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Secret To Aesthetics
Gabriel Camarillo Nutrition 210:Human NutritioN Professor Crocker Fullerton College Fall 2012

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Table of Contents
Part 1: Quality Levels Part 2: My Nutrition........... Deficiencies & Excess Discussion 3-Day Diet Record P a r t 3 : P e r f e c t P l a n A n a l y s i s ( P PA ) . . . . . . . . . . Part 4: Super Foods Super Foods Discussion. Perfect Plan Analysis Char t.. P a r t 5 : F a r m To Ta b l e : # 1 S u p e r F o o d . . Black Bean Pizza Recipe. P a r t 6 : My P l a t e . . . P a r t 7 : Wa t e r . . . . . . . . . . Part 8: Fiber.. P a r t 9 : My We l l n e s s l i f e Bibliography

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Part 1: Quality Levels

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Part 2: My Nutrition Profile

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Deficiencies/Excess Discussion
a. Deficiencies a. Omega-6
i. Main Function: Omega-6 is an essential fatty acid in which is necessary for our bodies health. They can only be accessed through foods since our bodies are unable to produce them. It plays and important role in our brain function and as well as our growth development. These can also be known as polyunsaturated fatty acids (PUFFAs) in which they can also help with skin and hair growth, bone health, regulate metabolism, and maintain the reproductive system. ii. Result in chronic excess: An excess of omega-6 can interfere with blood clotting and also can interfere in the health benefits of n-3. It is also said that a high consumption in n-6 can augment the chances of breast cancer for postmenopausal women. iii. 3 food sources: Eggs, Avocado, Soybean Oil
b.

Omega-3
i. Main Function: Omega-3 is also an essential fatty acid that must be consumed through food because our bodies are unable to produce them. They are essential for reducing inflammation and may also help lower the risk of chronic diseases for our own health. They can also be known as

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polyunsaturated fatty acids (PUFAs) and are very high concentrated for our brain so it can play an important role in our brain function. ii. Result in chronic deficiencies: Chronic deficiencies in infants from their mothers can risk them in developing vision or nerve problems. It is important to get the recommended amount of n-3 in your diet. The symptoms of n-3 could be fatigue, poor memory, dry skin, heart problems, and many other problems with your health. iii. 3 food sources: Walnuts, Catfish, Tilapia
c.

Water
i. Main Function: Water is a very essential fluid for the body because it keeps the cells in the body hydrated and it participates in many chemical reactions. It makes up about 60 percent of our bodies weight and it acts as our bodies cleansing agent. Water has many plays many roles for our body such as acts as a lubricant and cushion for many of our joints and it carries most of our nutrients throughout or body. It most importantly maintains our bodies temperature and our body can not last long without being hydrated with this fluid. ii. Result in chronic deficiencies: A deficiency in water can result in thirst that is signaled by the hypothalamus when

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blood particles in the body are very low. The hypothalamus can also signal the pituitary gland to release a hormone to the kidneys to allow water back into the blood stream. A symptom known as dehydration can occur if water is not replaced back into the body when it is in need. The signal of thirst occurs when the body has already lost about 2 cups of its total fluid. iii. 3 water sources: Juice, Milk, Water
d.

Folate
i. Main Function: The main function of folate is it plays a crucial role in the metabolism of several amino acids. Its part of an coenzyme needed for new cells. Every new cell must be combined with a new genetic material and folate synthesizes the DNA. ii. Result of chronic deficiency: The result of a deficiency of folate is that it can cause anemia, red tongue, depression, fatigue and low intake can increase the risk of neural tube birth defects. The anemia of folate is no different the anemia for vitamin B12 because these two vitamins work together in producing red blood cells. iii. 3 food sources: Enriched breads, Cereal, Pasta

e.

Vitamin C
i. Main Function: Vitamin C is one of the antioxidant vitamins

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for your body also known as ACES. This vitamin has many roles for the body such as it helps with absorption of iron and it supports the immune cell functions. It can also help vitamin E in restoring it into its active form in the blood stream and also protects it. In the blood it also reduces inflammation and protects sensitive blood from oxidation as well. It is known that high concentration of vitamin C acts as a prooxidant by creating oxidizing elements. ii. Result of chronic deficiency: The main result in the deficiency of Vitamin C is scurvy. This symptom is the breakdown of collagen that is needed to support the teeth. Deficiencies of vitamin C are commonly found in smokers, alcoholics, elderly people, and some infants who are fed only cows milk. For these clients, they recommend a higher DRI than normal especially for smokers and second hand smokers as well. There are also small hemorrhages on the skin which can be a sign of low vitamin C. iii. 3 food sources: Dark green vegetables, cantaloupe, citrus fruits

f. Vitamin D
i.

Main Function: The chief function of this vitamin is a key vitamin for bone regulation. This can also be known as a vitamin in help affecting the growth of cells. It influences

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over 30 body tissues.

ii.

Result of chronic excesses: This vitamin is the most toxic vitamin and if mass amounts of it are consumed, it can raise the concentration of blood calcium which can result in damage of tissues. High doses of this vitamin can cause high blood calcium, nausea, increased urination and thirst.

iii.

3 food sources: Fortified Milk, Salmon, Shrimp

g. Vitamin A
i.

Main Function: Vitamin A is a main vitamin for body regulation such as the function of genes and sustaining normal eye sight. It has it roles with gene expression, vision, maintenance of body linings and skin, immune defenses, growth of bones and of the body. This vitamin can also be known as Beta-Carotene, Retinol, and Retinal.

ii.

