tengg wb10 final

8/14/2019 TengG WB10 Final

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Commit to

be fit

Wellness comes from

healthy diet and

exercise

Gary Teng


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Contents

1.QUALITY LEVEL ....................................................................................................................................... 3

2.MY NUTRITION PROFILE ..................................................................................................................... 10

3.PERFECT PLAN ANALYSIS (PPA).................................................................................................... 12

4.SUPER FOODS ....................................................................................................................................... 16

5.FARM TO TABLE .................................................................................................................................... 21

# 1 SUPER FOOD (CELERY) ............................................................................................................... 21

6. MY PLATE ............................................................................................................................................... 26

7. WATER ..................................................................................................................................................... 29

8. FIBER ....................................................................................................................................................... 339. MY WELLNESS LIFE ............................................................................................................................ 36

10. Bibliography ......................................................................................................................................... 39

11. Appendix ............................................................................................................................................... 40


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CHAPTER 1

QUALITY LEVELS

DRI QUANTIFIED

NUTRIENT Unit

DRI

GOALSGOOD SOURCE

EXCELLENT

SOURCE

RDA/AI

10-19%

(COLUMN=10%)

20%

(COLUMN=20%)

A B=A*.1 C=A*.2

Water L 3.7 0.37 0.74Kcals Kcal 2612 261.2 522.4

MACRONUTRIENTS

PROTEIN g 59.87 5.987 11.974CHO g 293.85 29.385 58.77Fiber g 38 3.8 7.6LIPIDS g 58.04 SKIPSaturated g 29 SKIPEFA: n-6 g 17 1.7 3.4EFA: n-3 g 1.6 0.16 0.32

VITAMINS

Thiamin mg 1.2 0.12 0.24

Riboflavin mg 1.3 0.13 0.26

Niacin mg 16 1.6 3.2

B6 mg 1.3 0.13 0.26

B12 mcg 2.4 0.24 0.48

Folate mcg 400 40 80

Vitamin C mg 90 9 18

Vitamin D mcg 15 1.5 3Vitamin A(RAE) mcg 900 90 180

Vitamin E mcg 15 1.5 3

MINERALSCalcium mg 1000 100 200

Iron mg 8 0.8 1.6

Magnesium mg 420 42 84Potassium mg 4700 470 940

Zinc mg 11 1.1 2.2

Sodium mg 1500 SKIP


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Thiamin

Coenzyme in the metabolism of carbohydrates and branched-chain amino acids

Wernicke-Korsakoff syndrome, beriberi

No major toxicity

Enriched fortified or whole grain products, bread and bread products, cereals,

mixed grain

Riboflavin

Coenzyme in the numerous redox reactions

Cracked lips, cracked corner of the mouth, sore tongue, growth retardation,

Ariboflavinosis

No major toxicity

Almonds, dried herbs, soybeans, cheese, wheat bran

Niacin

Coenzyme or cosubstrate in many biological reduction and oxidation reactions

required for energy metabolism

Celiac disease, pellagra

Flushing and gastrointestinal distress

Poultry and seafood , legumes , nuts and grains, fruits, and vegetables

Vitamin B6

Coenzyme in the metabolism of amino acids, glycogen and sphingoid bases


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Anemia, fatigue, depression, sore tongue

Sensory neuropathy

Meat, fish, whole grains, bran, beans and legumes

Vitamin B12

Coenzyme in nuclei acid metabolism; prevents megaloblastic anemia

Mental confusion, delusion, paranoia, headaches, depression, impulse control ,

balance issue, hypocobalaminemia

Numbness, burning pain and itching, cancers , fatty liver

Shellfish (cooked calms) , liver (beef), fish (mackerel), fortified cereals,

crustaceans

Folate

Coenzyme in the metabolism of nucleic and amino acids; prevents megaloblastic

anemia

Fatigue, headache, anemia, weight loss, loss of appetites

Intestinal dysfunction, insomnia, irritability and malaise, skin reaction and

seizures

Dark leafy greens, asparagus, broccoli, citrus fruits, lentils, beans

Vitamin C

Cofactor for reactions requiring reduced copper or iron metalloenzyme and as a

protective antioxidant


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Scurvy, dental carries, swollen gums, nosebleeds

Gastrointestinal disturbances, kidney stones, excess iron absorption

Papaya, bell peppers, strawberries, kiwifruit, Brussels sprouts

Vitamin D

Maintain serum calcium and phosphorus concentrations

Osteomalacia, rickets in children and osteoporosis in adult, kidney disease and

liver disease

Elevated plasma 25 (OH) D concentration causing hypercalcemia

Fish liver oils, flesh of fatty fish, liver and fat from seals and polar bears, eggs

from hens that have been fed vitamin D, fortified milk products and fortified

cereals

Vitamin A

Required for normal vision, gene expression, reproduction, embryonic

development and immune function

Night blindness

Teratological effects, liver toxicity from preformed Vitamin A only

Liver, dairy products, fish, darkly colored fruits and leafy vegetables

Vitamin E

A metabolic function has not yet been identified. Vitamin Es major function

appears to be as a non-specific chain-breaking antioxidant.


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Dry and falling out of hair, fatigue and weakness of muscles, mulberry heart

disease, ataxia, neuropathy.

