My Diet Analysis

So I decided to post my Nutrition Diet Analysis project and my thoughts and such about it because I found the results shocking and it was very much an eye opener for me. As I've said before Nutrition has got to be my favorite class so far....going into it I thought I knew alot about eating healthy and nutrition in general....but as the semester progresses I'm finding I still have alot to learn. It amazes me how far a little education can get you....especially when it comes to nutrition and health. So I hope this offers a little education....and at the very least a little motivation to get healthy and start eating right.

First a little background info----We started out this semester talking about the 2010 Dietary Guidelines that the USDA and HHS puts out every 5 years....which is basically a very boring, superhero long document that provides a scientific based approach to our diets. There are all these surveys, evidence based reviews, etc. compiled and edited and put into this report that policy makers, health professionals, and nutrition educators use in diet planning, health promotion and education for the general public.
New this year, the Dietary Guidelines address obesity....basically finding that most of our calories come from grain based desserts, yeast breads, chicken and chicken dishes, sodas, and pizza. They also cover Foods and Components that need to be reduced in our diets (based on the emergence of chronic illnesses and things of that nature)...included in that category were Sodium (shockingly we're only supposed to be consuming less than 1500mg of sodium per day--reduced from the upper limit of 2300mg in previous years)...and as always fats (saturated fats, transfats, and cholesterol). Also new to the Dietary Guidelines this year is a suggestion to substitute seafood for meat/poultry once a week, and an addition for increased vegetarian options. (which I found to be particularly interesting based on my attempt at vegetarianism and my desire for "Meatless Mondays" in my house)
Finally, the Dietary Guidelines implemented a new "food guidance system"---replacing the old Food Pyramid with the new MyPlate. I think this new image totally rocks and makes it soooo much easier to actually see what you're supposed to be eating and the amounts you're supposed to be eating them in (so much so that you can click on the image and it will take you to the choosemyplate website and you can do all sorts of fun stuff to educate yourself on what you should be eating...enjoy...and you're welcome)





Enough of that---So for our Diet Analysis project we had to record what we ate for 3 days, input our info into this program (Diet Analysis Plus), and it then analyzed the nutritional values and such of what we ate and kicked out a whole bunch of information. 
*(the first number is how much I should be intaking, the second number--that is in bold---is what I am taking in, and in parenthesis is the percent of my diet that is being consumed by that component in reference to the first number that I should be taking in)*

Energy

Kilocalories 2113 kcal 1,210.68 kcal (57%)

Protein 40.64 g 61.17 g (151%)

Carbohydrate 236.0 - 341.0g 173.94 g

Fat, Total 46.0 - 81.0g 57.54 g

Saturated Fat < 21g 14.32 g (68%)

Monounsaturated Fat * 13.52 g

Polyunsaturated Fat * 6.69 g

Trans Fatty Acid * 0.04 g

Cholesterol < 300 mg 227.59 mg (76%)

Essential Fatty Acids

Omega-6 Linoleic 12g 2.85 g (24%)

Omega-3 Linolenic 1.1g 0.17 g (15%)

Carbohydrates

Dietary Fiber, Total 25g 10.06 g (40%)

Sugar, Total * 62.7 g

Other

Water 2.7 L 2.06 L (76%)

Alcohol * 0 g

Vitamins

Thiamin 1.1 mg 0.85 mg (77%)

Riboflavin 1.1 mg 1.18 mg (108%)

Niacin 14 mg 17.45 mg (125%)

Vitamin B6 1.3 mg 1.14 mg (87%)

Vitamin B12 2.4 μg 2.01 μg (84%)

Folate (DFE) 400 μg 163.02 μg (41%)

Vitamin C 75 mg 18.84 mg (25%)

Vitamin D (ug) 5 μg 1.64 μg (33%)

Vitamin A (RAE) 700 μg 376.02 μg (54%)

Vitamin A (IU) * 5,694.43 IU

alpha-tocopherol (Vit E) 15 mg 1.95 mg (13%)

Minerals

Calcium 1000 mg 552.55 mg (55%)

Iron 18 mg 9.14 mg (51%)

Magnesium 310 mg 118.22 mg (38%)

Potassium 4700 mg 1,261.33 mg (27%)

Zinc 8 mg 3.45 mg (43%)

Sodium 1500 mg 1,934.38 mg (129%)

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Now applying those numbers above to MyPlate--- this is what my intake should look like/does look like:

