Personalized Nutrition and Exercise Plan - Term Paper Example

Personalized Nutrition and Exercise Plan Nutrition and physical activity are vital elements that the body needs in order to stay active and healthy.Developing an Exercise and Nutrition will plan will enable the client to maintain good health with diabetes. According to American Diabetes Association, a person who is 5 ft. 8 inches and has a weight that ranges from 120 to 160 is considered a healthy BMI. Any numbers outside the range are considered either underweight or overweight. Therefore, the author must make provisions to encourage healthy eating, weight loss, and proper weight management. Identification of the Health/Nutrition Problem Maintaining healthy blood sugar levels with diabetes can be attainable through various methods. The client wants to be able to manage their diabetes for the sake of their own health. Hence, the main idea will be projected towards nutrition, and checking blood sugar levels constantly throughout the day. The client will consume the adequate amount of proteins, carbohydrates, fats along with other supplements. Moreover, additional focus will be geared towards learning more about diabetes in order to be well-informed about the topic, and to be prepared for any situation Four Nutritional or Physical Exercise Goals The client should implement a nutritional meal plan and physical exercise goals in necessary in order to maintain diabetes. The client should try to: engage in a physical activity for at least an hour, eat several servings of foods and vegetables that release energy into the body cells, consuming foods rich in fiber, and exercising at least 5 days a week. The Food Guide Pyramid is an excellent resource and has a different approach towards nutrition for diabetics. The Diabetes Food Guide Pyramid places starchy vegetables such as peas, potatoes, winter squash, and beans at the bottom of the pyramid, with grains. A diabetic must consume at least 6 servings of this group in a regular day. Furthermore, the client should consume good fats, fish, and fiber-rich foods. Foods such as avocados, almonds, pecans are an excellent source for healthy “good” fats. The client plans to conduct exercise by choosing 4 days from the week during evenings since the client does not have time in the morning. Instead, the client plans to exercise after work. It is essential that the client gets some rest and sugar in their body before exercising. Actions taken to meet each goal The client is advised to incorporate nutrition and exercise plan by going for a jog or engage any physical activity such as playing basketball, swimming, weightlifting for duration of an hour. The author should also consume around 1600 calories which consist of 225 grams of carbohydrates.  Foods with a low Gl do not produce a sudden influx of insulin because they release sugar into the bloodstream slowly. A meal plan below provides a better description of foods that must be consumed throughout a day. Breakfast (360 calories, 52.5 grams carbohydrate) 1 slice toasted whole wheat bread with 1 teaspoon margarine 1/4 cup egg substitute or cottage cheese 1/2 cup oatmeal 1/2 cup skim milk 1/2 small banana Lunch (535 calories, 75 grams carbohydrate) 1 cup vegetable soup with 4-6 crackers 1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise) 1 small apple Dinner (635 calories, 65 grams carbohydrate) 4 ounces broiled chicken breast with basil and oregano sprinkled on top 2/3 cup cooked brown rice 1/2 cup cooked carrots 1 small whole grain dinner roll with 1 teaspoon margarine Tossed salad with 2 tablespoons low-fat salad dressing 4 unsweetened canned apricot halves or 1 small slice of angel food cake Snacks (Each has 60 calories or 15 grams carbohydrate. Pick two per day.) 16 fat-free tortilla chips with salsa 1/2 cup artificially sweetened chocolate pudding 1 ounce string cheese plus one small piece of fruit 3 cups light popcorn Anticipated Setbacks and Solutions Anticipation setbacks and solutions are part of every action plan and may be a barrier towards maintaining a healthy lifestyle. Motivation is a critical aspect that plays an enormous role in helping people to accomplish their goals. In any occasion, if the clients get of track, the clients plans on using meditation to “get back on track.” Furthermore, in order to maintain a healthy sugar levels, the client is committed to engage a physical activity, take glucose tablets when necessary along with multivitamins, and to avoid indulging in sweets and high carbs. Outcomes by Which to Measure Success Additionally, success will be measured by health, weight loss, and endurance. The most important concept of losing weight is to focus on health and not on the numbers on the scale. Health is the first priority because once the author feels better; she will know that she is attaining her goals. However, weight loss is important because it will let her know if she is abiding by the objectives of her nutrition and exercise plan. Once the weight starts diminishing, the author will know that