Weight alone doesn't. http://www.haescommunity.org/ There are overweight or obese people who have better cardiovascular health than normal-weight people. Daily vigorous activity is the key to good health. For some people regular exercise may not result in weight loss. That is OK. The body is amazing. It has a lot invested in its weight and wants to maintain it even if you try hard to diet it or exercise it away. It does it by slowing metabolism or making the body "efficient." The focus should never be weight loss.
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Watched in theater quite a few great movies. Argo (Oscar for best picture and screenplay, film editing) Lincoln (Oscar for best actor and production design) The Guilt Trip Zero Dark Thirty Side Effects Silver Linings - Playbook (Oscar for best actress) Each one of these is absolutely wonderful. My number one choice also would be Argo followed by Silver Linings
Watch this wonderful TED video at http://www.shanghaivegetarians.com/how-you-can-eat-to-starve-cancer/ Also see http://www.readcube.com/articles/10.1038/427787a
I started this course last week. This is a tough course. Requires solid understanding of classical mechanics and single variable calculus. Taught by the famous Walter Lewin of MIT. Dr. Lewin uses tons of gizmos in his classroom and conducts experiments as part of teaching. He is an absolutely wonderful teacher. He prepares >20 hours for a one hour class.
Supplements may not necessary at all as long as varieties of plant based foods (fruits, vegetables, and legumes) are consumed. If one takes some supplements limit them as follows. Excessive amounts of some of these supplements could incrase some cancer risks. Selenium: 55 mcg Vitamin E: 33 IU CalciumL 1200 mg Zinc: 11 mg Consume cooked tomatoes or tomato sauces along with other vegetables.
Nutritional component reducing cancer risk Cancer sites Fruits and non-starchy vegetables Lung, mouth, pharynx, larynx, esophagus, stomach Carotenoid-containg foods Lung, mouth, pharynx, larynx, esophagus Tomato Prostate Allum veg (onion, garlic) Stomach, colon, rectum Vitamin C containing foods Esophagus Folate-containing foods Pancreas Fiber-containing foods Colon, rectum Milk and calcium supplements Colon, rectum
I used http://www.pennmedicine.org/health_info/wellness/nutrition_calc.html INPUT: 136 lbs, 5 ft 5 in, male, 60 years, intermediate physical activity level. OUTPUT: To maintain your current weight , consume 2392 calories. The recommended distribution of your daily calories is: carbohydrates: 359 g protein: 60 g fat: 80 g The recommended daily amounts of key vitamins and minerals are: sodium: 2400 mg calcium: 1200 mg cholesterol : 300 mg vitamin D: 10 mcg vitamin C: 60 mg iron: 10 mg folate: 200 mcg vitamin B12 : 2 mcg
US Energy Sources: Coal 20% Oil: 26% Natural gas: 36% ___________ Nuclear: 9% Renewables: Biomass (wood, corn ethanol): 5% Hydro: 3% (pretty much fixed) Wind: 1.2% (almost 10 times the solar due to solar cost) Geothermal: 0.25% Solar: 0.17% (so low!) Solar cost is coming down! US Energy Information Administration: http://www.eia.gov/ US imports ~20% of its oil. ~24% from Canada ~10% from Mexico (dropping as Mexico is consuming more of its own oil) ~10% from Saudi Arabia ~8% fromVenezuela the rest from Nigeria, Russia, Iraq, Columbia, Algeria, Angola, Brazil About 22% of world oil is exported by SA, 18% by Russia, the rest of the countries are in single digits. US has 1400 active rigs producing 10 million bbls of oil. SA has 50 active rigs producing 11 million bbls of oil. >10 Russia (10.2) Saudi Arabia (11.2) United States (10.1) 7-10 4-7 China ( 4.3) Iran ( 4.2) 2-4 Brazil ( 2.7) Canada ( 3.6) Iraq ( 2.6) Kuwait
http://www.pennmedicine.org/health_info/nutrition/ http://www.heinfo.org/#! http://nutritionfacts.org/ http://www.ornishspectrum.com/proven-program/nutrition/
MyPlate, the latest food guide from the U.S. Department of Agriculture (USDA), makes it easier to see at a glance what your meal should be. I have used it. It does require some effort initially. But it is an eye opener. Tells you the empty calories, what nutrients you are over and what nutrients you are under. https://www.supertracker.usda.gov/default.aspx
Using http://www.fitnessmagazine.com/weight-loss/bmr/?ordersrc=googlecontent01bmr&s_kwcid=TC|6020|bmr%20calculator|www.bmi-calculator.net|C||9844446058 Your current calorie needs are 2063 per day. The number of calories consumed should be broken down as follows: Carbohydrates: 928 - 1341 carb calories, or 45-65% of daily intake Protein: 206 - 722 protein calories, or 10-35% of daily intake Fat: 413 - 722 fat calories, or 20-35% of daily intake Using http://www.caloriesperhour.com/index_burn.php BMR & RMR Results: The results of your calculations are: BMR 1,334 RMR 1,354 (calories) For an explanation of BMR and RMR and important notes on the accuracy of these calculations, see Calculating BMR and RMR . We also explain why RMR is likely to be more appropriate for your needs. As BMR and RMR only represent resting energy expenditure or calories burned during a day of rest, an adjustment must be made to reflect
