View forum | Search | Print
| Newbie Guide |  | |
|---|---|---|
|
Author:
FLERGS, CalorieKing.com.au
Date: 6:46pm WST, August 12th 2007 |
 |
|
|
First up do a search to see if your questions are already answered somewhere. In the forums section Just type in your question e.g "Eating back exercise cals" and change to All Dates, wait a little bit and all posts with that question will pop up. Makes for some interesting reading. Thanks to the wonderful Jini, this is everything you ever need to know. CONTENTS: Using the food diary. Emoticons and HTML explained Account settings, singatures etc Public Profile Water General Info Three Green Ticks 10,000 steps Protein Calcium Iron Fats Eating Back Exercise Cals Calories/Kilojoules explained Calories, Calories, Calories Minimum Calorie Intake Nutrients  Megan HW: 84kg CW: 56.6kg 1 kilo off! Goal: 55kg Height: 152cm www.myspace.com/flergs http://community.webshots.com/user/Flergs http://www.facebook.com/profile.php?id=732394504 |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:46pm WST, August 12th 2007 |
|
|
|
USING THE FOOD DIARY As its a newish diary for us I have tried my best to adapt Cassy's wonderful instructions on using the diary so here goes: To access your Food Diary! Select 'Food Diary' option from under the 'Food & Exercise Diary' Section on your 'Today' screen. ________________________________________________ Using your Food Diary! 1. To add your choice of foods, that you have to search the database for, it is best to type the type of food with a then more defined description, e.g. carrot fresh boiled, bread white, beetroot canned, beef rump lean, walnut shelled, bran cereal, etc. 2. Select the relevant 'Meal' option to your entry. 3. 'Add' to your Diary. 4. A listing of the 'most popular foods' will be displayed. You can then scroll through this listing to look for your selection. 5. If your selection is not within this listing, select 'Show All Search Results'. This will display a larger listing of foods that fit your description. 6. Click on the food you want to add. 7. Enter the quantity, serving size option. 8. Decide which meal it is for i.e. breakfast. 9. It has now been added to your diary. 10. If you want to remove it click on the red x in front of the food in your diary and it will go. *** If your food selection was not listed you have to use 'Custom Food' to create you own listing. *** _________________________________________________ To Create 'Custom Food'!! 1. You must first have a full listing of the nutritional information for your food to create a Custom Food. 2. Select 'Custom' option. 3. Create your name for the food, and fill in the details etc. 4. Click save custom food and it should be saved. _____________________________________________________ To create a my meal 1. Add the whole amount of food for the recipe for example if the whole recipe contains 500g chicken add it to your diary. 2. Add each ingredient as the whole recipe amount. 3. Don’t get worried about the calorie amounts appearing yet. 4. Once all added to say dinner, click on save meal which is located above the title of dinner etc in your diary. 5. All ingredients will appear. 6. Name your meal eg Savoury chicken 7. Put how many serves it should do i.e. 6 8.Click save meal. 9. This returns you to the diary. 10. Now click on all the little red crosses on the foods you just added. 11. Then click on load meal in the desired section eg dinner. 12. Fill in how many serves you are having 13. Find the meal in the scroll section. 14. You can either add it as a whole item or have it show as individual items. 15. Click on load meal and its in your diary. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:46pm WST, August 12th 2007 |
|
|
|
Here is some help for you from Rose on Emoticons ( the smily thingos) If you do : ) without spaces you get : y : = : n : = : ( = : D = : P = : O = :O : @ = : $ = : ) = ; ) = : cool : = : evil : = : huh : = : mad : = : bang : = : love : = : clap : = : kiss : = : hi : = : bye : = What others are there? To do bold and italics using HTML tags, type again without the spaces indicated here: < b > this is bold < / b > = this is bold (you need the < / b > is to turn it off) < i > this is italic < / i > = this is italic < b > < i > this is bold italic < / i > < / b > = this is bold italic If you click preview you can check them before posting. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:47pm WST, August 12th 2007 |
|
|
|
Signatures for the forums Account settings are found under the grey bars at the top of the screen. It is in green writing. Click on the words account settings to open it. you will find: its in blue. Personal and Community Settings • Take your personal profile • Change check-in day • Change your public information and privacy settings • Set your public profile and photo • Change your forum & signature settings Click on change your forum and signature settings. A new page will open with a text box for tying in. this is where you can add things like: CW = current weight GW = goal weight SW = start weight CKSW= Calorie King start weight HW = heaviest weight A motto. You can use emoticons too. I have included how to do those in the guide. This will appear at the bottom of your forum posts. So you can include any information you want. There is a character limit though of 250. I have found it useful to hit the enter key a couple of times as this way when you type in the reply box on the forums you are typing above your signature. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:47pm WST, August 12th 2007 |
