My Projects

09/12/07
FCAs: 1) overview, benefits, natural sources, how to use, cautions, deficiencies, overdose, side effects, interactions. 2) Look up words that you do not know. You will be presenting your project to the class.3) correct spelling, grammar, and punctuation.


My vitamin is vitamin C (ascorbic acid). Without Vitamin c your body cannot stay healthy. Its a vital vitamin because it is healthy for your blood system and nervous system; it also strengthens blood vessels. One key thing that vitamin c does is it helps the collagen tissue which helps against infection and disease. Last but not least, vitamin c helps your body if it is being over worked. For example, if your have a cold or the flu, vitamin c aids the body and strengthens your white blood cells. Some other things that the vitamin does is it can prevent allergies, can improve male fertility, may reduce cholesterol, etc. This vitamin can be found in grapefruit, lemons mango's, tomatoes, strawberries, orange juice, etc. There are many ways to get your share of this vitamin, some being, tablets, liquid formula, a shot from your doctor, your just simply eating some of the key foods that make your body healthy. Some cautions that you should be aware of before taking in vitamin c is if you have: gout, kidney stones, sickle-cell, anemia, and iron storage disease. Some side effects may be, flushed face, headache, mild diarrhea, etc. If your body takes in aspirin the vitamin c will not work as strong. Some ways that you can verify that you have overdosed is: if your face gets flushed, headache, increase in urination, diarrhea, etc.

9/12/07
Chicory is a plant with blue flowers. This plant is general used to strengthen your immune system and can rarely be found in salads. Three vitamins and minerals that you can find in chicory is iron, vitamin a, and potassium. When harvesting, you should obviously find the healthiest plants with a mix of white and green color to it. One warning is to not take only due to the fact that the taste is unbearable because of its bitter and sour taste. A few other vegetables that chicory goes well with is carrots and celery.

9/14/07
My pyramid plan:

This plan will meet the nutrient needs for a 16 year old male, 5 feet 9 inches tall, physically active 30 to 60 minutes a day, in a healthy weight range. This plan is a 2800 calorie food pattern.

