Cooking time with RLE 4🍴

For the second time around, we cooked in the kitchen but this time, we made dishes for a female client whose  age is 60, height is 5’1 ft , weight is 54 kg and suffers from Type 1 Diabetes Mellitus condition.

Maintaining a healthy, restricted diet is crucial for type 1 diabetes management. A type 1 diabetes diet is designed to provide maximum nutrition, while limiting sugar and sodium. With type 1 diabetes, your body stops making insulin. So you take insulin every day either through shots or a pump. It’s also key to track your blood sugar levels. Insulin is only part of the picture. Diet and exercise also play important roles in helping keep your blood sugar levels stable. When you make healthy food choices and eat consistent amounts through the day, it can help control your sugars.

Here are the things we considered in meal planning for a diabetic person from what we have been taught in our nutrition class:

• Emphasizes eating a consistent amount of CHO rather than restricting the type of CHO
• All forms of CHO basically affects BG levels similarly when eaten in the same amount
• Carbohydrates should come from vegetables, whole grains, fruits, legumes and dairy products over those that contain sugar, fat and sodium
• Fat quality is more important than quantity. Take it from monounsaturated and polyunsaturated fats, avoid trans-fats and saturated fats.
• Limit or avoid intake of sugar-sweetened beverage
• Reduce sodium to less than 2300mg per day with additional reductions for those with hypertension
• Eat fatty fish at least 2 times (2 servings) per week

Here are the computations for our meal plan:

During our preparation:

Finally our output:

For breakfas,t we prepared ginisang ampalaya with ground pork and egg, 1 slice of papaya 1 cup of rice and 1 cup of water

For lunch, we prepared ginisang munggo with boiled chicken 1/2 cup or rice and 1 glass of water 

for dinner, we prepared fried fish with ginisang kalabasa at sitaw, 1/2 cup of rice and 1 glass of water.

and for midnight snack, we prepare 1 piece of banana and 1/4 cup of yogurt

With these type of activity, I am more equipped with of what to say for the proper nutrition of a client having diabetes. Maybe in the near future, I will handle these kinds of patient and maybe I can spare aggravating their condition with this knowledge I have.

 

references:

Diabetes and Metabolic Syndrome (lecture notes).

Krucic, G. (2016, april 8). Type 1 Diabetes Diet. Retrieved from http://www.healthline.com/health/type-1-diabetes-diet#Definition1

Diabetes. (n.d.). Retrieved from https://www.diabetesaustralia.com.au/what-should-i-eat

Check for these Signs⚠

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If you eat a balanced, whole-food diet, you’re probably giving your body more-than-adequate amounts of the vitamins and minerals it needs to function.If not, there’s a good chance your body is lacking in important nutrients. Even if you do eat well, other factors  such as your age and certain health conditions (digestive issues and others)  can impact your body’s ability to absorb the nutrients in your food leading to nutritional deficiencies

Nutritional deficiencies, known as malnutrition, are the result of your body not getting enough of the nutrients it needs.Children are more at risk for serious complications due to nutritional deficiencies than adults.

A nutritional deficiency occurs when the body doesn’t absorb the necessary amount of a nutrient. Deficiencies can lead to a variety of health problems. These can include problems of digestion, skin problems, stunted or defective bone growth, and even dementia.

Here are the signs you should look out for and maybe you’ll discover what you’re lacking.

You can prevent nutritional deficiencies by making sure you get enough nutrients from your diet.The body requires many different vitamins and minerals that are crucial for both development and preventing disease. These vitamins and minerals are often referred to as micronutrients. They aren’t produced naturally in the body, so you have to get them from your diet. So what are you waiting for? live healthy, be healthy.

