Upload
scott-burton
View
223
Download
0
Embed Size (px)
Citation preview
8/14/2019 TengG WB10 Final
1/117
Commit to
be fit
Wellness comes from
healthy diet and
exercise
Gary Teng
8/14/2019 TengG WB10 Final
2/117
2 | P a g e
Contents
1.QUALITY LEVEL ....................................................................................................................................... 3
2.MY NUTRITION PROFILE ..................................................................................................................... 10
3.PERFECT PLAN ANALYSIS (PPA).................................................................................................... 12
4.SUPER FOODS ....................................................................................................................................... 16
5.FARM TO TABLE .................................................................................................................................... 21
# 1 SUPER FOOD (CELERY) ............................................................................................................... 21
6. MY PLATE ............................................................................................................................................... 26
7. WATER ..................................................................................................................................................... 29
8. FIBER ....................................................................................................................................................... 339. MY WELLNESS LIFE ............................................................................................................................ 36
10. Bibliography ......................................................................................................................................... 39
11. Appendix ............................................................................................................................................... 40
8/14/2019 TengG WB10 Final
3/117
3 | P a g e
CHAPTER 1
QUALITY LEVELS
DRI QUANTIFIED
NUTRIENT Unit
DRI
GOALSGOOD SOURCE
EXCELLENT
SOURCE
RDA/AI
10-19%
(COLUMN=10%)
20%
(COLUMN=20%)
A B=A*.1 C=A*.2
Water L 3.7 0.37 0.74Kcals Kcal 2612 261.2 522.4
MACRONUTRIENTS
PROTEIN g 59.87 5.987 11.974CHO g 293.85 29.385 58.77Fiber g 38 3.8 7.6LIPIDS g 58.04 SKIPSaturated g 29 SKIPEFA: n-6 g 17 1.7 3.4EFA: n-3 g 1.6 0.16 0.32
VITAMINS
Thiamin mg 1.2 0.12 0.24
Riboflavin mg 1.3 0.13 0.26
Niacin mg 16 1.6 3.2
B6 mg 1.3 0.13 0.26
B12 mcg 2.4 0.24 0.48
Folate mcg 400 40 80
Vitamin C mg 90 9 18
Vitamin D mcg 15 1.5 3Vitamin A(RAE) mcg 900 90 180
Vitamin E mcg 15 1.5 3
MINERALSCalcium mg 1000 100 200
Iron mg 8 0.8 1.6
Magnesium mg 420 42 84Potassium mg 4700 470 940
Zinc mg 11 1.1 2.2
Sodium mg 1500 SKIP
8/14/2019 TengG WB10 Final
4/117
4 | P a g e
Thiamin
Coenzyme in the metabolism of carbohydrates and branched-chain amino acids
Wernicke-Korsakoff syndrome, beriberi
No major toxicity
Enriched fortified or whole grain products, bread and bread products, cereals,
mixed grain
Riboflavin
Coenzyme in the numerous redox reactions
Cracked lips, cracked corner of the mouth, sore tongue, growth retardation,
Ariboflavinosis
No major toxicity
Almonds, dried herbs, soybeans, cheese, wheat bran
Niacin
Coenzyme or cosubstrate in many biological reduction and oxidation reactions
required for energy metabolism
Celiac disease, pellagra
Flushing and gastrointestinal distress
Poultry and seafood , legumes , nuts and grains, fruits, and vegetables
Vitamin B6
Coenzyme in the metabolism of amino acids, glycogen and sphingoid bases
8/14/2019 TengG WB10 Final
5/117
5 | P a g e
Anemia, fatigue, depression, sore tongue
Sensory neuropathy
Meat, fish, whole grains, bran, beans and legumes
Vitamin B12
Coenzyme in nuclei acid metabolism; prevents megaloblastic anemia
Mental confusion, delusion, paranoia, headaches, depression, impulse control ,
balance issue, hypocobalaminemia
Numbness, burning pain and itching, cancers , fatty liver
Shellfish (cooked calms) , liver (beef), fish (mackerel), fortified cereals,
crustaceans
Folate
Coenzyme in the metabolism of nucleic and amino acids; prevents megaloblastic
anemia
Fatigue, headache, anemia, weight loss, loss of appetites
Intestinal dysfunction, insomnia, irritability and malaise, skin reaction and
seizures
Dark leafy greens, asparagus, broccoli, citrus fruits, lentils, beans
Vitamin C
Cofactor for reactions requiring reduced copper or iron metalloenzyme and as a
protective antioxidant
8/14/2019 TengG WB10 Final
6/117
6 | P a g e
Scurvy, dental carries, swollen gums, nosebleeds
Gastrointestinal disturbances, kidney stones, excess iron absorption
Papaya, bell peppers, strawberries, kiwifruit, Brussels sprouts
Vitamin D
Maintain serum calcium and phosphorus concentrations
Osteomalacia, rickets in children and osteoporosis in adult, kidney disease and
liver disease
Elevated plasma 25 (OH) D concentration causing hypercalcemia
Fish liver oils, flesh of fatty fish, liver and fat from seals and polar bears, eggs
from hens that have been fed vitamin D, fortified milk products and fortified
cereals
Vitamin A
Required for normal vision, gene expression, reproduction, embryonic
development and immune function
Night blindness
Teratological effects, liver toxicity from preformed Vitamin A only
Liver, dairy products, fish, darkly colored fruits and leafy vegetables
Vitamin E
A metabolic function has not yet been identified. Vitamin Es major function
appears to be as a non-specific chain-breaking antioxidant.
8/14/2019 TengG WB10 Final
7/117
7 | P a g e
Dry and falling out of hair, fatigue and weakness of muscles, mulberry heart
disease, ataxia, neuropathy.
Muscle weakness, fatigue, nausea, loss of appetite, diarrhea, headache,
abdominal pain, bloating, internal bleeding, blurred vision, weaken immune
system, CHF, mental disorders, brain hemorrhage
Mustard greens, collard greens, Brussels sprouts, spinach, turnip, olives, kiwi,
tomatoes.