10 ounces tips 3.5 cups tips 2.5 cups tips 3 cups tips 7 ounces tips Make 1/2 your grains whole: aim for at least five ounces of whole grains a day. Vary your veggies. Aim for this much every week: Dark Green Vegetables = 3 cups weekly Orange Vegetables = 2 1/2 cups weekly Dry Beans & Peas = 3 1/2 cups weekly Starchy Vegetables = 7 cups weekly Other Vegetables = 8 1/2 cups weekly Oil and discretionary calories Aim for 8 teaspoons of oils a day Limit your extras (extra fats & sugars) to 425 Calories Physical activities: Physical activity is also important for health. You should get at least 60 minutes of physical activity most or all days. Click here to learn more about physical activity and health. Vegetable # 2: Tomatoes. 9/18/07 Although there are many good vegetables out there one that is especially good is tomatoes. Tomaotes are generally used for bladder problems, gout, liver, weight loss, gall bladder problems, kidneys, and skin problems. They are also a good source of Phosphorus, vitamin c, and sulfur. The key to eating a good tomatoe is harvesting it at the right time. Typically, a good hardy tomatoe to eat is a vine tomatoe. These are generally ripe in the mid summer time. One tomatoe that you want to avoid is a hothouse tomatoe. This is so because this type of tomatoe is picked before they are ripe, shipped to where they have to go and then sprayed with a chemical to make them ripe. One interesting fact is that tomatoes are actually fruits even though everyone classifies them as a vegetable. One thing you should be aware of is that tomatoe leaves are actually poisoness. If you eat tomatoes raw, it is actually good for you, it cleanses your liver is good for you circulation. When tomatoes are cooked they make a oxalic acid. This same acid can be found in spinache. My Fruit: Pineapple 9/18/07 One fruit that is extremely healthy for you is pineapple. This fruit is generally used for blood disorder, gout, sciatica, digestive problems, inflammation, and weight loss. If you are looking for clacium, potassium, vitamin A, chlorine, sodium, vitamin C, phosphorus, sulfur, and bromelain. The way to test if a pineapple is ripe is if it has a golding brown color to the outside. Also a technique that i have found is if the tassles on the top pull out easily. If a pineapple is grown organically it is ok to eat it/grind it up. This part of the fruit is good for you because the rind is the main source of bromelain. 9/27/07 Juicing Project. FCA's. 1) Post in your blog under my projects a copy of your juice recipe. 2) For each vegetable and/or fruit write about what it is traditionally used for in regards to your health and what each ingredient is a good source of for vitamins, minerals, etc. 3) Present your recipe to the class as well as make your juice for the class to share. 4) copy everyone’s juicing project and paste it in your “shared projects area in your blog Sparkling Tropical Fruit Juice 1 kiwi, peeled 1 orange, peeled and sectioned 1/2 mango, peeled and sliced sparkling mineral water One fruit that is very good for you is kiwi. This fruit is loaded with vitamin c and can help against scurvy. One way that you can know when to eat a kiwi is to squeeze and gently and if it is slightly squishy, you know your good to eat it. One thing about kiwis is if you grind the rind into your juice you take more vitamin c in. Another fruit that is in this juice is oranges. This is a fruit that supplies your body with calcium, vitamin b-1, 2, 6, silicon, zinc, and many other minerals and vitamins such as vitamin k and magnesium. Although this fruit is very healthy for your body, citrus fruit is high in citrus acid so it would be a good idea to exercise after you drink a citrus filled drink. The last fruit that is a part of my juice is mango. This fruit is generally used for cleansing the skin and also body odor. Some vitamins and minerals that are in mangos are vitamin A, C, potassium, and pantothenic acid. One thing to remember is when juicing, make sure you peel the mango and also take the large pit out of the center. To do this you will have to cut the mango in half and remove the pit that way. When shopping for your mango look for one that has smooter skin and has a yellowish color to it. Lastly you should be aware that mangos and juicers dont go good together. One way to aid this situation is dont refrigerate your mango prior to juicing. My Pyramid.gov 9/24/07 Nutrients and health implications:Although the meat and bean group is key to having a healthy diet, when saturated fat is found in foods such as meat, poultry, fish, eggs, nuts, and seed there may be a health implication involved. Another common occurrence while eating meats and beans is that people pick their favorites and stick with them. What i mean by this is people only eat say, chicken and beef and dont get their share of fish and nuts. One vitamin that is found in meats and beans is vitamin B. This vitamin helps with red blood cells, plays a big role in our nervous system, and helps build tissues. When you eat foods that have saturated fat, it is extremely bad for you because i causes your cholesterol level to increase.Tips For making Wise Choices:When shopping for your meats and beans you should be aware of what you are buying. For example, when buying beef and chicken you should get the healthiest meat, that is raised well and is the "leanest" choice. When buying chicken you should shoot for the chicken without the skin on it for this is one of the fattiest parts of the chicken. Also, when buying beef, you should get the leanest cuts like, round steaks and roasts. Another technique to eat as healthy as you can is to remove all the visible fat from the outside prior to cooking. Last but not least you should broil, grill, and bake your food instead of frying it to eliminate unnecessary fat.Vegetarian Choices:Although being a vegetarian can easily reduce the amount of protein you can choose from, it is still very possible to be a vegetarian and still get enough protein. Some meats and beans that you can still eat are, eggs, beans, nut butters, peas, and soy