Blog 11: Mentorship 10 Hours

1.   Where are you doing your mentorship?
With Dr. Torres Cancino, a chiropractor with his own practice in Ontario.
2.   Who is your contact?
Dr. Torres Cancino
3.   How many total hours have you done (total hours should be reflected in your mentorship log located on the right hand side of your blog like your WB)?  
52 hours
4.   Summarize the 10 hours of service you did.
The doctor has showed me some really neat stuff about how the human body works, he has demonstrated alignments and what they do to the patient. I have also done some work around the office such as filing and computer work.

Senior Project, The Holiday

1.  It is important to consistently work on your senior project, whether it is break or we are in school.   What did you over the break with your senior project?
Over my break I have worked with my weights in order to start on a strength training routine, I have also included a nightly stretching routine and a daily cardio routine. It's really fun to see how the 3 work together to give me more endurance as well as making me feel better about myself than I usually do around the holiday season. All the sweets can get to you but I decided to go into the holiday parties with a certain state of mind, "No cakes, cookies, donuts or ice cream of any kind" This allows a little wiggle room for pie, or maybe some candy although I just don't feel the urge to reach for it.



2.  What was the most important thing you learned from what you did and why?  What was the source of what you learned?
I learned that, personally, it is much easier for me to say NO to certain foods rather than for me to say ONLY IN MODERATION. I just can't do moderation, either I eat it or I don't and knowing this about myself has helped me keep myself in check. The source of what I learned was my own personal experience as well as constant trial and error.






3.  If you were going to do a 10 question interview on questions related to answers of your EQ, who would you talk to and why?
I would definitively speak to a personal trainer, someone who really knows what they are doing when setting aside a workout plan for their clients. In this new year I am determined to find a gym that fits me and my lifestyle, there I hope to find a trainer who takes their health and career seriously. I won't hire them for my own personal benefit because what is the fun in that, I'd rather do my own research and practice it myself, but I will interview the folks around the gym to get a different perspective on the different ways they see young females loose body fat.

Experimenting with Weights.

This past month has been difficult for me in the sense that I was not allowed to "workout". I had surgery done earlier this month and was immobile for a week, after that I tried incorporating some physical activity back into my daily routine but was scolded by my family to take it easy. After a few days of trying different things and realizing that my core would not be strong enough to help me perform the moves correctly and effectively I decided to set the Pilates and yoga workouts aside. I however am not one to sit still, I decided to start on some strength training. Using weights does require me to use my core but it's not enough to make me feel any serious pain. I decided to play around with my 8lb weights and add in more reps and sets as the days go on, I have noticed my arms have gotten much stronger and the muscle is definitely there. Alongside the weights I also do some cardio, whether its going for long walks or dancing along to Just Dance for 40 minutes in my living room, I know it's not much but I definitely work up a sweat. It has been 4 weeks since my surgery and I definitely feel like I am starting to get back to my old self, physically. My strength and flexibility has slowly but surely come back and I am very much excited to get back into my workout routines.

For now all I can say is that no matter what happens to you there is always something you can do to keep yourself in shape, it can be taking care of your diet, doing some weights, walking/hiking, anything counts as long as you work up a sweat, don't let yourself make an excuse to not take care of your health.

ESHA vs MyPlate

For my independent component I am taking a Nutrition course up at Cal Poly, with my final just around the corner I have learned a lot of information on the functions of our body and the way it reacts to food due to its chemical properties. My professor assigned for us to study our own food diet to see if we were consuming all the nutrients we need for our body as well as seeing if we meet the recommended requirements. We used 2 different software for this study, we used ESHA which recollected 3 days worth of food intake, and MyPlate which only did a 24 recall. Not only was ESHA more extensive in the details of our health but it was also much more accurate due to the fact that it had more data to work with. However to obtain this software you need to pay, MyPlate gave similar overall results but it could be jeopardize through the person and whether that day was a very "normal" eating day for them.

