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How many calories do YOU need per day?

10/25/2014

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How many calories do YOU need per day?

Depending on who you ask, you’ll most likely get several different answers to this question.  If you’re trying to lose weight, you’ll come across suggested calorie intakes of 1200 calories a day for women, and 1500 calories a day for men.  But according to the World Health Organization, adults that do not have access to at least 2100 calories a day are considered to be in a famine.  So who is right?
What is a calorie?

A calorie is simply a unit of energy used to describe how much heat or thermal energy is contained within an organic (carbon containing) compound.  The exact definition of a calorie is "the amount of thermal energy necessary to raise the temperature of one gram of water by 1 Celsius degree, at a pressure of 1 atm."   Calories are not limited just to foods, but all organic compounds such as wood or petroleum (that can be burned) contain calories.

Not All Calories are Created Equal

One of the biggest misconceptions is that all foods are equal in terms of calories, but this simply is not true.  The difference comes down to the macro-nutrient profile of the food.  One gram of carbohydrate contains 4 calories, one gram of protein contains 4 calories, and one gram of fat contains 9 calories.  All of these macro-nutrients can be converted into energy, but since the human body runs solely on glucose, every gram of macronutrient containing compound much first be broken down to glucose in order to be converted into energy within our cells. 

Why carbohydrates make you lean!

Carbohydrate calories are the easiest of the macronutrients to break down into glucose because their chemical structure already resembles that of a glucose molecule.  Some carbohydrates are more easily converted into energy compared to others, depending on their molecular size and structure.  For instance, simple sugars (found in fruit) are relatively small chains of carbon-hydrate bonds and are the easiest and quickest of the carbohydrates to convert into energy.  If you think about a situation where you blood sugar or energy has even been super low (to the point of shakes), as soon as something like apple juice hits your lips, you immediately feel better!  Thats how quickly simple sugars are turned to fuel.  Complex carbohydrates, like starches, are comprised of much larger carbon-hydrate molecules, with a structure closer to glycogen (our storage form of fuel) vs. glucose, and require more effort (energy) to be broken down and converted into glucose fuel.

But if you consume too many carbohydrate calories won't they turn into fat?  Carbohydrates rarely get stored as fat because of their efficient breakdown and high burn rate (consider burned wood vs. oil), plus excess ingested carbohydrates are stored as glycogen (roughly 7000 calories, or 2 lbs worth).  In the instance that glycogen storage is exceeded, the rate at which carbohydrates are converted to body fat is extremely inefficient and actually requires energy from the body in order to complete the biochemical process (unlike fat or protein which are easily stored as body fat when consumed in excess of needs).  People who have metabolically adapted to a high carbohydrate diet actually have a higher functioning basal metabolic rate (BMR) due to the ease at which carbohydrates are burned within their body, which is indicated via their slightly higher core body temperature.

Whole carbohydrate foods like fruit and starches also contain other weight reducing nutrients such as water and fiber, which help to signal satiation, regulate digestion, and prevent overeating.  The reason why carbohydrates get the blame for weight gain occurs because 1.  people are not yet adapted to a high carbohydrate diet due to their previous calorie/carbohydrate restrictive dieting background  2.  people consider "carbs" to be high fat, high sodium foods like donuts, cakes, pizza, cookies, chips, french fries, bread, etc.  

A high carbohydrate, low fat diet comprised of fruit and starches is the leanest diet for humans because it naturally increases the metabolic rate, allowing stored body fat to be burned over time without more body fat accumulating due to the lack of fat in the diet.  Because of the metabolic increase, people following a high carbohydrate, low fat diet can actually eat more calories while continuing to effortlessly lose body fat overtime!  Keeping the diet low in fat and protein also aids in body fat loss by preventing fat storage by keeping insulin levels low.  The best sources of carbohydrate calories come from low fat, low sodium whole plant foods, like fruits, potatoes, rice, oatmeal, pasta, corn, and grains like millet, buckwheat, wheat, and amaranth.

Why high fat/high protein diets cause weight gain

Not only does fat contain a higher number of calories per gram than carbohydrates or protein, but every gram of excess ingested fat goes directly to storage in the human body as triglycerides.  Dietary fat was designed for storage due to its extremely large and complex chemical structure, which also makes them an inefficient source of direct fuel for the cells.  The metabolic process of converting a fat molecule to glucose is called gluconeogenesis, and involves several energy requiring steps.  This process is so inefficient and energy taxing that it actually requires a large amount of fuel (carbohydrate) and water to be available to aid the breakdown of fat, or else the metabolism takes a huge dive.  High fat, low carbohydrate diets in particular actually slow the metabolism down so much that our biochemistry begins to function as it would during starvation because of how energetically inefficient it is to turn fat into glucose.

