ASHLEY BRANDT

ME

Untitled Slide

• I'm Ashley
• I am a Wahoo High School student
• I currently reside ride outside of Wahoo, Nebraska
• This is my Nutrition Project

ASHLEY'S NUTRITION PLAN

PAST NUTRITION

AS A KID DENTISTS WERE VERY FAMILIAR WITH ME. I LOVED SOURS AND SWEETS! WHAT I ATE DIDN'T MATTER. WHAT EVER TASTES GOOD RIGHT?!

PAST WELLNESS

I WAS ONCE DECENTLY FIT. ONCE. LONG LONG AGO. MY FAVORITE THING TO DO WAS GO FOR WALKS AND RIDE MY BIKE WITH MY FRIENDS!

CURRENT NUTRITION

NOW THAT IM OLDER, I TRY TO MAKE HEALTHIER CHOICES.

My FaVORITE FOODS

• Spinach, Eggs, Celery, Ranch
• Chicken, Salmon, Turkey Bacon, Corn Beef
• Pomegranate, Orange Juice
• Cottage cheese, Havarti
• Sunflower Seeds

CURRENT WELLNESS

Untitled Slide

• IM PRETTY LAZY THESE DAYS
• I DONT EXERCISE UNLESS YOU COUNT CHASING AFTER KIDS EXERCISE.
• I GET VERY LITTLE SLEEP BETWEEN WORK AND SCHOOL.
• MY SOCIAL LIFE DOESNT REALLY STRIVE. I LIKE MY OWN SPACE.

RESEARCH: NUTRITION AND WELLNESS ISSUES

UNHEALTHY EATING HABITS

• These are usually caused by triggers: emotions
• Breaking these habits may be relieving stress levels or avoiding the food completely.
• This affects everyone!

TEXTING

• Takes away from human interaction
• Causes distractions and hazards
• Lead cause of laziness
• Me!

NUTRITION CONCERN:

• Eat healthier!
• Maintain it and don't let sweets get by you!

WELLNESS CONCERN:

• I need to exercise more
• I'm pretty lazy

WEEK 1

MONDAY

Untitled Slide

Untitled Slide

• Breakfast- Bagel, egg, spinach, and provalone sandwich, Strawberry Parfait
• Lunch- Apple, Chicken salad, Cottage cheese, Bagget
• Dinner- Salmon, Asparagus, Bagget, Mashed Potatoes
• Snack- Mango smoothie
• Wellness- Sleep 8 hours, Exercice 2 hours

TUESDAY

TUESDAY

Untitled Slide

• Breakfast- Whole wheat toast, Egg, Bacon, Orange, Milk
• Lunch- Turkey, Swiss, avocado, tomato, and spinach panini, Water
• Dinner-Veggie lasagna
• Snack-Trail Mix
• Wellness- Sleep 8 hours, Exercice 2 hours

WEDNESDAY! HALF WAY THERE!

Untitled Slide

• Breakfast- Biscuits and gravy, Sausage, Egg, Blueberries
• Lunch- berry and goat cheese salad.
• Dinner- chicken cordon bleu, green beans, couscous
• Snack- Frozen Grapes
• Wellness- Sleep 8 hours, Exercice 2 hours

THURSDAY

Untitled Slide

• Breakfast- Banana Nut muffin, Strawberries, Milk
• Lunch-egg salad sandwhich
• Dinner- Honey lemon pork chops, spinach and feta salad
• Snack- Carrots, celery
• Wellness- Sleep 8 hours, Exercice 2 hours

FRIDAY

Untitled Slide

• Breakfast- Cheerios cereal with milk, Kiwi, Orange juice
• Lunch-Malibu chicken, house salad
• Dinner- Herbed Salmon, asparagus, water
• Snack- Almonds
• Wellness- Sleep 8 hours, Exercice 2 hours

SATURDAY

Untitled Slide

• Breakfast- Pancakes, Strawberries, Provolone Egg, Bacon, Cranberry juice
• Lunch-Asian pork lettuce wrap
• Dinner-Chicken noodle Casserole
• Snack- Cantelope
• Wellness- Sleep 8 hours, Exercice 2 hours

SUNDAY!