Calcium
Essential role in blood clotting, muscle contraction, nerve transmission and bone
and tooth formation
Nerve sensitivity, muscle cramps, brittle nails, heart palpitations and insomnia,
causes abnormal heart beat, cramps and muscle pain, numbness, tingling in
hands and feet, rickets in children, osteomalacia, muscle weakness and slow
healing of wounds
Kidney stones, hypercalcemia, milk alkali syndrome and renal insufficiency
Milk, cheese, yogurt, corn tortillas, calcium-set tofu, cheese cabbage, kale,
broccoli
Iron
Component of hemoglobin and numerous enzymes; prevents microcytic
hypochromic anemia
Iron deficiency Anemia,
8/14/2019 TengG WB10 Final
8/117
8 | P a g e
Gastrointestinal distress, hemochromatosis,
Fruits and vegetables and fortified bread and grain products such as cereal (non-
heme iron sources), meat and poultry (heme iron sources), spinach
Magnesium
Cofactor for enzyme system
Diabetic acidosis, hypoparathyroidism
Osmotic diarrhea
Green leafy vegetables, unpolished grains, nuts, meat, starches, milk
Potassium
Coenzyme during the synthesis of many proteins involved in blood clotting and
bone metabolism
Arrhythmia, congestive heart failure, hypertension, depression
No major toxicity
Green vegetables (collards, spinach, salad greens, broccoli), brussel sprouts,
cabbage, plant oils and margarine
Zinc
Component of multiple enzymes and proteins; involved in the regulation of gene
expression
8/14/2019 TengG WB10 Final
9/117
9 | P a g e
Compromised immune system, diarrhea, hair loss and skin lesions, loss of
appetite and or anorexia, impairment of cognitive and motor functions, fertility,
rashes on the skin, spots on fingernails, sleep disturbance
Intestinal distress, vomiting, stomach cramps, diarrhea, nausea, low blood
pressure, urine retention, jaundice, seizure, joint pain, fever, coughing
Seafood, beef and lamb, wheat germ, spinach, pumpkin and squash seeds, and
nuts
Sodium
Maintains fluid volume outside of cells and normal cell function
Hyponatremia; gastrointestinal distress; cognitive impairment; muscular problem
Hypertension; increased risk of cardiovascular disease and stroke
Processed foods to which sodium chloride have been added; salted meats, nuts,
cold cuts; margarine; butter; table salt.
8/14/2019 TengG WB10 Final
10/117
10 | P a g e
CHAPTER 2
MY NUTRITION PROFILE
Top 3 foods and nutrient amount ( Kcal, Saturated Fat, n-3, Fiber, Sugar, and Sodium )
Beans
Kcal 244.54
Saturated Fat 0.24
EFA: n-3 0.24
Fiber 15.4
CHO 0
Sodium 99.78
Brown Rice
Kcal 496.92
Saturated Fat 0.24
EFA: n-3 0.18
Fiber 8.88
CHO 105
Sodium 14.76
Broccoli
Kcal 473.2
Saturated Fat 0.06
EFA: n-3 0.09
Fiber 2.57
CHO 5.6
Sodium 31.9
8/14/2019 TengG WB10 Final
11/117
11 | P a g e
DRI GOALS vs. 3-DAY DIET
RECORD
NUTRIENT UNIT
DRI GOALS
WB1 3-day
Analysis
RDA/AI UL Intake
Intakevs. Goal
(%)
Deficient120%
Water L 3.7 0 1.85 50%
Kcals Kcals 2612 0 2623.45 100%
MACRONUTRIENTS
PROTEIN g 59.87 0 157.07 262%
CHO g 293.85 0 294.92 100%
Fiber g 38 0 25.65 68%
LIPIDS g 58.04 0 92.6 160%
Saturated g 29 0 25 86%
EFA: n-6 g 17 0 18.54 109%
EFA: n-3 g 1.6 0 2.16 135%VITAMINS
Thiamin mg 1.2 0 2.36 197%
Riboflavin mg 1.3 0 2.67 205%
Niacin mg 16 30 54.23 339%B6 mg 1.3 80 3.53 272%
B12 mcg 2.4 0 11.87 495%
Folate mcg 400 800 664.94 166%
Vitamin C mg 90 1800 158.67 176%
Vitamin D mcg 15 550 15.41 103%Vitamin A(RAE) mcg 900 2800 867.52 96%
Vitamin E mcg 15 800 8.29 55%
MINERALS
Calcium mg 1000 2500 1070.84 107%Iron mg 8 45 22.82 285%
Magnesium mg 420 350 443.02 105%
Potassium mg 4700 0 3673.5 78%
Zinc mg 11 34 16.93 154%
WB1
8/14/2019 TengG WB10 Final
12/117
12 | P a g e
CHAPTER 3
PERFECT PLAN ANALYSIS (PPA)
I overcome water deficiency by drinking more water during meal and between
meal
I overcome fiber deficiency by eating cereal, bran oat and whole grain, carrot and
fruits like blueberries and strawberries
I overcome lipid excess by reducing fat rich product like dairy milk, cheese, fast
food, meat contains fat
I overcome Vitamin E deficiency by spinach, nuts, broccoli
I overcome Vitamin K deficiency by eating more leafy Vegetables like broccoli
and fruit
I overcome sodium by reducing processed foods, and getting rid of fast food and
fried food
When comparing WB1 and WB4, I discover that WB1 has more processed foods
like fast and fried foods and ready to eat preserved foods. Those foods contain a lot
of calories, sodium and lipids. In my WB4 for PPA, I substitute those foods with
whole grains: fiber rich nutrient dense foods like cereal, oat bran muffin, and
vegetables and fruits. For example, I avoid the fast food by eating carrots,
strawberries, blueberries, walnut, and broccoli. I also overcame water deficiency by
drinking more water during meals and snacks, which makes me full, so I wont be
hungry quite often.
8/14/2019 TengG WB10 Final
13/117
13 | P a g e
I noticed that the majority of food that I ate in WB1 were fast and preserved
foods. Those foods contain a lot of sodium, and sodium is bad for blood circulation. Too
much sodium can cause hypertension, and they build up salt in the blood. Most of the
time, too much salt can cause edema because water follows salt into the cell. Thats
why sodium levels are very critical in UL.
Our normal blood pressure is 120 (systole) and 80 (diastole), and the border line
number is between 140 (systole) and 90 (diastole). If anytime those border line numbers
are high, we are at risk for brain damage or stroke, due to high blood pressure our
artery can burst at anytime. Most of the time, those conditions depend on our daily diet
and exercise. The way to change or control our diet is through DASH (Dietary
Approaches to Stop Hypertension).