|
|
|
Public profile You can get to know us a bit better by bringing up our 'Public Profiles' too. This is done by clicking on our 'Usernames'. You can create your own by selecting the 'Set Your Public Profile & Photo' option within the 'Account Settings' Menu. When you do your profile its asks you if you want plans, if you selected yes, click on meal plans on your diary page and it will show up then. If you didn't select it when you first did your profile, simply redo it. Click on 'Account Settings' in the same line as Log Off at the top of your screen (just below the grey menu line). Click on 'Take your personal profile' and Click in the box in Question 5. Click 'Next' at the bottom of the page then 'Next' at the bottom of the 2nd profile page then click 'Click here to visit your Today page now' or go straight to the diary via the 'Food & Exercise Diary' link at the left of your screen The meal plan does not appear on the food diary now, except those foods you have marked as eaten. You need to click on the "Meal Plan" Link up the top of the diary (just under the date) and add them from there - by clicking on each food you eat. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:47pm WST, August 12th 2007 |
|
|
|
Water 250mls is a cup sometimes people count it as 200mls. The following is from the CK library. Well worth a look as is the university. How much fluid is enough? Fluid requirements vary greatly between individuals. The amount of water you need depends on your age, weight, diet, activity level and the climate in which you live. calorieking.com.au recommends consuming at least 1500 mL of fluid per day, which is at least 6 glasses. The most reliable way to tell if you are getting enough fluid is to check the colour of your urine. If it is pale yellow, almost clear, then you are getting enough fluids. If however, your urine is dark in colour and has a strong odour, it is an indicator that you need to drink more fluids. Why is all this fluid important? Fluid serves many important functions in your body, including: * regulating body temperature * helping to form the lubricants in the knees and joints * helping to convert food into energy * helping to carry nutrients and oxygen to all the cells in the body * helping with the elimination of waste * improving intestine health and helping prevent constipation * flushing the kidneys of the waste products of metabolism Do coffee and tea count? Try flavouring water naturally with lemon slices Tea, coffee, juice, milk and soft drinks are all okay in moderation and do count towards your daily fluid intake, but it is best if most of the fluid you consume over the day is water. Water is cheap and easily accessible, plus it does not add extra calories. Some drinks, such as tea, coffee, cola and alcohol, contain caffeine, which is a diuretic. This means that these drinks actually cause your body to lose water. While the occasional glass of juice, cordial or soft drink is fine, these drinks can add many extra calories without helping to satisfy hunger, and can also increase your risk of tooth decay. If you don't like the taste of water, try flavouring it naturally with slices of lemon or orange or fresh mint leaves. I’m trying to lose weight; I don’t want to retain water Strange as it may seem, drinking fluids actually helps to prevent water retention. Drinking a sufficient amount per day flushes out the water you are already holding on to. Excess sodium is a common cause of water retention. Drinking fluids helps flush the sodium out of your body. Other reasons for water retention include: * Constipation * Menstrual bloating * Certain medical conditions, such as heart or kidney disease But I’m not thirsty… Often we mistake hunger for thirst. By the time you realise you are thirsty, you are already on your way to dehydration. It is important to drink regularly throughout the day, regardless of whether you feel thirsty. Next time you think you're hungry, try having a glass of water and then see how you feel - you might have just been thirsty all along! Do I need extra fluids when I’m exercising? Yes. When you're exercising or working in a manual job, you need to drink more than usual to replace the fluids you are losing via your sweat. Is it possible to drink too much fluid? While it is possible to over-hydrate, it is a very unlikely occurrence. You would need to drink in excess of 7 litres of water per day, in conjunction with a low sodium intake. This has the effect of 'diluting' the regular sodium concentration of the body which interferes with nerve cell function. Symptoms include dizziness, convulsions, coma and possibly death. Related links : calorieking.com.au/personal/university |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:48pm WST, August 12th 2007 |