References:

Nutritional deficiencies. (n.d.). Retrieved from http://www.healthline.com/health/malnutrition

Mercola, D. (n.d.). How to Recognize Nutrient Deficiencies. Retrieved from http://articles.mercola.com/sites/articles/archive/2014/11/03/nutrient-deficiency-signs-symptoms.aspx

 

 

MOTIVATION FOR THIS DAY

Chef-Nurses for a Day🔥

Preschoolers are active, spirited tykes and they’re generally adorable and fun. While this is true, during the preschool years, the child should be eating the same foods as the rest of the family, with an emphasis on those with nutritional value. This includes fresh vegetables and fruits, nonfat or low-fat dairy products (milk, yogurt, cheeses), lean meats (chicken, turkey, fish, lean hamburger), and whole grain cereals and bread. At the same time, limit or eliminate the junk food in the child’s diet, and get rid of sugared beverages as well. Also, these children are eager to learn, especially from other people and will often imitate eating behaviors of adults. They need supervision at mealtime as they are still working on chewing and swallowing skills. Preschool ages from 4-5, so we decided that our menu is planned for a four-year-old.

So how did we come up with our meal plan?

First we should compute for the Desirable Body Weight (DBW) and Total Energy Alloance (TEA).

Secondly, we computed the distribution of carbohydrates, fats, and proteins with 50%, 20%, 30% distirbution.

Third,  We will be using the prescription of 1400 Calories: CHO = 175gm; CHON = 105 gm; Fats = 31gm. Then we will translate the prescription into food exchanges and the procedure is as follows:

1. List down all foods furnishing CHO i.e., vegetable, fruit, milk, rice and sugar.
   1. It is customary to allow 1-2 servings of List 1A & B vegetables per day
   2. Allow 1-3 tsp. of sugar per day unless contraindicated
   3. Unless there is a drastic calorie/CHO restriction, 3-4 servings of fruits are allowed per day
   4. The amount of milk allowed depends upon the patient’s needs, food habits and other economic considerations
2. To determine how many rice exchanges:
   1. Add the CHO from vegetables, fruits, milk and sugar
   2. Subtract this sum from the prescribed CHO
   3. Divide the difference by 23 (gm of CHO furnished by 1 rice exchange)
   4. The nearest whole quotient is the number of rice exchange allowed
3. To determine how many meat exchanges are allowed:
   1. Add the CHON furnished by the food groups already listed
   2. Subtract this sum from the prescribed CHON
   3. Divide the difference by 8 (gm of CHON per meat exchange)
   4. The nearest whole quotient is the number of meat exchange allowed
4. Follow the same procedure for fat using 5 as the divisor since 1 fat exchange contains 5 gm fats
5. An allowance of 5 gm the prescribed amount for CHO, CHON and fats and + 50 calories for energy is allowed.

Lastly, here is the breakdown of calories per meal that we had to prepare

During preparation of the meals and what we have prepared (yum yum yum):

 

We also prepared some health teachings to promote health, nutrition and well being of a preschool:

• Give nutritious foods like vegetables and fruits for healthier body and prevent diseases
• Always brush the teeth after every meals to prevent dental caries
• Drink 6-8 glasses of water everyday
• To have a healthy bones and teeth, give milk to the child during breakfast and before sleeping
• Avoid eating sweet foods like candies and chocolates to prevent dental caries
• Take a bath 2-3 times every day so that the body will be clean and the child will not be prone to diseases
• Teach the child to always wash her hands before eating and after playing to prevent the spread of infection
• Always trim the nails of the child
• Have a regular checkup to the dentist to check if the teeth of the child are healthy. It is advisable to go to the dentist every 6 months
• Also, have a regular checkup to the paediatrician to check the health of the child

On final note, today was our very first time cooking for Nutrition Class. All were having fun cooking, setting up the table, plating the dishes and most of all experiencing the camaraderie through an effort to make the best dish from each and everyone’s help and skill. For us, it was an opportunity to broaden our skills that can be used in our everyday survival. We are so lucky to have this kind of activity because it sets us up to become more responsible in our food preferences and lifestyle and also become aware of the nutritional needs of each age groups. Maybe one time at the ward we would encounter this kind of healthy people and with that, we can easily come up with a meal plan they can follow in order to promote nutrition alongside with health. Importantly, it would make us more efficient student nurses with that kind of knowledge we possess. Wouldn’t thought that I enjoyed cooking  and learning at the same time. Truly, this will be a memory worth keeping.

