1 c broccoli rabe cooked with olive oil, cracked red pepper, and garlic
3/4 c wild or brown rice pilaf
Dessert or Evening Snack
1/2 c fresh raspberries or other seasonal berry
1/2 c low-fat plain or vanilla yogurt
Calories: 1,979
Protein: 104 g
Carbohydrates: 179 g
Fat: 68 g
Saturated fat: 15 g
Cholesterol: 551 mg
Fibber: 34 g
Sodium: 1,586 mg
Day 2
Breakfast
1 c whole grain cereal (hot or cold)
1 c 1 percent milk
1/2 banana
1/4 c dried fruit, such as raisins
Lunch
1 tuna salad sandwich on whole wheat bread
1 c
Afternoon Snack
Mini quesadilla with salsa: corn or whole wheat tortilla (8" diameter) filled with reduced-fat Cheddar (1/3 c shredded) and black beans (1/3 c), folded in half, and heated in a non-stick skillet
Dinner
Caesar salad topped with 3 oz grilled or sautéed chicken breast strips or shrimp with 2 Tbsp Caesar dressing
Dessert or Evening Snack
1/2 c low-fat frozen yogurt topped with 1/3 cup low-fat granola and blueberries
Calories: 1,906
Protein: 93 g
Carbohydrates: 225 g
Fat: 54 g
Saturated fat: 12 g
Cholesterol: 132 mg
Fibber: 34 g
Sodium: 2,250 mg
Day 3
Breakfast
1 serving
2 Tbsp maple syrup
1 dollop (about 1/4 c) low-fat plain or vanilla yogurt
Lunch
1 1/2 c steamed or stir-fried mixed vegetables
1 c brown rice
Afternoon Snack
1.5 oz (about 10) baked tortilla chips
2 Tbsp black bean dip
1/4 c salsa
Dinner
4 oz chopped-sirloin beef patty, served open-faced on whole grain roll
1 oz reduced-fat Cheddar cheese to melt on top
Tomato salad with red onion and fresh basil, and 1 Tbsp oil-and-vinegar dressing
Dessert or Evening Snack
1 med baked apple with 1 Tbsp honey and 2 Tbsp toasted walnuts
Calories: 1,838
Protein: 64 g
Carbohydrates: 251 g
Fat: 57 g
Cholesterol: 232 mg
Fibber: 25 g
Sodium: 1,137 mg
Day 4
Breakfast
2-oz banana bran muffin, about the size of a peach
1/2 c fresh berries (blueberries, blackberries, raspberries, or strawberries)
1/2 c low-fat plain or vanilla yogurt
Lunch
1 slice pizza (regular size--about 4 oz--from pizzeria)
Tossed salad with lettuce, tomato, and shredded vegetables, with 2 Tbsp olive oil vinaigrette
Afternoon Snack
1 peach
1 sm handful of almonds (about 1/4 c)
Dinner
1 serving
1 c mixed-grain pilaf
Dessert or Evening Snack
2 sm oatmeal-raisin cookies
Calories: 1,798
Protein: 79 g
Carbohydrates: 218 g
Fat: 61 g
Saturated fat: 15 g
Cholesterol: 244 mg
Fibre: 16 g
Sodium: 1,923 mg
Day 5
Breakfast
1 c oatmeal topped with 2 Tbsp toasted wheat germ
2 Tbsp raisins or dried cranberries
1/2 banana
1/2 c 1 percent milk
Lunch
1 c tomato soup
Grilled cheese (2 oz reduced-fat American cheese) with tomato on whole grain bread
Afternoon Snack
1 c black bean soup
5 sm trans-free whole grain crackers
Dinner
Tossed greens with 2 Tbsp olive oil vinaigrette or low-fat salad dressing
Dessert or Evening Snack
1 serving
Calories: 1,884
Protein: 84 g
Carbohydrates: 247 g
Fat: 38 g
Saturated fat: 10 g
Cholesterol: 97 mg
Fibber: 37 g
Sodium: 2,318 mg
Day 6
Breakfast
1 slice vegetable (zucchini, pepper, asparagus, mushroom) frittata (4-5 oz)
1 slice whole grain toast with 1 tsp butter or 2 tsp trans-free canola-based spread
Lunch
1 (5-oz) bone-in barbecue chicken breast
3/4 c cabbage and carrot coleslaw
1 sm piece cornbread (about 2 oz)
Afternoon Snack
1/3 cantaloupe
Dinner
1 serving
Baby greens tossed with 2 Tbsp olive oil vinaigrette or low-fat salad dressing
Dessert or Evening Snack
1 serving homemade apple crisp topped with 1/2 c low-fat vanilla frozen yogurt and 2 Tbsp toasted walnuts
Calories: 1,876
Protein: 71 g
Carbohydrates: 217 g
