After veiwing King Corn, and reading omnivores dilemma, I wonder if my sons constipation (if not exacerbated by corn product) is in due inpart to his diet of chips and soda as small(er) child. We do have some digestive issues in our family none being serious-- however, I have to make sure junk food is at a minimum or constipation sets in almost immediately, and lasts (without a bowel movement for up to 3 weeks) BAD stuff I know!!
Corn is a fairly difficult vegetable to digest. This is even more the case in babies and young children, as their gastrointestinal tract is not fulling developed. Try balancing corn and corn-containing foods with some fiber (prune juice, vegetables). Just don't overdo it on the fiber, as that could cause painful cramping.
Wednesday, January 28, 2009
Diet Soda vs Non-Diet Soda
Another great question from one of your classmates:
I'm curious about diet soda versus non-diet soda. I'm a Diet Coke addict. I love that it has zero calories and it gives me an extra boost of caffeine as well as filling me up (well, a little bit anyway). However, I have heard the rumors, and lots of people comment "you are going to get cancer drinking all the Diet Coke! Don't you know it caused cancer in rats?" But I know that on lots of diet plans they say you can drink as much water and diet drinks you would like. So I know it's not great for you, but it's better than regular soda, right? Do I need to give up my daily Diet Coke?
This is one of the most hotly debated topics by nutritionists!! I couldn't really find a clear answer because there is a lot of contradictions in the research that has been done. Here are a few links that discuss the debate. The strongest argument for diet soda causing cancer is artificial sweeteners (particularly aspartame) which is used instead of sugar (and in addition to high fructose corn syrup) to lower the caloric intake. The argument against is that varying studies that sometimes show negative effects of these sweeteners and sometimes don't.
http://joi.ito.com/weblog/2002/10/26/is-diet-coke-ba.html
http://www.docshop.com/2008/10/30/does-diet-soda-truly-lead-to-cancer/
Some interesting facts on why Coca-Cola uses high fructose corn syrup instead of sugar!!
Some quick numbers, on why Coke would use HFCS over sugar.
Annual US Per capita consumption of Coke in servings: 411
People in the United States: 297,890,000
Servings of Coke in the US, per year: 122,432,790,000
How much a 5 cent cost increase in sweetener, per serving, would affect the bottom line of Coca Cola: $6,121,639,500
How much a penny cost increase in sweetener, per serving, would cost Coca-Cola:
$1,224,327,900
How much 1/10th of a cent increase in sweetener, per serving, would cost Coca-Cola:
$122,423,790.
That's a cost saving in the billions over years time. Of course, what Coke doesn't tell you is that your tax dollars are supporting their profit margins. You can thank Corn subsidies for that.
UPDATE: For more explanation on the Government's role in Corn and Corn Syrup, read this article.
Additionally, Per Capita consumption of Coca Cola can be found in any of their company annual reports.
I'm curious about diet soda versus non-diet soda. I'm a Diet Coke addict. I love that it has zero calories and it gives me an extra boost of caffeine as well as filling me up (well, a little bit anyway). However, I have heard the rumors, and lots of people comment "you are going to get cancer drinking all the Diet Coke! Don't you know it caused cancer in rats?" But I know that on lots of diet plans they say you can drink as much water and diet drinks you would like. So I know it's not great for you, but it's better than regular soda, right? Do I need to give up my daily Diet Coke?
This is one of the most hotly debated topics by nutritionists!! I couldn't really find a clear answer because there is a lot of contradictions in the research that has been done. Here are a few links that discuss the debate. The strongest argument for diet soda causing cancer is artificial sweeteners (particularly aspartame) which is used instead of sugar (and in addition to high fructose corn syrup) to lower the caloric intake. The argument against is that varying studies that sometimes show negative effects of these sweeteners and sometimes don't.
http://joi.ito.com/weblog/2002/10/26/is-diet-coke-ba.html
http://www.docshop.com/2008/10/30/does-diet-soda-truly-lead-to-cancer/
Some interesting facts on why Coca-Cola uses high fructose corn syrup instead of sugar!!
Some quick numbers, on why Coke would use HFCS over sugar.
Annual US Per capita consumption of Coke in servings: 411
People in the United States: 297,890,000
Servings of Coke in the US, per year: 122,432,790,000
How much a 5 cent cost increase in sweetener, per serving, would affect the bottom line of Coca Cola: $6,121,639,500
How much a penny cost increase in sweetener, per serving, would cost Coca-Cola:
$1,224,327,900
How much 1/10th of a cent increase in sweetener, per serving, would cost Coca-Cola:
$122,423,790.
That's a cost saving in the billions over years time. Of course, what Coke doesn't tell you is that your tax dollars are supporting their profit margins. You can thank Corn subsidies for that.
