Personalized Nutrition And Exercise Plan Essay Example for Free

Personalized Nutrition And Exercise Plan Essay For as long as I can remember, I have always had some sort of struggle with my weight. When I was younger, I was a top ranked gymnast and it was extremely important for me to maintain a low, yet healthy weight. I managed to be successful with that for years up until the time that I got severely injured ultimately forcing me to quit competing. Upon quitting gymnastics, I hit puberty, my body drastically changed, and access weight has been an issue ever since. The birth of my two children has not helped my struggle with weight as I had gained 40 pounds with each pregnancy. As you can see, my outstanding weight issue is what will be discussed in this paper. Up until now my diet has consisted of whatever and how much of whatever I chose to eat. I have never paid attention to calories, nutritional facts, or the size of portions. I have always just eaten what I wanted to eat until I had felt like I had had enough. Although I struggle with my weight, I have never been considered â€Å"fat† by those around me. My height is 5 feet 4 inches and my weight is 175 pounds. When I enter this information into a BMI calculator it gives me the body mass index of 30 which is considered moderately obese. Just hearing the word obese gives me a horrible feeling and makes me want to cry. I have never considered myself obese. However, at the same time I am constantly disgusted with my body. Throughout my journey through this class I have been able to think of many goals to set for myself to allow me to be healthier. First, I will start with my nutritional goals. The first nutritional goal I will talk about is my daily caloric intake. From now on, I plan to limit my daily calories to 1200 making sure I do not fall below the 1200 count. I realize how important it is to consume at least 1200 calories a day; falling below the 1200 calorie count can lead to dangerous, unhealthy weight loss as well as poor nutrition. My second nutritional goal is to pay attention to the percentages of each thing I am supposed to include in my diet such as protein, fiber, vitamins, and so on. For example, I want to make sure I consume the recommended 45 grams of protein and be careful that I do not exceed this amount. Staying within my recommended nutritional needs is important for a successful weight loss. Next, I will move on to the goals I have set for myself when it comes to exercise. As mentioned in a previous assignment, I usually try to take Zumba classes twice a week, Tuesdays and Thursdays. These classes are a minimum of an hour in length. I have talked to my instructor and found out that Zumba burns a minimum of 500 calories an hour for the weight range that I am currently in. Burning 500 calories in an hour is amazing and definitely helpful when it comes to losing unwanted weight. I plan to stick with my two Zumba classes a week. My second exercise goal is to spend 30 minutes each morning, just after waking, doing some sit-ups, push-ups, and crunches. My husband, who is a huge health and workout fanatic, has informed me that doing a short workout first thing in the morning helps kick up your metabolism. Lastly, the most important goal I could possibly set for myself would be to increase my water consumption. I have never been a fan of water because I have always thought of it as something will a dull taste. There are weeks when I can go without drinking any water. It seems as though I get my hydration from foods, some juice, but mostly soda pop. Soda pop is, by far, my worst addiction. Every time that I eat I feel as though I need to drink a pop with my food. I plan on eliminating pop from my diet and replacing it with water. Certain actions will be required to ensure I reach my goals. I will start planning out meals and making sure they have the appropriate amount of calories needed. When it comes to shopping for groceries and ingredients, I will take the extra time needed to carefully organize a shopping list that way I can avoid buying compulsively. This will make it easier to not only eat healthier, but buy healthier so that I do not have any high calorie, diet blowing snacks hidden in the house. With any goals that you set in life there will always be times when you run into complications. When it comes to my exercising goals I feel as though my family and children may complicate some of my plans. I cannot necessarily attend a Zumba class while my husband is at work and a sitter cannot be found. There may also be times when we are on the run and healthy food just is not an option at the time. Holiday meals are also a time when my caloric intake may be higher than normal. I just have to realize that even if I do mess up every now, or choose to splurge, I must continue on and not give up or lose motivation to complete my goals. In order to determine whether or not I succeed with my goals I will need ways to measure the success. I will start out by taking measurements of my body including areas like my waist, hips, thighs, arms, and chest. Even though I may not see a huge difference on the scale the inch measurements taken will be the deciding factor. I will also plan to include my husband and family in my goals so that they are informed about them and can help aid me in the journey of completing them. If friends and family know it will make it easier to stay motivated. Failure to truly commit myself to this plan can lead to morbid obesity. There are so many health risks that include heart disease, stroke, high blood pressure, diabetes, cancer, gallbladder disease, gallstones, osteoarthritis, gout, and breathing problems such as sleep apnea and asthma. Staying healthy is so important to me now more than ever. I want to live long healthy lives and be able to watch my children grow up, graduate, get married, and have my grandchildren. Obesity is such a serious problem and surprisingly it affects over 34% of American adults (Hellmich, 2010). That number is astonishing to me! I feel as though this plan will work out great for personal weight loss. Experts have spoken about how weight can be loss with simply dieting, however, they have also pointed out the dieting accompanied with exercise will increase your results (Exercise and Weight Loss, n.d.). By decreasing my caloric intake and increasing the amount of physical activity I can be sure that I will shed some, if not all, of the unwanted pounds, not to mention, live a healthier life. With some exercise and diet plans changing circumstances can force you to make alterations to your plan. Many people may include physical activity that can only take place outdoors; however, I have set goals that can be performed either inside or outside all year long. The changing seasons will not have an effect on the diet and exercise plan I have laid out for myself. The only circumstance that may slightly affect my diet and exercise plan would be pregnancy. My husband and I have discussed the possibility of having another child sometime within the next two years. If pregnancy does arise then I will have to make alterations to my plan such as adding 300 calories to my diet a day as well as avoid doing sit ups because of the possible damaging effects to the abdomen. I can, however, still participate in my Zumba classes which will be an outstanding exercise. In conclusion, as outlined above, I have set forth an easy yet effective nutritional and exercise plan. I truly believe that if I alter my diet to eating the recommended 1200 calories a day and increase my physical activity I will be successful in my weight loss. It is important for me to keep in mind that the 1200 calories should consist of healthy foods not exceeding my recommended protein, fat, and other intakes. I have my heart set on losing weight and finding a healthier me and with this mindset I know I can succeed! References BMI Calculator Plus: Personalized BMI for Your Body Type and Metabolism. (2008, November 26). WebMD Better Information. Better Health. Retrieved May 12, 2011, from http://www.webmd.com/diet/calc-bmi-plus Exercise and Weight Loss. (n.d.). WebMD Better Information. Better Health. Retrieved May 12, 2011, from http://www.webmd.com/diet/exercise-weight-control Hellmich, N. (2010, January 13). U.S. obesity rate leveling off, at about one-third of adults USATODAY.com. News, Travel, Weather, Entertainment, Sports, Technology, U.S. World USATODAY.com. Retrieved May 12, 2011, from http://www.usatoday.com/news/health/weightloss/2010-01-13-obesity-rates_N.htm Obesity, Cholesterol, and Heart Disease Weighing Your Risks. (n.d.). Retrieved May 12, 2011, from http://www.webmd.com/cholesterol-management/obesity-health-risks