Fat: 75 g
Saturated fat: 13 g
Cholesterol: 342 mg
Fibber: 27 g
Sodium: 1,209 mg
Day 7
Breakfast
2 whole grain waffles
3 Tbsp maple syrup
1/2 c fresh or frozen (thawed) berries
1 dollop (about 1/4 c) low-fat plain or vanilla yogurt
Lunch
Tossed greens with 2 Tbsp olive oil vinaigrette or low-fat salad dressing
Afternoon Snack
1 oz each reduced-fat Havarti and Cheddar cheeses
1 serving
Dinner
1 (6-oz) bone-in pork chop
1/3 c applesauce or chutney
1 sm baked sweet potato
1/2 c braised red cabbage
Dessert or Evening Snack
1/2 c rice pudding
Calories: 1,698
Protein: 76 g
Carbohydrates: 219 g
Fat: 61 g
Saturated fat: 13 g
Cholesterol: 166 mg
Fibber: 25 g
Sodium: 1,479 mg
10 Healthy Quick Tips
1. Omega-3-enriched eggs cost more, but two of them offer almost half of the protective fatty acids as found in 3 oz of cooked salmon.
2. Buy whole melons--not pre-cut. Once the flesh is exposed to light, it loses its nutrients.
3. To crisp lacklustre lettuce, stash the washed and dried leaves in the freezer for 2 to 3 minutes.
4. Substitute ground turkey or finely chopped salmon for beef to cut fat in burgers.
5. To make your own low-fat tortilla chips, cut 5 tortillas into eighths to make 40 wedges. Arrange on baking sheets, coat with cooking spray, and sprinkle with 1/2 tsp each salt and chilli powder. Bake at 350 degrees F until crisp, about 10 minutes.
6. Pizza packs protective lycopene and just the right amount of olive oil to boost absorption.
7. Substitute calorie-free brewed tea for one-third of the oil in dressings to cut the acidity of vinegar.
8. For maximum beta-carotene, choose sweet potatoes with the brightest skins.
9. Bean soup is healthful, but some restaurants use pork fat in the base; be sure to ask.
10. Boost coleslaw's flavour by tossing in grated lemon peel or juice.
Motivation:
To help you to become motivated, you should look at the NHS’s “smoking” leaflet. This will help motivate you as it shows you the effects of smoking, to deter you from actually smoking. It also gives quotes and testimonials of people who have used the service to show you that the process works and how it has helped other people. This will encourage you to persevere. Along with this, the leaflet uses positive language and tells how “stopping smoking is the single most helpful thing you can do to improve your health”. This is very good to urge you to stop smoking. It shows you how much money you can save per year as an incentive to stop, and tells how easy it is to quit. Not only does it explain the benefits, it gives simple and easy ways of stopping, from calling their help lines, to visiting an actual clinic, and tells how they have trained advisers to make you feel more comfortable. Positive pictures and healthy looking people are used in relevant sections to portray how much healthier people are when they stop smoking. The service is free, and this will motivate you further to pursue the goal.
The two other methods of motivation are the “big quit” website and “you are what you eat programme”. The big quit is a government run campaign to stop people smoking. It shows you all the harmful effects that smoking causes and this would deter anybody from smoking. It also gives you things to do if you’re feeling the cravings while stopping. Along with this, they send you ‘motivational emails’ every day to show you what you have achieved in terms of health e.g. how you’re less likely to catch cancer after a day. Along with these, it has many other small incentives to motivate you.