UPDATE: For more explanation on the Government's role in Corn and Corn Syrup, read this article.
Additionally, Per Capita consumption of Coca Cola can be found in any of their company annual reports.
Tuesday, January 27, 2009
Neat Nutrition Site
One of your classmates sent me this link, it is a very cool site with all sorts of nutrition information!!
http://www.nutritiondata.com/
http://www.nutritiondata.com/
Thursday, January 22, 2009
Granola Bars
What's with all the hype around healthy food bars (Odwalla bars, Luna bars, etc)? Are they really that much healthier than an average (and less expensive) granola bar?
One of your classmates sent in this question. Let's compare a few!!
ODWALLA
Ingredients are for Odwalla Superfood Bar, ingredients will vary with flavor:
Grape Juice Concentrate, Dates, Raisins, Dried Bananas, Organic Rolled Oats, Organic Diced Dried Bananas (Bananas, Rice Flour), Oat Bran, Rice Syrup, Dried Unsulfured Unsweetened Coconut, Brown Crisp Rice (Rice Flour, Rice Bran, Rosemary Extract), Soy Butter (Soybeans, Soybean Oil, Salt), Vegetable Glycerine, Barley Flour, Oat Flour, Mango, Apple Juice (Apple Juice Concentrate, Water, Ascorbic Acid), Natural Vanilla Flavor, Spirulina, Calcium Carbonate, Soy Lecithin, Baking Soda (Aluminum Free), Vitamin C, Vitamin E, Folic Acid
LUNA
QUAKER
Ingredients
GRANOLA (WHOLE GRAIN ROLLED OATS, BROWN SUGAR, CRISP RICE [RICE FLOUR, SUGAR, SALT, MALTED BARLEY EXTRACT], WHOLE GRAIN ROLLED WHEAT, PARTIALLY HYDROGENATED SOYBEAN AND COTTONSEED OILS* WITH TBHQ AND CITRIC ACID ADDED TO PRESERVE FRESHNESS AND/OR SUNFLOWER OIL WITH NATURAL TOCOPHEROL ADDED TO PRESERVE FRESHNESS, DRIED COCONUT, WHOLE WHEAT FLOUR, SODIUM BICARBONATE, SOY LECITHIN, CARAMEL COLOR, NONFAT DRY MILK), SEMISWEET CHOCOLATE CHIPS (SUGAR, CHOCOLATE LIQUOR, COCOA BUTTER, SOY LECITHIN, VANILLA EXTRACT), CRISP RICE (RICE, SUGAR, SALT, BARLEY MALT), HIGH FRUCTOSE CORN SYRUP, SUGAR, CORN SYRUP SOLIDS, GLYCERIN, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL*, SORBITOL, CALCIUM CARBONATE, SALT, WATER, SOY LECITHIN, MOLASSES, NATURAL AND ARTIFICIAL FLAVORS, BHT (A PRESERVATIVE), CITRIC ACID.
*ADDS A DIETARILY INSIGNIFICANT AMOUNT OF TRANS FAT
NATURE VALLEY
Ingredients: whole grain rolled oats, sugar, canola oil, crisp rice (rice, flour, sugar, malt, salt), soy protein, honey, brown sugar syrup, high fructose corn syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour,. Contains soy, almond and peanut ingredients.
One of your classmates sent in this question. Let's compare a few!!
ODWALLA
Ingredients are for Odwalla Superfood Bar, ingredients will vary with flavor:
Grape Juice Concentrate, Dates, Raisins, Dried Bananas, Organic Rolled Oats, Organic Diced Dried Bananas (Bananas, Rice Flour), Oat Bran, Rice Syrup, Dried Unsulfured Unsweetened Coconut, Brown Crisp Rice (Rice Flour, Rice Bran, Rosemary Extract), Soy Butter (Soybeans, Soybean Oil, Salt), Vegetable Glycerine, Barley Flour, Oat Flour, Mango, Apple Juice (Apple Juice Concentrate, Water, Ascorbic Acid), Natural Vanilla Flavor, Spirulina, Calcium Carbonate, Soy Lecithin, Baking Soda (Aluminum Free), Vitamin C, Vitamin E, Folic Acid
LUNA
QUAKER
Ingredients
GRANOLA (WHOLE GRAIN ROLLED OATS, BROWN SUGAR, CRISP RICE [RICE FLOUR, SUGAR, SALT, MALTED BARLEY EXTRACT], WHOLE GRAIN ROLLED WHEAT, PARTIALLY HYDROGENATED SOYBEAN AND COTTONSEED OILS* WITH TBHQ AND CITRIC ACID ADDED TO PRESERVE FRESHNESS AND/OR SUNFLOWER OIL WITH NATURAL TOCOPHEROL ADDED TO PRESERVE FRESHNESS, DRIED COCONUT, WHOLE WHEAT FLOUR, SODIUM BICARBONATE, SOY LECITHIN, CARAMEL COLOR, NONFAT DRY MILK), SEMISWEET CHOCOLATE CHIPS (SUGAR, CHOCOLATE LIQUOR, COCOA BUTTER, SOY LECITHIN, VANILLA EXTRACT), CRISP RICE (RICE, SUGAR, SALT, BARLEY MALT), HIGH FRUCTOSE CORN SYRUP, SUGAR, CORN SYRUP SOLIDS, GLYCERIN, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL*, SORBITOL, CALCIUM CARBONATE, SALT, WATER, SOY LECITHIN, MOLASSES, NATURAL AND ARTIFICIAL FLAVORS, BHT (A PRESERVATIVE), CITRIC ACID.
