My Own Personal Nutrition Plan: The Past and Present - Part VI Ashford University Assignment

For this blog post I will be sharing my some of my past eating habits, my weaknesses, what has changed for me and what still needs to change. 

Knowing what and how to eat is not the same as acting up and choosing right.  I believe that everyone has food sensitivities (which will be discussed on a later post), and that has led me to going gluten and wheat free.  Over the past year I have also tried to increase my fruits and vegetables while decreasing my sugar intake.  However, I did this mostly for weight loss and not necessarily for health issues, which gave me the excuse to cheat and eat more processed foods and whatever I wanted like ice cream, as long as it was in moderation.  I am not one who believes that all trans-fat, like coconut is bad for you nor do I believe that corn, soybean, or vegetable oil is good for you.  I believe and have always believed in eating whole/real organic foods.  However, that does not mean that I only ate them as I stated above; I cheated often.  I also Well that changed right around Christmas time when I had a thermography done and discovered that I was a TH 5, which meant that either I had breast cancer or I was at an extremely high risk for developing it over the next few years.  This was a huge wake up call for me and I knew I needed to change my eating habits if I was to reduce my estrogen levels and drastically reduce my risk for developing breast cancer.  So here I am a month later with new eating habits, hormone testing coming up, new changes still to make, and battles to face.

I have always believed that one can prevent chronic illnesses and disease through a combination of diet, nutrition, exercise, and essential oils; basically an alternative approach.  However, knowing and acting upon are two different things and up until my recent diagnosis there was not a lot of acting going on.  That being said, I am now on a journey of Holistic Health and Wellness, which involves healing and preventative care through alternative methods.  Please don’t get me wrong, conventional medicine has its place, but when it comes to preventative health you will find it in Alternative Medicine verses Conventional Medicine unless of course you are one who has found a place where integrative/function medicine has taken place and then you will easily find the best of both worlds. 

Okay, so getting back on topic J I must admit that change does not come easily and most of us (I have) will slip and fall at some point, but we only become failures when we do not get back up.  While I am still new to this plan I have chosen to follow an eating plan very close to the Paleolithic diet.  The Paleo diet is an alkaline anti-inflammatory diet that has been proven to reduce cholesterol levels, blood glucose levels, type 2 diabetes, obesity, and cardiovascular disease (Ruiz-Canela, Bes-Rastrollo, et al., 2016, abstract).  Some of the differences between the Paleo diet and the one I am following is I cannot have pork, shellfish, or peanuts and I can consume Kefir and other organic raw dairy as well as brown rice, beans, sweet potatoes, and quinoa in moderation.  This diet is known as the Healing Foods Diet and here is the link to the Healing Foods shopping list  I tend to follow a lot of Dr. Josh Axe's recommendation and they often tend to fall in line with science, the Bible, and my female doctor who also is a naturopathic.  I find a lot of recipes on Palo websites like Paleo Grubs and one of my favorite recipes right now is Slow Cooker Chicken Enchilada Stew and Paleo Almond Butter Cups

I do not consume any sugar or sugar containing products but rather I use organic coconut sugar, organic grade B maple, raw organic honey, or liquid Stevia. I eat gluten and wheat free and spend a lot of time in the kitchen cooking and baking.  I follow the dirty dozen and clean 15 in order to determine which fruits and vegetables to buy organic.  I use refined and unrefined coconut oil in most of my baking, and then I also use avocado, and olive oils.   I also take a few high quality supplements (not supplements are created equal).  The ones I take are liquid iodine from Biotics Research, Carlson’s Vitamin D3, Dr.Danielle’s turmeric curcumin, and Juice Plus +.  I am also a member and wellness coach of The Healthstyle Emporium at HealthyPeach.  The areas of nutrition that I struggle in, is my intake of vegetable as organic ones are very expensive and hard to get in my small town.  However, I am planning on overcoming this barrier as I will be purchasing a garden tower from Juice Plus+ here very soon and then I can grow my own organic vegetables all year round.  I find that I need to expand my horizon and find salad dressings I like and can eat along with new recipes, especially healthy snacks and dessert.  I also tend to not eat as much fish as I should while consuming too much red meat.  That being said, I do try to buy organic grass-fed beef although being a one income household of six can make that difficult at times. The other area I really struggle in is exercise due to the fact that I was in a car accident last February and injured my neck, shoulders, and back.  It is true what they say about taking longer to heal the older you are.  Although, that is still an excuse and so I am going to be starting up a yoga challenge this week in order to get some good stretches in and build up to some small level workouts.  Once the weather is nicer I plan on getting out and walking.  I did get out and ice skate last weekend though and this coming Friday I will be going sledding with two of my kiddos and church family. 

