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Category Archives: Nutrition

Banana Double Berry Mango Smoothie

Ingredients:

Water – 1/2 cup
Protein – 100% Whey – 1 scoop
Banana – 1/2 medium
Strawberries – 1/2 cup
Blueberries – 1/2 cup
Mango – 1/2 cup
Spinach – 1/2 cup chopped

Nutrient Breakdown:

Carbs – 55 grams
Fats – 3 grams
Protein – 27 grams

Fiber – 9 grams

Total Calories – 325

There is much debate in the nutrition realm as far as what is the “right” way to eat. Which method is correct?

While I will fail to provide you with a specific answer, I have a common sense test! Any diet must answer yes to all the following questions to pass:

1) Is it balanced?
A diet that recommends too high (or low) of any one macro-nutrient (fat, carbohydrate, protein, etc) doesn’t pass this test.

2) Does it allow moderation of all foods?
A glass of wine? Sure. A bottle every day? No. Ice cream as an occasional treat? Why not. Ice cream as a daily meal replacement? No.

3) Is it something you could sustain long term and remain in good health?
The best diet is a healthy one you can maintain for your entire life, not a restrictive fad you follow only temporarily.

When a client asks a diet related question, my first response is to ask them if it passes this test.

 

Lose 10 pounds of body fat in one week!!!

OK, before you go any further, let me inform you that this is yet another fitness myth. Read on to find out why.

Let’s say that you hear about a new great diet that claims you can lose 10 pounds in one week. You want to lose weight so you imagine this could be the diet for you! Before you consider trying something similar to this scenario, let’s figure out if it’s in your best interest and if it will work right for you. What does it take to lose 10 pounds of fat in one week?

1. We know that 1 pound of fat is approximately 3500 Calories.

2. We know that to lose one pound of fat, you must actually use it. This goes back to high school physics. The second law of thermal dynamics states that mass is neither created nor destroyed. So, in order to get rid of fat off your body, you must use that stored energy to do work.

3. Burning Calories (“work”) can be accomplished in several ways:

    • a) RMR – short for the Resting Metabolic Rate. This is the minimum amount of calories needed to sustain the vital functions of the body during a relaxed, reclined, and waking state Things like breathing, heart beating, digesting food and even thinking all require calories. Most people have a RMR that falls into a range of 1200 – 2500 Calories per day. Also note that things like aging, muscle mass, hormone activity, and starvation (often AKA “dieting”) influence our BMR. The best thing to do to increase your BMR is to exercise (aerobic and strength train) and eat enough. When we eat less than around 1200 Calories per day our RMR actually slows down.
      b) TEF – short for the Thermic Effect of Food. Different foods require different amounts of Calories to digest. For example, meats take longer to digest than crackers. TEF is responsible for approximately 5% (give or take) of your total daily caloric expenditure.
      c) TEE – short for the Thermic Effect of Exercise. Any activity we partake in requires energy to accomplish. Driving takes fewer Calories than running. TEE can add a few hundred to a few thousand extra Calories towards your total daily expenditure. Various forms of physical activity require more work (and thus more energy) than others; additionally the way in which you perform physical activity can have an impact on how much your metabolism is increased after your workout, but that is a topic for another day.
  • 4. Weight loss occurs only when the Calories you expend each day are more than you consume (eat).

    5. We can approximate how much weight loss would occur if we find your Calorie balance.

    • a) Calculate your Resting Metabolic Rate (you can find various formulas or calculators online, or use one HERE). Let’s say that your RMR is 1800 Calories per day.
      b) Calculate the amount of Calories you burn during your daily activities. This will depend on many activities – your occupation and other activities during your average day. Let’s pretend that you burn an extra 500 Calories doing these things.
      c) Calculate the amount of Calories you burn doing structured workouts or other exercises during your average day. This is easier for some activities (such as running, if you know how far and long you ran) than others, but additional calculators can be found online to provide estimates. Let’s say that you burn an average 200 extra Calories per day through exercise.
      d) Calculate the number of Calories you eat. Let’s pretend you eat 2000 Calories per day.

      Calories out:
      1800 (RMR) + 500 (Activity Level) + 200 (Exercise) = 2500 Calories per day.

      Calories in:
      2000

      Calorie Balance (Calories in minus Calories out):
      2000 – 2500 = -500 Calories. You are in a calorie deficit of 500 Calories.

      e) If 1 pound of fat is equal to 3500 Calories, it would take you 7 days (1 week) to lose 1 pound of body fat.
  • BOTTOM LINE: If someone lost 10 pounds of fat in one week, they would have to expend an extra 35,000 Calories that week, or be in a caloric deficit of 5,000 Calories per day. To achieve that in the example above, you would have to burn and extra 2500 Calories per day, and that’s if your diet consisted of eating NOTHING! Therefore, if someone really lost 10 pounds, they lost something other than fat.

     

    Calculating Daily Caloric Expenditure

    To figure our estimated daily caloric expenditure we need to calculate your RMR* (Resting Metabolic Rate), Daily Activity Level, and your average daily caloric expenditure from exercising.

