BIO150 – Nutrition Unit 7 Assignment Stress Reduction

BIO150 – Nutrition
Unit 7 Assignment: Stress Reduction Plan
© 2021 Post University, Waterbury, CT
ALL RIGHTS RESERVED
Due Date: 11:59 pm EST Sunday of Unit 7
Points: 100
Overview:
You may have heard that chronic stress is the “silent killer.”
The effects of stress can
wreak havoc on our bodies internally without us knowing. For
this assignment, you will
analyze your stress level and develop a plan the lower your
daily and long-term stress.
Instructions:
• Take some time to think about the stressors you have in your
life.
o Identify three stressors you experience on a daily basis.
Explain each
stressor as it relates to your life and why it adds stress.
• Choose three foods you can add to your diet that will help
with stress reduction.

o Include specific information about why you chose these foods.
List your
resources.
• Choose three foods you would eliminate to help with stress
reduction.
o Explain why you would eliminate these foods.
• Describe an exercise plan that you would like to incorporate
into your routine.
o Explain why you chose this plan, how many times per week
you will
include the routine, and what benefits you are looking to
achieve.
• Explain what is meant by the Mind-Body Connection.
o What would you like to include in your mind-body routine?
o How often will you do this routine?
o What benefits are you looking to achieve from this routine?
o Set up a plan for how you will incorporate more ounces over
the next
month. Be specific and explain your reasoning.
ALL RIGHTS RESERVED
• Lastly, explain how you think incorporating all of these

changes will help you to
improve your “whole self” outside of just the stressors you are
experiencing.
Requirements:
• Submit a Word document in APA format.
• Include a Reference Page for all of the resources that you used
for the
assignment.
Be sure to read the criteria below by which your work will be
evaluated before
you write and again after you write.
ALL RIGHTS RESERVED
Evaluation Rubric for Unit 7 Assignment
CRITERIA Deficient Needs
Improvement
Proficient Exemplary
(0-8 points) (9-14 points) (15-18 points) (19-20 points)
Identifying
Stressors
The daily

stressors are
not included.
Only one of the
daily stressors
is included.
Two of the
daily stressors
are included.
All of the daily
stressors are
included.
Dietary
Changes
The dietary
changes are
not addressed.
The dietary
changes are
included, but
not explained
at all.
The dietary
changes are
included, but
are lacking
details.
The dietary
changes are

written in a
clear and
detailed
manner.
Exercise
Routine
The exercise
routine is not
included.
The exercise
routine is
included, but is
not explained.
The exercise
routine is
included, but is
lacking details.
The exercise
routine is
written in a
clear and
detailed
manner.
Mind-Body
Connection
The Mind-Body
Connection is
not addressed.

The Mind-Body
Connection is
defined, but
details about
incorporating it
are not
included.
The Mind-Body
Connection is
defined and a
plan to
incorporate is
included, but is
lacking details.
The Mind-Body
Connection is
defined, and an
incorporation
plan is written
out in a clear
and detailed
manner.
Whole Self
Improvement
Explanation
The whole self-
changes are
not addressed.
The whole self-
changes are
somewhat

addressed.
The whole self-
changes are
mostly
addressed.
The whole self-
changes are
addressed in a
clear and
detailed
manner.
Overview:Instructions:Requirements:Evaluation Rubric for Unit
7 Assignment
You will explain how the Baltimore Ravens' Head Coach
Harbaugh illustrates many of our MGT 3000 concepts. Be sure
to read the introductory information found in the video
transcripts below and refer to the linked staff directory.
SmartCEOmagazine. (2013, Oct 2). The Baltimore Ravens' John
Harbaugh Discusses Servant Leadership [Video]. YouTube
https://www.youtube.com/watch?v=VEIDjB7uyFc
Answer the following questions by referring to the linked video
and additional linked information. No additional research or
information is needed
Chapter Readings: References,
https://openstax.org/books/principles-management/pages/1-1-
what-do-managers-do ONLY USE THIS AS RESOURCE
NOTHING ELSE. NO ADDITITONAL RESEARCH AT ALL

