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Category: Health

Ideal Date

Nutrition Plan for 200 lb man

DAYS Breakfast Exercise Lunch Dinner Aditional Snacks Normal Calorie Intake- 2,088 Total amount of calories Calories burned
Sunday Oatmeal-150 cal Grilled Chicken sandwich – 350 cal Whataburger #1- 630 cal. apple- 95 cal 2,088 – 1,635 = 453 1,635
water- 0 cal Potato chips- 160 cal Medium Fry- 390 cal popcorn- 106 cal
Dr. Pepper-250 cal Sweet Tea – 88 cal
Monday Oatmeal 150cal 30min weight lifting – burns126 cal Chick-Fil-A 12 count- 400 cal Turkey Sandwich- 350 cal Pretzel- 108 cal 2,088 – 2,013 = 75 2,013 126
Orange Juice – 113 cal Med Waffle fries- 400 cal Potato chips- 160 cal Hershey bar- 210 cal
Sweet Tea- 130 cal Water- 0 cal mini pringles- 118 cal
Tuesday Cheesy omlet – 350 cal 30 min eliptical- burns 432 cal Salmon- 366 cal Grilled chicken ceasar salad- 264 cal banana- 105 cal 2,088 – 1,760 = 328 1,760 432
toast – 30 cal Sweet Tea- 130 cal Lobster- 129 cal 3 chocolate chip cookies- 234 cal
fried rice(1 cup)- 228 cal Water- 0 cal Vanilla milkshake- 356 cal
Wednesday 3 pancakes- 780 cal 30 min jog- burns 480 cal Marie Callender’s Chicken Pot Pie-380 cal steak- 852 cal grapes- 62 cal 2,088 – 2,064 = 24 2,064 480
orange juice- 111 cal Lipton sweet tea- 135 cal baked potato- 161 cal
5 saltine cracker-63 cal
Thursday Bacon, egg, and chesse biscuit-426 cal 30 min of bicycling- burns 382 cal Lasagna – 166 cal spaghetti- 442 cal beef jerky- 410 cal 2,088 – 1,979= 109 1,979 328
Milk-122 cal water-0 cal 2 slices of garlic bread- 412 cal granola bar- 132 cal
Orange-45 cal garlic bread – 206 water- 0 cal
Friday 10oz strawberry shake- 320 cal 20 min swimming- burns 318 cal fried tuna – 64 cal Big Mac- 550 cal Potato chips- 150 cal 2,088 – 1,891 = 197 1,891 318
Dr. Pepper- 250 cal Large fry- 500 cal banana- 105 cal
Lg Dr. Pepper- 270 cal
Saturday Greek yogurt- 100 cal 10 min tennis- 111 cal 6 Tacos- 624 cal BLT- 550 cal 2,088 – 2,020 = 68 2,020 111
pineapple juice – 135 cal Lipton sweet tea- 135 cal med french fries- 365 cal
water- 0 cal

Nutrients is Broccoli

-1 cup of broccoli chopped

 Screen Shot 2015-01-26 at 8.51.23 PM

                                                           Nutrients in broccoli:

Vitamin K – essential for the functioning of many proteins involved in blood clotting

Vitamin A – helps vision and is required for the immune system and production of red blood cells.

Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.

Folate – is necessary for the production and maintenance of new cells in the body.

Lutein – may slow progression of age-related macular degeneration and cataracts.

source:http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables/Article-Viewer/Article/91/health-benefits-of-broccoli.aspx

10 sources of fiber:

Beans

Whole grains

Brown rice

Popcorn

Nuts

Baked potato with skin

Berries

Bran cereal

Oatmeal

Vegetables

 

10 sources of protein:

Turkey and chicken breast

Fish

Cheese

Pork chops

Lean beef

Tofu

Soy beans

Eggs

Yogurt & Milk

Nuts and seeds

 

10 sources of fat:

Avocados

Eggs

Olive Oil

Nuts

Nut Butter

Fatty fish

Coconut

Butter

Cheese

Processed meat

 

Sources of B12:

Meat

Fish

Liver

Crab

Fortified soy products

Dairy products

Fortified cereals (all bran)

Swiss cheese

 

 

Amino Acids

Amino acids combine to make protein. They help us break down food, grow, repair body tissue, and perform many other bodily functions.

 

9 amino acids:

histidine,

isoleucine,

leucine,

lysine,

methionine,

phenylalanine,

threonine,

tryptophan,

valine

 

Foods with all amino acids:

Eggs

Meat

Soybeans

Quinoa

Poultry

Seafood

Dairy

200 lb man diet & exercise plan

DAYS Breakfast Exercise Lunch Dinner Aditional Snacks
Sunday Oatmeal-150 cal runs 1 mile -burns 155 cal Grilled Chicken sandwich – 350 cal Whataburger #1- 630 cal. apple- 95 cal
water- 0 cal Potato chips- 160 cal Medium Fry- 390 cal popcorn- 106 cal
Dr. Pepper-250 cal Sweet Tea – 88 cal
Monday Oatmeal 150cal 30min weight lifting – burns126 cal Chick-Fil-A 12 count- 400 cal Turkey Sandwich- 350 cal Pretzel- 108 cal
Orange Juice – 113 cal Med Waffle fries- 400 cal Potato chips- 160 cal Hershey bar- 210 cal
Sweet Tea- 130 cal Water- 0 cal mini pringles- 118 cal
Tuesday Cheesy omlet – 350 cal 30 min eliptical- burns 432 cal Salmon- 366 cal Grilled chicken ceasar salad- 264 cal banana- 105 cal
toast – 30 cal Sweet Tea- 130 cal Lobster- 129 cal 3 chocolate chip cookies- 234 cal
fried rice(1 cup)- 228 cal Water- 0 cal Vanilla milkshake- 356 cal
Wednesday 3 pancakes- 780 cal 30 min jog- burns 480 cal Marie Callender’s Chicken Pot Pie-380 cal steak- 852 cal grapes- 62 cal
orange juice- 111 cal Lipton sweet tea- 135 cal baked potato- 161 cal
5 saltine cracker-63 cal
Thursday Bacon, egg, and chesse biscuit-426 cal 30 min of bicycling- burns 382 cal Lasagna – 166 cal spaghetti- 442 cal beef jerky- 410 cal
Milk-122 cal water-0 cal 2 slices of garlic bread- 412 cal granola bar- 132 cal
Orange-45 cal garlic bread – 206 water- 0 cal
Friday 10oz strawberry shake- 320 cal 20 min swimming- burns 318 cal fried tuna – 64 cal Big Mac- 550 cal Potato chips- 150 cal
Dr. Pepper- 250 cal Large fry- 500 cal banana- 105 cal
Lg Dr. Pepper- 270 cal
Saturday Greek yogurt- 100 cal 10 min tennis- 111 cal 6 Tacos- 624 cal BLT- 550 cal Hershey bar- 210 cal
pineapple juice – 135 cal Lipton sweet tea- 135 cal med french fries- 365 cal apple- 95 cal
water- 0 cal

Skeletal Nutrition Assignment

Skeletal Nutrition Assignment

A poor diet and lack of exercise can hurt the skeletal system due to inadequate nutrients and increased stress due to excess weight. However, a balanced diet can strengthen the skeletal system.

Foods with high calcium such as dairy, dark green leafy vegetables, or fortified foods can make your bones stronger. Since milk provides 300mg. Ca./8oz glass, it is often assumed it is the best food source of calcium. There are other excellent whole food choices for supplying Calcium, and the necessary minerals (e.g. magnesium, phosphorus, silicon) and vitamins

Consumption of high quality fats help the absorption of vitamins A and D into your bloodstream. Vitamin A is needed to keep your intestinal lining healthy and readily able to absorb minerals in the foods that you eat.

Here are some examples of foods that are rich in healthy fats: Extra virgin olive oil, avocados, organic eggs from cage-free birds, soaked nuts and seeds (about a handful per day at most), cold-water fish and high quality fish oils, coconuts and coconut oil, bone broths, and organically raised red and white meats (should be eaten sparingly if eaten at all – with proper planning, there is no physiological requirement for red and white meats)

Foods that are strongly acid-forming in your blood and should not be in your diet include: artificial sweeteners, soft drinks (pop), sugar, cookies, cakes, and pastries made with white flour, table salt, and alcohol. These foods will not make your skeletal system stronger.

sources-

http://naturalfoodpantry.ca/nurture-and-nourish-your-bones/

http://drbenkim.com/prevent-osteoporosis.html

news story 2

Today, the theatre arts department will not compete in the district one-act play (OAP) contest because Principal Ken Hughes deemed the content of the play inappropriate after reviewing it on Wednesday.

 

“I can’t say I’m surprised,” OAP director Scott Shesner said, “I’ve received about 25 phone calls in the last week from a group in town that is upset with the play i selected as the competition play this year.”

 

The group that contacted Shesner multiple times is one of their competitors for audience for the spring and fall plays. Shesner states that they usually sell out with their performances, while the competition has problems filling half of their auditorium.

 

“The sad thing is that with Mr. Hughes decision, more than one person is being hurt. All the kids have put forth a tremendous amount of effort for this production,” Shesner said.

 

The students in the OAP had a bake sale and car wash to make enough money for the costumes because the school district could not afford them. They performed it in front of the parents and none of them had a problem with it. According to parents, they were pleased with the play.

 

“Yes, there were some complaints, and I decided that this play was not representative of what we should be about. There was excessive physical contact,” Hughes said.

 

According to Hughes, he was receiving phone calls and a few letters on this issue. The superintendent was stopped by some people in the parking lot who complained. Hughes approved the OAP earlier in the year so he did not attend any of their practices to make sure it was appropriate.

 

“The judge at the zone meet told us the sexuality on stage was overshadowing the scene. This is not what we wanted,” senior member of the cast Heath Jackson said.

 

The judge suggested they move the action offstage so it would not distract from the scene. According to Jackson,they moved the gesture between the characters offstage so it is just implied now.

 

“Mr. Hughes made a big mistake and he should change his decision. No one else on campus wins awards for their work,” Jackson said. “I guess he just wants everyone to be losers so he has to come down on us.”

 

The football team hasn’t advanced in over 10 years, and the basketball team hasn’t won. According to Jackson, no one has won anything, and they are the group on campus that brings credibility to an organization.

“This type of thing has happened in the past, but it is very unusual for it to happen,” UIL OAP director Luis Muñoz.

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