                                                       References

Ruiz-Canela, M., Bes-Rastrollo, M., & Martínez-González, M. A. (2016). The role of dietary inflammatory index in cardiovascular disease and metabolic syndrome and mortality. International Journal Of Molecular Sciences, 17(8), 1-16. doi:10.3390/ijms17081265

Nutritional Requirements Across The Lifespan -Part V Ashford University Assignment

We all need nutrients throughout our lifespan although the types and amounts change depending upon ones age and/or special needs.  For example, someone with diabetes needs to control ones carbohydrates another example is more on a personal note.  My oldest son has Down Syndrome, hirschsprungs disease, celiac, and food sensitivities due to a leaky gut.  For him he has a lot of digestive and bowel issues as well as a weakened immune system therefore his nutrient needs are different than the average person such as a larger amount of fiber and no dairy. 

Retrieved from google images

Now that we have discussed the fact that there are specific circumstances where individuals need different nutrients based upon ones special needs, lets now discuss the need of nutrients in the typical person throughout all of ones life span.  For a woman who is pregnant she needs to receive not only the proper nutrients and calories for herself but also for the growing life inside.  The digestive tract, respiratory system, and kidneys of the mother along with the placenta provides the growing baby with all the nutrients, hormones, and antibodies that it needs to grow and develop (Sizer, & Whitney, 2017, p. 518).  During each trimester the baby needs to receive adequate nutrition from the mother if he/she is going to grow and develop both mentally and physically during this time (Ramanaz Shahid, & Alam, 2012).  For example, if the mother is not receiving the proper amount of nutrients during the first trimester when the heart, brain, spine, and lungs are developing then the developing baby may not grow and develop properly, leading to mental and/or physical disabilities.  A pregnant mother needs to increase her supply of several nutrients including calcium and protein however, for this post we will only discuss a few needed nutrients.  During pregnancy the mom-to-be needs to increase ones iron supply due to the rapid development of the baby’s blood supply and the growing mother, often times this is done through supplementation and should be taken with some type of vitamin C in order to help with absorption (The Pregnancy Diet: Iron-Rich Foods, n.d.).  Folic acid is needed both before and after conception in order to protect the baby from neural tube defects and to increase the absorption of vitamin B12 while fatty acid is also needed in the brain growth, development, visual, cognitive, growth, body mass, and in the building of the baby’s immune function (Prenatal nutrition is the vital first step in an infant’s nutritional journey through life, 2011).  Like pregnancy a mothers who nurses her infant needs to make sure she still receives the necessary nutrients needed for herself and that of her infant.  For the first full year of ones life he/she can receive all the nutrients he/she needs through his/her mother so long as the mother is taking in the proper nutrients such as vitamin A, D, and calcium.

During the early childhood to middle childhood years the calorie needs change especially during the times of major growth spurts.  Children tend to burn a lot of energy therefore the need to increase energy containing foods is important.  These types of foods can be found in fruits, vegetables, beans, and nuts.  Furthermore, like all individuals these growing children also need an adequate amount of protein, fiber, carbohydrates, fats, vitamins, and minerals.  However, unlike adults children need to consume more calories and amounts in protein, fiber, carbohydrates, and fats than adults.  For example, the DRI (Dietary Reference Intake) recommends 26 grams of fiber for girls and 31 grams for boys ages nine to 13 (Sizer, & Whitney, 2017a, Table 14-2). 

During the “adolescent growth spurt big growth and hormonal changes are happening which affect every organ of the body including the brain” because of this the nutrients and calorie needs of individuals very and everyone is different (Sizer, & Whitney, 2017b, p. 574).  That being said, both adolescent boys and girls may need to increase ones intake of iron, calcium and vitamin D due to the hormonal and growth changes. 

The need for vitamins, minerals, proteins, fats, and carbohydrates does not lessen in adulthood and the elderly but rather depend upon ones activity, hormone levels, and health needs.  One may need to address ones intake of these micro and macronutrients.  For example, some women facing hormonal changes (such as high estrogen levels) may need to increase ones iron and vitamin D3 consumption while decreasing the intake of estrogenic foods.  Good nutrition is key to preventing chronic illness and diseases throughout ones lifespan.