*ADDS A DIETARILY INSIGNIFICANT AMOUNT OF TRANS FAT
NATURE VALLEY
Ingredients: whole grain rolled oats, sugar, canola oil, crisp rice (rice, flour, sugar, malt, salt), soy protein, honey, brown sugar syrup, high fructose corn syrup, salt, soy lecithin, baking soda, natural flavor, almond flour, peanut flour,. Contains soy, almond and peanut ingredients.
Wednesday, January 21, 2009
Great Link...
...audio only, sent in by one of your classmates. It even mentions the GI tract!!
http://www.npr.org/templates/story/story.php?storyId=99074990
http://www.npr.org/templates/story/story.php?storyId=99074990
Tuesday, January 20, 2009
I was just wondering about Essential Nutrients...
Doesn't it seem like an evolutionary flaw that we were not designed to be able to make all of the nutrients our bodies require?
This was emailed to me by a student.
This was emailed to me by a student.
Wednesday, January 14, 2009
Is meat, potato, vegetable really a balanced meal?
Here is a quick and easy guide to a balanced meal:
Non Starchy Vegetables
Yes, these are the cornerstone of a healthy meal. About half your plate should be filled up with these. Non-starchy means no potatoes, corn or beans or grains. These are simple veggies like leafy greens, carrots, egg plant, asparagus and such. Fruit can also work for this portion so if you want to pile your plate high with honey dew melon or grapes, that is fine. Try to keep this portion as unprocessed as possible. That means stay away from stuff canned in syrup, heavy sauces or fried preparation methods for example. Keep it fresh and simple.
Starchy Vegetables
This is a quick energy source. These include grains, corn, beans and such. Again, try to keep things as unprocessed as possible. Fried beans are not healthy, neither are processed pastas. However, whole grain pastas, fresh green beans, fresh corn, non bleached rice, etc. are great! Again, stay away from unhealthy sauces or preparation method. Fresh corn is not that healthy once you cover it in butter and rice is not nearly as good for you if it is fried. Fresh and light sauces like tomato based salsas and such are perfect. This portion of the meal should fill up about a quarter of your plate.
Protein
The last quarter of the plate is for protein. This should come in the form of lean meats like turkey, chicken, fish or venison. Some lean cuts of beef may be alright, but try not to go overboard. For vegetarians, this portion could include soy, eggs, beans, tofu, nuts or dairy. Again, taking something healthy and then deep frying it does not make for a healthy meal. So stay away from fat heavy preparation methods or sauces. Instead, try to liven things up with a variety of spices. They’re usually healthier for you.
With that said--vegetable, potato, and meat...yes, this is a balanced meal! But only if half your plate is the non-starchy vegetable!!
Non Starchy Vegetables
Yes, these are the cornerstone of a healthy meal. About half your plate should be filled up with these. Non-starchy means no potatoes, corn or beans or grains. These are simple veggies like leafy greens, carrots, egg plant, asparagus and such. Fruit can also work for this portion so if you want to pile your plate high with honey dew melon or grapes, that is fine. Try to keep this portion as unprocessed as possible. That means stay away from stuff canned in syrup, heavy sauces or fried preparation methods for example. Keep it fresh and simple.
Starchy Vegetables
This is a quick energy source. These include grains, corn, beans and such. Again, try to keep things as unprocessed as possible. Fried beans are not healthy, neither are processed pastas. However, whole grain pastas, fresh green beans, fresh corn, non bleached rice, etc. are great! Again, stay away from unhealthy sauces or preparation method. Fresh corn is not that healthy once you cover it in butter and rice is not nearly as good for you if it is fried. Fresh and light sauces like tomato based salsas and such are perfect. This portion of the meal should fill up about a quarter of your plate.
