Project Plan - Nutrition for the Nutritionally Challenged · PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 3 Overview of Course Description of Nutrition for the Nutritionally

PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 1

Project Plan -

Nutrition for the

Nutritionally

Challenged Project Plan

June 23, 2015

Alosha Paranavithana

048 987 143

HST 860

Ash Patel


Table of Contents

I. Overview of Course ............................................. 3

II. Course Outline for Nutrition for the

Nutritionally Challenged .................................... 6

III. Topical Outline ................................................... 8

IV. Product Contract ................................................ 11

V. Learning Resource Materials ............................ 14

VI. Implementation of Universal Instructional

Design ................................................................. 15

VII. Future Implications ........................................... 17

VIII. Reflection ............................................................ 18

IX. Appendix & Lectures ......................................... 19

X. Works Cited & References ............................... 45


Overview of Course

Description of Nutrition for the Nutritionally Challenged

Within this eLearning, learners will be able to make healthy decisions, understand how the body

breaks down food consumed, knowledge of each food group, the importance of living a healthy

lifestyle, different specialized diets, understand how hormones relate to satisfaction, and much more.

This course will be approximately a month long, 3-4 hours a week, flexible to each learner. The

recommended time for completing this course is six weeks. It will consist of 12 lectures, with a short

multiple choice quiz at the beginning and the end of each module to refresh the learner's knowledge

of nutrition. Learners will take this knowledge a step further by creating a meal plan for a week

tailored to themselves.

Objectives

Upon successful completion of this e-learning course on nutrition, the learner will have the ability

to:

1. Identify and analyze the benefits of eating healthy foods versus eating unhealthy foods.

(Knowledge/ analysis)

2. Select healthier food choices when selecting consumption products. (Application)

3. Understand how the body utilizes fats, carbohydrates, proteins, vitamins, and minerals.

(Understanding)

4. Differentiate between trans and saturated fats versus monounsaturated and polyunsaturated fats.

(Analysis)

5. Know how dairy is produced and digested in the human body. (Knowledge)

6. Identify three hormones related to food satisfaction. (Application)

7. Apply the knowledge provided in this course on nutrition by creating a meal plan tailored to the

learner. (Application)

8. Examine three specialized diets used for unique individuals with special needs. (Analysis)


Audience

This e-learning course is designed for those who are motivated, interested or looking to expand their

knowledge on nutrition either male or female. Learners are between the ages of 18 to 45, typically

for the average adult. This may not be ideal for anyone under the age of 18 or over the age of 45 as

there may be different needs for those individuals.

Structure of E-learning Product: Sections, Quizzes, and Lectures

Section One: Welcome to Nutrition for the Nutritionally Challenged

Lecture 1: Welcome and how to Succeed in the Course

Section Two: The Basics of Nutrition

- Quiz 1: What do you know about Nutrition?

Lecture 2: Introduction to Nutrition

- Quiz 2: What have you learned?

- Quiz 3: What do you know about the Human Body?

Lecture 3: The Human Body


- Quiz 5: What do you know about living a healthy life?

Lecture 4: Dangers of Living Unhealthy


- Quiz 7: Feedback on Section Two

Section Three: The Essentials of Nutrition

- Quiz 8: What do you know about Protein and Dairy?

Lecture 5: Protein and Dairy?


- Quiz 10: What do you know about Carbohydrates?


Lecture 6: Carbohydrates


- Quiz 12: What do you know about Lipids?

Lecture 7: Lipids (Fats)


- Quiz 14: What do you know about vitamins, minerals, water, vegetables and fruits?

Lecture 8: Vitamins, Minerals, Water, Vegetables, and Fruits


- Quiz 16: Feedback on Section Three

Section Four: Nutrition For You

- Quiz 17: What do you know about hormones?

Lecture 9: Hormones & Food Satisfaction


- Quiz 19: What do you know about diets?

Lecture 10: Specialized Diets


- Quiz 21: What do you know about Nutrition now?

Lecture 11: Your Own Meal Plan

- Quiz 22: Overall Feedback on Nutrition for the Nutritionally Challenged

Lecture 12: Summary


Course Outline for Nutrition for the Nutritionally Challenged

Instructional Designer: Alosha Paranavithana

Contact Information: [email protected]

Duration of Course: Approximately six weeks

Course Description

This introductory nutrition course provides the learner with extensive knowledge on all the food

groups, the benefits of eating healthy food, the different types of fat, how the body utilizes nutrients

to give the body energy, examine hormones related to food satisfaction, and apply the knowledge to

the learners lifestyle by creating their own meal plan. This course requires the learner to take the

time to understand the content thoroughly in order to complete the course successfully, therefore

the ideal recommended time for completion of this course is six weeks. However learners can go

through the content faster or slower if needed.

Objectives

Upon successful completion of this e-learning course on nutrition, the learner will have the ability

to:


(Knowledge/ Analysis)

2. Select healthier food choices when selecting consumption products. (Application)

3. Understand how the body utilizes fats, carbohydrates, proteins, vitamins, and minerals.

(Understanding)

4. Differentiate between trans and saturated fats versus monounsaturated and polyunsaturated fats.

(Analysis)

5. Know how dairy is produced and digested in the human body. (Knowledge)

6. Identify three hormones related to food satisfaction. (Application)

7. Apply the knowledge provided in this course on nutrition by creating a meal plan tailored to the

learner. (Application)

8. Examine three specialized diets used for unique individuals with special needs. (Analysis)


Prerequisites

There is no prerequisite course to be taken however learners need to be motivated, intrigued, and

committed to learning about nutrition. Learners will need to be able to read, listen, and apply

knowledge taught in this course (designed in English) for the meal plan they will create for

themselves.

