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Table of Contents Page 3-Quality Levels Page 4-14- My Nutrition Profile Page 15- 36- WB1 Page 37- 40- Perfect Plan Analysis Page 41- 44- Super Foods Page 45- 47Farm to Table Page 48-50- My Plate Page 51- 52- Water Page 53-54- Fiber Page 55-56- My Wellness Life Page 57- Bibliography
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 Quality Levels

2. My Nutrition Profile
Deficiencies and Overages from Diet Analysis 1 4

Deficiencies Omega 6 Fatty Acids Vitamin B12 Vitamin D Zinc Sodium Overages Water Kcal Protein Fiber Omega 3 Fatty Acids Thiamin Riboflavin Niacin Vitamin B6 Folate Vitamin C

Vitamin A Calcium Iron Magnesium Potassium Deficiencies Omega 6 Fatty Acids 1. Main function: Aide in brain function. Also plays a vital role in normal growth and development. Also know as polyunsaturated fat, or PUFAs help with hair growth and skin, maintain healthy bones, regulate metabolism, and maintain the reproductive system. 2. Result of chronic deficiency: Being deficient in omega 6s can cause symptoms of arthritis like conditions, skin eruptions related to eczema, slow wound healing, woman may have miscarriages, men may have erectile dysfunction, behavior problems and heart problems as well. 3. 3 food sources: Walnuts, almonds, flax seed 4. Resource: http://www.umm.edu/ Vitamin B12
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1. Main function: Keep the nerve and blood cells healthy and aids in DNA production. It helps prevent megaloblastic anemia, type that makes a person tired and weak. 2. Result of chronic deficiency: Can cause weakness, tiredness, constipation, loss of appetite, weight loss, nerve problems, trouble with balance, poor memory, depression, confusion and can damage the nervous system. 3. 3 food sources: Poultry, eggs, milk 4. Resource: http://ods.od.nih.gov/factsheets/list-all/ Vitamin D 1. Main Function: Maintain bone health. Vitamin D maintains bone health by helping the body to absorb calcium. Vitamin D is also crucial in sending between the brain and every body part, as well as helping the immune system fight off bacteria, and preventing osteoporosis 2. Result of Chronic deficiency: Rickets in children and osteomalacia in adults. Long-term effects cause osteoporosis. 3. 3 food sources: Beef, cheese, eggs 4. Resource: http://ods.od.nih.gov/factsheets/list-all/ Zinc
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1. Main function: Aids the immune system fight off sickness and the production of DNA. Zinc helps wound healing, growth and development and is important for the taste and smell senses. 2. Result of chronic deficiency: Slows growth in infants and children and delays sexual development. Can cause hair loss, skin and eyesores and loss of appetite. 3. 3 food sources: Beans, nuts, and whole grains 4. Resource: http://ods.od.nih.gov/factsheets/list-all/ Sodium 1. Main function: Help maintain normal blood pressure as well as normal function of nerves and muscles. 2. Result of chronic deficiency: Hyponatremia, electrolyte imbalance, seizers and possibly coma. 3. 3 food sources: eggs, olives, table salt 4. Resources: http://www.nutristrategy.com/nutrition/sodium.htm Overages: Water 1. Main function: Regulates body temperature, lubricates joints, moistens tissues, flushes out wastes products, carries nutrients to
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cells and oxygen, protects body organs and tissues, helps prevent constipations, and helps dissolve minerals. 2. Result of excess: over hydration, hyponatremia 3. Resource: Mayo clinic, http://en.wikipedia.org/wiki/Water_intoxication Kcals 1. Main function: provide the body with energy 2. Result of excess: gaining weight if eating fatty foods, obesity, diabetes, heart disease, high blood pressure 3. Resources: http://www.livestrong.com Protein 1. Main function: Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue 2. Result of excess: Weight gain, intestinal irritation, dehydration, seizures, increase in liver enzymes, nutrition deficiencies, heart disease, kidney failure (animal sources.) 3. Resources: medicinenet.com
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Fiber 1. Main function: Aids in digestion, may help lower blood cholesterol by inhibiting digestion of fat and cholesterol; helps control blood sugar in people with diabetes. Helps prevent constipation, hemorrhoids, and diverticulosis 2. Result of excess: Cramping, intestinal gas and blockage 3. Resource: Wikipedia.com Omega 3 fatty acids 1. Main function: Lower blood cholesterol levels and aids in heart function 2. Result of excess: increased risk of bleeding, high intake of toxins 3. Resources: http://www.energyfirst.com/site/files/essential- fats/Fish-Oil-Side-Effects.htm Thiamin 1. Main function: Energy metabolism and the proper function of the nervous system 2. Result of excess: rare edema, no chronic effects 3. Resources: Wikipedia Riboflavin