                       Goal             Actual        % Goal

Grains         7.0 oz. eq.    2.6 oz. eq.       37.3%

Vegetables 3.0 cup eq.   0.8 cup eq.      26.8%

Fruits          2.0 cup eq.   0.3 cup eq.      16.7%    

Dairy         3.0 cup eq.   1 cup eq.          33.2% 

Protein       6.0 oz. eq.    4.1 oz. eq.        68.2%

Empty       290.0 307.8                           106.1%

Calories     

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I know to the naked eye this could all look like a bunch of mumbo jumbo....but if you really read it....it speaks volumes! Before this little project....I would have considered myself a healthy person. I cook at home v.s. eating out....I try and incorporate fruits and veggies into my diet....I drink water over soda......but when you lay it all out and look at the numbers....I'm apparently living in a fantasy land. (and while this could be discouraging....I'm finding quite the opposite...it is definitely an eye opener and very motivational) I eat alot of empty calories, I need more fruits and veggies in my life, and with all the water I drink...I'm still not getting "enough."

So I'm going to try and incorporate more "healthy" meals into my life. By planning my meals around a vegetable option vs. a meat option. By eating dried fruits instead of those empty calorie snack packs. I'm going to try to buy more fruits and veggies to have available and ready to eat (Does this mean I'm not going to eat chips, and chicken wings, and unhealthy things from time to time....no) But I hope by adding more healthy things to my fridge and cabinets....it will keep me from reaching for those unhealthy things. My goal is to make small changes that will hopefully add up to bigger results.

I'm also in need of some serious exercise (not to lose weight per say but to be stronger...in mind, body, and spirit). I have vowed to walk the longer routes instead of taking short cuts (this includes parking farther away from the door just to take a few extra steps)....I now take the stairs at work vs. elevators....and I'm hoping that by making simple changes it will allow me to also make more difficult changes.

My goal in all of this: To encourage the ones I love to make changes with me! (Because I mean lets face it my life would be pretty tough without you guys and I'm planning on being around for awhile)

 

 

Fat

Testing round 1...

...crossing my fingers for good out comes!!
First tests of the semester are always tough....you're trying to figure out how professors make out their tests....you're not sure how to study exactly....and you really want to start strong (nothing sucks more than starting out with a super huge uphill battle ahead of you!)
Studying--I focused mostly on physiology....and so of course I feel like I did better on that test....it turns out nutrition is going to be tougher than I thought! The professor asked way more "application" type questions (I hate those...it seems like I always over think them). I'm just hoping for a solid starting point *fingers crossed*

Work has been kicking my butt (and that is an understatement). Ever since our "summer 10" people left its been short staffed central. I worked this past weekend (with one of the most incompetent Na's we have)...and with lots of heavy care patients....it was a MISERABLE weekend.( I'm hoping this weekend is easier....because I have a hard couple of weeks ahead and it would be nice to start out the marathon work/school stretch with some easiness) Unfortunately I'm on morning shift--which I hate-- and there is a home football game (and in case you didn't kno...the stadium is literally right across the street from the hospital....which should make for some interesting parking/traffic situations). Needless to say I'm nervous thinking about the work load...and the traffic. I'm also worried about my work/school schedule for the next few weeks....twice on the schedule I'm working on a day I also have class...and I'm totally not looking forward to going to class all morning and then going directly to work all night...I don't know where I'm going to find the strength to get through these tough days....but *fingers crossed* I find it somewhere inside of me...I have a feeling I'm going to have to dig deep.

On another note....it's fall here in Iowa! We had our first frost last night.......I wore my first hoodie of the season today.....and it feels fabulous! We've had window's open and I've planted some mums!!! While I'm not looking forward to winter....I'm definitely enjoying FALL! Hoping to go pick apples at a local orchard (yes we have those here...kinda weird) this weekend after work....and the 24th is Kalona's Fall Festival that we're planning on going to! Lots to look forward to!


Things on my To Do List:

• Diet Analysis for Nutrition (I hope to blog about once the project is done....it's been very interesting/informing and I can't wait to get the restlts!)
• Organizing my craft projects for winter!! (I want to have a "stock" of things to keep me busy during these cold winter months ahead!)

Back to the Books....but first a quick update.....

I feel like I've finally recovered from the madness of our marathon 16 hour road trip home and my first week of classes....and now that I feel like I'm back on dry land with two solid feet underneath me....let me catch you up on the past few weeks.....