Audience

Target audience should be between the ages of 18 to 45, typically for the average adult. This may not

be ideal for anyone under the age of 18 or over the age of 45 as there may be different needs for

those individuals.

Responsibilities of the Learner

The learner is expected to complete all quizzes and modules to complete this course successfully. The learner needs to commit at least 3-4 hours a week to complete the modules based upon a six

week time period. To fully understand and enhance the learning experience, learners are encouraged to explore additional readings and resources provided throughout the course. If there is any

difficulty upon taking this course or any questions regarding the content or material the learner should contact the designer, Alosha Paranavithana at [email protected].

Methods of Delivery

This e-learning course will be delivered on an online platform, Udemy. Udemy will be accessible for

the learner online. This course includes a variety of learning material on nutrition through

presentations, lectures, quizzes, and videos. Feedback will be asked for by the learner for each

section for the designer to make changes if necessary to the course to fit the learner’s needs. Should

the learner have any questions or comments for the designer they can contact Alosha Paranavithana

at [email protected].


Topical Outline

*throughout a six week time span

Section Week Topic Content

Section One:

Welcome to

Nutrition for

the

Nutritionally

Challenged

Week One Welcome to

the Course

Introduction to

Nutrition

Lecture 1: Welcome and how to

Succeed in the Course

Quiz 1: What do you know about

Nutrition?

Lecture 2: Introduction to

Nutrition

Quiz 2: What have you learned?

Section

Two: The

Basics of

Nutrition

Week Two The Human

Body

Dangers of

Living

Unhealthy


the Human Body?

Lecture 3: The Human Body



living a healthy life?

Lecture 4: Dangers of Living

Unhealthy


Quiz 7: Feedback on Section Two


Section

Three: The

Essentials of

Nutrition

Week Three Protein and

Dairy

Carbohydrates

Fats


Protein and Dairy?

Lecture 5: Protein and Dairy?


Quiz 10: What do you know

about Carbohydrates?

Lecture 6: Carbohydrates



about Lipids?

Lecture 7: Lipids (Fats)


Week Four Vitamins,

Minerals,

Water,

Vegetables,

and Fruits


about vitamins, minerals, water,

vegetables and fruits?

Lecture 8: Vitamins, Minerals,

Water, Vegetables, and Fruits


Quiz 16: Feedback on Section

Three

Section

Four:

Week Five Hormones and

food

satisfaction


about hormones?


Nutrition

For You

Specialized

diets

Lecture 9: Hormones & Food

Satisfaction



about diets?



Week Six Design Your

Meal Plan

Overall

Summary of

Course


about Nutrition now?


Quiz 22: Overall Feedback on

Nutrition for the Nutritionally

Challenged

Lecture 12: Summary


Product Contract

Class: HST860

Product Manager: Alosha Paranavithana

Project Due Date: June 23, 2015

Project Title: Nutrition for the Nutritionally Challenged

Mission Statement: To design an informative training course on nutrition based on the

learning objectives for the client’s audience (ideally adults 18-45) using an e-learning

platform, Udemy.

Description

Within this eLearning, learners will be able to make healthy decisions, understand how the body

breaks down food consumed, knowledge of each food group, the importance of living a healthy

lifestyle, how to choose the right nutritional foods, and much more.

This course will approximately be six weeks, 3-4 hours a week, flexible to each learner. It will consist

of 13 modules, with a short multiple choice quiz at the beginning and the end of each module to

refresh the learner's knowledge of nutrition. Learners will take this knowledge a step further by

creating a meal plan for a week tailored to themselves.

General Roles and Responsibilities

All management members must be respectful, punctual, fully commit and dedicate their time by

collaborating and communicating to create a successful e-learning course on nutrition.

Roles & Responsibilities

Below are the roles and responsibilities (specific to title) listed that are to be fulfilled to

complete the e-learning product up to standards.

Alosha Paranavithana - Project Manager

Responsible for the structure of the design, monitoring the project from beginning to the end

product ensuring no problems, and attaining the learning objectives in an ethical manner throughout

the various lifecycle changes. The project manager must approve all content applied to the e-learning

product to provide quality for the learners. The project manager must develop a realistic timely

schedule for the management team to follow. If the schedule in place fails, the project manager is

obligated to create a contingency plan and communicate it to the team.


Alosha Paranavithana - Instructional Designer

Responsible for the back end of the e-learning product. The instructional designer ensures the

material, layout, design, and tools used to develop the e-learning creates an inviting learning

experience for the learner. Responsible for creating learning objectives related to the course

achievable for the learner using Bloom’s Taxonomy. The instructional designer must use a strategy

mix of constructivism and ARCS (attention, relevance, confidence, and satisfaction) determined by

the learning objective for each module of the course.

Alosha Paranavithana - Content Developer

Responsible for researching accurate and relevant material that can be used for the e-learning

nutrition product. Arranges and displays the content to the best of their ability to provide quality

knowledge and appeal to the learner. The content developer must use a variety of materials (images,

video, audio etc.) to organize and enhance the learning experience of nutrition. The content

developer must consider the numerous learning styles (visual, audio) to engage the learner.

