1) Americans spend over $1 trillion annually on restaurants and fast food, eating out 5-10 times per week. Obesity rates have doubled since 1980, with over 60% of adults now overweight or obese.
2) Effective long-term weight loss requires setting specific, measurable, attainable, and time-bound goals. Proper nutrition and exercise are also important, with a caloric intake of 1200-1500 calories per day and cardio 3-4 times per week.
3) Maintaining weight loss requires lifestyle changes like preparing meals at home, avoiding excessive snacks and drinks, and focusing on whole, minimally processed foods in appropriate portions. Consistency is key to long-term success.
This document provides an overview of a plant-based recipe cookbook. It includes an introduction that discusses the benefits of a plant-based diet for fitness goals. It then provides tips for making the switch to a plant-based diet, highlighting various health benefits such as weight loss, increased energy levels, and reduced inflammation. The document also discusses protein, carbohydrate, and fat recommendations for a plant-based diet. Finally, it debunks some common myths about getting sufficient protein and calcium from a plant-based diet.
The meat and dairy industries have marketed their products to convince most of the
country that there’s no way to get the protein, calcium, and nutrition you need without
the animal products they sell. Don’t fall for their marketing tactics.
A Plant-based diet is rapiadliy becoming the fastest growing trends in fitness. So when
people say you need to eat to have meat, dairy and other animal products to build muscle,
gain strength or compete in a bodybuilding contest, they are so wrong!
Want to Cook Ridiculously Tasty Vegan Recipes From Scratch But Have No Idea Where To Start?
The Plant-Based Cookbook includes over 100 mouth-watering recipes for everyone to enjoy!
There’s JUST ONE REASON you might be struggling as a Vegan and it has everything to do with your ability to make delicious high protein food, FAST
With this stunningly simple cookbook I’ll show you how to cook savory, mouth-watering meals in minutes for some of the busiest Vegan eaters in the world.
The document summarizes an antioxidant meal replacement shake called X-ProteinMeal. It contains high levels of antioxidants, protein, fiber and nutrients. The shake is intended to help with weight loss and maintenance. It provides the antioxidant equivalency of various fruits and vegetables in one serving. It also outlines wellness plans for losing weight that incorporate the shakes, calories intake, sleep and other lifestyle factors. Pricing and purchasing options are provided.
Introducing Healthy Vegetarian - A perfectly Crafted Guide in Becoming a Healthy Vegetarian. Inside this e Book, you will discover the topics about how to become a vegetarian, vegetarian weight loos diet, being a vegetarian, vegetarian sports nutrition, vegetarian cooking for everyone,low carb vegetarian and vegan vegetarian.
The document discusses how poor nutrition is linked to many health problems and deaths. It promotes nutritional products, claiming they can help control weight, hunger, energy levels and overall health by improving nutrient absorption and balancing blood sugar levels. The products are described as providing a balanced breakfast that is affordable, convenient and can lead to benefits like hunger control and stable energy within 30 days.
The document discusses various topics related to health, nutrition, and weight loss. It provides quotes from experts on topics like the standard American diet being unhealthy, the role of food in chronic disease, and complexity of weight loss. It also shares tips for healthy eating like choosing whole foods, eating more plants, and focusing on satiety and taste rather than deprivation.
The American diet is a disaster. It's the cause of many diseases. In this keynote speech, Ken Leebow provides the knowledge to assist in moving away from the Western diet.
This document provides an overview of a plant-based recipe cookbook. It includes an introduction that discusses the benefits of a plant-based diet for fitness goals. It then provides tips for making the switch to a plant-based diet, highlighting various health benefits such as weight loss, increased energy levels, and reduced inflammation. The document also discusses protein, carbohydrate, and fat recommendations for a plant-based diet. Finally, it debunks some common myths about getting sufficient protein and calcium from a plant-based diet.
The meat and dairy industries have marketed their products to convince most of the
country that there’s no way to get the protein, calcium, and nutrition you need without
the animal products they sell. Don’t fall for their marketing tactics.
A Plant-based diet is rapiadliy becoming the fastest growing trends in fitness. So when
people say you need to eat to have meat, dairy and other animal products to build muscle,
gain strength or compete in a bodybuilding contest, they are so wrong!
Want to Cook Ridiculously Tasty Vegan Recipes From Scratch But Have No Idea Where To Start?
The Plant-Based Cookbook includes over 100 mouth-watering recipes for everyone to enjoy!
There’s JUST ONE REASON you might be struggling as a Vegan and it has everything to do with your ability to make delicious high protein food, FAST
With this stunningly simple cookbook I’ll show you how to cook savory, mouth-watering meals in minutes for some of the busiest Vegan eaters in the world.
The document summarizes an antioxidant meal replacement shake called X-ProteinMeal. It contains high levels of antioxidants, protein, fiber and nutrients. The shake is intended to help with weight loss and maintenance. It provides the antioxidant equivalency of various fruits and vegetables in one serving. It also outlines wellness plans for losing weight that incorporate the shakes, calories intake, sleep and other lifestyle factors. Pricing and purchasing options are provided.
Introducing Healthy Vegetarian - A perfectly Crafted Guide in Becoming a Healthy Vegetarian. Inside this e Book, you will discover the topics about how to become a vegetarian, vegetarian weight loos diet, being a vegetarian, vegetarian sports nutrition, vegetarian cooking for everyone,low carb vegetarian and vegan vegetarian.
The document discusses how poor nutrition is linked to many health problems and deaths. It promotes nutritional products, claiming they can help control weight, hunger, energy levels and overall health by improving nutrient absorption and balancing blood sugar levels. The products are described as providing a balanced breakfast that is affordable, convenient and can lead to benefits like hunger control and stable energy within 30 days.
The document discusses various topics related to health, nutrition, and weight loss. It provides quotes from experts on topics like the standard American diet being unhealthy, the role of food in chronic disease, and complexity of weight loss. It also shares tips for healthy eating like choosing whole foods, eating more plants, and focusing on satiety and taste rather than deprivation.
