TABLE OF CONTENTS

PART I: PERFECT PLAN ANALYSIS 2-6

QUALITY LEVEL CHARTS ..7

PERFECT PLAN ANALYSIS TABLE..... 8

A PERFECT DAY.... 9

PERFECT PLAN ANALYSIS: WB1 VS WB4 Deficiencies/Excess Discussion: ...10-12 PART II: SUPER FOOD....13 PART III: FARM TO THE TABLE...14-15 PART IV: MY PLATE.18-19 PART VI: FIBER..20 PART VII: MY WELLNESS LIFE.21

RESOURCES.....22

PART I: PERFECT PLAN ANALYSIS 1. DEFICIENCIES Water o Main Function: Water is the most vital element needed for supporting life and is crucial to our survival. In the human body; water regulates temperature, moistens tissues such as the mouth, eyes, and nose, lubricates joints, can protect body organs and tissues, helps flush out waste products, dissolves minerals and other nutrients, and transports nutrients and oxygen to cells. o Result of Chronic Deficiencies: The first sign of water deficiency is thirst, and can progress to dehydration; defined as the loss of fluid amounting to at least 1-2% of body weight. Failure to replace this fluid will lead to dry mouth, cold hands and feet, weak and rapid pulse, irregular breathing, confusion, exhaustion, and coma. If Loss of fluid reaches 10% of body weight, condition becomes fatal. o 3 Food Sources: Watermelon, Iceberg Lettuce, Plain low-fat Yogurt Fiber o Main Function: Dietary fiber is the indigestible components of food in plants and mainly helps regulate digestion. Dietary fiber is classified in two categories; soluble and insoluble. Soluble fiber absorbs water and slows down digestion to block the absorption of starch and sugar. Insoluble fiber cannot be absorbed but can soften stool and prevent constipation as it passes through the digestive tract. o Result of Chronic Deficiencies: Deficiency of Fiber can cause constipation, heart disease, and Diverticulitis which is a disorder where the colon and intestines can develop pockets that become swollen and painful due to build up of waste within pockets. o 3 Food Sources: Lentils, Black Beans, Fruits Omega-3/ Omega-6 o Main Function: Both Omega-6 and Omega-3 are essential fatty acids because it can only be obtained from diet. Both essential fatty acids are crucial to proper brain function, and are needed for normal growth and development. Omega-3 stimulates hair and skin growth, and is beneficial to the immune system because it can reduce cholesterol and inflammation; it is also critical for the growth and development of infants.Omega-6 is the primary fat transported by cholesterol; although it can reduce many symptoms of disease such as diabetes, arthritis, and high blood pressure, it can also cause these same symptoms if not regulated. o Result of Chronic Deficiencies: Deficiency of both essential fatty acids can result in dry skin, hair loss, and impair wound healing and
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development; deficiencies can also cause abnormal heart rhythm, and poor memory. o 3 Food Sources: Chicken, Safflower Oil, Sardines Thiamin o Main Function: Thiamin, like most B vitamins, is essential for producing energy in the body because it enables oxygen-based processing of sugar. Thiamin also plays a key role in supporting the nervous system; thiamin encourages the development of Myelin Sheaths that surround the nerves, and Acetylcholine which is a neurotransmitter. o Result of Chronic Deficiencies: In developed countries, severe thiamin deficiency is the result of alcoholism paired with a poor diet. The deficiency of Thiamin results in Beriberi which leads to loss of appetite, confusion, muscle weakness, poor coordination, paralysis, and heart failure. o 3 Food Sources: Tuna, Sunflower Seeds, Black Beans Niacin o Main Function: Niacin, like most B vitamins, is essential for producing energy in the body. Niacin is also needed for proper digestion, and proper functioning of the nervous system; Niacin also helps keep the skin, hair, eyes, and liver healthy. o Result of Chronic Deficiencies: Prolonged deficiency of niacin can lead to Pellagra which is a vitamin deficiency disease. Pellagra is characterized by whats known as The Four Ds (Diarrhea, Dermatitis, Dementia, and Death). o 3 Food Sources: Eggs, Nuts, Enriched Cereals Vitamin B6 o Main Function: Vitamin B6 primarily serves as a coenzyme for many reactions within the body. It is essential for protein metabolism, the synthesis of neurotransmitters and like most B vitamins, is essential for producing energy in the body; B6 helps releases glucose from glycogen. o Result of Chronic Deficiencies: Symptoms include weak immune system, depression, confusion, convulsions, skin disorders such as eczema, and Microcytic Hypochromic Anemia. o 3 Food Sources: Tuna, Salmon, Potatoes Folate o Main Function: Folate helps the body form red blood cells and white blood cells; and works with B12 to form DNA and RNA within every cell in the body. o Result of Chronic Deficiencies: Lack of folic acid leads to Megaloblastic Anemia, lack of sufficient DNA for cell division,
