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RUNNING HEAD: Blogging Your 1

Blogging Your Way to Wellness

James Morra

HCS308 – Introduction to Nutritional Concepts

Final Project

Dr. Christine McMahon

February 29th

2016

Blogging Your 2

February 18th

2016

Quality of Food vs. Quality of Life

Our immune system is constantly at battle as the body’s own personal defense system. Proper

nutrition and diet is vital to supporting a long, healthy lifespan. You don’t just want to be

alive—you want to be able to live! All it takes is understanding simple science and what good

nutrition really is. Malnutrition is a major trigger for the start of poor health and onset of

disease. It is ‘caused by excess or deficient food energy or nutrient intake’ (Sizer & Whitney,

et., al., 2014) which in turn causes a spiraling effect into poor health status. The connection to

nutrition and disease is two-fold. Malnutrition can lead to disease or worsen an already existing

disease. The main body functions of digestion and absorption are affected primarily by the lack

of sufficient nutrients and the body is now in a lower state of nutritional support, which weakens

the immune system and either, worsens an existing disease OR can be the cause of onset chronic

disease. A chronic disease is one that is caused by poor nutrition and lifestyle habits, such as

smoking, drinking and, of course, very bad eating habits. Hypertension (high blood pressure),

heart disease, strokes, and diabetes are just a few of the serious chronic diseases brought on by

poor diet and malnutrition issues. In the charts below, look at the leading causes of death. The

first 3 are lifestyle related and the second leading cause of death is due to obesity and overweight

issues that are a direct result from poor diet and nutrition. In both charts, we see astounding

statistics that place the blame on us! We are responsible for the connection between proper

nutrition and its impact to onset of disease. This site provides valuable information

http://fnic.nal.usda.gov/diet-and-disease

Sizer, F. & Whitney, E. (2014). Nutrition: Concepts and controversies (13th ed.). Mason, OH: Cengage Learning. ISBN: 978113360318

http://fnic.nal.usda.gov/diet-and-disease

Blogging Your 3

Blogging Your 4

February 20th

2016

Food Choices Matter

Our heritage and cultrual backgrounds most definitely influence our food choices. Every culture

has its staples favorites and foods they ‘grow up’ with. We often keep these choices in our daily

menus throughout our life. But, what are the consequences? Are some cultures eating foods that

are causing disease? Do some cultures automatically participate in healthy eating just by the

foods they grow and produce? ‘In 1900, Americans chose from among 500 or so different foods;

today, they choose from among tens of thousands’ (Sizer & Whitney, et.,al.,2014). The cultural

connection is often associated with using food as the focus of celebrations and holidays. It

represents what a culture is to many. But, ‘other factors, psychological, physical, social, and

philosophical, all influence how people choose which foods to eat’ (Sizer & Whitney,

et.,al.,2014). So we look at environment, availablity, cost, preference, location, health benefits,

and so many other factors that influence a person’s food choices. The bottom line is, education

needs to superceed these factors and putting into action a lifestyle plan that includes healthy

eating for a healhty body allowing yourself to indulge in yours and other cultural favorites in

moderation. This interesting food guide for educators is a great way to learn about some of the

most popular ‘food cultures’ and can provide insight to health statistics among the people in

these areas https://www.healthyeating.org/Portals/0/Documents/Tip%20Sheets/CulturalFoodGuide.pdf


https://www.healthyeating.org/Portals/0/Documents/Tip%20Sheets/CulturalFoodGuide.pdf

Blogging Your 5

February 22nd

2016

Essential Nutrients—what are they and how do they help?

The main energy nutrients are carbs, fats, and proteins. These are 3 of the six classes of

nutrients, the others are vitamins, minerals and without any exception, water, water, water!!!

The most vital nutrient of life starts with water! You cannot live without it!

The two charts above give you a clear picture of what micro and macronutrients are. They

function together. Fats, carbs, and proteins help to fuel the body and maximize energy

efficiency. They are the macronutrients—Vitamins and minerals ‘act as regulators, assisting in

all body processes: digesting food; moving muscles; disposing of wastes; growing new muscle

tissue; healing wounds; obtaining energy from carbs, fat, and protein; and participating in every

other process necessary to maintain life’ (Sizer & Whitney, et., al.,2014). That is a very big job

for these 6 essential players.