The aim of this plan is to reduce hypertension, and it was authored by the
National Institutes of Health, as mentioned from our text, the science is supported by
the National Heart, Lung and Blood Institute two key studies. Our blood pressures can
be reduced by eating a low saturated fats, cholesterol and total fats diet. The institute
recommends eating more fruits, vegetables, and fat-free or low fat milk and milk
products. They also recommended to eat more whole grain products, fish, poultry and
nuts and to reduce in lean meat, sweets, added sugars, and sugar-containing
beverages. It is rich in potassium, magnesium, and calcium, protein, fiber. Those are
minerals in our body and they are essential for our organs such as nerve, heart, muscle
and bones. Our body needs those ions to regulate day to day activity. If any of those are
deficient, we start to decay our ability. For example, our bone needs calcium, if there is
8/14/2019 TengG WB10 Final
14/117
14 | P a g e
not enough calcium our bone will be so brittle and easy to break. In the same way our
heart needs potassium for contraction and our nerve needs magnesium for metabolism.
According to my WB4, I would reduce my lipids level by avoiding meat, fast food,
fried food and preserved food. Those foods are high in lipids and sodium. They are not
nutrient dense food. Instead, I will consume more leafy green vegetables, fruits, nuts,
and low fat dairy products instead of whole milk high fat. The top 3 food that I substitute
in WB4 are broccoli, walnut, strawberries and blueberries and spinach. Those foods
supply me with high minerals content calcium, magnesium, potassium, protein and fiber.
8/14/2019 TengG WB10 Final
15/117
15 | P a g e
Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%)
A B C D E=(A-C) F=(D-B)
Deficient
120%
Forgivabl
e
excessiveOvercame
excess
Water L 3.7 0 1.85 50% 3.01 81% -1.16 31%
Kcals Kcals 2612 0 2623.45 100% 2108.42 81% 515.03 -20%
PROTEIN g 59.87 0 157.07 262% 105.17 176% 51.9 -87%
CHO g 293.85 0 294.92 100% 293.48 100% 1.44 0%
Fiber g 38 0 25.65 68% 34.98 92% -9.33 25%
LIPIDS g 58.04 0 92.6 160% 65 112% 27.6 -48%
Saturated g 29 0 25 86% 16.57 57% 8.43 -29%
EFA: n-6 g 17 0 18.54 109% 17.41 102% 1.13 -7%
EFA: n-3 g 1.6 0 2.16 135% 3.2 200% -1.04 -38%
Thiamin mg 1.2 0 2.36 197% 2.99 249% -0.63 53%
Riboflavin mg 1.3 0 2.67 205% 3.17 244% -0.5 38%
Niacin mg 16 30 54.23 339% 46.25 289% 7.98 -50%
B6 mg 1.3 80 3.53 272% 5.13 395% -1.6 123%
B12 g 2.4 0 11.87 495% 14.56 607% -2.69 112%
Folate g 400 800 664.94 166% 1482.25 371% -817.31 204%
Vitamin C mg 90 1800 158.67 176% 276.77 308% -118.1 131%
Vitamin D g 15 550 15.41 103% 14.5 97% 0.91 -6%(RAE) mcg 900 2800 867.52 96% 948.46 105% -80.94 9%
Vitamin E mg 15 800 8.29 55% 13.33 89% -5.04 34%
Calcium mg 1000 2500 1070.84 107% 1574.65 157% -503.81 50%
Iron mg 8 45 22.82 285% 28.26 353% -5.44 68%
Magnesium mg 420 350 443.02 105% 574.7 137% -131.68 31%
Potassium mg 4700 0 3673.5 78% 3820.52 81% -147.02 3%
Zinc mg 11 34 16.93 154% 20.66 188% -3.73 34%Sodium mg 1500 2300 3157.55 211% 1718.82 115% 1438.73 -96%
PERFECT PLAN ANALYSIS
MINERALS
MACRONUTRIENTS
DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4
NUTRIENT UnitRDA/AI UL
8/14/2019 TengG WB10 Final
16/117
16 | P a g e
CHAPTER 4
SUPER FOODS
Beans
Use only once
Protein is good, Fiber is excellent, Thiamin is good, Niacin is good, B6 is good,
Folate is excellent, Iron is excellent, Magnesium is good
Unlike meat bean has protein but no fat, vitamin and mineral rich, and fiber rich
make fullness in stomach.
Salmon
use only once but double portion size
Protein , n-3, Thiamin, Riboflavin, Niacin, B6, B12, Potassium and Iron are
excellent and Folate, Magnesium, Zinc are good
Good source of protein and Vitamin and mineral rich good source for n-3
Broccoli
Use only once
B6 and Vitamin C are good; Folate is excellent
Broccoli is good for reducing the risk of heart disease and decreasing the
incidence of colon cancer, good for immune system and deficient in vitamin B
8/14/2019 TengG WB10 Final
17/117
17 | P a g e
Blueberries
Use only once
Excellent in Vitamin C
Good for the memories, immune system and heart
Carrot
use only once
Vitamin A is excellent and B6 is good
Good for eye, and has a lot if fiber
Strawberries
Use twice
B6 is good, Vitamin C is excellent
All berries are good for heart, strawberries has a lot of Vitamin C and it is good
for immune system
Milk
Use twice
Protein, B12, Vitamin D, Vitamin A, Calcium, and Zinc are excellent; Vitamin B6,
Magnesium, Potassium are good
Low fat milk has a lot of Vitamin and protein and minerals. It does body good
8/14/2019 TengG WB10 Final
18/117
18 | P a g e
Walnut
Use twice
n-6, n-3, and Iron are excellent; B6 is good
significantly higher amount in omega-3 fatty acids ALA, rich in fiber, Vitamin B,
magnesium, and antioxidants such as Vitamin E, the best plant source of protein
Brown Rice
use three times
protein, CHO, Fiber, Thiamin, Riboflavin, Niacin, B6, B12, Folate, Iron,
magnesium, Zinc are excellent; n-3 , potassium are good
Brown rice is high in fiber and other vitamin and mineral rich grain. Most Asians
eat rice as their primary food source
Water
Use fifteen times
Calcium is excellent, magnesium is good
Our body needs water to prevent heat and to make our cells alive. 60 % of our
body composed of water. If we lose water we also lose minerals and electrolyte
and those are essential chemical substance in our body. Mineral are Magnesium
and Calcium for our muscle and nerve.
