Client: Gianni Grasso

Client: Gianni Grasso

Chelsea Eckel

Client: Gianni Grasso

Spring 2014

Nutrition for Fitness

Client Nutrition Program

Dr. Biren

Medical and Health Fitness Form

Name: Gianni Grasso______Age:20 yrs. Height:71 inchesWeight:215 lbs.

Do you have any allergies to any of the following?

NoNutsNoWheatNoFish

No EggsNoShellfishNoMilk

NoFishNo Soy

If so, please explain.

______

Are you taking any medications to improve your health? If so, please explain.

No______

Are you aware of any deficiencies that you might have? (Iron, Vitamin D etc.) If so, explain.

No______

Do you or a family member have a history or currently have any of the following?

Yes High blood pressureNoDiabetes No Eating disorders

NoLow Blood PressureNoHigh cholesterol Yes Obesity

NoHeart problemsNoChest pain No Surgery in the past 12 months

No Blood ClotsNoChronic/acute injuries

If so, please explain.

My mother has been suffering from high blood pressure recently, due to recent events that have occurred within my family. My Father was suffering from obesity early in my life, but has lost over 100 pounds over the past year and a half.

Lifestyle and Nutritional Habits

Lifestyle Habits

Do you currently smoke? Y N If yes, how many per day? ______

Do you currently drink alcohol? Y N If yes, how many per week? On average about 8 drinks per week

How many hours of sleep do you get per night? On average about 9 hours of sleep.

Rate your stress level on a scale from 1-10 (1=low, 10=high). 3

What are your biggest stressors? Being able to get good grades this semester and taking care of my health

Do you have a busy schedule? Y N If yes, what days of the week are most hectic? Which are not?

I wouldn’t say I have a busy schedule because I have no more the 2 classes on any day during the week, The majority of my classes are during the night, leaving my days free to volunteer with the Get FIT program at Rowan University

Do you partake in any physical fitness? Y N If yes, Explain. (sports, weight lifting etc.)

Yes I push myself to get to the gym at least 6 times a week and partake in weightlifting exercises, I like to focus on building more muscle in my body which results in a lack of cardio when I go to the gym. Fortunately, I joined an Intramural basketball team this semester which will help this cause.

Nutrition Habits

On a scale of 1-10 how would you rate your nutrition habits (1=poor, 10=excellent) 7-8

How often do you eat fast food per week? Once a week maybe

How often do you cook your meals? At least once a day

How many meals do you eat per day? At least 3 per day

Do you eat late night? Y N If yes, how often?Maybe 3 times a week

Do you take any supplements/vitamins? Y N If yes, what and how much? Yes I take about 25g of protein mixed with milk for my post workout shake after the gym.

How many glasses of water do you consume on a daily basis? About 64 ounces of water a day

When you aren’t hungry do you eat because of any of the following?

YesBoredomYesSocial situations

NoStressNoTired

No DepressionNoNervous

When you eat, do you consume more food after you are already full? Y N

Are you or have you ever been on a diet? Y N

Gianni Grasso’s…

Motivators:

Some motivations that have pushed me to partake in my nutritional habits are the fact that I have once been a larger kid during my school days. I was a little overweight and final made the change to start exercising and eating healthier foods. After making these changes, there have only been positive results and I do not want to go back to my old habits. One other motivator that I have is being a Health Promotion major and being that my profession will be to teach others how to eat healthy, I would like to practice what I preach. By doing so I will be able to experience what my clients are going through and be able to help them in any way possible.

Barriers:

Some barriers that I have that will complicate this program are my class schedule and the times that I am able to eat throughout the day. My classes are primarily during the evening so I will need to consume all of my good before 7pm. This will also be a problem being that my classes don’t end until 10pm and late night snacking will be much harder to resist. I am confident that I will overcome this minor obstacle though. Another barrier I will experience is that I am on a tight budget when it comes to getting food. I do not have a meal plan which results in me eating out a lot of the time. Recently I have been cooking my food and buying my food in bulk at shop rite which is much more cost efficient.