Result of chronic deficiencies: Results of chronic deficiency of this vitamin are anemia, cessation of bone growth, frequent infections, mental depression, nigh blindness, and changes in intestinal and other body linings.

iii.

3 food sources: Cheese, butter, sweet potato

h. Vitamin E
i.

Main Function: The main function of this particular vitamin is another antioxidant (ACES). This vitamin acts as a protector against oxidative damage. These damages happen

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when free radicals disrupt the structure of lipids which can cause cancer, heart disease, or other diseases.
ii.

Result of chronic deficiencies: A common deficiency occurs commonly in premature babies when the baby is born before the vitamin is able to transfer to this infant. Since the infant does not have good amounts of this vitamin, it will become anemic.

iii.

3 food sources: Green and leafy vegetables, Whole-grain products, Nuts

i.

Calcium
i.

Main Function: Calcium is need for the mineralization of bones and teeth, nerve functioning, and also reducing blood clotting in the blood stream.

ii.

Result of chronic excess: If large amounts of calcium are found in the body, it can cause elevated blood calcium. It can also increase the risk of kidney stone formation and interfere the absorption of other minerals.

iii. j.

3 food sources: Milk Products, broccoli, kale

Potassium
i.

Main Function: Potassium is greatly recognized for its maintenance of fluid and electrolyte balance. It also supports the cell integrity and most importantly the contraction of muscles especially the heart.

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Result of chronic deficiency: The deficiency of this mineral can lead to dehydration, paralysis, and confusion. The worst outcome that can take place is the cause of death.

iii. b.

3 food sources: Meats, All whole foods, legumes

Excess
a.

Protein
i.

Main Function: The importance of protein is it applies the body with amino acids and it helps with gene regulation. These proteins are specialized in produces antibodies for protecting in any type of infection and allergic reaction. Another function is it can be an building enzyme in the body and its main source of macronutrient for building muscle. It can also act as a source of energy when the body is lacking from other sources.

ii.

Result in chronic excess: The consuming of large amounts of protein is known to have no benefit for the body but may risk health problems. Since many high protein meats may have rich saturated fat, it can propose a risk in heart disease and other problems with the liver. They predict that when on high-protein diets, it can cause adult bone loss and the effects of osteoporosis.

b. Cholesterol
i.

Main Function: Cholesterol can play an important role in the

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structure of cell membranes and the bodies functioning. This is not an essential nutrient and can be made by the body. With plant sterols, it can lower blood cholesterol levels and inhibit the absorption of cholesterol.
ii.

Result of chronic excess: An excess amount of cholesterol can cause high cholesterol levels in an individual. It can also cause atherosclerosis which is the hardened of the arties which is the because of the buildup of cholesterol. Some other symptoms are heart attack and a stroke.

c. Fiber
i.

Main Function: Some main roles of fiber are that it can retain water and protect some seeds from dying out. Fiber is indigestible and when its indigested it is commonly passed through the body without being used as energy. It can cause an individual to become full sooner and larger than if not eating a meal without fiber. They can help maintain digestive tract health and by normalizing blood cholesterol as well.

ii.

Result of chronic excess: When consuming excess amounts of purified fiber it can displace nutrients from diets and can cause nutrient losses.

d. Thiamin
i.

Main Function: Thiamin plays a huge role in energy metabolism and it helps with the nerve cell membranes.

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Result of chronic excess: There are no symptoms reported for excess amounts of thiamin.

e. Riboflavin
i.

Main Function: This vitamin is part of a coenzyme needed for energy metabolism which it supports normal vision and skin health.

ii.

Result of chronic excess: There are no symptoms reported for riboflavin.

f. Niacin
i.

Main Function: Niacin acts as a participant in energy metabolism of every cell such as thiamin and riboflavin do. It reduces the causes of serious illness.

ii.

Result of chronic excess: There are none reported for this type of vitamin. Most toxicity may happen when taken in supplements.

g. Vitamin B6
i.

Main Function: Vitamin B6 plays a role in over 100 reactions in the body tissues and its needed to convert an essential amino acid that is in need by many cells. This vitamin is need for developing brain and nervous system of a fetus and will assist in releasing stored glucose from glycogen. B6 is a very important vitamin for the body and has many roles in keeping the bodys cells from working well.

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Result of chronic excess: An excess of this vitamin can be known when taking large doses with supplements. Some symptoms of this vitamin are bloating, depression, fatigue,

skin lesions, difficult walking, restlessness, damage of nerves, and many other health problems.

h. Vitamin B12
i.

Main Function: This vitamin is part of a coenzyme that is need for a new cell synthesis and helps maintain nerve cells. It also helps protect the nerve fibers in the body.

ii.

Result of chronic excess: There are no symptoms known for toxicity of vitamin B12.

i. Iron
i.

Main Function: The main function of iron is that since it contains hemoglobin in the blood cells, this can carry oxygen from the lungs to tissues. It also can hold and store oxygen in the muscle since its in myoglobin. When its stored in the muscle, it can be available for muscle contraction which is necessary for the use of energy.

ii.

Result of chronic excess: When it comes to iron toxicity, its known that It may cause GI distress and some infections to the body as well. Iron excess can cause many symptoms to the body such as fatigue, joint pain, and even organ damage.

j. Magnesium

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Main Function: This main mineral is commonly used for the building of protein and works with many enzymes that deal with the body process. It causes the muscular to function normal and can deal with nerve impulses.

ii.