Muscle weakness, fatigue, nausea, loss of appetite, diarrhea, headache,

abdominal pain, bloating, internal bleeding, blurred vision, weaken immune

system, CHF, mental disorders, brain hemorrhage

Mustard greens, collard greens, Brussels sprouts, spinach, turnip, olives, kiwi,

tomatoes.

Calcium

Essential role in blood clotting, muscle contraction, nerve transmission and bone

and tooth formation

Nerve sensitivity, muscle cramps, brittle nails, heart palpitations and insomnia,

causes abnormal heart beat, cramps and muscle pain, numbness, tingling in

hands and feet, rickets in children, osteomalacia, muscle weakness and slow

healing of wounds

Kidney stones, hypercalcemia, milk alkali syndrome and renal insufficiency

Milk, cheese, yogurt, corn tortillas, calcium-set tofu, cheese cabbage, kale,

broccoli

Iron

Component of hemoglobin and numerous enzymes; prevents microcytic

hypochromic anemia

Iron deficiency Anemia,


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Gastrointestinal distress, hemochromatosis,

Fruits and vegetables and fortified bread and grain products such as cereal (non-

heme iron sources), meat and poultry (heme iron sources), spinach

Magnesium

Cofactor for enzyme system

Diabetic acidosis, hypoparathyroidism

Osmotic diarrhea

Green leafy vegetables, unpolished grains, nuts, meat, starches, milk

Potassium

Coenzyme during the synthesis of many proteins involved in blood clotting and

bone metabolism

Arrhythmia, congestive heart failure, hypertension, depression

No major toxicity

Green vegetables (collards, spinach, salad greens, broccoli), brussel sprouts,

cabbage, plant oils and margarine

Zinc

Component of multiple enzymes and proteins; involved in the regulation of gene

expression


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Compromised immune system, diarrhea, hair loss and skin lesions, loss of

appetite and or anorexia, impairment of cognitive and motor functions, fertility,

rashes on the skin, spots on fingernails, sleep disturbance

Intestinal distress, vomiting, stomach cramps, diarrhea, nausea, low blood

pressure, urine retention, jaundice, seizure, joint pain, fever, coughing

Seafood, beef and lamb, wheat germ, spinach, pumpkin and squash seeds, and

nuts

Sodium

Maintains fluid volume outside of cells and normal cell function

Hyponatremia; gastrointestinal distress; cognitive impairment; muscular problem

Hypertension; increased risk of cardiovascular disease and stroke

Processed foods to which sodium chloride have been added; salted meats, nuts,

cold cuts; margarine; butter; table salt.


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CHAPTER 2

MY NUTRITION PROFILE

Top 3 foods and nutrient amount ( Kcal, Saturated Fat, n-3, Fiber, Sugar, and Sodium )

Beans

Kcal 244.54

Saturated Fat 0.24

EFA: n-3 0.24

Fiber 15.4

CHO 0

Sodium 99.78

Brown Rice

Kcal 496.92

Saturated Fat 0.24

EFA: n-3 0.18

Fiber 8.88

CHO 105

Sodium 14.76

Broccoli

Kcal 473.2

Saturated Fat 0.06

EFA: n-3 0.09

Fiber 2.57

CHO 5.6

Sodium 31.9


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DRI GOALS vs. 3-DAY DIET

RECORD

NUTRIENT UNIT

DRI GOALS

WB1 3-day

Analysis

RDA/AI UL Intake

Intakevs. Goal

(%)

Deficient120%

Water L 3.7 0 1.85 50%

Kcals Kcals 2612 0 2623.45 100%

MACRONUTRIENTS

PROTEIN g 59.87 0 157.07 262%

CHO g 293.85 0 294.92 100%

Fiber g 38 0 25.65 68%

LIPIDS g 58.04 0 92.6 160%

Saturated g 29 0 25 86%

EFA: n-6 g 17 0 18.54 109%

EFA: n-3 g 1.6 0 2.16 135%VITAMINS

Thiamin mg 1.2 0 2.36 197%

Riboflavin mg 1.3 0 2.67 205%

Niacin mg 16 30 54.23 339%B6 mg 1.3 80 3.53 272%

B12 mcg 2.4 0 11.87 495%

Folate mcg 400 800 664.94 166%

Vitamin C mg 90 1800 158.67 176%

Vitamin D mcg 15 550 15.41 103%Vitamin A(RAE) mcg 900 2800 867.52 96%

Vitamin E mcg 15 800 8.29 55%

MINERALS

Calcium mg 1000 2500 1070.84 107%Iron mg 8 45 22.82 285%

Magnesium mg 420 350 443.02 105%

Potassium mg 4700 0 3673.5 78%

Zinc mg 11 34 16.93 154%

WB1


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CHAPTER 3

PERFECT PLAN ANALYSIS (PPA)

I overcome water deficiency by drinking more water during meal and between

meal

I overcome fiber deficiency by eating cereal, bran oat and whole grain, carrot and

fruits like blueberries and strawberries

I overcome lipid excess by reducing fat rich product like dairy milk, cheese, fast

food, meat contains fat

I overcome Vitamin E deficiency by spinach, nuts, broccoli

I overcome Vitamin K deficiency by eating more leafy Vegetables like broccoli

and fruit

I overcome sodium by reducing processed foods, and getting rid of fast food and

fried food

When comparing WB1 and WB4, I discover that WB1 has more processed foods

like fast and fried foods and ready to eat preserved foods. Those foods contain a lot

of calories, sodium and lipids. In my WB4 for PPA, I substitute those foods with

whole grains: fiber rich nutrient dense foods like cereal, oat bran muffin, and

vegetables and fruits. For example, I avoid the fast food by eating carrots,

strawberries, blueberries, walnut, and broccoli. I also overcame water deficiency by

drinking more water during meals and snacks, which makes me full, so I wont be

hungry quite often.