|
|
|
General: How do you change your username? This is often asked. You can't on your own, but you can email CK and ask really nicely. PM = personal message you can click on the envelope above the persons photo. If you click on their name it will bring up their personal profile. Plate knife and fork is their food diary Book is online journal where you can put your thoughts. From Stef AFAIK -- As Far As I Know AFK -- Away From Keyboard ASAP -- As Soon As Possible BAS -- Big A** Smile BBL -- Be Back Later BBN -- Bye Bye Now BBS -- Be Back Soon BEG -- Big Evil Grin BF -- Boyfriend BIBO -- Beer In, Beer Out BRB -- Be Right Back BTW -- By The Way BWL -- Bursting With Laughter C&G -- Chuckle and Grin CICO -- Coffee In, Coffee Out CID -- Crying In Disgrace CNP -- Continued (in my) Next Post CP -- Chat Post(a chat message) CRBT -- Crying Real Big Tears CSG -- Chuckle Snicker Grin CYA -- See You (Seeya) CYAL8R -- See You Later (Seeyalata) DLTBBB -- Don't Let The Bed Bugs Bite EG -- Evil Grin EMSG -- Email Message FC -- Fingers Crossed FTBOMH -- From The Bottom Of My Heart FYI -- For Your Information FWIW -- For What It's Worth GAL -- Get A Life GF -- Girlfriend GFN -- Gone For Now GMBA -- Giggling My Butt Off GMTA -- Great Minds Think Alike GTSY -- Glad To See You H&K -- Hug and Kiss HABU -- Have A Better 'Un HAGN -- Have A Good Night HAGU -- Have A Good 'Un HHIS -- Hanging Head in Shame HUB -- Head Up Butt IAE -- In Any Event IC -- I See IGP -- I Gotta Pee IMNSHO -- In My Not So Humble Opinion IMO -- In My Opinion IMCO -- In My Considered Opinion IMHO -- In My Humble Opinion IOW -- In Other Words IRL -- In Real Life IWALU -- I Will Always Love You JMO -- Just My Opinion JTLYK -- Just To Let You Know KIT -- Keep In Touch KOC -- Kiss On Cheek KOL -- Kiss On Lips L8R -- Later L8R -- G8R Later 'Gater LHM -- Lord Help Me LHO -- Laughing Head Off LHU -- Lord Help Us LMAO -- Laughing My A$$ Off LMSO -- Laughing My Socks Off LOL -- Laugh Out Loud LSHMBB -- Laughing So Hard My Belly is Bouncing LSHMBH -- Laughing So Hard My Belly Hurts LSHTTARDML -- Laughing So Hard The Tears Are Running Down My Leg LTNS -- Long Time No See LTS -- Laughing To Self LUWAMH -- Love You With All My Heart LY -- Love Ya MTF -- More To Follow NRN -- No Reply Necessary NADT -- Not A Darn Thing OIC -- Oh, I See OL -- Old Lady (significant other) OM -- Old Man (significant other) OTOH -- On The Other Hand OTTOMH -- Off The Top of My Head PDS -- Please Don't Shoot PITA -- Pain In The A** PM -- Private Message PMFJI -- Pardon Me For Jumping In PMP -- Peed My Pants POAHF -- Put On A Happy Face QSL -- Reply QSO -- Conversation QT -- Cutie ROFL -- Rolling On Floor Laughing ROFLAPMP -- ROFL And Peeing My Pants ROFLMAO -- ROFL My A** Off ROFLMAOAY -- ROFLMAO At You ROFLMAOWTIME -- ROFLMAO With Tears In My Eyes ROFLUTS ROFL -- Unable to Speak RTFM Read The F****** Manual! SETE -- Smiling Ear To Ear SHID -- Slaps Head In Disgust SNERT -- Snot-Nosed Egotistical Rude Teenager SO -- Significant Other SOT -- Short Of Time SOTMG -- Short Of Time Must Go SWAK -- Sealed With A Kiss SWAS -- Scientific Wild A** Guess SWL -- Screaming with Laughter SYS -- See You Soon TA -- Thanks Again TGIF -- Thank God It's Friday TCOY -- Take Care Of Yourself TILII -- Tell It Like It Is TNT -- Till Next Time TOY -- Thinking Of You TTFN -- Ta Ta For Now TTYL -- Talk To You Later WAS -- Wild A** Guess WB -- Welcome Back WTH What/Who The Heck (or sub an 'F' for the 'H') YBS -- You'll Be Sorry YG -- Young Gentleman YL -- Young Lady YM -- Young Man |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:48pm WST, August 12th 2007 |
|
|
|
Ticks The aim is to get 3 green ticks. This means that you have eaten the correct amount for food, had enough exercise for the day and drink enough fluids. On the 'Today' Screen, 'Getting Started' #1 is 'Food Calories, Exercise Calories and Overall Calories'. This section does give you an explanation of the basic idea. You are given a value of Food Calories for the day to eat and a value of Exercise Calories to burn. When you have done your Exercise for the day, but not an excessive amount over, you will get your 1st Green tick.  Doing excess exercise actually loses your green tick, as you may not have eaten enough food to make up for the extra calories burnt. The Food Calories less the Exercise Calories total your Overall Calories, if both are close enough to their correct amounts, and your get your 2nd green tick Having drank your 2lts of fluid (minimum of 1.75lt actually), not just water, will give you your 3rd Green Tick Which is the most important tick? It is wise to aim for all four green ticks. Not eating the right amount of calories or not exercising will only make your weight loss journey harder. Remember to motivate yourself to achieve the best you can. However, if you stick to your daily food calories but you complete extra exercise, you may end up with a red exclamation mark against your overall calories. The most important green tick to achieve is the overall calories tick. Although you should aim for four ticks, if you are exercising a lot you may need to eat some additional food to replace some of the extra calories you have expended. The green overall calories tick means you have correctly balanced out your intake and output for the day. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:49pm WST, August 12th 2007 |
