Personalized Nutrition and Exercise Plan - Essay Example

Personalized Nutrition and Exercise Plan Potential health problem I foresee that I may, in the future, be a diabetic. Both my parents have been diagnosed with diabetes in their early 40s and all my older siblings who are now in their 40s have also been diagnosed with diabetes. I am overweight and I foresee that I may also develop diabetes when I reach my 40s. Diabetes is multi-systemic disease where the blood glucose levels are too high. Glucose is one of the final products of the food we eat and through the hormone insulin the glucose can be transported to the cells for energy (Medline Plus, 2009). In Type I diabetes, the body does not make insulin, and for Type II diabetes, the body does not make use or does not use insulin well, thereby leaving glucose in the blood (Medline Plus, 2009). High blood glucose levels can eventually cause problems to the body – especially, the eyes, the kidneys, and the nerves. It can then lead to diseases like heart disease, stroke, and limb amputation (Medline Plus, 2009). The symptoms of this disease can include fatigue, excessive weight loss, extreme thirst, frequent urination, and blurred vision (Medline Plus, 2009). This disease can be managed through diet and exercise and the blood sugar regulation is a lifetime endeavor for the patient in order to avoid the extremes of blood sugar levels which can bring on dangerous and sometimes deadly consequences for the patient. Nutrition and exercise plan The four nutritional or physical exercise goals are the following: a.) limiting fat and saturated fat intake; b.) eating more vegetables; c.) increasing physical activity and engaging in moderate intensity exercise; and d.) decreasing portions of carbohydrates and sweets in the diet. A. Limiting fat and saturated fat intake. One of the complications of diabetes is the increased risk for heart disease and stroke. In fact, both my parents died after having a heart attack. I should therefore make a more conscious effort towards preventing this risk. By reducing my fat and saturated fat intake, I can help minimize my risk for having heart disease in the future. Based on the recommendations of the Mayo Clinic staff (2007), I should get no more than 7% of my daily calories from saturated fat and I should avoid trans-fat altogether. The best way for me to avoid limit fat intake is to limit my intake of solid fats. I can do this by reducing the amount of margarine, butter, and shortening in my food (Mayo Clinic staff, 2007). I can instead use low-fat substitutes. I can top my baked potato with salsa or low-fat yoghurt instead of butter or I can try sugar-free fruit on my toast, instead of margarine (Mayo Clinic staff, 2007). I can also use monounsaturated and polyunsaturated fats. Monounsaturated fats include olive oil or canola oil; or polyunsaturated fats from nuts and seeds are also healthier choices for me (Mayo Clinic staff, 2007). However, my portions of these preferred fats should still be minimal or reduced because they are still fats and can still increase my calories. B. Eat more vegetables I should eat atleast three servings of vegetables a day (McPhaul, n.d). Vegetables contain vitamins and minerals and are rich in fiber and their best feature is the fact that they are low in calories (McPhaul, n.d). In order to ensure that I would always have vegetables handy, I can keep them frozen or canned. I can also double the portions of the vegetables I cook in order to ensure that I can have some vegetables to go. I can also blanch broccoli or cauliflower, break them into smaller pieces, place them in a plastic container and have a ready supper at any time, day or night (Mcphaul, n.d). I can also have a bag of pre-cut baby carrots and have them as snacks. It would also be to my benefit to microwave and sauté onions and peppers in order to ensure more vegetable content in my tomato sauce. In a frozen pizza, I can also add in sautéed vegetables. I can also make a big serving of salad which I can store in the refrigerator in a plastic container (McPhaul, n.d). It would also be advisable for me to add vegetables into sandwiches like lettuce, tomato, alfalfa sprouts, sliced red onion, sliced cucumber, sliced yellow squash, or red peppers (McPhaul, n.d). Finally, I can also add vegetables into an omelet. Such vegetables may include sautéed onions, peppers, mushrooms, tomatoes and fresh herbs (McPhaul, n.d). C. Increase physical activity and exercise By increasing