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I noticed that the majority of food that I ate in WB1 were fast and preserved

foods. Those foods contain a lot of sodium, and sodium is bad for blood circulation. Too

much sodium can cause hypertension, and they build up salt in the blood. Most of the

time, too much salt can cause edema because water follows salt into the cell. Thats

why sodium levels are very critical in UL.

Our normal blood pressure is 120 (systole) and 80 (diastole), and the border line

number is between 140 (systole) and 90 (diastole). If anytime those border line numbers

are high, we are at risk for brain damage or stroke, due to high blood pressure our

artery can burst at anytime. Most of the time, those conditions depend on our daily diet

and exercise. The way to change or control our diet is through DASH (Dietary

Approaches to Stop Hypertension).

The aim of this plan is to reduce hypertension, and it was authored by the

National Institutes of Health, as mentioned from our text, the science is supported by

the National Heart, Lung and Blood Institute two key studies. Our blood pressures can

be reduced by eating a low saturated fats, cholesterol and total fats diet. The institute

recommends eating more fruits, vegetables, and fat-free or low fat milk and milk

products. They also recommended to eat more whole grain products, fish, poultry and

nuts and to reduce in lean meat, sweets, added sugars, and sugar-containing

beverages. It is rich in potassium, magnesium, and calcium, protein, fiber. Those are

minerals in our body and they are essential for our organs such as nerve, heart, muscle

and bones. Our body needs those ions to regulate day to day activity. If any of those are

deficient, we start to decay our ability. For example, our bone needs calcium, if there is


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not enough calcium our bone will be so brittle and easy to break. In the same way our

heart needs potassium for contraction and our nerve needs magnesium for metabolism.

According to my WB4, I would reduce my lipids level by avoiding meat, fast food,

fried food and preserved food. Those foods are high in lipids and sodium. They are not

nutrient dense food. Instead, I will consume more leafy green vegetables, fruits, nuts,

and low fat dairy products instead of whole milk high fat. The top 3 food that I substitute

in WB4 are broccoli, walnut, strawberries and blueberries and spinach. Those foods

supply me with high minerals content calcium, magnesium, potassium, protein and fiber.


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Intake

Intake vs.

Goal (%) Intake

Intake vs.

Goal (%) Intake

Intake vs.

Goal (%)

A B C D E=(A-C) F=(D-B)

Deficient

120%

Forgivabl

e

excessiveOvercame

excess

Water L 3.7 0 1.85 50% 3.01 81% -1.16 31%

Kcals Kcals 2612 0 2623.45 100% 2108.42 81% 515.03 -20%

PROTEIN g 59.87 0 157.07 262% 105.17 176% 51.9 -87%

CHO g 293.85 0 294.92 100% 293.48 100% 1.44 0%

Fiber g 38 0 25.65 68% 34.98 92% -9.33 25%

LIPIDS g 58.04 0 92.6 160% 65 112% 27.6 -48%

Saturated g 29 0 25 86% 16.57 57% 8.43 -29%

EFA: n-6 g 17 0 18.54 109% 17.41 102% 1.13 -7%

EFA: n-3 g 1.6 0 2.16 135% 3.2 200% -1.04 -38%

Thiamin mg 1.2 0 2.36 197% 2.99 249% -0.63 53%

Riboflavin mg 1.3 0 2.67 205% 3.17 244% -0.5 38%

Niacin mg 16 30 54.23 339% 46.25 289% 7.98 -50%

B6 mg 1.3 80 3.53 272% 5.13 395% -1.6 123%

B12 g 2.4 0 11.87 495% 14.56 607% -2.69 112%

Folate g 400 800 664.94 166% 1482.25 371% -817.31 204%

Vitamin C mg 90 1800 158.67 176% 276.77 308% -118.1 131%

Vitamin D g 15 550 15.41 103% 14.5 97% 0.91 -6%(RAE) mcg 900 2800 867.52 96% 948.46 105% -80.94 9%

Vitamin E mg 15 800 8.29 55% 13.33 89% -5.04 34%

Calcium mg 1000 2500 1070.84 107% 1574.65 157% -503.81 50%

Iron mg 8 45 22.82 285% 28.26 353% -5.44 68%

Magnesium mg 420 350 443.02 105% 574.7 137% -131.68 31%

Potassium mg 4700 0 3673.5 78% 3820.52 81% -147.02 3%

Zinc mg 11 34 16.93 154% 20.66 188% -3.73 34%Sodium mg 1500 2300 3157.55 211% 1718.82 115% 1438.73 -96%

PERFECT PLAN ANALYSIS

MINERALS

MACRONUTRIENTS

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4

NUTRIENT UnitRDA/AI UL


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CHAPTER 4

SUPER FOODS

Beans

Use only once

Protein is good, Fiber is excellent, Thiamin is good, Niacin is good, B6 is good,

Folate is excellent, Iron is excellent, Magnesium is good

Unlike meat bean has protein but no fat, vitamin and mineral rich, and fiber rich

make fullness in stomach.