8/14/2019 TengG WB10 Final
19/117
19 | P a g e
Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%) Intake
Intake vs.
Goal (%)
A B C D E=(A-C) F=(D-B)
Deficient
120%
Forgivabl
e
excessiveOvercame
excess
Water L 3.7 0 1.85 50% 3.01 81% -1.16 31%
Kcals Kcals 2612 0 2623.45 100% 2108.42 81% 515.03 -20%
PROTEIN g 59.87 0 157.07 262% 105.17 176% 51.9 -87%
CHO g 293.85 0 294.92 100% 293.48 100% 1.44 0%
Fiber g 38 0 25.65 68% 34.98 92% -9.33 25%
LIPIDS g 58.04 0 92.6 160% 65 112% 27.6 -48%
Saturated g 29 0 25 86% 16.57 57% 8.43 -29%
EFA: n-6 g 17 0 18.54 109% 17.41 102% 1.13 -7%
EFA: n-3 g 1.6 0 2.16 135% 3.2 200% -1.04 -38%
Thiamin mg 1.2 0 2.36 197% 2.99 249% -0.63 53%
Riboflavin mg 1.3 0 2.67 205% 3.17 244% -0.5 38%
Niacin mg 16 30 54.23 339% 46.25 289% 7.98 -50%
B6 mg 1.3 80 3.53 272% 5.13 395% -1.6 123%
B12 g 2.4 0 11.87 495% 14.56 607% -2.69 112%
Folate g 400 800 664.94 166% 1482.25 371% -817.31 204%
Vitamin C mg 90 1800 158.67 176% 276.77 308% -118.1 131%
Vitamin D g 15 550 15.41 103% 14.5 97% 0.91 -6%(RAE) mcg 900 2800 867.52 96% 948.46 105% -80.94 9%
Vitamin E mg 15 800 8.29 55% 13.33 89% -5.04 34%
Calcium mg 1000 2500 1070.84 107% 1574.65 157% -503.81 50%
Iron mg 8 45 22.82 285% 28.26 353% -5.44 68%
Magnesium mg 420 350 443.02 105% 574.7 137% -131.68 31%
Potassium mg 4700 0 3673.5 78% 3820.52 81% -147.02 3%
Zinc mg 11 34 16.93 154% 20.66 188% -3.73 34%Sodium mg 1500 2300 3157.55 211% 1718.82 115% 1438.73 -96%
PERFECT PLAN ANALYSIS
MINERALS
MACRONUTRIENTS
DRI GOALS WB1 3-day Analysis WB4 3-day WB1 vs WB4
NUTRIENT UnitRDA/AI UL
8/14/2019 TengG WB10 Final
20/117
20 | P a g e
1 2 3 4 5 6 7 8 9 10
beans salmo n bro cco li b lueberries carro t water strawberrie
smilk bro wn rice walnut
2 cups 4 o z 2 cups 1 cup 1 cup 8 o z 1 cup 8 o z 1 cup 1 cup
0.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0 0.0 0.0
0.0 2.0 0.5 0.0 0.0 1.0 0.0 0.0 1.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 1.0 0.0 0.0 0.3
0.0 0.0 0.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 2.0 0.0 0.0 1.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 1.0 0.3
0.0 0.0 0.0 0.0 1.0 2.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0
0.5 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 0.0 1.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0
0.5 2.0 0.5 1.0 1.0 17.0 2.0 2.0 3.0 0.5
Breakfast
Lunch
Dinner
Snack 1
List Super Food
Portion Size
Breakfast
DAY 1
SUPER FOODS MEAL PLAN USAGE
Total Used
Snack 2
Breakfast
Lunch
Dinner
Snack 1
Snack 2
DAY 2
DAY 3
Lunch
Dinner
Snack 1
Snack 2
8/14/2019 TengG WB10 Final
21/117
21 | P a g e
CHAPTER 5
1. FARM TO TABLE
# 1 SUPER FOOD (CELERY)
Celery is low in saturated fat, and very low in Cholesterol. It is also a good
source of Riboflavin, Vitamin B6, Pantothenic Acid, Calcium, Magnesium and
Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K,
Folate, Potassium and Manganese. The negative side of it is high in Sodium and a
large portion of the calories in this food come from sugars.
The two main growing regions for celery in California are located along the
Pacific Ocean: the south coast (Ventura, Santa Barbara, and San Luis Obispo
Counties) and the central coast (Monterey, San Benito, and Santa Cruz Counties). A
minor region is located in the southern deserts (Riverside and Imperial Counties). On
the south coast, celery is transplanted from August to April for harvest from November
to mid-July; in the Santa Maria area, celery is transplanted from January to August for
8/14/2019 TengG WB10 Final
22/117
22 | P a g e
harvest from April through December. On the central coast, fields are transplanted from
March to September for harvest from late June to late December. In the southern
deserts, fields are transplanted in late August for harvest in December to March.
Celery is a cool-season biennial that grows best from 60* to 65* F (16* to 18*C), but will
tolerate temperatures from 45* to 75*F (7* to 24*C). Freezing damages mature celery
by splitting the petioles, making the stalks unmarketable. This is a major problem in
plantings in the southern deserts. However, celery can tolerate minor freezes early in
the season.
Most of the varieties grown today concerns are resistant to Fusarium yellows, a
major disease of celery. Other popular varieties are Conquistador, Sonora, and
Matador, but these are recommended only for soils with low incidence of Fusarium
yellows, since they have only some tolerance to the disease. Several shippers use their
own proprietary varieties.
Celery seed is very small and difficult to germinate. All commercial celery is
planted as transplants grown in greenhouses and nurseries. Celery grown form
transplants is more uniform than that grown from seed and takes less time to produce a
crop in the field. Transplanted celery is planted in double rows on 36- to 40-inch beds,
with plants spaced 9 inches apart and plant rows 14 inches apart.
Clays, clay loams, and loams that have good drainage and a high water-holding
capacity have traditionally been preferred for growing celery. With the introduction of
drip irrigation, celery production is now common on lighter-texture soils because uniform
8/14/2019 TengG WB10 Final
23/117
23 | P a g e
soil moisture can be maintained. For succulent, high quality stalks, celery requires high-
fertility soils.