The American diet is a disaster. It's the cause of many diseases. In this keynote speech, Ken Leebow provides the knowledge to assist in moving away from the Western diet.
This document provides nutrition information for women before and after menopause. It addresses common concerns around weight gain and bone health during this time. For weight maintenance, it recommends choosing low-fat foods and healthy fats while eating plenty of fruits and vegetables and whole grains. It also stresses the importance of regular physical activity to increase calorie burning and maintain a healthy lifestyle. The document also discusses bone health and osteoporosis, emphasizing calcium and vitamin D intake through food and supplements, as well as weight-bearing exercise to promote strong bones.
Healthy eating can be challenging when you’re on the road, but certainly not impossible! Rushing between cities, flights, and meetings can prompt you to make hasty,
unhealthy food decisions. While it may seem that food options are limited, healthy food is all around.
Rapid weight loss through crash diets or over-exercising can have serious health consequences like increased hunger, lowered metabolism, muscle loss, nutrient deficiencies, and yo-yo dieting. A healthy rate of weight loss is 1-2 pounds per week through moderate calorie reduction and exercise. This allows fat loss without triggering starvation responses or harming long-term health and weight maintenance.
Bernice Tomasso is a nutrition major and exercise/wellness minor at Arizona State University. Her email is bgtomass@asu.edu. The document provides information on maintaining a healthy lifestyle through diet and exercise. It discusses the importance of listening to your body, consuming a balanced diet for energy, and exercising regularly. Unhealthy diets like very low calorie or low carbohydrate diets are not recommended as they can disrupt metabolism and often lead to weight regain. The document emphasizes finding a sustainable approach to health, not just short-term dieting.
Soulmatefood provides personalized meal plans and delivers fresh meals and snacks to help customers lose up to 3 pounds per week. Their trial package allows customers to sample their menu options at a reduced rate. The meals are designed by nutritionists to optimize weight loss and metabolism through the use of protein, slow-releasing carbohydrates and other science-backed ingredients and cooking methods. Customers praise the convenience and tastiness of the meals, and many have seen good weight loss results within the first few weeks of the program.
The document discusses vegetarian bodybuilder Albert Beckles who won several bodybuilding competitions including Mr. Olympia while following a vegetarian diet without red meat. It notes that vegetarian diets can provide high-quality protein and muscle growth. The document also contains information about general bodybuilding diets, emphasizing the importance of protein intake and meal timing for muscle growth.
The 30-Day Ultra-Fast keto challenge is a well-designed plan to help men and women all over the world.
The 30-Day Ultra-Fast keto challenge is a brand new advanced product that allows a person to enjoy the diet while losing her/his excess body weight. They will love enjoying all the foods with colored guide books, recipes, and easy-to-follow meal plans.
Dietary Analysis:
This is my 2 day dietary analysis where the first day I chose was a regular day of eating and the second day is a close to perfect day of my healthy diet. This power point focuses of the Myplate guidelines, Dietary Reference Intake (DRI), Acceptable macronutrient Distribution range (AMDR), and Adequate Intake (AI) goals.
The document provides information on calculating diets for individuals with different energy requirements based on their activity levels and gender. It gives dietary guidelines and energy and nutrient contents of various foods. It then shows examples of calculating diets that meet the energy needs of a person requiring 2400 kcal/day, a man doing heavy work needing 3490 kcal/day, and a woman with a sedentary job needing 1900 kcal/day. The document provides guidance on determining appropriate daily food intake to achieve nutritional requirements.
This document provides 20 tips for maintaining health and happiness during the holidays. Some key tips include switching to total-body workouts to accommodate busy schedules, doing high-intensity interval training to burn calories throughout festivities, and choosing healthier options like vegetable-focused meals when eating out or hostings events. The tips aim to help people enjoy the holidays without going overboard on calories or stressing their schedules.
This document provides information about a healthy diet for women in menopause. It discusses how a woman's body changes during menopause as estrogen production decreases. It then outlines three rules for a healthy menopause diet: focusing on calcium and bone health, obtaining estrogens from food sources, and losing weight. The document proceeds to provide a sample weekly meal plan and shopping list that follows these rules. It emphasizes eating vegetables, fruits, whole grains, yogurt, and other calcium-rich and low-fat foods. The goal is to help women feel healthy and protect their bones, heart, and overall wellness during this life stage through nutrition.
The document discusses LifeWave technology, which uses light-emitting patches to stimulate acupuncture points and influence biochemical processes in the body. It claims various LifeWave products can provide benefits such as increased fat burning, reduced pain, improved sleep, heightened antioxidant levels, and controlled appetite. Clinical studies are cited showing positive effects of LifeWave patches for these purposes. The document also discusses how modern diets high in sugar may be contributing to health and weight issues, and how LifeWave patches may help with sugar cravings and appetite control.
I was recently introduced to Lifewave and my husband has done his due diligence and researched this company and products comprehensively. We are more awed daily by watching people feel so much better who are using the patches. It is wonderful to see how well people respond to these little patches that help your body so much.
UNIVERSIDAD CENTRAL DEL ECUADOR CAMILA ESCOBAR LOPEZ C+++CamiEscobar1995
This document contains code samples in Visual Basic, C, and Java that count the number of vowels, consonants, and uppercase letters in a text file. The Visual Basic code uses loops and conditional statements to iterate through each character and increment counters for each category. Similarly, the C code uses a switch statement to categorize each character. The Java code uses conditional statements within a for loop to categorize and count each character. At the end, all three code samples print the final counts for vowels, consonants, and uppercase letters.
This document provides definitions and examples of simple and continuous verb tenses in English, including:
- The present simple, past simple, and future simple tenses which are used to express actions that occur regularly or at a specific time in the present, past or future.
- The present continuous, past continuous, and future continuous tenses which are used to express ongoing or continuous actions in the present, past or future.
Examples are given for affirmative, negative and interrogative forms of each tense in both simple and continuous aspects.