This study was really amazing because it helped you realize what foods you need to start incorporating into your diet in order for you completely get a full range of nuitrients.

I suggest for you to try out MyPlate's site, it is completely free and it will be really neat to see how your food intake is now.  https://www.supertracker.usda.gov/foodtracker.aspx

Be as accurate as possible and find new ways to improve your diet!

P.S just because it's the holidays doesn't mean you have an excuse to stuff your face and sit on the couch all day, a common mistake done at this time of the year. Take care of yourself and get up and move.

EQ

1."I reviewed the rule of three for writing an EQ."

2. 
a.What is the most important factor in healthy weight loss?
     This EQ is not specific, it does not mention who is trying to loose weight. Age and gender are very important factors and this can change the depth of the research dramatically. It is providing a framework of studies and it can be debated therefore allowing you to make a stance.
b.What is most important to securing a conviction in a criminal investigation?
      This EQ has got me stuck, a criminal conviction is general however the law is written therefore no matter the crime there needs to be a secure way to convict someone, it may be helpful to be specific on the kind of crime we are dealing with though.
c. What is most important in creating a hairstyle that best satisfies a customer?
       What customer are they referring too? It can be researched in some level and you can argue whether the answers are reasonable and why or why not.
d. How can an Anesthesiologist best treat chronic pain?
     Best treat chronic pain in what part of the body? It may be different if it's internal or external pain. This EQ can be debated and it also allows you to research in great depth.


3.What is the most important factor for a young adult female to consider when trying to obtain a low body fat percentage?
 *Honestly I think my EQ is very specific the way it is and it follows the rule of 3 but I tried wording it in a different way just to give it a shot.*
Current EQ: What is the best technique for a young adult female to obtain a low body fat percentage?

O-B-E-S-I-T-Y

The word everyone dreads to hear from their doctor, obese. Obesity is commonly known for being "overweight" and "unhealthy".
When I looked up obesity on Google this is what came up:

o·be·si·ty

ōˈbēsitē/

noun: obesity

1.

the condition of being grossly fat or overweight.

Now I am no expert, but the fact that society associates the words "grossly fat" with obesity is incredibly negative, not really helping the situation now are they?

It is a serious problem though, especially since it has risen 13% in only adolescents in the past 30 years, it may not seem like a lot but when you think of 13% in millions of people, that is when you start freaking out. THIS IS AN EPIDEMIC; a widespread occurrence of an infectious disease in a community at a particular time. People eat more and more each day, foods that have no good nutritional value, food which are processed and have strange ingredients that no one can pronounce much less know what they mean. For example did you know "partially hydrogenated oil" is just a fancy term for bad fat that stays in your digestive system a "little" longer than it should; SPOILER ALERT this ingredient is in most of your peanut butter, oh and you know those Special K Cereals that claim to aid in weight loss, yup that has the oil too. Imagine what those other weird ingredients can do to your body? Or better yet DON'T and try to remove them from your diet, the fewer the ingredients the better!

Obesity or being overweight is what happens when you ingest A LOT of food and have little to no physical activity throughout the day, this is what we call a Caloric Imbalance. Ingesting more calories,units of energy, than you expel from your body. Keeping a food journal would be very helpful since it helps you keep track of the amount of calories you are consuming and the amount of calories you burn through your physical activities. Technology has made it easy for us, all you need is an app and you are set. 

Check out some of these apps, try it for maybe just 1 week and see how it works for you, come on it won't hurt to try.

(*available on both Android and iPhone)

*MyFitnessPal---> http://www.myfitnesspal.com/

*Livestrong--------> http://www.livestrong.com/calorie-counter-mobile/

*My Net Diary----> http://www.mynetdiary.com/

(iPhone) Tap and Track----> http://www.tapandtrack.com/home/index 

Blog 8: Research and Working EQ

1.  What is your working EQ?
What is the best technique for a young adult female to obtain a low body fat percentage?

2.  What is a possible answer to your working EQ? Please write the answer in thesis format. 

•  Follow a strict nutritional plan in order to effeminate the foods that are keeping the fat within the body.
• Create a variety of workouts to perform while switching it up every couple of weeks in order to burn more fat.