Salmon

use only once but double portion size

Protein , n-3, Thiamin, Riboflavin, Niacin, B6, B12, Potassium and Iron are

excellent and Folate, Magnesium, Zinc are good

Good source of protein and Vitamin and mineral rich good source for n-3

Broccoli

Use only once

B6 and Vitamin C are good; Folate is excellent

Broccoli is good for reducing the risk of heart disease and decreasing the

incidence of colon cancer, good for immune system and deficient in vitamin B


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Blueberries

Use only once

Excellent in Vitamin C

Good for the memories, immune system and heart

Carrot

use only once

Vitamin A is excellent and B6 is good

Good for eye, and has a lot if fiber

Strawberries

Use twice

B6 is good, Vitamin C is excellent

All berries are good for heart, strawberries has a lot of Vitamin C and it is good

for immune system

Milk

Use twice

Protein, B12, Vitamin D, Vitamin A, Calcium, and Zinc are excellent; Vitamin B6,

Magnesium, Potassium are good

Low fat milk has a lot of Vitamin and protein and minerals. It does body good


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Walnut

Use twice

n-6, n-3, and Iron are excellent; B6 is good

significantly higher amount in omega-3 fatty acids ALA, rich in fiber, Vitamin B,

magnesium, and antioxidants such as Vitamin E, the best plant source of protein

Brown Rice

use three times

protein, CHO, Fiber, Thiamin, Riboflavin, Niacin, B6, B12, Folate, Iron,

magnesium, Zinc are excellent; n-3 , potassium are good

Brown rice is high in fiber and other vitamin and mineral rich grain. Most Asians

eat rice as their primary food source

Water

Use fifteen times

Calcium is excellent, magnesium is good

Our body needs water to prevent heat and to make our cells alive. 60 % of our

body composed of water. If we lose water we also lose minerals and electrolyte

and those are essential chemical substance in our body. Mineral are Magnesium

and Calcium for our muscle and nerve.


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Intake

Intake vs.

Goal (%) Intake

Intake vs.

Goal (%) Intake

Intake vs.

Goal (%)

A B C D E=(A-C) F=(D-B)

Deficient

120%

Forgivabl

e

excessiveOvercame

excess

Water L 3.7 0 1.85 50% 3.01 81% -1.16 31%

Kcals Kcals 2612 0 2623.45 100% 2108.42 81% 515.03 -20%

PROTEIN g 59.87 0 157.07 262% 105.17 176% 51.9 -87%

CHO g 293.85 0 294.92 100% 293.48 100% 1.44 0%

Fiber g 38 0 25.65 68% 34.98 92% -9.33 25%

LIPIDS g 58.04 0 92.6 160% 65 112% 27.6 -48%

Saturated g 29 0 25 86% 16.57 57% 8.43 -29%

EFA: n-6 g 17 0 18.54 109% 17.41 102% 1.13 -7%

EFA: n-3 g 1.6 0 2.16 135% 3.2 200% -1.04 -38%

Thiamin mg 1.2 0 2.36 197% 2.99 249% -0.63 53%

Riboflavin mg 1.3 0 2.67 205% 3.17 244% -0.5 38%

Niacin mg 16 30 54.23 339% 46.25 289% 7.98 -50%

B6 mg 1.3 80 3.53 272% 5.13 395% -1.6 123%

B12 g 2.4 0 11.87 495% 14.56 607% -2.69 112%

Folate g 400 800 664.94 166% 1482.25 371% -817.31 204%

Vitamin C mg 90 1800 158.67 176% 276.77 308% -118.1 131%

Vitamin D g 15 550 15.41 103% 14.5 97% 0.91 -6%(RAE) mcg 900 2800 867.52 96% 948.46 105% -80.94 9%

Vitamin E mg 15 800 8.29 55% 13.33 89% -5.04 34%

Calcium mg 1000 2500 1070.84 107% 1574.65 157% -503.81 50%

Iron mg 8 45 22.82 285% 28.26 353% -5.44 68%

Magnesium mg 420 350 443.02 105% 574.7 137% -131.68 31%

Potassium mg 4700 0 3673.5 78% 3820.52 81% -147.02 3%

Zinc mg 11 34 16.93 154% 20.66 188% -3.73 34%Sodium mg 1500 2300 3157.55 211% 1718.82 115% 1438.73 -96%

PERFECT PLAN ANALYSIS

MINERALS

MACRONUTRIENTS

DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4

NUTRIENT UnitRDA/AI UL


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1 2 3 4 5 6 7 8 9 10

beans salmo n bro cco li b lueberries carro t water strawberrie

smilk bro wn rice walnut

2 cups 4 o z 2 cups 1 cup 1 cup 8 o z 1 cup 8 o z 1 cup 1 cup

0.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0 0.0 0.0

0.0 2.0 0.5 0.0 0.0 1.0 0.0 0.0 1.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.3

0.0 0.0 0.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 1.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 1.0 0.3

0.0 0.0 0.0 0.0 1.0 2.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0

0.5 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0

0.5 2.0 0.5 1.0 1.0 17.0 2.0 2.0 3.0 0.5

Breakfast

Lunch

Dinner

Snack 1

List Super Food

Portion Size

Breakfast

DAY 1

SUPER FOODS MEAL PLAN USAGE

Total Used

Snack 2

Breakfast

Lunch

Dinner

Snack 1

Snack 2

DAY 2

DAY 3

Lunch

Dinner

Snack 1

Snack 2


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CHAPTER 5

1. FARM TO TABLE

# 1 SUPER FOOD (CELERY)

Celery is low in saturated fat, and very low in Cholesterol. It is also a good

source of Riboflavin, Vitamin B6, Pantothenic Acid, Calcium, Magnesium and

Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K,

Folate, Potassium and Manganese. The negative side of it is high in Sodium and a

large portion of the calories in this food come from sugars.