THE ANIMALS merupakan game buatan anak bangsa dengan nama organisasi yaitu “Antariksa Team” Game ini merupakan game yang bergenre Game Edukasi yang mayoritas penggunanya adalah anak anak sampai dengan remaja. Game ini sangat menarik bagi penggunanya sehingga pengguna setelah memainkan game THE ANIMALS dapat merasakan manfaatnya.
(Game Project UAS MULTIMEDIA)
HAK CIPTA@2015
1. Angkasa Putra
2. Alfian Dhinofahma
3. Dani Gusmana
Timber Venetian Blinds -5 Reasons why you will love themVeneta Blinds
This short document contains 5 photo credits from various photographers and suggests that the reader may be inspired to create their own Haiku Deck presentation on SlideShare. It lists photo credits to D H Wright, Keoni Cabral, rishibando, Vince Alongi, and monkeyc.net without any additional context or captions. The document encourages the reader to get started making their own Haiku Deck presentation.
Set the date for the upcoming Q3 2105 Unreserved Auction.
Brisbane Sept 15.
Geelong Sept 17.
Whether you may be looking to buy or sell please contact me for more info 0419730074
This document provides nutrition information for women before and after menopause. It addresses common concerns around weight gain and bone health during this time. For weight maintenance, it recommends choosing low-fat foods and healthy fats while eating plenty of fruits and vegetables and whole grains. It also stresses the importance of regular physical activity to increase calorie burning and maintain a healthy lifestyle. The document also discusses bone health and osteoporosis, emphasizing calcium and vitamin D intake through food and supplements, as well as weight-bearing exercise to promote strong bones.
Healthy eating can be challenging when you’re on the road, but certainly not impossible! Rushing between cities, flights, and meetings can prompt you to make hasty,
unhealthy food decisions. While it may seem that food options are limited, healthy food is all around.
Rapid weight loss through crash diets or over-exercising can have serious health consequences like increased hunger, lowered metabolism, muscle loss, nutrient deficiencies, and yo-yo dieting. A healthy rate of weight loss is 1-2 pounds per week through moderate calorie reduction and exercise. This allows fat loss without triggering starvation responses or harming long-term health and weight maintenance.
Bernice Tomasso is a nutrition major and exercise/wellness minor at Arizona State University. Her email is bgtomass@asu.edu. The document provides information on maintaining a healthy lifestyle through diet and exercise. It discusses the importance of listening to your body, consuming a balanced diet for energy, and exercising regularly. Unhealthy diets like very low calorie or low carbohydrate diets are not recommended as they can disrupt metabolism and often lead to weight regain. The document emphasizes finding a sustainable approach to health, not just short-term dieting.
Soulmatefood provides personalized meal plans and delivers fresh meals and snacks to help customers lose up to 3 pounds per week. Their trial package allows customers to sample their menu options at a reduced rate. The meals are designed by nutritionists to optimize weight loss and metabolism through the use of protein, slow-releasing carbohydrates and other science-backed ingredients and cooking methods. Customers praise the convenience and tastiness of the meals, and many have seen good weight loss results within the first few weeks of the program.
The document discusses vegetarian bodybuilder Albert Beckles who won several bodybuilding competitions including Mr. Olympia while following a vegetarian diet without red meat. It notes that vegetarian diets can provide high-quality protein and muscle growth. The document also contains information about general bodybuilding diets, emphasizing the importance of protein intake and meal timing for muscle growth.
The 30-Day Ultra-Fast keto challenge is a well-designed plan to help men and women all over the world.
The 30-Day Ultra-Fast keto challenge is a brand new advanced product that allows a person to enjoy the diet while losing her/his excess body weight. They will love enjoying all the foods with colored guide books, recipes, and easy-to-follow meal plans.
Dietary Analysis:
This is my 2 day dietary analysis where the first day I chose was a regular day of eating and the second day is a close to perfect day of my healthy diet. This power point focuses of the Myplate guidelines, Dietary Reference Intake (DRI), Acceptable macronutrient Distribution range (AMDR), and Adequate Intake (AI) goals.
The document provides information on calculating diets for individuals with different energy requirements based on their activity levels and gender. It gives dietary guidelines and energy and nutrient contents of various foods. It then shows examples of calculating diets that meet the energy needs of a person requiring 2400 kcal/day, a man doing heavy work needing 3490 kcal/day, and a woman with a sedentary job needing 1900 kcal/day. The document provides guidance on determining appropriate daily food intake to achieve nutritional requirements.
This document provides 20 tips for maintaining health and happiness during the holidays. Some key tips include switching to total-body workouts to accommodate busy schedules, doing high-intensity interval training to burn calories throughout festivities, and choosing healthier options like vegetable-focused meals when eating out or hostings events. The tips aim to help people enjoy the holidays without going overboard on calories or stressing their schedules.
This document provides information about a healthy diet for women in menopause. It discusses how a woman's body changes during menopause as estrogen production decreases. It then outlines three rules for a healthy menopause diet: focusing on calcium and bone health, obtaining estrogens from food sources, and losing weight. The document proceeds to provide a sample weekly meal plan and shopping list that follows these rules. It emphasizes eating vegetables, fruits, whole grains, yogurt, and other calcium-rich and low-fat foods. The goal is to help women feel healthy and protect their bones, heart, and overall wellness during this life stage through nutrition.
The document discusses LifeWave technology, which uses light-emitting patches to stimulate acupuncture points and influence biochemical processes in the body. It claims various LifeWave products can provide benefits such as increased fat burning, reduced pain, improved sleep, heightened antioxidant levels, and controlled appetite. Clinical studies are cited showing positive effects of LifeWave patches for these purposes. The document also discusses how modern diets high in sugar may be contributing to health and weight issues, and how LifeWave patches may help with sugar cravings and appetite control.
I was recently introduced to Lifewave and my husband has done his due diligence and researched this company and products comprehensively. We are more awed daily by watching people feel so much better who are using the patches. It is wonderful to see how well people respond to these little patches that help your body so much.