Result of chronic excess: An excess amount of magnesium can cause diarrheas and most importantly pH imbalances. Supplements play a huge role in toxicity of minerals such as magnesium.

k. Zinc
i.

Main Function: The role of zinc is it makes heme in hemoglobin; it protects cell structures from oxidation and its part of a cells genetic material. What it also provides is affects behavior of an individual as well as mood or learning. It also helps vitamin A from storage in the liver and assists the pancreas as well.

ii.

Result of chronic excess: Zinc can be very toxic when consumed in large quantities and can affect iron absorption from the digestive tract. It can also risk low HDL cholesterol and appetite can actually be lost with large quantities.

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3-Day Diet Record

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Part 3: Perfect Plan Analysis (PPA)

1.

A s I a n a l y z e d W B 1 a n d W B 4 , I n o t i c e d t h e r e w a s n t a dramatic change in food choices but only in quantity that I had to decrease because many of the fo ods I consumed w e r e l a c k i n g i n e s s e n t i a l v i t a m i n s . I n W B 1 , a l a rg e quantity of my vitamins, minerals, and macronutrients were higher than recommended. I had only 10 of those to b e v e ry d e f i c i e n t s u c h a s O m e g a - 6 , O m e g a - 3 , Wa t e r, F o l a t e , Vi t a m i n C , Vi t a m i n A ( R A E ) , Vi t a m i n E , C a l c i u m , and Potassium. The foods I consumed in for these days consisted of brown rice, chicken, lean ground beef, sirloin steak, whole wheat bread, whole wheat pasta, and many other whole foods. These foods are very macronutrient d e n s e b u t I n o t i c e d I w a s n t g e t t i n g i n e n o u g h f r u i t s a n d vegetables as needed. MyPlate also suggested that I was lacking in consuming enough dairy as well so what I had planned for this perfect day was to make sure I consumed e n o u g h d a i ry f o r t h e d a y. M y p l a n g o i n g i n t o c r e a t i n g WB4 was making sure to follow the guidelines of MyPlate and allowing every meal to consist of carbohydrates, protein, fruits and vegetables, and fluids. I kept many of the food choices the same but added in some sweet potato

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f o r Vi t a m i n A , o r a n g e j u i c e f o r Vi t a m i n C , n o n - f a t m i l k , Greek yogurt, enriched cereal, and tilapia for the essential fatty acid. For WB4, I stayed with bananas and apples as m y f r u i t c h o i c e s a n d a g r e e n l e a fy v e g e t a b l e s u c h a s broccoli and green beans for vegetables. The fluids mostly c a m e f r o m w a t e r, o r a n g e j u i c e , a n d m i l k . I a l s o a d d e d i n some type of nuts such as almonds, walnuts, and trail mix. T h e r e w a s n t a d r a m a t i c c h a n g e i n f o o d s s i n c e W B 1 already consisted of whole dense foods and I was only lacking in some vitamins and minerals. The snapshots provided in the book were a great resource for me when I need an idea on what types of foods needed to be consumed to get in a certain vitamin or mineral. The d e f i c i e n c i e s I o v e r c a m e w e r e p o t a s s i u m , Vi t a m i n E , Vi t a m i n A ( R A E ) , Vi t a m i n C , N - 3 a n d N - 6 . I o v e r c a m e t h e s e d i ff e r e n c e s b y c o n s u m i n g f o o d s s u c h a s s w e e t p o t a t o for the vitamin A or beta -carotene. I also consumed almonds and tilapia for the essential fatty acids. I focused on consuming foods that contained the vitami n or mineral in which I was deficient in. According to the National Heart Lung and Blood Institute (NHLBI), the dash diet recommends consuming 2,300 milligrams of sodium a day and as low as 1,500mg.The Dash Diet also recommends a

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4,700mg potassium level, 1,250mg calcium level and 500mg magnesium level when on a 2,000 calorie diet. As I look back at my sodium intake, WB1 had a slightly h i g h e r i n t a k e i n s o d i u m t h a n I d i d i n W B 4 . My i n t a k e i n sodium for WB1 was 1,699mg and WB4 consisted of 1,375mg of sodium. The foods that were really high in sodium for WB4 were Egg whites (273.9mg), two eggs (435.6mg), Fat Free/Skim Milk (205.8mg). I believe that t h e r e s n o n e e d t o r e d u c e m y s o d i u m i n t a k e s i n c e m y sodium is already below the recommended sodium intake for dash. The top 3 sources of whole foods for these minerals are 4oz of sweet potato has 538mg of potassium, 16oz of fat free milk has 598mg of calcium and 1.5c of whole wheat pasta has 225mg of magnesium. The dash diet is aimed to reduce blood pressure by loweri ng the saturated fat, cholesterol, and total fat and focusing on containing whole natural foods that are rich in macronutrients. The sodium intake is reduced and its mainly focused on those who have high blood pressure, diabetes or chronic kidney disease, African American, and/or middle-aged older adults. This diet is sponsored by scientist of the National Heart, Lung, and Blood Institute (NHLBI).