Celery is a shallow-rooted crop that requires frequent irrigations. It is irrigated
using overhead sprinklers, drip, or flood (furrow), or a combination of these methods.
Celery transplants are usually sprinkler-irrigated from planting until the first side-
dressing of fertilizer. Herbicides are often applied in the first sprinkler application. Many
growers continue to use sprinklers after establishing transplants, or they use a
combination of furrow irrigation and sprinklers. Overhead sprinklers permit more-
frequent and lighter irrigations than can be achieved with furrow irrigation. Furrow
irrigation may provide better uniformity than sprinklers in regions with windy conditions
or when plants exceed the height of the sprinkler risers.
Celery is the most demanding of the cool-season vegetables for nutrients, and
care must be taken to provide adequate nutrition to the crop. However, soils in the
central and south coast regions can have elevated levels of NO3-N and phosphorus (P),
which can cause elevated levels of these nutrients in runoff; this makes it difficult for
growers to comply with water quality standards established by the regional water quality
control boards. As a result, application of these nutrients must be carefully managed.
Integrated weed management should be practiced prior to celery transplanting.
Such management steps include crop rotation, removing weeds before they produce
seed, pre-plant irrigation and disking to germinate and kill weed seedlings, timing the
planting date to reduce weed impact, careful preparation and spacing of beds, and
precise planting of transplants so that cultivating tools can be accurately aligned. For
8/14/2019 TengG WB10 Final
24/117
24 | P a g e
celery, weed control is most critical until transplants are established and begin to form a
plant canopy that can shade out weeds.
The Environment Working Group ( a nonprofit organization that advocates for
policies that protect global and individual health) tested 43 different fruits and
vegetables, and found that celery carried the highest amount of pesticides when grown
conventionally, and are therefore the most important to buy organic.
Celery is primarily hand-harvested, although some mowing machines cut celery
for processing plants. Because of uniform crop growth, celery fields are cut only once.
Cartons are cooled at distribution centers by forced air or hydrocooling and kept in cold
storage until shipped. California produces about 75 percent of the nations celery crop,
followed by Florida and Texas. The majority of the crop is used for fresh market; lightly
processed and processed products are also marketed. Substantial shipments are made
throughout the year; however, heaviest production occurs in fall and midwinter. Prices
fall during the heavy production period. Prices range from an average low of $238 per
ton to an average high of $351 per ton during 2003-2005 (Los Angeles Terminal Market
prices). California exports celery to Canada and Taiwan. During 2003-2005, exports
averaged 15 percent of the total production.
The costs of producing celery depend on the location. Celery is one of the high-
cost crops in the coastal regions of Southern California. It is labor-intensive, especially
in harvesting and postharvest handling.
8/14/2019 TengG WB10 Final
25/117
25 | P a g e
Celery Salad
Ingredients:
12 Celery ribs, thinly sliced crosswise
cup fresh lemon juice
3 tablespoons extra virgin olive oil
1 shallot, finely chopped
1 head red leaf lettuce, torn
4 ounces pecorino cheese
Kosher salt
Fresh pepper
My Super Food (celery salad nutrition label)
8/14/2019 TengG WB10 Final
26/117
26 | P a g e
Directions
Fill a medium bowl with cold water and about 2 cups of small ice cubes.
Add sliced celery and let it soak in the ice water bath for at least 10 minutes
or for up to 30 minutes, until very crisp.
Meanwhile, in a separate bowl, whisk the olive oil with lemon juice. Stir in
the finely chopped shallot. Season with salt and pepper.
In a large bowl, toss the lettuce with 3 T of the dressing. Transfer lettuce to
plates or a platter.
Drain the sliced celery and pat dry thoroughly with paper towels. Add the
celery to the large bowl and toss with the remaining dressing. Season the
dressed celery with salt and pepper.
Using a slotted spoon, scatter the sliced celery over the lettuce.
Using a very sharp vegetable peeler, shave long strips of the pecorino
cheese over the salad. Drizzle with the remaining dressing and serve.
Total serving size is 4
8/14/2019 TengG WB10 Final
27/117
27 | P a g e
CHAPTER 6
MY PLATE
Protein
For Protein DRI is 59.87 g and my intake is 105.17 g and my and
percentage is 176 % forgivable excess, the quality information provided on
my plate and DRI goal are pretty much the same. My plate has more
graphic information on the portion of how much I have to consume base on
8/14/2019 TengG WB10 Final
28/117
28 | P a g e
the plate just by looking at the picture. DRI on the other hand give us
number and weight and percentage of the limits for deficiency or excess.
Fiber
For Grain, dietary fiber, DRI is 34 g and my intake is 34.98 g and it is about
92 % which is expectable rage of 80 % to 120 %, the information on my
plate for grains is almost 30 % of the whole plate and then again it shows
the picture of the plate and someone can roughly estimate how much grain
needs to consume by looking at the portion size of the plate. My plate does
not require any Dietary Analysis Tools to calculate what is deficient and
what is excess.
Dairy (Lipid)
For dairy which represents the lipids portion of the meal. DRI range is
101.58-58.04 g and my intake is 65 g and percentage 64 % which I really
manage very to reduce the fat consumption. In my plate dairy product
portion is very little in compare to the rest portion of the plate. Fat is bad for
heart and other disease like blood clotting and stroke.
Vegetables and Fruit (CHO)
As for fruits portion of the plate, my CHO is 293.48 g low side of what DRI
recommended. DRI range is 424.45-293.48 g and I mange my CHO in the
DRI expected goal by eating more fruits instead of drinking soft drink and
avoid table sugar and high fructose corn syrup and candy.
Vegetables are simply nutrient dense food which contributes big amount of
micronutrient such as calcium, potassium, magnesium, zinc. In my WB4
8/14/2019 TengG WB10 Final
29/117
29 | P a g e
PPA, my micro nutrients are going up in compare to DRI limits. In my plate
analysis half of the portion of the plate is vegetables and fruits.
CHAPTER 7
WATER
Water makes up more than two thirds of human body weight, and without water,
we would die in a few days. The human brain is made up of 95% water. A mere 2%
drop in our body's water supply can trigger signs of dehydration, fuzzy short-term
memory, trouble with basic math, and difficulty focusing on smaller print, such as a
8/14/2019 TengG WB10 Final
30/117
30 | P a g e
computer screen. Mild dehydration is also one of the most common causes of daytime
fatigue. An estimated seventy-five percent of Americans have mild, chronic dehydration.