The two main growing regions for celery in California are located along the

Pacific Ocean: the south coast (Ventura, Santa Barbara, and San Luis Obispo

Counties) and the central coast (Monterey, San Benito, and Santa Cruz Counties). A

minor region is located in the southern deserts (Riverside and Imperial Counties). On

the south coast, celery is transplanted from August to April for harvest from November

to mid-July; in the Santa Maria area, celery is transplanted from January to August for


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harvest from April through December. On the central coast, fields are transplanted from

March to September for harvest from late June to late December. In the southern

deserts, fields are transplanted in late August for harvest in December to March.

Celery is a cool-season biennial that grows best from 60* to 65* F (16* to 18*C), but will

tolerate temperatures from 45* to 75*F (7* to 24*C). Freezing damages mature celery

by splitting the petioles, making the stalks unmarketable. This is a major problem in

plantings in the southern deserts. However, celery can tolerate minor freezes early in

the season.

Most of the varieties grown today concerns are resistant to Fusarium yellows, a

major disease of celery. Other popular varieties are Conquistador, Sonora, and

Matador, but these are recommended only for soils with low incidence of Fusarium

yellows, since they have only some tolerance to the disease. Several shippers use their

own proprietary varieties.

Celery seed is very small and difficult to germinate. All commercial celery is

planted as transplants grown in greenhouses and nurseries. Celery grown form

transplants is more uniform than that grown from seed and takes less time to produce a

crop in the field. Transplanted celery is planted in double rows on 36- to 40-inch beds,

with plants spaced 9 inches apart and plant rows 14 inches apart.

Clays, clay loams, and loams that have good drainage and a high water-holding

capacity have traditionally been preferred for growing celery. With the introduction of

drip irrigation, celery production is now common on lighter-texture soils because uniform


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soil moisture can be maintained. For succulent, high quality stalks, celery requires high-

fertility soils.

Celery is a shallow-rooted crop that requires frequent irrigations. It is irrigated

using overhead sprinklers, drip, or flood (furrow), or a combination of these methods.

Celery transplants are usually sprinkler-irrigated from planting until the first side-

dressing of fertilizer. Herbicides are often applied in the first sprinkler application. Many

growers continue to use sprinklers after establishing transplants, or they use a

combination of furrow irrigation and sprinklers. Overhead sprinklers permit more-

frequent and lighter irrigations than can be achieved with furrow irrigation. Furrow

irrigation may provide better uniformity than sprinklers in regions with windy conditions

or when plants exceed the height of the sprinkler risers.

Celery is the most demanding of the cool-season vegetables for nutrients, and

care must be taken to provide adequate nutrition to the crop. However, soils in the

central and south coast regions can have elevated levels of NO3-N and phosphorus (P),

which can cause elevated levels of these nutrients in runoff; this makes it difficult for

growers to comply with water quality standards established by the regional water quality

control boards. As a result, application of these nutrients must be carefully managed.

Integrated weed management should be practiced prior to celery transplanting.

Such management steps include crop rotation, removing weeds before they produce

seed, pre-plant irrigation and disking to germinate and kill weed seedlings, timing the

planting date to reduce weed impact, careful preparation and spacing of beds, and

precise planting of transplants so that cultivating tools can be accurately aligned. For


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celery, weed control is most critical until transplants are established and begin to form a

plant canopy that can shade out weeds.

The Environment Working Group ( a nonprofit organization that advocates for

policies that protect global and individual health) tested 43 different fruits and

vegetables, and found that celery carried the highest amount of pesticides when grown

conventionally, and are therefore the most important to buy organic.

Celery is primarily hand-harvested, although some mowing machines cut celery

for processing plants. Because of uniform crop growth, celery fields are cut only once.

Cartons are cooled at distribution centers by forced air or hydrocooling and kept in cold

storage until shipped. California produces about 75 percent of the nations celery crop,

followed by Florida and Texas. The majority of the crop is used for fresh market; lightly

processed and processed products are also marketed. Substantial shipments are made

throughout the year; however, heaviest production occurs in fall and midwinter. Prices

fall during the heavy production period. Prices range from an average low of $238 per

ton to an average high of $351 per ton during 2003-2005 (Los Angeles Terminal Market

prices). California exports celery to Canada and Taiwan. During 2003-2005, exports

averaged 15 percent of the total production.

The costs of producing celery depend on the location. Celery is one of the high-

cost crops in the coastal regions of Southern California. It is labor-intensive, especially

in harvesting and postharvest handling.


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Celery Salad

Ingredients:

12 Celery ribs, thinly sliced crosswise

cup fresh lemon juice

3 tablespoons extra virgin olive oil

1 shallot, finely chopped

1 head red leaf lettuce, torn

4 ounces pecorino cheese

Kosher salt

Fresh pepper

My Super Food (celery salad nutrition label)


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Directions

Fill a medium bowl with cold water and about 2 cups of small ice cubes.

