Sunday, June 14, 2009

Physical Wellness Health Assessment: Part 2 - Nutrition, Hydration and Supplements

Do you eat a healthy balanced diet? A wellness nutrition health assessment evaluates your nutrition in terms of the balance of the micronutrients (vitamins and minerals) and macronutrients(carbohydrate, proteins and fats); whether you eat acid or alkaline foods, the nutritional value of the foods you eat, and whether you eat frequently enough to maintain stable insulin and blood sugar levels. It also identifies substances in your diet that are harmful to health. A healthy balanced diet is based on natural whole foods
In answering the following questions, you can either use your gut-feelings to come up with your answer, or click on the links to the calculators if you want to be more exact.

1. Are you markedly under or over-weight?

2. Is your daily caloric intake adequate, but not excessive for your body type and lifestyle?

3. Is your diet balanced between 40 to 60 percent of calories from carbohydrates, 15 to 20 percent from protein, and 20 to 30 percent from fat?

Carbohydrates and protein contain four calories per gram and fat contains nine calories per gram Find gram equivalents of the caloric percentages above – enter the number of calories you need from the calculation in question 2 and use the moderate ratio.

4. Do uou have an alkaline diet?
At least 75% by weight of your diet come from food that becomes alkaline in the body? You will need adobe acrobat to view this file. Download it free here.

5. Do you eat fast food, processed food or junk food less than twice a week?

Unnatural foods make thr body acid, which can cause disease. Most of your diet should come from natural whole foods. Unlike processed foods, natural whole foods contain needed vitamins and minerals (micronutrients) in correct proportions for your body’s needs. For a healthy alkaline diet, the majority of your food should be vegetables and fruits, with some whole (unpolished) grains and naturally raised meats, fish or vegetable protein.

6. Do you maintain stable blood sugar and insulin levels by eating 3 small meals and two nutritious snacks a day?

1. Do you drink 8 -10 glasses of fluid per day excluding alcohol?

Optimum fluid intake varies by body weight, and a certain amount of fluid comes from food. A study that looked at the difference between males who drank 64 ounces of water or water plus a variety of beverages (including water, coffee, juice, and carbonated soft drinks) found no difference in blood and urine constituents regardless of the type of beverage, but all lost weight during the day, which indicates that 8 glasses of fluid may not be enough to maintain hydration.

When choosing fluids, bear in mind that coffee and soft drinks are acidic in the body and will acidify the body, contribute to calcium loss from the bones and to inflammation which leads to disease. Soft drinks also contain sugar or sugar substitutes which also contribute to body acidity.

1. Do you take a good quality multivitamin daily?
2. Do you either eat oily fish at least three times a week or take an Omega-3 supplement (fish oli, flax oil, ground flax seeds or other) daily?
3, Do you either spend an hour in the sun without sunscreen daily or take a Vitamin D3 supplement?

Score each section in the physical wellness assessment by taking the number of yes answers and expressing them as a percentage of the total number of questions. Then put a line at the level representing that percentage in the appropriate section of the physical wellness wheel – see how to do a wellness health assessment..




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