    • Formula: Daily Caloric Expenditure = RMR + Activity Level + Exercise
  • Step 1: Calculating Caloric Expenditure from RMR

    • Men RMR = 66.473 + 13.751(BW) + 5.0033(HT) – 6.755(Age)
      Women RMR = 655.0955 + 9.463(BW) + 1.8496(HT) – 4.6756(Age)
      Provide your weight (kg), height (cm), and age (years AND months)
      Don’t forget to convert weight in pounds to kilograms and height in inches to centimeters!
      1 lb = 2.205 kg (Example: 150 pounds / 2.205 = 68 kg)
      1 inch = 2.54 centimeters (Example: 65 inches X 2.54 = 165.1 cm)
      1 month = .083 years (Example: 25 years 5 months = 25 + (5X.083) or 25.42 years)
  • Step 1 Alternate (Quick Estimate, not as accurate):

    • Men RMR = BW (in lb.) X 11 kcal
      Women RMR = BW (in lb.) X 10 kcal
  • Step 2: Calculating Caloric Expenditure from Daily Activity Level

    • Daily Activity Level = RMR X Activity Level Percentage
      Multiply RMR by the following percentages based on Activity Level:
    • Men Women
      Sedentary 15% 15%
      Lightly Active 40% 35%
      Moderately Active 50% 45%
      Very Active 85% 70%
      Exceptionally Active 110% 100%
    • Sedentary = inactive
      Lightly Active = most professionals, office workers, shop workers, teachers, homemakers
      Moderately Active = workers in light industry, most farm workers, active students, department store workers, soldiers not in active service, commercial fishing workers
      Very Active = full-time athletes and dancers, unskilled laborers, forestry workers, military recruits and soldiers in active service, mine workers, steel workers
      Exceptionally active = lumberjacks, blacksmiths, female construction workers
  • Step 3: Calculating Average Daily Caloric Expenditure from Exercise

    • Average Daily Caloric Expenditure from Exercise = Total Weekly Caloric Expenditure / 7
      Add total Weekly Caloric Expenditure from Exercise and divide by 7.
  • Step 4: Add Totals from Steps 1 through 3 (RMR + Activity Level + Avg. Daily Exercise)

    • Formula: Daily Caloric Expenditure = RMR + Activity Level + Exercise
  • *RMR: (Resting Metabolic Rate): Minimum amount of calories needed to sustain the vital functions of the body during a relaxed, reclined, and waking state. Note that RMR is different than BMR (Basic Metabolic Rate), which is amount of calories consumed while at complete rest (sleeping).

     

    Is Bottled Water Better Than Regular Tap Water?

    While there is often an assumption that bottled water is purer than tap water, this is not likely the case. Bottled water and tap water are actually regulated by different agencies; in most cases the Food and Drug Administration (FDA) regulations on bottled water are less stringent than the Environmental Protection Agency (EPA) regulations that govern public water utilities. Typical bottled water plants are tested weekly, whereas municipal water plants are tested multiple times daily. Additionally, consumers are provided with test results every year on their local tap water sources, while the bottled water industry does not disclose the results of any contaminant testing that it conducts, which may raise consumers concerns over what may be found in bottled water.

    Numerous studies show that bottled water often (and by often, I mean 30-50% or more of samples!) contain contaminants such as yeast, mold, parasites, bacteria, arsenic and other carcinogenic chemicals. Resent concerns have also been raised over issues from additional contamination of chemicals that may be leaching from plastic water bottles, especially Bisphenol A (BPA) which in a recent American study, was linked it to breast cancer, changes in puberty, and other potentially harmful health problems.

    Of course, tap water is not without its own issues including its own potential contaminants and perhaps the largest reason for not drinking tap water: poor taste. The easy solution? The one you’re probably already thinking of: the installation of a water filter inside your home and a basic stainless steel water bottle for on-the-go. Water filters remove more contaminants than other treatments methods, are designed to specifically work with municipally treated water, and they are by far the most economical choice as well. A simple faucet mount water filter costs about $9-10 per 1000 gallons (a whole house filtration system about $2-3 per 1000 gallons). Bottled water, on the other hand, hovers around $4000 per 1000 gallons, making bottled water 400 times more expensive!

    Bottled water is less environmentally friendly and more expensive than tap water, and with a home water filtration system you control what goes – or doesn’t – in your drinking water. With the addition of a home water filtration system, tap water seems like a safer, smarter, healthier alternative to bottled water, and an obvious clear winner. Check out the resources listed below for more in depth information, and thank you for any comments or feedback you may provide.

    Additional Resources:

    General Resources – www.water.org / http://www.allaboutwater.org/
    U.S. Geological Survey Water-Quality Information – http://water.usgs.gov/owq/
    Bottled Water: Pure Drink or Pure Hype? – http://www.nrdc.org/water/drinking/bw/bwinx.asp
    Harmful Chemicals Found in Bottled Water – http://www.ewg.org/BottledWater/Bottled-Water-Quality-Investigation/NewsRelease