Add sliced celery and let it soak in the ice water bath for at least 10 minutes

or for up to 30 minutes, until very crisp.

Meanwhile, in a separate bowl, whisk the olive oil with lemon juice. Stir in

the finely chopped shallot. Season with salt and pepper.

In a large bowl, toss the lettuce with 3 T of the dressing. Transfer lettuce to

plates or a platter.

Drain the sliced celery and pat dry thoroughly with paper towels. Add the

celery to the large bowl and toss with the remaining dressing. Season the

dressed celery with salt and pepper.

Using a slotted spoon, scatter the sliced celery over the lettuce.

Using a very sharp vegetable peeler, shave long strips of the pecorino

cheese over the salad. Drizzle with the remaining dressing and serve.

Total serving size is 4


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CHAPTER 6

MY PLATE

Protein

For Protein DRI is 59.87 g and my intake is 105.17 g and my and

percentage is 176 % forgivable excess, the quality information provided on

my plate and DRI goal are pretty much the same. My plate has more

graphic information on the portion of how much I have to consume base on


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the plate just by looking at the picture. DRI on the other hand give us

number and weight and percentage of the limits for deficiency or excess.

Fiber

For Grain, dietary fiber, DRI is 34 g and my intake is 34.98 g and it is about

92 % which is expectable rage of 80 % to 120 %, the information on my

plate for grains is almost 30 % of the whole plate and then again it shows

the picture of the plate and someone can roughly estimate how much grain

needs to consume by looking at the portion size of the plate. My plate does

not require any Dietary Analysis Tools to calculate what is deficient and

what is excess.

Dairy (Lipid)

For dairy which represents the lipids portion of the meal. DRI range is

101.58-58.04 g and my intake is 65 g and percentage 64 % which I really

manage very to reduce the fat consumption. In my plate dairy product

portion is very little in compare to the rest portion of the plate. Fat is bad for

heart and other disease like blood clotting and stroke.

Vegetables and Fruit (CHO)

As for fruits portion of the plate, my CHO is 293.48 g low side of what DRI

recommended. DRI range is 424.45-293.48 g and I mange my CHO in the

DRI expected goal by eating more fruits instead of drinking soft drink and

avoid table sugar and high fructose corn syrup and candy.

Vegetables are simply nutrient dense food which contributes big amount of

micronutrient such as calcium, potassium, magnesium, zinc. In my WB4


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PPA, my micro nutrients are going up in compare to DRI limits. In my plate

analysis half of the portion of the plate is vegetables and fruits.

CHAPTER 7

WATER

Water makes up more than two thirds of human body weight, and without water,

we would die in a few days. The human brain is made up of 95% water. A mere 2%

drop in our body's water supply can trigger signs of dehydration, fuzzy short-term

memory, trouble with basic math, and difficulty focusing on smaller print, such as a


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computer screen. Mild dehydration is also one of the most common causes of daytime

fatigue. An estimated seventy-five percent of Americans have mild, chronic dehydration.

This is a very scary statistic for a developed country where water is readily available

through the tap or bottle water.

Water is important to the mechanics of the human body. The body cannot work

without it, just as a car cannot run without gas and oil. In fact, all the cell and organ

functions that make up our entire anatomy and physiology depend on water for their

functioning.

Drinking water between meals plan help our digestion, absorption, and excretion

in our body system. Water serves as a lubricant in digestion and almost all other body

processes. The water in our saliva helps facilitate chewing and swallowing, ensuring

that food will slide down the esophagus easily. Water also lubricates our joints and

cartilages and allows them to move more fluidly. When dehydrated, the body rations

water away from the joints. Less lubrication equals greater friction and that can cause

joint, knee and back pain potentially leading to injuries and arthritis. Even our eyeballs

need plenty of lubrication to work well and remain healthy.

Water helps our bodies remove toxins in many different ways. Water flushes

toxins and waste from the body through urination and perspiration. Water helps reduce

constipation and aids in bowel movements which ensures that wastes are removed

quickly and regularly before they can become poisonous in the body. This waste buildup

can occur in the body if dehydration becomes a regular occurrence and this can cause

headaches, toxicity and illness. Drinking enough water will also lessen the burden on


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the kidneys and liver by flushing out waste products. Drinking eight glasses of water

daily can decrease the risk of colon cancer by 45%, bladder cancer by 50% and it can

potentially even reduce the risk of breast cancer.

Blood is about 92% water and it carries nutrients and oxygen throughout the

body. Nutrients from the food we eat are broken down in the digestive system where

they become water-soluble, which means they are dissolved in water. Water allows

these nutrients to pass through the capillaries within the intestinal walls to the blood and

circulatory system where the valuable nutrients and oxygen can be distributed

throughout the body to all the cells and organs. In addition to the daily maintenance of

our bodies, water also plays a key role in weight management, obesity, and satiation.

Water suppresses the appetite naturally and helps the body metabolize stored fat.

Studies have shown that a decrease in water intake will cause fat deposits to increase

and an increase in water intake can actually reduce fat deposits. Our kidneys cannot

function properly without enough water. When they do not work to capacity, some of

their load is dumped on the liver. One of the livers primary functions is to metabolize

stored fat into usable energy for the body. But if the liver has to do some of the kidneys

work it cannot work at full throttle. As a result, it metabolizes less fat. Drinking plenty of

water before meal makes our stomach full as a result we consume less food and we

gain less calories.

