Catalonia,

Barcelona

Meal Plan Project For an

Endurance Runner:
Daniel Pena

Shannon Murray
Katie Enstad
Kelsie Bauers
Robert Davis
Sofia Ali
Nutrition 304
March 23, 2015

San Diego,
California

From continent to continent, culture to culture, health is a universal choice

Introduction:
Daniel Pena is a thirty year old, 6-foot, 178-pound man who is originally from Barcelona, Spain. Daniel
moved to San Diego in search of better work and to explore different opportunities in his life. He was born and
raised in an area of Barcelona called Catalonia, under the care of his two parents. He was strongly influenced by
both his mother and father, being very involved in their family owned and run restaurant, which was supposed
to be passed down to him when they deemed time. Daniel, being an aspiring artist, was not in full agreement
with this plan, he wanted to pursue his dreams and experience the world to a greater extent. His end point was
San Diego, California, in the great company of his eldest brother Eduardo. For most, it is widely known that
family and a strong sense of cultural identity are a very big part of the Spanish lifestyles, so it was a shock to
Daniels parents when they both decided to leave Spain and the family business behind and move on to a life in
Southern California. Him and his brother packed up and moved when Daniel was 25 years old. Currently,
Daniel is single and living in Ocean Beach in an apartment by himself. His brother has just recently moved in
with his fianc.
Ocean Beach is very different from Daniels original residence, which he had moved away from just five
short years prior. He enjoys that his new home does, in fact, offer Farmers Markets every Wednesday, in which
he attends regularly. Markets, such as the one in Ocean Beach, are a huge part of Spanish culture as well and
they remind him of what he used experience at home. Regularly, in Barcelona people attend Farmers Markets to
ensure fresh produce on a daily basis. Daniel likes to comply with this as much as he can to stay true to his
cultural needs and identity. Coming to America, Daniel really wanted to preserve his culture and his family
traditions so he mainly sticks to Spanish originating foods and recipes, which are prepared routinely by him at
his home. When in need, Daniel may also attend a local supermarket to get any other necessities for his home
cooking. He most particularly likes to use his family originated recipes that were taught to him by his mom
when he was younger and working in their restaurant. Some recipes that he has continued to make are his
mothers famous Flan as well as dishes such as pasta and chorizo, mini Greek pizza muffins, stuffed bell
peppers, and sherried mushrooms for example. (Appendix 1)

Traditionally, Spanish culture doesnt have a large breakfast option to start off their day, usually coffee
with a croissant or other pastry; keeping breakfast very small and simple. Considering Daniels activity level, he
tends to eat a slightly larger breakfast, to accommodate accordingly. Lunch is usually eaten later in the
afternoon between 2 to 4 oclock in the evening. This is typically the main meal of the day and the largest of the
meals consumed. For lunch, it usually starts with a soup or salad, followed by a fish or some sort of protein
source. The dinner for Spanish people is a lot smaller than the lunch, like a salad or a sandwich. This last meal
is a lot later in the day usually, especially on weekends and in the summer, where it is eaten from 9 to 11 oclock
at night. Dessert is usually consisting of fruit or a sweet pastry, along with a glass of wine. (1)
In general the Mediterranean diet has one of the healthiest dietary patterns in which the consumption of
plant- based foods, vegetables, fruits, cereals, legumes, and nuts are essential. It is also very common for the
diet to consist of fish, shellfish, white meat, eggs, and dairy products. Common ingredients used are olive oil,
garlic, tomatoes, almonds, onions, peppers, vinegars, and vinaigrettes. The most reliable source of dietary lipids
for the Mediterranean diet is olive oil, which is used in almost all of the Spanish styled cooking. It has been
found that this form of lifestyle and eating habits encloses many beneficial fatty acid profiles with high contents
of monounsaturated fatty acids and an even higher ratio of monounsaturated to saturated fatty acids. (2) The
Mediterranean diet usually includes a variety of dietary fiber, a relatively low glycemic index and consists of
antioxidant compounds, which when acting all together can contribute greatly to an individuals health status.
The diets that are consistent along the lines of Mediterranean structure, such as what Daniel partakes in, can
considerably lower mortality, type-2 diabetes, and cardiovascular disease. (3) Having this said, Daniel does not
have any deficiencies or any other medical implications of adverse health associated diseases.
Daniel is a moderately active individual that is physically fit, mainly participating in recreational
distance runs throughout his workweek lengthening anywhere from 2-8 miles. He is not one to attend the gym
and lift weights at high intensity levels; rather, he is actively involved in hiking, walking and distance running
on a daily basis. Recently turning 30 years old, Daniel understands that his body is not as forgiving as it was
when he was younger. A history of Coronary Heart Disease exists in his family, which led to his grandfather's
death in his lower 60s and upon hearing of his father's recent heart attack back home, he is committed to

making a lifestyle change. His fear of a fragile health in the future encourages him to consistently cook his own
meals as well as adequate exercise. His doctor has advised him that regular exercise has favorable effects on
many risks against cardiovascular disease because it promotes weight reduction and can help reduce blood
pressure. Regular exercise can also contribute to the reduction of bad cholesterol or LDL (low-density
lipoproteins) and raise the existence of HDL (high- density lipoproteins) or good cholesterol. (4)
Daniel is of a medium, athletic build and is particularly healthy for his weight and age according to his
BMI, approximately 24. Classifying him as a healthy individual according to CDC regulations of health. For
Daniels height and weight the appropriate caloric intake is 1,885 calories a day according to the Harris
Benedict Formula. Once his activity level is accounted for (moderately active, exercising five days a week), the
allotted amount of calories that Daniel should be consuming is around 2,922 calories everyday (or a range from
2,619.8- 3,214.2 calories). For his nutritional needs it would be ideal for him to consume about 45 to 65% of
calories from carbohydrates, 20 to 35% of calories from fat, and 10 to 35% of calories from protein, according
to the AMDR. When looking deeper into the activities that Daniel participates in it is important for him to
modify his intake according to his workout regimens. Being an athlete who enjoys a lot of endurance exercising
it is important for Daniel to be able to balance out his proportions according to the intensity of his workouts. He
should have a total protein intake of 1.1- 1.4 grams per kilograms of body weight, meaning Daniel should be
consuming 88.9- 113.26 grams of protein a day. Having this said, Daniel should be getting anywhere from 292.2
- 1022.7 calories from protein each day or 73.05 -255.68 grams of protein a day according to the AMDR.
(Appendix 2) According to the recommended carbohydrates for his body weight, in regards to a moderately
active individual, he would need to consume anywhere from 5- 7 grams of carbohydrates per kilograms of his
body weight, this would entail having 404.5- 566.3 grams a day. The AMDR for his carbohydrate intake (4565% of kcals) would consist of 1,314.9- 1899.3 kcals of carbohydrates a day, which then translates to
approximately 328.7- 474.8 grams a day. (5) Recent literature for runners, has stated it is important for Daniel to
have adequate nutrition intake before, during and after exercise in order to maintain a healthy blood glucose
level in order to maximize performance and recovery time. (6)

