routine I do not have work at the moment therefore I spend much time lying around and doing nothing In addition to changing my eating habits I must also implement some sort of cardiovascular exercise routine Personalized Nutrition and Exercise Plan 5 I have had a gym membership for the longest time and used it quite regularly I would bike for at least 30 minutes to an hour each day followed by weightlifting and sometimes even some swimming It is a commitment that I must make to myself I will begin gradually by making a commitment during the first two weeks to go to the gym at least two times per week I will perform at least 20 minutes of cardio during those visits By the end of the two weeks I want to be biking at least 30 minutes every other day and if I slip then I will just keep trying I may have to restart this initial phase a couple of times before I get back into it but once I get into the routine there will be nothing stopping me Since my weight does not uctuate very much I will need to rely on something else that will allow me to track my success I have a brother who is currently in the daily exercise routine similar to what I was once in In the beginning I will ask him to help give me the motivation to make it to the gym at least twice a week and hopefully every other day By having a partner what I call a workout buddy I will have much more motivation and will get into the routine more rapidly I will track my status by keeping a daily journal that will contain my activities and food intake for each day As my regimen works itself back into place I will feel more energized and probably much less depressed As far as hard evidence is concerned I will continue with my monthly visits to the doctor to have my cholesterol and blood pressure measured I will then be able to determine if I must continue taking my vitamins and prescription medications that I am currently prescribed for my cardiac conditions or if I must make further changes to my eatingexercise regimen Personalized Nutrition and Exercise Plan 6 As I age the vitamins minerals and other nutrients that my body requires will change and there may be obstacles that may change my exercise and diet goals Hopefully I can pull myself out this slump and stay out of that slump Depending upon my future health I must continue to eat a healthy diet and perform as much activity as I possibly can I will use the MyPyramid Tracker website to keep track of my progress as I age thereby getting the proper information for the nutrition and exercise needed As I grow older I may need to take additional supplements to help maintain healthy muscular and bone structure but I will continue to track my daily actions via my journal which will prove to be a major help in determining what the next change will be I am sure throughout the years that major life changes such as more children career changes or other changes like school may affect my plan which is why I plan to evaluate my conditions on a weekly basis to begin with which may move to monthly and possibly yearly selfevaluations Evaluating my condition will allow me to make changes to my plan accordingly It is obvious that I am not always going make it to the gym every other day or eat perfectly every single day I firmly believe that having a workout partner or diet partner is necessary to help prevent slips and to provide motivation when one faces an obstacle For now that partner will be my brother but that could change any time Either way I believe it is always important to get someone who is willing to do it with you When one drops the other can pick them up and vice versa I have had no work but I can still stay active This class has given me the motivation that I need to get my health back into order I have set smaller goals in the beginning so that I do not get discouraged By beginning with a smaller workout routine as well as Personalized Nutrition and Exercise Plan 7 eventually eliminating my sweets and junk food I am on my way to a happier healthier rne Personalized Nutrition and Exercise Plan 8 References Disabled World 2008 Blood Pressure Chart Retrieved March 19 2010 from httpWWWdisabledworldcomartmanpublishbloodpressurechartshtml Harvard University 2010 Is Peanut Butter Healthy Harvard Health Publications Retrieved March 19 2010 from httpWWWhealthharvardedupress releasesIspeanutbutterhealthy Heller C 2007 August 31 Guide to Good and Bad Cholesterol Disabled World Retrieved March 19 2010 from httpWWWdisabled worldcomartmanpublisharticle 16 14 shtml High Cholesterol Information Causes Symptoms and Treatment 2010 WebMD Inc Retrieved March 19 2010 from httpWWWemedicinehealthcomhigh cholesterolarticle emhtm MedicineNetcom 2010 De nition of Cholesterol Lowering with Niacin Retrieved March 19 2010 from httpWWWmedtermscomscriptmainartasp articlekev9489 Niacin 2010 Wikipedia Encyclopedia Retrieved March 19 2010 from httpwwwwikipediacom United States Department of Agriculture 2010 MyPyramidTracker gov Retrieved March 19 2010 from httpWWWmVDvramidtrackergov Vaughn Aubuchon 2008 Cholesterol Range Chart Chart Numbers Table Retrieved March 19 2010 from httpWWWvaughns1pagerscommedicinecholesterol rangehtm Personalized Nutrition and Exercise Plan 9
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