Protein
The last quarter of the plate is for protein. This should come in the form of lean meats like turkey, chicken, fish or venison. Some lean cuts of beef may be alright, but try not to go overboard. For vegetarians, this portion could include soy, eggs, beans, tofu, nuts or dairy. Again, taking something healthy and then deep frying it does not make for a healthy meal. So stay away from fat heavy preparation methods or sauces. Instead, try to liven things up with a variety of spices. They’re usually healthier for you.
With that said--vegetable, potato, and meat...yes, this is a balanced meal! But only if half your plate is the non-starchy vegetable!!
Is the food pyramid really responsible for the obesity trend?
This has been a controversial issue, it was a huge discussion from 2002-2004. I found a scientific magazine article that I trying to gain access to from the American Academy of Pediatrics. The article looks at the food pyramid as it relates to obesity. We'll read this and discuss it more once I get the article. Some argue yes, some argue no. What do you think?
What are the benefits of gatorade? Is it really better than water?
Flavor: Gatorade has light flavoring which encourages people to drink more so they fully rehydrate. Water lacks flavor, which can keep people from drinking enough to fully rehydrate.
Carbohydrate: Gatorade contains carbohydrate to provide energy to working muscles so you can go longer and stronger. Gatorade is absorbed by the body as quickly as water. Water provides no energy to enhance performance.
Electrolytes-Sodium and Potassium: Gatorade contains a small amount of sodium which gets you to drink and helps keep fluid in your system rather than using it through urination. Gatorade also helps maintain sodium balance in your blood. Water contains no sodium, it stimulates your kidney to turn on urine production more than if you drank a sports drink. Water does not replace electrolytes.
This information came from a "gatorade friendly" document that cites various scientific studies. www.gssiweb.com/tackleheat/pdf/vswater.pdf
Here is an interesting study that was done in Washington: http://www.selah.k12.wa.us/soar/sciproj2004/BrittanyD.html
Carbohydrate: Gatorade contains carbohydrate to provide energy to working muscles so you can go longer and stronger. Gatorade is absorbed by the body as quickly as water. Water provides no energy to enhance performance.
Electrolytes-Sodium and Potassium: Gatorade contains a small amount of sodium which gets you to drink and helps keep fluid in your system rather than using it through urination. Gatorade also helps maintain sodium balance in your blood. Water contains no sodium, it stimulates your kidney to turn on urine production more than if you drank a sports drink. Water does not replace electrolytes.
This information came from a "gatorade friendly" document that cites various scientific studies. www.gssiweb.com/tackleheat/pdf/vswater.pdf
Here is an interesting study that was done in Washington: http://www.selah.k12.wa.us/soar/sciproj2004/BrittanyD.html
What is better red wine vs. white wine?
Red wine has been shown in various studies to be good for your heart and help with brain sharpness. However, some recent studies have been looking at white wine as well. The jury is still out on this one...
Red wine does contain some antioxidants, but they are not absorbed very well. You are better off eating a spinach salad than having a glass of red wine.
Some studies show that alcohol also may have a very powerful effect and increase HDL "good" cholesterol by 20% if used moderately and along with a healthy diet and regular physical activity. Higher HDL levels are linked to lower risks of heart disease. This is all alcohol.
Just as you shouldn't eat a 12-ounce steak daily, you need to watch your portion sizes of alcohol as well.
What is one drink?
* 5 ounces of wine
* 12 ounces of beer
* 1.5 ounces of 80-proof distilled spirits, such as vodka
Alcohol supplies calories with few essential nutrients. If you drink alcohol, it needs to be budgeted into "discretionary calories" to maintain a healthy weight.
Red wine does contain some antioxidants, but they are not absorbed very well. You are better off eating a spinach salad than having a glass of red wine.
Some studies show that alcohol also may have a very powerful effect and increase HDL "good" cholesterol by 20% if used moderately and along with a healthy diet and regular physical activity. Higher HDL levels are linked to lower risks of heart disease. This is all alcohol.
Just as you shouldn't eat a 12-ounce steak daily, you need to watch your portion sizes of alcohol as well.
What is one drink?
* 5 ounces of wine
* 12 ounces of beer
* 1.5 ounces of 80-proof distilled spirits, such as vodka
Alcohol supplies calories with few essential nutrients. If you drink alcohol, it needs to be budgeted into "discretionary calories" to maintain a healthy weight.
Is counting calories really healthy?
Hopefully, you already know the answer to this question. No, because you want your diet to to be balanced. As you know, fat/carb/protein all have different numbers of kcals per grams. So, by counting calories if you have a lot of fat you'll reach your EER faster. But, your diet will be lacking carbs, proteins, and many essential vitamins and minerals!!
What are the essential vitamins?