physical activity, I would be able to reduce my blood sugar levels. I can generally engage in more activities daily by being more active, by engaging in aerobic exercises, by doing strength training, by stretching (Medic8, n.d). In order to become extra active, I can walk around the house and straighten furniture and toys; I can play with my kids; I can take the dog for a walk; I can change the channel of the TV by using manual controls, instead of the remote control; I can weed out my garden, clean the house, wash the car; I can also stretch out chores by not taking any shortcuts – instead by taking two trips instead of one; I can park further away from work or from the grocery store in order to allow me to walk the remaining distance; I can walk down every aisle at the grocery store; I can take the stairs instead of the elevator; walking instead of going for coffee breaks; and I can walk during lunch breaks while carrying out errands (Medic8, n.d). As for aerobic exercise, I can do 30 minutes of aerobic exercise daily, 6 days a week. I can also split these 30 minutes into 10 minute sessions in order to increase physical activity in general (Medic8, n.d). I have to start off my aerobic exercise with warm-up activities in order to prevent injury. Aerobic exercise may include brisk walking, climbing stairs, and playing tennis. As far as strength training activities are concerned, I can do hand weights, elastic bands, weight machines a couple of times a week in order to build my muscle. Through these muscle strengthening activities, I can make daily chores easier and improve my balance and coordination in the process (Medic8, n.d). Finally, I can also do stretching exercises in order to improve my flexibility, decrease stress, and prevent soreness of the muscles with each activity. D. Decrease carbohydrate intake. I would have to regulate my carbohydrate intake. I must make sure that the carbohydrates in my diet are carefully controlled and monitored (Weiner, 2010). I can reduce my portions of carbohydrates by trading off foods which contain carbohydrates. I can have a slice of bread instead of a serving of mashed potatoes. I can allow myself to occasionally indulge in a slice of cake during birthday parties; however, I have to ensure that the portions are controlled and would not tip the balance of my daily caloric and carbohydrate allowance (Weiner, 2010). I can take my blood glucose levels after meals in order to assess the increase of carbohydrates and calories in my food intake (Weiner, 2010). I also have to consult with my medical health professional in order to determine my allowed carbohydrate daily allowance in order to ensure that I would not go above allowable levels. My normal daily intake of carbohydrates as a diabetic is different from the allowable intake of non-diabetics (Weiner, 2010). Hence, I would have to make the necessary adjustments in this nutrition intake. Anticipated setbacks I anticipate that setbacks will be encountered on both the adjustments in diet and on the increase in physical activities. I foresee that it would be difficult for me to adjust my diet to one with fewer carbohydrates and more vegetables. I am not used to eating vegetables and I know I would find it difficult to eat more than one serving a day. I also anticipate that it would be difficult for me to decrease my fat intake because I am overly fond of butter and fatty, fried food. I expect that the first few days of diet adjustment for me would be difficult to maintain. I expect there would be days when I would not be able to follow the diet at all. And these days may put me in danger of having hyperglycemia. I also expect that I might not be able to maintain an active lifestyle for a prolonged period of time. I might be able to sustain it for about a week, but beyond that, I may just regress to my old and sedentary habits. In the end, my own weak constitution may prevent me from achieving the goals which I have set in this nutrition plan. In order to overcome such challenges, I can encourage my children and husband to follow the nutrition and exercise plan with me. I know that they also have a risk of incurring diabetes in the future and the activities in this diet plan would help minimize their risks and would also help me focus on my goals. Family members or even friends can join me in the exercise and diet plan in order to encourage me and make the diet plan easier to carry out (Bouchez, 2010). Outcomes to measure success I would measure the success