NUTRITION OPTIONS

A. NUTRITIONAL ANALYSIS
B. NUTRITIONAL REQUIREMENTS
C. PERSONAL MENU PLAN
= INTERNET ACCESSIBLE

OPTION A

NUTRITIONAL ANALYSIS

NUTRIENTS FROM YOUR FOOD INTAKE WILL BE IDENTIFIED,
CATEGORIZED AND QUALITY ASSESSED

This analysis identifies total calories from carbohydrates, proteins, fats,
trans-fatty acids, essential fatty acids, sugars (simple and complex), fiber (soluble and insoluble), water, vitamins, minerals, essential amino acids, cholesterol, alcohol, caffeine, asp
Reference: The Food Processor® from ESHA Research, Salem, Oregon.
Determine the percentage of calories from carbohydrates, proteins
and fats and identify their source.
Determine which food items are contributing to a specific nutrient
(i.e. foods in your analysis that are rich in Vitamin E, Calcium, etc.).
Nutritional deficiencies and excesses will be determined.
Food sources will be recommended to target areas of deficiencies.
A comparison of the Reference Daily Intake (RDI) guidelines
(replaces USRDA's guidelines) will be provided (food pyramid and gender age-group) based on your food list.
The quality percentage of your protein intake will be determined.

OPTION B

NUTRITIONAL REQUIREMENTS

NUTRITIONAL ESSENTIALS BASED ON YOUR
PHYSICAL NEEDS AND LIFESTYLE DEMANDS.

Calculation of nutritional requirements based on age, height, weight,
gender, general activity level (sleeping, sitting, standing, eating, walking), planned workout sessions and objectives (i.e. Weight Management).
Determination of your Basal Metabolic Rate (BMR).
Body Composition Assessment (percentage of body fat).
Calculation of your daily protein requirements based on
lean body mass and activity factors.
Total caloric intake from proteins, fats and carbohydrates will be
recommended based on these calculations.
Follow-up session includes calculation of revised nutrition plan.


A grocery store excursion will teach you how to shop for healthier selections, identify danger foods and read labels.

 

 

OPTION C

PERSONAL MENU PLAN

PERSONAL MENU PLAN WILL BE DEVELOPED TO RESPOND TO
THE UNIQUE NEEDS OF EACH CLIENT

Create a personal daily menu plan based on your nutritional
requirements. The formulation of your personal nutrition plan will follow these steps:

1. Establish total caloric needs

2. Pinpoint carbohydrate requisites

3. Identify protein requirements

4. Determine essential fat amounts


Note: You must give your body the fat it needs before it will release the unwanted fat.

Food selections will be as close to nature as possible. We will choose
from vegetables, fruit, whole grains, legumes, nuts and seeds, dairy products and fish. Poultry optional.
We will limit or exclude common unhealthy foods such as margarine,
solid vegetable shortening, partially hydrogenated oils, cottonseed oil, artificial sweeteners, artificial coloring, white sugar and sweets in general and consumption of packaged and processed foods.
Food choices are geared toward achieving your
nutritional needs and the RDA vitamin and mineral daily requirements.


Your input, combined with Roger’s expertise, will result in a health-enhancing Eating Plan DESIGNED by YOU--for YOU.

"Eating is a point of power in your life. It is something under your direct influence and control. Your nutritional intake, or lack of it, will have a DIRECT effect on how you LOOK, FEEL and LIVE".

Health & Happiness,
Roger

COST
OPTION A $300.00
OPTION B $500.00
OPTION C $800.00

INTERNET PRICING

OPTION A $300.00
OPTION B $400.00
OPTION C $700.00
Your completed Internet Package will be sent to you via Express Mail.
Turnaround time will be approximately 4 to 10 days depending on the Option selected and the amount of personal interaction required.

ANALYSIS REQUIREMENTS


Required for OPTIONS A-B-C

1. Total food and liquid consumption in an average 24 hour period.
The more exact the weight measures and descriptions of the
foods, the more precise the analysis.

Order of measurement preferences:
grams (28g = 1 ounce)
ounces (dry or liquid)
teaspoon (tsp)
tablespoon (Tbsp)
Note: Gram scale recommended
Give condition of food when measured
(i.e. cooked, frozen or raw, with bone or boneless)

2. Include labels of canned, packaged and processed foods.

Required for OPTIONS B & C

Gender __________

Age __________

Height __________

Weight __________

General Body Description (i.e. thin, muscular, overweight)


Goals (i.e. weight loss)


Occupation:




BODY MEASUREMENTS

Body Fat Percentage _________ (if known)

If you have listed your body fat percentage, then you can disregard the measurement table below.

Neck (in inches)

Arm (in inches)

Wrist (in inches)

Mid Abs (in inches)

Abs (in inches)

Thigh (in inches)

Calf (in inches)


BODY MEASUREMENT GUIDELINES

MID ABS
Measure the circumference halfway between the lowest portion of the breastbone (the V notch) and the navel. The tape should be horizontal. An assistant can make sure the tape is horizontal around the back.

ABS
Same procedure as Mid Abs except in-line with the navel.

HIPS
Place the tape horizontally around the largest portion of the hips (no bulky clothing). Swimwear or lycra shorts are okay.

WRIST
Circumference measurement at the bending point in your wrist.

THIGH
Circumference measurement 7 inches above the kneecap.

UPPER ARM
Circumference measurement 6 inches above the elbow.

CALF
Circumference measurement around the widest point.

Note: Make sure the tape fits snugly but does not compress the skin. Clothing should not cover the AB measurements.

ACTIVITY FACTORS
Time spent in a 24 hour period (sleeping, sitting, standing, walking and eating).

WEEKLY EXERCISE SCHEDULE
TYPE OF EXERCISE (i.e. walking, step aerobics, bicycling)

DURATION
(in minutes)

FREQUENCY
(# of times per week)

PERCEIVED INTENSITY LEVEL NUMBER
(see chart below)

PERCEIVED INTENSITY NUMBER SCALE
The Strain and Fatigue on your Muscles and Breathing Rate

Intensity Level

Description

5

EASY (Walk in the Mall)

ACTIVE ZONE
Breathing is Smooth, Even and Full

6

Tolerable (No Sweat)

6.5

Starting to Work (Some Discomfort)

7.0

Moderately Working
(Discomfort Zone--Perspiration Starting)

WORKING ZONE
Breathing is Strong, Methodical and Full

7.5

Working
(Sweating and able to continue)

8.0

Pretty Hard (Getting Tired)

8.5

Hard (Starting to Struggle)

LABORING ZONE
Breathing is Rapid and Forceful
ONLY FOR ADVANCED LEVEL OF FITNESS

9.0

Very Hard (High Muscle Exertion)

9.5

Maxing Out (Feeling of Breathlessness)

10.0

All Out--Red Line

NOTE: Don't overestimate or underestimate. If training with a heart monitor, give your reading.

 


Required for OPTION C MENU PLAN

Phone contact with Roger

Select favorite foods from:
Vegetables, fruits, legumes (peas, beans, lentils), grains, nuts & seeds,
fish and dairy products.

Foods you are allergic to or dislike.

Medications, herbs and supplements.

Current health and family history.

fitness@stargate.net
©2001 ROGERPARAS, LTD.
All Rights Reserved
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