Make half your plate fruits and vegetables Switch to fat-free or low-fat (1%) milk Avoid resturant food (too much sodium) , white bread, and frozen meals Drink water instead of sugary drinks Harris Benedict Equation [Online HBE calculator, Cornell: http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm] For men, B.E.E. = 66.5 + (13.75 x kg) + (5.003 x cm) - (6.775 x age) For women, B.E.E. = 655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age) Total Caloric Requirements equal the B.E.E. multiplied by the sum of the stress and activity factors. Stress plus activity factors range from 1.2 to over 2. For me: B.E.E. = 1138 kcal/d Caloric Requirement = 1606 kcal/d
Major minerals: Sodium, potassium, chloride, calcium, phosphorus, magnesium, sulfur Trace minerals:Iron, copper, zinc, selenium, iodine, chromium, fluoride, manganese, molybdenum & others Electrolytes (sodium and potassium) control nerve impulse conduction Help maintain pH balance; prevents acidosis & alkalosis Oxalates – found in greens and chocolates inhibit calcium and iron absorption. Tannins – found in tea and some grains can interfere with iron absorption. Phytic acid (phytates) – found in soy, bran, whole grains can interfere with absorption of calcium, zinc, iron and magnesium. Calcium helps transmit nerves, contract muscles, regulate blood pressure & release hormones Upper limit for Ca is 2500 mg. Recommended 1200 mg per day. High intake can cause kidney stones. Best sources: dairy (Milk, Yogurt, Cheese) Non-‐dairy: Dark green leafy vegetables, almonds, legumes, fortified juices
Vitamins are needed in small amounts in the body (in mg or micrograms). A, D, E, K - fat soluble C and B vitamins - water soluble Free radicals are linked to cancer, CVD, arthritis, diabetes, emphesema, kidney disease, Alzheimer's, Parkinson's, cataract. A, C, E, carotenoids, selenium, phytochmicals have anti-oxidant role. C: 90 mg per day, upper safe limit is 2000 mg per day. C may protect against lung, colon cancers. and lower CVD risk. Store food away from heat & light & eat soon after purchasing Cut fruits & vegetables as close to cook or serve time as possible Don’t soak vegetables before you cook them Cook in as little water as possible Use water from cooking vegetables to make soups & sauces Don’t rinse rice before cooking – washes away water-soluble vitamins
Lipid is chemical term for fat. 95% of dietary fat comes from triglyceride which is the major form of lipid in food & in the body Phospholipids allow water & fats to mix Sterols form cholesterol, vitamin D, sex hormones, cortisol (stress hormone). Lipids have methyl group (or omega) at one end and acid group at the other end. Saturated fats have no double bonds. Monounsaturated fats have one double bond. Polyunsaturated fats have more than one double bond. - Omega 6 fatty acid has the first double bond at 6th carbon from methyl end. - Omega 3 fatty acid has the first double bond at 3rd carbon from methyl end. We primarily use Canola oil which has the lowest monounsaturated fat and significant amount of omega 3 (ALA). Other sources relevant to me: Saturated: cheese, whole milk, coffee creamer Monounsaturated: Canola, peanut butter, almonds, pecans Polyunsaturated:walnuts, sunflower seeds, flax, salad sressing Avoid transfats (in bakery) altogether. Transfats in
Recommended Dietary Allowance (RDA) is 0.8Xweight in KGs for adults. My weight is ~62kg. So, the amount of proteins I should be eating = 50g. 50 g of protein would provide 200 cal. which would be be about 9% of my daily calorie needs. ids Proteins are essential for producing enzymes producing hormones, antibodies & transport proteins Maintaining fluid & electrolyte balance Maintaining acid-base balance Growing, maintaining & repairing body tissues Providing energy (4 kcal/g) Proteins are polypeptides made up by linking amino acids. My body (136 lbs) contains about 16% protein, i.e., about 22 lbs half of which is muscles. Dietary sources of proteins Dairy: milk, yogurt, cheese Animal flesh: poultry, fish, meat Legumes, nuts, eggs Grains – usually incomplete proteins Vegetables – usually incomplete proteins Soy is the only non-animal complete protein Quinoa, buckwheat, hempseed, amaranth – also complete Since I am a vegetarian, my protein source has been
All the nutrients are broadly classified as macronutrients and micronutrients. Macronutrients basically come from carbs, protiens, and fats. Carbs and proteins provide 4 kcal per gram. Fats provide 9 kcal per gram. Keep your fats in check! Micronutrients basicallyinclude vitamins and minerals and have no calorie content in them. Alcohol contains 7 kcal per gram. Carbs (CHO) should constitute the majority of kcals in a balanced diet. Carbs come from grains, fruits, vegetables, milk, legumes. Carbs are basically, 1 or more sugar molecules. Simple carbs are monosaccharides (galactose and fructose) and bisaccharides (maltose, sucrose and lactose). Maltote is glucose+glucose. Sucrose is glucose+fructose. Lactose is glucose+galactose. Complex carbs are polysaccharides - glycogen, starch, fiber. Glycogen is a polysaccharide made of highly branched chains of glucose – branching allows for quick breakdown to glucose. Starches consist of either straight or branched chains of