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1. Main function: energy metabolism, building tissue, and helps maintain good vision 2. Result of excess: No chronic effects 3. Resource: Wikipedia Niacin 1. Main function: energy metabolism, proper digestion, and healthy nervous system 2. Result of excess: no long term effects, short term effects may include skin flushing, rapid heart beat and itching. All caused by supplementing, not food source. 3. Resource: Wikipedia Vitamin B6: 1. Main function: cell growth 2. Result of excess: no food related 3. Resource: Wikipedia Folate 1. Main function: normal digestion; essential for development of red blood cells. 2. Result of excess: Abdominal cramps, skin reactions(all caused by supplementing)
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3. Resources: WebMD Vitamin C 1. Main function: formation of collagen to hold the cells together and for healthy teeth, gums and blood vessels. Improves iron absorption and resistance to infection. 2. Result of excess: none exist; actually use high doses of vitamin c to cure illness such as cancer. 3. Resource: Wikipedia, food matters Vitamin A 1. Main function: new cell growth, healthy skin, hair, and tissues, and vision in dim light. 2. Result of excess: high excess causes abdominal pain, not related to food. 3. Resource: WebMD Calcium 1. Main Function: healthy bones and teeth, normal blood clotting, and nervous system functioning. 2. Result of excess: none exist, only when supplementing 3. Resource: Wikipedia
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Iron 1. Main function: needed for the formation of hemoglobin, which carries oxygen from the lungs to the body cells. 2. Result of excess: toxicity if supplement, none exist with food 3. Resource: ods.od.nih.gov/factsheets/Iron-HealthProfessional/ Magnesium 1. Main function: needed for healthy bones and teeth, proper nervous system functioning, and energy metabolism. 2. Result of excess: abdominal discomfort if supplementing 3. Resource: lpi.oregonstate.edu/infocenter/minerals/magnesium/ Potassium 1. Main function: essential for maintaining proper fluid balance, nerve impulse function, muscle function, heart function. 2. Result of excess: safe when obtained from diet. 3. Resource: WebMD

DRI GOALS vs. 3-DAY DIET RECORD

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DRI GOALS

WB1 3-day Analysis Intake vs. Goal (%)

NUTRIENT

UNIT

RDA/AI

UL

Intake

Deficient <80% Excess >120%

Water Kcals PROTEIN CHO Fiber LIPIDS

Saturated

3.7 2544 60 281 76 N/A N/A 17 1.6

N/A N/A N/A N/A N/A N/A N/A N/A N/A

5.71
3425 79 701 100 N/A 12 10 4

154

Kcals g g
g

135 132 N/A 264 N/A 49 62 253

MACRONUTRIENTS

g g g
g

EFA: n-6 EFA: n-3

Thiamin Riboflavin Niacin B6 B12 Folate Vitamin C Vitamin D Vitamin A
(RAE)

VITAMINS mg mg mg mg mcg mcg mg mcg

mcg mcg mg mg mg mg mg mg 1.2 1.3 16 1.3 2.4 400 90 15 900 15 1000 14.4 400 4700 16.5 1500 N/A N/A 35 100 N/A 1000 2000 50 3000 1000 2500 45 350 N/A N/A 2300 3 3 30 8 0 1201 1108 0 4124 17 1212 30 1095 14029 14 906 269 226 185 608 0 300 1231 0 458 115 121 206 274 298 83 60