3.  What is the most important source you have used that has helped you come up with an answer to your working EQ? 

I have read a couple of books that have all been very useful to me however I believe my college class has given me so much information in so little time, I think my professor has helped me agree with Nutrition in  being an answer.
4.  Who is your mentor, or where are you volunteering, and how does what you are doing relate to your working EQ?

My mentor is a Chiropractor and he shows me all the physical aspects of our body for example I have learned how a certain move can cause you relaxation which helps relieve stress, which aids in weight loss. *Stress is a big factor for it retains water.

Time to Unwind..

After a long day sometimes all you want to do is lay in bed and watch Netflix all night. However, you may think you are treating yourself to relaxation but you're truly NOT. The best way to unwind from that hard working day is to EXERCISE! Yeah today was very cold and it rained and sometimes you can't help but slip into your jammies and go straight to the couch, but remember you need to treat your body well so it can take care of you as well. Hello, how else is your immune system going to fight for you in this sickly season?
I definitely get it though, it may just be that kind of day where you simply aren't up for much.
This "Before-Bed" Yoga Sequence is definitely a gold mine. It helps relieve some stress by helping you focus on your breathing rather than all the negativity that is running through your mind, it also helps you perform deep stretches that will aid in a more soulful slumber. Enjoy and Sweet Dreams :

http://www.fitsugar.com/Before-Bed-Yoga-Sequence-25491816

Blog 7: Independent Component 1 Approval

1.  Describe in detail what you plan to do for your 30 hours.

I have been accepted into a real Nutrition College Class, I will be learning all the aspects of food and the breakdown it has on our body. We will see the science behind the food and how it affects us. I will be doing college level reading and working with my fellow classmates, whom are all either Dietitian or Physical Therapy majors, to understand the subject. We will also be studying our own eating habits to help our studies.

2.  Discuss how or what you will do to meet the expectation of showing 30 hours of evidence.

I will provide my house teacher a copy of my transcripts in which shows I get a B or higher in my class, in order to show that I worked hard throughout the quarter.

3.  And explain how what you will be doing will help you explore your topic in more depth.

My professor is a registered dietitian, she is an expert in her field which coincides with my topic, I will receive a lot of valuable information.

Are you up for the Whole 30 Challenge?!

The Whole 30 is a 30 day challenge designed by the people over at Whole9. You can check out the full details of the challenge here http://whole9life.com/2013/08/the-whole30-program/ . Basically, all you eat is REAL, good for you food for a whole month.

You change your dietary life completely, it's easier to list what you CAN eat actually. You can eat vegetables, fruit, nuts (excluding peanuts), sweet potato, eggs and meat/seafood. Seems easy enough until you actually go for it, because the thing is you aren't allowed to even "paleo-fy" dessert. If I am craving pancakes I could just as easily whisk up 1 banana and 2 eggs to make myself some nutritious and "whole 30 approved" pancakes, correct? Wrong. You can't because the whole point of this is to not only cleanse your system from dairy, grains, legumes etc. but also teach yourself how to eat REAL food and feel great about it. One more thing about this whole plan.... YOU CAN'T WEIGH YOURSELF. No measurements of any kind may be taken on the duration of the 30 days, you may however weigh/measure yourself before and after you complete the challenge if you so wish to do so to see the changes your body has made. 

How has this affected me? I have been able to sleep a whole lot better, I wake up with ease and I feel great and light throughout the day yet I still get full with the food I eat. I have learned to LOVE vegetables! ME!! The girl who used to have nightmares of giant vegetables chasing her around the house when she was 5 (I am not kidding) has actually learned to appreciate them for what they are, nutrients. 