of the goals I have set by measuring the servings of vegetables I eat daily; by measuring the decrease in fats in my diet; by recording the number of minutes of physical activity I am able to finish daily and comparing it with the goals I have set; and by measuring the decrease in the amount of my carbohydrate intake. For the food I eat, I would use the number of calories I was able to lose with the adjustments I was able to make and maintain on my diet. Evidence of plan’s effectiveness The main measure of the plan’s effectiveness would be on the amount of weight I would lose after the 30 day period. The more weight I have lost would show my compliance with the diet and exercise regimen. The effectiveness of the plan would also show in the lower blood sugar levels after the 30 day period. If I would stick to the diet and exercise plan, I would likely lose atleast 10 pounds and my blood sugar levels would be lower. My metabolism would also be higher and my diet would also be easier to follow. Potential health risks If the plan is not implemented, I would likely develop diabetes in my late 30s or my early 40s. I would also continue to gain weight and be open to other health risks like cardiovascular diseases; and I would also likely be diagnosed with hypertension in my late 30s to my early 40s (Weaver, Hayes, Unwin, & Murtagh, 2007). Adjustments in nutritional needs With my increasing age, I know that adjustments in my diet would have to be implemented. I know that as I get older, my metabolism would likely be slower, hence, I know I would likely gain weight (Whitman, 2003). I know that I would have to double my usual activities in order to accommodate my slower metabolism. I know that I would also have to increase my fiber diet in order to prevent constipation and improve my bowel movement (NDDIC, 2007). I also have to decrease my fatty foods intake because of the increased caloric intake caused by fatty foods. With changing seasons, I know I would have to plan indoor activities during winter and the rainy season. I may also have to participate in skiing and skating in order to stay active during winter months (Silence, n.d). I may have to join a gym in order to still be able to engage in physical activities regardless of the weather. I may also have to adjust the intensity of the activities based on my age in order to prevent injuries (Resnick, et.al., 2006). Works Cited Bouchez, C. (2010) Choosing your weight loss buddy. WebMd. Retrieved 14 June 2010 from http://www.webmd.com/diet/guide/choosing-weight-loss-buddy Mayo Clinic staff (2008) Diabetes diet: Create your own healthy-eating plan. Mayo Clinic. Retrieved 14 June 2010 from http://www.mayoclinic.com/health/diabetes-diet/DA00027/NSECTIONGROUP=2 McPhaul, S. (n.d) Nutrition and Diabetes. Egyptian Doctor’s Guide. Retrieved 14 June 2010 from http://www.drguide.mohp.gov.eg/newsite/news/hottopics/diabetes.doc Medic8 (n.d) Exercise and Diabetes. Medic8. Retrieved 14 June 2010 from http://www.medic8.com/healthguide/articles/exerciseanddiabetes.html Medline Plus (2009) Diabetes. Medline Plus. Retrieved 14 June 2010 from http://www.nlm.nih.gov/medlineplus/diabetes.html National Digestive Diseases Information Clearinghouse (2007) Constipation. NIDDK. Retrieved 14 June 2010 from http://digestive.niddk.nih.gov/ddiseases/pubs/constipation/ Resnick, B., Rogers, M., Ory, M., Page, P., & Lyle, R. (2006). Screening for and Prescribing Exercise for Older Adults: Screening to Appropriately Guide Older Individuals toward Safe Exercise Programs. Geriatrics & Aging, 9(3), pp. 174-182 Silence, M. (n.d) Indoor activities: What are good exercises for the winter months? The Diet Channel. Retrieved 14 June 2010 from http://www.thedietchannel.com/Indoor-Activities-During-Winter-Months.htm Weaver, N., Hayes, L., Unwin, N., Murtagh, M. (2007) Obesity and Clinical Obesity: Men’s understanding of obesity and its relation to the risk of diabetes: A qualitative study. BioMedCentral. Retrieved 14 June 2010 from http://www.biomedcentral.com/1471-2458/8/311 Weiner, S. (2010) Controlling carbs. For your Diabetes Life. Retrieved 14 June 2010 from http://www.dlife.com/diabetes/information//food_and_nutrition/carb_counting.html Whitman, S. (2003) The truth about metabolism: will a slow metabolism make you fat? Can spicy foods spike it? Could a pill speed it up? Shape answers your most burning questions – health. Find Articles. Retrieved 14 June 2010 from http://findarticles.com/p/articles/mi_m0846/is_1_23/ai_107488078/ Read More