Untitled Slide

• Breakfast- Pancakes, Orange, Egg, Bacon, Orange juice
• Lunch-Turkey pita sandwich
• Dinner- Turkey Burgers
• Snack- fresh veggies
• Wellness- Sleep 8 hours, Exercice 2 hours

WEEK 2

MONDAY

Untitled Slide

• Breakfast- Waffles, Apple, Yogurt, Water
• Lunch- tangy chicken salad
• Dinner-Grilled Shrimp and spinach
• Snack- Sunflower seeds
• Wellness- Sleep 8 hours, Exercice 2 hours

TUESDAY

Untitled Slide

• Breakfast- Cream cheese bagel, kiwi, egg, Apple juice
• Lunch-Grilled chicken and spinach sandwich, peas, winter fruit salad
• Dinner- bourbon smoked salmon, broccoli, cauliflower
• Snack- Snap peas and broccoli
• Wellness- Sleep 8 hours, Exercice 2 hours

WEDNESDAY! WOOP WOOP!

Untitled Slide

• Breakfast- Whole wheat toast, Egg, Bacon, Orange, Water
• Lunch-Shrimp salad, cottage cheese
• Dinner-Seafood chowder, Bagget
• Snack- Watermelon
• Wellness- Sleep 8 hours, Exercice 2 hours

THURSDAY

Untitled Slide

• Breakfast- Spinach and egg salad, Sliced strawberries, Lemon poppyseed muffin, Water
• Lunch-Avocado, feta dip, briskets, yogurt
• Dinner-coconut shrimp, couscous, peas
• Snack- Dried peas
• Wellness- Sleep 8 hours, Exercice 2 hours

FRIDAY!

Untitled Slide

• Breakfast-Blueberry pancakes, Yogurt, Turkey Bacon, Apple Juice
• Lunch- Garden salsa, baked chips
• Dinner- Zuppa Toscana, Italian Bread
• Snack- Granola
• Wellness- Sleep 8 hours, Exercice 2 hours

SATURDAY

Untitled Slide

• Breakfast- Pita, egg, spinach, and Swiss sandwich, Peach Parfait
• Lunch- bacon and blue cheese salad
• DInner-Scallop and shrimp cocktail
• Snack- Pears
• Wellness- Sleep 8 hours, Exercice 2 hours

SUNDAY

Untitled Slide

• Breakfast- Cinnamon Oatmeal, Egg, Turkey Bacon, Orange, Milk
• Lunch-Grapefruit mint salad
• Dinner- Roasted Chicken, asparagus, mashed potatoes
• Snack-Greek yogurt
• Wellness- Sleep 8 hours, Exercice 2 hours

WEEK 3

MONDAY

Untitled Slide

• Breakfast- Biscuits and gravy, Turkey bacon, Egg, Banana, Cottage Cheese
• Lunch-Turkey pita sandwich
• Dinner- Lemon thyme chicken, Avacado Salad
• Snack-Strawberries
• Wellness- Sleep 8 hours, Exercice 2 hours

TUESDAY

TUESDAY

Untitled Slide

• Breakfast- Banana Nut muffin, Red grapes, Vanilla yogurt, Granola Bar
• Lunch- Apple, Chicken and shrimp salad, Bagget
• Dinner- Tofu stir fry
• Snack-Blueberries
• Wellness- Sleep 8 hours, Exercice 2 hours

WEDNESDAY, BANANA RAMA!

