Nutrition For Fitness (section 2)Dr. Biren

Spring 2014Client Nutritional Program

Client: Dan McClean

RICHARD CASTRATARO

Medical and Health Fitness Form

DemographicsName: ____Daniel McClean _________________________________________________________________ Address: ____ 730 Eden Lane ________________________________________________________________City: Somerdale__________ State: _____ NJ _ _____________ Zip: _______ 08083 ___________ Phone Number: ___________856-220-0880___________ Email: dan.p.mcclean@gmail.comDate of Birth: 02/05/92 Gender: Male: X Female: ☐ Height (inches): _______ 78_ _____________ Weight (lbs.): _ 185 ________ BMI:___21.4 _________

Emergency ContactName: _________________________________________________________________________________________Phone Number: ______________________________________________________________________________Relationship: _________________________________________________________________________________

Please Answer The Following Questions To The Best Of Your Knowledge.

Do you have or have had:

High Blood Pressure: Yes ☐ No XLow Blood Pressure: Yes ☐ No XCardiovascular Disease: Yes ☐ No XHeartburn: Yes ☐ No XHigh Cholesterol: Yes ☐ No XDiabetes: Yes ☐ No XHyper/Hypo Glycemia: Yes ☐ No X

Hyper/Hypo Thyroid: Yes ☐ No XEating Disorders: Yes ☐ No XFrequent Headaches: Yes X No ☐Stomach Ulcers: Yes ☐ No XLactose Intolerance: Yes ☐ No XSudden Weight Loss: Yes ☐ No XSudden Weight Gain: Yes ☐ No X

Please explain any answers that yes was selected:___Often times I will either wake up with a headache or develop a headache at some point during the day ______________________________________________________ Do you have any food allergies: _____No ____________________________________________________ _________________________________________________________________________________________________Do you have any nutrient deficiencies: ____ _No ____________________________________________ _________________________________________________________________________________________________

Family History

High Blood Pressure: Yes ☐ No ☐Cardiovascular Disease: Yes ☐ No ☐High Cholesterol: Yes ☐ No ☐

Diabetes: Yes ☐ No ☐Eating Disorders: Yes ☐ No ☐Obesitiy: Yes ☐ No ☐

Please Explain: ____ My Dad found out he had high cholesterol about 10 years ago but no history of high cholesterol in younger family members. _ _____________________________ _________________________________________________________________________________________________

Lifestyle and Nutritional Habits

Physical Activity

Would you say that you are: Sedentary ☐ Moderately Active ☐ Active ☐How Often do you work out a week: 0 days ☐ 1-3 days ☐ 4-5 days ☐ 6-7days ☐Please list any sports or activities that you partake in: _____________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Habits

Do you smoke cigarettes: Yes ☐ No ☐If yes, how much a day: _____________________________________________________________________Do you Drink Alcohol: Yes ☐ No ☐If yes, about how often a week: ____ 2-4 times a week ____________________________________ Do you eat out: Yes ☐ No ☐If yes, about how often a week: ______________ Once every two weeks ____________________ In General you are: Highly stressed ☐ Moderately stressed ☐ Low in stress ☐

Nutritional Habits

About how many meals a day do you eat: ______________ 3 __________________________________ How many of these meals are home cooked/prepared: 1-2 ☐ 3-4 ☐ 5-6 ☐Do you eat Breakfast: Yes ☐ No ☐ How many days a week: ___ 7_ _____________________ Would you consider yourself to be nutritionally balanced: Yes ☐ No ☐How often do you eat fruit: Per day_____ Once _______ Per week_______ 10 times ________ How often do you eat vegetables: Per day_____Once_______ Per week _____10 times____How often do you consume dairy products: Per day ____twice _ Per week ___20 times_How often do you consume grain products: Per day _____3____ Per week _____25_______How often do you consume protein products: Per day ______once__ Per week _____7___ How often do you drink water: Glasses per day _____8_______ Days per week ___5______How would you describe your appetite: Good ☐ Average ☐ Bad ☐Do you take any nutritional supplements: Yes ☐ No ☐If yes, pleas explain:___Men’s daily vitamin and B-complex pill every morning.Have you ever received nutritional help before: Yes ☐ No ☐If yes, what worked: ___________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________What didn’t work: ____________________________________________________________________________________________________________________________________________________________________________

Week day/ Weekend Logs

Thursday February 6 th -2 cups of Honey Bunches of Oats/ 1 Cup of 1% Milk-20 Ounce coffee/ 3 teaspoons of sugar- 2 brown sugar poptarts-Foot long cheese steak / ketchup/ fried onions-6 honey bbq chicken wings- 20 ounce coffee-3 cups of mashed potatoes-“Pasta sides” cheesy pasta- 1 cup -6 glasses of water throughout the day