     *Back in February I actually started getting very brutal and intense abdominal pains that would last about 36 hours, this would occur about every 5 weeks and I visited my doctor countless times. I even got an ultrasound done to see if there were kidney stones or anything that could be causing me such immense pains. He nor the ultrasound were of any help, I decided to quit the medication he prescribed because I didn't like the idea of harming my body with drugs if I didn't feel like it was helping me. According to my 'calculations' I was supposed to get that nasty pain about 3 weeks ago, and I haven't yet felt anything. One thing the Whole 30 does show is there real life testimonials, anything from Chronic Fatigue to Nerve Damage to even Seizures have been "Cured" during their whole 30, read about that here http://whole9life.com/2011/06/the-whole30-a-z-real-life-testimonials/ . I don't know for sure but I have a strong feeling that the pain has gone away because I have been treating my body to the right nutrients.

Finally, I think this has been such an amazing experience for me, I have learned to be creative with my food and really explore different fruits and vegetables! Today marks the end of my 27th day, just 3 days left! Will i completely indulge on sugar and grains as soon as October 1st rolls around? Of course not, I will most likely stick to my eating habits now, and accept "paleo-fied" desserts, as well as add some greek yogurt and oats into my life. Not change too much though because I like the way the Whole 30 made me change my perspective and I wouldn't want to jeopardize that. I haven't even thought about the scale much, I am however excited to see if anything has changed, who knows maybe I even gained weight because it turns out my body needed the grains? Every body is different.

This was a usual meal, steamed veggies, fresh tuna and sliced up tomato with some sesame seeds on top.

Blog 6: Second Interview

1.  Who is your mentor and where do they work?

Dr. J Torres Cancino, Chiropractor
He works at his own private practice in Ontario.

2.  What five questions will ask them about their background?

a.)What made you interested in starting a career in Chiropractic.
b.)Based on your own personal experience, is there anything someone can do unintentionally that will cause them to visit a chiropractor. ex: If a person does not sleep enough hours a night their joints could tense up and cause major discomfort.
c.)What is the most difficult part about becoming a Chiropractor?
d.)What makes your job stand out, what makes an effective Chiropractor?
e.)How has your training helped you in day to day life?
f.)Why start your own practice, why not just look for a facility looking to hire a chiropractor?

*I plan on having more than one mentor in order to obtain as much knowledge on my topic as possible.*

Introducing 'Fitness Food Friday'

I have decided that to complete my extra blog post of the month, I might as well post something that is beneficial to the reader. Mrs.Pittman once said, and don't quote me, that we should treat our senior blog as if there was someone out there interested in our topic who stumbled upon our blog, we would want to make sure that they get something out of it. Therefore I thought sharing either a recipe, workout, and or health fad would be a fun way to show my research on my blog.


First I would like to share which blog is the crook for making me more cautious on the foods I eat. I learned about her during the summer, and basically she shares some great recipes to fulfill your sweet tooth, but get this, they are all CLEAN. She uses Quinoa or Oat Flour instead of that bleached and processed stuff you get at the market. Her name is Samantha and she gives some great ideas.

Here is an example of what she has on her blog: http://withpeanutbutterontop.blogspot.com/

Cream Cheese Stuffed French Toast Pancakes

Yes, I just made these and YES they were delicious! I couldn't decide if I wanted pancakes or french toast this morning, so I made both! Why not? The cream cheese added that final much needed touch!

These are very easy to make and no different than any other pancake!