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disruption of cell division along the gastrointestinal tract that can result in diarrhea, and impaired synthesis of white blood cells and platelets o 3 Food Sources: Pinto Beans, Lentils, Spinach Vitamin D o Main Function: The most important function of Vitamin D is to regulate calcium and phosphorus levels in the body. Vitamin D also contributes to improving the immune system; when regulated properly, Vitamin D can prevent development of dementia and colon cancer. o Result of Chronic Deficiencies: Lack of Vitamin D in children can lead to Rickets which is characterized by bone pain, impaired growth, and skeletal and dental deformities. Lack of Vitamin D in adults leads to Osteomalacia, which is characterized by weak muscles and bone; osteomalacia is also linked to osteoporosis. o 3 Food Sources: Cod Liver Oil, Fortified Milk, Eggs Vitamin A o Main Function: Vitamin A is essential to healthy eyesight, healthy skin, proper bone growth, and helps the immune system fight disease. o Result of Chronic Deficiencies: Deficiency of Vitamin A in children can lead Xerophthalmia which is characterized by abnormal dryness of the eyes and scarring of the cornea; prolonged deficiency will eventually lead to blindness. Even a mild deficiency of Vitamin A can impair the immune system, and proper growth and development. o 3 Food Sources: Sweet Potatoes, Carrots, Spinach Calcium o Main Function: Calcium is the most abundant mineral in the body; 99% of calcium is stored in the bones, the remaining 1% is in the blood and soft tissues. Calcium is essential to bone growth, blood clotting, muscle contraction, protein regulation, and the transmission of signals in the nervous system. o Result of Chronic Deficiencies: Prolonged Calcium deficiency leads to Osteoporosis, where the body will pull calcium away from the bone. Leading to the loss of bone density and mass, in which case bones become extremely weak and fragile. o 3 Food Sources: Cheese, Kale, Oranges Magnesium o Main Function: Magnesium is one of the major minerals of the body and is needed in amounts of 100mg per day. Magnesium is needed in many reactions within the body; it helps the body maintain normal muscle and nerve function, maintains bone strength, and regulates heart rhythm, blood sugar, and blood pressure.
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o Result of Chronic Deficiencies: Deficiency of Magnesium may cause loss of appetite, nausea, vomiting and weakness; and can lead to more severe conditions such as muscle contractions, seizures, coronary spasms and ultimately Hypocalcemia, low levels of calcium. o 3 Food Sources: Wheat Bran, Almonds, Soybeans Potassium o Main Function: Potassium is essential for proper nerve and muscle function and contributes to the production of energy within the body; and just like Magnesium, regulates heart rhythm. o Result of Chronic Deficiencies: Deficiency in Potassium results in fatigue, loss of appetite, and confusion. If deficiency becomes more severe it can result in Hypokalemia, the low levels of potassium in the body. Hypokalemia can cause abnormal heart rhythms, muscle damage, and paralysis. o 3 Food Sources: Yogurt, Salmon, Avocados Zinc o Main Function: Zinc assists in many reactions within the body and is required for proper functioning of cell membranes. Zinc also helps fertility in both men and women, is required for DNA synthesis, cell division, and supports the bodys nervous and immune system, especially in wound healing. o Result of Chronic Deficiencies: Deficiency of Zinc can impair growth and development, delay sexual maturation, the immune system, cause skin lesions, diarrhea, and night blindness. o 3 Food Sources: Beef, Fortified Cereal, Sesame Seeds 2. EXCESS Vitamin C o Main Function: Vitamin C doubles as an antioxidant that promotes a strong immune system and is required for the synthesis of neurotransmitters and the formation of collagen which holds cells together. Vitamin C can also increase iron absorption and promote teeth and gum health. o Result of chronic deficiencies: Lack of Vitamin C can impair the immune system and can ultimately lead to Scurvy. Scurvy can cause irregular breathing, bone pain, and gum disease. o 3 food sources: Papaya, Strawberries, Broccoli Iron o Main Function: The main function of Iron is to form hemoglobin, which carries oxygen in the blood and is transported from the lungs throughout the body.
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o Result of chronic deficiencies: Deficiency of Iron is the most common deficiency worldwide. Deficiency in children can affect learning ability, growth and development, and behavior. Iron deficiency in adults can cause fatigue, pale skin, irregular breathing; severe conditions can lead to ulcers and hemorrhoids. o 3 food sources: Beef, Enriched Bread, Fortified Oatmeal Sodium o Main Function: Sodium is a major mineral that regulates fluid balance and blood pressure in the body. o Result of chronic deficiencies: Deficiency of sodium can lead to Hyponatremia, low blood sodium, characterized by nausea, dizziness, muscle cramps, and ultimately shock and coma. o 3 food sources: Fish, Eggs, Olives

