TL Nutrition Project

James Austin and Josh


Healthy Meals

Breakfast: Fruit Bowl (Strawberries, Apples, Bananas, Blackberries, Pineapples) with Cashews on the top. With a glass of Orange Juice.

Lunch/Dinner: (Lunch) PB&J with Celery and Carrots, yogurt, and a Vitamin Water

Dessert: Soy milk ice cream.

Current Event 1

This article was about 5 basic different foods that should be in the diet of every person, unless they have an allergy. The first of the foods was standard peanut butter. Peanut butter is high in protein and lowers almost every risk factor associated with coronary heart disease including triglycerides and “bad” cholesterol.

The second food on the menu was eggs. It is a common misconception that eggs are high in cholesterol and are not good for the heart. However, they are full of many different antioxidants and nutrients that are not found in many other foods. Also, eggs eaten by pregnant mothers actually have positive effects on the baby.

The next food on the list was the daily cup of coffee. Although most think it is an unhealthy caffine boost, coffee is actually very rich in a wide variety of nutrients. It increased memory in older people, improved tasks that required hand eye coordination, and actually lowered the risk for Type 2 diabetes.

The last two items on the list are avacados and mushrooms. It is unknown that avacados actually contain TWICE as much potassium as a banana! Also, they help to remove phytochemicals from other unhealthy foods that would otherwise harm the body. Mushrooms are over 90% water and have only 18 calories per cup! Studies from Penn State are also showing that mushrooms decrease the risk of breast and prostate cancer and can even be shown to reduce tumor size in cases where the cancer has already been presented.

Current Event 2


This article explains the positive effects of consuming protein, and the negative effects if too much is consumed without proper use. Protein is an essential nutrient, used to benefit your health by building muscles, skin, hair, and more. Although often times too much protein is consumed, primarily people hoping to gain muscle. The article states that once the maximum amount amount of protein in the body is filled up, there is no place to store the extra protein. This excess protein is eliminated or results in fat and not muscle. Protein is used for only 15% of energy use, the majority comes from fats and carbohydrates. The article suggests to make sure 70% of protein you consume comes from items such as meat, eggs, fish, or poultry. The protein taken from these foods combine with the incomplete protein from other food sources. The article states that consuming too much protein can lead to extra fat, not muscle. The author shows that the most effective way to gain muscle is to consistently exercise using high intensity weight training. Consuming excessive amounts of protein can be bad for your liver and kidneys, and can also lead to vitamin and mineral deficiencies.
This article popped out to me, because weight training and intense lifting is constantly stressed to me through sports. Lately I’ve noticed athletes seem to be drinking protein shakes like their water. New products are always coming out, showcasing to be a healthy way to gain muscle. This article really shows that too much protein can be a bad thing, often leading to extra weight gain. The article also showed me that eating items such as meat and fish are a better, healthier alternative than downing protein shakes morning and night. The article clearly shows exercising and eating right will show the most productive results, and extra products aren’t always the answer.

Current Event 3

This article talks about the difference between having water and sports drinks and when you need it. When you work out a lot it is very important to get plenty of water and sports drinks like gatorade in your system to help refill what you sweat out. You need definitely need more water though. Sports drinks have lots of sodium and sugars that help you refill all of the minerals that you sweat out. This means you need it after you work out a lot and it also hydrates you better than water. With the addition of sodium, your body ultimately absorbs the fluid at a much faster rate, resulting in better rehydration. If you do not work out and need the extra sodium or sugar though sports drinks, they can be very bad for you and even lead to diabetes later in life if too much consumed. Water on the other hand is always needed in your system to stay healthy and hydrated and you pretty much can never have too much. It depends completely on the amount of work out and how much you sweat to tell if water or gatorade hydrates you better. If you work out a ton and sweat a ton and your electrolytes are low, it may result in fatigue, confusion, weakness and cramping. By drinking a sports drink during these long periods of exercise, you counteract this drop in minerals. On more intense forms of exercise over longer periods of time, you can average around 75 percent fluid retention with gatorade as opposed to just over 50 percent with water. This is not saying you do not need to drink water because you definitely do to stay healthy but that is when it is better to rehydrate with a sports drink like a gatorade over water. Anything under an hour typically doesn't cause you to sweat enough to make a sports drink essential for hydration. You should be able to maintain hydration with just water. It all depends on what workout you are doing to know if you need water or gatorade.