In San Diego, at this time of the year, the beginning of July to be exact, the climate is mostly mild and in
the mid 80s, with occasional temperatures getting into the 90s or 100s. The humidity is minimal, which
allows Daniel to continue on with his daily runs, which he loves. During this time, it is very important for
Daniel to intake more fluids, potentially going beyond the recommended 3.7 liters a day due to his activity, the
hotter temperature, and the amount of fiber he is consuming. (7) It is known that athletes should be sufficiently
hydrated and must drink fluids before, during and after exercise, in order to balance fluid losses. Beverages
containing certain carbohydrates and electrolytes are appropriate and helpful to consume for extra benefits and
to help maintain blood glucose and provide adequate fuel for the muscles; this may also decrease the risk of
dehydration in a hot climate. (7)
In constant search of work, when his art isnt selling, Daniel works at a local coffee shop called the Java
Jungle (8) with another aspiring artist. Being from Barcelona, and having a very Spanish background, this job is
enjoyable for him because it is something of cultural value. Daniel really appreciates the job he has as acquired
as well as the camaraderie of the workers and management. His normal hours are from 6am- 2pm at a rate of
minimum wage. He is a very early riser, and his work schedule leaves the rest of the day for him to hopefully
become inspired and create wonderful art. He also uses the spare time he has to get in his daily activities; yoga,
running, walking or hiking. Daniel works five days a week to sustain his life in San Diego. His rent is $850
monthly (9), utilities included. Luckily, Daniels manager allows him to sell his art in the shop along with other
artists pieces, because sometimes his local Farmers Market attempts arent so successful. Not having gone to
college to further his education do to money restraints in Barcelona, it is hard for him to find a stable career so
the side art job and the coffee shop work suffices and allows him to meet his physiological needs. The work
Daniel does and the occasional sale of one of his works of art leaves him, according to government regulations
of income, in the lower middle class. (10)
The Druid religion is what Daniel was raised to believe in and practice. Currently, he lives his life in a
healthy manner following the main moral codes of this religion. You must choose to abide by honor, loyalty,
honesty, justice, and many other ethical traits. (11) He does not attend an established church on a daily basis, but
he does have a strong sense of spirituality and sometimes meditates to maintain close to his religion and

personal beliefs. He commits himself to the three main goals that the religion prides itself on, love, creativity
and wisdom. (12) The only part of this religion that affects Daniels nutritional needs is that it specifies to fuel
the body with nourishing and fueling factors. This being said, Daniel satisfies his hunger and cravings with
fairly healthy and fresh food choices. (13) Dietary factors, such as what Daniel partakes in through his religious
needs, in particular, can contribute to cognitive, memory and learning functions. This concept of bettering one's
health through what he/ she fuels their body with only furthers his believes in a healthy lifestyle. Dietary
consumption of certain polyphenols has been reported to exert individuals neuro-protective actions through the
potential to protect a neuron against injury that has been induced by neurotoxins. The regulation of the
neurotransmitter pathway, synaptic transmission, membrane fluidity, and signal- transduction pathways is also
greatly affected by the nutrient choices that Daniel makes all of which coincide with the views of his religion.
(14)

One- Week Meal Plan

For Daniel Pena:

Monday:
Day One

Breakfast:
Black coffee (8 fl. Oz)
Whole-wheat bagel (1/2) with Avocado mash (1/4) and hard boiled egg (1/2)
Glass of milk (8 fl. Oz)
Banana (1)

Morning Snack:
Apple (1 whole)
Reduced-sodium string cheese (1 whole)
Almonds, unsalted (1 oz)

Lunch:
Pasta in chorizo and tomato sauce with sauted peppers (See Appendix 1)

Snack:
Garlic (1/2 clove) tomato (1 whole) salad with brown rice (1 c.)

Dinner:
Paella stuffed bell pepper (See Appendix 1)

Dessert:
Vanilla Greek yogurt (6 oz.) with sliced strawberries (1/2 c.)

Tuesday:
Day two

Breakfast:
Black coffee (8 oz.)
Milk, 1% (8 oz.)
Whole-wheat banana nut muffin (1)
Apple (1)

Morning Snack:
Chocolate protein shake (made with 1% milk, ~8 oz.) and a banana (1 whole)

Lunch:
Paella (1 c.) with a side salad
-- Containing spinach (2 c.), cranberries ( c.), walnuts (1/2 oz.), apple and raspberry
vinaigrette dressing (2 tbsp.)

Snack:
Chickpea nuts (1c.) with dried mango (1/4 c)

Dinner:
Grilled steak (4 oz.)
Steamed broccoli (1 c.)
Brown rice (1/2 c.)

Dessert:
Sliced Strawberries (1 c.) with dark chocolate (4 squares, 1.5 oz.)

Wednesday:
Day Three

Breakfast:
Black coffee (8 oz.)
Glass of milk (8 oz)
Delicious Zarangollo Murciano (1 c.) (See Appendix 1)

Morning Snack:
Whole-wheat banana nut muffin (1)
Apple (1)

Lunch:
Chicken breast (8 oz.) with marinara (1/2 cup) and Parmesan cheese (1 tbsp.)
Whole- wheat bread (1 slice) with fresh garlic and olive oil (1 tbsp.)

Snack:
Fresh veggies (red bell peppers, carrots, and cucumbers) (1/2 c.) with garlic hummus dip
(2 tbsp.)
Almonds (1 oz.)

Dinner:
Spinach Salad (1 cup) (with raisins, pine nuts and goat cheese)

Dessert:
Homemade flan (See Appendix 1)

Thursday:
Day Four

Breakfast:
Black coffee (8 oz.)
Banana nut muffin (1)
Apple (1)

Morning snack:
Milk, 1% (8 oz.)
Almonds (1 oz.)

Lunch:
Tuna fish sandwich (with bell peppers, spinach, celery, avocado)

Snack:
Vanilla Greek yogurt (6 oz.)
Sliced strawberries (1/2 c.)

Dinner:
Flatbread (with olive oil, garlic, olives, tomatoes, oregano, and artichoke hearts)

Dessert:
Wine (8 oz.)
Dark chocolate (4 squares)

Friday:
Day Five

Breakfast:
Black coffee (8 oz.)
Croissant with butter
Fresh fruit (1 c.)

Morning snack:
Banana (1)
Reduced sodium, string cheese (1)

Lunch:
Whole- wheat pasta penne (cooked and cold) with oil and vinegar dressing
--Containing olives, carrots, broccoli and capers

Snack:
Cold cut roll ups with veggies (avocado, bell peppers, onions) (3)

Dinner:
Spinach salad (with feta cheese and balsamic dressing)

Dessert:
Wine (8 oz)
Amazing arroz con leche (See Appendix 1)

Saturday:
Day Six

Breakfast:
Black coffee (10 oz.)
Milk, 1% (8 oz)
Whole-wheat bagel with fresh strawberry jam (3 Tbs.)
Banana (1)
Morning Snack:
Apple (1)

Lunch:
Grilled lemon, oregano chicken breast with roasted tomatoes and zucchini (1 breast)
Black beans (1/2 c.)
Brown Rice (1/2 c.)