UNIVERSIDAD CENTRAL DEL ECUADOR CAMILA ESCOBAR LOPEZ C+++CamiEscobar1995
This document contains code samples in Visual Basic, C, and Java that count the number of vowels, consonants, and uppercase letters in a text file. The Visual Basic code uses loops and conditional statements to iterate through each character and increment counters for each category. Similarly, the C code uses a switch statement to categorize each character. The Java code uses conditional statements within a for loop to categorize and count each character. At the end, all three code samples print the final counts for vowels, consonants, and uppercase letters.
This document provides definitions and examples of simple and continuous verb tenses in English, including:
- The present simple, past simple, and future simple tenses which are used to express actions that occur regularly or at a specific time in the present, past or future.
- The present continuous, past continuous, and future continuous tenses which are used to express ongoing or continuous actions in the present, past or future.
Examples are given for affirmative, negative and interrogative forms of each tense in both simple and continuous aspects.
THE ANIMALS merupakan game buatan anak bangsa dengan nama organisasi yaitu “Antariksa Team” Game ini merupakan game yang bergenre Game Edukasi yang mayoritas penggunanya adalah anak anak sampai dengan remaja. Game ini sangat menarik bagi penggunanya sehingga pengguna setelah memainkan game THE ANIMALS dapat merasakan manfaatnya.
(Game Project UAS MULTIMEDIA)
HAK CIPTA@2015
1. Angkasa Putra
2. Alfian Dhinofahma
3. Dani Gusmana
Timber Venetian Blinds -5 Reasons why you will love themVeneta Blinds
This short document contains 5 photo credits from various photographers and suggests that the reader may be inspired to create their own Haiku Deck presentation on SlideShare. It lists photo credits to D H Wright, Keoni Cabral, rishibando, Vince Alongi, and monkeyc.net without any additional context or captions. The document encourages the reader to get started making their own Haiku Deck presentation.
Set the date for the upcoming Q3 2105 Unreserved Auction.
Brisbane Sept 15.
Geelong Sept 17.
Whether you may be looking to buy or sell please contact me for more info 0419730074
The document provides information about security, water and waste management, tourism and hospitality, transport, energy management, disaster relief, and green building in Sunny City. It describes the three lines of defense for the city which include the police department (SCPD), police coast guard, and airforce. It also discusses the city's underground water storage system, green park towers, floating school, underwater airport and hospital, maglev transportation pods, and solar-powered airships. Disaster relief measures include emergency response vehicles, overnight shelters, relief items distribution, and health services. Green building initiatives incorporate solar panels, capsule rooms, and waste recycling.
Attractiveness Based on Like Hair ColorConnor Rock
This study aimed to determine if having the same hair color as a potential mate increases attraction levels. Subjects rated images of faces with different hair colors on attractiveness. Results found no significant difference between attractiveness ratings of those with the "like" hair color versus "different" hair color. The small sample sizes for some conditions and awareness of the study's purpose by subjects conducting similar studies may have limited conclusions that could be drawn. Past research has found blondes perceived as more attractive, conflicting with these inconclusive results. Larger, less aware samples may be needed to definitively determine any effects of hair color on attraction.
Tweet Archive: More Twitter Marketing in Less Time - TulsaTechFest 15R3 Social Media
You have reports to write, emails to answer, and customers to handle; who has time for Twitter? You do! In this session, Roxanne of R3 Social Media will talk about the art of creating a Tweet Archive. Imagine having content available for your Twitter account all the time, especially during the times your customers are most active, without having to spend a lot of time everyday searching for good content. It's possible! And Roxanne will show you how with her tips aimed at saving you time.
Top 3 Takeaways:
-Learn how you can manage your time on Twitter efficiently
-Learn how to integrate scheduling with real-time engagement for maximum benefits
-Get your work done while also managing your social media! (It's not a dream!)
My sql dari pemula hingga mahir (achmad solichin, achmatim.net)theddy_wijaya
Buku ini membahas tentang MySQL dari dasar hingga lanjutan. Terdiri dari empat bagian yaitu pendahuluan, dasar-dasar, perintah lanjutan dan laporan. Pendahuluan menjelaskan pengenalan MySQL dan cara instalasi. Dasar-dasar membahas tentang merancang database, SQL dasar dan fungsi. Perintah lanjutan membahas trigger, view dan stored procedure. Bagian terakhir membahas laporan dan backup database MySQL.
Actively Serving the Construction Industry through Innovation: Aztec Groupsigjansson
This document contains account information for 10 different users from 10 different countries including Japan, Australia, Germany, Korea, the United Kingdom, the Netherlands, Sweden, Switzerland and two from the US. For each user, it lists their country, postal code, birthday, name, email, username and password. It also includes links to their social media profiles.
This document discusses sport nutrition and performance. It provides information on the key nutrients needed to maximize athletic performance, including carbohydrates, proteins, fats, vitamins and minerals. It emphasizes the importance of precision calorie and macronutrient intake tailored to the individual and type of exercise or training. Post-workout nutrition and hydration are highlighted as critical for recovery and repair of muscle tissue.
Transform your health. Transform your life.
For so many people, weight loss is an overwhelming process that includes starvation, feeling unhappy and tired, and ultimately, gaining back what was once lost.
The Nature’s Sunshine weight management program changes all that. Offering an array of products that can be customized to help you achieve your ideal weight, we take a holistic approach to help recharge and balance your internal weight management system.
From delicious meal replacement shakes and metabolic boosters to products designed to curb hunger and support healthy blood sugar levels, this comprehensive, personalized program isn’t about weight loss. It’s about achieving a healthy weight through optimal nutrition. Create a habit of health with Nature’s Sunshine and get on the path to lasting health and wellness today.