 

References:

Pyramid for Children (1-6 yrs). (n.d.). Retrieved from http://www.ndap.org.ph/food-pyramids.
Nutrition for kids: Guidelines for a healthy diet . (n.d.).Retrieved from http://www.mayoclinic.orgchildrens-health/in-depth/nutrition-for-kids
Early childhood wellness. (n.d). Retrieved from https://eclkc.ohs.acf.hhs.gov/hslc/tta-system/health/nutrition
Preschool healthy eating. (n.d). Retrieved from https://ncescatalog.3dcartstores.com/mobile/Preschool-Healthy-Eating-From-Head-to-Toe-_p_1352.html

COMPUTATIONS FOR DBW & TEA INCLUDING INTERPRETATIONS AND APPLICATIONS. (lecture notes).

A Simple Reminder For You

 

Easy as 🔤

Everyone is talking about living a healthy life. However, very few actually practice the art of living healthy. Many of us believe, a healthy life implies looking good and feeling good. But, what does a healthy life really imply? Obviously, a healthy person is described as one, who does not smoke, does not drink in excess, has a healthy weight and eats healthy foods and exercises regularly. So, how many of us actually do all these things? In this day and age, it is not easy to commit to a healthy lifestyle.

A healthy lifestyle may not be easy to commit to. Everyone has so much to do what with work and family and other obligations. However, the trick to staying committed to a healthy lifestyle is not to stress the small things and consider making small changes and not big ones. Doing one thing that leads to a healthy lifestyle every day is the first phase of commitment. Avoiding extra servings of food, drinking an extra glass of water are just some things that can help make the road to a healthy life begin.

I know there’s a lot to think and remember. But do you want to me to make a simpler way for you to remember to keep on track on having a healthy lifestyle? Then follow these ABC’s of living.

 

Image source: The ABC’s of healthy lifestyle (infographics). (n.d.). Retrieved from www. pinterest.com/ pin/ 475200198161933157

 

 

It is never too late to consider living a healthy life. A healthy lifestyle ensures a long and healthy life.

P.S. I am hoping you keep those ABC’s rolling!

 

 

Go MACRO👊

Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:

• Carbohydrates
• Protein
• Fat

While each of these macronutrients provides calories, the amount of calories that each one provides varies.

• Carbohydrate provides 4 calories per gram.
• Protein provides 4 calories per gram.
• Fat provides 9 calories per gram.

 

WHY DO WE NEED CARBOHYDRATES?

Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes, 45% – 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

 

• Carbohydrates are the body’s main source of fuel.
• Carbohydrates are easily used by the body for energy.
• All of the tissues and cells in our body can use glucose for energy.
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
• Carbohydrates can be stored in the muscles and liver and later used for energy.
• Carbohydrates are important in intestinal health and waste elimination.

Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

WHY DO WE NEED PROTEIN?

According to the Dietary Reference Intakes, 10% – 35% of calories should come from protein. Most people get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

• Growth (especially important for children, teens, and pregnant women)
• Tissue repair
• Immune function
• Making essential hormones and enzymes
• Energy when carbohydrate is not available
• Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes, 20% – 35% of calories should come from fat. We need this amount of fat for:

• Normal growth and development
• Energy (fat is the most concentrated source of energy)
  Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
• Providing cushioning for the organs
• Maintaining cell membranes
• Providing taste, consistency, and stability to foods
  Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

 

 

So, Eat, move, and live better.
Yes, we know the health and fitness world can sometimes be a confusing place. But it doesn’t have to be.Let me help you make sense of it all with this post!

References:

Macronutrients: the Importance of Carbohydrate, Protein, and Fat. (n.d.). Retrieved from http://www.mckinley.illinois.edu/handouts/macronutrients.htm

Your Mom Ain’t Lying About Breakfast🍳

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“Breakfast like a King, Lunch like a Prince and Dine like a Pauper”.  It’s a well-known phrase, but do you follow it?

Roll your eyes if you like, but the old bromide about breakfast being the most important meal of the day is true. Breakfast eaters tend to have better diets overall, consuming more fruit, vegetables, milk, and whole grains than non-breakfast eaters. Yes, nowadays even morning would tend to be busy that it’s easy to let breakfast fall low in your list of priorities, but taking just a few minutes to have something to eat can really make a difference to your day. Why do I say so?

Breakfast provides many benefits to our health and wellbeing

Breakfast provides the body and brain with fuel after an overnight fast – that’s where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no petrol!

Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.