Most Americans consume juices and sodas/sugar-containing beverage during

meal plan. Actually, fast food store offers combo meal comes with soft drink. That adds

up a lot of calories in our body system. Some of excessive sugar stored as fat and


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obesity becomes the issue. Obesity is the leading cause of diabetes and heart disease.

In my view, we should rethink what we are drinking everyday and drinks up more water

than the sugar-containing beverage.

When I compare my WB1 and WB4 water consumption, my WB1 water

consumption is very low which means I am not drinking enough water. Instead I

consume more juice and adding more CHO in my nutrients in my daily intake. If I drink

more water, my appetite change and I wont eat that much food. I will gain more

minerals and electrolyte. In conclusion, water is essential in our daily intake, we are not

consuming enough to reach the goal. We have to rethink our consumption.


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CHAPTER 8

FIBER

Fiber is a virtually indigestible that is found mainly in the outer layers of plants.

Fiber is a special type of carbohydrate that passes through the human digestive system

virtually unchanged, without being broken down into nutrients. Carbohydrates constitute

the main source of energy for all body functions. Almost everyone hears about the need

for enough fiber in the diet. But few people understand the importance of dietary fiber or

where to get it.

Fiber is important because it has an influence on the digestion process from start

to finish because it demands that food be more thoroughly chewed, fiber slows down


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the eating process and helps contribute to a feeling of being full, which in turn can help

prevent obesity from overeating . Second, fiber makes food more satisfying, probably

because the contents of the stomach are bulkier and stay there longer. Third, fiber

slows digestion and absorption so that glucose in food enters the bloodstream more

slowly, which keeps blood sugar on a more even level. Fourth, fiber is broken down in

the colon by bacteria processed called fermentation and the simple organic acids

produced by this breakdown helps to nourish the lining of the colon. These acids also

provide fuel for the rest of the body, especially the liver, and have an important role in

metabolism.

There are two main types of fiber, and they have different effects on the body.

Insoluble fiber is mainly made up of plant cell walls, and it cannot be dissolved in water.

It has a good laxative action. Soluble fiber on the other hand is made up of

polysaccharides and it does dissolve in water. It has beneficial effect on body chemistry,

such as lowering blood cholesterol and blood sugar levels. Today, obesity is the most

common form of malnutrition and is a factor in the two major causes of death- heart

disease and cancers. So any food that helps people limit calories is desirable.

In reference to fiber including juices in meal plan, here are my opinions. Fiber

keeps stool soft and keeps the contents of the intestines moving. Beyond the fiber

content, crunching and chewing a whole piece of fruit stimulates our senses and takes

longer to eat. So psychologically, it may also be more satisfying than beverage or soft

foods. Chewing also promotes saliva and the production of stomach juices that help fill


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the stomach. If I drink juice between meals, I demand for more food which adds up

more calories and become obesity.

When I compared WB1 and WB4 diet analysis, I discovered that I did not

consume enough fiber in my diet plan. A good diet should contain approximately 25 to

30 grams of fiber a day. In WB1 my intake on dietary fiber is 25.65 grams and goal is 38

grams. In my WB4 my intake is 40.67 grams. As a result, my intake calories in WB1 is

very high and I have to change my diet plan by eating more dietary fiber, such as All-

natural cereals, whole-grain breads, beans, Fruits, vegetables and Nuts.


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CHAPTER 9

MY WELLNESS LIFE

CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY

eat whole grain lean meat avoid saturated fat drink more waterwalking 30-60 mins a

day

eat more fiber rich

food

eat more n3-, n6

seafoodavoid transfat avoid sugar-rich drink gardening

avoid simple

carbohydrate and

complex refined

carbohydrate food

eat nuts and seedsconsume more PUFA,

MUFAeat more fruits

swimming and

resistant training

replace carbs with

protein or nuts orseeds

avoid sweetened or

processed dairysources reduced triglycerides eat more vegetables hiking

avoid soft drink avoid farmed seafoodunsaturated fat MUFA,

PUFAdrink low fat milk

build up mucle weight

lifting

WELLNESS NUTRIENT & ACTIVITY STRATEGIES

I am 46 year old male who has a family history of hypertension and diabetes. My

mom has autoimmune disease and my dad is a diabetes mellitus. I also have a family of

four, my daughter who is eight years old and my son who is 1 year old, and then my

wife who is always busy with her work at hospital. She is a respiratory therapist. Most of

the time, I am busy with my daughter and my son except for the time I go to class at Mt.


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Sac. My day to day works are baby sit, doing housework, studying, doing home work

and go to school. I do not do exercise or go to fitness center to work out. Most of my

time is occupied by my children. I also have spine surgery from the fall and limited

activity during recovery.

Based on the information, that I entered in the national, heart, lung and blood

institute, I am in the three percent chance of having cardiovascular disease in the next

ten years. I have to contemplate myself to live well and be healthy.

From WB8 wellness nutrient and activity strategies, good nutrient and exercise

are required for a healthy living. I dont meet any of those. I have been eating fast food

and microwave food because they are easy and ready to eat. I will change my diet by

eating more fiber rich foods like oatmeal, whole grain breads and brown rice. Since

these are not refined like their counterpart, simple carbohydrates, they keep me feeling

full longer, help me eat less, and do not have the sugars found in simple carbohydrates.