First the fun stuff---our trip home was FAB! The longer I'm away from the south....the more I realize how much of a part of me being from the south is (if that makes any sense what-so-ever)--- The weirdest part about our first trip home was actually being able to hear a southern accent. I don't even think I have words to explain how I felt at that exact moment when I could actually "hear" what I've sounded like my whole life....but it was a true marvel to say the least. It was GREAT to see everyone (even David's friends---they truly made me appreciate the drama free life we now lead---bliss). I think its safe to say we made every effort to see every person who wanted to hang out....we squeezed every single spare minute out of the time we were home...and for that I'm truly grateful (and sleep deprived--but it was all worth it).

My fav part of the trip---seeing these ladies! And I truly saved the best for last....they were a wonderful close to the perfect trip home....I love ya'll...and your baybays!

There's no rest for the weary!!! Classes started the day after we got back....and to say that I felt like I was being thrown into a cold pool against my will is the understatement of the century! (never again will I plan a trip with no day of rest in between!)

My schedule is pretty sweet I'm not going to lie---I only have classes on Tuesday's and Thursday's---Nutrition from 9:30-10:45 and Physiology from 12:30-1:45---and I think I'm going to thoroughly enjoy both. (the only thing that's got me a little worried is my work schedule thrown into the mix of that....but I'm going to try and take it one day at a time)

I'm most excited about Nutrition. Mostly because everyone I've talked to has said that has been their fav class they have to take for nursing....and also because my professor seems to know her stuff. She doesn't read from power points....she actually TEACHES (which that in and of itself is exciting...I hate when professors get lazy and post their slides online and just read off of them during class without actually teaching a thing...uuuuggghh biggest pet peeve!). We have 2 projects where we get to do a Diet Analysis and I'm really hoping the things I learn from this will get me back into eating healthy again. I feel like being knowledgeable when it comes to nutrition will help me feel more in control when it comes to my diet and the things I choose to eat.

I feel like ever since nutrition and eating healthy has been on the agenda of most media hype these days you can feel like you already know it all.....but I've already learned so much that I didn't know already...I just know this is going to be an interesting semester!

Physiology on the other hand will probably be the class I struggle with. Not so much because of the material (b/c most of it has already been a review of organic and bio chem)---but because the professor is so freakin flighty!! She was 10 minutes late on the first day of class....and when she presents her material (that she sometimes straight up reads off the PowerPoint slide) she does very distracting things (like clapping and other ADD tendencies that annoy me and make me lose all focus). Hopefully I can keep my motivation to build off the things I learned in Anatomy and continue to build my foundation.

Staying organized and on top of things are my two biggest challenges I want to over come this semester....and mentally making myself do things I don't want to do will hopefully push me ahead....

I already feel like I'm back on track from the tragedy that was last semester. Making a B in Anatomy this summer....working and gaining confidence in myself through my job....and finally adjusting to life here in this crazy state will hopefully yield positive results when December and the end of the semester rolls around....but only time will tell.........



I feel blessed....

As I sit here and think about what this summer has brought me...I can't help but feel completely, honest to goodness, 100% BLESSED! I've gotten closer to my fellow NA's (even facebook friends...that's a huge step for me as you all well know)....and I've finally started to feel connected here...like it almost could be home for a little while....and that my friends feels good.

Speaking of home....the other reason I feel so blessed.....my family and friends....the loves of my life....I'll be seeing them all to close out my summer with a bang....and I don't think I could BE any more excited. It has been entirely too long! I have THE most amazing family and the most amazing friends anyone could ever ask for....my core group has been apart of my life for as long as I can remember....and I can only hope we continue to remain a constant in each others lives. For the past 20+ years I have been through it all with these girls...they've been with me through the good times and the bad....we've had our fights and disagreements....we've gone days, weeks, months and some cases (sadly) years without talking...and somehow we've all still managed to stay close when it really mattered. But that's the thing about best friends...you don't have to talk everyday...you don't have to be apart of the mundane everyday life to be considered someone special to someone else....when we get together its like we never spent a day apart. I don't think there are many people in this world that can say they have friends like mine....and for that alone I feel the most blessed of all. They really are the loves of my life!

I know this trip is probably going to be bittersweet...and there will be tears of happiness and probably at the end tears of sadness .... there are going to be feelings of not wanting to come back here...and I will probably be homesick for the next few months after this trip....or who knows....I may feel so happy when I leave it will have been exactly what I needed to know that what I'm doing now is the best decision of my life....only time will tell.....and I can't wait....