Breakdown: (pancakes only)

269 calories

7.6 g total fat

32 g carbs

19.3 g protein

What you will need:

Pancakes:
1/2 cup oat flour

1 tbsp. Tofutti Cream Cheese

1/2 cup unsweetened vanilla almond milk

1 egg white

1/2 tsp. ground cinnamon

sweetener, to taste ( I used Stevia)

1 tsp. baking powder

French Toast Mix:

1 egg white

1 tbsp. unsweetened vanilla almond milk

1/2 tsp. ground nutmeg

1/4 tsp. ground cinnamon

Directions:

Preheat your pan/griddle over medium-low heat. Combine all pancake ingredients, except for the cream cheese, into a mixing bowl and stir very well. Once your pan is heated, spray it with non-stick cooking spray. Using a 1/4 cup measuring cup, pour four pancakes onto the pan and allow to cook. As soon as all four are on, place the cream cheese onto one of the pancakes and flip one pancake on top of it as soon as it starts to bubble. Flip the remaining two pancakes when the surface of each starts to bubble as well. Flip the cream cheese pancake after a minute. Cook until each pancake is firm in the middle. 

Remove from heat and allow to cool slightly. Once they are cool enough to the touch, place each pancake into the french toast mix and allow to soak for 10 seconds on each side. Return each pancake to the pan long enough to cook the french toast mixture, approximately 1-2 minutes. Remove from heat and top with your toppings of choice! I topped mine with blueberries, raspberries, toasted coconut, maple syrup, 1 crushed walnut, and a dollop of Greek yogurt.  (NOT calculated into the breakdown.)

Enjoy!

Enjoy! If you post to Instagram- please tag @sammybfit & hashtag #sammybfit so that I can see your creations! If your profile is set to private- I won't see it! Sorry!

Blog 5: Project Reflection and Working EQ

The Pentagon: 
(1) Positive Statement: A positive thing that has happened is that I can now research my topic with a purpose other than to feed my own personal knowledge. I am now going to be able to use my findings to help others achieve their fitness goals in a healthy way.

(2) EQ Content:  I am currently reading a book written by Jorge Cruise and it is intensely pact with history on sugar and obesity, dating back all the way to the 1600's. It's amazing and there is so much I have learned already, for example the fact that margarine is actually worse for you than butter? Or that insulin is what makes you want to overeat? What about the fact that products that have "low-fat" or are "fat free" actually have that 'fat' replaced by SUGAR?!


(3) So far the research checks have been truly helpful, people may say they can be a bit pointless but I completely disagree, I love my family but it's very difficult to get some quiet time, these research checks help me stay on task and focus on what I am reading so I can really absorb all the knowledge.

(4) I feel like we haven't done something that has NOT worked for me yet, so as soon as something comes up I will let you all know.

(5) Finding Value:  

•  "What is the best technique for a young adult female to obtain a low body fat percentage?"
•  I have been approached by a Chiropractor and plan to do my mentorship with him, he advises his clients on fitness and nutrition to aid in their recovery. I also plan to take different workout classes at the gym and talk to the instructors to see what they have to say. In fact, I am taking a yoga class tonight and interviewing the instructor after. We will see how it goes.

Blog 4: Interview Preperation

1.  Who do you plan to interview?  Why?
Karla Avila, she is a former iPoly student and she knows the senior project fairly well, she has studied at Cal Poly Pomona to become a Registered Dietitian and I think it would be a great chance to understand which courses were really informative in order to help my research.

2.  a.) Tell me about your interest in nutrition, how exactly did you get started?
     b.) What do you think about diets, do you support them? Why?
     c.) Where did you study and which courses did you take? What are some things that have really stuck in your mind about what you learned?
     d.) Tell me about why you enjoy this topic?
     e.) Tell me about your greatest success story? What happened?

Senior Topic DILEMMA !

Coming in to senior year I knew what I wanted my topic to be, Perioperative Nursing. Definition: "Nursing care provided to surgery patients before and during the procedure and in the recovery room." 
I was very excited about it because I want to get a BSN and become a Registered Nurse, this will help me focus on a specific job once I achieve my goals. Yet there was still that slight unease in the back of my mind, this past year I have been fascinated by the study of nutrition, I find myself looking for books and blogs on the topic and reading it all. I have a thirst for the knowledge and it amazes me at how much I have yet to learn. After considering the pros and cons of changing my topic, it took me quite a few weeks, I realized I could worry about my career once I actually attend college, I could then see which branch of nursing I would enjoy spending my life working in, but for now I should give Fitness Nutrition a chance. I am very excited of my final decision because I truly want to help others realize what is the healthiest way to take care of yourself.

