NO EXCUSES

My Busy Life and Diet

I work a full time job, go to school full time, and hold down a house which holds my wife, 2 year old daughter, 2 month old daughter, and 2 dogs.  It is not easy fitting in daily exercise let alone a strict diet.  I recently obtained a trainer who is a friend of mine I used to be in the US Air Force with.  He makes it affordable because his goal is like mine and that is to help others.  I workout everyday after work and try my best to stick to my trainer's diet.  I would share my diet and workout plan, but it is not one I would recommend to those just starting to workout.  Below is a recommendation of a start up workout.  I will suggest that anybody starting a new diet and/or workout regime consult with their doctor.  

Monday

Seated dumbbell press                 3 sets 8-10 reps

Standing dumbbell raise              3 sets 8-10 reps

Standing dumbbell lateral raise   3 sets 8-10 reps

Tuesday

Barbell squat                                3 sets 6-8 reps

Seated leg extensions                   3 sets 15 reps 

Lying hamstring curl                    3 sets 15 reps

Wednesday - Rest

Thursday

Dumbbell triceps press                  3 sets 8-10 reps

Cable rope triceps extension          3 sets 8-10 reps

Dips                                                3 sets 

Friday

Dumbbell flat bench chest press    3 sets 8-10 reps

Dumbbell incline bench press        3 sets 8-10 reps

Cable lower chest raise                   3 sets 8-10 reps

Rest 60-90 seconds between reps.  Remember that you are starting slow so you can get your mind and body in sync.  Your body is not use to lifting weights so we have to start somewhere.  Do not be discourage by those that are already fit.  Let them motivate you.  

As far as diet goes continue to eat what you are eating, but implement at least one healthy meal a week.  Also, cut down on all sugars and carbonated beverages.  Drink more water.    

A Life Time of Nutrition

Got Nutrient?

New life begins inside a women's womb.  It is vital that she receive the proper amount of nutrients for the safety of her baby and of herself.  The nutrition a women takes in before pregnancy because it will eventually determine whether the uterus will be able to support the growth of a healthy placenta during the first month of pregnancy.  Woman require an additional 340 calories per day during the second trimester.  During the third trimester a woman should take in an additional 450 calories each day.   

Retrieved from http://image.slidesharecdn.com/humanbehaviourppt-110112073952-phpapp01/95/human-behaviour-ppt-14-728.jpg?cb=1294839656

Infants

An infants birth weight doubles by around 5 months of age.  Infants grow at such a fast rate that it is vital that he/she receive the proper nutrition.  The demand for large amounts of nutrients is high.  This includes energy nutrients and vitamins.  Infants require around 100 calories per kilogram of body weight every day.  Infants take in formula or breast milk that normally provides enough water to replace fluid losses, however, if the temperature is extremely high an infant will need supplemental water (Sizer & Whitney, 2014).  

Childhood

1 year old children, on average, needs about 800 calories a day.  Protein intake differs from child to child.  It typically is determined by his/her body weight.  Carbohydrates and fiber are a must in a child's diet.  Glucose is used by the brain and since a child's brain is relatively large the intake level is high.  Saturated fats and sugars should be avoided  as much as possible.  Parents need to be strict and not crave into their infants when all they want to eat is chocolate.  I know this personally as my 2 year old constantly does this and I am then forced to say no.  I try giving sweets to my daughter as an incentive for doing good like picking up her toys when she is done playing with them.     

Adolescence

During adolescence young adults are in search of their identity.  They are highly influenced by their parents, friends, and the media.  As they become more social and more involved in school activities  they are more prone to eat food that they can take on the go.  It is important to install healthy eating habits at an early stage to help prevent the over indulgence of empty calories and saturated fat filled foods.  The more active the young adult is the more calories they will need to maintain their weight.     

Adulthood

Our text states that around 70 to 80 percent of the average person’s life expectance depends on an individual’s health related behaviors while 20 to 30 percent is determined by genes (Sizer & Whitney, 2014).  Even though we cannot control our individual genetics and the possibility of diseases (i.e., diabetes, cancer) we can help promote longevity by being properly nourished via well balanced meals.  Being properly nourished will help keep an adult’s immune system strong as it is needed to help fight off sickness and diseases.  Malnutrition will impair immune function, delay wound healing, slow recovery time from surgeries, and increase hospitalizations (Sizer & Whitney, 2014).   

Reference

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

  

Macro and Micronutrients

Micro and Macro's

We eat so we can provide our bodies with the nutrients it needs.  Nutrients is what we need to survive and grow.  Macronutrients provides the bulk energy our body needs to function.  Good examples of these are carbohydrates, protein, and fat. 

                                 Retrieved from http://zomt.com.au/2012/04/fueling-the-body-for-protection-optimum-performance.html

                                                                 

Below is an acceptable macronutrient distribution range:

Retrieved by http://dietdatabase.com/macronutrients-and-micronutrients/

 Micronutrients help build and repair tissues to regulate body process (Sizer & Whitney, 2014).  Examples of micronutrients are vitamins and minerals.  Our body demands proper nourishment for optimal functioning.  Also, our immune system depends on proper nutrient to stay healthy and strong to fight off infections and diseases.  

What Drives Our Food Choices?

Food Makes Me Happy

Eating food is one good way of keeping ourselves alive.  But for how long?  Only time will tell, so in the mean time we should live everyday to the fullest.  Now this does not mean go crazy and do whatever it is we want to do.  There must be order.  This also includes how we eat.  We naturally get hungry as our body craves nutrition to work properly.  But what kind of foods should we eat?  Do I have a say in what I eat?  

Retrieved by http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-nutrition.html

We all makes choices in life for better or worse.  All our decisions our based off some form of logic.  Sometimes they are influenced by outside sources.  This is very much the case with eating certain types of food.  One being fast food.  We eat fast food because not only does the food taste good, but it's convenient.  Drive through the drive-thru, order, pay, and grab food and go.  Same goes for grocery shopping. 

                                                

 Retrieved from https://www.youtube.com/watch?v=KgDeeMfh3HY

As a customer service supervisor for Wal-Mart I see what people buy five days a week.  I would say 8 out of 10 customers eat foods that are fast and convenient to make.  Big sellers are bread with processed meat and frozen meals.  Of course, we can't forget about the snacks.  Again, big sellers are candy and some type of chips.  Like any other retail store we have deals and sales to bring in customers.  We also price match to guarantee our customers the lowest prices.  It's all about the demographic and what sells not what is healthy.  What do you eat? 

Nutrition and Disease

I Like Living Do You?

         Our bodies are vessels protecting everything inside that's keeping us alive.  So why not take care of what's inside of us?  Without the proper nutrition our body becomes malnourished which then becomes prone to infections and diseases.  Fore example, a diet high in saturated fat and simple sugars will lead to high blood pressure and clogged arteries.  This opens the door for cardio vascular disease and other heart issues.  

          Not all diseases can be prevented.  For example cancer and diabetes can be determined by genetics which has nothing to do with a person's nutritional diet.  However, by eating a well balanced diet we help prevent such diseases which promotes a longer life.  So why wouldn't you eat healthy?  If not healthy then whey not healthyish?  I don't know about you, but I enjoy living.  

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