This is a very scary statistic for a developed country where water is readily available
through the tap or bottle water.
Water is important to the mechanics of the human body. The body cannot work
without it, just as a car cannot run without gas and oil. In fact, all the cell and organ
functions that make up our entire anatomy and physiology depend on water for their
functioning.
Drinking water between meals plan help our digestion, absorption, and excretion
in our body system. Water serves as a lubricant in digestion and almost all other body
processes. The water in our saliva helps facilitate chewing and swallowing, ensuring
that food will slide down the esophagus easily. Water also lubricates our joints and
cartilages and allows them to move more fluidly. When dehydrated, the body rations
water away from the joints. Less lubrication equals greater friction and that can cause
joint, knee and back pain potentially leading to injuries and arthritis. Even our eyeballs
need plenty of lubrication to work well and remain healthy.
Water helps our bodies remove toxins in many different ways. Water flushes
toxins and waste from the body through urination and perspiration. Water helps reduce
constipation and aids in bowel movements which ensures that wastes are removed
quickly and regularly before they can become poisonous in the body. This waste buildup
can occur in the body if dehydration becomes a regular occurrence and this can cause
headaches, toxicity and illness. Drinking enough water will also lessen the burden on
8/14/2019 TengG WB10 Final
31/117
31 | P a g e
the kidneys and liver by flushing out waste products. Drinking eight glasses of water
daily can decrease the risk of colon cancer by 45%, bladder cancer by 50% and it can
potentially even reduce the risk of breast cancer.
Blood is about 92% water and it carries nutrients and oxygen throughout the
body. Nutrients from the food we eat are broken down in the digestive system where
they become water-soluble, which means they are dissolved in water. Water allows
these nutrients to pass through the capillaries within the intestinal walls to the blood and
circulatory system where the valuable nutrients and oxygen can be distributed
throughout the body to all the cells and organs. In addition to the daily maintenance of
our bodies, water also plays a key role in weight management, obesity, and satiation.
Water suppresses the appetite naturally and helps the body metabolize stored fat.
Studies have shown that a decrease in water intake will cause fat deposits to increase
and an increase in water intake can actually reduce fat deposits. Our kidneys cannot
function properly without enough water. When they do not work to capacity, some of
their load is dumped on the liver. One of the livers primary functions is to metabolize
stored fat into usable energy for the body. But if the liver has to do some of the kidneys
work it cannot work at full throttle. As a result, it metabolizes less fat. Drinking plenty of
water before meal makes our stomach full as a result we consume less food and we
gain less calories.
Most Americans consume juices and sodas/sugar-containing beverage during
meal plan. Actually, fast food store offers combo meal comes with soft drink. That adds
up a lot of calories in our body system. Some of excessive sugar stored as fat and
8/14/2019 TengG WB10 Final
32/117
32 | P a g e
obesity becomes the issue. Obesity is the leading cause of diabetes and heart disease.
In my view, we should rethink what we are drinking everyday and drinks up more water
than the sugar-containing beverage.
When I compare my WB1 and WB4 water consumption, my WB1 water
consumption is very low which means I am not drinking enough water. Instead I
consume more juice and adding more CHO in my nutrients in my daily intake. If I drink
more water, my appetite change and I wont eat that much food. I will gain more
minerals and electrolyte. In conclusion, water is essential in our daily intake, we are not
consuming enough to reach the goal. We have to rethink our consumption.
8/14/2019 TengG WB10 Final
33/117
33 | P a g e
CHAPTER 8
FIBER
Fiber is a virtually indigestible that is found mainly in the outer layers of plants.
Fiber is a special type of carbohydrate that passes through the human digestive system
virtually unchanged, without being broken down into nutrients. Carbohydrates constitute
the main source of energy for all body functions. Almost everyone hears about the need
for enough fiber in the diet. But few people understand the importance of dietary fiber or
where to get it.
Fiber is important because it has an influence on the digestion process from start
to finish because it demands that food be more thoroughly chewed, fiber slows down
8/14/2019 TengG WB10 Final
34/117
34 | P a g e
the eating process and helps contribute to a feeling of being full, which in turn can help
prevent obesity from overeating . Second, fiber makes food more satisfying, probably
because the contents of the stomach are bulkier and stay there longer. Third, fiber
slows digestion and absorption so that glucose in food enters the bloodstream more
slowly, which keeps blood sugar on a more even level. Fourth, fiber is broken down in
the colon by bacteria processed called fermentation and the simple organic acids
produced by this breakdown helps to nourish the lining of the colon. These acids also
provide fuel for the rest of the body, especially the liver, and have an important role in
metabolism.
There are two main types of fiber, and they have different effects on the body.
Insoluble fiber is mainly made up of plant cell walls, and it cannot be dissolved in water.
It has a good laxative action. Soluble fiber on the other hand is made up of
polysaccharides and it does dissolve in water. It has beneficial effect on body chemistry,
such as lowering blood cholesterol and blood sugar levels. Today, obesity is the most
common form of malnutrition and is a factor in the two major causes of death- heart
disease and cancers. So any food that helps people limit calories is desirable.
In reference to fiber including juices in meal plan, here are my opinions. Fiber
keeps stool soft and keeps the contents of the intestines moving. Beyond the fiber
content, crunching and chewing a whole piece of fruit stimulates our senses and takes
longer to eat. So psychologically, it may also be more satisfying than beverage or soft
foods. Chewing also promotes saliva and the production of stomach juices that help fill
8/14/2019 TengG WB10 Final
35/117
35 | P a g e
the stomach. If I drink juice between meals, I demand for more food which adds up
more calories and become obesity.
When I compared WB1 and WB4 diet analysis, I discovered that I did not
consume enough fiber in my diet plan. A good diet should contain approximately 25 to
30 grams of fiber a day. In WB1 my intake on dietary fiber is 25.65 grams and goal is 38
grams. In my WB4 my intake is 40.67 grams. As a result, my intake calories in WB1 is
very high and I have to change my diet plan by eating more dietary fiber, such as All-
natural cereals, whole-grain breads, beans, Fruits, vegetables and Nuts.