QUALITY LEVEL CHARTS

PERFECT PLAN ANALYSIS: WB1 VS. WB4 Deficiencies/Excess Discussion: DISCUSSION: Omega-6 Fatty Acids: Deficient: During the course of WB1 Diet Analysis I noticed that I failed to reach my DRI goal of Omega-6 Fatty Acids. To help counteract this deficiency I increased my consumption of fish. Instead of a grilled chicken for dinner I replaced it with a grilled Atlantic Wild Salmon. Zinc: Deficient: Originally, my diet throughout WB1 showed that I was consuming low levels of Zinc and was virtually nonexistent in my diet. I knew that in order for me to achieve the proper level of Zinc I would have to increase foods rich in this mineral. I am fortunate that based on my body type the DRI goal is only 11mg. In WB4 in increased my intake for cashews and added black beans. As a result I was able to attain the DRI goal at 13.25mg. Sodium: Excess: According to my 3-Day Diet Analysis, my sodium intake was exceeding the limit of my DRI goal. It showed that my DRI goal for this mineral is 1,500mg. At the time I my intake level for sodium reached 2,099.67 mg. I reviewed my results and pinpointed the foods that were high in sodium and replaced them with foods that would help achieve my other DRI goals. I replaced my Subway Tuna Sandwich with boiled Sweet Potatoes. As a result in WB4 I was able to stabilize this mineral at 1,487.19 mg, just below my Sodium DRI goal. Deficiencies I overcame: 1. Omega-6 WB1: 31 VS WB4: 95 2. Zinc WB1: 51 VS WB4: 120 Sodium recommendations for D.A.S.H: The D.A.S.H eating plan is based on individuals with a 2,000 calorie intake diet. According to the National High Blood Pressure Education Program, 2,300 mg is the highest level considered adequate. At a 1,500 milligram level an individual can lower blood pressure. Also it is the amount recommended by the Institute of Medicine as a sufficient intake level and one people should strive to reach. The lower your salt intake is, the lower your blood pressure. WB1: Foods High in Sodium: 140 Foods High in Sodium WB1 Oct. 15: 1. Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces (159.25 mg) 2. Salad, Caesar, with Dressing (254.88 mg) 3. Spaghetti, with Meat Sauce (907.68 mg) Total: 1,384.15
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Oct 16: 1. Eggs, Fried (285.66 mg) 2. Bread, Wheat, Toasted (562.12 mg) 3. Salad, Caesar, with Dressing (254.88 mg) 4. Subway Sandwich, Turkey Breast, Wheat 6 Inch (1840 mg) Total: 3,191.43 Oct 17: 1. Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces (159.25 mg) 2. Oatmeal, Cooked with Milk (332.28 mg) 3. Salad, Caesar, with Dressing (254.88 mg) 4. Subway Sandwich, Tuna, Wheat 6 Inch (930 mg) Total: 1,723.42 WB4: Foods High in Sodium: 99 Foods High in Sodium WB4 Oct. 15: 1. Oatmeal, Cooked with Milk (498.42 mg) 2. Salad, Caesar, with Dressing (254.88 mg) 3. Cottage Cheese, Low Fat 1% (458.78 mg) 4. Yogurt, Fruit, Low Fat (11 grams protein per 8 ounces (159.25 mg) Total: 1,685.72 Oct 16: 1. Oatmeal, Cooked with Milk (332.28 mg) 2. Salad, Caesar, with Dressing (254.88 mg) 3. Rice, White, with Pasta, Cooked (1,147.36) Total: 1,885.66 Oct 17: 1. Oatmeal, Cooked with Milk (332.28 mg) 2. Salad, Caesar, with Dressing (254.88 mg) 3. Potatoes, Sweet, Boiled, Mashed (177.12 mg) Total: 890.2 What are the other 3 minerals and the recommended levels? Daily Nutrient Goals Used in the DASH Studies (for a 2,100 Calorie Eating Plan) Calcium 1,250 mg Potassium 4,700 mg Magnesium 500 mg From WB4, what are your top 3 food sources for these three minerals? Calcium Oct. 15: Oatmeal, Cooked with Milk (389.61 mg)
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Oct. 16: Oatmeal, Cooked with Milk (259.74 mg) Oct. 17: Oatmeal, Cooked with Milk (259.74 mg)