she is doing the right thing for her body and her mind. Another important method to analyze success is to measure endurance. If the body feels stronger and has more stamina and strength, an individual will know that the plan is working in their efforts to live a healthier life. Without a doubt, success will be measured by keeping constant sugar levels. Obviously, the client cannot go from type 1 to type 2 conditions. The most essential concept of controlling diabetes is to focus on maintaining normal sugar levels, which will play a vital role towards maintaining an overall good health. Maintaining diabetes is also essential so the client can try not to be dependent in any medication in the future. Once the sugar levels are maintained without excess use of medicine, than automatically the person will be rejuvenated. Evidence of the Plans Effectiveness for the Identified Problem In order for this plan to be effective, several factors play a critical role. These factors include but are not limited to: keeping consistent sugar levels, being physically active, and whether the client does not use excess of medications. Analyzing the plan’s effectiveness will depend on client’s willpower to follow the plan completely in order to see whether the plan was effective. If the goals are achievement, the client will be motivated to keep the level of commitment. If the client is not happy, then obviously modifications must be made. For instance, if the client is not eating enough carbohydrates as shown by the Food Guide Pyramid, then the client must make adjustments to consume those nutrients on a daily basis. Potential Health Risks without the Plans Implementation Without a doubt, it is critical that client safely regulates their diabetic condition. Since the client’s family has a previous history of diabetes, it is essential that the client maintains the levels in order to avoid risk of heart disease, osteoporosis, and maintaining a healthy BMI. Diabetics sometimes have hard time controlling weight, which can be detrimental to their health. Since diabetic is a genetic condition, the client should try to control all the factors that are within the capacity. Adjustments to the Plan for Changing Nutritional Needs Several factors may impact the plan such as: heredity factors, age, injury, or other medications. As people grow older, many lose the energy and the stamina needed for engaging in a physical activity. Therefore, sometimes it is essential to engage in a physical activity that the client will enjoy rather than doing it for health reasons. Another factor that can affect the plan is taking additional medications than taking one prescribed for diabetes. Sometimes people switch to new medications and are not aware of the risks that these medications pose. If the client switches to a new medication, the client should consult with the doctor first. The client should never decide to any over the counter drugs such as ibuprofens, acetaminophens, aspiring, etc. In addition, the client should always have access to insulin and glucose tablets just in case of emergency. This will ensure that the client is always prepared for even the worse situations. Physical Activities As mentioned above, physical activity will be no doubt essential. Thus, most of the physical activity in this program consists of strength training for two days and cardio for the other two days. For example, the client will be expected to go through a circuit of machines which will strengthen their chest, arms, shoulders, legs, and back. Most of these exercises are shown in each part of the machine that is available in the gym. As for cardio, treadmills are readily available in every gym. The program is easily implementable so that client can be active and accomplish the goals outlined in this plan. Undoubtedly, incorporating a nutrition and a workout plan can be a challenge, but achievable. The client should be motivated and excel in time management to get the wanted results. Setbacks are part of life; it’s the adjustments that the client must implement that will make this plan a successful one. This plan is beneficial because it will be able to control her sugar levels, and have confidence that diabetes will not be a detriment to his or her lifestyle. Anyone can follow nutrition and an exercise plan, granted they are focus, educated, and motivated to live a healthy and active lifestyle. APA APA, American Diabetes Association )http://www.diabetes.org/food-and-fitness/fitness/weight-loss/bmi-calculator.html) APA, American Psychological Association (http://www.apa.org.ezproxy2.lib.depaul.edu/) "Diabetes In America," 2nd edition National Diabetes Data Group National Institutes of Health National Institute of Diabetes and Digestive and Kidney Diseases NIH Publication No. 95–1468 1995 insulin-dependent diabetes mellitus. (2010). In Encyclopædia Britannica. Retrieved October 31, 2010, from Encyclopædia Britannica Online:http://www.britannica.com.ezproxy2.lib.depaul.edu/EBchecked/topic/289522/insulin-dependent-diabetes-mellitus Read More