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Part 4: Super Foods

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Super Foods Discussion

G reen Bea ns : I h a d g r e e n s b e a n s w i t h e v e r y m e a l
because I was assuring that I consumed 2 cups of v e g e t a b l e s a d a y. T h e s e w e r e m y n u m b e r # 1 f o o d s o u r c e when it came to getting in my vegetables. I consumed 4 cups of green beans throughout the 3 day diet record . Green b e a n s a r e v e r y h i g h i n Vi t a m i n A a n d p o t a s s i u m . A c u p o f g r e e n s h a s 2 3 2 m g o f p o t a s s i u m a n d 7 5 9 m c g o f Vi t a m i n A . My motivation of using this type of vegetable is was because I did not consume the recommended amount of vegetables a day so I added more cups of greens beans to t h e d i e t . I w a s a l s o d e f i c i e n t i n Vi t a m i n A a n d p o t a s s i u m and noticed how dense green beans are to these two vitamins and minerals.

Bana nas: I h a d a t o t a l o f 4 l a r g e b a n a n a s t h a t w e r e
consumed throughout the 3 day diet record. Bana nas are the g o d s o f a l l f r u i t . I a m a b i g f a n o f b a n a n a s a n d i t s m y m a i n fruit source. They are a very rich in potassium and m a g n e s i u m . A 11 8 g b a n a n a h a s a b o u t 4 2 2 m g o f p o t a s s i u m and 31mg of magnesium. My motivation in using this fruit was because I reall y like bananas and they make any meal taste good. Also I did not consume the recommended amount of 2 fruits a day so adding more bananas made sure I hit the DRI goals.

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A lmond s : I h a d a l w a y s b e e n a p e r s o n w h o l o v e d t o e a t
almonds. Almonds were types of food s in which I constantly was snacking on when I needed something to eat. These foods kept me full for a successive period of time in till I was able to get in my next meal. Almonds provide good source of essential fatty acids such as n -6. An ounce of almonds also provides 201mg of potassium, 14g of fat, and 79mg of magnesium. This super food provides many macronutrients and good source of fats. Almonds were used to provide my meals with n -6 and also as topping for some m e a l s . I t s a g r e a t o n t h e g o s n a c k i n g f o o d a n d c a n b e u s e d in combination with any food.

S p ina ch: S p i n a c h w a s a n o t h e r g r e a t s o u r c e o f g r e e n ,
leafy vegetables that I had in mind to use as one of my super foods. This super food is very low in calories especially for its serving size. It can be u sed to make omelets, add flavor to meals or even used to get in those vegetables. I used two servings of spinach which is four cups of vegetables in most meals. The serving size of two c u p s o f s p i n a c h p r o v i d e s 11 6 m c g o f f o l a t e , 4 7 m g o f magnesium, and 334mg of potassium. It is very rich in macronutrients and provides a good source of fiber as well. My motivation in using spinach was because vegetables are important to have in every meal and its very macro nutrient dense. Also I was deficient in folate on my W B1 and spinach had an excellent amount to provide.

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Wa lnut s: I used about two servings of walnuts which is four cups of almonds. They were mostly eaten with lunch and dinner. They also provide the meals with a good source of fat especially n-6. Walnuts also provide 36g of lipids, 54mcg of folate, and 88mg of magnesium. They are also a good source of fats along with almonds and can provide the needed n-6 for the day. The reason I chose this a super food was because how dense walnuts are and they are a great snack to have throughout the day. Walnuts are one of my favorite snacks and they are very good. Also my folate was also deficient so this was a great food to use. Blu eb erries: Blueberries are found to be a great antioxidant food. These foods can be used to create any type of food. They can be blended to make a good, healthy shake. I only used about one serving of blueberries for this perfect 3-day meal plan. I used in an oatmeal as way to give it some variety. One cup of blueberries provides 82kcals, 111mg of potassium, 14mg of Vitamin C, and 21g of carbs. This super is a great to use to get in a decent amount of macronutrients. I used this super food because of the potassium and was very deficient of Vitamin C. Ra is ins : I u s e d r a i s i n s o n l y o n c e d u r i n g t h i s 3 d a y meal plan record. The reason for this is because most of my carbs came from blueberries and fruits. Raisins provide a good source of potassium and folate is

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known to be a good mineral. These are also another super food that provides the minerals and v itamins I need for my deficient. The reason I chose this food was because raisins are not a bad chose of food to snack on. It provides a good source of fiber and do r e a l l y e n j oy e a t i n g t h i s f r o m t i m e t o t i m e . Ca rro ts: This super food is filled with Vitamin A or BetaCarotene. It has 1018mcg of Vitamin A and 390mg of potassium. There is a decent amount of beta-carotene needed for an individual. This is the reason why I chose to use this super food. I only used this one throughout the 3-day diet record. I had other foods that also had enough Vitamin A to sustain the recommended DRI goal. Other reasons why I chose this food is because carrots are always good to eat when needed the extra calories or it also feels up an individual because of the fiber it has. Tra il M ix : Trail mix is a good source of food because it has a combination of many nuts. These nuts can provide enough n-6 to the diet. Some train mixes are also low in calories especially for the serving it provides. I only used trail mix once throughout this diet because I had almond and walnuts used. I had most of my fats consumed by these types of nuts. The good nutrients are carbohydrates, n-6, B6, magnesium and potassium. The excellent nutrients are fiber, thiamin, and iron. The reason I chose this food is because of the combination of

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fats that these packs can provide. They are a good source of snacks to snack on. Ap p le: A p p l e s a r e a l s o a g o o d s o u r c e o f f r u i t a l o n g with bananas. They are very rich in fiber and provide a g o o d a m o u n t o f c a r b o hy d r a t e s . I d e c i d e d t o u s e a p p l e s w a s b e c a u s e I n e e d a n o t h e r f r u i t t o g e t i n 2 d i ff e r e n t t y p e s o f f r u i t s a d a y. I a l s o l i k e m i x i n g a p p l e s w i t h oatmeal and Greek yogurt as well. They are a great source of food to combine with. A 182g of apple provides 96kcals, 194mg of p otassium, and 10mg of c a l c i u m . T h e g o o d m a c r o n u t r i e n t f o r a p p l e s i s f i b e r. I only used this fruit once because I found myself using more bananas rather than apples.