In the “you are what you eat” programme, the presenter will show you which foods to eat and how they can be delicious and look nice. She will also show you the harmful effects of eating unhealthily. This will motivate you and remind you of the disgusting truths of what is inside fatty foods. This is an excellent programme to watch.
Alternative methods of support:
There are many other things you and others around you can do to support you in trying to stop smoking and eat healthier. The first being that your family and friends can verbally support you, and not give the wrong impression by smoking/ eating takeaways in front of you. This will make you feel more comfortable and less “out of place”, and will in the long term encourage you to follow the plan. Also, you could save up money from the cigarettes you’ve not smoked and go on a family holiday. This will reduce the chance of you smoking as it relaxes you and raises your happiness levels, and also indicates all of the activities etc you can do without smoking, and emphasise how better off you would be without smoking. Your family could support you by buying you presents for periods that you have not smoked, or even to do extra activities with you such as go to the cinema with you after periods of non smoking. This will make you feel more enthusiastic and set yourself goals! Your wife could help you eat healthily by preparing more vegetables in meals and giving you fruit during the day, and more water. You should both make time to prepare healthier food during the day, make it a priority! That way you will fall into better eating habits quicker and show the importance of the factor to you. You can go to a hypnotherapist to physically help you quit smoking. Along with this are NHS stop smoking help lines and clinics, and also support groups who can help for example- the Big Quit. These will guide you step by step on quitting smoking and will give you sources of motivation as well, so that you get the inspiration and enthusiasm to stop. They will also provide friendly advice on how harmful smoking really is to you. To help you eat healthier, you could buy healthy eating range foods from supermarkets and seek professional advice from somewhere like Health Watchers, a company who’s service involves guiding people on eating healthy. Also, your friends could not ask you to buy takeaways etc, and also they could support you verbally by talking through their ideas and recipes with you. They could even help you cook healthier foods if you haven’t got the resources and cooking ability. This will also make you feel more valued as a person. Websites can also provide support in the form of recipes and menu plans, to get you on your way with what kinds of foods to buy and how to cook them
Why I have chosen this health plan for John:
Effects of the plan on the client:
Smoking: short term, quitting smoking will do a number of things. It will lower your blood pressure to the normal rate and circulation will improve to your hands and feet. This is in a matter of 20 minutes. Within the first day, oxygen levels in the blood return to normal and chances of heart attack also fall. Also, the lungs have cleared all the deadly carbon Monoxide from your body and your lungs will clear the debris and mucus caused from smoking. Within two days, nicotine is totally eliminated from your body, and your sense of smell and taste begin to improve. Within the fifth day of quitting, breathing will become easier and your skin and eyes will become clearer. Your energy levels and stimulation will also begin to rise and you will feel more motivated and energized. By the one week stage, you should be able to sleep easier, and you should be able to feel the benefits from this and be generally happier and not irritable throughout the day. After a fortnight, blood vessels in your body will start to open up again, meaning your circulation is improving further. This makes exercise and walking/breathing a lot easier. This will make you feel happy, and increase your self esteem as you will feel much healthier. Your self concept will increase as well as you will feel that you look healthier. Also, short term, you will begin to socialize easier, as you are sleeping better etc. this will help you in social situations and you will have less arguments from irritableness, and therefore you could possibly gain more friends, and therefore be even happier. The extra motivation you gain will make you want to read, and do other mentally stimulating activities, which in turn, will increase your intellectual ability. Also, sperm count increases by 1% per week until it returns to your natural level, so impotence is no longer a problem.
Long term, quitting can hugely benefit you. After about 3-9 months, all breathing problems and shortness of breath from smoking disappear. This will further improve fitness and will ultimately increase lung capacity by 5-10%. This means you can exercise more without becoming tired as quick.