|
|
|
Steps Take 10,000 Steps Today! Couple walking Do you sit at a desk all day? If so, you probably fall into the sedentary category and are only accumulating about 3,000 or 4,000 steps each day. Sedentary lifestyles contribute to a number of health problems in Australia today, such as the increase in people who are overweight and obese, and the rising rates of type 2 diabetes. If you want an easy way to increase your activity levels, the 10,000 steps program could be just what the doctor ordered. By increasing the number of steps you take each day, you are working toward changing your lifestyle to be more active and are improving your overall heath and fitness. Research shows that you don't have to do all your exercise in one hit for health benefits to accrue. Small amounts of any physical activity throughout the day all add up to provide similar health benefits. Pedometer To participate in the 10,000 steps program, you will need a pedometer. This is a small device that you attach to your hip that counts the number of steps you take each day. If you are a DietClub.com.au member, you can use your personal check-ins to record your progress and see the results on a graph. As you move around throughout the day, your steps all add up toward your daily total. If you take 10,000 steps throughout the day, it's the equivalent of walking for about an hour and 40 minutes. Stride Length Help Your Step length or Stride length is the distance you step. The average person has a step length of approximately 70cms (0.7 meters). The drop down list automatically defaults on 70cms. If you wish to change this you will need to measure your step. See below Step 1: You will need two pens, a calculator and a tape measure. Step 2: Place a pen on the floor as your starting line. Step 3: Hold the other pen in your hand. Step 4: Place both of your heels so they are touching your starting line (pen) and walk 10 steps. Step 5: Bring your feet together on the 10th step and place the pen you are holding behind your heels. Step 6: Measure the distance between the two pens and divide by 10. That is your stride (step) length. Step 7: You can use your heels or your toes to measure your step length. Example: Total distance between the two pens is 663cms. Divide 663 (cm) by 10 (steps) = 66.3 (cm)=Your average step length is 65cms NB. It is advisable to do this a couple of times as it is quite normal to exaggerate your step length the first time. “Why do you need my Step Length?” Your step length is required to calculate your kilometres walked when using the Duration or Step count fields. The more accurate your step length is the more accurate the conversion to kilometres will be. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:50pm WST, August 12th 2007 |
|
|
|
Protein Requirements Lentils Protein has many important body functions. It builds and repairs muscle, and is the basis of our body's organs, hormones, enzymes and antibodies. Protein is also an emergency fuel in the absence of sufficient carbohydrate and fats. For this reason, weight loss should be gradual so as to preserve protein levels in muscle, the heart and other body organs. It is easy to obtain sufficient protein, even if vegetarian. Plant proteins are not inferior to animal proteins. In fact, eating more soy and other plant proteins, and less animal protein, may help to build stronger bones and prevent osteoporosis, and may lower blood cholesterol. # When changing to a vegetarian diet, include soybeans and other dried beans, soy milk drinks (calcium-enriched), lentils, tofu, nuts, and whole grain breads and cereals. Milk, yoghurt, cheese and eggs may enhance nutrient intake. Protein and Muscle Although muscles are built of protein, protein is not a special fuel for working muscle cells – carbohydrates and fats are. In fact, a diet high in protein (and fat) and low in carbohydrate can significantly reduce the performance of endurance sports athletes. Carbohydrate is the best fuel for muscles exercised for long periods. Any extra protein required by athletes and body-builders can easily be obtained from the extra food eaten to satisfy hunger and energy needs – even allowing 114 g protein daily for a 76 kg athlete (1.2 - 1.7 g/kg body weight; twice the RDI). Remember, excess protein in food will not build bigger muscles. It is converted and stored as fat. Excess protein can also strain the kidneys which excrete the waste products of protein metabolism. Recommended Daily Protein Intake (grams) 1988 Daily Reference Intakes Source: Adapted from National Health and Medical Research Council (NH & MRC). Protein Children: 1 - 3 years 14 - 26g 4 - 7 years 18 - 38g 8 - 11 years 27 - 52g Males: 12 - 15 years 42 - 80g 16 - 18 years 64 - 100g 19+ years 52 - 100g Females: 12 - 15 years 44 - 80g 16 - 18 years 57 - 100g 19+ years 57 - 100g Pregnancy 56 - 120g Breastfeeding 66 - 120g This is from the DC University - again this is a great thing to do! |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:50pm WST, August 12th 2007 |