People consuming high fat diets gain body fat  1. because dietary fat is most easily stored as body fat  2. because their metabolism is lowered.  High protein diets essentially mimic the effects of a high fat diet because excess dietary protein is also easily converted to body fat, and just like fat, protein is a very inefficient source of fuel, which causes our metabolic machinery to slow down in order to convert the protein into glucose.  To top it all off, excess amounts of fat and protein in the diet raise insulin levels, thus promoting fat storage of all macronutrients present in the blood. High fat, high protein diets also dehydrate the body which does further damage to the metabolism, and places an individual at risk for developing heart disease, cancer, kidney disease, diabetes, stroke, and obesity.  


Why do people opt for high fat/high protein diets for weight loss?

The significance behind the high fat/high protein diet for weight loss lies in the dehydration phenomenon that occurs when carbohydrates are limited in the diet.  A high carbohydrate diet naturally hydrates the system, which aids in keeping the metabolism high and promotes overall health and normal functioning of the system.  When carbohydrates are limited in the diet, hydration levels plummet, which is seen as weight loss on the scales.  More fluid loss occurs as protein and fat get broken down through the process of gluconeogenesis due to the production of toxic ketone by-products, which must be diluted in order to be eliminated.  High fat/high protein diets create the illusion of weight loss, but ultimately lead to weight gain and health complications resulting from a lowered metabolic rate and increased toxic load on the body.  
Calories in vs. Calories Out?  The importance of eating enough calories

The concept known as calories in vs. calories out is essentially based on the concept of calorie restriction for weight loss and calorie abundance for weight gain.  As we've learned not all calories are the same, and the macronutrient content of the diet can have varying effects on the metabolism.  Consuming the majority of total daily calories from carbohydrate foods is necessary  to maintain normal metabolic functioning, which in turn directly affects all systems of the body including hormonal, immune, muscular, skeletal, and nervous.  We need an ample amount of calories daily in order to keep the body healthy.  Although calorie restrictive diets promise quick weight loss, it always comes at the cost of our health.  Calorie restrictive diets mimic the effects of starvation on the body, lowering the metabolism and promoting chronic degenerative diseases like osteoporosis, hypothyroidism, and early aging.  The majority of people who've ever adopted a low calorie diet for weight loss, are unable to sustain the diet long term (without serious health problems) and eventually gain back to their pre-dieting weight plus 10% (I experienced this).  It can take years to recover from the metabolic damage caused from chronic calorie restriction.  Its incredibly effortless to lose and maintain permanent weight whilst maintaining metabolic health on a calorically sufficient high carbohydrate, low fat, low protein, low sodium diet as long as it is consistently practiced in the long term (at least 3-5 years). 

Why eating according to your appetite produces the best results for health, fitness, and weight loss

When you are hungry, your body needs fuel!  Ignoring your appetite is the perfect way to lower the metabolism, and set yourself up for a later binge and fat storage (due to decreased levels of leptin in the blood).  Hunger, cravings, appetite, satiety, digestion, and energy are the signals by which our body communicates the amount of fuel it needs in order to achieve and maintain optimal health, which varies according to what kinds of fuel you put into your body.  Cravings for salt, fat, alcohol, meat, and junk foods are all signs that the body needs more clean, carbohydrate fuel.  Fatigue, headaches, insomnia, depression/anxiety, stimulant use (caffeine, nicotine), mood swings, irritability, and lethargy are all signs of carbohydrate calorie deficiency!

So how do we get health, fitness, and weight loss results following our natural appetite?  The secret lies in making every meal based on high fiber, high carbohydrate foods like fruit, rice, oatmeal, or potatoes and eating until completely satisfied.  When we give the body what it desires in terms of fuel (glucose), we get rewarded with a high metabolism, fat loss, and incredible health, but only if we eat every time our appetite comes up.  When we eat enough carbohydrates at every meal, we give our body the fuel it needs to heal and perform in all areas of life.  Restricting calories and carbohydrates translates to restrictions in life experiences, and tasks that could be easy become very stressful.  Stress is one of the biggest signs that the system needs more fuel, so fill up at every meal to keep the stress away and create a lean, healthy, fit body!  

Signs that you are on track with your calorie intake (and metabolism):  

1.  Daily tasks and exercise seem effortless, or don't create added stress

2.  It's easy to keep poise in stressful situations
3.  It's easy to find time to exercise during the week AND you're fitness continues to improve
4.  You're able to recover quickly from physical exertion
5.  Waking up in the morning is effortless and doesn't require stimulants (coffee, cigarettes, etc.)