After five years, the risk of heart attack decreases to half of that off a smoker, and noticeably increases your life expectancy. Also, your skin’s elasticity returns to that of your age. This will make you feel improved physically, and you will become more contented with your looks. This will give you more confidence in social situations. After 10 years, risk of lung cancer falls to about half that of a smoker and risk of a heart attack falls to that of a person who has never smoked. This further increases your life expectancy, and thus this will improve your general happiness and give a sense of relief to you, and potentially your family. As your blood vessels begin to open back up even more, this reduces the chances of clogging and blood clots. The NHS stop smoking adverts on television dramatically show the effects of smoking and the amount of fat in cigarettes. Long term, this fatty tissue will have disappeared from your body. Also, hair loss and the loss of hearing will totally disappear, and the chances of getting the condition known as glue ear are zero.
Each week you spend £42 on cigarettes, and therefore each month you spend £182. Overall smoking has cost £54,750
The money you've spent on cigarettes could be the equivalent of:
If you stick to this plan, you will save on average per year, £2,190, so you can buy a new car or holiday etc. All of these factors will help create a better self image for yourself and will increase your self esteem/concept significantly, if you succeed in carrying it out.
Eating Healthy:
Short tem effects include feeling more alert, and possibly gaining better job provisions, as you work in the public sector, and if you’re feeling better, you will be better socially and be friendly. This can have a positive effect on your job status if your boss approves. Feeling more alert can happen within 10 minutes of eating healthily. This is a short term boost.
If you stick to health plan, you will reduce the risk of a coronary bypass within two weeks. This will significantly alter your fitness levels and will make you feel more encouraged to exercise and do other leisurely activities. The fatty deposits will decrease around the heart and arteries within a week and this will thereby reduce the risk of a heart attack in the long term, and also diabetes. Other short term effects include losing fat tissues from the body, and increasing fitness levels. This is also a long term effect, as it can give a longer life expectancy.
Recently, it has been tested in California, that reducing calorie intake, and eating healthier is “the fountain of youth”, and can seriously reduce ageing. If you stick to this diet, it is probable that your skin will look healthier and less greasy within 3 days, and therefore, this will increase your self image and concept. It will give you more confidence in social situations and possibly mean better relationships with friends and family.
Acne will also be noticeable reduced within 48 hours of beginning this plan, and by the 10 day mark, there will be no more fatty oil induced spots and acne that is visible. This will also increase self esteem and concept. This could also motivate you to exercise more to further increase your fitness. By doing this, you will learn more about your body and its functions. Also, in the short term, your blood pressure will decrease to that of a healthy eating person within 12 days. This reduces the risk of heart and kidney disease, along with strokes, and within 32 days, your metabolism will start to improve so that digestion is easier. This can help with feeling healthier. If you cut down on the salt, this combines with the lowered fat intake to aid in increased fitness and organ functions. Intellectually, it will increase your awareness of what to eat and the different food groups. But this will only be effective if you read the leaflets and follow the eating plan for a whole week, as you will gain knowledge on which types of foods to eat and the quantities. You will also learn the amounts of calories and percentages of which food groups to consume. Your growth and repair will also improve with the extra Vitamin C from the eating plan, along with your bone structure which will improve with the regulated calcium.
Evaluation:
You should stick to this health plan because it has many long and short term effects on your life, and potentially will increase the length of your life, and will help you lead a healthier more productive life in terms of fitness. The most impact would come from stopping smoking as it will inflict many positive physical effects on you if you stick to the plan. These positive changes will also merge to help you feel better in your self concept and esteem. It will be the best and most positive change you can make in your life. The most important single change will come from the repairing that your lungs will do from stopping smoking, as it will prevent breathlessness, and cancers. It will have many small different effects, which will all inter-relate to positively influence your bodily functions and lifestyle. This is in comparison with your diet, because if you were obese, then this factor would overtake smoking as a priority of importance. If you stick to the diet, both factors will make you feel and look healthier, and physically be healthier. You will also feel better, and your self concept and esteem will gradually increase with time. If you succeed in the health plan you will also have more self confidence with your new refined fitness and health.
Appendix/Bibliography
OCR standard text book
Less smoking leaflets issued by the NHS
British Heart foundation Cut the saturated fat.
You Are what you eat TV Programme.