Breakfast can be good for waistline too, research shows those who eat breakfast are less likely to be overweight and more likely to be within their ideal weight range compared with breakfast skippers. If you skip breakfast, you’re more likely to reach for high sugar and fatty snacks mid-morning.

It might give you a mental edge

Research involving adults and children has indicated that breakfast might enhance memory, attention, the speed of processing information, reasoning, creativity, learning, and verbal abilities. Scientists at the University of Milan in Italy reviewed 15 studies and found some evidence that those benefits might be a function of the stable glucose levels that a morning meal provides.

Energy needs

People’s energy needs vary depending on activity levels and life stage but typically men require more energy than women. Growing children require a lot of energy, as an example boys aged 7-10yrs should consume approx. 1970 kcals per day, and girls aged 7-10yrs should consume approx. 1740 kcals. For adults, men require approx. 2500 kcals and women approx. 2000 kcals per day.

Long term health

Eating breakfast has long-term health benefits. It can reduce obesity, High blood pressure, Heart diseases and Diabetes

Breakfast is an excellent occasion to eat together as a family when possible. Establishing good breakfast habits in childhood and maintaining them throughout adolescence may be an important factor in reducing the prevalence of breakfast skipping and developing good eating habits that last a lifetime.

So, breakfast really is the most important meal of the day!

 

References:

Enos, D. (2013, September 12). 4 Reasons Why You Should Never Skip Breakfast. Retrieved from http://www.livescience.com/39598-reasons-never-skip-breakfast.html

Why eating the right breakfast is so important. (2015, August 16). Retrieved from http://www.consumerreports.org/cro/magazine/2014/10/why-eating-the-right-breakfast-is-so-important/index.htm

WHY IS BREAKFAST IMPORTANT? (n.d.). Retrieved from http://www.shakeupyourwakeup.com/why-is-breakfast-important

 

Plan, Prepare and Be Ready👍

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Natural disasters—a flood, hurricane, blizzard—often come with little or no warning.  Food storage is considered part of being prepared for emergencies and natural disasters. Individuals and families can eliminate some stress, worry, and inconveniences by planning for emergency food needs. How much and which foods to store will depend on the members of your household, your preferences, special health conditions, ability to use the food in an emergency, and space for storage. Planning for short-term emergency food needs may be as simple as increasing quantities of some staple foods and non-perishable foods that you normally would use.

Here are 3 steps that will help you weather the storm with less stress

STEP 1: GATHER YOUR EMERGENCY FOOD SUPPLY

• You will need at least a 3-day supply of food per family member, including pets. You may want to store more than this amount. Remember, it is better to have extra food that you can share than to run out of food during an emergency.
• Choose foods that last a long time, do not need to be refrigerated, and are easy to make. Also, try to pick items that are high in calories and nutrition. Check out the box below for ideas of foods to use, and how long they last!
• Try to use as many familiar foods as possible! These foods can help lift the mood, and provide comfort to your family during stressful times.
• Plan ahead for family members with special diets and allergies, including babies and elderly people. Look for special canned foods, juices, and soups for them. Nursing mothers should have a formula, in case they are unable to breastfeed during the emergency.
• Make sure you have a manual can opener and disposable utensils.
• Avoid foods that will make you thirsty.
• Choose salt-free crackers, whole grain cereals and canned foods with high liquid content.
• Following a disaster, there may be power outages that could last for several days. Stock canned foods, dry mixes and other staples that do not require refrigeration, cooking, water or special preparation

 

STEP 2: TAKE CARE OF YOUR EMERGENCY FOOD SUPPLY

• Keep food in a dry, cool spot. If possible, choose an area out of the sun.
• Check your food supply at least every 6 months.
• Use foods before they expire, and replace them with fresh items.
• Immediately throw away canned goods that look swollen, dented, or rusty.