6.  It's easy to fall asleep and stay asleep
7.  Digestion and elimination are on point, minimal gas and bloating
8.  Appetite is good and hardy
9.  It's easy to be happy, productive, and positive
10.  Emotional state is rational and stable
11.  Skin is clear, smooth, and glowing

My Recommendations

Determining an individuals daily caloric needs involves many factors, including food choices, appetite, activity level, and digestive capacity.  In terms of macro-nutrient ratios, an optimally healthy diet will consist of 65% or more carbohydrates, 20% or less protein, and 15% or less fats.  For fat loss, it's best to aim for a macronutrient calorie ratio of 85-90% carbohydrates, 5-10% protein, and 5% fat.

In terms of caloric totals, I recommend a minimum of 2000 calories a day for adult women and 2500 calories a day for adult men based on a sedentary activity level.  For an ideally healthy and active lifestyle, adult women will need to consume 2400+ calories a day, and men will need 3000+ calories.  A great way to determine your own caloric needs would be to base it according to your natural appetite and satiation levels while consuming nutrient dense, high fiber plant-based foods.  For those looking for a more objective measure for determining calorie needs, you can determine your BMR (basal metabolic rate) and multiply it by your activity factor (Harris-Benedict Equation) to determine the appropriate calorie needs for your ideal body weight, age, height, and gender.

Well that's it for now!  If you have any questions or would like me to elaborate on any of the topics discussed, let me know! 
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Menstruation:  How to Cope Naturally

10/17/2014

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Menstruation:  How to Cope Naturally

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"That time of the month" is a phrase all women can relate to. It's a necessary aspect of every woman's life that serves as a sign of fertility. Over the past decades, various drugs have been developed to help a woman cope with cramps, breakouts, headaches, backaches, lack of energy, and even to control the cycle itself. While these miracle drugs may appear to get the job done, they could potentially be causing harm  in the process. In this post you will learn how to cope with menstruation naturally; without drugs, supplements, potions or pills!



Why All the Drugs?

One of the major reasons many women resort to drugs when dealing with period-induced pains is to mask the symptoms of an out-of-balance system. Taking drugs is like using a band-aid to fix a cut; we all know that band-aids don't actually fix cuts, they just cover them and if left on too long, they slow healing.  Lifestyle factors such as diet and hydration heavily influence the outcome of a menstrual cycle. Anyone following a high fat (Standard American, Paleo) diet combined with inadequate fluid intake is going to experience hell during their menstrual cycle. Fat of any kind thickens the blood. Thick blood moves very slowly, making the removal of the uterine tissue much more difficult and painful, resulting in horrible cramps and a heavy flow. Add dehydration into the mix, and you're likely to experience headaches, fatigue, backache, and muscle cramps. 

Menstruation is a Sign of Health!

One of the main reasons to not use drugs or supplements to cope with menstrual woes is that the monthly phenomenon is an indicator of health (or illness) in the body. Having a 28-30 day cycle with 2-4 days of moderate to light flow is a sign of good health. Heavy bleeding, excruciatingly painful cramps, an irregular cycle, or a completely absent cycle are all signs that something is not balanced in the body. Using drugs to "mask" the signs of poor health will only lead to greater problems in the future. Hormonal balance (or good health) is created when proper dietary and lifestyle factors are consistently followed for an extended period of time.

Natural Birth Control

While the subject of birth control is very controversial, in my experience, the cons have outweighed the pros. Weight gain, skin break-outs, irrational behavior, a future desire to to conceive children, and an increased risk of cancer are some of the reasons why most women opt for natural birth control methods over chemically manufactured ones. The downside to hormone-altering birth control is that it can result in hormonal imbalances after the birth control is discontinued (say when trying to conceive), causing a woman up to 1 year to re-regulate her hormones and menstrual cycle in order to conceive.

So what can you do to naturally prevent un-planned pregnancies?

1. Track your cycle! Pregnancy can only occur 3 days after a woman has ovulated. Ovulation usually takes place two weeks after the first day of the last menstrual cycle. If you are tracking your cycle, you will have a good idea of when that time will be and can plan accordingly.

2. Utilize condoms or use the "pull out" method.

3. Invest in a Lady-Comp Fertility Monitor. This little gadget tracks your cycle (for you) by taking your basal body temperature every morning. The only downside is they are pricey!

How to Naturally Work with your Body during Menstruation

1. Eat More Calories and Drink More Water.

Typically, the body will start giving warning signs that your getting close to your cycle in the form of fatigue and digestive upset. Menstruation requires a great deal of energy and fluid, so an increase in calories and water is recommended. Aim to increase your daily caloric intake by at least 500 calories/day (to your normal intake) a few days prior and during menstruation. Roughly 1 liter of water should be added to daily intake as well.

