Nutrition Plan for 200 lb man
DAYS | Breakfast | Exercise | Lunch | Dinner | Aditional Snacks | Normal Calorie Intake- 2,088 | Total amount of calories | Calories burned | ||
Sunday | Oatmeal-150 cal | Grilled Chicken sandwich – 350 cal | Whataburger #1- 630 cal. | apple- 95 cal | 2,088 – 1,635 = 453 | 1,635 | ||||
water- 0 cal | Potato chips- 160 cal | Medium Fry- 390 cal | popcorn- 106 cal | |||||||
Dr. Pepper-250 cal | Sweet Tea – 88 cal | |||||||||
Monday | Oatmeal 150cal | 30min weight lifting – burns126 cal | Chick-Fil-A 12 count- 400 cal | Turkey Sandwich- 350 cal | Pretzel- 108 cal | 2,088 – 2,013 = 75 | 2,013 | 126 | ||
Orange Juice – 113 cal | Med Waffle fries- 400 cal | Potato chips- 160 cal | Hershey bar- 210 cal | |||||||
Sweet Tea- 130 cal | Water- 0 cal | mini pringles- 118 cal | ||||||||
Tuesday | Cheesy omlet – 350 cal | 30 min eliptical- burns 432 cal | Salmon- 366 cal | Grilled chicken ceasar salad- 264 cal | banana- 105 cal | 2,088 – 1,760 = 328 | 1,760 | 432 | ||
toast – 30 cal | Sweet Tea- 130 cal | Lobster- 129 cal | 3 chocolate chip cookies- 234 cal | |||||||
fried rice(1 cup)- 228 cal | Water- 0 cal | Vanilla milkshake- 356 cal | ||||||||
Wednesday | 3 pancakes- 780 cal | 30 min jog- burns 480 cal | Marie Callender’s Chicken Pot Pie-380 cal | steak- 852 cal | grapes- 62 cal | 2,088 – 2,064 = 24 | 2,064 | 480 | ||
orange juice- 111 cal | Lipton sweet tea- 135 cal | baked potato- 161 cal | ||||||||
5 saltine cracker-63 cal | ||||||||||
Thursday | Bacon, egg, and chesse biscuit-426 cal | 30 min of bicycling- burns 382 cal | Lasagna – 166 cal | spaghetti- 442 cal | beef jerky- 410 cal | 2,088 – 1,979= 109 | 1,979 | 328 | ||
Milk-122 cal | water-0 cal | 2 slices of garlic bread- 412 cal | granola bar- 132 cal | |||||||
Orange-45 cal | garlic bread – 206 | water- 0 cal | ||||||||
Friday | 10oz strawberry shake- 320 cal | 20 min swimming- burns 318 cal | fried tuna – 64 cal | Big Mac- 550 cal | Potato chips- 150 cal | 2,088 – 1,891 = 197 | 1,891 | 318 | ||
Dr. Pepper- 250 cal | Large fry- 500 cal | banana- 105 cal | ||||||||
Lg Dr. Pepper- 270 cal | ||||||||||
Saturday | Greek yogurt- 100 cal | 10 min tennis- 111 cal | 6 Tacos- 624 cal | BLT- 550 cal | 2,088 – 2,020 = 68 | 2,020 | 111 | |||
pineapple juice – 135 cal | Lipton sweet tea- 135 cal | med french fries- 365 cal | ||||||||
water- 0 cal |
Nutrients in Broccoli
1 cup of chopped raw broccoli :
Calories – 30.9 %DV – 2%
- From Carbohydrate – 21.9
- From Fat – 2.8
- From Protein – 6.3
- From Alcohol – 0.0
Protein – 2.6 %DV – 5%
Total Carbohydrate – 6.0 %DV – 2%
Dietary Fiber – 2.4 9%
Starch – 0.0
Sugars – 1.5
Total Fat – 0.3g %DV – 1%
Saturated Fat – 0.0g 0%
Monounsaturated Fat – 0.0g
Polyunsaturated Fat – 0.0 g
Total trans fatty acids –
Total trans-monoenoic fatty acids –
Total trans-polyenoic fatty acids –
Total Omega-3 fatty acids – 19.1 mg
Total Omega-6 fatty acids – 15.5 mg
Vitamin A – 567 IU %DV – 11%
Vitamin C – 81.2mg 135%
Vitamin D ~ ~
Vitamin E (Alpha Tocopherol) – 0.7mg 4%
Vitamin K – 92.5mcg 116%
Thiamin – 0.1mg 4%
Riboflavin – 0.1mg 6%
Niacin – 0.6mg 3%
Vitamin B6 – 0.2mg 8%
Folate – 57.3mcg 14%
Vitamin B12 – 0.0mcg 0%
Pantothenic Acid – 0.5 mg 5%
Choline – 17.0mg
Betaine – 0.1mg
Calcium – 42.8mg %DV – 4%
Iron – 0.7mg 4%
Magnesium – 19.1mg 5%
Phosphorus – 60.1mg 6%
Potassium – 288mg 8%
Sodium – 30.0mg 1%
Zinc – 0.4mg 2%
Copper – 0.0mg 2%
Manganese – 0.2mg 10%
Selenium – 2.3mcg 3%
Fluoride ~
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2