Potassium Oct. 15: Tomatoes, Red (583.02 mg) Oct. 16: Salmon, Atlantic, Wild, Cooked, Dry Heat (890.18 mg) Oct. 17: Potatoes, Sweet, Boiled, Mashed (1,508.8 mg) Magnesium Oct. 15: Salmon, Atlantic, Wild, Cooked, Dry Heat (127.59 mg) Oct. 16: Rice, Brown, Long Grain, Cooked (125.77 mg) Oct. 17: Potatoes, Sweet, Boiled, Mashed (118.08 mg) What is the aim of D.A.S.H. eating plan and who authored this plan The DASH eating plan provides heart healthy guidelines to set boundaries on saturated fat and cholesterol. The objective lies on increasing the intake of foods rich in nutrients that generally lower blood pressure. These minerals are potassium, calcium, and magnesium, protein, and fiber. It involves nutrient-rich foods so that it meets other nutrient requirements as suggested by the Institute of Medicine. The DASH studies are sponsored by the NHLBI and performed at four medical centers. There was also a central coordinating center at Kaiser Permanente Center for Health Research in Portland, OR. The following four medical centers that contributed in this study are: Brigham and Women's Hospital, Boston, MA; Duke Hypertension Center and the Sarah W. Stedman Nutrition and Metabolism Center, Durham, NC; Johns Hopkins Medical Institutions, Baltimore, MD; and Pennington Biomedical Research Center, Baton Rouge, LA.

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PART II: SUPER FOOD

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PART III: FARM TO THE TABLE Chose one super food: Corn