Dinner:
Sherried mushrooms (See Appendix 1)
Spiced chickpea nuts (1/2 c.)
Baguette (4 slices)

Snack:
Celery (4 pieces) with peanut butter

Dessert:
Dark chocolate almonds (1 oz.)
Milk (8 oz.)

Sunday:
Day Seven

Breakfast:
Black coffee (8 oz.)
Fresh fruit (bananas and strawberries) (1c.)

Morning Snack:
Whole-wheat bagel with avocado mash (1/4)

Lunch:
Whole-wheat pasta with tomato paste (1/2 can) (with olive oil, garlic, zucchini,
mushrooms, and artichoke hearts)

Snack:
Mashed avocado (1/2) with salt and pepper
Mixed nuts with dried fruit (2 oz.)

Dinner:
Sauted veggies (peppers, onions, olives)
Mini Greek pizza muffin (3) (See Appendix 1)

Dessert:
Crme Catalana (See Appendix 1)

Nutrient Analysis:
Day 1
Meal

Food Item

Amount

Calories
(Kcal)

Protein
(g)

CHO
(g)

Fat
(g)

Iron
(mg)

Calcium
(mg)

Fiber
(g)

Vitamin A
(mcg)

Breakfast

Coffee
Whole Wheat Bagel
Avocado Mash
Hard boiled egg
1% Milk
Banana

8 fl. oz.
1/2 bagel
avocado
egg
8 fl. oz.
1 medium

2
139
54
39
102
105

0
6
1
3
8
1

0
30
3
0
12
27

0
1
5
3
2
0

0
2
0
0
0
0

5
15
4
13
305
6

0
5
2
0
0
3

0
0
2
37
142
4

Snack 1

Apple
String cheese
Almonds

1 whole
1 whole
1 oz.

72
78
169

0
8
6

19
1
5

0
5
15

0
0
1

8
205
75

3
0
3

8
38
0

Lunch

Whole Wheat Penne

pasta
Chorizo sausage
Crushed tomatoes
Red bell Pepper
Garlic
Yellow Onion

2 c.

344

15

74

42

137
41
13
2
14

7
2
0
0
0

1
10
2
0
3

11
0
0
0
0

0
2
0
0
0

2
74
3
3
8

0
2
1
0
1

0
14
64
0
0

Paprika
Virgin olive oil

link
1 c. (8 oz)
1/2 pepper
0.5 clove
small
onion
1 tsp.
1 tbsp.

6
119

0
0

1
0

0
14

0
0

5
0

1
0

57
0

Snack 2

Brown Rice, cooked

Tomato
Garlic

1 c.
1 whole
0.5 clove

215
16
2

5
1
0

44
4
0

2
0
0

1
0
0

20
9
3

4
1
0

0
38
0

Dinner

Paella
Garlic
Yellow bell pepper

1 c.
0.5 clove
1 whole

527
2
32

36
0
1

28
0
8

29
0
0

9
0
1

55
3
13

1
0
1

73
0
12

Olive oil
Diced tomato,
canned-no salt added
Vegetable stock, low
sodium
Bread crumbs
Parsley, raw

0.5 tbsp.
c.

60
20

0.0
1

0.0
5

7
0

0
1

0
37

0
1

0
7

2 tbsp.

1.4

0.0

0.4

0.0

0.0

0.0

0.0

59.6

2 tbsp.
1 tbsp.

53
1

2
0

10
0

1
0

1
0

25
5

1
0

0
16

Vanilla Greek yogurt

Strawberries

6 oz.
c.

139
27

14
1

2
6

0
0

0
0

201
13

1
2

3
1

2,432
2,922
87%

104
101
118%

351
485.5
72%

98
97.5
101%

23
8
288%
45

1,157
1,000
116%
2,500

41
38
108%

513
900
57%
10,000

Dessert

Total
DRI
% DRI
Upper limits

Nutrient Analysis:
Day 2
Meal

Food Item

Amount

Calories
(Kcal)

Protein
(g)

CHO
(g)

Fat
(g)

Iron
(mg)

Calcium
(mg)

Fiber
(g)

Vitamin A
(mcg)

Breakfast

Coffee

8 fl. oz.

Snack 1

Lunch

Snack 2
Dinner

Dessert

1% Milk
Whole wheat banana
nut muffin

8 fl. oz.

102

12

305

142

137

31

65

Apple

72

19

Whey protein

85

18

140

95

1% Milk

25.5 g.
scoop)
8 oz.

102

12

305

142

Banana

105

27

Spinach

2 c.

14

59

281

Cranberries

c.

85

23

Walnuts

oz.

93

14

Apple
Raspberry
vinaigrette dressing

c.

16

2 tbsp.

86

Paella

1 c.

527

36

28

29

55

73

Chickpea nuts

8 oz.

360

16

50

12

95

14

Dried mango

c.

79

21

14

Steak

4 oz.

208

34

19

Steamed broccoli

1 c.

34

39

75

Brown rice

c.

107

22

10

Strawberries
Dark chocolate

1 c.
1.5 oz. bar

53

13

27

216

25

14

16

Total
DRI

2484

137

303

91

25

1182

46

837

2,922

101

485.5

97.5

1,000

38

900

% DRI

85%

136%

62%

93%

313%
45

118%
2,500

121%

93%
10,000

Upper Limits

Daniel's Nutrients Report:

Day 1

Your personal Calorie goal is 2922. Your plan amounts are based on meeting you
Nutrients

Target

Average Eaten

Total Calories

2922 Calories

2533 Calories

Protein (g)***

56 g

119 g

Protein (% Calories)***

10 - 35% Calories

19% Calories

Carbohydrate (g)***

130 g

314 g

Carbohydrate (% Calories)***

45 - 65% Calories

50% Calories

Dietary Fiber

38 g

41 g

Total Sugars

No Daily Target or
Limit

87 g

Added Sugars

No Daily Target or
Limit

13 g

Total Fat

20 - 35% Calories

35% Calories

Saturated Fat

< 10% Calories

8% Calories

Polyunsaturated Fat

No Daily Target or
Limit

5% Calories

Monounsaturated Fat

No Daily Target or
Limit

19% Calories

Linoleic Acid (g)***

17 g

14 g

Linoleic Acid (% Calories)***

5 - 10% Calories

5% Calories

-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.3% Calories

-Linolenic Acid (g)***

1.6 g

0.8 g

Omega 3 - EPA

No Daily Target or
Limit

58 mg

Omega 3 - DHA

No Daily Target or
Limit

81 mg

Cholesterol

< 300 mg

324 mg

Minerals

Target

Average Eaten

Calcium

1000 mg

1157 mg

Potassium

4700 mg

4282 mg

Sodium**

< 2300 mg

1535 mg

Daniel's Nutrients Report:

Day 2

Your personal Calorie goal is 2922. Your plan amounts are based on meeting you
Nutrients