Vitamins aid the body in turning food into energy and tissues. There are 13 vitamins: vitamin A; the vitamin B complex, which includes thiamine, riboflavin, niacin, vitamin B6, folic acid, vitamin B12 pantothenic acid, and biotin; and vitamins C, D, E, and K.
Minerals are important for growth and maintaining of body structures. Minerals help maintain digestive juices and the fluids found in and around your cells.
The essential vitamins and minerals vary between individuals, what is most important for one person may not be an issue for someone else...due to diet or ethnicity. With that said, I would say that Vitamin C, Vitamin D, Calcium, and Iron would rank the highest. Here is a list of all vitamins and minerals and their roles. If you lack something or have issue with something, maybe you will find this list helpful.
FAT SOLUBLE VITAMINS
Vitamin A: Antioxidant, essential for growth and development; maintains healthy vision, skin, and mucous membranes
Vitamin D: Essential for formation of bones and teeth; helps the body absorb and use calcium
Vitamin E: Antioxidant; helps form blood cells, muscles, and lung and nerve tissue; boosts the immune system
Vitamin K: Essential for blood clotting
Beta carotene: Antioxidant; used by the body to make vitamin A
WATER SOLUBLE VITAMINS
Vitamin C: Antioxidant; necessary for healthy bones, teeth, and skin; helps in wound healing
Thiamin (vitamin B1): Helps convert food into energy
Riboflavin (vitamin B2): Helps in energy production and other chemical processes in the body; helps maintain healthy eyes, skin, and nerve function
Niacin (vitamin B3): Helps convert food into energy; helps maintain proper brain function
Vitamin B6: Helps produce essential proteins; helps convert protein into energy
Vitamin B12: Helps produce the genetic material of cells; helps convert carbohydrates into energy; helps with formation of red blood cells and maintenance of central nervous system; helps make amino acids (the building blocks of proteins)
Folic acid (folate): Necessary to produce the genetic material of cells; essential in first 3 months of pregnancy for preventing birth defects; helps in red blood cell formation; protects against heart disease
MINERALS
Calcium: Essential for building bones and teeth and maintaining bone strength; important in muscle function
Chromium: Works with insulin to convert carbohydrates and fat into energy
Copper: Essential for making hemoglobin (oxygen carrying protein in red blood cells) and collagen (a protein in connective tissue); essential for healthy functioning of the heart; helps in energy production; helps in absorption of iron from digestive tract
Iron: Helps in energy production; helps to carry oxygen in the bloodstream and to transfer oxygen to muscles
Magnesium: Essential for healthy nerve and muscle function and bone formation; may help prevent premenstrual syndrome (PMS)
Phosphorus: Essential for building strong bones and teeth; helps in formation of genetic material; helps in energy production and storage
Potassium: Essential for maintaining balance of body fluids, transmitting nerve signals, and producing energy
Selenium: Antioxidant; essential for healthy functioning of the heart muscle
Sodium: Essential for maintaining normal blood pressure and balance of body fluids and for transmitting nerve signals
Zinc: Essential for cell reproduction, normal growth and development in children, wound healing (tissue repair and growth), and production of sperm and the male hormone testosterone
Minerals are important for growth and maintaining of body structures. Minerals help maintain digestive juices and the fluids found in and around your cells.
The essential vitamins and minerals vary between individuals, what is most important for one person may not be an issue for someone else...due to diet or ethnicity. With that said, I would say that Vitamin C, Vitamin D, Calcium, and Iron would rank the highest. Here is a list of all vitamins and minerals and their roles. If you lack something or have issue with something, maybe you will find this list helpful.