Friday February 7 th

- 2 cups of Honey Bunches of Oats/ 1 cup of 1% milk- 16 ounce cup of coffee/ 4 teaspoons of sugar- 3 pieces of wheat toast with butter- 2 brown sugar poptarts- 1 banana - 1 orange-1 glass of Lipton iced tea-Applebees pepper chicken, green beans and shrimp, 6 regular boneless wings with blue cheese.-2 -12 ounce caffeine free cans of coke.- 8 ounces of Bacardi rum.-6 glasses of water

Long Term GoalsEven though there are financial restraints when it comes to eating healthy, I still

plan on eating a more balanced diet by paying more attention to fruits and vegetables and limiting my sugar and sodium intake. I’m planning on minimizing fat while at the same time building muscle. I am content with my current weight but I do want to change the ratio of fat/ muscle.

Short term GoalsMy short term goals are to make a conscious effort to cook all of my meals myself

at home and to limit the amount of unhealthy nutrients added to my healthy foods. Ex: I could eat a sweet potato plan instead of adding the works to it.

Motivations

My motivations for these changes are based primarily around my overall health, strength and endurance. In high school I was in the best shape of my life from doing track and field, and soccer and I want to have that type of energy and endurance once again.

BarriersThe barriers standing in my way are getting the motivation to go to the gym and

the fact that 3 weeks ago I tested positive for Mono and because of this, my energy level has been less than terrible.

Dan

McClean’s Nutrition Day 1 (weekday)

Dan McClean’s Nutrition Day 2 (weekend)

Evaluation of Current Diet

After reviewing your diet a few things stood out to me. In general there are some

strengths in your current diet, and there is also some weaknesses. Both of your strengths

and weaknesses can be improved for a more complete strong diet. If this is done, you can

reach your goals and optimum health you wish to receive.

Day one of your diet, the weekday, was the better of your two recorded days.

First according to myplate.gov you are allowed a total of 3,000 calories per day. On this

day you around about total 2,753 leaving you with about 247 more calories to go.

Although, 562 of your calories were empty calories, meaning there was no nutritional

value to those calories.

You hit the mark grains, vegetables, and proteins. As far as dairy products you

were allowed three cups worth per day and you had two, not too bad. For the most part

you would have had a complete diet, but you failed to have any servings of fruit on this

day. Another thing to look at was that fact that 90% of your grains came from refined

grains instead of whole grains.

Day two, your weekend day, was not nearly as good as day one. You consumed

3,508 calories this day and 1,686 of those calories were empty calories. You didn’t hit the

target in any food group this day. In fact, you almost doubled your recommended protein

intake eating 12.5 ounces of protein with only 7 ounces being recommended. In the

grains, vegetables, fruits, and dairy group, you were under that mark for each. Although

you did consume more whole grains than you did in day one.

On day one, you consumed 385g of carbohydrates. This means that 56% of your

total calories for this day came from carbohydrates, this is nearly perfect. On day two,

you consumed 352g of carbohydrates accounting for only 40% of you total calories, and

remember on this day, you consumed more than the recommended 3,000 calories. On

neither day did you have a good variety of these carbohydrates. Also on a side note, fish

wasn’t consumed on neither days, this is something we will work on in the future to get

your essential omega 3’s into your diet.

I noticed in your questionnaire that you checked off that high cholesterol runs in

your family. This is concerning to me for a few reasons. On both of your recorded days

your consumed very high amounts of sodium, nearly doubling your recommend amount

of 2,300mg per day. Also, you had a low intake of fiber 22g day one, and 21 g day two.

Lastly, your saturated fat intake was 46g on day two. All of this is very important

because they are modifiable risk factors that will lead to high cholesterol levels, high

blood pressure, and possibly cardiovascular disease. Genetics may not be 100% on your

side, but the consumption of these three things can help reduce your risk.

After reviewing your diet I believe these were your main pros and cons of your

diet. Together we can work on these aspects and improve. We will work on developing

a complete diet with variety. By doing this we will reach your goals of putting on some

muscle and limiting your fat (saturated fats) and sodium intake. We will also keep track

of your headaches to see if the begin to vanish with a more complete diet. With a little bit

of motivation you will feel more energized and be back in shape like you were in high

school.