Target

Average Eaten

Total Calories

2922 Calories

2484 Calories

Protein (g)***

56 g

137 g

Protein (% Calories)***

10 - 35% Calories

22% Calories

Carbohydrate (g)***

130 g

303 g

Carbohydrate (% Calories)***

45 - 65% Calories

49% Calories

Dietary Fiber

38 g

46 g

Total Sugars

No Daily Target or
Limit

154 g

Added Sugars

No Daily Target or
Limit

61 g

Total Fat

20 - 35% Calories

33% Calories

Saturated Fat

< 10% Calories

9% Calories

Polyunsaturated Fat

No Daily Target or
Limit

7% Calories

Monounsaturated Fat

No Daily Target or
Limit

13% Calories

Linoleic Acid (g)***

17 g

18 g

Linoleic Acid (% Calories)***

5 - 10% Calories

7% Calories

-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.9% Calories

-Linolenic Acid (g)***

1.6 g

2.6 g

Omega 3 - EPA

No Daily Target or
Limit

58 mg

Omega 3 - DHA

No Daily Target or
Limit

72 mg

Cholesterol

< 300 mg

267 mg

Minerals

Target

Average Eaten

Calcium

1000 mg

1182 mg

Potassium

4700 mg

4461 mg

Sodium**

< 2300 mg

2463 mg

Menu Cost:
Monday- Day 1
USDA Food Cost Plan Chosen:
Single Male Living Alone
Budgeted amount for one week:
$67.56
Budgeted amount for one day:
$9.65
Food Item
Brand
Purchase
Purchas
Name
Size
e Price
Coffee
Folgers
33.9 oz.
$9.99
(ground)
1% Milk
Trader
1 gallon (128 $3.29
Joes
oz.)
Whole wheat bagel Trader
1 pkg. (6
$1.99
Joes
whole bagels)
Avocado
Haas
1 avocado
$1.00
avocado
Egg, hardboiled
Trader
1 dozen
2.99
Joes
Banana
Dole
1 banana
$0.19
Apple
Albertson 1 lb. (~4
$0.99
s
medium
apples)
String cheese,
Trader
1 pkg (14 oz.) $3.99
reduced sodium
Joes
Almonds, raw
Windmill 1 lb. (16 oz.)
$5.99
Farms
Spanish Virgin Olive Trader
1 L (67 tbsp.) $6.99
Oil
Joes
Yellow Onion
Windmill 3 lb (~10 ea.) $1.00
Farms
Garlic
Trader
3 oz. (1 clove) $1.29
Joes
Chorizo Sausage
Trader
1 lb. (16 oz.)
$4.49
Joes
Bell Peppers
Sprouts
1 ea.
$0.69
Crushed tomatoes,
canned
Whole wheat penne
pasta
Tomato, canned
diced no salt added
Long Grain Brown
rice

Serving
Size
8 fl. oz.

Cost per
serving
$0.04

8 fl. oz.

$0.21

bagel

$0.16

avocado
egg

$0.25

1 banana
1 apple

$0.19
$0.24

1 stick (1
oz.)
1 oz.

$0.28

1.5 tbsp.

$0.07

1/3 onion

$0.03

1 oz.

$0.43

2 oz. (1/2
link)
1.5 ea.

$0.56

0.12

$0.37

$1.03

Trader
Joes
Trader
Joes
Hunts

28 oz.

$1.99

8 oz.

$0.57

1 lb. (16 oz.)

$1.99

6 oz.

$0.02

14.5 oz.

$0.98

$0.54

Windmill
Farms

1 lb. (3
cups)

$0.99

8 oz. (1/2
cup)
1 c.
(cooked)

$0.16

Vegetable Stock,
reduced sodium
Paella Recipe (*see
appendix 1)
Bread Crumbs

Swanson

Parsley
Spinach, raw
Greek Yogurt,
vanilla
Strawberries

32 oz.

$1.98

1 fl. oz.
(2 tbsp.)
1 c.

$0.06

Homema 2 c.
de
Progresso 40 oz.

$4.00

$0.12

$1.99

1 oz. (2
tbsp.)
1 tbsp.
(1/2 oz)
1 c.

Trader
Joes
Trader
Joes
Dannon
Oikos
Trader
Joes

Bunch (2 oz.)

$.99

1 bag (16 c.)

32 oz.

$4.99

6 oz.

$0.93

1 lb. (16 oz.)

$2.00

$4.99

4 oz. (1/2
cup)
Total for one day:
$9.27

$2.00

$0.27
$0.12

$0.50

Discussion and Summary

Designing a culturally demanding meal plan for a 30-year-old moderately athletic

male was a challenging task. Daniel Penas meal plan was geared towards a traditional
Spanish diet for an individual who has slowly assimilated into an American lifestyle, yet
maintained his Mediterranean eating habits. While designing this diet, it was crucial to
meet Daniels high standards of food, which would satisfy his various dietary
requirements. Always on the go, his lifestyle requires quick, easy to make recipes that
provide him with adequate nutrients and calories to fuel his busy days. As an active and
artistic individual, it was essential that a sufficient food plan tailored towards metabolic
and cognitive efficiency and was made to parallel his hobbies of running and creating
artwork. Along with achieving a clear stream of consciousness with the food he eats,
heart health was also a priority due to hereditary concerns. With all this in mind, a meal
plan focused upon his food needs, wants, and main concerns was conducted and carried
out. In addition, helpful stretches were added to supplement Daniels running routine and
help improve and maintain his overall health.
Cardiovascular health was a key factor in the orchestration of Daniels diet. An
ample supply of healthy fats, whole grains, and fruits and vegetables were given to
Daniel to reduce potential risks of CHD or other heart related diseases was a focal point.
Throughout the day, a number of healthy fat sources are consumed such as a hard-boiled
egg, avocado, almonds and virgin olive oils along with his planned and cooked meals. It
has been seen that an effectively conducted Mediterranean diet plan well provided with
fats from various sources may reduce a number of heart health risks (12). Alpha linoleic
acid also known as Omega 3 is an essential fatty acid. Omega 3 has been shown to be
beneficial in aiding in the prevention of cardiovascular disease by lowering the levels of

LDL cholesterol (16). In day one, Daniel is getting alpha linoleic acid from food sources
such as olive oil and avocado. Although his intake is considered low in day one, day two
makes up for it. In day two Daniel is getting adequate amounts of Omega 3 from sources
such as steak, walnuts, and the shrimp in the paella recipe. Replacement of butter with
healthy oils lowered the amount of saturated fats within Daniels diet. A diet loaded with
fruits and vegetables, notably tomatoes, bell peppers, apples and bananas, among other
things, flourished in his food intake. With Daniels family heart problem in mind, his diet
was modeled to keep blood pressure low and not in an at risk state. With his grandfathers
recent death caused by heart failure, as well as his own fathers heart attack scare, Daniel
believes there was a high chance he was predisposed to have future heart problems.
Conducting a diet that optimally supplemented the needs related to his activity
became a key component to his diet. Adjustments were made specifically surrounding his
protein and carbohydrate intake. The adjustments for an endurance athlete of Daniels
caliber require a protein and carbohydrate intake of 1.1-1.4 g/kg and 5-7 gram per
kilogram of his body weight, respectively. While dealing with an active individual such
as Daniel, it is crucial to provide a diet plan that matches his personal preferences and
needs. (13) The pasta and paella recipes provide an example of how these needs of health
and cultural preferences were met. Carbohydrates within these dishes play the role of
replenishing his glycogen stores, which have been depleted through exercise. The high
levels of protein contained in these meals also prove to efficiently build and repair muscle
tissues trained while running. Healthy fats supplied via Spanish virgin olive oils in this
Mediterranean based diet are significant in providing Daniel enough energy to make it
through his long work shifts at work and still enjoy one of his favorite passions, running.