Blog 3: Topic Choice and Semester 1 ESLR Goals

1.  List your topic here:

Perioperative Registered Nursing 

2.  What do you plan to do this year to show growth in each of the ESLRs?  Be specific and use an example.  Examples can come from senior project, model assembly, core, and/or participation in senior class ASB or other organizations on campus (clubs etc).


This year I plan to become an expert in this topic to ensure my choice of pursuing this as a career. To show I am an effective learner, I plan to take Biology as a course in Cal Poly Pomona to begin understanding the study of life. I will try to shadow as many nurses in the field as I can, really understanding the job as a whole and observing the tasks that one is entrusted with, to become an Effective Communicator. To show I am an Effective User of Technology I will use the internet to help me create charts and graphs to see the importance of a Perioperative Nurse and how they affect the work place. Finally, to express that I am an Effective iPoly Citizen, I will participate in school events, be courteous and respectful to my peers and turn in my work on time.

Summer Mentorship #2

Literal:  

1. Log of specific hours with a total and a description of your duties.

https://docs.google.com/document/d/19ImK728HrfpwWiPpPbbB98UJ81iQRvYiVvFodsjJJME/edit?usp=sharing

2. (My supervisor and not mentor because she is not in the field I wish to pursue.)
 Diane 909. 596.7733


3. What questions were raised because of the 10 hours of experience? 

*Should I keep pursuing a nursing position in the surgery field?
*How is Physical Therapy different?
*Casa Colina is all about P.T , maybe I can research that into depth this year?
    

Interpretive

4. What is the most important thing you gained from this experience? Why?

The most important thing I have learned so far is the importance of every single member of a hospital. Each member is crucial to the running of the facility, these past few weeks all I have been doing is creating charts and packets for the new patients, it seemed petty work at first yet they still ask me to make more, and in bulk may I add. So even if it seems silly to me, the hospital still needs those charts to be made and made correctly.  

Applied

   5. How did what you did help you choose a topic?  Please explain.

What I do is just a stepping stone to what I actually want to do, it is difficult to work your way into a surgery room and see/help the nurse out with their job, so like anyone else who wants to get to the top, I have to start at the bottom. I have seen a lot though, more so in the physical therapy aspect. It has sparked a new interest and I am excited to explore that more so.

2013 2-Hour Presentation Reflections

1.  (Know) What presentations did you see?  Name the topic and the person's first name.
Jorge E.  Electronic Dance Music
Jessica B. Making an Album
Marilyn G. OBGYN
Dominic Z. All Star Cheerleading (Safety)
Nicholas G. Automotive Repair
Alyssa S. Yoga
Arianna K. Machine Programming
Emma S. Yearbook
Ricardo M. Drifting
Darlene D. Cancer Survivors
Daniel L. Car Audio
Cheryl W. Veterinarian Oncology
Mr. Hedman The Importance of Physics
Jeanette D. Wedding Dress Design

2.  (Need to know) What questions do you have that haven't been answered about the senior project? This can be about the senior project in general, any components or about a presentation topic you saw or what they said. 

Do you have to incorporate all your other components into your 2 hour presentation?

3. What has the most important part of the senior project based on what you are seeing in the 2-hour presentations?


The most important part of the senior project is the research and the passion the student has with their topic. You can tell when somebody is really interested in their topic by the way they explain it, and the presentations that showed that enthusiasm were some of the best.
For example, Emma S. had Yearbook as her topic and you could absolutely tell she knew what she was talking about (research), and she was very passionate about her topic therefore making her presentation incredible and worth listening to.

4. What topic are you considering doing and why?

I wish to make my senior topic on Registered Nursing, focusing on their importance during surgery because that is my top career choice and I would like to make this project benefit me.