PLEASE .ALSO USE THIS FOR THE READING REFRENCES
IN THE QUESTIONS IF IT SAYS 1.3 THAT IS CHAPTER 1
SECTION 3
Introduction to the Baltimore Ravens' organization. Led by the
Team Owner (Steve Bisciotti), Team President (Dick Cass), and
Executive Vice President and General Manager (Eric DeCosta).
The Team President (Dick Cass) is in his 17th year as president
of the Ravens overseeing every area of the organization,
including player and staff personnel, the coaching team
(including Coach Harbaugh), corporate sales, communications
and business ventures. Source:
https://www.baltimoreravens.com/team/front-office-roster/ As
of October 27, 2021, the organization has 480 employees.
Source: https://www.zippia.com/baltimore-ravens-careers-
1203144/ (Links to an external site.)
As you know, the organization’s mission is their purpose that
guides all they do. The missionof the Baltimore Ravens is to
win football games, serve our fans and be a positive force in the
community. Source: Baltimore Ravens | LinkedIn
https://www.linkedin.com › company › baltimore-ravens Their
organization’s website is: https://www.baltimoreravens.com/
The different departments in the organization coordinate their
activities with each other. For example, the Strength &
Conditioning coaches work closely with the Training & Medical
staff (p. 43). They also have committees that help coordinate
activities and decisions. For example, Pat Moriarty (Senior
Vice President of Football Operations; p. 59) was part of the
eight member committee that selected Head Coach John
Harbaugh. Source: 2021 BALTIMORE RAVENS MEDIA
GUIDE (ravenspr.com) pages 43 & 59.
1. Level of Management (Chapter 1; Section 1.3; Week 2 in
Canvas)

major-characteristics-of-the-managers-job
A. Check or mark Coach Harbaugh’s level of management
__Top/Executive Level __Middle Level __First-
Line/Level
B. Explain 1-2 detailed reason(s) why or how he illustrates that
level versus at least one other level listed.
C. In regard to Managerial functions and responsibiliti es,
explain 1-2 ways he illustrates the importance of the controlling
function/responsibility. (Hint: In addition to section 1.3, refer
to the What do Managers really do video.)
D. For two (2) management skills (i.e., Conceptual, Human,
&/or Technical, explain 1-2 detailed ways each of the two is
applied by Coach Harbaugh in accomplishing his managerial job
(level) as noted in 1A&B. (Note: Explain each skill separately
and state which skill you are explaining.)
2. Refer to Section 1.2 and The Roles of Managers video linked
in Week 2. Explain (in detail) how Coach Harbaugh illustrates
one of Mintzberg’s Informational roles and one of Mintzberg’s
Decisional roles as Head Coach.
3.A. Briefly (but completely) explain a detailed example that
illustrates whether Coach Harbaugh is more Theory X or Theory
Y. (Hint: Refer to the Theory X and Theory Y orientations
survey and attached information found in the Week 1 Surveys.)
B. Explain 1-2 detailed reasons why this orientation helps
Coach Harbaugh be successful as the Head Coach and in
accomplishing his goals.
4. Emotional Intelligence: Explain why two (of the four)
components of Emotional Intelligence contribute to (or detract
from) Coach Harbaugh’s success. (Refer to Chapter 2, Section
2.2, EQ video linked to Canvas, and the new summary of EQ

found above the video)
5.A. Briefly explain 1-2 different detailed reasons why Coach
Harbaugh will be engaging a non-programmed or programmed
(i.e., high versus low involvement) decision making when
addressing what he learned from employees. (Section 2.3)
B. Refer to Section 2.4 in Week 3. Explain 1-2 ways Coach
Harbaugh appears to reduce the negative influences of bounded
rationality, escalation of commitment, or personal bias. Be sure
to state which bias you are explaining.
C. Now, refer to the decision-making (DM) techniques
suggested in the two required DM videos in Week 3 (not the EQ
video). Explain 1-2 detailed reasons why one suggestion from
the two DM videos could address the barrier you describe i n
5(A) or help the Coach make decisions based on employee
input.
The video suggestions include: (1st video) compare
possible outcomes, two minute diversion, or think about
decision in 3rd person from a different point of view and/or
(2nd video) challenge the constraints, embrace a pre-mortem, or
check the basics before making a decision.
6. Organizational Culture (refer to Week 5 Culture reading and
video--not to section 4.5 in OpenStax text).
corporate-cultures
A. Explain (in relevant details) how Coach Harbaugh has
established 2-3 different dimensions of organizational
culture. Hint: The dimensions are illustrated and explained in
Exhibit 7.5 (culture video) and Figure 8.4 (in culture reading).
You are to explain specifically one way each of your 2-3
dimensions applies to the Coaching and player culture as noted
in the Coach Harbaugh video and/or website.
B. Explain (in relevant details) 1-2 different ways (or signs)
employees and players can learn about the Baltimore Ravens’
cultural dimensions [e.g., stories, hero (heroes), physical
layout, language, etc.] you explain in 6A. Be sure to match the