Since Daniel spends majority of his free time outside being active it is easy for
him to obtain adequate amounts of vitamin D subsequently from the sun. Living in
sunny San Diego it is also helpful as an individual can get 90% of the recommended
vitamin D intake from the sun alone (17). Vitamin D is important for maintaining bone
density and decreasing the chances of bone injury altogether. Along with vitamin D being
important for bone density, it is also a contributor to cardiovascular health, which is
important to Daniel and his need for a healthy lifestyle. The nutrient analysis for day one
and day two indicate that Daniel does not meet our calculated average for DRI of
carbohydrates, however he does fall into the adequate range of 45-65% of his total caloric
intake according to the AMDR. When Daniel is able to sell a painting he often spends his
extra money on products such as protein powder and gels. Gels are a quick and effective
way to provide Daniel with the extra carbohydrates during his daily runs. Along with the
gels providing him with adequate amounts of carbohydrates they are also providing him
with potassium and sodium to restore electrolytes and prevent muscle cramps while
running, in which he fell slightly short of in our nutrient reports (22).
With Daniel being the sole provider of himself his budget was calculated to be
$67.56 per week allowing him to spend a total of $9.65 per day. With the expensive cost
of living in San Diego, Daniels budget is a hurdle, which he has learned to deal with
successfully. Limiting himself to cheaper and plain foods would be an easier route for
Daniel to take, especially with his low paying job, yet he does not allow this to force a
less than satisfactory foods into his diet. Composing a diet was important to Daniel so he
could stay true to his cultural and spiritual identity. With Daniels high standard of food,
settling was not an option. In order to stay within budget, inexpensive proteins such as

legumes and chorizo were incorporated. This allowed Daniel to obtain adequate protein
levels and still have a diet that made him feel close to home. Buying meals in bulk and
sometimes cooking them in large quantities, such as the paella, allows Daniel to save
money and future time in the kitchen cooking his weekly meals. Prices were gathered
predominantly from local markets such as Trader Joes where he found the majority of
foods required for the meal plan, but the weekly farmers market also allowed him to
grab a few necessities while enjoying the fresh market feel similar to what he experienced
in Spain. Daniel begins each day with a simple cup of coffee, as that is a traditional part
of a Spanish breakfast. Coffee is also Daniels favorite way to start his early mornings.
Composing a diet that meets Daniels Druid religious beliefs was easily
manageable to coincide with his Mediterranean background. The Druid and
Mediterranean diets are keen on nourishing ones body with wholesome and natural
foods. Druids find that nature is very giving and flourishing with life. Therefore,
Daniels diet is simply constructed with fresh and healthy foods while emphasizing not
going beyond his nutritional needs and consuming mainly locally grown foods.
Incorporating the most wholesome foods held within the community as well as the foods
that follow a Mediterranean Spanish background, were important in designing a diet fit
for a Druid. (13).
Maintaining a consistent state of high-level cognitive functioning was a large
priority with Daniels diet plan. It has been seen that with a strict adaptation to a
Mediterranean-based diet that polyphenols and flavonoids increase neurotransmission
within brain cells and decrease the likelihood of neurodegenerative diseases (14). It was
imperative to design a meal plan, which stayed consistent with consumption of daily

fruits, veggies and coffee to retrieve these organic chemicals and delay mental fatigue.
With a conscious that is free from delay induced by GMOs or harmful additives in foods,
Daniel will likely connect with his inner artistic nature effortlessly. The art Daniel has
produced has never been done for the sole purpose of money, merely a reflection of his
vision and creativity. Yet, he still finds it necessary to be fully invested into this side
venture, as it could bring him a more lavish lifestyle he has long dreamed of.
The diet designed for Daniel included a number of meals to be accompanied by a
glass of wine. The reasoning behind this decision was as much for leisure, comfort, and
culture as it was for overall health. Moderate intake, up to 2 glasses of wine, has proved
to be beneficial while accompanied by a healthy diet and moderate exercise (15).
Resveratrol and polyphenols associated with wine consumption have additional
beneficial roles on heart health and brain cognition, which was seen in a number of other
foods embedded within a standard Mediterranean diet. Daniel, who has always enjoyed
the partaking in wine consumption at the end of a day, has been encouraged to enjoy a
glass or two in the evening to reap all the benefits within.
Recommended DRIs (Dietary Reference Intake) related to Daniel Pena
demanded intakes of 2,922 calories, 101g of protein, 485.5g of carbohydrates, 97.5g of
fat, 8mg of iron, 1,000mg of calcium, 38g of fiber, 900g of vitamin A, 90mg of vitamin
C, 2300mg of sodium, 11mg of zinc, 400mcg of folacin, and 15mcg of vitamin D. Based
upon the classical Mediterranean preference of having a wide variety of foods, DRIs
were mostly met, but not all. However, Daniel met the AMDR guidelines of 45-65% of
total kcal coming from carbohydrates.

When calculating the necessary nutrient needs for Daniel, all foods from the
prepared recipes were included. The totals for individual foods was tallied using USDAs
Super Tracker. This tracker provided an understandable summary of the nutrients within
a food, which was then compared to the DRIs set out for Daniel. Among other things, the
nutrients included in the Super Tracker software were: total calories, protein,
carbohydrates, fat, iron, calcium, fiber, vitamin A, vitamin C, sodium, zinc, folacin, and
vitamin D. Of these nutrient findings, Daniel had adequate levels of most of the nutrients
listed. On day one of the nutrient analysis Daniel, came within 75 percent of his total
kcal, protein, fats, iron, calcium, fiber, vitamin C, sodium, zinc, and folate, which was
considered adequate consumption. He fell short in his carbohydrates according to his
percentage of calculated DRI, but was still within 45-65% of total kcal coming from
carbohydrates. Daniel also fell short on his vitamin A intake. However, because Daniel
consumes a well balanced diet throughout the week, and on other days he is able to reach
his vitamin A intake, he is not likely to suffer from any adverse health effects. Daniel
does not get adequate amounts of vitamin D from his diet, but he does get about 90% of
his vitamin D from the sun. On day two of the nutrient analysis Daniel had adequate
levels of kcal, protein, fat, fiber, iron, calcium, vitamin A, vitamin C, and folate. He again
fell short on his calculated percentage of carbohydrates and dietary intake of vitamin D.
Because of monetary restrictions and the requirements for high food integrity menus
could not be adjusted too greatly to make up for the lower levels of carbohydrates.
Overall, if Daniel adheres to a well balanced diet for a majority of the time is likely have
good health.