FAT SOLUBLE VITAMINS
Vitamin A: Antioxidant, essential for growth and development; maintains healthy vision, skin, and mucous membranes
Vitamin D: Essential for formation of bones and teeth; helps the body absorb and use calcium
Vitamin E: Antioxidant; helps form blood cells, muscles, and lung and nerve tissue; boosts the immune system
Vitamin K: Essential for blood clotting
Beta carotene: Antioxidant; used by the body to make vitamin A
WATER SOLUBLE VITAMINS
Vitamin C: Antioxidant; necessary for healthy bones, teeth, and skin; helps in wound healing
Thiamin (vitamin B1): Helps convert food into energy
Riboflavin (vitamin B2): Helps in energy production and other chemical processes in the body; helps maintain healthy eyes, skin, and nerve function
Niacin (vitamin B3): Helps convert food into energy; helps maintain proper brain function
Vitamin B6: Helps produce essential proteins; helps convert protein into energy
Vitamin B12: Helps produce the genetic material of cells; helps convert carbohydrates into energy; helps with formation of red blood cells and maintenance of central nervous system; helps make amino acids (the building blocks of proteins)
Folic acid (folate): Necessary to produce the genetic material of cells; essential in first 3 months of pregnancy for preventing birth defects; helps in red blood cell formation; protects against heart disease
MINERALS
Calcium: Essential for building bones and teeth and maintaining bone strength; important in muscle function
Chromium: Works with insulin to convert carbohydrates and fat into energy
Copper: Essential for making hemoglobin (oxygen carrying protein in red blood cells) and collagen (a protein in connective tissue); essential for healthy functioning of the heart; helps in energy production; helps in absorption of iron from digestive tract
Iron: Helps in energy production; helps to carry oxygen in the bloodstream and to transfer oxygen to muscles
Magnesium: Essential for healthy nerve and muscle function and bone formation; may help prevent premenstrual syndrome (PMS)
Phosphorus: Essential for building strong bones and teeth; helps in formation of genetic material; helps in energy production and storage
Potassium: Essential for maintaining balance of body fluids, transmitting nerve signals, and producing energy
Selenium: Antioxidant; essential for healthy functioning of the heart muscle
Sodium: Essential for maintaining normal blood pressure and balance of body fluids and for transmitting nerve signals
Zinc: Essential for cell reproduction, normal growth and development in children, wound healing (tissue repair and growth), and production of sperm and the male hormone testosterone
What do antioxidants do?
Antioxidants are substances that are capable of counteracting the damage caused by the physiological process of oxidation in animal tissue, which is a normal process. Antioxidants are nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). Oxidative stress occurs when the production of harmful molecules called free radicals is more than the antioxidants available. Free radicals are chemically active molecular fragments that have a charge due to too many or not enough electrons. Examples of a free radical include transition metals such as iron and copper, or nitric acid. Ozone is even a free radical. Free radicals containing oxygen, known as reactive oxygen species, are the most biologically significant free radicals. Examples of reactive oxygen species are things that are made from oxygen of oxygen such as hydrogen peroxide, singlet oxygen, and hypochlorous acid (sometimes these are not charged).
Free radicals, with too many or not enough electrons are unhappy. They want the perfect number of electrons...so, they search your body to steal or give away electrons. This stealing/giving away process can damage cells, proteins, and DNA. This is the same process that causes oils to become rancid, peeled apples to turn brown, and iron to rust.
It is impossible for us to avoid damage by free radicals. Free radicals arise from sources both inside and outside of our bodies. Oxidants that develop from processes within our bodies form as a result of normal aerobic respiration, metabolism, and inflammation. Exogenous free radicals form from environmental factors such as pollution, sunlight, strenuous exercise, X-rays, smoking and alcohol. Our antioxidant systems are not perfect, so as we age, cell parts damaged by oxidation accumulate.
Free radicals, with too many or not enough electrons are unhappy. They want the perfect number of electrons...so, they search your body to steal or give away electrons. This stealing/giving away process can damage cells, proteins, and DNA. This is the same process that causes oils to become rancid, peeled apples to turn brown, and iron to rust.
It is impossible for us to avoid damage by free radicals. Free radicals arise from sources both inside and outside of our bodies. Oxidants that develop from processes within our bodies form as a result of normal aerobic respiration, metabolism, and inflammation. Exogenous free radicals form from environmental factors such as pollution, sunlight, strenuous exercise, X-rays, smoking and alcohol. Our antioxidant systems are not perfect, so as we age, cell parts damaged by oxidation accumulate.
What foods stay in the stomach region?
As a general rule of thumb, white foods are usually processed. You want to stay away from these.
For example, pancake mixes, biscuits, sour dough bread, rice cakes, fat free or low fat cakes, snacks, chips, baked potatoes, donuts etc.
Why?
Your liver converts these foods into triglycerides, which leads to fat stores. These fat stores can hang around in the gut of your stomach region for a long period of time.
For example, pancake mixes, biscuits, sour dough bread, rice cakes, fat free or low fat cakes, snacks, chips, baked potatoes, donuts etc.
Why?
Your liver converts these foods into triglycerides, which leads to fat stores. These fat stores can hang around in the gut of your stomach region for a long period of time.
Is there more to calculating EER? Body type, muscle mass, etc?
Your EER is an estimate of the calories that your body requires at "rest", basically as your day-to-day world looks in this moment how many calories do you need to produce enough energy to maintain. This is just an estimate and does not account for body type, etc. There are three different body types, but most people fit somewhere in between two of these.
Ectomorphs are generally tall and thin and have long arms and legs. These people have difficulty gaining weight and muscle no matter how much they eat or how hard they weight train. They have the body type you tend to see in ballet dancers, runway models, long-distance runners, and some basketball players. A very small proportion of the population has this type of body.