Farm fresh corn is a seasonal super food. Crisp white and yellow kernels are delicious whether on the cob or covered with parmesan cheese and chile lavors like butter, or simple sea salt and black pepper. Any way you cook corn you'll be getting some major nutritional benefits. Corn is a great source of Thiamin, Fiber, and Folate. It has a good amount of protein, potassium, phosphorus, magnesium and Vitamin C. Fresh corn is sweet and hydrating. Identify a Growers Association: California Corn Growers, Inc. According to the California Department of Food and Agriculture the only association located in California is the California Corn Growers, Inc. located in Chowchilla, CA (North of Fresno). I had a chance to conduct an interview with Mr. Paul Link General manager of the California Corn Growers, Inc. This association was established in 1959 and corn that is produced is White Corn. The California Corn Growers are affiliated with 30 corn growers, all located in CA. The growers range up and down California from as far north as Sacramento and as far south as Tulare. The main companies they distribute their product is in the Tortilla and Chips Industry Growing season There is 24K tons of Corn that yield during harvest period (August, September and October) A second planting usually occurs in the summer. Seeds are planted about 2 inches deep into moist, flat ground or into preformed seedbeds until germination occurs. Farmers concerns I asked Mr. Paul Links what was the message he wanted me to deliver to my colleagues. He said soon well be facing steeper prices for fruits, vegetables and nuts thanks to a three-inchlong fish, called the Delta smelt, and the Endangered Species Act (ESA). Apparently a lawsuit brought by the Natural Resources Defense Council and other environmental groups, the Bush administration, in December 2008, agreed to divert more than 150 billion gallons of water this year from the fertile Central Valley to the San Joaquin Delta in an effort to protect the endangered Delta smelt. With the federal government withholding water from farmers, it didnt take long for economic devastation to grip the Central Valley. What is the most interesting information you have found from your research and/or the growers association? The use of the latest technologies both in equipment and seed ensures that the United States will continue to be the largest corn producer and exporter in the world. During the 2010 marketing year, the United States exported 1.8 billion bushels of corn worldwide. In addition, the United
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States exported 281 million of distillers grains. Farm exports in fiscal year 2011 reached a record high of $137.4 billion, exceeding the previous high by $22.5 billion. This supported 1.15 million American jobs. Todays top markets worldwide for U.S. corn are Japan, Mexico, South Korea, Egypt and Taiwan. From your local grocers, provide the availability and pricing MY RECIPE: Southwestern Corn & Black Bean Salad Ingredients 3 large ears of corn, husked 1/3 cup pine nuts 1/4 cup lime juice 2 tablespoons extra-virgin olive oil 1/4 cup chopped fresh cilantro 1/2 teaspoon salt Freshly ground pepper, to taste 2 15-ounce cans black beans, rinsed 2 cups shredded red cabbage, (see Tip) 1 large tomato, diced 1/2 cup minced red onion Preparation 1. Bring 1 inch of water to a boil in a Dutch oven. Add corn, cover and cook until just tender, about 3 minutes. When cool enough to handle, cut the kernels from the cobs using a sharp knife. 2. Meanwhile, place pine nuts in a small dry skillet over medium-low heat and cook, stirring, until fragrant and lightly browned, 2 to 4 minutes. 3. Whisk lime juice, oil, cilantro, salt and pepper in a large bowl. Add the corn, pine nuts, beans, cabbage, tomato and onion; toss to coat. Refrigerate until ready to serve. Make Ahead Tip: Cover and refrigerate for up to 1 day. Tip: Convenient pre-shredded cabbage can be purchased, in bags, in the produce section of most supermarkets. Nutrition Per serving: 410 calories; 16 g fat ( 2 g sat , 8 g mono ); 0 mg cholesterol; 57 g carbohydrates; 0 g added sugars; 16 g protein; 13 g fiber; 477 mg sodium; 537 mg potassium. Nutrition Bonus: Vitamin C (80% daily value), Iron (25% dv), Vitamin A (20% dv), Potassium (15% dv). Carbohydrate Servings: 3 Exchanges: 3 starches, 1 vegetable, 2 very lean meats, 2 fats http://www.eatingwell.com/recipes/southwestern_corn_black_bean_salad.html
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PART IV: MY PLATE GRAINS After reviewing both the My Plate Analysis and my DRI (Intake vs. Goal) I found that the Grains do not complement one another quite fair. I noticed that the Intake vs. Goal data under Dietary Fiber the DRI goal is 38g vs. 8 oz. eq. (224g) on My Plate. Although the information on the My Plate Analysis states that I am 45.2% away from the required goal, I am more inclined to refer to the Intake vs. Goal analysis, which shows a target of 38g. Personally I enjoy the Intake vs. Goal model vs. the My Plate Analysis. It is my opinion that the Intake vs. Goal model is more detailed. Goal: 8.0 oz. eq. Actual: 3.6 oz. eq. %Goal 45.2% VEGETABLES In regards to the vegetable intake, again, I fell short of the expected goal for the My Plate Analysis. Vegetables are an essential part to achieving a healthy lifestyle. Vegetables are rich in fiber, vitamins, minerals, and low in calories that is why vegetable are good for you long with helping maintain a healthy weight. Vegetables are a low to moderate source of fat and green vegetables are lower in simple sugars which are also a plus for your blood sugar Goal: 3.0 cup eq. Actual: 1.5 cup eq. %Goal 49.1% FRUITS The fruit analysis of my diet showed that I exceeded the allotted goal of 2.0 cup eq. and was able to reach 4 cup. eq. Fruits are loaded with vitamins, minerals and other nutrients, which are essential for our body and they also strengthen our immunity towards diseases. Fruits like oranges, blueberries, strawberries are rich in bioflavonoid which keeps cancer, heart attack and other coronary diseases away. Vitamin C in these fruits keeps our blood pressure in check. Goal: 2.0 cup eq. Actual: 4 cup eq. %Goal: 199.9% DAIRY Although I made it a point to incorporate dairy into my diet to attain the goal set before me, I still fell short of the expected target. The My Plate Analysis shows that I achieved a little more than half of the expected objective. In order for me to increase my intake for dairy I will try and incorporate string cheese as a snack or feta cheese in my salads. Although it may not seem like a lot to add, every little bit counts. Goal: 3.0 cup eq. Actual: 1.7 cup eq. %Goal: 58.1% PROTEIN FOODS Not only was I able to achieve the goal for the amount of protein but exceeded expectations. A goal was set at 6.5 oz. I responded with a whopping 12.7 oz, nearly doubling the objective. This is important to me because I would like to start exercising on a regular basis without