sign(s) with at least one cultural dimension you explain in 6A.
You’ll explain the match in 6C.
C. Explainhow at least one sign you describe above in 6B
reinforces the Baltimore Ravens’ mission, high level of
performance, and at least one cultural dimension that you
mention in 6A.
7. Refer to the 2021 staff
http://www.ravenspr.com/media_guide/FRONT_OFFICE.pdf
A. Briefly (but concisely) explain 1-2 reasons that justify which
one of the six structural Designs (illustrated in Exh. 4.6; section
4.3 in Module 4) is illustrated by the Baltimore Ravens’
organization (as depicted in the staff directory).
B. Explain 1-2 reasons why the structural design you identify
above is more organic or mechanistic (Exhibit 4.5 section 4.3;
Module 4).
C. Explain 1-2 ways Coach Harbaugh and the organization
reduce the disadvantages of being more organic or mechanistic
(as you noted in 7B.) Hint: refer to the first paragraphs of
Steve Saunders (p. 43) and Pat Moriarty (p. 59) of the media
guide (noted in #7) for more examples than are provided in the
information about Coach Harbaugh.
D. Span of Control (Chapter 4; section 4.3; Chapter 10, section
10.1; and Module 4 video). Briefly explain 1-2 reasons why
Coach Harbaugh would have the offensive, defensive, and
special teams staff report to the three Coordinators versus
having them all report to him (with no or fewer coordinators).
8. Refer to Chapter 3. Explain 1-2 detailed ways Coach
Harbaugh appears to apply the Human Relations Movement
(section 3.6) or the Contingency school of management (section
3.7).

Unit 6 Assignment: Water Intake Assignment
ALL RIGHTS RESERVED
Points: 60
Overview:
Without proper hydration (from water), our bodies are incapable
of performing its daily
tasks. For this assignment, you will analyze your daily water
intake.
Instructions:
• First, calculate the number of ounces of WATER (not any
other drinks) you drink
in a day.
• Next, calculate the number of ounces of water you need to
drink in a day by
dividing your body weight in pounds by 2. This number, in
ounces, will give you
the recommendation for the right amount of water you should be
consuming
daily.

• Caffeine has a diuretic effect on the body, which means that it
increases water
loss.
o Calculate the number of ounces of caffeine (coffee, tea,
energy drinks,
etc.) that you drink each day.
• Add the number of ounces of caffeine you drink each day to
the number of
ounces you should be drinking each day. This will give you the
number you
should aim for on a daily basis.
• If the number of ounces that are recommended per day is
vastly different than
the number including caffeine ounces, you will want to slowly
introduce more
water into your plan each week.
o Set up a plan for how you will incorporate more ounces over
the next
month. Be specific and explain your reasoning.
• After reading the article “Back to Basics” in this week’s
Readings and Resources,
explain how you will work to use one of the tips mentioned to
increase your water
intake each day.
ALL RIGHTS RESERVED
• Research and explain some ways to decrease caffeine in your

life.
Requirements:
evaluated before
ALL RIGHTS RESERVED
Improvement
Water
Calculations
The water
calculations
are not
included.
Only one of the
water

calculations is
included.
Two or three of
the water
calculations
are included.
All of the water
calculations
are included.
Water Intake
Tip
The water
intake tip is not
included.
The water
intake tip is not
from a reliable
source.
The water
intake tip is
included but is
lacking details.
The water
intake tip is
included and
written in a
clear and
detailed
manner.