Mesomorphs are generally muscular, shorter, and have stocky arms and legs. These people are strong and tend to gain muscle mass when they do strength training. They may find it difficult to lose weight, but they excel in power sports like soccer, softball, vaulting in gymnastics, sprinting events in track and field.
Endomorphs are generally shaped like apples or pears and carry more body fat. Their bodies resist losing weight and body fat no matter how restrictive they are with their eating. In fact, the more they “diet,” the more their metabolisms slow down to resist weight loss. These people are better able to handle long periods of starvation and famine (which was a benefit to our ancestors). Sports they excel at are distance swimming, field events, and weight lifting.
Body weight is not the best indicator of health and fitness, body composition is a better indicator. Why? Your genes determine your body type. Some body types carry more fat than others--no matter what you eat or how much you exercise. Percent body fat does not necessarily tell you how healthy or fit you are, or tell you how you look. How does one measure body fat? This isn't something that is very easy to measure, because it changes based on water weight and has a huge error margin.
Your body mass index is a helpful measurement to tell you if you fall within a healthy range (if you have a lot of muscle mass, this may not be the ideal measurement). BMI is calculated by the following formula: weight in kg / height in m2. If you're not familiar with kilogram and meter measurements, follow the steps below to calculate your BMI.
Step 1. Take your weight (in pounds) x 705
Step 2. Divide that number by your height (in inches)
Step 3: Divide that number by your height (in inches) again
Example: Woman who is 5’3” and weighs 135 lb.
Step 1. 135 lb. x 705 = 95175
Step 2. 95175 / 63” = 1511
Step 3. 1511 / 63” = 24
BMI = 24
Underweight Less than 18.5
Healthy weight 18.5-24.9
Overweight 25.0-29.9
Obese I 30.0-34.9
Obese II 35.0-39.9
Obese III 40+
So, yes, there is much more to caloric intake than the EER calculation.
Ectomorphs are generally tall and thin and have long arms and legs. These people have difficulty gaining weight and muscle no matter how much they eat or how hard they weight train. They have the body type you tend to see in ballet dancers, runway models, long-distance runners, and some basketball players. A very small proportion of the population has this type of body.
Mesomorphs are generally muscular, shorter, and have stocky arms and legs. These people are strong and tend to gain muscle mass when they do strength training. They may find it difficult to lose weight, but they excel in power sports like soccer, softball, vaulting in gymnastics, sprinting events in track and field.
Endomorphs are generally shaped like apples or pears and carry more body fat. Their bodies resist losing weight and body fat no matter how restrictive they are with their eating. In fact, the more they “diet,” the more their metabolisms slow down to resist weight loss. These people are better able to handle long periods of starvation and famine (which was a benefit to our ancestors). Sports they excel at are distance swimming, field events, and weight lifting.
Body weight is not the best indicator of health and fitness, body composition is a better indicator. Why? Your genes determine your body type. Some body types carry more fat than others--no matter what you eat or how much you exercise. Percent body fat does not necessarily tell you how healthy or fit you are, or tell you how you look. How does one measure body fat? This isn't something that is very easy to measure, because it changes based on water weight and has a huge error margin.
Your body mass index is a helpful measurement to tell you if you fall within a healthy range (if you have a lot of muscle mass, this may not be the ideal measurement). BMI is calculated by the following formula: weight in kg / height in m2. If you're not familiar with kilogram and meter measurements, follow the steps below to calculate your BMI.
Step 1. Take your weight (in pounds) x 705
Step 2. Divide that number by your height (in inches)
Step 3: Divide that number by your height (in inches) again
Example: Woman who is 5’3” and weighs 135 lb.
Step 1. 135 lb. x 705 = 95175
Step 2. 95175 / 63” = 1511
Step 3. 1511 / 63” = 24
BMI = 24
Underweight Less than 18.5
Healthy weight 18.5-24.9
Overweight 25.0-29.9
Obese I 30.0-34.9
Obese II 35.0-39.9
Obese III 40+
So, yes, there is much more to caloric intake than the EER calculation.
Is "raw" sugar that much better for you? What about Stevia?
Yes and no. Yes, raw sugar has more vitamins and minerals that occur naturally in the sugar cane, so it is a carbohydrate that is less empty than white sugar. Raw sugar is made by evaporating sugar cane juice without adding chemicals and with less factory processing. No, sugar is sugar. Consuming sugar causes an increase in blood insulin then in turn causes your body to take sugar stores in your blood and convert them to fat. Non-nutritive sweeteners like stevia may be a better alternative to raw sugar, but beware of Splenda. Due to a the looseness of FDA law, Splenda is 98% pure sugar, but the label can say sugar-free.