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Perfect Plan Analysis Chart

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Part 5: Farm To Table: #1 Super Food

The super food I decided to learn more about is black beans because I am a fan of this legume and this food is found in many excellent recipes. Black beans can date back to 7,000 years ago when they assume that the first general black bean originated in S outhern Mexico and Central America. It is known that the carbohydrates in these beans can improve stability of blood sugar levels in diabetics. There are a variety of beans that can be found in recipes, used as decoration on objects or used to select p u b l i c o ff i c i a l s a s k n o w n i n G r e e c e . T h e c h i c k p e a s , l e n t i l s and Fava beans can date back 4000 years as they were f o u n d i n E gy p t i a n t o m b s . A n o t h e r i n t e r e s t e d f a c t a b o u t beans is that on January 6 th, it is commonly known as N a t i o n a l B e a n D a y. T h i s s h o u l d a s s u r e t h a t e v e ry o n e should consume their beans. The origination I decided to look into is the Northavest Bean Growers Association. T h i s a s s o c i a t i o n i s k n o w n t o b e N o r t h A m e r i c a s l a rg e s t supplier of dry beans and ships dry beans to thousands of farmers around the globe. Northavest was created in 1976 in the states of North Dakota and Minnesota. They are l e a d i n g t h e U . S p r o d u c t i o n o f p i n t o , n a v y, d a r k r e d k i d n e y and pink beans. They also produce other classes of beans s u c h a s b l a c k , l i g h t r e d k i d n e y, s m a l l r e d , g r e a t n o r t h e r n , a n d c r a n b e r r y. T h e y e x p a n d 11 2 , 0 0 0 s q . m i l e s a n d t h e i r marketing year average for black beans is $42.00 according to the USDA. Their harvest is known as the North Harvest and they plan about 1.5 -1.8 million acres of dry beans in the spring. Whe n the economy demands, they will plant other classes of beans but they general stick to p i n t o , n a v y, d a r k r e d k i d n e y, p i n k , b l a c k , l i g h t r e d k i d n e y, small red, great northern, and cranberry beans. They plant in a rich, black soil so beans will grow perfect ly and they

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are all natural, non-GMO, and selectively bread. When harvest is complete, combines are sent to clear the fields in which they separate them in pods and place them into trucks where they are sent to modern facilities located close the the fields. These facilities then determine the grain by the amount of dirt, damage, moisture content, temperature are important factors for quality suitability. When this is set and done, they clean, sort and size the d r y b e a n s t o t h e q u a l i t i e s a n d s i z e s f o r t h e c u s t o m e r. T h e y s h i p i n 11 0 p o u n d u n i t s a n d t h e s e a r e s e n t a c r o s s t h e United States and around the world. Their production expenses have been up 8% from a year ago and have jumped 74.5% in the last 10 years. These dry beans are v e ry r i c h i n n u t r i e n t s i n w h i c h t h e y c o n t a i n s e v e r a l t y p e s o f p hy t o c h e m i c a l s , r i c h i n l i g n a n s , a n d h a v e f l a v o n o i d s which can generally reduce heart disease and cancer risk. T h e v i t a m i n s a n d m i n e r a l s d ry b e a n s c o n t a i n a r e c o p p e r, phosphorus, manganese, and magnesium. In 2005, scientist recommended adults to intake 3 cups of beans per week as a way to promote better health and also the risk of chronic disease. The recipe I chose was known as black bean pizza in which consisted of whole wheat crust, one cup black beans, 1/3 cup of salsa, 1 -4tbs. hot sauce, veggies, cooked chicken, and cups of shredded cheese. The nutrition for this pizza is about 328 calories, 12g fat, 6g saturated fa t, 0 g t r a n s - f a t , 2 0 g p r o t e i n , 3 5 g c a r b o hy d r a t e s , 4 g d i e t a r y f i b e r, 7 5 0 m g s o d i u m p e r s e r v i n g . T h e f u l l r e c i p e c a n b e found on the next page.

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Black Bean Pizza

2 whole wheat pizza crusts, homemade or store bought 1 can black beans, drained 1/3 cup salsa 2 - 4 T b s . h o t s a u c e ( i . e . F r a n k s o r Te x a s P e t e ) A n y r o a s t e d v e g g i e s . Tr y o n i o n s , r e d p e p p e r s , c o r n , m u s h r o o m s - your favorites! 3/4 cup diced or shredded cooked chicken (optional) 3 / 4 c u p s h r e d d e d c h e e s e , a n y k i n d ( M o n t e r r e y j a c k , c h e d d a r, o r mozzarella 1. Combine black beans, salsa and hot sauce (optional) into a food processor and blend until a puree. If it is too thick, add more salsa until it blends well. Add more hot sauce if it d o e s n t t a s t e s p i c y e n o u g h ! 2. Saute or roast veggies you will be topping with. 3. Spread half of bean puree on each pizza crust, like you would tomato sauce for a regular pizza. 4 . To p w i t h c h i c k e n ( o p t i o n a l ) , r o a s t e d v e g g i e s a n d c h e e s e . 5. Cook in a 400 degree oven for 12 -15 minutes. Slice and eat. I garnish mine with hot sauce too.