Concisely, the individualized diet plan for Daniel Pena met his needs for a well
presented, great tasting, and fulfilling array of foods. Once we were able to understand
the type of person Daniel is, it became easy to fulfill his days with foods best suited for
him. As a Spanish born and bred citizen now living in San Diego, the Mediterranean diet
met all of these needs appropriately. Designing a Mediterranean-based diet can be quite
intricate and arduous based upon the clients cooking skills and availability. Luckily,
Daniels particular set of skills allowed inclusion of a number of dishes that are rarely
framed for a novice. When Daniel reached out for advice on a meal plan that would be
familiar, healthy, economical and effective, it was seen that this client was ready to live a
positive lifestyle in regards to overall health. The construction of this diet plan aims to do
just that. Even though some areas fall slightly short of the nutrition recommendations,
Daniel is getting a balanced diet throughout the entire week and will not suffer from any
negative health effects.

Appendices:

Spanish Recipes:
Appendix 1

Delicious Zarangollo Marciano Stewed Courgette with Onion from

Murcia
-Serves One-

INGREDIENTS
Cup extra virgin olive oil
Cloves of garlic, crushed
1 Yellow onions, chopped finely
Lbs. courgettes (zucchinis), peeled and diced
Salt (to taste)
Fresh black pepper
1/3 Tsp. chopped fresh oregano / tsp. dried oregano
2 Eggs

DIRECTIONS
Heat a quarter of the cup of olive oil in a large frying pan over a medium heat. Add the
onions and garlic to the pan and cook for 5 minutes, ensuring that you stir often. Reduce
the heat and cook for another 15 minutes or until the onions and garlic have turned soft
and translucent. Heat the rest of the olive oil in a different frying pan over a medium heat.
Add the courgette and cook for around 15 minutes, stirring often, or until the courgette
has softened and released its juices. Remove the pan from the heat and drain off the
excess liquid. Add the cooked courgettes to the frying pan containing the onions and
garlic. Season to taste with salt and pepper and then ass the oregano to the mixture.
Cooke over a medium heat for 5 minutes or so in order to blend the flavors. Stir often.
Break the eggs onto the vegetables in the pan and cool over a medium heat until the egg
whites are set. Remove from heat and serve hot; or allow to cool and the serve at room
temperature.

Savory Spanish Flan

-Serves One-

INGREDIENTS
1/3 Cup white sugar
1 Eggs
4.5 Oz. of sweetened condensed milk
4 Oz. of evaporated milk
1/3 Tbsp. vanilla extract

DIRECTIONS
Preheat oven to 350*F. In a medium saucepan over medium- low heat, melt sugar until
liquefied and golden in color. Carefully pour hot syrup into a round glass-baking dish,
turning the dish to evenly coat the bottom and sides. Set aside. In a large bowl, beat eggs.
Beat in condensed milk, evaporated milk and vanilla until smooth. Pour egg mixture into
baking dish. Cover with aluminum foil. Bake in preheated oven 60 minutes. Let cool
completely. Serve.

Wonderfully Sherried Mushrooms

-Serves One-

INGREDIENTS
1/2 Lb. white mushrooms, trimmed
1/3 Tbsp. extra-virgin olive oil
1/4 Cup cream sherry, (see Tip)
2.5 Cloves garlic, minced

1/2 Tbsp. lemon juice

1/4 Tsp. kosher salt
Freshly ground pepper (to taste)
Tbsp. minced fresh parsley

DIRECTIONS
Clean and cut mushrooms in half or quarters. Heat oil in a large skillet over medium high
heat. Add in mushrooms and stir for 10 minutes, stir in sherry and garlic, continue stirring
10-14 minutes until juices evaporate. Stir in lemon juice and add salt and pepper to taste.
Just before serving stir in parsley.

Amazing Arroz con leche

-Serves Three-

INGREDIENTS
1/2 Gallon Milk (whole or low fat)
1 Cup Paella Rice
1 Cup Sugar
2 Cinnamon Sticks (whole)
2 Strips of Lemon peel/lemon twist

DIRECTIONS
Pour rice and cinnamon into a heavy pot with water and let soak for one hour. Add milk
and bring to a boil. Once brought to a boil, reduce heat and let continue to cook. When
rice is fully cooked add in cinnamon and lemon zest and sugar, stir as you add
ingredients. Let sit and cool. Sprinkle some remaining sugar on top.

Delectable Pasta in Chorizo and Tomato Sauce

-Serves One-

INGREDIENTS
1 Tsp. Spanish Virgin Olive Oil
1/3 Medium- size yellow onion
Clove of garlic
Link Spanish chorizo sausage
Red bell pepper
1/3 Tsp. Spanish smoked paprika
8 Oz. crushed tomatoes
2 c. whole wheat penne, macaroni or spaghetti

DIRECTIONS
Peel and chop onion into small chunks. Peel and chop garlic. Remove pepper seeds and
veins. Cut chorizo into thin slices. Pour of the allotted olive oil into a frying pan on
medium. Saut the chorizo, pepper, onion, and garlic. Stir often. When onions are
translucent sprinkle in paprika and crushed tomatoes. Stir and cook for 5 minutes. Now
cook the penne in a pan and bring to a rolling boil. Drain the pasta. Mix pasta and sauce.
Serve

Spiced Chickpea Nuts

-Serves OneINGREDIENTS
3 Oz. chickpeas, rinsed
Tbsp. extra- virgin olive oil
Tsp. ground cumin
Tsp. dried marjoram
1/8 Tsp. ground all spice
1/8 Tsp. salt
DIRECTIONS
Position rack in upper third of the oven that has been preheated to 450* F. Blot the
chickpeas dry and toss in a boil with oil, cumin, marjoram, allspice and salt. Spread on a
rimmed baking sheet. Bake, stirring once or twice, until browned and crunchy, 25- 30
minutes. Let cool for 15 minutes.

Sizzling Mini Greek Pizza Muffins

-Serves OneINGREDIENTS
Tsp. extra-virgin olive oil
1/5 Cup finely chopped onion
1/5 Cup finely chopped red bell pepper

2 Tbsp. whole-wheat pastry flour

5 Tbsp. all-purpose flour
Tsp. baking powder
3/8 Tsp. chopped fresh oregano, or 1/8 teaspoon dried
Tsp. sugar
1/16 Tsp. a pinch of garlic powder
1/16 Tsp. a pinch of teaspoon salt
1 Tbsp. low-fat milk
1 Tbsp. crumbled feta cheese
1/3 large egg, well beaten
1/2 tablespoons tomato paste
tablespoons chopped kalamata olives

DIRECTIONS
Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook, stir until
onion is tender (5 minutes). Transfer in a large bowl and let cool for 10 minutes. Preheat
over to 400*F. Coat mini- muffin pan with cooking spray. Whisk whole- wheat pastryflour, all purpose flour, baking powder, oregano, sugar, garlic powder, and salt in a bowl.
Stir milk feta, egg, tomato paste and olives into the onion mixture. Add wet ingredients to
a well you have made in the dry ingredients. Mix until combined. Add to mini muffin
cooking pan. Cook for 13- 15 minutes, or until golden brown. Let sit for 5 minutes.
Serve.

