While reading Chapter 8, I was able to take a stroll down memory lane and get a refresher on what it means to understand nutrition and how it is beneficial to your health. Last semester, I took an Introduction to Nutrition course. I learned what the essential nutrients were and the included health benefits that come with eating these functional foods.
I found it interesting to find ways toward healthy, mindful eating in college. Being a resident on campus, it can sometimes be a challenge to find healthy options. I especially find it hard to find food in the East Campus Commons dining hall because there are not many options that I find appealing. Nights there will be times where I opt for a salad because I know it won’t be burnt or have a “secret” sauce that has a funky smell to it. However, continuously eating salad gets a bit boring, so even when I know that food will be edible, there’s not much nutritional value in it because I don’t put any protein on top of my salad. A big factor that contributes to me eating on campus is because I have a meal plan, which saves money if I were to go out, but also because the dining halls are on campus, so I don’t have to leave campus to eat my meals. There were helpful tips to use in the dining halls, which included: choosing lean meats, avoiding fried chicken, or fatty cuts of red meat, and if you are on the go, like many college students are between classes, try to choose made-to-order items where you can ask the preparer to hold the mayonnaise, butter, or cream-based sauces. What I don’t do enough of, which I should is to pack healthy snacks to eat in between classes, such as an apple, or fruits and nuts. I sometimes skip breakfast, wait until it’s lunch time to go to the dining halls, and snack on unhealthy snacks during the night. I want to make it a goal to snack on healthy foods, and not have the midnight munchies all the time.
(Donatelle, 2019, p. 196)
An essential nutrient I think is important to read about and understand its importance is water. It’s important to know that humans can only survive for about one week without water, contrary to several weeks without food. Before reading this chapter, I was unaware that water aids in electrolyte balance, maintains pH balance, and that water is a major component of blood. It was interesting to learn that water intake varies from one individual to the next based on dietary and exercise factors, overall health, age and size, as well the environmental temperature and humidity. In general, women need approximately nine cups of total water from all beverages and men need approximately thirteen cups. It was interesting to learn that caffeinated drinks and soda count towards the total fluid intake, even though many people believed these drinks dehydrated individuals who consumed them. As a Christmas gift last year, my cousin got me the 40oz Hydro Flask. For the first few months I didn’t use the reusable water bottle because of how heavy and clunky it felt. But after getting a roped handle and a straw lid, it made it easier to carry around campus and drink from without spilling all the water on me when using the flex cap. Using the Hydro Flask, I have been able to fill the water bottle at least twice a day, and have been saving on money and reducing plastic waste by not buying cases of water.
(Donatelle, 2019, p. 182)
Lastly, I found reading about food intolerances to be informative because I am lactose intolerant. Learning about the factors that contributed to lactoses intolerance gave me a better understanding of this intolerance, and being aware that it isn’t a food allergy. A food intolerance can cause a person to experience symptoms of gastric upset, however, the upset is not the result of an immune system response, which I was unaware of. If an individual does not produce enough lactase, which is an enzyme produced by the small intestines, helping break the bonds in the lactoses molecule, undigested lactose remains in the small intestine. Undigested lactose draws water by osmosis, causing the small intestine to become dilated, and speed the transit of the food mass, which results in diarrhea. I sometimes feel like being lactose intolerant is an inconvenience because I can’t enjoy a cheesy pizza, or hard ice cream without the conscious effort to bring lactaid pills that help to prevent the symptoms of this intolerance. I am aware of the dairy products that I am eating because of this intolerance and tend to stay away from thick, heavy cheesy meals. However, I make sure to take a lactaid pill with ice cream because I love the taste of ice cream and could never give that up from one food intolerance.
(Donatelle, 2019, p. 200)
Health Aspect
This week, I did not make it to the gym because I have been stressed out about my anatomy course. I had an exam this past Thursday that I was studying three nights in advance and I also need to study for the lab practical on Tuesday. This past Wednesday night, the night before my exam, I became so overwhelmed that I started to breakdown and cry. I began to tear myself down, thinking I wasn’t smart enough and found myself doubting my own abilities. However, my family and friends were there to comfort me and reassure me that I am more capable than I set myself to believe. Since we are in the mid-semester mark, classes have been getting busier and it feels like the workload keeps getting heavier by the day. I have been making lists of what I need to get done in my agenda book, and that reassures me that I am on track and being able to check off an assignment makes me feel proud that I was able to be productive.
To destress I went to Honey Pot Orchid with my parents and boyfriend to get my favorite, apple cider donuts! I grew up going to Honey Pot and every opportunity I get to go there brings back the memories of walking around feeding the goats and picking out a pumpkin from the pumpkin patch they have. I go at least twice a year, and seeing everyone with their family enjoying a beautiful day at the orchard makes me happy. Even though life is stressful, I think it’s important to take the time out of our busy schedules to spend some time with our parents and loved ones to catch up and talk about what’s been happening lately. My goal for next week is to get back in the swing of things and get back to the gym because I find that to make me feel less stressed.
Health Aspect 