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Part 6: My Plate
(2782 ca lo rie d iet)

G ra in s: A c c o r d i n g t o M y P l a t e , t h e y r e c o m m e n d e d i n
consuming 10oz of grains. Those grains should come from whole foods especially whole grain. My actually intake was 9.1oz which is 91% of the actual goal. I believe My Plate is a great source to look at when wanting to get an estimate for this macronutrient. The reason I say estimate is because I believe these goals can be inaccurate and should be readjusted to your fitness goals and how active you may be. Most of my grains came from brown rice, whole wheat pasta, oatmeal, sweet potato. These numbers may vary depending on the individual. My Plate is a great place for who are a novice at tracking macronutrients and want to learn more about how they can start .

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Veg eta b les: T h e r e c o m m e n d e d i n t a k e f o r v e g e t a b l e s f o r t h i s c a l o r i e g o a l w a s 3 . 5 c u p s . I b e l i e v e t h i s i s a s u ff i c i e n t n u m b e r a n d i t i s a t a rg e t i n w h i c h m a n y s h o u l d a c c o m p l i s h . The 3.5cups of vegetables will hit the recommended of 2 c u p s o f v e g e t a b l e s a d a y. F o r W B 4 , I o n l y consumed .2cups which is 5% of the My Plate goal. I believe this number is very low and should look into consuming more vegetables. I was also not close to 2 cups of vegetables which is not acceptable. I believe vegetables are essential for the body sin ce it provides a s u ff i c i e n t a m o u n t o f m i n e r a l s a n d v i t a m i n s M o s t o f m y vegetables came from broccoli, greens beans, and spinach. F ru its: A c c o r d i n g t o M y P l a t e , c o n s u m i n g 2 . 5 c u p s o f fruit will hit the recommended goal. I only consumed .4cups of fruit which is 14% of the goal they provided. Once again, I believe this fruit is just an e s t i m a t e a n d s h o u l d b e r e a d j u s t e d f o r e v e ry i n d i v i d u a l . I b e l i e v e 2 d i ff e r e n t f r u i t s w i l l b e e n o u g h f o r t h e d a y. I believe this is because two fruits should provide enough v i t a m i n s a n d m i n e r a l s f o r t h e d a y. F r u i t s a r e e s s e n t i a l i n m a n y w a y s s i n c e i t h a s n a t u r a l o c c u r r i n g s u g a r s , f i b e r, potassium and magnesium. Da iry: T h e g o a l w a s t o i n t a k e 3 c u p s o f d a i r y a d a y. I only consumed about 55% of that which is 1.7cups. I should have consumed what was recommended. I believe these are very accurate and 3 cups of dairy should be c o n s u m e d b y e v e r y i n d i v i d u a l . D a i ry p r o d u c t s p r o v i d e a lot of nutrients for the body especially good fats and calcium. Most of my dairy came from fat free milk w hen I was eating cereal. Any dairy product also has natural occurring sugars.

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P rot ein Food s : F o r W B 1 , I e x c e e d e d t h e p r o t e i n i n t a k e so I had to decrease the protein for WB4. It recommends to intake 7oz of protein a day and I was at 91% of that goal. My actual intake is 6.4oz of protein which is a pretty good amount. I believe 7oz of protein for a male is p r e t t y l o w a n d d o b e l i e v e i t n e e d s t o b e a l i t t l e h i g h e r. I like to consume at least 1g of protein for every pound of body weight. I actually believe prot ein intake comes down to activity level or life style. Since I lift weights 6x a week, 1g of protein would be a good amount to support muscle growth. Em pty Ca lories: M y a c t u a l i n t a k e o f e m p t y c a l o r i e s w a s a rough number to see. Im actually confused on w here these empty calories came from. Although I consumed mostly whole, dense foods, I seemed to still have consumed 300kcal. This is 70% of the actual goal which is 426kcals. Im assuming it may have come from the cereal o r p e a n u t b u t t e r. A l t h o u g h I d i d n o t e x c e e d i t , I w o u l d s t i l l m a k e a d j u s t m e n t s i n d e c r e a s i n g t h a t n u m b e r.