My Ah-ha Moment...

It's official....I can spend an entire day doing nothing but reading craft blogs and getting ideas of a million things I want to do from Pinterest. After being superhero unproductive on one of the last few days off I have in my 2 week streak...I started feeling really unsettled...and I couldn't put my finger on why....and that's when...sitting on the couch...watching Love in the Wild (yea yea we all know I have a reality tv habit...its horrible)...I had my Ah-ha Moment!

It has been 156 days since David and I have moved into our apartment...and its been 8 months since I've moved to Iowa....and no matter how much I try and decorate our apartment....and no matter how much time I spend with my family doing awesomely fun things...seeing things I've never seen before and doing things I've never done before.....it doesn't feel like home and I can't seem to find my happy place.
---- So that was really hard for me to admit. But I miss SC...I miss how our house felt like a real home...I miss my friends...I miss normalcy....I miss everything that was my old life. And I know that when we go back there in 2 weeks for a visit (which I'm soo excited about) I know its going to be bittersweet......I know I have to prepare myself for it to not feel like home.....and I have to prepare myself to face the fact that once again I'm in an "in between." (which I haven't felt since the first time I went to college and came home--to my childhood home--and it didn't feel anything like the home I had remembered)
I'm suspended in an extended state of existence where everything I knew has become unknown...and everything I have yet to learn needs desperately to become real. I NEED to make Iowa feel like my home. period. I need to get over the fact that I'm like a fish out of water here.....put my big girl panties on....and deal with it. Our move here has become a part of our story now.....at this point there's really no turning back...and instead of holding on to a life that no longer exists a time zone away....its time for me to start making our life here...right now....even if "here" is the middle of a corn field. If someone would have told me a year ago that I would be in Iowa.....going to nursing school working my butt off to follow a dream....I would have never believed them. But isn't that what makes an adventure exciting....the fact that you get to do something you never would have dreamed of?? And the icing on the cake is that I get to share it with the most amazing man and wonderful family a girl could ask for.

So I'm making a conscious effort to let go of my life as I knew it....and while I'm taking the good things with me...I'm leaving everything I knew behind to start clean here. Because to be honest...I never really gave myself (or this "new home") a chance to begin with.

In this transition period (that has lasted entirely too long) I've learned alot about myself....some good things and some things I desperately need to change.

1. My work ethic---I need to grow up when it comes to working. I don't live a privileged life...David is not loaded and I'm going to have to work in life...its time for me to get over the fact that I would love to stay at home and read craft blogs and have arts and crafts time and live a frivolous carefree life...and accept my own reality (and we're not talking reality tv here). My job is not hard...it challenges me to do things I wouldn't normally do...and THAT is what I need to become the person I ultimately want to be .... in my career and in life. No one ever became great by being lazy.
2. My fears control my actions--I'm terrified of doing things wrong. Its like I'm 5 years old or something and I'm going to "get in trouble." I need to get over that too. I'm an adult....and while there are consequences to my mistakes I should have the confidence in myself to learn from them....instead of cowering in the corner like I'm incompetent. Mistakes are like learning speed bumps....they're not end all be all cliffs. I want to make it my mission to learn everything I can by doing...asking...and not being afraid that not knowing might make me look stupid. Avoiding things I'm afraid of will only hold me back in the end. "We gain strength, courage, and confidence by each experience in which we stop to look fear in the face and do that which we think we cannot."
3. My control issues---They're out of control really...I need to get a grip. I can't control every situation...everything that everyone says...or everything that happens. I need to learn to let go....enjoy the moments as they happen...just as they are....for whatever they are. Fretting about the "future" (however near or far) has stressed me out for long enough. It is the #1 cause for any anxiety I feel and I need to let it go. "What you fight you strengthen and what resists persists"
4. Going the extra mile---I come out of the gates on fire...but I burn out quick. I wish I could hold on to that fire...and take it with me further....going the extra mile and keeping up speed even when I feel like I'm running out of gas. This applies very much so when it comes to school work. Sometimes it seems like in the beginning everyone is so jacked up and ready to go...and by the time mid terms roll around its gone on long enough. I want to find a way to motivate myself when I feel like I'm burning out...so I can finish strong...on any project I start.
5. Staying present---Finding my happy place. Its so easy for me to feel unsettled inside...and I tend to try and fill that empty unsettled feeling with material things....or with food...or with attitude and bitterness (mostly aimed at the people I love)....and I wish I could just find out how to center myself....find my happy place and regain that feeling of contentment within.

