Personalized Nutrition and Exercise Plan

Personalized Nutrition and Exercise plan Melissa Lieberwirth SCI/241 August 14, 2011 Diana Layne

Personalized Nutrition and Exercise Plan

Irritable bowel syndrome also known as IBS is a health problem that I am currently dealing with and also runs in my family. IBS is common; it is a gastrointestinal disorder that causes bloating, irregular bowel habits and abdominal pain. IBS can cause reoccurring discomfort, but does not serious organ problems. I personally have tried different types of dieting and medicines and have yet to find anything that works. Reducing my vegetable and fruit intake has helped; I just eat them in moderation. Once I start to identify a particular food that triggers pain or bloating I will avoid them or be more cautious as to how much I eat and what times of the time. Exercising is also a good tool for to use to reduce IBS; whenever I feel bloated I go for a walk or run and make me feel a little better. NICE (the National Institute for Health and Clinical Excellence) has more detailed advice about foods to eat or avoid when you have IBS. IBS can improve in many ways, one by having regular meals and taking time when eating and by avoiding missing meals or leaving a long length time go by without eating.

People with IBS will often be advised to the amount of fiber intake. There are two types of fiber, the soluble fiber which the body can digest and the insoluble fiber which the body cannot digest. Foods that contain soluble fiber are Fruits such as apples and bananas, vegetables like potatoes and carrots and oats are just a few. Some foods that contain insoluble fiber are cereals, bran and wholegrain, breads. Someone like me who suffer from IBS might want to adjust his or her diet accordingly. Keeping a daily

Personalized Nutrition and Exercise Plan

food diary makes a difference no matter what the reason whether it is to help eliminate a problem or just maintain a healthy diet. Learning the basics of a healthy diet is a good way to start eating right. I believe personally that depriving oneself of the foods you really love does not really work. I think it is all in moderation and smart choices. Everyone is different, our bodies, minds, and energy levels so every diet will be different and modified to fit our own personal needs. Good decisions can not only help us to maintain a healthy diet but can also lower our risk of cancer, heart disease and diabetes as well as depression. Studies have shown that keeping a daily journal even if for one day can make a difference. Below, I have formulated what my daily would look like. How much 3 1 1 1 What kind Cookies Bowl of chicken chili Turkey sandwich Banana Time 6PM 5PM 12:30PM 8AM Where Home Home Work Alone or with someone Alone With kids With coworkers Mood Content A little stressed Tired Rushed

Driving to Alone work Sample of daily food diary (familydoctor.org)

My personal plan for the next 30days will be to drink at least eight cups of water every day, this will not so hard since water is the only thing I ever drink, I have been adding lemon from time to time to add flavor and have found that lemons are rich in vitamin C and also contain a little bit of other nutrients like potassium, zinc, iron and magnesium. Lemons can be considered one of the healthier of fruits. One large lemon contains 45 mg vitamin C and this is already 75% of the daily required intake of this necessary vitamin. Vitamin C reduces also the risk of developing cancer and is helpful

Personalized Nutrition and Exercise Plan

to prevent heart diseases (Erik Van Tongerloo). Lemon juice is also helpful to digest your daily food without stomach problems. The important thing I will have to be aware of is try to maintain a consistent schedule and avoid missing meals, which I tend to do when I am busy at work or home. The stomach is more sensitive when it is empty so eating smaller meals 5-6 times a day may help with stomach upset. My typical meal plan would be the following: Breakfast - Reduced fat milk or soy milk and grain toast with minimal margarine or honey Lunch Turkey sandwich made with whole-wheat bread with yogurt and water with lemon. Main Meal - Lean grilled chicken with seasoning such as pepper and a little salt, served with salad, boiled potato. Snacks spread throughout the day - crackers with cheese, banana or pretzels. This plan is typically what I have been doing for the past few months so it shouldnt be too hard to maintain. The setbacks I can foresee would be forgetting my lunch at home, I work in an area where there are fast food restaurants at every corner and most times I do not have more than 14min to run out and get something. Wendys they tend to be the better of the bunch, I could order a baked potato or a cup of chili. It is also hard to maintain a healthier diet in the winter months, during the summer I like to grill more salad and fresh vegetables are on the typical dinner menu. In the winter months we like to make more comfort foods like meatloaf, mash potatoes, etc..not to mention the

Personalized Nutrition and Exercise Plan

holidays it will be challenging. Overall the most important thing I have learned when keeping or changing my daily diet is that I need to concentrate on my calcium intake, the most important thing for is to work on is getting enough calcium; Calcium is the most important mineral in the human body. It is essential that we have sufficient calcium intake, otherwise we are at risk of developing osteoporosis. Osteoporosis is a disease that weakens bones over time; the result is thinner, weaker bones that can break easily. I just turned 40yrs old so reading about how our bones start losing calcium in the bone and weakening at the age of 35 scares me, if I continue to neglect my calcium intake I will be a brittle old women, Exercise is essential for a healthy diet. I really love walking and jogging and exercising outside as much as possible. I have been kayaking quite a bit this summer, as the winter months come I will have to put them away, but I have heard of people getting wet suits and doing moon light tours, I am really interested in this we have had a couple of beautiful full moon nights recently. I am continuing to do sign up for different events. This Sunday I will be doing the Jimmy fund walk it is 26.5 miles the Boston Marathon route. I am very excited but also a little nervous that I have not trained as much as I should. I have been doing 3 walks 3 times a week and this past weekend walked 7miles. Exercising makes me feel good both physically and mentally especially when I am stressed. Stress can also lead to a bad stomach so minimizing that is also key. With the weather changing I will find myself using the treadmill more and I am hoping to do start doing some light weight lifting to strengthen my muscles and tone up.

Personalized Nutrition and Exercise Plan

Living with IBS can be frustrating sometimes even depressing but with the proper diet, I can take control and live with it. Maintaining a proper diet and exercise will definitely help to keep me from developing of us is different with good decisions I can not only have a healthy diet but also lower my risk of cancer, heart disease and diabetes as well as depression. My first pyramid checker, I did well with my intake for saturated fat; my cholesterol was at or below the recommended limit but showed I needed to add calcium to my diet keep my total calories in balance. The second time I ran the pyramid checker I noticed my intake of calcium was somewhat higher. I think doing these types of checks keeps us in check, and it is also kept in the back of head I need calcium so I make the effort more so than if I did not do these assignments. I feel that if I keep this diet, and maintain my exercise plan, I will live a long and healthy life.

Personalized Nutrition and Exercise Plan

Reference Irritable bowel syndrome http://www.medterms.com/script/main/art.asp?articlekey=4051 Familydoctor.org editorial staff http://familydoctor.org/online/famdocen/home/healthy/food/generalnutrition/299.html Are lemons good for your health http://www.helium.com/items/85266-are-lemons-good-for-your-health