8/14/2019 TengG WB10 Final
36/117
36 | P a g e
CHAPTER 9
MY WELLNESS LIFE
CARBOHYDRATE PROTEIN LIPIDS FLUIDS ACTIVITY
eat whole grain lean meat avoid saturated fat drink more waterwalking 30-60 mins a
day
eat more fiber rich
food
eat more n3-, n6
seafoodavoid transfat avoid sugar-rich drink gardening
avoid simple
carbohydrate and
complex refined
carbohydrate food
eat nuts and seedsconsume more PUFA,
MUFAeat more fruits
swimming and
resistant training
replace carbs with
protein or nuts orseeds
avoid sweetened or
processed dairysources reduced triglycerides eat more vegetables hiking
avoid soft drink avoid farmed seafoodunsaturated fat MUFA,
PUFAdrink low fat milk
build up mucle weight
lifting
WELLNESS NUTRIENT & ACTIVITY STRATEGIES
I am 46 year old male who has a family history of hypertension and diabetes. My
mom has autoimmune disease and my dad is a diabetes mellitus. I also have a family of
four, my daughter who is eight years old and my son who is 1 year old, and then my
wife who is always busy with her work at hospital. She is a respiratory therapist. Most of
the time, I am busy with my daughter and my son except for the time I go to class at Mt.
8/14/2019 TengG WB10 Final
37/117
37 | P a g e
Sac. My day to day works are baby sit, doing housework, studying, doing home work
and go to school. I do not do exercise or go to fitness center to work out. Most of my
time is occupied by my children. I also have spine surgery from the fall and limited
activity during recovery.
Based on the information, that I entered in the national, heart, lung and blood
institute, I am in the three percent chance of having cardiovascular disease in the next
ten years. I have to contemplate myself to live well and be healthy.
From WB8 wellness nutrient and activity strategies, good nutrient and exercise
are required for a healthy living. I dont meet any of those. I have been eating fast food
and microwave food because they are easy and ready to eat. I will change my diet by
eating more fiber rich foods like oatmeal, whole grain breads and brown rice. Since
these are not refined like their counterpart, simple carbohydrates, they keep me feeling
full longer, help me eat less, and do not have the sugars found in simple carbohydrates.
I also stop drinking soft drink like Coke, Pepsi, and Sprite instead I will drink water
Age: 46Gender: male
Total Cholesterol: 202 mg/dL
HDL Cholesterol: 46 mg/dL
Smoker: No
Systolic Blood Pressure: 120 mm/Hg
On medication for HBP: No
Risk Score* 3%Means 3 of 100 people with this level of risk will have a heart
attack in the next 10 years.
* Your risk score was calculated using an equation. Other NCEP
products, such as printed ATP III materials, use a point system to
determine a risk score that is close to the equation score.
8/14/2019 TengG WB10 Final
38/117
38 | P a g e
because water provides more minerals. Excessive sugar in our body stores as fat and
can cause obesity. Obesity is number one cause of diabetes and heart disease.
Eating raw fruits and vegetables have many advantages on my body. Not only
they are low in calories, in some cases having zero calories, they fill me up, keep my
energy levels high and sugar craving low and are a great option to simple
carbohydrates which are full of sugar that produces body fat. I also need to reduce body
fat by eating lean meats, such as cuts of beef, poultry and fish are all high in protein.
Human body needs protein in order to build muscle. The only source for essential amino
acid that body needs is from diet.
Our body needs metabolism in order to keep our organs healthy that requires
daily exercise. I have to make time to do exercise for my health. I cant ignore to do
exercise because I am busy with my kids. I have to walk at least 1 daily on the track and
swim at least half hour every day. By doing this I can release my stress and also reduce
workload of my heart. Our heart pumps minute by minute and depends on the pressure
and resistance of the vessel. Normal heart function can vary with individua ls life style. I
am already 40 years old, I should be more concern with my health than any other else. I
have a long way to go and move on with my life. My health is the most important thing in
my life. I have to start changing now before I realize it is too late.
8/14/2019 TengG WB10 Final
39/117
39 | P a g e
10. Bibliography
The American Dietetic Association, The American Diabetics Association, Inc. (1995).
Exchange Lists for Meal Planning.
Gebhardt SE, Matthews RH (1981). Nutrition Value of Foods, United States Department
of Agriculture, Human Nutrition Information Service, Home and Garden Bulletin Number
72
Lissner L, Levitsky DA, Strupp BJ, Kalkwarf HJ, Roe DA (1987). Dietary fat and the
regulation of energy intake in human subjects.Am J Clin Nutr
, 46, 886-892.
Teff KL, Elliott SS, Tschp M, Kieffer TJ, Rader D, Heiman M, Townsend RR, Keim NL,
D'Alessio D, Havel PJ (2004). Dietary fructose reduces circulating insulin and leptin,
attenuates postprandial suppression of ghrelin, and increases triglycerides in women. J
Clin Endocrinol Metab. 89(6): 2963-72.
Aronson, Naomi. 1989. Why Weren't Vitamins Discovered Earlier. Knowledge and
Society: 8:87-105
Haughton, Betsy, Joan D. Gussow and Janice M. Dodds. 1987. An Historical Study
of the Underlying Assumptions for United States Food Guides from 1917 through the
Basic Four Food Group Guide. Journal of Nutrition Education 19: 169176.
http://ods.od.nih.gov/Health_information/Dietary_Reference_Intakes.aspx..
http://ods.od.nih.gov/factsheets/list-all/
http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.
