In my years of nurturing and development as a child, I witnessed my grandmother slip into the hands of sickness. Although my grandmother was aging rapidly, she still maintained an active lifestyle. Nevertheless, as far as I could remember, my grandmother was obese. We would cook a wholesome breakfast in the morning and watch her inject herself with another dosage of insulin. She would scan her body for a fresh injection site for another insulin dosage. I overheard my cousin, Marvin, asking my grandmother, “Grandma, why do you take so much medication?” as he stared at her full box of pills. She tried to explain to my cousin in the most simplistic way that she could. My grandmother only told my cousin that she was sick, and she needed her medication to help her with the illnesses. In my inquisitiveness, I asked my mom for more specific answers, and she told me that she suffered from diabetes and hypertension. As years went by, my grandmother’s condition worsened, as a result of a poor daily diet. Moreover, my mother health made a significant shift. She began seeking the health of a physician about the changes unraveling in her body. My mom’s physician informed her that she was a borderline diabetic. He said, “I do not mean to alarm you Mrs. Carlisle, but if you do not eat right, you will have to start insulin injections. Immediately, my mom began to change her whole lifestyle in order to improve her overall health condition. It is clearly evident that diabetes and hypertension have severely plagued our former generations. Now, the responsibility lies within me to maintain a healthy and sustainable living.
Hypertension and Diabetes
Insulin is released in the body by the pancreas. Insulin creates the opportunity for cells in the body to absorb glucose. Moreover, insulin aids the body to allow glucose to pass through the cells. As a result, diabetic sufferers either lack insulin or have too much insulin in his or her body. A person with Type I Diabetes produces little or no insulin in his or her body. Type I Diabetes is usually found in children or teenagers. Type II diabetes, which is also called adult-onset diabetes, is usually brought on suddenly. A person with Type II diabetes has mildly elevated blood sugar for a while before diabetes is discovered. Sometimes the symptoms are not always visible, but the person is subject to undergo changes like numbness in the hands or feet, fatigue, and frequent infections. Most people with type II diabetes are insulin dependent. Diabetes can affect the brain, heart, kidneys, eyes, and the nerves.
Essential or primary hypertension results from a lack of exercise, stress, excessive alcohol consumption, and food items high in sodium. Primary hypertension is more prevalent among African American families than other ethnicities. High blood pressure is also common among men.
As a result, I am taking a personal stand and fight for immunity against these two illnesses, diabetes and hypertension. It takes time and some valuable resources to tackle these diseases at times.
Nutritional /Physical Goals Overview
In order to accommodate my body’s important nutritional needs, I will begin by formulating a balanced diet guide. The first avenue of my plan is to pay closer attention to food labels and stay away from the foods that are extremely high in fat calories. Another health solution would be to alleviate frequent intake of fast food items. The second thing that I noticed about my current dieting plan is that I do not have a variety of food choices.
Furthermore, I have implemented a thirty-day nutritional guide to aid me in my plan for healthier and longer life. This plan will be executed and monitored on a thirty-day trial basis. My ultimate long term goal was to create a realistic yet effective plan to improve my overall health. My short-term goal is to embrace the recommendations proved by the United States Department of Agriculture.
To begin a healthy work week, I will start by fixing a bowl of Total cereal, which is a wholesome nutritional source. Moreover, I can complete this meal by topping it off with various fruit choices. It would be more suitable to use a different fruit often; One day I may use strawberries and bananas on another day. During, the course of the middle of the week, I will consume a full course breakfast to include: eggs, grits, lean sausage and orange juice. Furthermore, I can include a choice of fruit for each particular week.
For lunch, I will complete a schedule for a balanced choice of sandwiches and healthy snacks; it would be more convenient to carry whole fruit along with me to work. Although it will take a little time out of my busy schedule, I will prepare sandwiches with lean meat and reduced fat cheese. Nevertheless, my eating plan will not alleviate fast food intake completely, but it will limit it to one day a week. Oranges, pineapples, and strawberries are the only fruits I really like, so I will alternate between these choices. Instead of eating a Hershey bar as an afternoon dessert, I will try eating fruit pastries.
The evening hours, which is graced with the presence of Italian cuisine, accounts for the suggested recommendations for vegetables. However, I will add in different types of other vegetables to add variety to my diet.
Next, I will increase my overall water intake to prevent the risk of hypertension and related cardiovascular diseases. Soft drinks, which contain sources of caffeine, should be avoided before and after exercise. Products with increases the amount of urine and elevates the amount of fluid loss. Oftentimes, people drink caffeinated products as a source of energy. However, caffeinated products only rob the body of essential energy.
My plan limits the number of soft drinks and caffeine intake. The lack of water increases the risk of hypertension, heart disease and kidney failure
While eating a balanced diet, I will also implement an exercise plan. My exercise plan entails weight-lifting, push-ups, sit-ups, crunches, walking, and jogging. In my thirty-day exercise plan, I will have one main area of concentration per day. After each daily exercise, I am going to record all accomplishments in my nutritional journal. Furthermore, I will make sure that my exercise plan is completed at a gradual pace.
On Monday, the first week of the exercise plan, I will begin focusing on my cardiovascular system. The weather is extremely hot, so I will start my morning exercise around 6:30 A.M. My detailed plan consists of stretching for at least fifteen minutes before jogging. On Monday, I will also jog for approximately thirty minutes or 1 mile equivalent. After completing my jog, I am going to implement a period of rest, preferably for an hour. In the evening, I am setting aside time to complete strength and muscle endurance. I will complete three repetitions of push-ups to account for muscle and strength endurance. The three repetitions will amount to a total of sixty push ups in all.
Towards the middle of the week, my plan is to alternate push-ups and sit-ups to fulfill my muscle and strength endurance training. Also, I am going to alternate between, walking and jogging for my daily cardiovascular workout.
As the end of the week approaches, my goal is to exhibit creativity in my daily nutritional plan. On Friday, my plan entails dancing, which is also an effective cardiovascular exercise.
One thing in particular that I can foresee as a probable hindrance is my job. I realize that some days I will be exhausted after working long hours on the job and working extra hours with my own business. Another possible setback would be time; I will actually have to set aside the allotted time to complete my cardiovascular and muscle endurance activities.
At the end of the day, I can easily look at my diary and feel accomplished. Moreover, by following a nutritional guide or plan, I am treating my body right. With the knowledge and insight that I have gained from several resources, the pressure is on for me to follow through, wholeheartedly.