Decreasing
Caffeine
The tip to
decrease
caffeine is not
included.
The tip to
decrease
caffeine is not
from a reliable
source.
The tip to
decrease
caffeine is
included but is
lacking details.
The tip to
decrease
caffeine is
included and
written in a
clear and
detailed
manner.
6 Assignment
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UsContact UsFind Out if YOU’RE Eating Enough Protein
Lately I’ve been sidelined in my kitchen by my son who wants
to talk about protein. Seriously? He’s been working out
diligently and is adamant about increasing his muscle mass. We
find ourselves reviewing his daily requirements, intake and
level of vitality. Though it seems natural to discuss all this with
a young, athletic man, it’s a topic we should all become familiar
with. Why?We all naturally lose muscle mass as we
age.Metabolism occurs in our muscles. Less muscle equals
slower metabolism.We need adequate dietary amounts to make
muscle.
Stay tuned to find out how much YOU should eat for
good health, when to eat it throughout the day and which foods
give you the most. What exactly is a protein?
Protein makes up one of the three classes of macro-
(“big”) nutrients. We’ve acquainted you with the other two
classes in earlier blogs: carbohydrates (which break down into
sugars) and fats (many of which are very healthy for you).
Proteins are complex molecules found in virtually
every part of your body. They are made of smaller units, called
amino acids. There are 20 different amino acids which are
arranged in different patterns to make up the variety of proteins.
These vital macronutrients do most of the work in your cells.
Here are some good reasons to increase your intake:Keeps you
full longer, reducing cravings for carbohydrates. This helps to
keep the weight off.Fuels your brain to decrease brain fog and
improve concentration and mood.Increases muscle mass (which
supports tendons and ligaments) and bolsters
metabolism.Protects heart health; in part, due to the reduced
carbohydrate intake.Promotes healthy aging, since it slows
muscle loss, which occurs as we become less active. It also
protects against memory loss.How proteins break down in your

body (for nerds only)
Dietary proteins (from food) start to digest first in your mouth.
Saliva makes chemicals, which break down large pieces of food
into smaller pieces, so they can enter your stomach. Once there,
food particles break down further through the action of an
enzyme (pepsin) found in stomach acid.
It’s important to have strong stomach acid, since proteins
must be completely digested to release nutrients, such as B
vitamins, vitamin E, iron, zinc and magnesium. Next, the
partially broken-down molecules enter your small intestine
where they’re digested further into small pieces and amino
acids.
Finally, nutrients and amino acids, released from
proteins, are absorbed through your intestinal lining. They pass
into your bloodstream to be carried through your body where
they’re needed to do the work of the cell.How much is enough?
Let’s work through this using the example of Rosemary,
a 140- pound young lady. If your weight is different, relax, and
keep reading. For now, follow along to see if you may want to
rethink your eating approach.
The recommended daily allowance (RDA) for protein
has traditionally been 0.8mg/kg body weight. Using this
guideline, Rosemary should eat a minimum of 50 grams each
day. Here’s the kicker. This calculation is considered the
minimum amount you need to keep from getting sick – not the
amount you need to be healthy and energetic.
A different recommendation might be more health-
promoting. It considers the amount needed to provide enough
nutrition to feel healthy. The Institute of Medicine recommends
that protein make up 10-35% of your total calories. The lower
end is the amount you need to keep from getting sick, but the
higher percentage gives you the most benefit.
It’s estimated that most Americans only eat about 15%
of their diet in the form of this key macronutrient. No wonder
we’re weak and tired!Here’s an easy rule
Eat 1 gram of protein (each day) for every pound you

weigh. For Rosemary, that’s about 140 grams. Compare this
with the 50 grams she’d be eating if she followed the RDA
recommendation! She’ll now find herself feeling full longer and
lowering her carbohydrate intake. She’ll also find it easier to
build muscle, which will boost her metabolism.
If you’re fairly active, athletic or aging, you may want to
be a little more diligent about eating enough protein. That’s
because higher intake improves muscle recovery and
performance in active individuals. It also prevents muscle and
bone loss and improves memory loss in older individuals.
If this seems like too much protein for you to digest in
one day and you’re worried about gaining weight, cut back on
the other foods you’re eating. Use this information as a tool to
rethink and redesign an approach to eating that works for
you.Final Considerations
Not all proteins are created equal. They break down into
tiny pieces, called amino acids. There are 20 different kinds.
Nine of the 20 are considered “essential”, which means you
must get them from your diet. Your body cannot make them.
Animal sources like meat, eggs, fish and poultry provide more
of the essential amino acids than vegetable sources. This makes
it difficult for vegans.
If you are a vegan, it’s still possible to get enough. It
just takes a little more work.
You’ll get more benefit by balancing your total load.
Consider the total grams you want to eat in a day and divide
that by 3. That’s the amount you’ll want to eat at each meal.
That’s because the more you eat, the more muscle you make—
up to a point. Once you go above 20 grams per meal (in young
adults) or 35 grams per meal (in older adults), your muscle-
making machinery slows down.
The American diet typically includes more protein with
dinner. That means that if you eat most of it at dinner, you miss
out on optimizing your muscle building with the first two meals
of the day.Consider a shift in your dietary choices
Optimizing your protein is great place to start as you