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using any supplements to increase their protein intake. Considering that many try to achieve this feat by introducing supplements into their diet, I would like to take the more conventional route and keep it as natural as possible. If protein is needed, I will consume more poultry vs. receiving it in a powder form like creatine. Goal: 6.5 oz. eq. Actual: 12.7 oz. eq. %Goal: 194.7% EMPTY CALORIES The goal for empty calories was nearly achieved. The goal set was 362 and was able to acquire 381.3. I do not see a need to improve in this area as I am less than 6% over the recommended amount. Goal: 362.0 Actual: 381.3 %Goal: 105.3% PART V: WATER Water is the most vital element needed for supporting life and is crucial to our survival. In the human body; water regulates temperature, helps flush out waste products, and transports nutrients and oxygen to cells. Water might be everywhere, but one must never take it for granted. Water makes up more than two thirds of human body weight, and without water, we would die in a few days. Water is a natural appetite suppressant. Insufficient fluid can lead to over eating. You brain does not differentiate between hunger and thirst. By drinking lots of water it will take up room in your stomach, making you feel full. This means you will eat less and feel less hungry. This will also help ensure that the body receives the proper amount of water to stay hydrated throughout the day. Figuring out whether your weight gain is fat or water can help you decide if you should cut down on calories, or focus on managing the amount of water your body is holding. Because it is filling and calorie free, water is part of the solutions when it comes to weight loss and maintenance. An overweight person needs more water than a thin one. Larger people have larger metabolic loads. Since we know that water is the key to fat metabolism, it follows that the overweight person needs more water. Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also keep you from getting constipated by softening your stools and helping move the food you've eaten through your intestinal tract. I noticed that both my WB1 versus my WB4 I had insufficient amounts of water. In the future I plan to carry a bottle of water with me to help encourage proper hydration and adequate amount of water in my body. According to a Harvard School of Public Health article two out of three adults and one out of three children in the United States are overweight or obese, and the nation spends an estimated $190 billion a year treating obesity-related health conditions. Rising consumption of sugary drinks has been a major contributor to the obesity epidemic. A typical 20-ounce soda contains 15 to 18 teaspoons of sugar and upwards of 240 calories. A 64-ounce fountain cola drink could have up to 700 calories. A half-cup of fruit juice contains between 45 and 80 calories. Sodas, sugary drinks, juices and shakes all contain calories. By drinking them, you would be adding considerable number of calories. Considering this information I would be
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against including juices in a meal plan instead of water. Water holds too many nutritional advantages to exclude from a meal plan. PART VI: FIBER Dietary fiber is the indigestible components of food in plants and mainly helps regulate digestion; it may also promote satiety and prevent constipation. Fiber is known to be beneficial to health and can help prevent diverticulitis, heart disease, and even colon cancer. It is essential in the diet and can be found in a variety of foods such as fruits, vegetables and whole grains; According to the 2005 Dietary Guidelines for Americans, it is recommended that we consume 14 grams of fiber per 1000 calories. Dietary fiber is classified in two categories; soluble and insoluble. Soluble fiber absorbs water and forms into a gel-like substance. As a result, it slows down digestion to block the absorption of starch and sugar. Soluble fiber can be very beneficial to health because it regulates blood glucose levels, which could be vital for diabetics. Soluble fiber also reduces cholesterol and saturated fats; in turn reducing the risk of heart disease. On the other hand, insoluble fiber cannot be absorbed but can soften stool and prevent constipation as it passes through the digestive tract; therefore helpful in the treatment of hemorrhoids and diverticulitis. It also promotes the movement of foods through the digestive tract and bulks stool, regulating bowel movement. Diverticulitis is a disorder where the colon and intestines can develop pockets that become inflamed or infected, due to build up of waste within pockets; causing pain and discomfort. If these pockets are ruptured they literally poison the body and need immediate medical attention. Although it is not certain, it is suggested that a low-fiber is a contributing factor to these pockets and is very common in the American Diet. Many Americans partake in consuming fast foods rather than eating healthier home cooked meals. As a result of eating processed foods, obesity is now an epidemic. According to the Center of Disease Control and Prevention, more than one third of American adults are obese. Dietary fiber can help with weight management and help reduce the energy intake, promoting satiety. By eating less energy dense foods paired with fiber, the body feels full for a longer period of time. And by doing so, you consume less calories resulting in effective weight management. A high-fiber diet can also promote other benefits such as normal bowel movements because soluble fiber ferments and increases the good bacteria in your colon. But high-fiber diets start off with gradual increases rather than dramatic changes to the diet. Switching too dramatically can cause abdominal pains, bloating, gas, and diarrhea.

