1. Nutritional Consultation Project Angela LaBella

2. Shanan Plunkett Senior here at Shepherd Majors in Recreation and Sport studies Concentration in Fitness and Exercise Science

3. Demographics Shanan Plunkett Grew up in Hagerstown MD Went to North Hagerstown High School Plays Softball at Shepherd (Catcher)

4. Reasons for Consult Improve- eating on a more consistant diet rather than having a long duration in between meals and then eating too large of portions because Im so hungry. Motivation- starting bad habits. Feeling about weight- it doesn’t worry me too much, could lose about 10 pounds. Change- I would like to tone my stomach and upper body mainly arms.

5. Reasons for Consult Cont. Goals- Improve my speed. Improved nutrition- give me more energy, more protein to build more muscle to become strong

6. Heath History no injuries and no allergies

7. Food Record Day 1 Breakfast 9:00- 1 egg, English muffin, water 12:00pm Snack- cheese crackers water throughout day, 6:00 chicken, mac and cheese, green beans Day 2 Breakfast 8:30 peach oatmeal, orange juice 12:00 Soup, diet coke 7:00 grilled chicken salad with Italian dressing water Snack popcorn Day 3 8:00 1 egg and toast with water, 12:00 trail mix water, 7:00 Roast beef sandwich curly fries and diet coke

8. Exercise log day 1- softball practice for 2 hours then weight lifting for 1 hour day 2- swimming for 1 hour, softball practice for 2 hours day 3- softball practice for 2 hours and lifting for 1 hour. On my feet most of the day walking either around campus or throughout the hospital where I work

9. Recommendations Because she wants to increase muscle mass: Going to add more protein to the diet Along with fresh vegetables that are easily digested and burned Wants to lose belly and arm fat: Going to lessen the caloric intake during meals Should be consuming around 2500 calories per day Snack throughout the day rather than eating large meals Minimize soda intake to one every other day if cant cut out compl.

10. Recommendations cont. Snacks should have nutritional value Ex- fruit, vegies, hummus, avocado, etc. A protein shake during the day will help muscle growth and recovery When working out: Make sure you are burning more than you are consuming to reduce fat Finish each workout with an ab workout If not already through softball, add a 30 minute low intensity jog

11. Recommendations cont. For post workout meal: Eat right after Within 30 minutes, eat a granola bar, small bagel with jelly, or sweetened cereal. Or drink 12 to 16 ounces of an energy drink or fruit punch. Don’t eat past 7:30 pm For dinner try to make meal no bigger than the size of your fist Use a lean meat, vegetables, and some kind of carb based food, such as potato's, or bread This meal provides fats, protein, iron, minerals, and carbs No late night snacking

12. Water Recommendations Make sure you drink plenty of fluids with every meal, whether or not you will be exercising. Drink about 16 ounces (2 cups) of water 2 hours before a workout. Continue to sip water during and after you exercise -- about 1/2 to 1 cup of fluid every 15 to 20 minutes. Water is best for the first hour. Switching to an energy drink after the first hour will help you get enough Urine should look like sprite not mountain dew