10 sources of fiber:
Pears
Raspberries
Oatmeal
Artichokes
Green peas
Whole wheat pasta
Almonds
Beans
Water squash
Popcorn
http://positivemed.com/2013/04/22/10-best-natural-sources-of-fiber/
10 sources of Protein:
Turkey breast
Fish
Cheese
Pork loin
Lean beef and veal
Tofu
Beans
Eggs
Yogurt, Milk, and Soymilk
Nuts and Seeds
http://www.healthaliciousness.com/articles/foods-highest-in-protein.php
10 sources of Fat:
Processed meat
Nuts
Cream
Cheese
Fish oils
Chocolate
Animal fats
Butter
Coconut
Hydrogenated oils
http://www.healthaliciousness.com/articles/foods-highest-in-saturated-fat.php
10 sources of B12:
Clams
Beef
Turkey
Oysters
Chicken
Crab
Salmon
Ready-To-Eat cereals (Dairy products)
Trout
Herring
http://www.goodhousekeeping.com/health/nutrition/vitamin-b12-super-foods-47012607#slide-11
Foods with 9 Amino Acids
Amino acids are the building blocks for proteins, which are necessary for the body to repair and maintain muscles, bones, body organs and blood.
The 9 Amino Acids are:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
The best foods to find Amino Acids are:
Lean meat – such as red meat.
Poultry/seafood – salmon, pork, turkey, cod, tuna, chicken
Eggs and dairy – most types of cheese, yogurt, big eggs, egg whites
Plant based protein sources – quinoa, tofu, soybeans, beans, nuts, seeds
http://www.livestrong.com/article/237785-list-of-foods-that-contain-the-most-amino-acids/
http://www.symptomfind.com/nutrition-supplements/essential-amino-acids/
Space Project
Skeletal Nutrition Assignment
Added sugar is a disaster, it can cause diseases and even kill people. Omega 3 fats are crucial, for example DHA. Most people don’t get enough.
Adults need 15 mcg of vitamin D a day. Foods that contain vitamin D include dairy, eggs, fatty fish such as salmon or tuna, and fortified orange juice and cereal. The sun triggers vitamin D synthesis as well. It’s important to avoid vitamin D deficiency because it functions as a steroid hormone for the body.
Professional surgeons recommends that men and women, especially over 40 years old, get at least 1,000 mg of calcium a day. Milk, cheese and other dairy products contain calcium. Broccoli, kale, sardines, salmon, Brazil nuts, almonds, oranges and calcium-fortified foods are popular sources of calcium too.
You want to avoid smoking and drinking, it only weakens the bones and helps cause osteoporosis.
Some healing foods for the skeletal system are: Swiss chard, mustard greens, soy, soybeans, prunes, and sardines. Some healing herbs are: alfalfa, red raspberry, and horsetail.
High-protein diets are often recommended for adolescent and child athletes undergoing rigorous training.
2015 Resolution
With the new year just around the corner, some of the students already start thinking about their new year resolutions while others oppose the idea altogether.
“[A resolution means] to change something and make it better,” sophomore Austin Denfeld said when asked what a resolution means to him.
To many people, a resolution means different things. Overall, a New Years resolution is changing something about yourself, whether it is academically or personally, such as eating healthier, taking better care of your skin, or aiming to be a C+ student.
“[My resolutions are] to go to the gym, make all state choir, [and] learn to play the violin,” junior Paige Bagley said.
Bagley sets her sights on reasonable personal goals while others think of impossible abstract resolutions.