Alosha Paranavithana - Executive Editor

Responsible for reviewing the final content to be posted onto the e-learning product validating its

accuracy. Make any adjustments (or recommendations) necessary including grammar corrections,

layout, design, pictures, video or audio.

If any of the above roles are not fulfilled up to standards; completing their roles and

responsibilities, each management member will be penalized to a maximum of 3 times

before they are terminated from the position.


Below is the prospective work schedule

Signature

We, the undersigned, agree upon the objective, schedules, policies and responsibilities stated in this team contract and to respect the confidentiality of shared information.

Date

______________________________

Print Signature

______________________________ ________________________________

Stage Task Accomplish By Date

Team Assign roles, develop & agree on contract May 26, 2015

Plan Develop working title/description, objectives, describe audience, list tasks, identify structure of

course and modules

May 30, 2015

Needs

Analysis

Refine objectives, determine specific needs, determine

types of content required

June 2, 2015

Content Identify relevant sources, identify methods for content collection, collect data

June 6, 2015

Design Develop storyboard, script, layout, navigation

structure, identify appropriate assessment and final evaluation

June 11, 2015

Build Select and secure tools, develop media, add content June 11, 2015

Test Run eLearning with a representative audience, gather

feedback, make adjustments to content/ design

June 23, 2015

Deliver Deploy to target audience, ensure all tools are

properly working

June 23, 2015

Evaluate Gather feedback from users, assess feedback and validate effectiveness, make concluding comments

and recommendations

June 23, 2015


Learning Resource Materials

The learning tools used to create this course are Udemy (a platform for online learning), Microsoft

PowerPoint and Word, PowToon, images, and content through a variety of websites related to

nutrition which are listed within the references section.

A quick introduction to each lecture is shown using PowToon illustrating a video for the lecture. A

downloadable PDF document is uploaded on Udemy for the user (also in additional resources)

which captures the material content for thorough learning on the subject.

Quizzes are also conducted before and after each lecture. The quiz before the lecture is to see how

much knowledge the learner has on the content. The quiz after the lecture is a small assessment is

know whether or not the learner has achieved the learning objective for that lecture. Additional

suggested readings will also be posted at the end of the lecture if the learner wishes to explore the

topic. Students are encouraged to save documents, review content, and ask questions for clarity.

The learning objectives (designed for the specific lecture) will be introduced to the learner at the

beginning of each lecture. The learning objectives of this course gives a purpose for each lecture

which the student will be aware of.

A major evaluation component of this course is when the learner must construct their own meal

plan for a week. A template will be given (download) to apply the material that they have learned

from the lectures to their own life. The meal plan is to be completed and e-mailed to the subject

matter expert and will be given feedback on their meal plan.

The design of this course was using a mixture of both constructivism and ARCS (Attention,

relevance, confidence and satisfaction). Constructivism is implemented when the learner must pull

knowledge from what they have learnt to create their own meal plan with guidance and knowledge

from previous lectures. As outlined previous as to who should take this course, students need to be

motivated to learn nutrition. Motivation plays a big part in the ARCS model. Attention was gained

through the introduction PowToon videos of each lecture, having a quiz at the beginning of the

lecture to brainstorm about the topic, the motivation of relevance comes from how this knowledge

can be applied to their own life to improve themselves. Confidence is obtained when they create

their own meal plan that works to their standards (achievable). By using the three previous

components of the model, satisfaction is derived from this learning experience.


Implementation of Universal Instructional Design

The Universal Instructional Design (UID) consists of seven principles: learning space, accessible,

flexible, consistent, explicit, supportive and minimize effort. This design is created to consider the

various learning styles that each person may have. The seven principles ensures that the learner will

have a consistent and easy understanding of the material throughout the design and delivery of the

course.

Nutrition for the Nutritionally Challenged has complied with these seven principles to the best of

their ability.

Accessibility

Udemy allows the user to access the lectures, quizzes and other learning content easily. The first

lecture even gives a small introduction on the icons used on Udemy to help the user have a better

understanding of it. Lectures can also be downloaded to the learners computer so they have the

option to read it later without internet access.

Accessibility is key for any learner. Everyone has a different preferred learning style that works best

for them. Accessibility for Ontarians with Disabilities Act (AODA) is a law enforced by the

government to ensure that people of abilities opportunities to participate fully in everyday life.

Majority of this course is accessible, as the PDF files must be downloaded for the learner to access

the content. There are some areas where information may be not be as easily accessible however in

the future, there will be some changes made to correct this (audio downloads and translators) for the

PowToons videos, quizzes and the lectures.

Flexibility

The course is designed for the learner to be able to access the material easily. The learner has the

option to download the content and contact the designer if needed to communicate any

discrepencies. The quizzes and additional material are opportunities for the learner to enrich their

online experience.

Consistent

The layout and content are designed in the simple form, typically through a PDF document.

Udemy’s access bar (notes, discussion, and download) is shown in the first lecture. There is no major

confusion through the course that can cause the learner to detract from the learning material.

Explicit

The communicaion used throughout the course is through the lectures, videos and quizzes. Lectures

can be converted into another format (ex. Audio) if needed.


Supportive Learning Environment

Learners are encouraged to contact the designer with any questions or comments, share their

knowledge from the course with family and friends, explore the recommended materials, and apply

the content in the course to their life. Students will be asked to create a meal plan and will be given

feedback on this meal plan. This helps them gain a better understanding of nutrition while applying

it to their lifestyle.