Running head Nutritional assessment12Nutritional assessm.docxglendar3
Running head: Nutritional assessment 1
2
Nutritional assessment Nutritional Assessment
L
Nutritional Assessment
For this assignment, I kept a record of all of the things I ate in one week as well as my weight. After I recorded everything, I went to the website webmd.com to find out the number of calories contained in each one of the things I ate, and then I converted those numbers to kilocalories. After finishing this process, I could look at the total calories I am consuming a day and I could compare it to what I am supposed to be eating according to health.gov and the American Cancer Society.
Clinical
According to health.gov, with my current weight, age, height, gender, and lifestyle, I should be consuming 1860 to 2000 calories a day. If I wish to lose weight the American Cancer Society suggests cutting that amount by 250 calories a day resulting in a decrease to around 1610 calories a day. My BMI right now is 23.0 which is considered normal, so my goal is not losing mass or weight. I should be exercising more often to keep in good shape and because in the long run, the consequences of a sedentary life could develop in problems with the blood pressure, weaker bones, hormonal imbalance, etc. (Ekelund & Brage, 2017). I’m also consuming less calories than what is recommended, but I am including all of my nutrients in my diet.
Plan to Meet Nutritional Deficiencies
In order for one to remain healthy you should eat variety of natural foods that will allow the body to acquire the needed nutrients. The nutrition table below shows that I am limiting myself to eating certain foods constantly which is restricting my body from acquiring different nutrients. My plan to meet the nutrient requirements of the body is to vary my diet and to ensure that I focus on eating foods from natural sources. Moreover, I will add my consumption of sports drinks that contain vitamins such as Powerade so as to always ensure that my body gets the needed nutrients for body developments. It would be helpful to consume supplements of iron and other crucial nutrients as well as enough amounts of water to ensure the body is hydrated at all times.
Biochemistry of Foods
The increased sophistication of food processing has led to use of food enzymes which sometimes causes the degradation of foods. It is therefore important to be keen on the packaged foods, spices and other processed foods that one consumes. In this case, I will ensure that I consume fruits and meals that include balanced diet. To assist smooth digestion of foods, I will ensure that I consume enough water and fruits after consumption. According to the table below, the foods consumed per meal contains enzymes which help in degradation of proteins, carbohydrates, oils and fats so as to ensure that the digestive system runs smoothly. It is crucial to understand that individuals have different biochemical reactions that are responsible for food deterioration and thus should focus on consuming foods that will offer.
Running head Nutritional assessment12Nutritional assessm.docxtodd581
Running head: Nutritional assessment 1
2
Nutritional assessment Nutritional Assessment
L
Nutritional Assessment
For this assignment, I kept a record of all of the things I ate in one week as well as my weight. After I recorded everything, I went to the website webmd.com to find out the number of calories contained in each one of the things I ate, and then I converted those numbers to kilocalories. After finishing this process, I could look at the total calories I am consuming a day and I could compare it to what I am supposed to be eating according to health.gov and the American Cancer Society.
Clinical
According to health.gov, with my current weight, age, height, gender, and lifestyle, I should be consuming 1860 to 2000 calories a day. If I wish to lose weight the American Cancer Society suggests cutting that amount by 250 calories a day resulting in a decrease to around 1610 calories a day. My BMI right now is 23.0 which is considered normal, so my goal is not losing mass or weight. I should be exercising more often to keep in good shape and because in the long run, the consequences of a sedentary life could develop in problems with the blood pressure, weaker bones, hormonal imbalance, etc. (Ekelund & Brage, 2017). I’m also consuming less calories than what is recommended, but I am including all of my nutrients in my diet.
Plan to Meet Nutritional Deficiencies
In order for one to remain healthy you should eat variety of natural foods that will allow the body to acquire the needed nutrients. The nutrition table below shows that I am limiting myself to eating certain foods constantly which is restricting my body from acquiring different nutrients. My plan to meet the nutrient requirements of the body is to vary my diet and to ensure that I focus on eating foods from natural sources. Moreover, I will add my consumption of sports drinks that contain vitamins such as Powerade so as to always ensure that my body gets the needed nutrients for body developments. It would be helpful to consume supplements of iron and other crucial nutrients as well as enough amounts of water to ensure the body is hydrated at all times.
Biochemistry of Foods
The increased sophistication of food processing has led to use of food enzymes which sometimes causes the degradation of foods. It is therefore important to be keen on the packaged foods, spices and other processed foods that one consumes. In this case, I will ensure that I consume fruits and meals that include balanced diet. To assist smooth digestion of foods, I will ensure that I consume enough water and fruits after consumption. According to the table below, the foods consumed per meal contains enzymes which help in degradation of proteins, carbohydrates, oils and fats so as to ensure that the digestive system runs smoothly. It is crucial to understand that individuals have different biochemical reactions that are responsible for food deterioration and thus should focus on consuming foods that will offer.
The document introduces the ageLOC TR90 weight management and body shaping system. It claims the system helps maintain lean muscle mass while losing fat through gene expression science, resulting in a leaner, healthier appearance in 90 days. The system includes shakes, supplements, an eating plan focusing on protein and limiting sugars/processed foods, and an active lifestyle. Clinical results reportedly showed significant fat loss and weight reduction as well as decreased cravings and hunger.
Darebin City Council - Eating for a Healthy Life PresentationNorthcote ARC
The document discusses healthy eating and lifestyle habits for weight management, noting that over 50% of Australian adults are overweight or obese and highlighting guidelines for physical activity, fruit and vegetable consumption, as well as risks of excess weight like heart disease, diabetes and cancer. It provides information on measuring waist circumference, body mass index, daily calorie needs, balancing food intake with physical activity, and constructing a healthy daily plate of eating.
The Science of Weight Loss: Why Most Diets Fail & How to SucceedJohn Mauremootoo
In this presentation, I review weight management approaches that have shown success in high quality peer reviewed publications. I begin by listing the evidence filters I use to assess the science, briefly summarise the rising obesity epidemic, reveal the (underwhelming) secret of weight loss - spoiler alert: its calories in vs. calories out! However, the devil is in the detail and the remainder of the presentation unpacks this detail to provide information on the components of weight loss and how to manipulate these components to maximise success and long term well-being.