Do you know what your daily intake should be?

The recommended daily minimum caloric intake for adult women is 2000, as well as 2-3 liters of water/day. Active women can require upwards of 2400 calories or more per day.  Check out this video for more information about calories.

2. Choose High Carbohydrate, Low Fat Foods for Sweet Cravings

Chocolate may sound tantilizing for combating period-induced cravings, but beware, it could leave you bloated, crampy, and dehydrated. Instead, opt for what your body is truly craving: carbohydrates!  Fruits and starches provide adequate carbohydrate calories to satiate sweet cravings and meet increased energy needs. Fruits, especially will be easier on the digestive system, coming packed with fiber, water, sugar, and nutrients with a low fat content.  Go for high calorie, high carbohydrate foods like dates, bananas, potatoes, and rice to keep your tummy happy and cravings away.

3. Avoid Foods High in Fat

Fats, whether of plant or animal origin, can wreak havoc on an already compromised digestion system. Foods high in fat require more energy and water to be properly digested, and also take longer to digest than low fat foods. They also thicken the blood, which encourages a heavier menstrual flow and can promote acne. Foods high in fat include nuts, seeds, oils, and animal products (meat, fish, dairy, eggs). Healthy plant fats, like avocado can be eaten in moderation (keep to less than 1/2 every other day).

*Typically, if you are craving fats, you need to eat more carbohydrates to meet energy demands!

3. Be kind to your belly!

Digestive function becomes compromised during menstruation. Part of the reason for this occurrence is that a large majority of blood flow is required by the reproductive organs to assist with menstruation. This means less blood or energy is going to be available to assist with complex digestive processes. Menstruation also results in fluid loss, which will hinder digestive ability as well.

Practicing proper food combining  can save on digestive energy and prevent excess gas, bloating, constipation/diarrhea, and other digestive complications. Staying hydrated and avoiding foods like garlic, onions, raw vegetables (broccoli, cabbage, kale), spices, coffee, chocolate, nuts, seeds, beans, caffeine, artificial sweeteners, meat, diary, eggs, and alcohol can aid in avoiding digestive trouble as well.

3. Add a variety of iron-rich plant-foods to your diet

Iron is naturally lost during menstruation as it is the mineral that gives blood its red color. It's important to start replenishing iron stores before, during, and after menstruation in the form of vitamin C rich plant-foods. Vitamin C naturally aids the absorption of iron into the cells to be properly utilized. Foods that are high in both iron and vitamin C include raspberries, strawberries, cherries, pomegranates, blueberries, dates, blackberries, oranges, apricots, watermelon, bananas, potatoes, raisins, figs, and spinach.

4. Eat more electrolytes!

Magnesium and potassium are two electrolyte minerals that aid fluid balance and can ease muscle cramping. Opt for easy to digest foods like bananas, oranges, dates, and potatoes to supply your electrolyte needs.

5. Get some rest!

During your cycle is not the time to do be doing anything physically or mentally demanding. Schedule a rest day for yourself, take the day off work, and do whatever you can to make life easier on yourself. No matter what your schedule is like, your body is still going to be reverting a decent amount of your physical and mental energy towards menstruation. If you cycle falls on a week you know will be stressful, plan ahead by consuming more carbohydrate calories! Also, aim for 8-12 hours of sleep every night.

6. Heat it up!

Sometimes no matter how hydrated or fueled up we are, we can still get cramps! The best way to naturally deal with them is to apply heat and rest. Take a hot bath, grab a heating pad, or cuddle with your cat/dog/bunny. The heat will naturally promote muscle relaxation, blood circulation, and ease your pain.  

7. Get light to moderate exercise.

Exercise is a key element in maintaining health, but during your cycle its best not too push it too much.  Light to moderate exercise is recommended, including activities such as yoga, cycling, swimming, jogging or brisk walking.  Exercise can promote blood circulation which can benefit menstrual flow and ease cramping. The key is not to over-do it and take a rest day it needed.  When experiencing severe cramping, opt for restorative yoga postures, like this sequence here.  Normal exercise routines can be resumed once the cycle is over.

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8.  Invest in a Menstrual cup.

Tampons and pads can not only be messy/toxic/drying/irritating, but both become economically and environmentally taxing as well. Menstrual cups are a reusable option that can hold 3X the amount of menstrual fluid without absorbing natural moisture, and are toxin free. Click here for more information!

Well there you have it; the solutions for naturally coping with menstruation!

Hope this information helps- I know it works for me!

Feel free to comment, question, or share this information!

Victoria

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