Vitamin E Calcium Iron

Magnesium

MINERALS

Potassium Zinc Sodium

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15

16

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3. Perfect Plan Analysis

Deficiency Saturated fat- Result of chronic deficiency: reasonable amount of saturated fats in the daily diet may be essential for health and longevity - preventing heart disease, osteoporosis and even cancer. Fat is essential to survive, and only obtained through diet. Although a diet too excessive in saturated fats can result to many chronic illness. Saturated fat can help provide energy to kidneys, important signaling and stabilizing as well. A diet deficient in saturated fat may also cause cell and organ factors and may become dysfunctional. 3 sources from food: coconut, Brazilian nuts, cacao beans How to reach RDAs goal: incorporate some fresh coconut, add more nuts to my diet, and of course some cacao beans. These are some of the few plant natural sources that contain saturated fat. Excess Water
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 Protein Fiber Omega 3s Thiamine Riboflavin Niacin Vitamin B6 Vitamin B12 Folate Vitamin C Vitamin A Calcium Iron Magnesium Potassium Zinc Dietary Changes I didnt necessarily make any changes. I honestly dont watch what I eat, as long as its raw and plant source it wont do any harm. Most of these

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vitamins and minerals dont even have a upper tolerable limit because they cant do any harm to the body, only aid the human body. The only change I did make is supplement with vitamin B12. During my diet analysis number 1 I was in New York so my diet consisted of a raw fruits and vegetable. Fruits and vegetable contain an enormous amount of vitamins and minerals, which is why I am so excessive on basically all of them. I was actually deficient in sodium on diet analysis number one and fell right in the range on my second diet analysis. Still under RDA standards though. The only sodium I consume is from raw fruits and vegetables so I have no problem there. The three minerals that dash recommends are calcium, potassium and magnesium. My main sources for these minerals are chia seed for calcium, raw cashews for magnesium, lentils and cashews for potassium. The aim for the DASH diet-eating plan is to lower blood pressure, sodium and fatty foods from the diet. The person who authored it is Marla Heller.

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4. Super foods
1. How many times was the super food used? Blueberries- twice in three days. Good- fiber and vitamin A Goji Berries- three times in three days. Good- thiamin, b6, folate, calcium, zinc. Excellent- riboflavin, niacin, vitamin c and a, iron, magnesium and potassium. Avocados- three times in three days. Good- magnesium. Excellent- omega 3, niacin, folate, vitamin c and a and potassium. Banana- eleven times in three days. Good- fiber, vitamin a, magnesium and potassium. Potato- two times in three days. Good- fiber and protein. Excellent- niacin, folate, vitamin c, iron, magnesium and potassium. Persimmons- twelve times in three days. Excellent- fiber, vitamin c and a. Cashews- three times in three days. Good- iron and zinc. Excellent- magnesium and omega 3.

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 Bell pepper- three and a half times in three days. Excellent- Vitamin c and a. Flax seed- three times in three days. Good- omega 6 and iron. Excellent- magnesium, and omega 3. Kale- six times in three days. Good- fiber and niacin. Excellent- calcium, iron, magnesium, potassium, vitamin b6, c and a. My motivation for using these foods is that they are delicious and nutritious. These are all foods that I love to eat and use them on the daily, either as a snack for a full on meal. I need to obtain my fats and proteins, so that was my motivation for using flax, cashews and avocados. I need vitamin and mineral packed greens like kale and bell peppers. I love bananas and do plenty of exercise, so the use of bananas is perfect for a post workout snack. I need my fiber, so potatoes and blueberries are perfect for that. I love this lifestyle so all fruits and vegetable are great super foods.
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5. Farm to table, my number one super food

My number one super food that I choose is beans and rice. Being that I am vegan, I do need to consumer both to acquire complete protein. Specifically I choose organic black beans grown in Oakland, California and organic brown rice also grown in California. There are over five hundred beans to choose from, I choose black beans because they are the best tasting to me and are native to my culture. Black beans trace back up to 7000 years ago and first domesticated in Peru. They are very high in fiber, folate, protein, antioxidants, and vitamin B, along with many others. This is an annual plant that grows on a vine or bush. The growers association is named Multiple Organics, located in San Rafael, California. They have been in business for over ten years and provide all organic foods. Multiple Organics choose organic because healthy soils produce strong plants, taste better, prevent chemicals from entering the air, earth and water, help ecosystem, and conserve water. With good soil comes good nutritious food. There arent any policies that affect the growth of beans, although being an organic company they have to abide