To Kill A Mockingbird - How To Change Your Peers Opinon On Racism :: Free To Kill A Mockingbird Essays

If this information makes you feel uncomfortable do not further research it. It can cause mental disturbance if you are not ready for it. I know it may seem cool but I am being serious. Today I am going to compare racism in TKAMB between racism in real life situations. The main topics that I have chosen are racism in the form of bullying and racism as in the form of discrimination. In the book there are many more forms of racism as bullying than I thought there would be. They are common like when people say Nigger talk they mean talking without making sense or talking with out proper wording. There are everyday issues like while building a snowman partly out of mud Scout says as a joke †Jem I ain’t ever heard of a Nigger snowman.† Here they find paying out Negroes funny. The kids in the book tease scout and Jem because they have an annoying nature. As when Cecil Jacobs announces that Scout Finch’s daddy defends niggers and when Francis calls Scout a â€Å"Nigger lover† These terms although are nearly said in the way that saying Nigger lover is just like saying snot-nosed. While in real life bullying occurs because of many reason which can be that It makes bullies feel powerful, Because they want to impress others, Because they have an unrelated prejudice against the victim, the bully simply doesn’t know how offensive they are being, Because others have influenced them to do so, Because they have been taught this way, Because they find it a matter of amusement, Because they are forced to do so to fit in, Because they haven’t thought about what they are saying and have no previous thoughts before they open their mouths, Or they do so to get even with the bully who bullied them. Racism As in discrimination and extreme hatred In TKAMB there are many instances where the black Negroes are discriminated against or the Negroes discriminate against the white people. Situations, which occur in this book also, occur in real life. Many where racism is a tool of discrimination, situations like excluding people from social groups or from communities or not giving them equal rights. Situations in TKAMB are seen in the following instances. Where cal wants to take the children to the black church people try to oppose her. Being around Negroes is derogatory to your reputation and a punishment this is shown when talking about Boo Radley â€Å" The sheriff hadn’t the heart to but him in jail alongside Negroes†

