Jennifer lee hw499-bachelor's capstone in health and wellness-unit 6 project
Nutrition and StressInformation to Remember: The relationship between stress, nutrition, and the immune system is shown through the four dominos. The first one depletes nutrients in the body from stress. Vitamins that are water- soluble and minerals, are used to produce energy for the flight or fight response. The second domino depletes nutrients under chronic stress and are not restored. Eating food high in calories and low in nutrients leads to obesity. The body can only compensate for the loss of required nutrients for so long. Eventually different aspects of your health will be compromised. The third domino lists ingredients in food that elevate the stress response. These would be caffeine, processed sugar, processed flour and salt, and alcohol. The fourth domino states that many processed foods have residue on it such as pesticides, herbicides, and fertilizer. Consuming these products will compromise the immune system and could lead to cancer, a cold, or diabetes. All of these increase the chances of health related issues as a result of stress prone eating habits (Seaward, 2009). Stress can affect eating habits by making people restrict intake, binge, or make an unhealthy choice regarding food. All of these can be used as a pacifier, that people rely on to make themselves feel in control and better about themselves (Seaward, 2009) Sugar is a major trigger for the stress response through the changes it causes in blood glucose levels. Caffeine is another trigger by activating the central nervous system and releasing stress hormones (Seaward, 2009).Resources: Exercises: 27.3 The Rainbow Diet This is an exercise that focuses on the chakras, and the colors of fruits and vegetables that are associated with that body part. The healthy effect that eating a variety of colors of food causes, is really interesting and surprising. By learning the chakras and which foods assist that body region to function, will better your overall quality of life in the long run (Seaward, 2008). 27.5 Fast Food Nation This exercise summarizes Eric Schlosser’s book “Fast Food Nation,” and makes you question your unhealthy eating habits. By doing this, patterns began to be seen by the consumer that were not seen before. It also asks for your opinion on how you think the fast food industry has impacted our society’s eating habits. I have read this book for another class and it really opened my eyes to the fast food industry, and how they have their own best interest at heart (Seaward, 2008).
Tools: Journal Writing: 27.1 Stress-Related Eating Behaviors This is an assessment on the frequency of your stress-related eating behaviors. This shows either how healthy your choices are or how unhealthy. The total score will tell you if you have traits towards the codependent personality, which is a personality type known to be stress- prone. These are important facts to know, if you want to improve your life (Seaward, 2008). 27.2 Self-Assessment: Nutritional Eating Habits This is a good self-assessment to ask yourself what type of foods and drinks you consume when you are stressed. This reminds me of the saying “you are what you eat,” and I think it is true. We put food into our body to fuel its functions. We need to decide if we are going to choose the healthy products or the junk food at the end of the day (Seaward, 2008).References:Seaward, B. (2008). The art of peace and relaxation workbook . Boulder: Jones and BartlettPublishers.Seaward, B.L. (2009).Managing Stress: Principals and Strategies for Health and Well-Being. (6 ed.).Sudbury, MA: Jones and Bartlett.
Portion SizeInformation:Portion size is a very important topic that many people do not take seriously. You could beeating a healthy diet but if you do not follow portion sizes, you are overeating. Some people donot know what the correct portion size is for them in each food group. I have included someresources that help explain and put into perspective what they actually look like. Portion size is alarge part of eating healthy. Each age group and gender have a specific portion size that needs tobe utilized. It is my wish that I can reach several people during my career in health and wellnessthat will utilize the following resources for this topic.Resources:http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet18EnjoyYourFood.pdfThis is a printable page from the choosemyplate.gov website that gives ten helpful tips to eatinghealthier.http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate.pdfThis is a printable sheet with ten tips for a great plate. It ranges from food group, portion size,and food color advice.http://www.choosemyplate.gov/food-groups/This is a great website that shows the different type of food groups and gives tips for healthyfood items to consume in each group. It also tells you what the daily recommendation is for eachfood group based on the individual’s age, physical activity and sex. Below is an example of thechart for fruit.How much fruit is needed daily?The amount of fruit you need to eat depends on age, sex, and level of physical activity.Recommended daily amounts are shown in the chart.Recommended amounts are shown in the table below. Daily recommendation*
Children 2-3 years old 1 cup** 4-8 years old 1 to 1 ½ cups**Girls 9-13 years old 1 ½ cups** 14-18 years old 1 ½ cups**Boys 9-13 years old 1 ½ cups** 14-18 years old 2 cups**Women 19-30 years old 2 cups** 31-50 years old 1 ½ cups** 51+ years old 1 ½ cups**Men 19-30 years old 2 cups** 31-50 years old 2 cups** 51+ years old 2 cups***These amounts are appropriate for individuals who get less than 30 minutes per day ofmoderate physical activity, beyond normal daily activities. Those who are more physically activemay be able to consume more while staying within calorie needs.** Click here to see what counts as a cup of fruit.Key Consumer Message:Make half your plate fruits and vegetables (ChooseMyPlate.Gov,2011).http://www.mealsmatter.org/Articles-And-Resources/Healthy-Living-Articles/Portion-Sizes.aspxThis is an article that puts into perspective what portion sizes can look like for food groups inregards to everyday items or body parts. For example a serving of fruits or vegetables is the sizeof your fist. I find information like this very helpful, especially if you are not around utensils tomeasure your meal intake.Reference:ChooseMyPlate.Gov. U.S. Department of Agriculture, (2011).How much fruit is needed daily?Retrieved from website: http://www.choosemyplate.gov/food-groups/fruits_amount_table.html
Awareness of Nutrition inGovernment and Food CompaniesInformation:We as Americans have been lied to for a very long time. Ever since there have been foodcompanies, they have taken advantage of consumer’s trust in them. It is now time that we asconsumers educate ourselves in each food product we put into our body. It not only affectsadults but children as well. Parents are responsible for the health and well-being of theirchildren, therefore they need the tools to be able to make informed decisions about food productsthey feed their family. I have included some useful resources that will bring education andawareness to the general public. I hope I am able to get through to many clients the fact that theyneed to ultimately be their own advocates in life.Resources:Nestle, Marion. Food politics, how the food industry influences nutrition and health. 1st. LosAngeles, California: Univ of California Press, 2007. Print.This is a book that I read previously in my Diet and Nutrition class. I found it very eye openingwhen it came to how far the government and food companies would go in order to blind thepublic from the truth about specific types of food/processed food. It is a very good informativeread.http://www.naturalnews.com/024520_food_corn_HFCS.htmlThis is a good article using high fructose corn syrup as an example of how food companies arelying to consumers. The corn refiners association completed a study that said this product wascompletely safe, whereas the USDA completed a separate study and found otherwise. Youcannot trust researchers and professionals associated with a specific food industry.Fast Food Nation 2006This movie was created by Eric Schlosser, a known advocate for stopping corruption in foodindustries. I watched it and it really opened my eyes to just what exactly pigs, chickens, andcows were actually being fed. I found they were fed animal carcasses, antibiotics, and feces.Then with the illegal practices at specific meat packing companies, the farm animals are notthoroughly cleaned when being butchered and feces get on the meat and is sent out to consumersworldwide. It just sickens me to think that there are actually greedy companies and government
officials who do not care about who their actions hurt, only that they get a large payday withtheir connections.http://www.foodsafety.gov/This website is helpful to consumers in regards to recalls and knowing the spread of food borneillness. This website assists in keeping the public informed and safe against hazards that appearin food all over the world.