Re-analysis of Current Diet

The five characteristics of a nutritious diet are balance, variety, calorie control,

quality choices, and adequacy. Through these past eight weeks, my client Dan did a great

job modifying his diet to hit these five characteristics. His diet is now a more complete

nutritious diet from when he started. We focused on things that would directly correlate

with his personal goals, and a lot of his new diet was based off of his family and medical

questionnaires too.

Dan is eating much better now than when he started. Now when he sits down to

eat, he makes a conscious effort to make a healthy choice. Now that he knows more, he

continues to strive for the best nutrition possible for his self. One of the major things that

I noticed in Dan’s diet when I first analyzed it was that he barely consumed any fruits and

vegetables. Because of this, I stressed the importance of consuming fruits and vegetables

every week and challenged Dan to do so a lot. One of Dan’s goals was to eat a more

balanced diet and to do that he first had to implement fruits and vegetables into his diet.

To do this, Dan is now eating fruits and vegetables as snacks in his diet. Were

before, Dan was eating useless empty calories for snacks. Another reason this is

important is because he wanted to build lean muscle and loose a little bit of fat. To do

this we had to cut as many of those empty calories out and replace them with healthy

choices. He also, learned how to time the intake of food based around his workouts, so

he could get the most out of them. We focused on getting some simple carbs into his

body before his work out for energy and immediately after to recover. Along with this,

we focused on staying hydrated every single day.

Dan also cooks his own food now. This is something that he didn’t do before.

Dan ordered out very often because of the convenience and the pressure of his

roommates. We talked about the importance of not ordering out everyday (sometimes is

ok) and the quality nutrition that he can get out of prepping and cooking his own meals.

This in turn helped Dan feel more alert and he actually became more active. Which

helped with his weight loss goal. To his surprise cutting out all of the fatty processed

food was a huge advantage to his health and life style.

Another major change in Dan’s diet is simply knowing and understanding what he

is putting into his body. We focused on reading food labels and monitoring what he eats.

The first thing was to watch how much cholesterol and sodium he was consuming. It was

apparent from his questionnaires that high blood pressure and cholesterol runs in his

family so we wanted to keep him off that track as much as we could. We also focused on

making sure that he consumes the nutrients that he was deficient in such as vitamins D, E,

C, and K. As Dan was becoming more physically active this became more and more

important for optimum nutrition and performance.

Dan now focuses on his nutrition everyday. He doesn’t snack on pop tarts and

chips anymore; he takes advantage of snacking on fruits and vegetables. He now realizes

how important it is to get all the vitamins from these foods that he was lacking before like

vitamins A, E, and C. He also consumes a lot more antioxidants now. He makes his own

meals, which he never did before, and carries healthy snacks everyday to continue to

consume his necessary nutrients no matter where he is at. He gets a great variety of foods

from every food group instead of eating the same thing over and over, and makes sure

that he consumes the proper servings from each food group, since that was a major

weakness in his diet before. When doing this, he pays attention to the serving size to

make sure he doesn’t over consume.

What worked the best for Dan and I was to take things slowly and implement

them one by one. Each week we focused on one main goal and a few small goals. This

worked because changing ones diet can be very hard since you are stepping out of your

comfort zone. Doing it this way, made it easy to focus on one thing at a time and

comfortably change bad habits into good ones. For example, one week I had Dan focus

on his fruit and vegetable intake while the next week I had him focus on his vitamins E

and D while continuing to snack on his now more healthy snacks. Doing it this way

insured that Dan would not be overwhelmed and have more of a chance to succeed.

What we had more trouble with was getting Dan up and out to the gym. I think

the problem here was I was trying to get Dan on my routine, rather than his own. This

became a problem because I wanted him to meet certain standards every week in regard

to expending his calories at the gym, but these standards and goals did not work best for

him. In the end, Dan ended up making his own at home fitness program that worked best

for him. This was ok as long as he was being active in my eyes, but it wasn’t what I tried

to implement at first.

The only thing that I would have done differently is ask for a more detailed

summary of what worked and what didn’t that week so I can develop a better plan.

While, I was told every week how everything went, I never asked how each individual

event was and what were the barriers if any. This would be the one thing that I would do

differently next time to make sure that my client and I were on the same page.

Over all we had complete success with the new nutritional program. Dan went

from a normal American diet to a healthy and growing diet. He now shows all five

characteristics of a healthy diet everyday. He also has a good understanding of what he is

doing in regards to his nutrition and his goals in nutrition. The best part about this

program is that because of it, Dan now sees results such as fat loss and muscle gain and

he is happy about what he has been through and done. Dan has learned self-control and

discipline and is in great sprits about it. He improved his over health and quality of life

by simply making nutritional changes, and that’s what makes this program so successful!