Body Size and Using Body Measurements - Assignment Example

Body Size Body Size Journal Day Remy is a 54-year old housemaid, weighs around 150 pounds and stands 4 feet 11 inches. She doesn't look obese but definitely not slim. Her body size seems just right for her age but I hope I will look better than her when I get to her age. Day 2 - Eric is a 45-year old artist who works in the same office as I. He's 6 feet tall and weighs 200 pounds. He has a hideous paunch and I think he is overweight from eating tons of food at every meal. He probably doesn't exercise much that's why his fat is not evenly distributed. If I weighed as much as he does, I would exercise to lose the paunch and to redistribute the mass so my body shape would be more proportional and attractive to look at. Day 3 - Anthony is the boy next door. He's 10 years old, stands 4 feet 9 inches and weighs 150 pounds. He's a big eater of carbohydrates. I think he should lose some weight before he gets to his teens, otherwise he might be an obese adult. Day 4 - Ina Garten of the Food Network is definitely fat. She must be enjoying a lot of the food she cooks, that's why. Another cook on the same network, Giada de Laurentiis is surprisingly thin for a cook. I'd rather be like Giada than Ina. Day 5 - One of my favorite actresses is Jennifer Garner of Alias. She's definitely the body size I like. I do find myself making judgments and having negative thoughts about obese or overweight people and children. I do not want to look like them. For me, an attractive and healthy person is one who has the correct weight for his/her height and body type. I think this way I guess, because that's what looks good to me, probably because of the brainwashing of media - magazines and TV. Also, no health product is advertised using a role model who does not have the perfect body. Using Body Measurements A person gains or loses weight when energy intake does not match energy expenditure. Each physical activity requires energy and the amount of energy depends on the duration and type of activity. Energy is measured in calories and is obtained from the body stores or the food we eat (Brianmac 2008). There are three components that make up the body's energy expenditure, basal metabolic rate, energy expended during physical activity, and the thermic effect of food and adding them together is the most accurate way of determining how many calories the body requires each day. The basal metabolic rate (BMR) is the rate at which the body's energy supports the ongoing metabolic work of the body's cells such as heart beat, respiration and maintaining body temperature. For adult females the BMR is determined by multiplying body weight by 10 then adding the body weight to this value. Energy expended during physical activity contributes 20-30% to the body's total energy output. One of the most reliable methods in calculating calories burned during physical activity is the Metabolic Energy (MET) Method. The thermic effect of food is the increase in energy required to digest food and is determined by taking 10% of the total calories consumed (Pierson 2005). Based on the formula, the total calories that my body requires per day is 1,979. Food Intake Analysis results show that my calorie intake is only at 1,280. This means that I am taking in less calories than I expend. The long-term effects of this deficiency on my body would be weight loss which I would welcome if I felt I needed to lose weight. However, it can also result to the development of illnesses related to deficiencies in nutrients in my diet. Since I am female and 5 feet tall, according to the Weight Chart for Women of Health Check Systems (2008), for my medium body frame, my weight should be in the range of 113 to 126 pounds. My body weight corresponds to this weight range. I believe I am within range because I maintain a balanced diet and I do daily physical activity by tending to my garden. A method that is a common standard in the medical field to better estimate level of body "fatness" is the BMI or Body Mass Index. It has a fairly easy formula using weight and height measurement that corresponds well with estimates of body fat using more complex laboratory methods. In different population studies, it also has been shown to be a reliable way to determine health risks associated with excessive body fat (Case Resource). My calculated BMI is 23, which means I am in the "healthy weight" range. Based on the results of the methods above, I believe my current body weight status is within the healthy range and it would be good to maintain this. However, my energy expenditure calculation shows that the kind of foods I am eating are not sufficient to compensate for the energy I am expending, which means I am on the way to losing weight. I believe that is not good and should be remedied by more careful selection of foods included in my diet. Size