Stevia Article
http://www.greenlivingtips.com/articles/103/1/Stevia---sugar-alternative.html
White Sugar vs. Raw Sugar Article
http://www.greenlivingtips.com/articles/73/1/White-sugar-vs-raw-sugar.html
Stevia Article
http://www.greenlivingtips.com/articles/103/1/Stevia---sugar-alternative.html
White Sugar vs. Raw Sugar Article
http://www.greenlivingtips.com/articles/73/1/White-sugar-vs-raw-sugar.html
How is protein powder made?
Protein powder can be made from the following sources:
1. Whey: high levels of all the essential amino acids not produced by the human body, and is absorbed by the body very quickly
2. Egg: white protein is a lactose- and dairy-free protein
3. Soy: contains all essential amino acids, and is an alternative protein for vegetarians
4. Casein: rich in glutamine, an amino acid that aids in recovery, and has casomorphin which helps the body to absorb the amino acids over a long time
5. Hemp seed: contains complete and highly-digestible protein and hemp oil is high in essential fatty acids
These sources are concentrated, then processed into the powdered form, to be reconstituted into a liquid form (protein shake, mixed with fruit juice or milk).
1. Whey: high levels of all the essential amino acids not produced by the human body, and is absorbed by the body very quickly
2. Egg: white protein is a lactose- and dairy-free protein
3. Soy: contains all essential amino acids, and is an alternative protein for vegetarians
4. Casein: rich in glutamine, an amino acid that aids in recovery, and has casomorphin which helps the body to absorb the amino acids over a long time
5. Hemp seed: contains complete and highly-digestible protein and hemp oil is high in essential fatty acids
These sources are concentrated, then processed into the powdered form, to be reconstituted into a liquid form (protein shake, mixed with fruit juice or milk).
Are all calories the same? Junk food vs. healthy food?
No, because different building blocks of food are equal to a different number of calories.
1g of Fat = 9 kcals
1g of Carbohydrate = 4 kcals
1g of Protein = 4 kcals
1g of Alcohol = 7 kcals
So, if you eat two foods that are each about around 200 kcals their building block content could differ quite a bit. Here's an example
Chocolate Pop-tart (~205 kcals)
5.8g fat x 9 kcals/g = 52.2 kcals from fat
35.6g carb x 4 kcals/g = 142.4 kcals from carb
3.4g protein x 4 kcals/g = 13.6 kcals from protein
Bright Eyed and Blueberry Jamba Juice Smoothie (~200 kcals)
0g fat x 9 kcals/g = 0 kcals from fat
39g carb x 4 kcals/g = 156 kcals from carbs
9g protein x 4 kcals/g = 36 kcals from protein
You will notice that these don't add up exactly to the kcals, this is because of other calorie contributions such as: cholesterol, sodium, potassium which often appear in small mg amounts.
1g of Fat = 9 kcals
1g of Carbohydrate = 4 kcals
1g of Protein = 4 kcals
1g of Alcohol = 7 kcals
So, if you eat two foods that are each about around 200 kcals their building block content could differ quite a bit. Here's an example
Chocolate Pop-tart (~205 kcals)
5.8g fat x 9 kcals/g = 52.2 kcals from fat
35.6g carb x 4 kcals/g = 142.4 kcals from carb
3.4g protein x 4 kcals/g = 13.6 kcals from protein
Bright Eyed and Blueberry Jamba Juice Smoothie (~200 kcals)
0g fat x 9 kcals/g = 0 kcals from fat
39g carb x 4 kcals/g = 156 kcals from carbs
9g protein x 4 kcals/g = 36 kcals from protein
You will notice that these don't add up exactly to the kcals, this is because of other calorie contributions such as: cholesterol, sodium, potassium which often appear in small mg amounts.
Questions!
Nutrition is a huge area of study with many intricate details. The biology component of nutrition is very straight forward and this is my area of expertise. When it comes to the details of food and nutrients, I don't have all the answers beyond the basics.
I am extremely impressed with the quality and quantity of questions being asked by the evening NTR 150 students. Since there isn't enough class time for me to answer every single question, I am going to do my best to answer them all in this blog.
If I miss one of your questions during class or you think of another that you don't see up here, please comment on any of the posts and I will try to get an answer posted as soon as possible. Also, if you have comments or further answers about any of the questions/answers posted here...please comment.
I am extremely impressed with the quality and quantity of questions being asked by the evening NTR 150 students. Since there isn't enough class time for me to answer every single question, I am going to do my best to answer them all in this blog.
If I miss one of your questions during class or you think of another that you don't see up here, please comment on any of the posts and I will try to get an answer posted as soon as possible. Also, if you have comments or further answers about any of the questions/answers posted here...please comment.
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