embark on the road to a healthier you. When you don’t get
enough proper nutrition, your chemical machinery slows down,
your weight increases and you slide down the slippery slope to
poor health.
For more about how poor nutrition can cause weight
gain, check out our blog, Surprise! Being Malnourished Can
Cause Weight Gain.
How much should you eat? Click the box below to get
your instant guide on more food options that are high in protein.
If you find it hard to eat enough with each meal, try
adding a high-quality, unflavored collagen protein powder. It
has about 10 grams per serving. It gives you the same vital
amino acids found in bone broth and blends in quickly without
clumps. Boost your soups, smoothies, coffee, casseroles and
meats.
YOU can get it here:
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Unit 4 Assignment: Functions of Fats Assignment

ALL RIGHTS RESERVED
Points: 50
Overview:
For this assignment, you will analyze good fats and bad fats.
Instructions:
• Watch the “7 Ways to Optimize Your Cholesterol” video in
this week’s Readings
and Resources.
• Name and describe five functions of fat.
• List the five different types of fat.
• From the video, choose and describe two pieces of information
that surprised
you about lowering cholesterol.
o Include in your description an explanation about why each
surprised you.
• Choose three healthy cooking oils/fats and explain how you
can incorporate them
into your daily diet.
• Reviewing your All Daily Report, identify where the majority
of your fats come
from.
o Are they healthy fats or unhealthy fats?

o List the benefits of increasing your healthy fats and the health
issues that
can arise from eating too many unhealthy fats.
Requirements:
• RE-submit the PDF document containing all of the areas listed
for the
NutritionCalc Report.
evaluated before
ALL RIGHTS RESERVED
Improvement
Five
Functions of
Fats and Five

Different
Types of Fat
The five
functions of fat
and the five
different types
of fat are not
listed.
One or two of
the five
functions of fat
and the five
different types
of fat are listed.
Three or four of
the five
functions of fat
and the five
different types
of fat are listed.
All five
functions of fat
and the five
different types
of fat are listed.
Lowering
Cholesterol
The
information
about lowering

cholesterol is
not included.
The
information
about lowering
cholesterol is
included but is
missing an
explanation.
The
information
about lowering
cholesterol is
included, but
lacks details.
The
information
about lowering
cholesterol is
written in a
clear and
detailed
manner.
Healthy
Cooking
Oils/Fats
The healthy
cooking
oils/fats are not
included.

The healthy
cooking
oils/fats are
included, but
no explanation
about
incorporation
into the diet is
written.
The healthy
cooking
oils/fats are
included, but
the section is
lacking details.
The healthy
cooking
oils/fats and
explanation
about
incorporation
into the diet are
written in a
clear and
detailed
manner.
Analysis of
All Daily
Report
The analysis of
the All Daily
Report is not

included.
The analysis of
the All Daily
Report is
included, but
only some
areas are
addressed.
The analysis of
the All Daily
Report is
included, and
most areas are
addressed.
The analysis of
the All Daily
Report is
written in a
clear and
detailed
manner.
NutritionCalc
Report
The
NutritionCalc
Report is not
attached or is
missing most
of the key
components.