Acceptance Behavior Assessment Supporting the Physical and Emotional Health of Fat People Through Personal and Social Change The following behavior assessment can be used by anyone who wants to support the health and well-being of large, fat people. Use the following scale to indicate the frequency of each behavior listed below: 1 = never 2 = rarely 3 = occasionally 4 = frequently 5 = daily How Often Do You ___________________: 1 2 3 4 5 1. Make negative comments about your fatness X 2. Make negative comments about someone else's fatness X 3. Directly or indirectly support the assumption that no one should be fat X 4. Disapprove of fatness (in general) X 5. Say or assume that someone is "looking good" because s/he has lost weight X 6. Say something that presumes that a fat person(s) wants to lose weight X 7. Say something that presumes that fat people should lose weight X 8. Say something that presumes that fat people eat too much or "the wrong food" X 9. Admire or approve of someone for losing weight X 10. Disapprove of someone for gaining weight X 11. Assume that something is "wrong" when someone gains weight X 12. Admire weight-loss dieting X 13. Admire rigidly controlled eating X 14. Admire compulsive or excessive exercising X 15. Tease or admonish someone about his/her eating (habits or choices) X 16. Criticize someone's eating to a third person ("so-and-so eats way too much junk") X 17. Discuss food in terms of "good / bad" X 18. Talk about "being good" and "being bad" in reference to eating behavior X 19. Talk about calories (in the usual dieter's fashion) X 20. Say something that presumes being thin is better (or more attractive) than being fat X 21. Comment that you don't wear a certain style because "it makes you look fat" X 22. Comment that you love certain clothing because "it makes you look thin" X 23. Say something that presumes that fatness is unattractive X 24. Participate in a "fat joke" by telling one or laughing/smiling at one X 25. Support the diet industry by buying their services and/or products X 26. Under eat and/or exercise obsessively to maintain an unnaturally low weight X 27. Say something that presumes being fat is unhealthy X 28. Say something that presumes being thin is healthy X 29. Encourage someone to let go of guilt X 30. Encourage or admire self-acceptance and self-appreciation / love X 31. Encourage someone to feel good about his/her body as is X 32. Openly admire a fat person's appearance X 33. Openly admire a fat person's character, personality, or actions X 34. Oppose / challenge fattism verbally X 36. Challenge or voice disapproval of a "fat joke" X 35. Oppose / challenge fattism in writing X 37. Challenge myths about fatness and eating X 38. Compliment ideas, behavior, character, etc. more often than appearance X 39. Support organizations which advance fat acceptance (with your time or money) X Behaviors #1-28 are all unhelpful or downright harmful. Look over your answers to isolate areas which need improvement. Strive to avoid these and similar behaviors in the future. Behaviors #29-38 help to support the fat acceptance movement. Re-read items where you marked "never" (1) or "rarely" (2); make a list of realistic goals for increasing supportive behavior. Based on the Behavior Assessment Chart of the National Association to Advance Fat Acceptance (2008) above, my current ideas, behaviors, and concepts of body size and people's weights border on those that are unhelpful and harmful to overweight or fat people. From my responses I also discovered that I do not support the fat acceptance movement. Some of the statements that I didn't expect to be unhelpful or harmful are: 2. Make negative comments about someone else's fatness, 4. Disapprove of fatness (in general), 5. Say or assume that someone is "looking good" because s/he has lost weight, 9. Admire or approve of someone for losing weight, and 22. Comment that you love certain clothing because "it makes you look thin". I think I should make some changes in my attitudes and behaviors towards overweight people by refraining from verbalizing my disapproval, and increasing support for them by verbalizing supportive ideas of acceptance rather than criticizing them for being fat or wanting to change them. Components of a Healthy Diet Atkins Diet NutriSystem Weight Watchers Answer the following in one to two complete sentences: 1) Approach to weight loss The Atkins diet uses a controlled carbohydrates approach to treat nutritional disorders and obesity. By eating fewer carbs, the body is transformed from a carb-burning machine to a fat-burning machine. NutriSystem offers weight loss programs using prepackaged food with low glycemic carbohydrates and the right amounts of protein and fiber. The Weight Watchers approach to weight loss is hinged on four pillars - behavior, promoting healthy habits; smarter food choices; exercise and a supportive environment. 