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Cumulative Wellness Essay
Nutrition and wellness (NSC-150)
Grand Canyon University
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Cumulative Wellness Project
Isabella J. Mendez CSET, Grand Canyon University Nutrition and Wellness: NSC- Dr. Seminoff December 13, 2020
Nutritional Intake: Macronutrients Prior to taking the class of Nutrition and Wellness, I was completely unaware of the abundant factors that all partake in the attribution of a happy, healthy mind and body. With the utilization of a website, My Fitness Pal, a food diary was established based off my body weight, height, and physical activity. My micronutrients plan was set to be 150g of carbohydrates, 40g of fat, 60g of protein, 13g of saturated fat, and 25g of fiber. Through much studying, and the steady documentation of the specific foods I consumed, I was able to observe my macronutrient intake over the course of three days. The results were not disappointing, but rather unsatisfying. I was eating just a little bit over my daily average intake yet meeting close to my daily averages for all four macronutrients except for fiber. Therefore, I have no issue finding excellent food sources for the four macronutrients, besides dietary fiber. Consequently, I will make positive changes in my diet with a plan for continual macronutrient improvement in the future by eating 200 calories less than what I am typically eating (reducing my macronutrient intake—making it more balanced). Regarding fiber, my needs of it were low (following my Diet Worksheet Analysis ). According to current research, I can gain my soluble and insoluble fibers in a form of salad, cooked vegetables, fruit juices, oats, and wheat cereals (Alfawaz, Hanan et al., 2020). Thus, I plan on eating 1 cup of these fiber-rich foods each day per week, to reach my daily recommended dietary fiber intake. Nutritional Intake: Micronutrients, Phytochemicals, and water Unlike my previous lack of knowledge regarding macronutrients, I knew vitamins and minerals were needed for one’s general health, but never thought about how extremely essential these nutrients are for proper cognitive function, bone density, skin repairment, muscle growth, immunity strength etc. (Human Kinetics, 2018). With the use of the My Fitness Pal app, based
60 minutes of exercise per day. So, I drink about 64-70 ounces of water each day (approximately 8 cups) and I feel great about my hydration routine.
Physical Activity: Cardiovascular and Strength Training Over a period of 12 weeks, starting in September and ending in December, I have recorded data that correlate to cardiovascular health and strength training. The main goal of mine was to lose fat while gaining muscle at the same time. I participated in a great number of activities through weekly S.M.A.R. goals, both based on a nutritional and physical manner for optimal transformation. According to P. Walters and J. Byl (2013, p. 443) there are five major benefits of strength training that will, “help boost your fat-burning metabolism, develop strong bones, reduce your risk of injury, and can significantly enhance your functional capacity. I plan to continue practicing my daily exercise routine for the maintenance of these impactful benefits specifically through isometric exercise, which is the contraction of muscles without movement of the body, and cardio training. My new routine for cardiovascular and strength improvement in my future will begin at 6 am regarding a performance of 4 sets/80-100 percent effort targeting my abdominal area with crunches (10 reps), arms and chest with modified push-up (15 reps), legs and glutes with hip extensions (10 reps), and a 20-minute jog per day. Mental/Emotional Health/Avoiding Destructive Behaviors Beginning the first semester/new chapter of my life with an open mind and strong determination for success and growth was easy. Assignments were not as layered, the environment was new and unexplored, an efficient number of hours for sleep were obtained, exercise and diet were not centered around my headspace etc. Yet, at some point during this school year, there was a transition that could be labeled as a conflicting point in my time. Social life is intriguing and valuable, yet too much of anything can be bad. I let my social lifestyle take
away precious hours of sleep, manageable work-time periods, and achievable body/timely goals that I could have reached if I would not have eaten take out with my friends so often. As much fun as I had, I ask myself, was it worth it? As documented in my Eating Behavior Journal , I got to observe and re-think my behavior on a deeper note. For a normal day, I typically eat wholesome, raw, homecooked meals and in the perfect amount –until I am 85-95 percent full. Although, through this journaling, I learned that I tend to not eat breakfast and eat small amounts of pre-made/ processed (easy to prepare) foods during the late afternoon to evening when I am under the emotions of stress, tiredness, or extreme hunger. Thus, I must again ask myself, why am I feeling stressed, tired, and suddenly very hungry throughout the week? Once the excitement of college life faded away, and courses became more rigorous, my mental/emotional health also began to fade. Being away from home with little contact with my parents, lack of sleep, lack of proper micro, macronutrients, pre/probiotics, and weak connections with others made it increasingly difficult to break the chain of bad habit. I now know that your gut health is connected to your overall feelings (psychologically and physically). Thus, to improve in my areas of growth, little steps must be made. I will establish a breakfast with two fried eggs, black pepper on 2 slices of Dave’s 21-grain toast with an apple and 24 ounces of water, Monday through Sunday, every morning at 7:30 am. I also plan to partake in breathing exercises each day as soon as I wake to work on cognitive reframing. Mentioned by Walters, Needham & Williams (2013) musicians and athletes use deep breathing techniques to relive stress by the taking of a deep breath through the nose, holding in the air for 5-7 seconds before slowly exhaling and repeating three to four times to releasing muscle tension. I look forward to surpassing my bad habits in my nutritional intake, cardiovascular and strength training, and emotional/mental health.
Cumulative Wellness Essay
Course: Nutrition and wellness (NSC-150)
University: Grand Canyon University
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