March 6, 2022

For this assignment, you will pull together everything you have learned in the last eight weeks. Instructions: Review your as

Overview: For this assignment, you will pull together everything you have learned in the last eight weeks. Instructions: • Review your assignments from Units 1-7. • Create a one-page pictograph or a one to two slide PowerPoint that includes all of the details of your future health plan and goals. o Include information regarding diet changes, exercise, water intake, stress reduction, mind-body connection, and anything else you will be taking away from this course. • Be creative! Requirements: • Include resources that you used to create your future health plan and goals.

The future health plan has to be clearly addressed in the project.

The future health goals has to be clearly addressed in the project.

Writing and format are clear, professional, APA compliant, and error free

I will attach the previous assignment links so that you can use those as a reference

This is unit 5 link that i could not add Find out if you're eating enough protein Unit 5 is about good and bad proteins

BIO150 – Nutrition

Unit 2 Assignment: Food Journal

Due Date: 11:59 pm EST Sunday of Unit 2 Points: 50 Overview: The most important step for anyone looking to make better food choices is to know what they are currently eating. For this assignment, you will be completing a detailed 3-day food journal. Instructions:

• Using the Word document attached to this assignment, complete the 3-day food journal.

o Include one weekend day in your journal. o Record the days that most closely reflect your normal eating habits. o Include how foods are prepared (baked, fried, steamed, etc.) and brand

names when possible. o Include everything that you consume (food, beverages, and water).

 Remember to include fats used in cooking and any spreads, sauces and condiments added.

 The amount should be recorded in measurable terms such as grams, cups, ounces, teaspoons, tablespoons, etc.

o Be sure to record all of the components of the food eaten (for example, a hamburger has a meat patty, bun, condiments).

o Record the time of day that the food was eaten and whether it was a part of your breakfast, lunch, dinner, or snack.

• After you have completed your food journal, answer the following questions in a Word document:

o Keeping a dietary journal can have both positive and negative effects. Explain two of each.

o Did you experience any emotional eating during your three-day journaling? Please explain. If you did not experience emotional eating, please research and describe the impact that one’s emotional state could have on food choices.

Requirements:

• Submit a Word document in APA format for the questions. • Use the template provided to complete the food journal.

Be sure to read the criteria below by which your work will be evaluated before you write and again after you write.

Evaluation Rubric for Unit 2 Assignment

CRITERIA Deficient Needs Improvement

Proficient Exemplary

(0-8 points) (9-14 points) (15-18 points) (19-20 points) Food Journal Content

The Food Journal is not filled out at all or is missing significant pieces of information.

The Food Journal contains only one day of information.

The Food Journal is mostly complete, but is lacking some details.

The Food Journal is completed in a clear and detailed manner.

(0-4 points) (5-7 points) (8-9 points) (10 points) Food Journal Organization

The Food Journal is not organized at all and does not contain the proper measurement details.

The Food Journal is somewhat organized, but is missing some measurement details.

The Food Journal is mostly organized, but is lacking some detail.

The Food Journal is well- organized and contains proper measurement details for all entries.

(0-8 points) (9-14 points) (15-18 points) (19-20 points) Follow-Up Questions

The follow-up questions are not addressed.

Only one of the follow-up questions is addressed.

The follow-up questions are addressed, but are lacking detail or information.

The follow-up questions are addressed in a clear and detailed manner.

Overview:
Instructions:
Requirements:
Evaluation Rubric for Unit 2 Assignment

BIO150 – Nutrition

Unit 3 Assignment: NutritionCalc Plus Report

Due Date: 11:59 pm EST Sunday of Unit 3 Points: 50 Overview: For this assignment, you will follow the NutritionCalc Plus Instructions document to input the information from your Food Journal assignment in Unit 2. You will analyze your report using the information from NutritionCalc. Instructions:

• Using the Word document attached to this assignment, create your NutritionCalc profile.

o Enter your data from the Food Journal assignment into NutritionCalc. • View and save your All Daily Reports in a PDF document. This document should

include: o Recommendations. o Bar Graph Report. o Spreadsheet Report. o Macronutrient Distribution. o Calorie Assessment. o Nutrition Facts. o My Plate. o Food List Report.

• Include the following information in a separate document: o Refer to your All Daily Report from NutritionCalc. On the MyPlate Report, you will

see Intake vs. Recommendation.  Take a look at either the fruit or vegetable category.  Explain why underconsumption of this food group can be a concern for

well-being.  Discuss how this food group functions in relation to health.  Identify and discuss two specific nutrients found in this food group. What

health issues or symptoms can arise if these nutrients are missing from the diet?

 Compare and contrast your intake vs. the recommendation. • How do you plan to increase your consumption if necessary?

Requirements:

• Submit a Word document in APA format for the questions. • Submit a PDF document containing all of the areas listed for the NutritionCalc

Report.