products. One technique that you can use to make sure your body is getting plenty of protein and other key vitamins and minerals is you should base your meals around what you feel your body is lacking. For example if you need protein one night, you should eat some eggs, or peas. If you need some calcium you can drink and soy based shake or just plain drink to get your appropriate amount of calcium. MEAT AND BEANSWhat's in the Meat & Beans Group? How much is needed? What counts as an ounce?What foods are included in the meat, poultry, fish, dry beans, eggs, and nuts (meat & beans) group?All foods made from meat, poultry, fish, dry beans or peas, eggs, nuts, and seeds are considered part of this group. Dry beans and peas are part of this group as well as the vegetable group. For more information on dry beans and peas click here.Most meat and poultry choices should be lean or low-fat. Fish, nuts, and seeds contain healthy oils, so choose these foods frequently instead of meat or poultry. (See Why is it important to include fish, nuts, and seeds?)Some commonly eaten choices in the Meat and Beans group, with selection tips, are:Meats*Lean cuts of:beefhamlambporkvealGame meats:bisonrabbitvenisonLean ground meats:beefporklambLean luncheon meatsOrgan meats:livergibletsPoultry*chickenduckgooseturkeyground chicken and turkeyEggs*chicken eggsduck eggsDry beans and peas:black beansblack-eyed peaschickpeas (garbanzo beans)falafelkidney beanslentilslima beans (mature)navy beanspinto beanssoy beanssplit peastofu (bean curd made from soy beans)white beansbean burgers:garden burgersveggie burgerstempehtexturized vegetable protein (TVP)Nuts & seeds*almondscashewshazelnuts (filberts)mixed nutspeanutspeanut butterpecanspistachiospumpkin seedssesame seedssunflower seedswalnutsFish*Finfish such as:catfishcodflounderhaddockhalibutherringmackerelpollockporgysalmonsea basssnapperswordfishtrouttunaShellfish such as:clamscrabcrayfishlobstermusselsoctopusoystersscallopssquid (calamari)shrimpCanned fish such as:anchoviesclamstunasardines*Selection TipsChoose lean or low-fat meat and poultry. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat in the product counts as part of the discretionary calorie allowance. Click here for more details on discretionary calories.If solid fat is added in cooking, such as frying chicken in shortening or frying eggs in butter or stick margarine, this also counts as part of the discretionary calorie allowance. Click here for more details on discretionary calories.Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring, more often (See Why is it important to include fish, nuts, and seeds?).Liver and other organ meats are high in cholesterol. Egg yolks are also high in cholesterol, but egg whites are cholesterol-free.Processed meats such as ham, sausage, frankfurters, and luncheon or deli meats have added sodium. Check the ingredient and Nutrition Facts label to help limit sodium intake. Fresh chicken, turkey, and pork that have been enhanced with a salt-containing solution also have added sodium. Check the product label for statements such as “self-basting” or “contains up to __% of __”, which mean that a sodium-containing solution has been added to the product.Sunflower seeds, almonds, and hazelnuts (filberts) are the richest sources of vitamin E in this food group. To help meet vitamin E recommendations, make these your nut and seed choices more often.http://www.mypyramid.gov/pyramid/meat.htmlHow much food from the meat & beans group is needed daily?The amount of food from the Meat and Beans Group you need to eat depends on age, sex, and level of physical activity. Most Americans eat enough food from this group, but need to make leaner and more varied selections of these foods. Recommended daily amounts are shown in the chart.Daily recommendation*Children2-3 years old2 ounce equivalents**4-8 years old3 – 4 ounce equivalents**Girls9-13 years old5 ounce equivalents**14-18 years old5 ounce equivalents**Boys9-13 years old5 ounce equivalents**14-18 years old6 ounce equivalents**Women19-30 years old5 ½ ounce equivalents**31-50 years old5 ounce equivalents**51+ years old5 ounce equivalents**Men19-30 years old6 ½ ounce equivalents**31-50 years old6 ounce equivalents**51+ years old5 ½ ounce equivalents***These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.http://www.mypyramid.gov/pyramid/meat_amount.aspx#What counts as an ounce equivalent in the meat & beans group?In general, 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.The chart lists specific amounts that count as 1 ounce equivalent in the Meat and Beans group towards your daily recommended intake:Amount that counts as 1 ounce equivalent in the Meat and Beans groupCommon portions and ounce equivalentsMeats1 ounce cooked lean beef1 small steak (eye of round, filet) = 3 ½ to 4 ounce equivalents1 ounce cooked lean pork or ham1 small lean hamburger = 2 to 3 ounce equivalentsPoultry1 ounce cooked chicken or turkey, without skin1 small chicken breast half = 3 ounce equivalents1 sandwich slice of turkey (4 ½ x 2 ½ x 1/8”)½ Cornish game hen = 4 ounce equivalentsFish1 ounce cooked fish or shell fish1 can of tuna, drained = 3 to 4 ounce equivalents1 salmon steak = 4 to 6 ounce equivalents1 small trout = 3 ounce equivalentsEggs1 eggNuts and seeds½ ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves)½ ounce of seeds (pumpkin, sunflower or squash seeds, hulled, roasted)1 Tablespoon of peanut butter or almond butter1 ounce of nuts or seeds = 2 oz eqDry beans and peas¼ cup of cooked dry beans (such as black, kidney, pinto, or white beans)¼ cup of cooked dry peas (such as chickpeas, cowpeas, lentils, or split peas)¼ cup of baked beans, refried beans1 cup split pea soup = 2 oz eq1 cup lentil soup = 2 oz eq1 cup bean soup = 2 oz eq¼ cup (about 2 ounces) of tofu1 oz. tempeh, cooked¼ cup roasted soybeans 1 falafel patty (2 ¼”, 4 oz)2 Tbsp. hummus1 soy or bean burger patty = 2 oz eq11-9-07 FRUIT JUICEORANGE LIME¼ to ½ lime1 orangePeel the orange but leave the white membrane to get the bioflavanoids. You can juice the peel of the lime. You can also juice the seeds.