2) Describe any scientific inaccuracies or omissions Although you can lose weight on the diet, it is nutritionally unsound because it runs counter to all the current evidence-based dietary recommendations. Studies show that a high (70-85%) carbohydrate diet (combined with walking an average of 15-30 minutes a day) not only can result in significant reductions in body weight, blood pressure, cholesterol and triglycerides, but significant drops in baseline insulin levels as well, exactly opposite of what low carb pushers like Atkins would predict. According to Suzanne Farrell, M.S., R.D., spokesperson for the American Dietetic Association, "following a low GI diet, like Nutri System, for weight loss has not been shown to be effective." The Weight Watchers Point system for keeping track of calories is not reliable because it counts fat twice and fiber is overrated. Respond to the following in short answer form: 3) Addresses emotional/psychological reasons behind eating behaviors No, the Atkins diet does not address the emotional or psychological reasons behind eating disorders. But it has discussion groups led by experts for information, support and encouragement as one incorporates the Atkins Nutritional Approach in life. No, the Nutri System diet does not address the emotional or psychological reasons behind eating disorders. But it provides FREE weight loss counseling and support services. Yes, the Weight Watchers approach starts with a meeting of accessing an online plan supposed to inspire you to take on a healthier life style. 4) Emphasis on increased physical activity No, the Atkins diet does not emphasize increased physical activity. No, the Nutri System diet does not emphasize increased physical activity. Yes, Weight Watchers teaches how to make better exercise and food choices. 5) Well-balanced diet throughout program No, the Atkins diet starts with reducing carbs to 20 net yet eating as much protein and fat as you like. Yes, the Nutri System diet consists of pre-packaged food which constitute a balanced diet according to a meal planner. Eating fruits and vegetables are recommended. Yes, Weight Watchers has food plans that are balanced diets. 6) Support or contact with nutrition professionals Yes, the Atkins diet offers support or contact with nutrition professionals through the discussion groups. Yes, the Nutri System diet offers support or contact with nutrition professionals through the unlimited counseling and support sessions. Yes, Weight Watchers offers support or contact with nutrition professionals through the meetings or online access. 7) Follow-up program & plan for life-long changes Atkins has no follow-up program because the diet is supposed to transform your body and would not need a follow-up program. There is however opportunity for life-long membership in the discussion groups. Nutri System has no follow-up program, just continued programs while they develop more food packages or the customer has not gotten tired of the products. There is however opportunity for life-long membership to avail of the unlimited counseling and support services. Weight Watchers doesn't have a follow-up program per se but continued attendance in the meetings serves the purpose of the follow-up program. 8) Buy prepared meals or teach making own food choices Atkins teaches making food choices along the lines of its approach to weight loss. Nutri Systems offers prepared pre-packaged meals. Weight Watchers teaches making food changes according to a core or flex plan. 9) Website(s) used http://www.atkins.com, http://www.nealhendrickson.com/mcdougall/2004nl/040600atkinspf.htm http://www.nutrisystem.com, http://www.aolhealth.com/diet/nutrisystem-diet/review http://www.weightwatchers.com, http://www.starling-fitness.com/archives/2006/09/06/why-i-dont-trust-weight-watchers-points-system/ 10) Diet adjustments for clients with special needs like diabetic or high cholesterol Atkins doesn't have special plans for diabetics or high cholesterol. Nutri System has special meal plans for diabetics and elderly individuals but not focused on those with high cholesterol. Weight Watchers doesn't have special plans for diabetics or high cholesterol but advices consulting a doctor before taking on an exercise plan. If I was seeking to reduce my body weight, among the three programs above, I would choose Weight Watchers. I agree with its wholistic approach to weight loss in that it considers food, exercise, behavior and the environment. The food plans do not seem boring which I think Nutri System would be, since you are not forced to eat what somebody else has prepared. The food plans are also understandably acceptable as they are consistent with my understanding of balanced and healthy diets unlike what the Atkins diet proposes. I also like the activity component which is part of Weight Watchers approach. I do not believe that one