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with the organic policies. This food is in many articles for the ample amount of health benefits it provides. Eating this food meets fiber and protein requirements with out any of the animal cholesterol and fat. The most interesting thing about black beans is they provide fifteen grams of protein and fiber in one cup. Protein that is first hand and isnt going to excreted by the body. I purchase this particular product at Sprouts Health food store in Temecula, California. It cost 2.12 $ a pound. For my other super food I choose Brown rice. Specifically from a company named Lundberg that only produces this product. Brown rice originated in Southeast Asia, it still grows wild in that area. It traveled around the world through trade and slavery. It grows in soil, large fields flooded in water. Depending on the soil quality is the quality and amount of rice that grows. Lundberg is a company that specializes in the growth of brown rice. They are also and organic company based out of Sacramento, California. They are family owned since 1937 and are certified organic by two different associations. No policies really affect the growth of this grain. Brown rice can be

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purchased at Costco, 12lb for 12.89$, extremely cheap. They also sell it at Henrys and Sprouts. Combining these two foods creates a complete protein due to the amino acid combination. My father would harvest pinto beans as a child, he would work all day on the fields. Pinto beans were eaten daily where he lived, the main be the reason why his four brothers, five sister and himself are healthy and havent had any major health problems. I have been consumer beans since a child as well and have been eating them on the daily as well for a year now.
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6. My Plate
Grains The goal is 9oz. and the actual percentage is 0% My opinion to the quality on the information provided by my plate is accurate. I wasnt able to input brown rice because it didnt appear on the dietary analysis food search. I do consume brown rice as well as oatmeal raw. I do believe my plate is a user-friendly application. It is free, simple and accurate in terms of what is consumed. Vegetables The goal is 3.5 cups and the actual percentage is 385% This is accurate, I do consume many vegetables and I think the my plate goal should be a little higher. Vegetables are the number ONE source of minerals. I do believe my plate is a user-friendly application. It is free, simple and accurate in terms of what is consumed. Fruits Goal is 2 cups and the actual percentage is 656%

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 This is accurate, I do consume a variety of fruits. This goal should be higher on my plate. Fruits are the number ONE source of vitamins. I do believe my plate is a user-friendly application. It is free, simple and accurate in terms of what is consumed. Diary Goal is 3 cups and actual percentage is 0% Accurate, I dont consume any dairy or animal for that matter. This goal should be zero in my opinion. There is an extensive 30-year study that proves milk protein causes cancer. If you do consume milk then more power to you. I do believe my plate is a user-friendly application. It is free, simple and accurate in terms of what is consumed. Protein Foods Goal is 6.5oz and percentage goal is 338% Accurate, all fruits and vegetable contain amino acids, and AA are the building block of protein. I also consume a beans, rice, nuts and seeds, all foods that contain protein. In my opinion there shouldnt be a goal when it comes to protein if it is plant based.
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 I do believe my plate is a user-friendly application. It is free, simple and accurate in terms of what is consumed. Empty Calories Goal is 410 and actual percentage is 0% There shouldnt be a goal for empty calories, that is why there is a obesity epidemic and America doesnt know how to control it. Its simple, go raw/vegan and youll be thin, lean, positive, alert and fell great. It will eliminate all disease, depression and all food caused sickness. I do believe my plate is a user-friendly application. It is free, simple and accurate in terms of what is consumed.
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7. Water Water is essential in a diet, if not death will occur. One can live
without food for weeks, but not water. Water is the most important nutrient, a minimum of a gallon should be consumed a day in my opinion. Water plays a huge role in wellness form meal plans to drinking in between meals. The brain is 75% water and runs on glucose, regulates body temperature, and blood is 92% water. Water also moistens oxygen for breathing, protects and cushions organs and joints. Water also helps to convert food into energy, helps body absorb nutrients and removes waste. Bones are 22% water and muscles are 75% water. Water is also crucial to the earth and the environment. Water is just required in every living cell. Water plays a big role in weight management, obesity and disease

prevention. A healthful diet is crucial for all of these but also water. Water transports nutrients to cells and the body. Water clears the body of toxins along with fiber foods. Soda/sugar containing beverages cause obesity, high blood pressure, osteoporosis and many others. Sugar causes obesity because the body cannot process sugar so it is converted