 

STEP 3: EAT SAFELY, EAT STRATEGICALLY

Stay safe while you cook

• Only use charcoal grills or camp stoves outside of your home to avoid smoke inhalation and carbon monoxide poisoning.
• Before heating food in a can, be sure to open the can and remove the labels. Otherwise, the can may be too hot to handle, the contents might explode, or the label
  may catch on fire.
• Never leave open flames unattended. Always put out open flames before leaving the room

 

 

Keep your hands clean

• Remind your family to always clean their hands before preparing or eating food. This is an important step to keep from getting sick.
• If soap and running water are not available, use alcohol-based hand gels or baby wipes to clean your hands.
• Eat only safe foods

 

 

If there’s a power outage, eat the food in your home in the order that it will start to spoil. If the power has been out no more than 4 hours:

• First, eat the food in the refrigerator, Then, eat food from the freezer
• Then, start eating food from your emergency supply.
• Throw out foods that go bad quickly and have been left out at room temperature for more than 2 hours.
• Before eating, look at and smell food to make sure it has not started to spoil. Never taste foods to decide whether or not they are safe.
• Inspect canned foods before eating. Throw away cans that that look swollen, dented, or rusty. They may have germs in them that can make you sick, even if you cook the food.

We will never know what may happen so it is better that we are prepared. Follow these tips to survive when natural disasters will pay a visit in the country. 

 

References:

PREPARE YOUR EMERGENCY FOOD SUPPLY. (2016, January 19). Retrieved from  http://emergency.cdc.gov/preparedness/kit/food/

Emergency food. (n.d.). Retrieved from https://www.ready.gov/food

Andress, E. and Harrison, J. (n.d.). Preparing an Emergency Food Supply, Short Term Food Storage. Retrieved from http://spock.fcs.uga.edu/ext/pubs/html/FDNS-E-34-2.html

 

 

QUOTE OF THE DAY

ALWAYS REMEMBER THIS

 

Image source: Axe, A. (2013, February 6). Nutrition (image). Retrieved from http://www.pinterest.com/pin/832185309696896

 

Have a cup of positiviTEA☕

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The green miracle drink from China made its way long ago into the mugs  across the nation for its touted health benefits. From a weight loss aid to targeting pancreatic cancer, green tea has evolved into a medicinal drink that caters to a myriad of illnesses. The reality is there are surprising benefits to reap from this magical drink in just one cup.

So what is this wonderful thing? Green tea is, in fact, one of the three types of tea formed be drying and steaming fresh ‘Camellia Sinensis’ leaves. One of the much-highlighted properties of green tea is its antioxidizing function which is performed with the help of flavonoids including polyphenols and catechins as a major component.

Among the most frequently used beverages in the world after water, tea stands firm to take its position at the top. It has been centuries ago since when tea is being consumed widely and in various doses to as a health tonic. Studies support that there is a very close and long-standing cultural as well as scientific relationship between human health and green tea.

 

Image source: Hikmatyar, A. (2014, April). Health Benefits of Tea. Retrieved from http://www.pinterest.com/pin/ 249949848048190294

Though green tea itself is not a medicine at all its extracts are widely used in traditional Indian and Chinese medicines as it can serve well as a diuretic, an antimicrobial agent, an astringent, a stimulant and an agent improving cardiac health. Chinese medicine often recommends it as an energiser, for aches and pains like a headache, detoxification, depression, digestion, and for the purpose prolonging life in general. The health benefits are not limited to this extent; they continue to extend to greater level like improving cardiovascular health, reduction in hypertension i.e. high blood pressure, combating obesity and other degenerative diseases with regular consumption of green tea. That’s a lot of benefits in just one cup! 

 

So as you all know from what I have said my last post,  I went to Japan last month to become an exchange student. One thing our excursion made us experience is having a green tea ceremony. But even before that, I was really a great fan of drinking green tea,especially matcha. So at that moment, I was so hype from learning the ways how to make a tea and experience the Japanese traditional tea ceremony or what they call as Sado. Little did I know that this majestic drink has so many benefits.

I would like to have a cup of tea with you soon! But for now, let’s fill our day with PositiviTea.

References:

Ware, M. (2016, February 18). Green Tea: Health Benefits, Facts and Research. Retrieved from http://www.medicalnewstoday.com/articles/269538.php

GREEN TEA (n.d.). Retrieved from http://www.webmd.com/vitamins-supplements/ingredientmono-960-green%20tea.aspx?activeingredientid=960

Borreli, L. (2015, February 17). Go Green: 6 Surprising Health Benefits Of Green Tea. Retrieved from http://www.medicaldaily.com/go-green-6-surprising-health-benefits-green-tea-322422