The body cannot produce these nutrients on its own and therefore must be ingested by way of

proper and healthy food choices. Deficiency results in malnutrition, which hurts the body’s

natural process and functions, impairs immunity and can result in onset of chronic disease or

exacerbate already existing disease in the body. They are called essential nutrients for a very

valid reason. The components of a nutritious diet: variety, moderation, calorie control, balance,

and adequacy (Sizer & Whitney, et., al.,2014) will provide daily delivery of all essential

nutrients.


Blogging Your 6

February 23rd

2016

Understanding Digestion in Simple Terms

The body has to ingest all the essential nutrients in order to begin to use them. Digestion is the

process in how they get used. So, here is a brief rundown of what happens to food once you

begin to start chewing it. I will explain along the way how carbs, fats, and proteins are broken

down and delivered in the simplest terms so that you can really understand what is taking place

inside your body. I make a very strong point in my talks about weight loss and especially weight

management, which it is very important to understand WHAT the body is doing with food and

HOW it must work internally to keep a body healthy and moving. I really believe that once you

understand digestion and what is happening with the food you eat—you will automatically begin

making healthier choices that support this very difficult but amazing process.

There are two parts to digestion- mechanical and chemical. First, food is chewed and moistened

by salivary glands to break it down, then swallowed by way of the esophagus, which moves food

to the upper chamber of the stomach. Food can remain there for up to several hours. The main

function of the stomach is to use gastric juices and strong acids to churn the food and mash it up

into a fine paste, called chyme (Sizer & Whitney, et.,al.,2014) so that it can be pushed through

the pyloric valve which regulates the flow of chyme into the small intestine for absorption to

begin (Sizer & Whitney, et.,al.,2014)

Digestion begins in the small intestine and the major players are the pancreas, liver, gallbladder,

and of course the small intestine. Carbs are broken down with enzymes produced by the

pancreas and intestinal lining cells further breakdown starch and sugars into simple sugars for

absorption. Liver uses bile from the gallbladder, which emulsifies fat and prepares it for the

enzyme process by the pancreas these tiny particles are moved into the small intestine where the

actual fats are split into fatty acids and ready to be absorbed. Finally, enzymes from the pancreas

and small intestine break down proteins where they are transformed into amino acids, which is

the way they are absorbed. Almost all protein ingested is digested and absorbed.

Pretty amazing stuff!!! It is easy to get overwhelmed by hearing the technical side of the

digestion process but try to separate in your mind each individual organ starting with the mouth,

esophagus, stomach and then picture below that the liver, pancreas, and both large and small

intestines, leading to the very final and life supporting function, of waste removal.

Know with this in mind, picture that piece of pizza you just ate, how bulky and loaded with

sauce, cheese and other toppings. Now imagine what is happening inside your body, as you

study the graph below, you will know what is taking place and therefore will be more aware of

things like feeling bloated, indigestion, heartburn, digestive issues like diarrhea and food-borne

illness. I believe, without a doubt, that most, if not all, weight loss and diet programs are

forgetting to teach this very important science of the body. Knowledge of the digestive process

leads to sound food choices because you are aware of what the process food is taking inside your

body. If you feed the body whole, clean, nutritious food, it will respond in a healthy way. The

body will always let you know what it does not want and you need to learn those signals to make

small corrections along the way.

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Take a look at this digestive system diagram!


Blogging Your 8

February 26th

2016

The Lifespan of Health and Wellness

Choices are everything when it comes to our health and wellness!

THIS OR BETTER

‘Wellness is defined as an active process through which people become aware of, and make good

choices toward, a more successful existence. Wellness is a process rather than a goal’

(Anspaugh, Hamrick, Rosato, et., al.,2011).

Lifecycle Nutrtion

This is basically a term that defines our nutritional needs during all phases of our lives; from

infancy to old age. The crictial period of life is the exact moment when each organ and tissue

grows with its own characteristic pattern and timing (Sizer & Whitney, et.,al.,2014). This is

truly when a life begins and the most important time to begin supplying the best and only the

essential nutrients for a full proper development.

In the gentle early stages, even through childhood, better eating habits can be governed by

parents, making sure their children eat proper nutrtious foods. But as we grow into teens and

young adults, junk food can easily take over and as you see above, we really are a product of

what we eat! Through the growth and education process we learn about essential nutrients and

how the aging body will need more careful food choices to support organs whose mass gets

smaller with age and, thus, results in a less efficient output. It is up to the individual to maintain

proper diet and nutrient intake to lessen or eliminate any consequence the aging process poses.

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It is a very delicate process because in the early years vitamins and minerals are truly essential

but in an aged person sometimes less is better and that requires careful attention to your body’s

needs and obtaining the information to make a healthy plan of action.