Retrieved from google images

References

Prenatal nutrition is the vital first step in an infant’s nutritional journey through life. (2011). Professional Nursing Today, 15(6), 46. Retrieved from http://eds.a.ebscohost.com.proxy-library.ashford.edu/eds/pdfviewer/pdfviewer?sid=30ef4c41-1f49-439e-b675-2adc207f16f8%40sessionmgr4008&vid=10&hid=4208

Ramanaz Shahid, A., & Alam, A. (2012). Pregnancy and nutrition. Bangladesh Journal of Medical Science, 11(4), 267-272. Retrieved from http://eds.a.ebscohost.com.proxy-library.ashford.edu/eds/detail/detail?vid=8&sid=30ef4c41-1f49-439e-b675-2adc207f16f8%40sessionmgr4008&hid=4208&bdata=JnNpdGU9ZWRzLWxpdmU%3d#AN=84604276&db=a9h

Sizer, F., & Whitney, E. (2017). Nutrition: Concepts and controversies (14^th ed). Cengage Learning: OH. Retrieved from VitalSource Bookshelf

The pregnancy diet: iron-rich foods. (n.d.). Pregnancy. What To Expect. Retrieved from http://www.whattoexpect.com/pregnancy/eating-well/pregnancy-diet/iron-food.aspx

Digestion, Absorption, and Metabolism of The Macronutrients - Part IV of Ashford University Assignment

The following information comes from book -  Nutrition: Concepts and Controversies (14^th ed) by Sizer, & Whitney chapter 3.

When it comes to macronutrients (carbohydrates, protein, and fat) each one is digested, absorbed, and metabolized differently, which will be discussed in this blog post.

Carbohydrates are needed in order to supply ones body with energy, supply nutrients to ones brain and nervous system, and to keep ones digestive system healthy.  Carbohydrates enter the body through all sorts of different foods such as whole grains, fruits, beans, milk, and vegetables.  There are good carbohydrates and bad however, today we are simply going to discuss how carbohydrates are digested, absorbed, and metabolized.  Carbohydrates start to breaks down the minute one takes a bit of food to which the saliva within ones mouth releases enzymes needed to start the digestion process breaking down the starches.   Lets take an apple, as you start to chew the apple the saliva you create releases enzymes that will be with the apple as it makes its way to the stomach.  Not only that but the saliva coats the pieces of apple, making it easier to swallow.  Once in the stomach the food is squeezed and mashed into a fine paste where the stomach and intestines add water so that the paste (chyme) starts to turn more fluid like as it moves and mixes with the digestive chemicals/enzymes.  During this process the starches are partly split and if the apple was a piece of meat the proteins would have then been uncoiled with the fat being separated.  From here the chyme is squirted, a little at a time, into the small intestine and pushed into the large intestine by this time digestion is nearly finished.  The small intestine is where the final digestion process happens and where the absorption of nutrients and minerals happen before excreting the remainder through the large intestine. 

Much like carbohydrates the digestion of fats also starts with the enzymes of the mouth while the digestion of proteins begins in the stomach, which is its main function.  One of the main difference between the digestions of fat and that of carbohydrates and protein is that fat sits on top of the stomach fluid, is not digested there, and it is the last to leave the stomach.  Fat is mostly digested and absorbed in the body’s small intestine and with the remainder exiting the body along with the other waste.  Like fat and carbohydrates the digestion of proteins also begins in the mouth and like carbohydrates the digestion processes continues in the stomach until nearly all digestion is finished and absorbed in the colon.  Within 24 to 48 hours of eating a healthy body will digest and absorbs about 90 percent of the carbohydrates, fat, and protein in ones meal. 

When it comes to the absorption and transportation of nutrients it begins after the digestive system has broken down the food into its nutrient components.  In order for the molecule of nutrients to be absorbed into the body it must first attach itself to one of the cells lining the intestinal wall.  From there the cells absorb the nutrients and deposits the water-soluble nutrients/compounds into the blood while depositing the fat-soluble ones in the lymph vessels.  At this point the nutrients are then transported elsewhere for example, the lymph vessels transport the fat-soluble vitamins near the heart with the water-soluble ones being transported through the blood vessels to the liver.  From there the vitamins and minerals are then transported wherever they are needed. 
Carbohydrates, fat, and proteins are made up of amino acids which are the three main sources of energy that the body needs and are stored throughout the body making up ones metabolism (Frayn, 2010, para. 1).

