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Personal and Community Health

Discussion Board - Nutrition & Fitness

Health Tips from Coach Cass! - Clean Eating & Fitness

Clean eating doesn't mean that you eat "perfectly" never "cheating" never falling for certain not so healthy cravings. It's about making good food choices 90% of the time because we love and value our bodies and health. Part of life especially during the holidays, special occasions, and vacations is enjoyment. It's enjoyable to have dinner with your friends and share a dessert.

There's nothing wrong with that, as long as the majority of your food choices benefit your body nutritionally. Remember that your body is affected by what you do the MAJORITY of the time. Not occasionally.

For example, if I have a piece of cake at my friend's birthday party you're not going to know I had that cake tomorrow. However, if I make it a week or month-long birthday celebration that cake is going to start to show on my back, stomach, or in the form of love handles. lol. One "bad" meal is not going to make you unhealthy just like one "good" meal isn't going to all of a sudden make you healthy. The key is consistency. The same goes for your workouts. You can't workout once a week or month and expect to see results. Saying all this to say. Make healthy choices and clean eating part of your lifestyle, which isn't perfect but sure is wonderful! Your body will surely reflect your decisions.

Workout Jam of the week
Bhampa Side to Side by DJ Cleo

Nutritional Tip of the week
This is how your portions should look on your plate ideally. Stack up on those veggies and keep the carbs and lean meat to quarters of the plate.

Fit Tip of the week
You ever workout or go for a run and feel a crazy side stitch or cramp? Well, it's basically a muscle spasm of your diaphragm which is instrumental in breathing and can get super tired. These cramps are a result of shallow breathing and they're a little alarm letting you know that you're not taking deep enough breaths. It could also be the result of an imbalance of blood electrolytes. But to avoid these crazy side cramps first put your hand on your stomach and take deep breaths. If you're breathing from your lower lungs your stomach should rise and fall. Also, you should stretch out the cramp. So if the cramp is on your right side, raise your right hand and lean to your left and vice versa if it's on the other side. Also, try not to eat less than an hour or two preferably two before your workout. Cause that can also cause the cramp as well.

Part 1: Diet Analysis

Reminder: Respond to two of you classmate's posts for full credit.

Complete a diet analysis by tracking your meals for three days on the Pearson website. Summarize your findings and discuss what areas need improvement in your diet.

Accessing "My Diet Analysis on Pearson's Website
1. Log into the Pearson's websiteusing your username and password.
a.) Course Home (mypearson.com)

b.) i.) Username:[email protected]
ii.) P/w: Samira01
iii.) Country: United states
iv.) Phone #: +1-240-467-0138

2. Click on your class section: "HLE 1150: Personal & Community Health - DL01- Summer 2021."
3. Under "Master Health" on the left side of your screen, click on "My Diet Analysis".
4.Go to "Profiles" and create a profile.
5. Go to " Diet" and record and track your breakfast, lunch, and dinner for three days.
6. Once you have completed three days of tracking your meals, print two reports.
7. Go to "Reports" and select "Actual Intakes -vs- Recommended Intakes".
8. Go to "Reports" and select "Calorie & Fat Sources".
9. Click on each report so that the system can create a summary of each report for you.
10. Use these reports to identify the areas where your diet can be improved.
Answer the following questions:
1. Analyze the "Actual Intakes - vs- Recommended Intakes" report. What nutrients are you lacking in your diet? What can you do to improve your diet and create a more nutritious diet?

2. Analyze the "Calorie & Fat Sources" report. Is your calorie and fat intake healthy? What can you do to improve your diet and create a more nutritious diet after reviewing this report?

Write The Vision!

Part 2: Nutrition SMART Goals
How can you incorporate these tips into your current eating habits? As a group, create a healthy eating plan that can help improve your current diet. Discuss in detail three specific ways that you can incorporate clean eating/healthy eating habits into your lifestyle.

Healthy Eating SMART Goal 1:____________________________________________

1. Specific - Define your goal, what do you specifically want to do?
2. Measurable - How will you measure your progress towards achieving this goal?
3. Achievable - What will you do to achieve this goal each day?
4. Relevant - Why is this goal relevant to your overall fitness goals?
5. Time - Create a realistic deadline to achieve this goal.
Healthy Eating Goal 2:_______________________________________________________

1. Specific - Define your goal, what do you specifically want to do?
2. Measurable  - How will you measure your progress towards achieving this goal?
3. Achievable - What will you do to achieve this goal each day?
4. Relevant - Why is this goal relevant to your overall fitness goals?
5. Time - Create a realistic deadline to achieve this goal.

Healthy Eating Goal 3:_______________________________________________________

1. Specific - Define your goal, what do you specifically want to do?
2. Measurable - How will you measure your progress towards achieving this goal?
3. Achievable  - What will you do to achieve this goal each day?
4. Relevant - Why is this goal relevant to your overall fitness goals?
5. Time - Create a realistic deadline to achieve this goal.

Attachment:- Personal and Community Health.zip