The document discusses obesity trends in the United States, noting that 34% of Americans are obese according to BMI charts. It then shows charts from 1985 to 2009 tracking the rise in obesity in the US over time according to the Behavioral Risk Factor Surveillance System, with the percentage of US adults who are obese increasing from less than 10% to over 30% in some states. The document concludes by offering some keys to weight loss success, including staying hydrated, food journaling, managing meal timing and portion sizes, and exercising.
Good nutrition for women starts with a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. In addition, women have specific vitamin and mineral requirements throughout their lifespan to promote good health. This program will cover establishing good nutrition habits that will provide women with plenty of energy and the means for lifelong weight control.
In house education for Currumbin Clinic nursing staff on the Perfect Meals for Patients Program within the hospital. This program aims to help control weight in a light psych clinic through opt in portion control measures.
The LES MILLS GRITT MSERIES 21 Day Challenge is a high protein, low carb diet and exercise plan that will help participants lose weight and body fat over 21 days while maintaining energy levels and muscle mass. It involves eating 5-6 meals per day of protein, healthy fats, and non-starchy vegetables, as well as drinking plenty of water and limiting intake of sugary drinks and processed foods. Measuring your waist circumference before and after is encouraged to track fat loss progress.
For more information, visit https://www.timberlandmedical.com
This presentation is by Dr LO SIAW PING, a visiting dietician at Timberland Medical Centre
Timberland Medical Centre is a private hospital that has been in operation since 1994. We are strategically located at the 3rd Mile roundabout on Jalan Rock, Kuching, Sarawak, East Malaysia. Our hospital is 10 minutes from the Kuching International Airport and 15 minutes from the Central Bus Terminal. We continually seek to improve and upgrade our services and facilities, as we strive to provide the best medical care for our patients and customers.
This document discusses the benefits of a ketogenic diet, which involves consuming high fats, adequate proteins and low carbs. It outlines 7 main benefits: weight loss, reduced appetite, improved focus, more energy, better management of diabetes, improved cholesterol levels, and lower blood pressure. The ketogenic diet puts the body in a state of ketosis where it burns fat for energy instead of carbs, resulting in weight loss. It also stabilizes blood sugar levels and reduces hunger/cravings. Overall, the diet is said to improve both physical and mental health when done correctly.
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The document summarizes a health seminar that discusses body composition analysis, obesity risks, ideal nutrition, and Herbalife products. It promotes Herbalife meal replacements for breakfast that provide protein, vitamins, and minerals to replace 1-2 meals per day at 200 calories. Clinical studies show their products help reduce weight, body fat percentage, and improve blood parameters. Testimonials from customers report weight loss success stories losing 10-60 pounds using Herbalife products and nutrition plans.
The document discusses criteria for evaluating diets and assigning them a score from 200 points. Diets are deducted points for various deficiencies or unsafe practices, such as not including all food groups, providing too few or too many calories, or not recommending exercise. Common celebrity or commercial diets are then analyzed against these criteria and many are found to be nutritionally imbalanced or unsafe due to very low calorie intake.
The document provides an overview and rating system for evaluating different diets. It establishes criteria like nutritional balance, calorie and macronutrient breakdown, and whether exercise is recommended. Various popular diets are then analyzed against these criteria, with many found to be unbalanced or unsafe. The document emphasizes choosing a diet that is nutritionally sound and can be maintained long-term for sustainable weight loss.
Similar to 344_-_Effective_Long-Term_Fat_Loss (20)
1. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 1
2014 AMERICAN STATISTICS
1. $104 billion on fast food.
2. $322 Billion at restaurants.
3. Go out to eat ~ 5 -10X a week.
4. Eat ~ 1/3 of their K’s outside the home.
5. Spent ~ $15 million a day at restaurants.
6. 1960 Spent 14% on restaurants, 38% in 2014.
THAT WAS THEN
330K burger to ???
Pizza 500K to 850K.
Popcorn w/butter 270K.
Popcorn tub w/butter 630K.
THAT WAS THEN
8 ® 12 ® 20oz ®
3 inch 140K to 6 inch 350K.
8oz, 45K w/milk & sugar.
16oz, 330K w/ 2% & whip.
KIDS MEALS MORE THAN 430K
2014 NHANES SATISTICS
61% American adults are overweight, ½ are obese.
Obesity has doubled since 1980. - rates for some.
PERCENTAGES
Males Females
% of Overweight Mean BMI % of Overweight Mean BMI
1) Caucasian 32.3% 28.4 32.9% 26.0
2) African 30.9% 26.4 48.6% 28.3
American
3) Mexican 35.5% 26.8 46.7% 27.6
American
4) Cuban 28.5% 26.8 31.9 27.0
American
*BMI = Weight in kilograms per height in meters.
CDC. Differences in Prevalence of Obesity AmongBlack, White,Hispanic
Adults, United States, 2013—2014.
2. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 2
WHERE TO BEGIN?
No shortage of advice!
Magazines, bookstore & internet.
Latest & greatest weight-loss "cures”.
“People with clear, written goals, accomplish far more
in a shorter period of time than people without them
could ever imagine.”
WHERE TO BEGIN?
Pull your head out!
Forget the past, focus now!
RULE #1… FIRST 3
LETTERS OF DIET IS DIE!
RULE #1… FIRST 3
LETTERS OF DIET IS DIE!
THINGS TO CONSIDER
Past diet…Stepping stone.
Flexibility: 6 food groups, 6 body parts?
Budget: Purchase supplements or meals?
Specifics: Diabetes, heart disease, allergies?
Personality: On your own, support or a group?
Cultural: Ethnic requirements & preferences ~ food?
SCOPE OF PRACTICE
EXERCISE PROFESSIONALS DO’S
Follow national guidelines for disorders.
Identify risk factors & screen for limits.