Decadent 5 Bean Salad

-Serves Two-

INGREDIENTS
1 Cups green beans, cooked & drained*
1 Cups kidney beans, cooked & drained*
1 Cups garbanzo beans, cooked & drained*
1 Cups black beans, cooked & drained*
1 Cups pinto beans, cooked & drained*
Cups green onions, top & bulb chopped
Cup oil
Cup red wine vinegar

 Cup minced garlic

Tsp. black pepper
Chopped parsley for garnish

DIRECTIONS
Rinse and drain all beans in a colander. Transfer to a bowl with a lid. Stir chopped onions
and bell peppers into the beans. Whisk in oil and remaining ingredients together and pour
evenly over the bean mix. Let sit for about an hour. Serve.

Incredible Paella-stuffed Peppers

-Serves OneINGREDIENTS
Tbsp. Olive oil
Large clove of garlic, finely chopped
1 Plum tomato, chopped
Tbsp. chopped fresh rosemary
Salt/ Pepper to taste
2 Tbsp. vegetable stock
1 Mixed red, orange, and yellow bell peppers,
halved lengthwise and seeded
1 Cup paella
2 Tbsp. bread- crumbs
Tbsp. chopped fresh parsley
DIRECTIONS
Preheat to 400* F. In skillet add oil and garlic over medium heat, with constant stirring
for 30 seconds, and then add rosemary, tomatoes, salt and pepper. Cook for 3 more
minutes. Stir in stock and bring to a boil. Add salt and pepper additions to taste. Spread
the mixture on a bottom of a baking dish. Fill halved peppers with pre- made paella. Set
on top of the tomato mixture and cover tightly with foil. Bake for 50 minutes until tender.
In a bowl combine the breadcrumbs, parsley, salt and pepper, and remaining oil. Sprinkle
this mixture over the peppers. Turn on the broil. Return the baking dish to the oven and
let sit for about 30- 60 seconds, or until browning the breadcrumbs. Serve.

Crme Catalona
-Serves OneINGREDIENTS
Cup milk
1 Strip orange zest
Cinnamon sticks

Pinch of salt
1 Large egg yolks
1/8 Cup sugar, plus extra for caramelizing
1/8 Tbsp. cornstarch
Tsp. vanilla extract
DIRECTIONS:
In medium saucepan bring milk, orange zest, cinnamon sticks, and salt to a boil. Then
recue heat (3 min.). Whisk in premixed egg yolks and sugar until pale/ fluffy. Then whisk
in cornstarch.
Remove and discard orange zest and cinnamon sticks. Add milk to zest mix. Return to
sauce pan and let simmer until thickened. Strain the custard. Add vanilla extract. Let cool,
then cover for up to 24 hours. Serve.

Paella Recipe Pricing

Food Item

Brand
Name

Purchase
Size

Purchase
Price

Serving
Size

Cost per
serving

Boneless,
skinless chicken
breasts

Sprouts

1 lb.

$1.99

4 oz.

$1.00

Chorizo sausage

Trader Joes 1 lb.

$4.49

2 oz.

$0.56

Spanish Virgin
Olive Oil

Trader Joes 1 L

$6.99

tsp

$0.01

Windmill
Farms

3 lb.

$1.00

ea.

$0.05

Tomato, canned
no salt added

Hunts

14.5 oz.

$0.98

4 oz.

$0.27

Bell pepper

Sprouts

1 ea.

$0.69

ea.

$0.35

Garlic Clove

Trader Joes 3 oz.

$1.29

1 ea. (0.1
oz)

0.04

Sprouts

Bunch (2
oz.)

$0.99

tbsp.

$0.12

Brown Rice, long Windmill

grain
Farms

1 lb.

$0.99

c.
(uncooked)

$0.25

Vegetable Stock,
low sodium

Swanson

32 oz.

$1.98

c.

0.24

Peas, canned no
salt added

Green Giant 15 oz.

$0.88

c.

$0.11

Albertsons

$5.00

10 ea.

$1.00

Onion

Parsley

Shrimp

1lb (~50
ea.)

Total for one recipe:

$4.00

Equations:
Appendix 2
Ideal Body Weight: First 5 = 106lb, for every inch add 6 lb. so. 106 + (12x6) = 178 lb.
(80.9 kg)
Harris Benedict formula: 66 + (13.7 x 80.9) + (5 x 182.88) - (6.8 x 30)
66 + (1108.33) + (914.4) - (204)= 1884.73 = 1885 kcal/day
Activity Multiplier: 1885 x 1.55= 2921.75= 2922 kcal/ day**
Plus/ minus a 10% range: 2629.8 - 3214.2 kcal/day
Low cost plan weekly for December of 2014 (most recent posted) allowance= $67.56/ $9.65
per day
($56.30 plus add 20% since he lives alone)
Nutrient Recommendations:
Protein: Endurance athletes: 1.1-1.4g/kg body weight
88.99 g/PRO day 113.26g/PRO day
OR: AMDR = 10-35% = 292.2 kcal of protein/day 1022.7 kcal of protein/day
73.05 g/day 255.68 g/day
CHO:
Moderate athletes: 5-7g/kg BW 404.5g 566.3 g
AMDR: 45-65% kcal 1314.9 kcal of CHO/day 1899.3 kcal of CHO/day 328.7g/day
474.8g/day
Fats:
AMDR: 25-35% **closer to 25%
730.5 kcal of fat/day 1022.7 kcal of fat/day 81.2 g/day 113.6g/day
Fluid Needs: >3.7L/day

References for Runners:

Appendix 3

References
for Runners Con.
Appendix 3

Static vs. Dynamic Stretching

Supplemental Gel Information:

