Exercise plan
Sunday
rest day
Monday
-5 minutes of stretching
-5 minutes of walking
-Wall push-up 2 reps of 7
-No jump jumping jacks 2 reps of 10
-hula hoop around 5 minutes
Tuesday
-5 minutes of stretching
-10 minutes of walking
-dumbbell lateral raises for 1 minute
X2
-dumbbell side bends for 1 minutes
X2
Wednesday
rest day
Thursday
-5 minutes of stretching
-15 minutes of walking
-stationary bike for 5-10 minutes
Friday
-5 minutes of stretching
-20 minutes of walking
-Wall push-ups 2 reps of 7
Saturday
-20 minute walk
-10 squats with resistance band X2
-5 minutes of stretching
*around 30 minutes of exercise
everyday except on rest days
IMPORTANCE OF
EXERCISE
Exercise is beneficial to multiple
DIET PLAN
Norah Johnson
factors of health.
Heart health- exercise helps your
heart muscle become more efficient
and better able to pump blood
throughout your body which lowers
the risk of heart disease
Cancer- Since exercise lowers blood
estrogen, it helps lower a woman's
VS
breast-cancer risk. Exercise also
reduces other cancer-growth factors
such as insulin
Lifestyle- Exercise is known to boost
energy and your overall mood, it will
also give you relief from physical
pain
Increased strength- strengthens
bones and muscles, improves your
ability to do daily activities
Maintain weight- lowers risk of
different diseases and different
cancers
FATS
Saturated fats are considered the
"bad" fats because they tend to
raise the level of cholesterol in the
blood which can raise the risk of
heart attack, stroke, and other
problems. Unsaturated fats are the
"healthy" fats because they help
reduce the risk of high blood
cholesterol levels and have other
health benefits. Trans fats are an
unhealthy substance made through
the chemical process of
hydrogenation of oils.
Some ways to increase your intake
of healthy fats are:
-using olive oil in salad dressing
-choosing cookies/crackers without
hydrogenated oils
-eat or sprinkle nuts over food
-buy omega-3 eggs
PROCESSED FOODS
VS WHOLE FOODS
Whole foods are much better for
you than processed foods. Whole
foods tend to be nutrient-dense
which means they are filled with
vitamins & minerals and don't have
many added sugars. Processed
foods can lead people to eat more
sugar, salt, and fat than the
recommended amount. They can
also be higher in calories because of
all the added sugars. Processed
foods also tend to have high levels
of sodium adn HFCS.
CANCER RISK &
CONTRIBUTIONS
-The connection between the
regulation of mitosis and cancer is
that mitosis is the process of cells
growing and dividing (replicating
themselves) and cancer cancer is
simply uncontrolled cell division.
Lifestyle- due to my patient's lack of
exercise and activity, he is more prone
to getting cancer. Also, his diet is very
unhealthy which also increases the
chances of getting cancer
Nutrition- my patient is not eating
enough healthy foods meaning he is
not getting the proper nutrients,
healthy fats, and lean protein he
needs. This can increase his risk of
cancer because he is not eating the
foods he needs to prevent it.
Genetics- my patient has a history of
diabetes making him which forces him
to focus more on his diet. Diabetes
doubles the risk of cancer and makes
them much more prone to getting it.
MEALS
day one
breakfast- 1 slice of avocado toast
(165), 2 hard-boiled eggs (186)
morning snack- handful of blueberries
(80), handful of raspberries (85)
lunch- 2 bowls of vegetable soup (128),
1 bowl of strawberries (150)
afternoon snack- hummus & sliced
cucumber (150)
dinner- pan-fried tilapia (150), bowl of
brown rice (285), 1 sweet potato (150),
1 bowl of kale salad (170), 1 corn on the
cob (155)
TOTAL- 1854 calories
day two
breakfast- 1 bowl of yogurt with added
granola and strawberries (210), 2
deviled eggs (204)
morning snack- banana (121), apple
(100)
lunch- tomato-cheddar cheese toast
(350), side bowl of mixed greens (50), 1
hard-boiled egg (95)
afternoon snack- handful of green
beans (90)
dinner- grilled chicken (250), 1 bowl of
spinach salad (134), 1 bowl of buttered
pasta (350)
TOTAL- 1,955 calories
*water for all meals