DON’T’S
DIAGNOSE
Design programs & refer to practitioners. PRESCRIBE
Provide nutritional information based on
guidelines. When in doubt, refer it out.
DIAGNOSE
DISORDERS
Use exercise to improve health, but refer to
medical practitioners for specific treatments.
DIAGNOSE
DISEASES
Create programs post rehab or therapy.
Coach, educate & work with clients.
REHABILATATE
COUNSEL
DOES ONE SIZE FIT ALL?
Adjust accordingly.
______ % of Activity.
_________ % of Nutrition.
___________ % of Behavior Modification.
3. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 3
WHERE ARE YOU?
Change your mind
to change your body!
Understand where you are?
On or off track, back & forth.
WHO’S ON FIRST OR SECOND?
FIRST:
Denial.
Unaware.
No concern.
SECOND:
Thinking.
Pros & cons.
Effort & costs.
WHO’S ON THIRD?
THIRD:
Effort begins.
Session scheduled.
Then the big question?
“Am I doing this right”?
Asked for good reason.
INFORMATION OVERLOAD!
MASSIVE OPTIONS & CONFUSION!
WHO’S ON FOURTH AND FIFTH?
FOURTH: Action!
Let’s get rockin!
FIFTH:
Monitor & control.
Risk of relapse?
Environment!
www.scottjosephson.net
2005 & 2010 Specialty Presenter of the Year
2011 ECA Citizen of the Year
AFPA & Can Fit Pro Advisory Board
SCALE ________
VEG __________
H2O __________
HR ___________
Name: Date: Age:__________
Height: Weight:______________________
Meds:_____________________________________________________
Notes:
4. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 4
FOOD JOURNALS & APPS!
21 day rule.
Conscious & aware.
You bite it, you write it!
www.scottjosephson.net
2005 & 2010 Specialty Presenter of the Year
2011 ECA Citizen of the Year
AFPA & Can Fit Pro Advisory Board
Breakfast Date_____
___________________________________________________________________________
Lunch
___________________________________________________________________________
Dinner
___________________________________________________________________________
Snacks
___________________________________________________________________________
Milk Vegetables
Fat Protein
Fruit Bread /Starch
Water
PORTIONS, SIZES & HOW MANY?
1. MILK: 90 - 150K PER CUP.
2. FAT: 5G = 45K TSP & TBSP.
3. CHO: 15G CHO & 80K PER PORTION.
4. FRUIT: 15G CHO & 60K PER PORTION.
5. VEGS: ~ 50K RAW OR COOKED PER CUP.
6. PRO: 35, 55, 75 & 100K PER OZ. 7G PRO PER OZ.
7. H2O: ½ B/W IN FLUID OZ. LUNGS EXPEL 1 QT.
ASSESS & KEEP THE GOOD STUFF!
SIZING UP SERVINGS
IMPERATIVE…Must educate about serving sizes.
Mypryamid.gov, eatright.org, myfitness pal.com, etc.
UNDERSTAND
PORTION DISTORTION!
5. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 5
SAMPLE OPTION
Meal 1
6 egg whites.
1 cup dry oats with H2O.
Meal 2, 4 & 6
40g pro shake, 30g cream of rice, grits or oatmeal & flax.
Meal 3 & 5
6-8 oz chicken, turkey or lean fish.
2 cups greens or veggies cooked or raw.
1 cup of brown rice, oatmeal or medium potato.
SAMPLE OPTION
Meal 1: 1 cup high-fiber cereal, 2 slices wheat toast,
1 tbsp jam, 1 cup fat-free milk & ½ cup juice.
Meal 2: 2 slices grain bread, 3 oz tuna in H2O, 2 tsp
lite mayo, carrots & celery & 1 serving of fruit.
Meal 3 & 6: 1 cup trail mix or 40g protein shake.
Meal 4: 1 ½ cups pasta , 3 oz lean turkey or beef, ½
cup sauce, 2 cups salad, 4 tsp vinaigrette,1 cup fat-
free milk, 1 cup mixed fruit.
Meal 5: 1 cup low-fat fruit yogurt.
HEALTHY WEIGHT ACHIEVEMENT
Implement Five.
ADL’s, Sustainability & Commitment.
FIBROUS CHO: Broccoli, green beans, zucchini,
peppers, celery, lettuce & cauliflower.
STARCHY CHO: Oatmeal, sweet potato & brown rice.
PRO: egg whites, chicken & turkey breast, tuna in H2O
flounder, sole, cod & haddock.
DIETARY INTAKE CENTER OF DISEASE CONTROL 2014
DIETARY INTAKE
1. CHO: 45% - 65% (130g for optimal brain function)
2. FAT: 20% - 30%
3. PROTEIN: 10% - 35%
4. ADDED SUGARS: < 15% of total K’s. NHANES 2013
NUTRIENT METABOLISM
CARBS: ~ 10 k’s per 100 k’s are used via digestion.
PROTEIN: ~ 25 k’s per 100 k’s are used via digestion.
FAT: ~ 2 calories per 100 are used in digestion ¯ TEF.
6. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 6
CARB INTAKE
~ 4 grams per kg/bw daily.
Eating carbs prior to and within 2 hours after training,
allows insulin to regulate catabolic hormones.
PROTEIN INTAKE
Females: ~ 1 gram per kg/bw daily.
Female Athletes: ~ 1.2 to 1.5g per kg/bw daily.
Males: ~ 1.5g per kg/bw daily.
Male Athletes: ~ 1.5 to 2g per kg/bw daily.
High BV.
FAT INTAKE, OMEGA’S
Research: - CHO metabolism, ¯ BP.
Omega 3’s maintain healthy triglyceride levels.
Acts as a lubricant. To much ¯ nutrient absorption.
Cold water fish, algae, eggs & green leafy veggies.
OIL & SEEDS: Hemp, Flax, Olive, Canola & Walnut.
PRE EXERCISE NUTRIENT INTAKE
20-30 grams of protein.
30-60g CHO ¯ fat & fiber.