Appendix 4
1. Increased Energy
One benefit of most energy gels is obviously to give you more energy. In order to
maximize your energy, you need to know where it is coming from. Some energy gels use
caffeine as their main ingredient. Caffeine is a fine source of energy for some people, but
if you are not used to consuming caffeine, it is probably not the best choice for you. Other
energy gels provide you with energy from sucrose sources such as honey. Make sure you
read the label, so you know what you are getting. If there is an ingredient listed that you
are unfamiliar with, look it up. Look for energy gels with around 25 grams of
carbohydrates.
2. Replenished Electrolytes
When you sweat, you are losing electrolytes, mostly in the form of sodium and
potassium. This is another benefit of using energy gels. Most energy gels contain
electrolytes, which replenish the sodium you have lost through sweat. Electrolyte loss
varies from person to person and with how much you are exercising. If you end a run or a
bike ride and notice salt crystals on your forehead or arms, you probably lost a
considerable amount of sodium, and you would benefit from the use of energy gels.
It should be noted that not everyone needs to replace electrolytes. As a general rule, if
you are working out casually for less than one hour, water will be sufficient. Most quality
energy gels will contain approximately 35 grams of potassium and 45 grams of sodium.
3. Calories
Energy gels contain calories, and if you are competing in an endurance event, you will
need calories. Some people are too nervous in the morning of an endurance event to eat
solid food. This is where energy gels can be helpful. Energy gels contain anywhere from
40 calories to 150 calories. Shop around and find one that fits your caloric needs. There
are also various flavors to choose from. Make sure to try it before your endurance event
(not the morning of).
4. Glycogen
Another benefit of energy gels is that they delay the onset of glycogen depletion by
giving you a steady supply of glucose. If you have ever competed in a marathon and
experienced "hitting the wall," you have experienced the painful effects of glycogen
depletion. The average person can store approximately 2,000 calories of glycogen. When
you burn this energy, your body then begins to rely on fat, which is less efficient. The
result is extreme fatigue, muscle cramping and pain. Eating energy gels can alleviate the
effects of "hitting the wall."
(22)

Hiking and Running Trails:

Appendix 5
Trail
Fiesta Island
Trail

Difficulty

Description

Easy- 4 miles
Calories Burned
~540

Totally flat and generally away from traffic and pedestrians, the
Fiesta Island track is perfect
for a solid tempo run.
Although the island itself is
fairly desolate, there are boats
in the bay or dogs in the dog
park to provide distraction if
you need it. But if youre
doing a tempo run, you
shouldnt be distracted. So get
in your groove and go.

Sunset Cliffs
Trail

Moderate- 6.1 miles

Calories Burned
~815

Lake Murray
Trail

Moderate- 6.4 miles

Calories Burned
~820

Torrey Pines:
Beach Trail

Moderate- .75 miles

(one direction)
Calories Burned
~100

Start at Ocean Beach Dog Beach, run

toward the Ocean Beach Pier and
weave your way along Pescadero
Drive to the ocean. Run up Sunset
Cliffs Boulevard to Sunset Cliffs Park
and then make your way back.

Really flat trails with some slight

inclines, but nothing too difficult.
There are wonderful views of the
lake along the whole run and
restrooms at your convenience.
Very peaceful and many other
hikes/ activities around this area.

The end has a beautiful beach that you can access. Scenic and
not too difficult, but it is a steep trail. Be aware of loose rocks
and sand when running this route.

Potato Chip Rock Difficult- 8 miles

Hike
Calories Burned
~1,050

The first half of the trail is an uphill climb to start, and the
monumental potato chip is at the very top of this incline. This
may take you up to 2-3 hours to complete in full, the end is
worth the 4 mile incline, and perfect for a good achieving
workout.

NTC at Liberty
Station

This is a beautiful newly renovated naval base training station in

Point Loma. This is a nice place to run with minimal holes and
disruptions, you can merely make your own routes as you wish,
with about many acres to explore.

Moderate- Open
Space
Calories Burned
~Depending on
pace and distance

Stretches for Runners:

Appendix 6
Stretching is an important component of improving and maintaining ones overall health. It
improves flexibility and range of motion, improves circulation and mental alertness, relieves muscle
tension and reduces stress, improves performance and power, and prevents cramps and muscle strains.
Research shows that flexible muscles also recover more quickly because they are more receptive to
glycogen replacement, which will fuel your next run. The following are 5 important stretches for runners
that Daniel can incorporate into his daily routine. (18)

Type of Stretch

Starting Position

Action

Special Instruction

Lying
Hamstring
Stretch

Lay on you back with

you legs extended and
your back straight. Keep
your hips level and your
lower back down on the
floor. Bend your right
knee towards your chest,
keeping you left leg
extended on the floor

Slowly straighten your

right knee, grabbing the
back of your leg with both
hands. Pull your leg
towards you gently while
keeping both hips on the
floor. Breath deeply and
hold for 10-30 sec. Repeat
on opposite side.

Standing
Quad Stretch

Stand up tall, holding

onto a chair or wall for
balance if necessary.
Keep you feet hip-width
apart, your back straight
and you feet parallel

Reach back and grab your

left foot in your left hand,
keeping your thighs lined
up next to each other and
left leg in line with the hip
(not pulled back behind
you). Breathe deeply and
hold for 10-30 seconds.
Repeat on opposite side.

Lying Hip
Glute Hug

Lay on your back with

your legs extended and
your back straight. Keep
your hips level and your
lower back down on the
floor. Bend your left
knee, placing left foot

Grab the back of you left

thigh and hug your legs
towards your chest. Place
your right elbow on the
inner portion of your right
knee and push slightly to
the side. Breathe deeply

Stretch to the point of

mild discomfort, not
to the point of pain.
Never bounce. Keep
your hips down on the
mat. Try to keep leg as
straight as possible, only
pulling closer to you if
your flexibility allows.
To reduce the intensity
of this stretch bends the
knee of the stretching
leg.
Stretch to the point of
mild discomfort, not
to the point of pain.
Never bounce.
Straighten, but do not
lock the knee of your
standing leg. If you are
too inflexible to keep
your knees next to each
other, allow the bent leg
to come forward slightly
and gradually progress
to apposition where the
thigh of the bent leg is
perpendicular to the
floor.
Stretch to the point of
mild discomfort, not
to the point of pain.
Never bounce. Keep
your hips down on the
mat. To reduce the
intensity of this stretch,

Targeted
Muscle.
Hamstring

Thighs
(quads), hips

Glutes, hips,
lower back,
inner thigh

flat on the floor. Cross

your right ankle at your
left knee.
Lying Hip and Lay on your back with
Glute Stretch your legs extended and
your back straight. Keep
your hips level and your
lower back on the floor.
Bend your right knee
towards your chest,
grabbing it with you left
hand. Place your right
hand out to the side.
Leaning
Standing facing a wall,
Single- Leg
about 12 inches away
Calf Stretch from it. Extend your
arms in front of your
shoulders to place your
hands flat on the wall,
keeping the elbows bent.
Keeping both feet flat,
step or slide your left
foot back, lengthening
your left leg and
straightening your arms.

and hold for about 10-30

seconds. Repeat on
opposite side.
Keeping your shoulder
blades square (on the mat)
use your left hand to guide
your right knee across
your body and towards the
floor on your left side.
Breathe deeply and hold
for 10-30 seconds. Repeat
on opposite side.

dont bring your legs

towards your chest as
much.
Stretch to the point of
mild discomfort, not
to the point of pain.
Never bounce. Keep
your shoulders on the
mat. Dont force your
knee to the floor if your
not flexible enough to
do so.

You should feel the stretch

in the calf of the back
(straight) leg. Breather
deeply and hold for 10-30
seconds. Repeat on
opposite side.

Stretch to the point of

mild discomfort, not
to the point of pain.
Never bounce. Keep the
shoulders relaxed away
from your ears. The
more you lower your
heal to the floor, and the
farther you slide your
straight leg behind you,
the deeper you will feel
the stretch

Glutes, hips,
lower back

Calves

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