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PART VII: MY WELLNESS LIFE During the wellness book project this past semester I have learned many things about myself. Currently, I know that Im not in the best of health. In the past few years I have not kept a constant workout regime nor have I strived to eat healthy. My lifestyle choices have prevented me from eating more home cooked meals and have pushed me towards a diet consisting of fast food. I know that it is bad for me and I try to find ways to rationalize my diet by squeezing in what little amount of whole grains, fresh vegetables and actual fruit when I can. Now that Ive learned how this affects my body I am determined to change my lifestyle. I feel that by doing the wellness book project I have a better understanding of how my diet affects my health. The 3 day intake journal allowed me to record what I ate and evaluate how much of my needs I was actually getting. My results were less than impressive. I want to change this by making smarter decisions in what I eat and really dedicate time to manage my weight. I am a 30 year old, Filipino, male with the height of 54 and the weight of 176 lbs. My ideal body weight would be 165 lbs and my goal is to drop 11 lbs. I have a BMI of 29.2 which indicates that I am overweight for my age. I know now that fast foods are just processed fats coated with heavy amounts of sodium and are very unhealthy for me. I plan to eliminate fast foods from my diet along with other high sodium foods and drinks such as soda. I also plan on running and swimming 4 miles three times to help get rid of unwanted fat so that I may have a toner body. I want to dedicate at least 3 hours a week to exercise and make dietary changes like switching to leaner meats and cutting back on red meat. I want focus on increasing my intake of chicken and fish and move onto incorporating fresh fruits and vegetables wherever I can. My blood pressure is 129/ 87 (High Normal) and my resting heart rate is 72 bpm which is average for men my age. My family history puts me at risk for: High blood pressure, Heart Disease and Diabetes. My personal male and ethnic health risk factors are: Heart Disease, Cancer, Stroke, Respiratory Disease, Diabetes, Kidney Disease, and Alzheimers disease Taking time to interview family members helped me understand the risks I have and how vulnerable I am to certain diseases. But that does not mean I cant take measures to prevent what runs in my family. Ultimately I would like to set the example and possibly inspire the rest of my family to embrace a healthier lifestyle. Doing this as a family will give me a piece of mind that we are doing everything we can to make sure we are enjoying each others company 20 years down the road. In conclusion, I would like to personally thank you Professor Crocker for making this class a joy to attend. You have stimulated me educationally and have opened my eyes to a bigger picture. Especially during the long hours in the evening you found a way to keep us enlightened and engaged. Cheers.

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RESOURCES
http://www.everydayhealth.com/water-health/water-body-health.aspx http://www.webmd.com http://www.cdc.gov http://www.ncga.com/ http://www.cdfa.ca.gov/ http://wholegrainscouncil.org/ http://www.stumblerz.com www.ca.gov

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