References

Frayn, K. (2010). Nutrition: Macronutrient metabolism. Oxford. Oxford University Press. doi:10.1093/med/9780199204854.003.1101_updat_002
Sizer, F.,  & Whitney, E. (2017). Nutrition: Concepts and controversies. Cengage Learning: OH. Retrieved from VitalSource Bookshelf

Macro and Micronutrients and Their Impact On Health and Well-being - Part III Ashford University School Assignment

In this post I will be discussing micro and macronutrients and what their impact is on ones health and well-being.

Micronutrients are vitamins and minerals found in foods like bananas, spinach, beef, peppers, oranges, and broccoli.  Our bodies need theses micronutrients in order to assist in the prevention and treatment of different illnesses and diseases.  For example, micronutrients like Vitamins A helps with ones vision health and immune function, vitamin B12 is needed for nerve function, Vitamin C provides antioxidants for the blood cells and helps to support ones immune system while minerals like calcium may help reduce blood pressure and helps in bone and teeth development (Micronutrients for Health, n.d.).  Micronutrients are “needed in small amounts in order to help the body produce enzymes, hormones, and other substances necessary for proper growth and development” (Micronutrients, n.d., para. 1).  Micronutrients also play an important part in the body’s metabolism and in maintaining tissue function (Shenkin, 2006).  

Unlike micronutrients, macronutrients are needed in large amounts and are only found in foods.  These macronutrients consist of “fats, protein, carbohydrates, and minerals such as calcium” (Youdim, 2016, para. 7).  According to Sizer & Whitney (2017), there is an acceptable “macronutrient distribution range which sets forth the intake range of macronutrients necessary for the energy-yielding nutrients needed in order to provide adequate total energy and nutrients while minimizing the risk of chronic diseases” (p. 33).  Americans have been taught to follow the guidelines put forth by the American Heart Association, which has recommended for the past 40 years that Americans control and decrease the macronutrient of fat while increasing ones intake of whole grains (carbohydrates) leading to an increase in obesity:

Consumption of fats has dropped from 45 percent to 34 percent with a corresponding increase in carbohydrate consumption from 39 percent to 51 percent of total caloric intake. In addition, from 1971 to 2011, average weight and body mass index have increased dramatically, with the percentage of overweight or obese Americans increasing from 42 percent in 1971 to 66 percent in 2011 (Cohen, Cragg, et al., 2015, results).

Furthermore, one study showed that individuals who consumed a diet high in carbohydrates, low in fat, low in proteins, and low calories had an increase risk for dementia and mild cognitive impairment (Roberts, Roberts, et al., 2012, abstract).

One thing is for sure; unbiased research is still needed in the areas of nutrition and health.

  

                                                             References

Cohen, E., Cragg, M., deFonseka, J., Hite, A., Rosenberg, M., & Zhou, B. (2015). Applied nutritional investigation: Statistical review of US macronutrient consumption data, 1965-2011: Americans have been following dietary guidelines, coincident with the rise in obesity. Nutrition, 31727-732. doi:10.1016/j.nut.2015.02.007

Micronutrients. (n.d.). Nutrition topics. Programmes. World Health Organization. Retrieved from  http://www.who.int/nutrition/topics/micronutrients/en/ 

Micronutrients for Health [PDF File]. (n.d.). Linus Pauling Institute Oregon State University. Retrieved from http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf

Roberts, R. O., Roberts, L. A., Geda, Y. E., Cha, R. H., Pankratz, V. S., O’Connor, H. M., Knopman, D. S., & Petersen, R. C. (2012, June 12). Relative intake of macronutrients impacts risk of mild cognitive impairment or dementia.  Articles. IOS Press Content Library. Journal of Alzheimer’s Disease. 32(2), 329-339. doi:10.3233/JAD-2012-120862 

Shenkin, A. (2006). Micronutrients in health and disease. BMJ Journals.  Postgraduate Medical Journal. 82(971), 559-567. Retrieved from http://pmj.bmj.com/content/82/971/559

Sizer, F., & Whitney, E. (2017). Nutrion: Concepts and controversies (14^th ed). Cengage Learning: OH. Retrieved from VitalSource Bookshelf

Youdim, A. (2016, Oct). Overview of Nutrition. Nutrition: General considerations, Nutritional disorders, Professional. Merck Manual. Retrieved from http://www.merckmanuals.com/professional/nutritional-disorders/nutrition-general-considerations/overview-of-nutrition?qt=&sc=&alt=