can keep being healthy without physical exercise. Finally, I tend to trust Weight Watchers more than the other two because of its 45-year experience. Eating Disorders (Cannot open chart sent by Customer) Case Study Name some of the components of Brittany's lifestyle and eating patterns that are contrary to the Wellness Approach to Body Size and Weight Management principles covered in this section. Some of the components of Brittany's lifestyle and eating patterns that are contrart to the Wellness Approach to Body Size and Weight Management principles are: 1. Enjoy Food and Eating - Brittany has a pop-tart for breakfast on her way out of the house. This shows she's not at all enjoying her breakfast. For lunch she eats double cheeseburger, fries, and large regular soda and although she feels bloated she feels she needs the calories for her busy sports schedule, which is like justifying her guilt for eating junk food. She doesn't care much for fruits and vegetables because her mom seldom prepares them for the family or keeps fresh fruit on hand. She doesn't exert the effort of preparing them herself or for buying fruits herself instead of the junk food she buys. When she feels stressed from games and practices, homework to do in the evenings, and household duties she does for her mom, she eats an entire large bag of potato chips or three to four cups of ice cream and then feels guilty afterwards. All these show that she is actually not enjoying food and eating. 2. Listen to Hunger and Satiety Signals - Brittany does not listen at all to hunger and satiety signals. Her pop-tart breakfast on the way out of the house means she's having breakfast hurriedly, without listening to any hunger signals. Her lunch fare, mentioned above makes her feel bloated yet she continues to gulp her food down for another reason. Even if she's hungry after school, she doesn't eat. That's totally ignoring a hunger signal. Eating potato chips or ice cream when stressed then feeling guilty afterwards means that Brittany was probably not hungry when she started and did not check if she was full before she finished as she can consume a large bag of chips or 4 cups of ice cream all by herself. 3. Note Food Behaviors - Brittany's potato chip/ice cream binge when she gets stressed is negative behavior. Her choice of lunch food for the reason of stocking up on the calories is negative behavior. Not eating when she is hungry after school is negative behavior. Keeping her weight way below the recommended range for her height by skipping meals is negative behavior. What are some improvements she could make based on these principles Name as many as you can. Some improvements that Brittany can make based on the principles are: 1. Have a proper breakfast. Wake up earlier than usual to enjoy a proper breakfast. 2. Learn about foods which constitute a balanced diet and which can also provide the energy needed for the activities she engages in instead of lunches of cheeseburger, fries and soda. 3. Eat when she feels hunger signals. Stop eating when she feels full. 4. At 15, Brittany should be able learn how to prepare her own food without waiting for mom to do it. This way, she can eat what is healthy. 5. Do stress reduction exercises to reduce her stress from games, homework and chores. 6. Develop a personal interest area other than her sports activities, possibly cooking, reading or crafts. Discuss if you have ever found yourself in a life situation similar to Brittany's. What are some practical ways you can make improvements or healthy things you are already doing I used to skip breakfast because I would rather sleep longer than wake up early to have time for breakfast. Then I developed hyperacidity so the practice had to be changed. Since I still couldn't find enough time to sit down to a lengthy breakfast, I instead have a hot cocoa with oats which gives me enough bulk till lunch. I also like having a bottle of cola with my lunch because it makes me feel full and the sweet taste feels good, until I realized how much sugar it contains after watching a show on TV. I then switched to natural fruit juice which was also readily available and has enough sweetness to cap the lunch. I also noticed that a sedentary life has made me develop a bulge around the hips. I tried exercising but I didn't have the will-power to sustain it. Fortunately, I developed an interest in gardening. The activity allows me to walk around a lot, bend, sit and stand. An hour of gardening everyday makes me feel refreshed not only from the physical activity but also from watching my plants grow. Works Cited Brianmac. 2008. Energy Expenditure. 1 August 2008. . Health Check Systems. 2008. Weight Chart for Women. 30 July 2008 . National Association to Advance Fat Acceptance. 2008. Behavior Assessment. 30 July 2008 . Pierson, V. 2005. How Many Calories Does Your Body Need 31 July 2008. . Read More