Minimize Unnecessary Physical Effort

The content on each page is not lengthy and is easy on the readers eye. The learner should be more

comfortable and less overwhelmed if there is spacing.

Learning Space

Udemy creates a very supportive learning experience especially with their note taking option.

Although there is no discussion throughout this course, discussions will happen in the future for

other health related courses.


Future Implications

In the future I plan to create more discussions and collaboration as it is a method of learning, and it

could help enhance the experience for the learner. When feedback is received I will make the

appropriate changes. To help apply the knowledge to the learner, a set date and time can be planned

to have a quick discussion over Skype (communication software) in regards to nutrition and

implementing into the learner’s lifestyle. I also plan to create courses on Exercise, Training for a

Marathon, and Crossfit Training. This course gives the learner a great foundation of understanding

nutrition. The future courses will be focused more on movement and exercise however there will be

specific diets and terminology used that are derived from this course. The course will offer different

methods to access the content such as downloadable audio and less technicalities (not as much clicks

and scrolls) to create a comfortable learning environment. In the future, the course may be

developed into a mobile application making it more convenient for the learner. More accessible

options to take the course will be considered.


Reflection

My experience creating my own online course on Nutrition was fantastic. I had a little difficulty

getting familiar with some of the technology but eventually got the hang of it once I started to use it

more.

I chose Udemy over Blackboard considering I have used Blackboard Learn throughout my

education. I struggled trying to be creative when displaying the material throughout the course. I

decided to use PowToon during the lecture of creating your own meal plan and ended up using it

for every lecture as an introduction and an attention grabber. It is very engaging, creating a smoother

learning experience. Another difficulty I had was to compact the content into the course as there is a

lot to know about nutrition and the human body. With that, I have created a document which is

downloadable and more accessible for the learner.

If there is anything I would change with this, it would be to build more into this product. There is so

much to learn about nutrition, how our bodies react to food and some of the amazing health

benefits for some products. Overall, this is a spectacular course that blends modern technology,

learning and creativity.


Appendix & Lectures

Introduction to Nutrition (transcribed PowToon)

Hi Folks! And welcome to your first learning lecture, Introduction to Nutrition!

My name is Matthew, and I will be narrating the PowToon video preview for this course.

Within these PowToons, we will go over the learning objective and the key concepts within the

lecture to motivate your journey to a healthier you.

The learning objective for this lecture is to identify and analyze the benefits of eating healthy foods

versus eating unhealthy food.

In this lecture you will go over some nutrition terminology as well as calorie consumption, the s ix

essential nutrients, the human metabolism, and the benefits of eating healthy food. This can be

accessed in the additional resources section as a downloadable PDF document.

I hope you enjoyed your first quiz and I hope it helped you think more about nutrition. Within this

course you will have a quiz at the beginning and at the end of each lecture to test you on your

knowledge!

Always feel free to ask questions when you are not clear on the content.

Feedback will also be asked after each section of the course to enhance the quality of your learning.


Toward the end of the course you will create your own meal plan applying the knowledge and

material on nutrition to your own lifestyle!

If you have any questions, please contact the designer, Alosha Paranavithana at

[email protected]

Thank you for your time, I truly wish you the best on your nutrition learning experience, leading to a

healthier, happier you!

Nutrition for the Nutritionally Challenged

Lecture 2: Introduction to Nutrition

Learning Objective: Identify and analyze the benefits of eating healthy food versus unhealthy

food.

What is Nutrition? The study of foods, their nutrients and other chemical constituents, and

the effects of food constituents on health.

Nutrients Chemical substances found in food that are used by the body for

growth and health. There are more than 50 essential nutrients in food,

however there are six nutrient food groups.

Macronutrients: Carbohydrates

Carbohydrates are substances in food that consist of a single sugar

molecule or of multiples of them in different forms.

They provide the body with energy. Carbohydrates consist of three

components: simple carbohydrates, complex carbohydrates, and fibre.

mailto:[email protected]


Simple Carbohydrates Simple carbohydrates are the most basic kind of carbohydrate, as

they are digested and absorbed

quickly.

The most important

kind of simple carbohydrate is

glucose because it is

the body’s major, and preferred energy source.

Complex Carbohydrates Complex carbohydrates consist of primarily of long, interlocking

chains of glucose units.

These carbohydrates are digested slowly compared to simple

carbohydrates. They provide us with fibre, an indigestible substance in

plant food that is crucial for one’s health.

Fibre

Fibre is a part of a plant that cannot be digested. There are two types

of fibre: insoluble and soluble. Some functions of fibre include:

• High-fibre foods make you feel full longer

• Helps control blood sugar and lower blood cholesterol


Macronutrient: Protein

Proteins are substances in food made up of amino acids. There are 21

different amino acids.

The human body can produce 12 non-essential amino acids. The other 9 amino acids are derived from your

diet.

Some functions of Protein include:

• Growth and repair of body tissues

• Formation of antibodies, hormones, blood proteins

• Increasing energy

Macronutrient: Fat (Lipids) Fats are substances in food that

are soluble in fat and not water.

Types of fat include:

• Polyunsaturated Fat

• Monounsaturated Fat

• Saturated Fat

• Trans Fat

Micronutrient: Vitamins Vitamins are organic substances that are essential to perform

specific functions in the body.

Vitamins are classified into two

major groups: water soluble and fat soluble.


There are 13 different vitamins with a unique structure, metabolic function

and distribution in food.