I also stop drinking soft drink like Coke, Pepsi, and Sprite instead I will drink water

Age: 46Gender: male

Total Cholesterol: 202 mg/dL

HDL Cholesterol: 46 mg/dL

Smoker: No

Systolic Blood Pressure: 120 mm/Hg

On medication for HBP: No

Risk Score* 3%Means 3 of 100 people with this level of risk will have a heart

attack in the next 10 years.

* Your risk score was calculated using an equation. Other NCEP

products, such as printed ATP III materials, use a point system to

determine a risk score that is close to the equation score.


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because water provides more minerals. Excessive sugar in our body stores as fat and

can cause obesity. Obesity is number one cause of diabetes and heart disease.

Eating raw fruits and vegetables have many advantages on my body. Not only

they are low in calories, in some cases having zero calories, they fill me up, keep my

energy levels high and sugar craving low and are a great option to simple

carbohydrates which are full of sugar that produces body fat. I also need to reduce body

fat by eating lean meats, such as cuts of beef, poultry and fish are all high in protein.

Human body needs protein in order to build muscle. The only source for essential amino

acid that body needs is from diet.

Our body needs metabolism in order to keep our organs healthy that requires

daily exercise. I have to make time to do exercise for my health. I cant ignore to do

exercise because I am busy with my kids. I have to walk at least 1 daily on the track and

swim at least half hour every day. By doing this I can release my stress and also reduce

workload of my heart. Our heart pumps minute by minute and depends on the pressure

and resistance of the vessel. Normal heart function can vary with individua ls life style. I

am already 40 years old, I should be more concern with my health than any other else. I

have a long way to go and move on with my life. My health is the most important thing in

my life. I have to start changing now before I realize it is too late.


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10. Bibliography

The American Dietetic Association, The American Diabetics Association, Inc. (1995).

Exchange Lists for Meal Planning.

Gebhardt SE, Matthews RH (1981). Nutrition Value of Foods, United States Department

of Agriculture, Human Nutrition Information Service, Home and Garden Bulletin Number

72

Lissner L, Levitsky DA, Strupp BJ, Kalkwarf HJ, Roe DA (1987). Dietary fat and the

regulation of energy intake in human subjects.Am J Clin Nutr

, 46, 886-892.

Teff KL, Elliott SS, Tschp M, Kieffer TJ, Rader D, Heiman M, Townsend RR, Keim NL,

D'Alessio D, Havel PJ (2004). Dietary fructose reduces circulating insulin and leptin,

attenuates postprandial suppression of ghrelin, and increases triglycerides in women. J

Clin Endocrinol Metab. 89(6): 2963-72.

Aronson, Naomi. 1989. Why Weren't Vitamins Discovered Earlier. Knowledge and

Society: 8:87-105

Haughton, Betsy, Joan D. Gussow and Janice M. Dodds. 1987. An Historical Study

of the Underlying Assumptions for United States Food Guides from 1917 through the

Basic Four Food Group Guide. Journal of Nutrition Education 19: 169176.

http://ods.od.nih.gov/Health_information/Dietary_Reference_Intakes.aspx..

http://ods.od.nih.gov/factsheets/list-all/

http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

http://homes-n-gardens.com/online-recipe-card-creator/
http://ods.od.nih.gov/Health_information/Dietary_Reference_Intakes.aspxhttp://ods.od.nih.gov/Health_information/Dietary_Reference_Intakes.aspxhttp://ods.od.nih.gov/factsheets/list-all/http://ods.od.nih.gov/factsheets/list-all/http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdfhttp://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdfhttp://homes-n-gardens.com/online-recipe-card-creator/http://homes-n-gardens.com/online-recipe-card-creator/http://homes-n-gardens.com/online-recipe-card-creator/http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdfhttp://ods.od.nih.gov/factsheets/list-all/http://ods.od.nih.gov/Health_information/Dietary_Reference_Intakes.aspx


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Celery Salad

Ingredients:

12 celery ribs, thinly sliced crosswise

cup fresh lemon juice

3 tablespoons extra virgin olive oil

1 shallot, finely chopped

1 head red leaf lettuce, torn

4 ounces pecorino cheese

Kosher salt

Fresh pepper

Directions

Fill a medium bowl with cold water and about 2 cups of small ice cubes.

Add sliced celery and let it soak in the ice water bath for at least 10 minutes

or for up to 30 minutes, until very crisp.

Meanwhile, in a separate bowl, whisk the olive oil with lemon juice. Stir in

the finely chopped shallot. Season with salt and pepper.

In a large bowl, toss the lettuce with 3 tablespoons of the dressing.

Transfer lettuce to plates or a platter.

Drain the sliced celery and pat dry thoroughly with paper towels. Add the

celery to the large bowl and toss with the remaining dressing. Season the

dressed celery with salt and pepper.

Using a slotted spoon, scatter the sliced celery over the lettuce.


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Using a very sharp vegetable peeler, shave long strips of the pecorino

cheese over the salad. Drizzle with the remaining dressing and serve

Total Time 40 mins, Prep Time: 20 mins, Cook Time: 20 mins, ( Serving Size 4 )

tengg wb10 final

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