Jacoband Mollie Case Study
Jacoband Mollie Case Study
Whetheran athlete or a normal person, it is significant for an individual tolive a healthy lifestyle that entails eating healthy and regularexercising. Exercising does not mean engaging in vigorous exercisesall the time, rather setting apart some time daily for moderateexercises. Some of the benefits of keeping a healthy lifestyle foradults include improvement of an individual’s mental health (Garberet al., 2011). Being active and productive is likely to improvemental clarity and interpersonal relationships. Through exercising, aperson releases serotonin, which is the hormone responsible forimproving mood. Similarly, regular exercises reduce depression andanxiety in both men and women. Also, healthy eating and exercisingimprove the quality of sleep hence improving mental health. Anotherbenefit of a healthy lifestyle is the improvement of the quality oflife and lengthens a person’s lifespan (Garber et al., 2011). Somediseases cannot be prevented since they are genetic, however, keepinga healthy lifestyle helps our bodies in the prevention of diseasesincluding the genetic-based. Some of the diseases that can beprevented through exercising and healthy eating include diabetes,cancer osteoporosis, cardiovascular disease, and obesity.
Basedon Jacob’s case study, he is likely to face various risks becauseof his lifestyle which entails irregular exercising. Some of therisks include weight gain which may result in obesity. The extrapounds of weight are likely to come as a consequence of the manyhours spent on the couch, which is often accompanied with poor eatinghabits (Napoli et al., 2014). Similarly, Jacob is likely to sufferfrom depression which comes as a result of people’s prejudiceagainst people who are overweight and obese (Wadden et al., 2013).Depression can also be as a result of the failure of the body torelease endorphins also known as ‘happy drug’ that is responsiblefor depression treatment.
Onthe other hand, Mollie is prone to various risks due to her habit ofover exercising. Some of the risks include a high risk forosteoporosis because the ovaries produce less estrogen due toexcessive exercising resulting in irregular periods (Napoli et al.,2014). Additionally, over exercising may have an adverse effect onthe heart through the scarring of the heart muscle which results inheart failure as well as the abnormal functioning of the heart andconsequently leading to death.
Jacob’s4 Day Meal Plan
Foodgroup amounts to 2200 calories daily
Fruits2 cups veg 3cups grains 7 ounces proteins 6ounces dairy 3 cups
|
Monday |
Tuesday |
Wednesday |
Thursday |
|
|
Breakfast |
¾ cup oatmeal 1 cup of milk 1cup cooked beans 1 egg |
1 cup cooked mushroom 1 cup of pineapple chunks. 1 cup calcium-fortified soymilk |
1 cup yoghurt 1 boiled egg 1 cup fresh kale 1 orange |
2 ounces sliced cheese 1 cup mango juice 2 slices of brown bread Raw cucumber |
|
Snack |
1 apple |
1 banana |
1 ½ cups ice cream |
1 cup frozen yoghurt |
|
Lunch |
Spinach salad with silvered almonds. 100% fruit juice- 1 cup 1 ounce cooked fish |
1 cup chopped raw broccoli. 1 ounce cooked lean beef. ½ cup cooked pasta spaghetti 32 seedless grapes |
Baked salmon(4 oz) ½ cup of rice |
Sliced roasted beef Milk cheddar cheese 8 large strawberries 1 cup tomato juice Stew of potatoes with carrots, tomatoes, onions and green pepper. |
|
Snack |
1 cup yoghurt |
French fries |
½ ounce of nuts (12 almonds or 7 walnut halves) |
8 straw berries |
|
Dinner |
½ cup rice cooked ¼ cup of cooked peas( cowpeas, chickpeas lentils etc.) 1 small wedge shaped melon (1’’) 1 medium boiled potato |
¼ cooked beans 1 cup of cooked cabbage with 1 large tomatoes and 1 medium onion. 1 cup mashed pumpkin 1 sweet potato |
1 ounce cooked chicken 1 cup green peas 1 large plum 1 small flour tortilla 1 cup mixed greens with green pepper and carrots. |
2 hard-boiled eggs 1 cup raw veggies( Cauliflower, carrots, cucumber and red pepper) ½ cup brown rice |
Thetwo micronutrients recommended for Jacob are Vitamin B6 RDA of 1.3mgand magnesium RDA of 400mg.
Mollie’s3 Day Meal Plan
Foodamounts to 2400 calories daily
2cups fruits 3 cups vegetables 8 ounces grains 6 ½ ounces protein 3cups dairy foods
|
Monday |
Tuesday |
Wednesday |
|
|
Breakfast |
1 cup unsweetened o-shaped cereal 1 cup of skimmed milk 1 cup chopped broccoli 1 tablespoon of peanut butter. 1 apple |
100% fruit juice 2 slices whole wheat bread 1 boiled egg One and half ounce of cheese |
1 plum 1 cup of green peas 1 1 ½ ounce of fat free cheese 2 corn wheat tortilla. |
|
Snack |
2 biscuits |
1 banana |
3 cups of popcorn |
|
Lunch |
½ cup of rice 1 cup of cooked beans 1 corn tortilla 1 cup mixed vegetables |
1 cup of cooked peas 1 ounce of oatmeal 2 slices of bread One fried egg 1 ounce roasted nuts 2 cups leafy salad |
1 cup 100% fruit juice 1 cup raw cabbage 1 cup of cooked rice 1 cup of cooked peas |
|
Snack |
3 cups of popcorn and 1 cup yoghurt |
1 cup of ice cream |
1 apple |
|
Dinner |
1 cup of cooked peas One and half ounces hard cheese 2 slices of bread 1 cup smashed pumpkin 1 boiled egg 1 ounce of roasted nuts |
½ cup cooked spaghetti 1 cup of skimmed milk 1 cup of cooked rice 1 orange ½ cup cooked beans 1 cup of Mixed vegetables salad |
1 cup skimmed milk 3 slices of bread 2 eggs 2 biscuits 1 cup of yoghurt |
Thetwo micronutrients recommended for Mollie are iron RDA of 18mg andvitamin A RDA of 700mg.
References
Garber,C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M.J., Lee, I. M., … & Swain, D. P. (2011). American College ofSports Medicine position stand. Quantity and quality of exercise fordeveloping and maintaining cardiorespiratory, musculoskeletal, andneuromotor fitness in apparently healthy adults: guidance forprescribing exercise. Medicineand science in sports and exercise, 43(7),1334-1359.
Heyward,V. H., & Gibson, A. (2014). Advancedfitness assessment and exercise prescription 7th edition.Human kinetics.
Napoli,N., Shah, K., Waters, D. L., Sinacore, D. R., Qualls, C., &Villareal, D. T. (2014). Effect of weight loss, exercise, or both oncognition and quality of life in obese older adults. TheAmerican journal of clinical nutrition, 100(1),189-198.
Wadden,T. A., Hollander, P., Klein, S., Niswender, K., Woo, V., Hale, P. M.,& Aronne, L. (2013). Weight maintenance and additional weightloss with liraglutide after low-calorie-diet-induced weight loss: theSCALE Maintenance randomized study. Internationaljournal of obesity, 37(11),1443-1451.