• Vitamins perform functions such as:

• Build body tissues, bones, skin, glands, nerves and blood

• Assist in the metabolism of proteins, fats, and carbohydrates

• Crucial to release energy from food (do not provide energy themselves)

• Promote healing and encourage good health

Micronutrient: Minerals

A mineral is an inorganic substance that is essential in small quantities for life processes, crucial for cell function.

Some examples of minerals include:

• Magnesium

• Copper

• Zinc

• Iodine

Micronutrient: Water Water is essential for humans to live. More than 60% of

the body’s weight is water.

Water prevents dehydration, transports nutrients and oxygen to your

body cells and carries waste products away.

Water keeps things fluid, as it’s function is a lubricant in your body.

Without water, your joints would stiffen up and be disabled.


Calorie Consumption

The amount of calories consumed by each person varies as we have

different needs and are dependent on the following factors:

• Gender

• Height/ weight

• Age

• Activity Level/ Metabolic Rate

You can calculate calories needed for your own body using a

resource in the additional material section of this lecture

Calories also vary on your goal: to loose fat, build muscle, or maintain

your current weight.

Approximately there are 3,500 calories per one pound.

Metabolism The chemical changes that take place in the body. The formation of

energy from carbohydrates is an example of a metabolic process.

The speed of the metabolic process varies amongst different people

depending on: age, weight, and the type of diet of the person.

Nutrient Dense Foods

Foods that contain relatively

high amounts of nutrients compared to their calorie value.

It is important to eat these types of foods as they are known for

having a larger variety of


minerals and vitamins, increasing it’s effectiveness to help generate

more energy.


Lecture 9: Hormones & Food Satisfaction

Learning Objective: Identify the three hormones related to food satisfaction.

What is Ghrelin?

When your stomach is empty, a little chemical is released, this chemical is called ghrelin. When your stomach is growling, it’s this hormone that controls your body’s offense. Ghrelin makes you want to eat by stimulating another hormone, neuropeptide Y. Neuropeptide Y is a stress hormone that increases with severe or prolonged stress. This is sometimes why some people in stressful situations tend to gain weight. When you ignore your hunger or diet through deprivation, ghrelin increases, overriding your willpower. Your stomach secretes ghrelin in pulses in every half hour sending chemical impulses to your brain. The hungrier you are, the more this message is sent and amplified.


What is Leptin?

Leptin is a protein secreted by stored fat, which shuts off your hunger

and stimulates you to burn more calories. Leptin is the satiety

hormone that signals to your brain that you have enough energy to

work with. With age, leptin receptors will be meaning you are more

prone to gaining weight.

How they Work Together

Ghrelin is the hormone that lets your brain know when you are

hungry. Leptin is the hormone that is released to your brain from your

stomach when you are satisfied and full of food. Ghrelin really works

in the short term as it sends out those signals about twice an hour.

Leptin on the other hand, works in the long term, so if you can get

your leptin signals high, you’ll have a better chance to be in control of

your hunger and appetite. Leptin can rule out ghrelin, preventing you

from feasting out on junk food. By putting on more muscle and losing

fat, leptin is increased, creating a higher sensitivity.


Cortisol

When people are under

stress, their bodies

release high amounts of

steroids into their blood

stream, this hormone is

cortisol. When you are

under chronic stress,

higher amounts of

cortisol is released. This

hormone is produced in

the adrenal glands (top

of the kidneys). The

more cortisol in your

body, there is a higher chance of developing obesity linked diseases

and forms of cancer.

How to Control Cortisol

Cortisol can be controlled by creating a good method to relieve your

stress This can be done by a quick activity, relaxing, yoga, reading, or

listening to music. Having 3-6 small meals spread out through your day

can also reduce cortisol. When you do not eat anything for long period

of time, during that time your body begins to store fat (starvation

mode). Usually this fat piles up around the mid-section of the body.

Key Take Away

It is important to listen to ghrelin when you are hungry, listen to leptin

when you are full and satisfied, and manage your stress in a healthy

manner to reduce cortisol.




Learning Objective: Examine three specialized diets used for unique individuals with special

needs.

Diets

Having a diet means that you habitually eating specific foods. Some

may think that diets are restricting as they are associated with the

thought of losing weight or starving themselves. However there are

some great diets that are used to increase your energy, eat in

moderation, and decrease body fat. This lecture will discuss three

great diets; paleo diet, zone diet, and carb back loading.


What is the Paleo Diet?

The Paleo diet is one of the healthiest ways to improve your body

because it is the ONLY nutritional approach that works with your

genetics to help you stay lean, strong and energetic! Research in

biology, biochemistry, and many other disciplines indicate it is our

modern diet, full of refined foods, trans fats and sugar, that is at the

root of degenerative diseases such as obesity, cancer, diabetes, heart

disease, Parkinson’s, Alzheimer’s, depression and infertility.

Lean proteins support strong muscles, healthy bones and optimal

immune function. Protein also makes you feel satisfied between meals.

Fruits and vegetables are rich in antioxidants, vitamins, minerals and

phytonutrients that have been shown to decrease the likelihood of

developing a number of degenerative diseases including cancer,

diabetes and neurological decline.

Scientific research and epidemiological studies show that diets rich in

Monounsaturated and Omega-3 fats dramatically reduce the instances

of obesity, cancer, diabetes, heart disease and cognitive decline.

What is the Zone Diet?

The Zone Diet controls gene

expression and hormonal balance

to give you the longer and better

life to which we all aspire. The Zone diet is primarily

concerned with controlling your

hormones.