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Part 7: Water
There are many health benefits in which water can provide f o r t h e b o dy. T h i s e s s e n t i a l f l u i d i s t h e m o s t i m p o r t a n t fluid for our body as it aids with dehydration and gives are cells cushion so they can function right. The body weight is made of 60% of water which this is used to keeps our body hydrated and also is a universal solvent. Our body loses water through breathing, sweating and e v e n d i g e s t i o n s o i t s r e a l l y i m p o r t a n t t o c o n s t a n t l y b e drinking this fluid so we continue to be hydrated. The benefits water has when drinking it with meals is it helps with the digestion of that meal. The saliva is the start of were digestion takes place so water is c onstantly there in aiding this action. When there is proper digestion, m i n e r a l s a n d v i t a m i n s c a n b e e a s i l y a c c e s s e d b y t h e b o d y. For this proper digestion to happen, water must be present since it helps the food to easily pass through the stomach and break down. When water is taken between meals, the function of it will help remove the waste that is collected after digestion. These wastes will excrete through urination, perspiration, and defecation. The water will help the liver and kidneys in excreting the se wastes. I p e r s o n a l l y f i n d w a t e r a s b e i n g a g r e a t a i d i n t ry i n g t o f l u s h w a s t e o u t o f m y b o d y. I t i s k n o w n t h a t t h e r e i s n o r e s e a r c h i n h o w w a t e r c a n h e l p w i t h c o n s t i p a t i o n . Wa t e r can play a big role in weight management and obesity because water can act ually cause an individual to be full t h r o u g h o u t t h e d a y. T h e r e w a s a c t u a l l y a r e s e a r c h b y Brenda Davy in which she suggested tha t water can be a natural appetite suppressant if you drink water before a m e a l . S h e q u o t e s We f o u n d i n e a r l i e r s t u d i e s t h a t m i d d l e aged and older people who drank two cups of water right

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before eating a meal ate between 75 and 90 fewer calories d u r i n g t h a t m e a l . I n t h i s r e c e n t s t u d y, w e f o u n d t h a t o v e r the course of 12 weeks, dieters who drank water before m e a l s , t h r e e t i m e s p e r d a y, l o s t a b o u t 5 p o u n d s m o r e t h a n dieters who did not increase their water intake." In this quote she confirms that if individuals would drink two cups of water before every meal they will consume fewer calories for that meal. In her art icle she also talks about how there are little evidence that promotes water in helping with weight loss. I believe no fluid can replace how essential water is. I thin k water has one of the best b e n e f i t s f o r t h e b o d y t h a t i t c a n o n l y pr o v i d e . F r u i t j u i c e or milk may have some nutrients and vitamins but can e a s i l y d e hy d r a t e y o u r b o d y f a s t e r t h a n i t n o r m a l d o e s . T h e s e f l u i d s d o n o t c u r e d e h y d r a t i n g b u t c a u s e s y ou t o b e c o m e t h i r s t i e r. M a ny o f t h e s e h i g h s u g a r y b e v e r a g e s a r e always high calories and decreasing these fluids will al so decrease the calories the individual will intake. For WB1, I was really deficient in my water intake and for WB4 I w a s a t t h e r e c o m m e n d e d i n t a k e f o r f l u i d s . Wa t e r w a s m y only intake in fluids throughout the 3 day diet record.

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Part 8: Fiber
Fiber is one the most important nutrients for you to p r o v i d e f o r y o u r b o d y. T h e s e a r e t y p e s o f c a r b o hy d r a t e s t h a t c a n b e d i g e s t e d b y t h e b o d y. I t i s k n o w n t h a t f i b e r may help reduce the risk of heart disease, diabetes, diverticular disease, and many other various conditions . The role that fiber has for many wellness diets is it allows the individual to become fuller than if eating food without f i b e r. T h i s f o o d c a n a l s o h e l p w i t h d i g e s t i o n b u t k e e p i n mind that fiber cannot be digested by the stomach. Fiber c a n b e f o u n d i n m a ny w h o l e f o o d s s u c h a s w h o l e w h e a t bread, oatmeal, sweet potato, brown rice, whole wheat pasta and many other macronutrient dense foods. The more fiber one may consume in their meal, the fuller they may become because of the intake. The role that fiber may play in weight management is allowing them to eat l ess and s t a y i n g f u l l f o r l o n g e r. T h e l e s s t h e i n d i v i d u a l e a t s , t h e better they are at risk in gaining weight . When it comes to o b e s i t y, i t i s a g r e a t s o u r c e o f c a r b o h y d r a t e t o c o n s i d e r. Those who are obese may not be eating the recommended a m o u n t o f f i b e r t h a t i s n e e d e d f o r t h e m . M a ny h i g h c a l o r i e foods are low in fiber which can allow the person to eat a lot more of that particular food. When getting an obese p e r s o n t o c o n s u m e f i b e r, i t m a y a i d t h e m t o w a r d s w e i g h t loss since it can consider them from ingesting more calories than needed. I would recommend an obese person to look into consuming fiber in their meals if t hey want to lose weight or eat less calories. According to a Harvard s t u d y, i t s u g g e s t e d t h a t a h i g h f i b e r d i e t r e d u c e d t h e r i s k of coronary heart disease by 40%. My opinion on juices being input into diets in reference to fiber would be that there will be no deference if juices were not input into

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diets. I believe juices are fine in moderation but many should stick to just drin king plain water instead of juices. In my opinion I believe it would be fine to include juice s i n d i e t s i f f i b e r w a s p r e s e n t . I t i s v e ry i m p o r t a n t f o r f i b e r to be present in a diet because it can really help the body with macro nutrients and vitamins. Some benefits of dietary fiber is that it can normalize the bowel movements. What this means is that it can increase the w eight and size of your stool. Another benefit is that it can lower the risk of hemorrhoids which can lower the risk of any problems in the colon. It is said that soluble fiber can slow the absorption of sugar which can result in lowering of blood sugar levels. Fiber plays a huge role in your body and can r e d u c e t h e r i s k o f m a ny c o n c e r n s . I t i s b e s t t o a d d f i b e r i n all your meals to get as much benefits as possible. My fiber intake for WB1 and WB4 were higher than recommended. My fiber intake for WB4 was56g which is 150% of the recommended intake of 38g. The foods I c o n s u m e d w e r e v e ry h i g h i n f i b e r a n d w e r e a l l w h o l e g r a i n carbohydrates.