I hope that I can keep evolving....into the me that makes me a better me...because I feel as though there is a finish line in sight of the me that I ultimately want to be ... and I'm ready to get there and reclaim my happiness!

My two weeks off....

I don't know why but I feel like I'm a winner when I score 2 weeks off from work just randomly because that's how the schedule worked out...and let me just tell you...I've been a busy little crafting bee!

First (the project that took the longest) was my first quilt! I know it makes me sound like an old lady...but it was a really fun experience....and very rewarding....and now I have a new appreciation for old ladies who make these FABULOUS works of art!---I started by going to my FAV antique and quilt shop in Amana (Fern Hill) and choosing my wonderful fabrics....I cut them into TONS of strips (its amazing how accurate your measurements and cutting skills must be to make everything uniform and square...it was probably the hardest part!)

Here are my strips placed together on our "design wall"....the next step was sewing ALL the strips together to make squares.....

....and once your squares are sewn together you have your quilt top....

After you have your quilt top you have to attach your batting (that makes it squishy and warm) and your backing (which is just an insanely large piece of fabric)---and then you have to select the quilting method you're going to use....since we don't have a long arm (a machine that makes all the crazy designs you see on most quilts) and I didn't feel like hand stitching any type of design (due to my lack of time---b/c classes are starting soon!) I decided to tie my quilt together......

After I tied the quilt it was time to sew on the binding!!! This was a two step process...first machine sewing it around the entire quilt....

...And then hand stitching it to the back for a nice crisp finished look! It turned out amazing...and I already can't wait to start my next one!!! I decided to "steal" my mom's idea --- every small town we visit in Iowa we always find the fabric store....so the idea is to select fabrics that represent the town we're in...and ultimately sew squares that show our representation from that town and by the time we leave here we'll have our own sort of "memory" quilt---

I've already started my first "memory" quilt block on our trip to Kalona (an Amish community about 20 minutes from here--and quite possibly the quilt capital of the world...read here...)--- Carol and Don (it was so nice to have family visit!) stopped in for a few days last week and we got to have more Iowa Adventures!!! Driving through the Amish town is so awesome...to see such a simple form of living is VERY inspiring! (I would love to be able to live so simply...but I'm afraid my high maintence ways would never survive!) They have the absolute most GEORGOUS flower gardens EVER...so on our stop in at the fabric store I picked out some very cute "vintage-ish" flowery fabrics... and decided to sew a block in the very fitting "amish basket" pattern ---see pattern here

...And here's how my block turned out....

 I can't wait to see this project develop...and I can't wait to have such an awesome finished project to remind me of our time here! I also can't wait to learn more about quilting....it truly is an amazing art form!

P.S. also while in Kalona we went to a few antique stores...and I must say the Pink Bagonia has got to be a close rival to my fav antique store Fern Hill---And I also must add that antiquing is my fav thing to do with the women of my family (esp. Aunt Judy, Carol, and my mother)--they have taught me so much about the things you see in antique stores (that you think are crap) and they also have taught me how to spot diamonds in the rough (we found sooo many good things in the Pink Bagonia...the best find of the day was spotted by yours truly...a VERY antique Singer sewing machine bottom (refurbished and ready for our craft room--for only $55!--in case you didn't know...thats a steal of a deal!)  We have plans on making a table top for our sewing machines in our infamous craft room!

So while I was working on my quilt project I also finished a few other crafts.....

I knitted a "cozy" for my Nook...and I LOVE it...also learned how to do the cable knit stitch which DEF classes up any project!

My mom and I also made these super cute ice cream cone pin cushions!!!

...We also made super cute thread catcher bags for our sewing machine stations from fabric we also found in Kalona---The print is of bolts of fabric, quilter ladies with lots of cute signage (like "will brake for quilt shops"...."shop hop next week"..."i love quilts"...etc.)---so cute we framed the extra fabric for our craft room decor!

And last but not least I finished a cute camera strap that I hope to make for a few friends!!!

Looking forward to returning home in a few weeks and seeing all my lovelies!!!! Can't wait to finish out the summer strong!! Classes will be starting soon (Aug 22nd) and I'm ready to enjoy these last few weeks before its back to the grind! 

Thanks for reading...this ended up being an insanely long crafting update! :)

Songs in My Head Today.....