Hormonal balance affects all important components of your wellness:

body composition, energy utilization, blood chemistry, and much

more. Food is a drug. This may seem shocking, but think about the

definition of a drug. Loosely, ingesting drugs causes physiological

changes in your body. Ingesting food has the same effect. It can bring

about positive or negative changes in your body. Would you take 17

Tylenol capsules for a headache? Would you consume expired, low-

quality medicine? Of course not. Then why should we expect

different results when we feed our bodies 17 times our necessary food

intake, and comprise our diet of low-quality processed garbage with

no nutritional value?

The Zone Diet isn’t about eating “low-carb” or “high-protein” or

anything like that. It’s a diet balanced in

• Protein (lean, natural meats are preferred)

• Carbs (mostly low glycemic-load fruits and

vegetables)

• Fat (one of the most important

macronutrients!)

With the right balance of protein, carbohydrates and fats, you can

control three major hormones generated by the human diet – insulin,

glucagon and eicosanoids.

Insulin – A storage hormone. Excess insulin makes you fat and keeps

you fat. It also accelerates silent inflammation.

Glucagon – A mobilization hormone that tells the body to release

stored carbohydrates at a steady rate, leading to stabilized blood

sugar levels. This is key for optimal mental and physical performance.


Eicosanoids – These are the hormones that ultimately control silent

inflammation. They are also master hormones that indirectly

orchestrate a vast array of other hormonal systems in your body.

What is Carb Back Loading?

Carb back loading is a diet that is usually used by bodybuilders and

strength trainers. This type of diet needs a stable mentality as the

individual cycles their carbs. Below is a typical carb back loading cycle

shown.

1. For 10 days, cap your carb intake at 30 grams per day. This is as strict

as you’ll have to be, so tough it out—it will train your body to store

carbs more effectively when you eat them later. While 30 is your limit,

that’s just a buffer zone. Aim for as few as possible.


Any kind of carbohydrate apart from fiber counts. Green vegetables

are fine, but root vegetables (such as potatoes), grains, and fruit must

be all but eliminated. Beyond the limited carbs, there are no other

dietary restrictions, other than no alcohol. Eat one gram of protein per

pound of your body weight daily (so if you weigh 180 pounds, eat 180

grams), and consume plenty of fat. Red meat, whole eggs, avocadoes,

cheese, and bacon are all good choices.

And don’t fear saturated fat. In 2010, the Annals of Internal

Medicine affirmed earlier findings that a low-carb diet with saturated

fats actually improved risk factors for heart disease. A University of

Connecticut study from 2007 found that low-carb dieters who consumed

more than three times the saturated fats as subjects in a low-fat group

did saw greater improvement in LDL cholesterol levels. In order to

preserve muscle mass, provide the energy for training, and to keep

you from feeling hungry, fat must be eaten along with protein. You

don’t have to count calories.

Expect to feel tired and foggy the first few days. This is a normal

response to a sudden removal of carbs from the diet, and it will take a

little time before your body switches over to burning fat and restores

your energy levels. Coffee with heavy cream or sugar-free energy

drinks are allowed. Continue to train as normal.


2. On the evening of the 10th day, eat a ton of carbs. Plan this day in

advance so you can train in the afternoon or early evening.

Afterward, splurge. Eat plenty of carbs and protein. Your body is so

depleted by this point that it can’t store carbs for fat, so don’t worry

about being gluttonous. Aim for around one gram of carbs for each

pound of body weight, but you may be able to handle much more.

Just eat well and reward yourself.

These carbs must be the high-glycemic, insulin-driving kind. This is no

time to have a conservative portion of brown rice or oats. Nothing

replenishes the muscle cells like starchy and sugary foods, so white

rice, white potatoes, and very ripe bananas are ideal. You can also

enjoy pastries, ice cream, and other “bad” foods. A night of back-

loading might include a cheeseburger with french fries, a milkshake,

and an apple crisp followed a few hours later by a protein shake,

milk, and cookies.

3. Repeat back-loading on days you train. On days you don’t, eat low-

carb as you did for the first 10 days. Back-loading works best when

exercise takes place between roughly 4 p.m. and 6 p.m., but it can be

adjusted for morning training if needed. In this case, have coffee but

no food before training, and then have only a small meal or shake

containing 30–50 grams of protein and the same amount of carbs. Eat

low-carb from then until the evening, when you can back-load, but do

it more conservatively. Since your workout was earlier, your muscles


aren’t as sensitive to insulin, so you’ll have to eat fewer carbs than if

you had just trained, lest you risk gaining fat.

This same rule applies to women. CBL is not exclusively beneficial to

men, but because males carry more muscle mass, they can handle

more carbs. Ladies can even skip a post-workout meal/shake and opt

to get their carbs in the form of dessert.

Attached to this lecture are links to explore and understand the diet in

depth.



*Content on Udemy

Copy and paste link below to access Microsoft Excel Sheet "My Week Plan"

https://www.dropbox.com/s/blw7iqi8dybarvd/My%20Week%20Meal%20Plan.xlsx?dl=0

You do not have to sign up to Dropbox to access the Excel sheet. Click download in the top

right corner.

THERE IS NO PDF LECTURE TO BE DOWNLOADED FOR THIS MODULE.