High BV protein prior to
training - nitrogen retention.
Consume, ½ your body
weight in fluid ounces daily.
Academy of Nutrition & Dietetics.
Eating Before Exercise. Feb 2013
POST- WORKOUT NUTRITION
Within 30-minutes:
Drink a liquid protein with CHO.
Whey protein is fast digesting &
starts the rebuilding process.
Eat a meal within 2 hours!
~ a 1:1 CHO to protein ratio to
replenish glycogen stores.
~ .4g of CHO per kg/bw, & .4g
of pro per kg/bw for hyperplasia.
WAY BETTER THAN WHEY?
Sprouted whole grain brown rice or pea protein.
100% Organic enzymes, 98.2% BV, 23 AA’s.
Non-GM, hypoallergenic & gluten free.
7. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 7
TAKE YOUR ANTI-OXIDANTS!
A Growth & repair 700mcg.
B1 CHO metabolism 2mg.
B6 Protein metabolism 2mg.
B12 Fat metabolism 2mg.
Folic Acid - Cells 400mcg.
C - Immune system 500mg.
E Menstrual cycle helper 200IU.
NUTRIENTS TO THINK ABOUT?
6 body parts.
6 food groups.
Enzymes?
Sugar & salt.
Probiotics
- Immune & flora.
Drinks = lots of K’s!
STARBUCKS
ANYONE?
Frappuccino’s:
1. Strawberries & Crème 515
2. Double Chocolate Chip 505
3. Vanilla Crème 490
4. Tall Latte 470
5. White Choc Mocha 460
6. Large Cappuccino 215
PROTEIN NOT SUGAR SABOTAGE!
Caribbean Passion 440K
Cranberry Craze 460K
Dream Machine 540K
Banana Berry 650K
Chocolate Moo 720K
Peanut Butter Moo 840K
LETS HAVE SOME YUMMY DRINKS!
Wine 80 K
Beer 96-144 K
Mudslide 417 K
Margarita 550 K
Piña Colada 293K
White Russian 320 K
Long Island Ice Tea 380 K
IS IT TIME TO EAT?
Eat when you’re hungry
not by the clock?
Eat frequent meals?
Eat slowly; hypothalamus.
Watch TV & eat?
8. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 8
SALAD & 4 OZ CHICKEN ~ 300K
Bacon ~ 100K.
Cheese ~ 100K.
Croutons ~ 40K.
Dressing ~ 180K.
600K & 40g of fat.
F.Y.I. Big Mac 550K & 30 grams of fat.
WHAT WE SEE
Open up a magazine, turn on the television or browse
the internet, & it’s hard to avoid stumbling across the
next “miracle diet”
WHAT WE NEED
“No matter who you are, no matter what you do, you
absolutely, positively do have the power to change.”
“People with clear, written goals, accomplish far more
in a shorter period of time than people without them
could ever imagine.”
PLANS & GOALS
Goals: Timed & focused plans…no wishes!
Short Term: Immediate needs within 90 days?
Caloric deficit? Increase cardio? S.B.P? Focus!
Long Term: More than 90 days. Where am I?
BE “S-M-A-R-T” TO FINISH BE “S-M-A-R-T” TO FINISH
Specific,Measurable,Attain,Relevant,Timed.
9. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 9
WINNING AT LOSING
SPECIFIC: Define specific changes. (Examples)
1) I eliminated 200 K’s a day for one month.
2) I packed lunch instead of fast food twice a week.
3) I did more cardio 3-4X a week for the next month.
MEASURABLE: Food journals allows assessment.
Documentation - motivation.
ATTAINABLE: Did you work and do what you said?
WINNING AT LOSING
RELEVANT: Not realistic…. Sets up failure!
Long term goals work by:
Reaching numerous short term goals.
Remember massive ¯ in K’s usually result in failure.
TIMED: Specific short term time frames…30,60,90.
DON’T STRESS OVER CHANGE
S & S wins the race.
SBP…Start small think big.
Did this come on overnight?
Sequence…Crawl, walk, run.
IMPLEMENTING THE PROGRAM
Design the program & set the goals.
Start with changes that can be maintained.
Integrate the circumference testing & SOAP notes.
Increase awareness of what they eat, when & why.
WAY TO GO………….WEIGHT LOSS
Maintain a caloric intake of at least 1,200K per day.
Rapid weight loss comes from water loss & always has.
Weight loss goal of 1-2 lbs per week is highly successful.
POPULAR DIET 101 !
CARDIO COMMITMENT
½ day & ½ night?
Home or the gym?
We - commitment.
Not always weight ¯.
Rule of thumb…consistency!
168 hrs per week – find the time.
10. Effective Long Term Loss
Scott Josephson
www.scottjosephson.net 10
CARDIO COMMITMENT
Frequency 1st
Then add time.
Then add intensity.
1. Stop & go with rest.
2. Stop & go with movement.
3. Continuous at low intensity.
4. Then - time, then - intensity.
WAYS TO INCREASE SUCCESS
VLCD lead to deprivation.
Avoid the good & bad.
Overtraining leads to:
Fluctuation not regulation.
90/90 rule.
Adrenal gland - cortisol.
WAYS TO INCREASE SUCCESS
Was it set up for success?
Does it fit your schedule?
Eat protein at every meal.
Think about what you can
add to your diet, not what
you should take away.
HELPING OTHERS
Rapport like PT.
Non-judgmental.
Warmth & sincerity.
Good listening skills.
Seek common ground.
Focus on feel, not look.
Be yourself, not perfection.
MAKING IT WORK
If it works, stick with it.
If it doesn’t, change it!
Re-evaluate as needed.
Keep good documentation.
Keep them involved….it creates ownership!
THANKS FOR LISTENING!
Scott Josephson, M.S.
www.scottjosephson.net
AFPA & Can-Fit Pro Advisory Board
2011 ECA World Fitness Citizen of the Year
2005 Presenter & 2010 Specialty Presenter of the Year