“Obviously my resolution is to wrestle an alligator,” freshman Sydney Simpson said.
Even though some people take resolutions seriously, others do not see a point in them at all. Some students never make the resolutions or have stopped making them due to previous failures.
“I think they’re stupid,” freshman Kevin Andrews said. “I don’t think people should try to stop doing what they don’t want to [stop doing]”
Many people form their own opinions on resolutions as to whether they are a good thing or a bad thing. Students that experienced failure agree with the latter.
“Resolutions aren’t always a good idea,” senior Taylor Todd said. “They cause [you] to set yourself up for goals that don’t always happen.”
After all resolutions are about trying something new, and accomplishing goals in order to make yourself better, whether it’s making it to the dream college or making it to the next grade.
“My resolution is to start off on a clean slate,” Todd said.
Feature Story 1
That smile that left for the longest time finally came back. They fit the wig to her little head and BAM, a light bulb clicked. That is the moment Jim Stack decided to grow his hair out for donation. He wanted to change a child’s world, like somebody changed his sister’s.
The school board will meet on Monday to discuss Stacks request to grow his hair out for Locks of Love.
“I hope the board approves my request. Donating my hair to Locks of Love is a very special project to me. When we recieved my sister’s wig, she was so happy” Stack said.
Being impressed with the groups work and inspired by his sisters happiness Stack did research on the organization and decided to do something to help.
“I spoke to the president [of Lock of Love] and asked how I could help,” Stack said. “She said the best way I could help would be to grow my hair long and donate it to the group for a wig. I decided that was something I could do.”
Stack brought this idea to principal Tonys King who believes there are other ways to donate that wouldn’t break school policy.
“I know Jim’s sister and am glad she is doing well, but I can’t bend the rules for one student.” King said.
King told Stack that she would support a fundraiser for the organization but Stack was told the group doesn’t need the money.
“I’m told a lot of people donate money. Not very many donate hair. Anyone can donate money, but it takes time and dedication to grow your hair and donate it.” Stack said.
Stack has come up with compromises for King to consider since the length of his hair would go against dress code. He realizes he will not be hurting anyone and that tucking it into his shirt would cause less of a distraction.
“After I reach my goal of 10 inches, I hope I can inspire more people in the town to grow their hair and donate it.” Stack said.
Stack watched his sister live with the illness but when the wig came her attitude changed and m received a clean bill of health.
“I think it’s cool that Jim want’s to do this. He was so upset last year when his sister was diagnosed with cancer.” Student council president Gilbert Castillo said. “He told me he felt helpless throughout the whole ordeal.”
Showing his support for the group and the need to help kids like his sister, Stack’s new mission means a lot to his family.
“He is a very giving young man. I don’t know how many teenagers today would put so much time and effort into helping someone else. The wig made all the difference in the world to Jasmine, our daughter.” said Stack’s mother Holly Stack.
Comparative Career Choice Essay
People have told me I could grow up to achieve any dream I want because I have great ambition, but as I’ve grown up my hobbies have varied between many activities. I’ve always had a vast imagination and an exceptional talent for coming up with ideas on the spot; I’ve always been a great listener, and I have a soft spot for children. Keeping all that in mind, for a future occupation I would have to choose between a psychiatrist, an author/editor, or a NICU nurse.
Criteria |
Psychiatrist |
Author/Editor |
NICU Nurse |
Salary |
Lowest income: $69,800/$220,942 Highest income: $187,200/$369,233 |
Lowest income: $29,300/$55,940 Highest income: $106,200 |
Lowest income: $31,800 Highest income: $58,000 |
Schedule |
If you are self employed you create your own schedule |
most writers set their own hours, particularly in the morning. |
It can vary: days, nights, weekends, weekdays. |
Talents you should possess |
oral comprehension and expression written comprehension and expression problem sensitivity |
hard worker, active reader, imaginative, passionate, patient |
multi tasking, customer service, project management, critical thinking, decision making, team work, people skills |
Future Prospects |
rural areas have a lot of opportunity |
most companies are looking for freelance writers |
the market for nurses is strong and will most likely stay strong |
Home : Occupational Outlook Handbook: : U.S. Bureau of Labor Statistics. (n.d.). Retrieved November 4, 2014, from http://www.bls.gov/ooh/
Obviously due to the salary, a nurse would be the dream job to help with stability and build a life. A new incoming nurse would start at $31,800, unlike a head nurse who receives $58,000. The schedule depends on what I volunteer to work. I can work days, nights, weekends, or week days with three days off between shifts. The main ability I need to have is people skills. If I possess that, teamwork and customer service, like helping with the patient and families, should be easy. Mostly urban areas are in desperate need for nurses so, according to RN Donna Cardillo, the chance of finding a job are very broad. All in all the medical field seems to be the most ideal path to choose when looking forward to a future life.