Personal Views on Globalization and Cultural Identity Essay

The concept of the world as one community has, in recent years, turned into a growing trend not only in business but in practically all facets of activity. Globalization has, in fact, fast-tracked the integration of cultural minorities or migrants into the mainstream society of so many countries, including the United States of America. For instance, the United States today is on the verge of installing a new breed of leader. This will be made possible by the winning of South African-American candidate Barack Obama as the nation’s 44th President. This means the country has truly gone a long way. While before only â€Å"white† citizens are elected President, the U. S. now has reached a very liberal sense of nationhood. Perhaps, this is a result of decades of continuously allowing Americans to inter-marry with other nationals and its open admission into the country of migrant businessmen, workers and students. These so-called cross-boarder alternatives are attributed to globalization which is a strategy that paved the way for both weak and strong governments to open up their respective countries worldwide. In order to have a level playing field, opening up of economies resulted into privatization of main sectors of the economy such as public services and deregulation of vital businesses. But while globalization has become a norm of life, there is still a conscious effort to preserve the American culture in the same way as what the other countries are doing. Preserving the cultural heritage or identity of a nation should be taken as a continuing process and should not be left obliterated by globalization. Due to globalization, world trade has become more competitive unlike in the past where only a few countries controlled it. Today, even the previously â€Å"closed economy† of China has gained great in-roads into the world market, including the American market for that matter. Nonetheless, as emphasized by the global financial crisis, globalization has apparently just put more limit on the worldwide market and deteriorated the financial surplus. With the U. S. being a melting pot of the various cultures of the world, the impact of globalization appears more beneficial than a threat to the economy and the nation itself. These various cultures brought into the country by migrants have been successfully assimilated into the American way of life. Concrete examples are the various Asian cultures and business activities that truly helped in the growth of U. S. as a showcase for globalization. Professionals from other countries helped Americans in the delivery of modern health care while Japanese investors have awakened local manufacturers into redesigning products to fit into present needs and standards. The entry of a lot of migrants into the country, in fact, enriched American culture. It has developed the once â€Å"purist† nation into a global leader with a greatly tempered concept of supremacy. Whereas before Americans dictate the terms and conditionality in business transactions, today it has accepted and embraced fair trade practices. Maybe because in hundreds of years in dealing with other cultures, the U. S. has accepted the reality that it must co-exist with other nations and cultures. Otherwise, its very own existence could be in serious jeopardy. Its humiliating experience with the invasion of Iraq, for instance, made America learned that despite its modern technology and warfare faculties it can’t easily subdue a developing country without the cooperation of other countries and cultures. This makes globalization a positive option to prevent future tendencies of adventurism by nations like the U. S. With its failure in Iraq and the meltdown of its economy in recent months should make its leaders rethink its foreign policy, view on globalization and the need to respect the cultural identities of other civilizations. Globalization, therefore, should not be taken as an instrument to wipe out cultural identities of nations but rather it can be availed as a common bridge towards better understanding and in the process advance the cause of world peace.

The Biblical and Historical Origins of the Problems in...

The Biblical and Historical Origins of the Problems in the Middle East The present day situation in Israel may be the most difficult political situation in world history. It dates back to thousands of years before Christ, and deals with a large number of issues including political, religious, and cultural issues. In order to understand the current day issues, we must first understand the Biblical and historical issues. In this paper, I will first explore what the later books of the old testament, specifically the books of Ezra, Nehemiah, Zechariah, and Malachi, and than talk about the modern day issues. This was an interesting part of the Bible to research, because it is the part that most people know very little†¦show more content†¦The first book that I will discuss is the book of Ezra. Ezra lived during the time several hundred years after the return of the Jews from the Babylonian exile, which would be around 400 BC. Ezra was a priest, who was an expert in the law of the Torah. The first six chapters of the Book of Ezra describe the return of the Jews from the exile in Babylon, which actually happened before Ezra was actually living. The last 6 chapters deal with the restoration of Jewish life in Israel after the exile in Babylon. In this time period, there were two restorations going on. The first dealt with the rebuilding of the city of Jerusalem, even though the Temple had already been built after the return from exile. The second dealt with the rebuilding of Jewish religious life in the postexilic period. Because he was a priest and an expert in the law, Ezra was primarily responsible for the religious rebuilding. A major problem of the time was that Jewish men were taking foreign wives, and at this time, Ezra prohibited mixed marriages. The men who had married foreign women had to abandon them. There was also a covenant renewal at this time. The second book that I will discuss is the book of Nehemiah. 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