Be sure to read the criteria below by which your work will be evaluated before you write and again after you write.

Evaluation Rubric for Unit 3 Assignment

CRITERIA Deficient Needs Improvement

Proficient Exemplary

(0-25 points) (26-49 points) (50-69 points) (70-80 points) NutritionCalc Report

The NutritionCalc Report is not attached or is missing most of the key components.

The NutritionCalc Report is missing some of the key components.

The NutritionCalc Report is missing one or two key components.

The NutritionCalc Report includes all of the key components.

(0-8 points) (9-14 points) (15-18 points) (19-20 points) NutritionCalc Analysis Questions

The follow-up questions about the NutritionCalc report are not answered.

Some of the follow-up questions about the NutritionCalc report are answered.

Most of the follow-up questions about the NutritionCalc report are answered.

All of the follow-up questions about the NutritionCalc report are answered.

Overview:
Instructions:
Requirements:
Evaluation Rubric for Unit 3 Assignment

BIO150 – Nutrition

Unit 4 Assignment: Functions of Fats Assignment

Due Date: 11:59 pm EST Sunday of Unit 4 Points: 50 Overview: For this assignment, you will analyze good fats and bad fats. Instructions:

• Watch the “7 Ways to Optimize Your Cholesterol” video in this week’s Readings and Resources.

• Name and describe five functions of fat. • List the five different types of fat. • From the video, choose and describe two pieces of information that surprised

you about lowering cholesterol. o Include in your description an explanation about why each surprised you.

• Choose three healthy cooking oils/fats and explain how you can incorporate them into your daily diet.

• Reviewing your All Daily Report, identify where the majority of your fats come from.

o Are they healthy fats or unhealthy fats? o List the benefits of increasing your healthy fats and the health issues that

can arise from eating too many unhealthy fats. Requirements:

• Submit a Word document in APA format. • RE-submit the PDF document containing all of the areas listed for the

NutritionCalc Report. Be sure to read the criteria below by which your work will be evaluated before you write and again after you write.

Evaluation Rubric for Unit 4 Assignment

CRITERIA Deficient Needs Improvement

Proficient Exemplary

(0-8 points) (9-14 points) (15-18 points) (19-20 points) Five Functions of Fats and Five Different Types of Fat

The five functions of fat and the five different types of fat are not listed.

One or two of the five functions of fat and the five different types of fat are listed.

Three or four of the five functions of fat and the five different types of fat are listed.

All five functions of fat and the five different types of fat are listed.

Lowering Cholesterol

The information about lowering cholesterol is not included.

The information about lowering cholesterol is included but is missing an explanation.

The information about lowering cholesterol is included, but lacks details.

The information about lowering cholesterol is written in a clear and detailed manner.

Healthy Cooking Oils/Fats

The healthy cooking oils/fats are not included.

The healthy cooking oils/fats are included, but no explanation about incorporation into the diet is written.

The healthy cooking oils/fats are included, but the section is lacking details.

The healthy cooking oils/fats and explanation about incorporation into the diet are written in a clear and detailed manner.

Analysis of All Daily Report

The analysis of the All Daily Report is not included.

The analysis of the All Daily Report is included, but only some areas are addressed.

The analysis of the All Daily Report is included, and most areas are addressed.

The analysis of the All Daily Report is written in a clear and detailed manner.

NutritionCalc Report

The NutritionCalc Report is not attached or is missing most of the key components.

The NutritionCalc Report is missing some of the key components.

The NutritionCalc Report is missing one or two key components.

The NutritionCalc Report includes all of the key components.

Overview:
Instructions:
Requirements:
Evaluation Rubric for Unit 4 Assignment

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Functional Medicine Plus

Partners in health, wellness and root cause analysis.

Find Out if YOU’RE Eating Enough Protein

Food high in protein Lately I’ve been sidelined in my kitchen by my son who wants to talk about protein. Seriously? He’s been working out diligently and is adamant about increasing his muscle mass. We find ourselves reviewing his daily requirements, intake and level of vitality. Though it seems natural to discuss all this with a young, athletic man, it’s a topic we should all become familiar with. Why?

We all naturally lose muscle mass as we age.
Metabolism occurs in our muscles. Less muscle equals slower metabolism.
We need adequate dietary amounts to make muscle.

Stay tuned to find out how much YOU should eat for good health, when to eat it throughout the day and which foods give you the most.

What exactly is a protein?

Protein makes up one of the three classes of macro- (“big”) nutrients. We’ve acquainted you with the other two classes in earlier blogs: carbohydrates (which break down into sugars) and fats (many of which are very healthy for you).