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in fat and is stored in fat cells. Sugar also causes obesity because it turns any food eating with the sugar to fat as well. Sugar causes high blood pressure because it affects the health of blood vessels. Making blood flow more difficult, causing high blood pressure. Sugar causes osteoporosis because sugar makes the body acidic, with the body being acidic is it pulls calcium from the bones to aid in balancing the ph levels in the body. My opinion in including juices in the meal plan instead of water is

not recommendable. Raw fresh juice made from a juicer is a great way to consume fruits and vegetable and obtain all the nutrients form them, but water should always be included in the diet. A simple way to consume water is to carry a gallon around and just drink, carry it around during workouts and at work. In my wb4 I exceeded the recommendations for water, which is

not a bad thing at all. Water is vital to the diet and vital to live.
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8. Fiber
Fiber is crucial to the diet, and also has very many benefits to the body. My observation of fiber is that all foods with fiber are nutritious and they are all plant based, if there is no fiber then there is no real nutrients. Fiber is crucial to the diet because it normalizes bowel movements by increases the weight and size of your stool and softens it. It decreases the chance of constipation. Fiber also helps maintain bowel health by lowering the risk of hemorrhoids and small pouches in the colon. Fiber also lowers cholesterol levels by lowering total blood cholesterol by lowering low-density lipoprotein, and other heart benefits. Fiber also helps control blood sugar levels by slowing absorption of sugar and helps improve blood sugar levels. Fiber also aids in achieving a healthy weight by giving the body time to register when you arent hungry anymore. It helps the body feel fuller longer and less calories as well. Fiber has many roles and is extremely needed in the diet. Juices should not be a replacement to fiber, juice contains

absolutely no fiber. A fresh raw juice takes all the fiber out and only contain nutrients that are more bioavailable. If you think about it, fiber

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has no nutrients, if it was out into the blood stream you would probably die. If fiber is not present in foods the it has no nutrients, ironic. In my wb1 and wb4 I extremely exceeded the fiber requirements.

Which again isnt a bad thing at all, I wont die if I exceed my requirements of fiber and no other vitamin and mineral for the matter.
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9. My wellness life
My ten-year risk for heart disease is less than 1%. I have no risk factors to develop heart disease, and my plan for wellness is to continue doing what I have been doing. My profile information is less than 1% risk score, Im 23 years old, male, with a reading of 140 total cholesterol. HDL cholesterol is at 75mg, and systolic blood pressure reading is 117, non-smoker and on no medication. Ive been healthy with no main sickness. My mother has fibromyalgia, which is an autoimmune disease, but is controlled by a whole foods plant based diet. My dad is healthy as of now with no major health problems. My grandfather (dads dad) died of liver cancer due to alcohol consumption and my grandmother died of lupus. When I turned raw/vegan from one day to the next, I went through a detox period for about four to five months. I had been on supplement, protein powders, pre-workouts and many more. I would lift weights about five days a week for about two years. So four to five months isnt at all a lot for how bad I treated my body for all these years. During my detox period I had no motivation, always tired and sleepy, and didnt want to do anything all day. After that detox period I felt

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great, had more strength, skin cleared up, eye became clear as well, more endurance and always alert and focused. My wellness strategies are to eat more greens to regulate my carb

intake, have sprouted bread and tortillas and eat a banana right when I awake along with a lot of water. More strategies are to apply more beans on my salad, have a green smoothie in the morning, have sprouted foods, eat more kale for protein. As well as eating mixed nuts, seeds, more guacamole on my salad, and taking spirulina supplements. My activity strategies include joining a couple of soccer teams in New York, join the Nike running crew in New York, always take the stairs and lift weight at least three times a week. I am meeting my requirements in all points of my wellness life; I

will maintain this routine throughout my entire life. Wellness is a huge priority in my life; I want to always be health full and educated about nutrition and health. I dont view this as a diet or a goal I am trying to achieve, I view this as a lifestyle.
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Bibliography

http://www.umm.edu/ http://ods.od.nih.gov/factsheets/list-all/ http://www.nutristrategy.com/nutrition/sodium.htm Textbook Wikipedia Mayo clinic

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