Misconceptions:

  • Is there such thing as consuming too much protein after a weightlifting workout?
  • Eating a bag of chips is not the worst choice for your body after a workout
  • Water is the best drink to consume during exercise
  • Pre-workout makes you lift harder, stronger, and for a longer amount of time
  • For a man that wants to build more muscle, it is important to have a cheat day at least twice a week.
  • Consuming alcohol the night before a workout will not affect my performance in the gym the next day

One Weekday & Weekend Food Log

Thursday, 2/6/2014

  • 2 cups of Smart Start Cereal
  • 1.5 cups of 1% Milk
  • 1 long hoagie roll
  • 8 ounces of roast beef
  • 1 bag of cool ranch Doritos chips
  • 1 can, 12 fl oz. Arizona iced tea
  • 4 bottles of water
  • About 10 shots of vodka
  • 2 cans of soda
  • 2 slices of buffalo chicken pizza from nicks
  • 8 Hershey’s kisses
  • 1 fiber one bar

Friday, 2/7/2014

  • 1 slice of taylor ham
  • 3 scrambled eggs
  • 1 hamburger bun
  • 1 slice of American cheese
  • 2 bags of microwavable oatmeal with 8 oz of water
  • 1 handful of almonds
  • 2 scoops of about 25g of protein
  • 14 ounces of 1% milk
  • 2 chocolate chip cookies
  • 5 water bottles
  • 1 Italian Sub, 4 ounces of salami, 2 slices of provolone cheese, 4 ounces of ham, 4 ounces of coppocola, lettuce, 1 slice of tomato, ½ cup of onions, about 4 ounces of oil and vinegar, 1 hoagie roll
  • 1 bag of salt and vinegar chips

Gianni’s Nutrients Report
Your plan is based on a 2400 Calorie allowance.
Nutrients / Target / Average Eaten / Status
Total Calories / 2400 Calories / 4292 Calories / Over
Protein (g)*** / 46 g / 163 g / OK
Protein (% Calories)*** / 10 - 35% Calories / 15% Calories / OK
Carbohydrate (g)*** / 130 g / 391 g / OK
Carbohydrate (% Calories)*** / 45 - 65% Calories / 36% Calories / Under
Dietary Fiber / 25 g / 31 g / OK
Total Fat / 20 - 35% Calories / 38% Calories / Over
Saturated Fat / < 10% Calories / 13% Calories / Over
Monounsaturated Fat / No Daily Target or Limit / 15% Calories / No Daily Target or Limit
Polyunsaturated Fat / No Daily Target or Limit / 7% Calories / No Daily Target or Limit
Linoleic Acid (g)*** / 12 g / 30 g / OK
Linoleic Acid (% Calories)*** / 5 - 10% Calories / 6% Calories / OK
α-Linolenic Acid (g)*** / 1.1 g / 1.8 g / OK
α-Linolenic Acid (% Calories)*** / 0.6 - 1.2% Calories / 0.4% Calories / Under
Omega 3 - EPA / No Daily Target or Limit / 3 mg / No Daily Target or Limit
Omega 3 - DHA / No Daily Target or Limit / 9 mg / No Daily Target or Limit
Cholesterol / < 300 mg / 430 mg / Over
Minerals / Target / Average Eaten / Status
Calcium / 1000 mg / 1906 mg / OK
Potassium / 4700 mg / 3840 mg / Under
Sodium** / < 2300 mg / 5971 mg / Over
Copper / 900 µg / 2998 µg / OK
Iron / 18 mg / 49 mg / Over
Magnesium / 310 mg / 615 mg / OK
Phosphorus / 700 mg / 2697 mg / OK
Selenium / 55 µg / 196 µg / OK
Zinc / 8 mg / 40 mg / OK
Vitamins / Target / Average Eaten / Status
Vitamin A / 700 µg RAE / 1116 µg RAE / OK
Vitamin B6 / 1.3 mg / 4.4 mg / OK
Vitamin B12 / 2.4 µg / 14.7 µg / OK
Vitamin C / 75 mg / 25 mg / Under
Vitamin D / 15 µg / 9 µg / Under
Vitamin E / 15 mg AT / 40 mg AT / OK
Vitamin K / 90 µg / 59 µg / Under
Folate / 400 µg DFE / 1209 µg DFE / Over
Thiamin / 1.1 mg / 4.9 mg / OK
Riboflavin / 1.1 mg / 6.0 mg / OK
Niacin / 14 mg / 55 mg / OK
Choline / 425 mg / 585 mg / OK
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
You may see different messages in the status column for these 2 different recommendations.