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Part 9: My Wellness Lifestyle My

name is Gabriel Camarillo and I m a 19 year old male who is weighing in at 184lbs.I am 56 with short, dark brown hair and eyes. I work out 5-6 days a week and three of those day have about 20mins of low intensity cardio added to them. I am consumi ng about 2,868.5 calories a day in which I am in a deficient and losing about 1-1.5lbs a week. I attend Fullerton college and majoring in exercise science. I used be very overweight in till one day I decided to get into working out and living a healthier life. I am not eating healthier foods such as your whole g r a i n a n d n a t u r a l f o o d s . B e i n g a k i d w h o w a s n t y ou r n o r m a l s i z e d k i d , I w a n t e d t o b e v e ry h e a l t h a n d d i d n o t w a n t t o s u ff e r t h r o u g h a n y h e a l t h p r o b l e m s . M y l o n g t e r m goal is to gain as much muscle as I can while maintain b e l o w 1 2 % b o d y f a t . I a m v e ry i n t o l i f t i n g w e i g h t s a n d t h e bodybuilding lifestyle. When it comes to achieving goals I hate failing so I must achieve these goals. My wellness strategies in achieving the importance macronutrients such a s c a r b o hy d r a t e s , p r o t e i n , f a t s , f l u i d s a n d a c t i v i t y l e v e l . F o r c a r b o hy d r a t e s I p l a n o n g e t t i n g i n e n o u g h f i b e r f r o m whole foods. I also plan on continuing to eat whole grains, vegetables, and fruits along with my meals. I will also c o n t i n u e t o n o t i n t a k e a ny c a r b o h y d r a t e s f i l l e d w i t h s u g a r s s u c h a s c a n d y, p o p t a r t s a n d o t h e r s u g a r y f o o d s . T h e m o s t i m p o r t a n t s t r a t e gy i s g e t t i n g i n a t l e a s t t w o s e r v i n g s o f v e g e t a b l e s a n d t w o d i ff e r e n t f r u i t s a d a y. T h e l a s t s t r a t e g y for carbohydrates in including a variety of beans in my d i e t t o a d d f i b e r, v i t a m i n s a n d m i n e r a l s , a n d a l s o t o a d d volume while still being low on calories. Strategies on achieving my protein are continuing to eat lean meats, consuming at least two 6oz of fish a week, looking at meat

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l a b e l s a n d g e t t i n g i n e n o u g h p r o t e i n f o r t h e d a y. T h e l a s t s t r a t e gy f o r p r o t e i n i s k e e p i n g p r o t e i n s h i g h e r w h e n dieting. The strategies for lipids are minimizing my intake in saturated fats, cook with healthy fats such as olive oil o r m a c a d a m i a o i l , t r i m a n y v i s i b l e f a t o n p o u l t r y, m a k i n g sure fats are lower than other macronutrients, and choose low fat products over high fat. The next strategies for fluids are reach fluid goals, being hydrated during intense t r a i n i n g , l i m i t c a ff e i n a t e d d r i n k s , i n c r e a s i n g m y d a i r y intake and keeping a reusable water bottle. The last s t r a t e gy f o r m y w e l l n e s s i s a c t i v i t y. F o r t h i s s t r a t e g y I plan on continuing to lift about 5 -6 days a week, being an active individual, adding cardio, walking to near by stores, a n d c r e a t i n g a c t i v i t i e s t h a t a r e f u n . We l l n e s s i s a p r i o r i t y f o r m e i s b e c a u s e I l o v e b e i n g h e a l t hy a n d I l o v e t h e l i f e s t y l e . I l o v e k n o w i n g t h a t t h e f o o d s I p r o v i d e f o r b o dy are really nice macronutrie nts. I view my body as a temple a n d I m t h e o n l y o n e w h o c a n s c u l p t u r e t h e b o dy o f m y dreams. I am the only one who knows m y body well and what it needs or what I should provide it. Health has always been a big part of my life and being in a nutrition class this semester has helped me gain more knowledge on specific topics. I plan to use this knowledge to no t only better myself but to help oth ers who want to change th eirs My goal is to become a nutritionist and a personal trainer because I love to help others with their fitness goals. I a l s o l i k e t o m o t i v a t e t h o s e w h o t h i n k i t s i m p o s s i b l e . Changing others lives because of their health and knowing they respect your knowledge is alway s a good feeling.

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Bibliography
1 . h t t p : / / w w w. n h l b i . n i h . g o v / h e a l t h / h e a l t h topics/topics/dash/ 2 . h t t p : / / w w w. v t n e w s . v t . e d u / a r t i c l e s / 2 0 1 0 / 0 8 / 0 8 2 3 1 0 c a l s - d a v y. h t m l 3 . h t t p : / / w w w. h s p h . h a r v a r d . e d u / n u t r i t i o n s o u r c e / w h a t s h o u l d - y o u - e a t / f i b e r - f u l l - s t o ry / i n d e x . h t m l 4. Nutrition: Concepts & Controversies (2012) 12th e d i t i o n . S i z e r a n d W h i t n e y. Wa d s w o r t h , C e n g a g e Learning

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