By examining the chart further, based on salary, flexibility, and job opportunities psychiatry in a near perfect job. The present salary for a new psychiatrist is $69,800 or $220,942, the highest is $187,200 or $395,233. The best aspect about being a psychiatrist is if I’m self employed I can create my own schedule. Some of the top abilities needed are oral comprehension and expression, written comprehension and expression, and problem sensitivity, which I have experienced with friends of my own. As for any future jobs, I can easily work from home or open my open building in rural areas that are in desperate need for psychiatrist. Now, psychiatry out shines nursing due to its flexibility and yearly income.
The most enjoyable job to me would be an author/editor and be able to wrap myself in my own fantasies or someone else’s. The lowest amount of money an editor can make ranges from $29,300 to $55,940 while the more advanced editors would accumulate around $106,200. The schedule for authors, depending on what kind of writer I choose to be can be very flexible,such as a freelance writer. For editors, the schedule is pretty flexible since it is possible to work from home. It can be on your own terms. Passion, imagination, hard worker, and active reader are some of the skills I will need to have. From studies in 2012 publishing houses are looking for more freelance writers but only a minimal number of editors. Overall, this job is harder to start and accelerate in, but based on my previous and present hobbies this one would be the top pick.
Most all my free time is dedicated to writing and reading. I wouldn’t be able to count all my stories on two hands or the amount of books I read. My family and friends have encouraged me, on more than one occasion, to try and publish one of my stories. Even as a child I could easily create any character in any situation and tell you the whole story in full detail. I find inspiration in the simplest pictures, words, experiences and end up turning it into an extravagant and complex fictional story.
One of the best advantages about being a writer or editor is the traveling. I’ll have to travel to experiences new adventures or travel to meet with a client. This job does not force me to be in an office from sun up to sundown. I can always work from home and make time for family. Some of the worst details in this industry is that it is very competitive. There are also many critics worldwide whether they are professional or amateur like you and I. When weighing the pros and cons of this business, the pros override the cons because it exposes me to a new world and gets you out of your comfort zone.
Most people can-not keep afloat in the writing business, and I’m not saying I would either. Reading has always been a love of mine as well as writing and entertaining people with my thoughts. I’ve always thought of these passions as nothing, but now I know it is possible to put them into effect and touch the hearts of many.
News Story 2
After auditors found a $14,000 discrepancy in school funds, Leaguetown parent/teacher association (PTA) treasurer Mary Burns is facing criminal charges and up to 10 years in jail.
“I know Mary has been having some health problems,” PTA finance officer Jeannette Lumpkin said. “that doesn’t give her the right to take money that doesn’t belong to her.”
Since last fall contributions to the PTA has been disappearing, it started with the loss of $2,000. Lumpkin and other PTA staff members had assumed it was Burns since a lot of the donations were in cash.
“Mrs. Burns seems to be a caring person. I guess she got frustrated because she couldn’t provide for her family like others could, and she saw a temptation and took it,” Junior English teacher Marilyn Lenk said.
They first noticed the disappearance when the junior English class was scheduled to go on a trip, unfortunately with the lack of money they couldn’t. Some juniors found out about the theft later on. Most students were not pleased.
“I feel sorry for Mrs. Burns’s son, Jack, because he’s having to take the heat of his mom stealing all that money,” Junior James Grigsby said.
The schools took this as a sign to warn all parents that contribute to the organization about theft and about the control they have over the PTA.
“We would certainly prosecute if we found a school employee who was taking activity funds,” the superintendent of schools Curtis King said.
The organization felt bad when they found out that one of their friends would deceive them and the students like that and so easily.
“We decided to pursue charges in order to stop her from doing this to other people,” Lumpkin said.
The organization didn’t want to accuse anyone of the crime but after the audit they knew it was Burns. The teachers and principal are supportive of the PTA charging Burns with theft.
“Something we were afraid would tear our school apart actually brought the school and PTA together,” Leaguetown PTA president Sydney Long said.