The Lifecycle Nutrtion page from this USDA website serves as a perfect informational and

educational guide through all the stages of the necessity of nutrition starting at preconception—

which is truly the very ‘thought’ stage of life.

http://fnic.nal.usda.gov/lifecycle-nutrition

Follow this link above and explore each area of the lifecylce nutrition needs OR explore the

areas you may be interested in right now. Maybe you are an older adult trying to maximize your

energy intake and balance your weight at the same time or a college student trying NOT to live

on fast food because you work full time and classes are your top priority. Each section gives

amazing information about the specific lifecyle and then takes you to other very informative

links as well. It is a government website and lead by the U.S. Department of Agriculture.

We can encapsulate in a blog the need for nutrients, of course, for every stage of life and how

different age ranges will require more or maybe less—depending on lack of movement and

ailments as one ages. When we evaluate nutritional requirements across a lifespan the common

denominator will always remain to be the 6 classes of essential nutrients. Exploring this USDA

website will take you deeper into the lifecyle nutrition stages and guide you to healthier choices.


Anspaugh, D. J., Hamrik, M. H., & Rosato, F. D. (2011). Wellness concepts and applications. (8th ed.). New York: NY, McGraw-Hill Higher

Education.




Blogging Your 10

February 29th

2016

Personal Growth and Change!!!

Today is about assessing my food choices, especially after all the dialogue we have engaged in

over the process of digestion, the intake of the proper nutrients and how our lifestyle, culture,

and habits can affect it all with both good or bad influence. The unavoidable problem with

nutrition and diet mayhem is that poor choices result in poor health—bottom line!

From today forward, I am going to put a plan of action into place the further helps me define my

food intake choices and even to tighten up my portion control as well. I am a firm believer,

through direct experience, with positive result, that you can feed the body with proper nutrients

and meet all the RDA needs, get your good fats, proteins, complex carbs, berries, nuts, water and

yes even indulge one day a week with your favorite snacks or sweets and with all this you can

maintain a healthy weight, energized body and keep your internal health preserved as well.

My weakness is not getting enough raw or warm vegetables in the colder months. I went on the

hunt and found the Green Giant answer with a new variety of whole, fresh packed, frozen peas,

corn, carrots, broccoli, all seasoned lightly with no preservatives or artificial flavors. They steam

in the bag and help me hit that DRI. I also bought a very cool giant thermos called the

BubbaKeg, which enables me to drink warm to hot water all day long being out in the cold. This

made a huge difference in my tolerance for the cold this year. I was not stiff or achy and

Blogging Your 11

drinking warm to hot water/tea all day kept my body fully hydrated—this was a great discovery

for me as it made a huge difference in my body’s performance.

The last thing I want to continue doing is tracking my food with the ChooseMyPlate app for your

phone or you can go to the website, that I will provide below and you will be able to log in and

create your profile. It helps you to calorie count, and most important it gives you the amounts of

fats and sodium and vitamins, and essential nutrients by way of a very detailed report. I find this

really helps you to learn more about what you are eating AND also gives you the spark to go an

explore better options. When you see your first report you will be surprised that even though

you thought you were eating well and clean and whole—the numbers won’t match. You may

have to cut back on an egg or eggs throughout the week to limit cholesterol. You may discover

that your saturated fat intake is much higher than you thought and that adjustment needs to be

made. This program is simple to use, in the palm of your hand and it really works toward

keeping you in line with healthy choices, which means healthy body, which means healthy life!

http://www.choosemyplate.gov/

‘You exhibit your openness and willingness to

Listen and learn

And, you tell and share

In doing so—you share your humanness

It is acknowledged and shared

Something happens—

Mutual understanding ’ (Spector, R., 2004)

I end the post with this referenced excerpt from a poem of cultural understanding but I also

interpret tome of the lines to the relationship you have with your own body. The idea of


Blogging Your 12

listening to your body helps keep you in tune and motivates you to learn how to protect and take

care of such a stellar machine. You must take your good health experience and knowledge and

share it with others to help teach and motivate those who may be struggling and can learn from

you. This shared knowledge of health, wellness, and nutrition does create a mutual

understanding that this journey to wellness is meant to be shared with the hope of taking as many

people as you can find along with you!


Spector, Rachel E. Cultural Diversity in Health and Illness for Ashford University, 7th Edition. [VitalSource

Bookshelf Online]. Retrieved from https://bookshelf.vitalsource.com/#/books/9780558856526


https://bookshelf.vitalsource.com/#/books/9780558856526

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