Untitled Slide

• Breakfast- Honey bunches of oats cereal with milk, Strawberries, White Grape juice
• Lunch- Berry and fetta cheese salad.
• Dinner- Mediterranean chicken pasta
• Snack-Grapefruit
• Wellness- Sleep 8 hours, Exercice 2 hours

THURSDAY

Untitled Slide

• Breakfast- Pancakes, Orange, Egg, Bacon, Orange juice
• Lunch- pita pizza
• Dinner-Chicken noodle soup
• Snack-Bagel
• Wellness- Sleep 8 hours, Exercice 2 hours

ITS A BLEU FRIDAY!

Untitled Slide

• Breakfast- Waffles, Kiwi, Sausage, Milk
• Lunch-Chedder broccoli soup
• Dinner-Oriental chicken salad
• Snack- Cherry tomatoes
• Wellness- Sleep 8 hours, Exercice 2 hours

SATURDAY

Untitled Slide

• Breakfast- Vegetable cream cheese bagel, Raspberries, Egg, Red grape juice
• Lunch- Roasted broccoli and cauliflower, cottage cheese, Bagget
• Dinner- Sesame Chicken
• Snack-Pretzels
• Wellness- Sleep 8 hours, Exercice 2 hours

SUNDAY!

Untitled Slide

• Breakfast- Whole wheat toast, Egg, Turkey Bacon, Green grapes, Water
• Lunch-Grilled chicken and spinach sandwich, peas, winter fruit salad
• Dinner- Turkey Burgers
• Snack-Apricot
• Wellness- Sleep 8 hours, Exercice 2 hours

WEEK 4

MONDAY

Untitled Slide

• Breakfast- Spinach and egg salad, Grapefruit, Cinnamon muffin, Water
• Lunch- Grilled shrimp, Bagget, Fruit toss
• Dinner- Asian Pork, Brussel sprouts
• Snack- Apple
• Wellness- Sleep 8 hours, Exercice 2 hours

TUESDAY

Untitled Slide

• Breakfast-Chocolate chip pancakes, Blueberry parfait, Sausage, Apple Juice
• Lunch- bacon and blue cheese salad
• Dinner- Clam chowder
• Snack- Banana
• Wellness- Sleep 8 hours, Exercice 2 hours

LAST WEDNESDAY!

Untitled Slide

• Breakfast- Pita, egg, spinach, and Havarti sandwich, Cottage cheese, Water
• Lunch- Berry salad
• Dinner- Grilled steak, asparagus, mashed potatoes
• Snack- Granola Bar
• Wellness- Sleep 8 hours, Exercice 2 hours

THURSDAY

Untitled Slide

• Breakfast- Peach Oatmeal, Egg, Sausage, Green grapes, Milk
• Lunch-Grilled chicken sandwhich
• Dinner- Seafood stir fry
• Snack- Strawberry smoothie
• Wellness- Sleep 8 hours, Exercice 2 hours

FRIDAY!

Untitled Slide

• Breakfast- Biscuits and gravy, Bacon, Egg, Yogurt, Apple juice
• Lunch-Ham pita sandwich
• Dinner- Salmon, Asparagus, Bagget, Mashed Potatoes
• Snack- Blueberries
• Wellness- Sleep 8 hours, Exercice 2 hours

SATURDAY

Untitled Slide

• Breakfast- Greek yogurt cereal with milk, Blueberries, Water
• Lunch- Chicken and bleu cheese salad
• Dinner- Zuppa Toscana, Italian Bread
• Snack- Mixed nuts
• Wellness- Sleep 8 hours, Exercice 2 hours

SUNDAY

Untitled Slide

• Breakfast- Waffles, Orange, Turkey Bacon, Cottage cheese, water
• Lunch- nut salad
• Dinner-coconut shrimp, couscous, peas
• Snack-Cherries
• Wellness- Sleep 8 hours, Exercice 2 hours

REFLECTION

Untitled Slide

• My lifestyle could certainly be improved.
• I could eat healthier and still have flavorful food options without eating junk food.
• I could use better wellness tactics. I need more sleep! College life will certainly allow more exercise in my life!