The
NutritionCalc
Report is
missing some
of the key
components.
The
NutritionCalc
Report is
missing one or
two key
components.
The
NutritionCalc
Report
includes all of
the key
components.
4 Assignment
Unit 3 Assignment: NutritionCalc Plus Report
ALL RIGHTS RESERVED

Points: 50
Overview:
For this assignment, you will follow the NutritionCalc Plus
Instructions document to input
the information from your Food Journal assignment in Unit 2.
You will analyze your
report using the information from NutritionCalc.
Instructions:
• Using the Word document attached to this assignment, create
your NutritionCalc
profile.
o Enter your data from the Food Journal assignment into
NutritionCalc.
• View and save your All Daily Reports in a PDF document.
This document should
include:
o Recommendations.
o Bar Graph Report.
o Spreadsheet Report.
o Macronutrient Distribution.
o Calorie Assessment.
o Nutrition Facts.
o My Plate.
o Food List Report.
• Include the following information in a separate document:
o Refer to your All Daily Report from NutritionCalc. On the
MyPlate Report, you will

see Intake vs. Recommendation.
y.
concern for
well-being.
group. What
health issues or symptoms can arise if these nutrients are
missing from
the diet?
• How do you plan to increase your consumption if necessary?
ALL RIGHTS RESERVED
Requirements:
• Submit a Word document in APA format for the questions.
• Submit a PDF document containing all of the areas listed for
the NutritionCalc
Report.

evaluated before
ALL RIGHTS RESERVED
Improvement
NutritionCalc
Report
The
NutritionCalc
Report is not
attached or is
missing most
of the key
components.
The
NutritionCalc
Report is
missing some
of the key
components.

The
NutritionCalc
Report is
missing one or
two key
components.
The
NutritionCalc
Report
includes all of
the key
components.
NutritionCalc
Analysis
Questions
The follow-up
questions
about the
NutritionCalc
report are not
answered.
Some of the
follow-up
questions
about the
NutritionCalc
report are
answered.
Most of the
follow-up

questions
about the
NutritionCalc
report are
answered.
All of the
follow-up
questions
about the
NutritionCalc
report are
answered.
3 Assignment
Unit 2 Assignment: Food Journal
ALL RIGHTS RESERVED
Points: 50
Overview:
The most important step for anyone looking to make better food
choices is to know what
they are currently eating. For this assignment, you will be

completing a detailed 3-day
food journal.
Instructions:
• Using the Word document attached to this assignment,
complete the 3-day food
journal.
o Include one weekend day in your journal.
o Record the days that most closely reflect your normal eating
habits.
o Include how foods are prepared (baked, fried, steamed, etc.)
and brand
names when possible.
o Include everything that you consume (food, beverages, and
water).
sauces and condiments added.
grams, cups, ounces, teaspoons, tablespoons, etc.
o Be sure to record all of the components of the food eaten (for
example, a
hamburger has a meat patty, bun, condiments).
o Record the time of day that the food was eaten and whether it
was a part
of your breakfast, lunch, dinner, or snack.
• After you have completed your food journal, answer the
following questions in a

Word document:
o Keeping a dietary journal can have both positive and negative
effects.
Explain two of each.
o Did you experience any emotional eating during your three-
day
journaling? Please explain. If you did not experience emotional
eating,
please research and describe the impact that one’s emotional
state could
have on food choices.
ALL RIGHTS RESERVED
Requirements:
• Submit a Word document in APA format for the questions.
• Use the template provided to complete the food journal.
evaluated before

ALL RIGHTS RESERVED
Improvement
Food Journal
Content
The Food
Journal is not
filled out at all
or is missing
significant
pieces of
information.
The Food
Journal
contains only
one day of
information.
The Food
Journal is
mostly
complete, but
is lacking some
details.

The Food
Journal is
completed in a
clear and
detailed
manner.
(0-4 points) (5-7 points) (8-9 points) (10 points)
Food Journal
Organization
The Food
Journal is not
organized at all
and does not
contain the
proper
measurement
details.
The Food
Journal is
somewhat
organized, but
is missing
some
measurement
details.
The Food
Journal is
mostly
organized, but
is lacking some
detail.

The Food
Journal is well-
organized and
contains proper
measurement
details for all
entries.
Follow-Up
Questions
The follow-up
questions are
not addressed.
Only one of the
follow-up
questions is
addressed.
The follow-up
questions are
addressed, but
are lacking
detail or
information.
The follow-up
questions are
addressed in a
clear and
detailed
manner.

2 Assignment

BIO150 – Nutrition Unit 7 Assignment Stress Reduction

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