Proteins are complex molecules found in virtually every part of your body. They are made of smaller units, called amino acids. There are 20 different amino acids which are arranged in different patterns to make up the variety of proteins. These vital macronutrients do most of the work in your cells. Here are some good reasons to increase your intake:

Keeps you full longer, reducing cravings for carbohydrates. This helps to keep the weight off.
Fuels your brain to decrease brain fog and improve concentration and mood.
Increases muscle mass (which supports tendons and ligaments) and bolsters metabolism.
Protects heart health; in part, due to the reduced carbohydrate intake.
Promotes healthy aging, since it slows muscle loss, which occurs as we become less active. It also protects against memory loss.

How proteins break down in your body (for nerds only)

Protein digestion in the body Dietary proteins (from food) start to digest first in your mouth. Saliva makes chemicals, which break down large pieces of food into smaller pieces, so they can enter your stomach. Once there, food particles break down further through the action of an enzyme (pepsin) found in stomach acid.

It’s important to have strong stomach acid, since proteins must be completely digested to release nutrients, such as B vitamins, vitamin E, iron, zinc and magnesium. Next, the partially broken-down molecules enter your small intestine where they’re digested further into small pieces and amino acids.

Finally, nutrients and amino acids, released from proteins, are absorbed through your intestinal lining. They pass into your bloodstream to be carried through your body where they’re needed to do the work of the cell.

How much is enough?

Let’s work through this using the example of Rosemary, a 140- pound young lady. If your weight is different, relax, and keep reading. For now, follow along to see if you may want to rethink your eating approach.

The recommended daily allowance (RDA) for protein has traditionally been 0.8mg/kg body weight. Using this guideline, Rosemary should eat a minimum of 50 grams each day. Here’s the kicker. This calculation is considered the minimum amount you need to keep from getting sick – not the amount you need to be healthy and energetic.

A different recommendation might be more health-promoting. It considers the amount needed to provide enough nutrition to feel healthy. The Institute of Medicine recommends that protein make up 10-35% of your total calories. The lower end is the amount you need to keep from getting sick, but the higher percentage gives you the most benefit.

It’s estimated that most Americans only eat about 15% of their diet in the form of this key macronutrient. No wonder we’re weak and tired!

Here’s an easy rule

Eat 1 gram of protein (each day) for every pound you weigh. For Rosemary, that’s about 140 grams. Compare this with the 50 grams she’d be eating if she followed the RDA recommendation! She’ll now find herself feeling full longer and lowering her carbohydrate intake. She’ll also find it easier to build muscle, which will boost her metabolism.

If you’re fairly active, athletic or aging, you may want to be a little more diligent about eating enough protein. That’s because higher intake improves muscle recovery and performance in active individuals. It also prevents muscle and bone loss and improves memory loss in older individuals.

If this seems like too much protein for you to digest in one day and you’re worried about gaining weight, cut back on the other foods you’re eating. Use this information as a tool to rethink and redesign an approach to eating that works for you.

Final Considerations

Not all proteins are created equal. They break down into tiny pieces, called amino acids. There are 20 different kinds. Nine of the 20 are considered “essential”, which means you must get them from your diet. Your body cannot make them. Animal sources like meat, eggs, fish and poultry provide more of the essential amino acids than vegetable sources. This makes it difficult for vegans.

If you are a vegan, it’s still possible to get enough. It just takes a little more work.

You’ll get more benefit by balancing your total load. Consider the total grams you want to eat in a day and divide that by 3. That’s the amount you’ll want to eat at each meal. That’s because the more you eat, the more muscle you make—up to a point. Once you go above 20 grams per meal (in young adults) or 35 grams per meal (in older adults), your muscle-making machinery slows down.

The American diet typically includes more protein with dinner. That means that if you eat most of it at dinner, you miss out on optimizing your muscle building with the first two meals of the day.

Consider a shift in your dietary choices

Optimizing your protein is great place to start as you embark on the road to a healthier you. When you don’t get enough proper nutrition, your chemical machinery slows down, your weight increases and you slide down the slippery slope to poor health.

For more about how poor nutrition can cause weight gain, check out our blog, Surprise! Being Malnourished Can Cause Weight Gain.

How much should you eat? Click the box below to get your instant guide on more food options that are high in protein.

If you find it hard to eat enough with each meal, try adding a high-quality, unflavored collagen protein powder. It has about 10 grams per serving. It gives you the same vital amino acids found in bone broth and blends in quickly without clumps. Boost your soups, smoothies, coffee, casseroles and meats.

YOU can get it here:

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Follow us Nancy & Sue Speakers, Coaches, Educators at Functional Medicine Plus, LLC We are sisters. We are doctors. We were sick. We have studied long hours to help ourselves. Now our mission is to EMPOWER YOU TO HEAL! We share our unique approach through speaking and coaching. We are certified in Functional Medicine and have studied many other modalities so you can use this information to help yourself, too. Follow us Latest posts by Nancy & Sue (see all)

Find Out if YOU’RE Eating Enough Protein

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