First of all, let’s define calories. Calories, or more precisely kilocalories, are simply units (such as pounds, grams, or miles) that are used to measure the amount of energy released during food breakdown or the energy required for metabolism[1].
Nutrient of the Week: Folate
Found in food sources, folate is a water-soluble vitamin that is part of the vitamin B complex. Because it dissolves in water, this vitamin can be easily lost during preparation and processing, which indicates that gentle cooking methods[1] should be preferred. Also, water-soluble vitamins are readily excreted when consumed in excess, meaning that very little is stored in the body. Thus, they should be consumed daily in order to address bodily demands.
Nutrient of the Week: Vitamin C
Vitamin C is a water-soluble vitamin that is essential to the maintenance of several body functions. Because humans cannot synthesize vitamin C, it has to be provided from the diet. Vitamin C is absorbed in the small intestine but is poorly stored in the body. This means that it must be consumed on a daily basis in order to prevent deficiency.
Nutrient of the Week: Vitamin D
Vitamin D is a fat-soluble vitamin that is synthesized by the body but can also be obtained from dietary sources. When sunlight exposure is abundant, the body can transform a cholesterol compound in the skin into a vitamin D precursor. UVB[1] exposure can provide from 80% to 100% of vitamin D needs. This means that one may meet his/her needs while sun bathing.
Do You Get Enough Water?
Water plays several vital roles in the body. It allows nutrient transportation to the cells and waste removal from body tissues. It acts as a shock absorber in joints, lubricates the digestive and respiratory tracts, and helps body temperature regulation. In addition, water is the perfect medium for several chemical reactions. You can find water both inside and outside body cells. Some are obvious such as blood, tears, and saliva; others, not so much. Did you know that muscle tissue is composed of 75% water? Even bones (20%) and teeth (10%) contain significant amounts of water.
Smart Snacking
Physiologically speaking, the human digestive system was designed to receive and process food every four hours or so in order to keep energy levels steady. That’s why we often get the munchies in the middle of the afternoon, between lunch and dinner time. Hunger is the physiological drive to eat, regulated by internal mechanisms. When we haven’t eaten for a while, body cells become deprived of fuel, which stimulates the feeding center in the brain to signal us to eat. Therefore, snacking is a way to maintain our energy levels.
Nutrient of the Week: Calcium
Calcium is the most abundant mineral in the body; 90% of it is stored in the bones. Even though calcium is the main mineral of bones and teeth, it is also found in body fluids where it is involved in other important roles such as muscle contraction, nerve function, blood clotting, and maintenance of normal blood pressure. Besides that, adequate calcium intakes are linked to reduced risk of certain cancers, kidney stones, hypertension, high blood cholesterol, and obesity.
Mind over Matter: Relearning to Eat
Presently, it is very common for people to eat without being aware of the food being consumed. Recent research showed that people who have the habit of munching on popcorn at the movies could eat the same amount of fresh or stale popcorn without noticing the difference[1]. This means that our current lifestyle can dictate eating practices and behaviors. Too many activities being pursued during the day, long commutes, and several distractions (television, computer and cell phone) push healthful eating to the bottom of our priority list. The problem is that such poor eating habits are hampering our ability to recognize internal cues of hunger and satiety. In addition, mindless eating leads to recurrent overeating and to the consumption of nutrient poor and unbalanced meals.
Slim Down Your Holidays
The holiday season is marked by the cheerfulness and warmth of being around family and friends. However, this time of the year is also famous for the abundance of rich foods, the lack of exercise, and the stress of having to accomplish too much in a short period of time. The problem is that the combination of these factors may have an impact on your waist line. If you want to avoid putting on pounds this season, check out the following tips to eat, drink, and be merry.
Practicing Healthy Eating Behaviors – Part III
- Choose a variety of foods from all of the food groups.
Why – First of all, keep in mind that there is no such thing as the perfect food. Therefore, a diet that includes foods from all of the food groups is more likely to provide most of the nutrients our body needs on a daily basis. Consuming a diverse selection of foods, especially fruits, vegetables, and whole grains, offers a rich supply of phytochemicals, substances linked to several health benefits such as reduced risk of cancer and heart disease. Also, a limited diet may contribute to excessive amounts of undesirable substances such as chemical contaminants. Finally, variety makes meals more interesting and avoids the monotony of eating the same foods day after day.