Additional Resources/ Recipes:

Rachel Ray: Cauliflower mac n' cheese

http://www.rachaelray.com/recipes/cauliflower-mac-n-cheese?recipe_id=3521

Rachel Ray: Cajun Meatloaf

http://www.rachaelray.com/recipes/cajun-meatloaf

FoodNetwork: Rachel Ray's quick chicken noodle soup

http://www.foodnetwork.com/recipes/rachael-ray/quick-chick-and-noodle-soup-recipe.html

Rachel Ray: Sesame Chicken Salad

http://www.rachaelray.com/recipes/sesame-chicken-salad


Rachel Ray: Salmon burgers with tartar sauce

http://www.rachaelray.com/recipes/salmon-burgers-with-tartar-sauce

Bodybuilding.com: Grilled fish soft tacos

http://www.bodybuilding.com/fun/bill-phillips-back-to-fit-recipes-grilled-fish-soft-tacos.html

Bodybuilding.com: Spinach Noodle Lasagna

http://www.bodybuilding.com/fun/recipes.htm#eleven

Bodybuilding.com: Breakfast Burrito

http://www.bodybuilding.com/fun/bill-phillips-back-to-fit-recipes-breakfast-burrito.html

Bodybuilding.com: Orange and Vanilla Protein Oatmeal

http://www.bodybuilding.com/fun/4-protein-packed-oatmeal-recipes.html#one

Bodybuilding.com: Banana Nut Protein Muffins

http://www.bodybuilding.com/fun/cooking-with-protein-pow-recipe-for-banana-nut-protein-

muffins.html#one



Lecture 12: Summary



- The benefits of eating healthy food include: - Higher energy levels - Overall better functioning of the body - Reduce risk of developing cancer, diabetes, and other cardiovascular diseases - Make you feel happier and keeps you living longer!

2. Select healthier food choices when selecting consumption products.

By reading the nutrition label of consumption products, you can choose the appropriate healthy food for you. Understanding that foods which are lower in sugar, sodium and trans fats can help you pick the best product for you. Choosing foods that are high in nutrients but low in calories are also beneficial. Examples include: broccoli, celery, grapefruit, and cauliflower.

3. Understand how the body utilizes fats, carbohydrates, proteins, vitamins, and minerals. When food travels through your body into your stomach it breaks down all the nutrients for your body to use. It takes the protein to repair any muscle fibres, carbohydrates to increase your energy and help function your brain, healthy fats to help burn muscle and improve the functioning of your brain, vitamins and minerals to maximize your energy.


4. Differentiate between trans and saturated fats versus monounsaturated and polyunsaturated fats. Trans fats are typically found in fried, fast food, and pastries. Saturated fats are found in meat which are high in fat such as pork, beef and poultry skin. Monounsaturated and polyunsaturated fats are found in avocadoes, olive oil, salmon, and other fish oils.

5. Know how dairy is produced and digested in the human body. Lactase is the key enzyme produced by the small intestine that helps digest dairy products. This enzyme is relatively small, hence why most have a sensitivity to lactose products.

6. Identify three hormones related to food satisfaction. Ghrelin is the hormone which signals to your brain when you hungry, leptin tells your brain when you are full and satisfied, and cortisol is a stress hormone which makes you gain weight when you do not deal with stress appropriately.

7. Apply the knowledge provided in this course on nutrition by creating a meal plan tailored to the learner. Using the Microsoft excel sheet, a meal plan was created by the learner to apply the knowledge from this course to their own lifestyle.


8. Examine three specialized diets used for unique individuals with special needs. The three specialized diets discussed in this course is the paleo diet, zone diet, and carb back loading. Thank you for taking this online course and be sure to give feedback. Check out other upcoming courses such as training for a marathon, excerise, and Crossfit Training!


Slide 1


Welcome to the Course!

Designed by: Alosha Paranavithana

Slide 2

Welcome to the Course!

This course is designed for those who want to have a better

understanding of nutrition, the effects it has on the human

body to help you make better choices to live a better lifestyle!

The next slide lists the learning objectives for you to be

successful within this course.


Slide 3

Learning Objectives of the Course

1. Identify and analyze the benefits of eating healthy foods versus eating

unhealthy foods. (Knowledge/Analysis)

2. Select healthier food choices when selecting consumption products.

(Application)

3. Understand how the body utilizes fats, carbohydrates, proteins, vitamins, and

minerals. (Understanding)

4. Differentiate between trans and saturated fats versus monounsaturated and

polyunsaturated fats. (Analysis)

Slide 4

Learning Objectives of the Course Cont’d

5. Know how dairy is produced and digested in the human body.

(Knowledge)

6. Identify the hormones related to food satisfaction. (Application)

7. Apply the knowledge provided in this course on nutrition by creating a

meal plan tailored to the learner. (Application)

8. Examine a variety of specialized diets used for unique individuals with

special needs. (Analysis)

Slide 5

Structure of the Course

The course consists of 12 lectures, with a quick quiz before and

after each lecture. Typically the course takes approximately six

weeks to complete, spending 1-2 hours a week flexible for the

learner. If any assistance is needed please contact the

Instructional Designer, Alosha Paranavithana at

[email protected]


Slide 6

How to Succeed in the Course

• You must be motivated to commit at least 1-2 hours a week to understand and read through the content

• Have reliable access to a computer and the internet

• Complete all lectures and quizzes to the best of your ability

• Suggested articles are always recommended to enhance the learning experience

•Be able to critically think independently before asking a question

• Reaching for assistance when needed (problems e-learning, questions etc)

• Have fun!

Slide 7

What’s in it for You!

Upon taking this course you can apply the knowledge to your own life to achieve a healthy lifestyle!