Evaluation

Putting your two days into choose my plate allowed me to see exactly all the nutrients you have and haven't been getting. Looking through your medical history I see that high blood pressure runs in your family and that is something that you should definitely keep an eye on. After your results from your food intake, your sodium numbers based on a 2,400 calorie diet are 5,971 mg which should be less than 2,300 mg. Having high sodium is not very healthy and we will work on lowering it. You are getting enough protein which is good because I know you want to build muscle when working out after the gym. Your 25g of protein that you take in your protein shake is an excellent source. We could also work on reducing these protein shakes that you take, even though it is quick and convenient for you. We could try eating a high protein meal or snack right after the gym to give you the protein and even more nutrients to help your body and muscles recover. I do also see that you eat out of boredom and we should definitely start to reduce that, so instead of grabbing something to eat maybe grab some water and fill up on that. Alcohol was a big part of your calorie consumption, and we should definitely start to decrease your consumption of hard alcohol to help you reach your goals. Also another thing that we need to start watching out for is your cholesterol which was 420 mg and you should have less than 300 mg. Having high cholesterol could do a lot of damage, including heart disease and at this age we do not want to see that. We need to start choosing foods that are going to keep your cholesterol food numbers low such as high fiber foods.

When it comes to barriers, it is a problem that your classes are much later. When you do have time throughout the day let’s try and make your meals ahead of time so that you have them in the fridge and don’t have to worry about preparing a meal and consuming it quickly. As for your night classes if you do have time you should also prepare your meals before these classes. You should try and eat closer to class so that you will be fuller longer throughout the class and night. If you have to maybe bring some carrots, fruit, almonds etc. as a snack just in case you do get hungry throughout class you have something to hold you over. With late night snacking we are going to start to reduce this even though it is not very common with you, about 3 times a week, which I don’t think is a very bad habit. But if we can cut that out all together I feel that you will be very happy with yourself and will be able to achieve you goals.

Re-evaluation

It has been a great pleasure working with you Gianni and I feel as though you have come a long way since we first started. First of all, I would like to point out a few things. It seems that you have gotten the hang of finding time to prepare meals, eat healthy snacks and cut out a lot of the junk food in your diet. In the beginning this was a huge problem because you said that your class schedule was very tight and you wouldn’t have time to make anything so you would just grab whatever was lying around, and that didn’t seem to be very healthy. I am so happy that you are finally making changes to your diet now. You now can get the proper nutrients you need before, during and after class and you don’t have to worry at all about not eating healthy. Another strength you have gained is the knowledge of what nutrients you need prior, during and after exercise. This was one of the main reasons you asked for my help, because you wanted to build muscle. I have full confidence in you that you know what nutrients you need, because we all know summer is right around the corner and you want to look great at the beach.

I am not very sure how you are doing on your sodium levels and I want to make sure that you keep that in the back of your mind because high cholesterol can be a very dangerous disease. It can lead to serious heart problems even heart attack or strokes. But there are simple ways to prevent this from happening. I know that you are very active and you are not obese so these things are a great start to help with keep your cholesterol at a lower level. You need to make sure you are constantly looking at the sodium content in everything that you eat to make sure that you sodium levels decrease. Remember, salt free and low sodium is a good alternate choice and also home cooked meals are a great way to stay away from high sodium, as long as you aren’t adding tons of salt to you meal

Getting back to one of your main goals, building muscle, you would like to eliminate various junk foods in your diet and learn how to prepare healthy, high protein foods. Like I have said previously you are doing a great job of preparing your meals so you have them to eat throughout the day. Learning how to prepare higher protein meals will take time and there are plenty of recipes out there that you can look up to make but make sure you just watch the sodium content. But remember what we have talked about with protein, make sure you are calculating the right amount of protein that your body needs per day, otherwise the extra protein that you do not use will turn into fat and that is not what we want. But other than that I feel that you are doing a great job with building your muscle through your diet, it is now up to you to hit the weight room.

In the future I hope that you achieve all of your goals that you want to nutritionally and I hope that I have helped you in many ways. I would like you to look back on what we have talked about and try not to forget. Many people will stick with their nutrition program while they are receiving help, but as soon as they are on their own they tend to stop because they have no one constantly motivating them. Hopefully you will be able to increase your nutrition day by day and know that if you ever need any help you can always get in contact with me. Just know that you have come a long way from where you started and your healthy diet changes now will benefit you in the long run.

Reference

1.Healthy Balance Fitness. (n.d.).Healthy Balance Fitness. Retrieved January 28, 2014, from