http://homes-n-gardens.com/online-recipe-card-creator/
http://ods.od.nih.gov/Health_information/Dietary_Reference_Intakes.aspxhttp://ods.od.nih.gov/Health_information/Dietary_Reference_Intakes.aspxhttp://ods.od.nih.gov/factsheets/list-all/http://ods.od.nih.gov/factsheets/list-all/http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdfhttp://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdfhttp://homes-n-gardens.com/online-recipe-card-creator/http://homes-n-gardens.com/online-recipe-card-creator/http://homes-n-gardens.com/online-recipe-card-creator/http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdfhttp://ods.od.nih.gov/factsheets/list-all/http://ods.od.nih.gov/Health_information/Dietary_Reference_Intakes.aspx8/14/2019 TengG WB10 Final
40/117
40 | P a g e
11.Appendix
8/14/2019 TengG WB10 Final
41/117
41 | P a g e
8/14/2019 TengG WB10 Final
42/117
42 | P a g e
8/14/2019 TengG WB10 Final
43/117
43 | P a g e
8/14/2019 TengG WB10 Final
44/117
44 | P a g e
8/14/2019 TengG WB10 Final
45/117
45 | P a g e
8/14/2019 TengG WB10 Final
46/117
46 | P a g e
8/14/2019 TengG WB10 Final
47/117
47 | P a g e
8/14/2019 TengG WB10 Final
48/117
48 | P a g e
8/14/2019 TengG WB10 Final
49/117
49 | P a g e
8/14/2019 TengG WB10 Final
50/117
50 | P a g e
8/14/2019 TengG WB10 Final
51/117
51 | P a g e
8/14/2019 TengG WB10 Final
52/117
52 | P a g e
8/14/2019 TengG WB10 Final
53/117
53 | P a g e
8/14/2019 TengG WB10 Final
54/117
54 | P a g e
8/14/2019 TengG WB10 Final
55/117
55 | P a g e
8/14/2019 TengG WB10 Final
56/117
56 | P a g e
8/14/2019 TengG WB10 Final
57/117
8/14/2019 TengG WB10 Final
58/117
58 | P a g e
8/14/2019 TengG WB10 Final
59/117
8/14/2019 TengG WB10 Final
60/117
60 | P a g e
8/14/2019 TengG WB10 Final
61/117
61 | P a g e
8/14/2019 TengG WB10 Final
62/117
62 | P a g e
8/14/2019 TengG WB10 Final
63/117
63 | P a g e
8/14/2019 TengG WB10 Final
64/117
64 | P a g e
8/14/2019 TengG WB10 Final
65/117
65 | P a g e
8/14/2019 TengG WB10 Final
66/117
66 | P a g e
8/14/2019 TengG WB10 Final
67/117
8/14/2019 TengG WB10 Final
68/117
68 | P a g e
8/14/2019 TengG WB10 Final
69/117
69 | P a g e
8/14/2019 TengG WB10 Final
70/117
70 | P a g e
8/14/2019 TengG WB10 Final
71/117
71 | P a g e
8/14/2019 TengG WB10 Final
72/117
72 | P a g e
8/14/2019 TengG WB10 Final
73/117
73 | P a g e
8/14/2019 TengG WB10 Final
74/117
74 | P a g e
8/14/2019 TengG WB10 Final
75/117
75 | P a g e
8/14/2019 TengG WB10 Final
76/117
8/14/2019 TengG WB10 Final
77/117
77 | P a g e
8/14/2019 TengG WB10 Final
78/117
78 | P a g e
8/14/2019 TengG WB10 Final
79/117
8/14/2019 TengG WB10 Final
80/117
80 | P a g e
8/14/2019 TengG WB10 Final
81/117
81 | P a g e
8/14/2019 TengG WB10 Final
82/117
8/14/2019 TengG WB10 Final
83/117
83 | P a g e
8/14/2019 TengG WB10 Final
84/117
84 | P a g e
8/14/2019 TengG WB10 Final
85/117
85 | P a g e
8/14/2019 TengG WB10 Final
86/117
86 | P a g e
8/14/2019 TengG WB10 Final
87/117
87 | P a g e
8/14/2019 TengG WB10 Final
88/117
8/14/2019 TengG WB10 Final
89/117
8/14/2019 TengG WB10 Final
90/117
8/14/2019 TengG WB10 Final
91/117
8/14/2019 TengG WB10 Final
92/117
92 | P a g e
8/14/2019 TengG WB10 Final
93/117
93 | P a g e
8/14/2019 TengG WB10 Final
94/117
94 | P a g e
8/14/2019 TengG WB10 Final
95/117
95 | P a g e
8/14/2019 TengG WB10 Final
96/117
96 | P a g e
8/14/2019 TengG WB10 Final
97/117
8/14/2019 TengG WB10 Final
98/117
98 | P a g e
8/14/2019 TengG WB10 Final
99/117
99 | P a g e
8/14/2019 TengG WB10 Final
100/117
100 | P a g e
8/14/2019 TengG WB10 Final
101/117
101 | P a g e
8/14/2019 TengG WB10 Final
102/117
8/14/2019 TengG WB10 Final
103/117
103 | P a g e
8/14/2019 TengG WB10 Final
104/117
104 | P a g e
8/14/2019 TengG WB10 Final
105/117
105 | P a g e
8/14/2019 TengG WB10 Final
106/117
106 | P a g e
8/14/2019 TengG WB10 Final
107/117
8/14/2019 TengG WB10 Final
108/117
108 | P a g e
8/14/2019 TengG WB10 Final
109/117
109 | P a g e
8/14/2019 TengG WB10 Final
110/117
110 | P a g e
8/14/2019 TengG WB10 Final
111/117
111 | P a g e
8/14/2019 TengG WB10 Final
112/117
112 | P a g e
8/14/2019 TengG WB10 Final
113/117
113 | P a g e
8/14/2019 TengG WB10 Final
114/117
114 | P a g e
8/14/2019 TengG WB10 Final
115/117
115 | P a g e
8/14/2019 TengG WB10 Final
116/117
116 | P a g e
Celery Salad
Ingredients:
12 celery ribs, thinly sliced crosswise
cup fresh lemon juice
3 tablespoons extra virgin olive oil
1 shallot, finely chopped
1 head red leaf lettuce, torn
4 ounces pecorino cheese
Kosher salt
Fresh pepper
Directions
Fill a medium bowl with cold water and about 2 cups of small ice cubes.
Add sliced celery and let it soak in the ice water bath for at least 10 minutes
or for up to 30 minutes, until very crisp.
Meanwhile, in a separate bowl, whisk the olive oil with lemon juice. Stir in
the finely chopped shallot. Season with salt and pepper.
In a large bowl, toss the lettuce with 3 tablespoons of the dressing.
Transfer lettuce to plates or a platter.
Drain the sliced celery and pat dry thoroughly with paper towels. Add the
celery to the large bowl and toss with the remaining dressing. Season the
dressed celery with salt and pepper.
Using a slotted spoon, scatter the sliced celery over the lettuce.
8/14/2019 TengG WB10 Final
117/117
Using a very sharp vegetable peeler, shave long strips of the pecorino
cheese over the salad. Drizzle with the remaining dressing and serve
Total Time 40 mins, Prep Time: 20 mins, Cook Time: 20 mins, ( Serving Size 4 )