This will be a positive effect on your overall health, decreases your chances of developing a disease or illness, keep your

energy high, and live a longer life!

Slide 8

How to Use UdemyQuick navigation tips 101


Slide 9

How to Navigate throughout the Course

When you click on the course icon, Udemy takes you

to a page which shows the whole layout of the course

(sections, lectures, quizzes, videos etc) in order on the

left side of the screen. See next slide

Slide 10


Slide 11

How to Navigate throughout the Course

Udemy also keeps track of the last lecture you were on for your own convenience. For this course, there will be no discussion. Below are the four icons which appear when viewing a lecture on the right side.

Course Layout

Download File

Discussion

Notes

*An icon is blue when selected

Slide 12

Thank you!

Now that you know more about this course and Udemy you can begin your first learning lecture, Introduction to Nutrition!

Thank you for taking this course and I hope you have a great learning experience that will impact your lifestyle positively!

If you are at any time experiencing difficultly with the lectures or content presented you are encouraged to contact Alosha Paranavithana at [email protected]


Works Cited & References

Cover Image on Udemy Pinterest

https://www.pinterest.com/TomatoWellness/eat-the-rainbow/ Eat the Rainbow

Date retrieved: June 17, 2015

Lecture 11: Make your Own Meal Plan Your Own Meal Plan Template

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BlogSpot

http://izzahevennie12.blogspot.ca/2014/08/infused-water.html Nurhanniezah Hifni


Rachel Ray http://www.rachaelray.com/recipes/cauliflower-mac-n-cheese?recipe_id=3521

Rachel Ray Digital LLC Date retrieved: June 16, 2015

Rachel Ray

http://www.rachaelray.com/recipes/cajun-meatloaf Rachel Ray Digital LLC


FoodNetwork http://www.foodnetwork.com/recipes/rachael-ray/quick-chick-and-noodle-soup-recipe.html


http://www.vertex42.com/ExcelTemplates/meal-planner.html

http://www.rachaelray.com/recipes/cauliflower-mac-n-cheese?recipe_id=3521

http://www.rachaelray.com/recipes/cajun-meatloaf

http://www.foodnetwork.com/recipes/rachael-ray/quick-chick-and-noodle-soup-recipe.html


Rachel Ray http://www.rachaelray.com/recipes/sesame-chicken-salad


Rachel Ray

http://www.rachaelray.com/recipes/salmon-burgers-with-tartar-sauce Rachel Ray Digital LLC


Bodybuilding.com http://www.bodybuilding.com/fun/bill-phillips-back-to-fit-recipes-grilled-fish-soft-tacos.html

Bill Pillips Date retrieved: June 16, 2015

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http://www.bodybuilding.com/fun/recipes.htm#eleven Recipe of the week, Bodybuilding.com


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Bill Pillips Date retrieved: June 16, 2015

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muffins.html#one Anna Sward


Udemy Icon Itunes

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http://www.rachaelray.com/recipes/sesame-chicken-salad

http://www.rachaelray.com/recipes/salmon-burgers-with-tartar-sauce

http://www.bodybuilding.com/fun/bill-phillips-back-to-fit-recipes-grilled-fish-soft-tacos.html

http://www.bodybuilding.com/fun/recipes.htm#eleven

http://www.bodybuilding.com/fun/bill-phillips-back-to-fit-recipes-breakfast-burrito.html

http://www.bodybuilding.com/fun/4-protein-packed-oatmeal-recipes.html#one

http://www.bodybuilding.com/fun/cooking-with-protein-pow-recipe-for-banana-nut-protein-muffins.html#one

http://www.bodybuilding.com/fun/cooking-with-protein-pow-recipe-for-banana-nut-protein-muffins.html#one

https://itunes.apple.com/ca/app/udemy-online-courses-programming/id562413829?mt=8

https://media.licdn.com/mpr/mpr/shrinknp_800_800/p/7/005/076/280/13f6315.jpg


"Understanding Accessibility." Understanding Accessibility. N.p., n.d. Web. 18 June 2015.

<http://www.mcss.gov.on.ca/en/mcss/programs/accessibility/understanding_accessibility/index.aspx>.

Eat Chic Chicago

http://www.eatchicchicago.com/blog/2014/01/21/is-fat-or-sugar-making-us-fat/ Amari Thomsen


MissFit http://fitness.makeupandbeauty.com/stress-hormone-cortisol-and-weight-gain/

Pavitra Chanchal Date retrieved: June 20, 2015

Med-Health.net

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International society of sports nutrition http://www.theissnscoop.com/why-not-fat/

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http://www.med-health.net/What-Do-Carbohydrates-Do.html

http://www.med-health.net/

http://www.theissnscoop.com/why-not-fat/

http://beneverson.com/blog/2015/02/07/singing-extra-glass-of-water-please/

http://www.faqs.org/oc/Overcoming-Skin-Problems/Nutrient-rich-diet.html

http://roguehealthandfitness.com/optimizing-protein-intake/

http://robbwolf.com/what-is-the-paleo-diet/

http://crossfitimpulse.com/the-zone-diet-explained-edited/

http://www.schwarzenegger.com/fitness/post/carb-back-loading-whats-old-is-new


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Documents

Project Plan - Nutrition for the Nutritionally Challenged · PROJECT PLAN - NUTRITION FOR THE NUTRITIONALLY CHALLENGED 3 Overview of Course Description of Nutrition for the Nutritionally