|
|
|
Calcium Milk is a good source of calcium Why it's important Calcium plays a vital role in nerve and muscle function, clotting of blood, enzyme regulation, insulin secretion and overall bone strength. When insufficient calcium is obtained from food, the body draws calcium out of the bones. This bone loss over a period of years may lead to osteoporosis - thinning of the bones (porous bones). The bones become weak, brittle and easy to fracture, particularly the ones of the wrist, hips and spine. Loss of height and curvature of the spine may also develop from lack of calcium, as may periodontal disease - the deterioration of the jaw bones that support the teeth. Where to get it * Milk * Cheese * Yoghurt * Ricotta * Green leafy vegetables * Tofu (if processed with calcium) * Oranges * Orange juice (fortified) * Enriched bread * Sesame and sunflower seeds * Canned salmon with bones; sardines Calcium needs vary throughout life Average calcium requirements through different life stages include: * Young children - skeletal tissue is constantly growing, so young children have high calcium needs. Babies need 300mg per day if breast fed and 500mg per day if bottle fed, while children (up to the age of 11 years) need around 700-900mg per day. * Pre-teens and teenagers - puberty prompts a growth spurt. This group needs more calcium, between 1,000 and 1,200mg per day. * Peak bone mass years - from puberty to around the mid-20s, the skeleton increases its bone mass. If the skeleton is fortified with enough calcium during these years, diseases like osteoporosis in the later years are less likely. During mid-life women and men need around 800mg per day. * Pregnant women - although a developing baby needs a lot of calcium, which is taken from the mother's bones, most women rapidly replace this bone loss once the baby has stopped breastfeeding. The mother should make sure she has enough calcium in her diet during pregnancy, as this may protect her bone mass while also meeting the needs of the foetus. * Breastfeeding women - a breastfeeding mother needs enough calcium for her needs and her baby's needs, which is around 1,200mg per day. * Elderly people - as we age, the skeleton loses calcium. Women lose the most calcium from their bones in the five years around the age of menopause. However, both men and women lose bone mass as they grow older and should increase the amount of calcium in their diet (1,000mg per day). While a diet high in calcium cannot reverse age-related bone loss, it can slow down the process. * Non-Caucasian populations - populations with smaller frame sizes or who have diets high in plant foods (especially soy) may need less calcium than Caucasian populations, who have larger frame sizes and higher intakes of animal foods, caffeine, soft drinks and salt. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:50pm WST, August 12th 2007 |
|
|
|
Iron Iron in spinach helps prevent anemia Why it's important Chronic shortage of iron leads to anemia, symptoms of which can include pale skin, excessive tiredness or fatigue, breathlessness, general feeling of malaise and irritability, feeling cold all the time, and a decreased attention span. Iron deficiency in children (even without anemia), can result in lethargy, irritability, repeated infections, and development problems. Where to get it * Lean red meats * Eggs * Spinach and other dark green leafy vegetables * Whole grains * Dried fruits, including apricots and figs * Baked beans * Nuts * Enriched cereals * Rolled oats Adult males require 7mg of iron per day. Adult menstruating females require 12-16mg of iron. Non-menstruating females require 5-7mg. Iron needs to increase by 10-20mg per day during pregnancy. 100g of spinach provides 3mg of iron and 27mg of vitamin C. However iron is poorly absorbed from plant foods. Adult males require 40mg of vitamin C per day. Adult females require 30mg. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:51pm WST, August 12th 2007 |
|
|
|
Good Fats, Bad Fats Australians consume too much fat. Many of us consume 40 per cent of our total calories from fat – either as fat or oil, or as fat in foods and drinks. Too much fat in the diet can lead to excess weight gain and can contribute to some health conditions, such as heart disease and some cancers. Yet, despite these health warnings, some amount of fat is necessary for a healthy diet. Fats carry out some essential functions in the in the body, including providing insulation and a protective cover for the body’s organs and enabling your body to transport, store and absorb the fat-soluble vitamins A, D, E and K. Fats also supply essential fatty acids that are necessary for good health but that are not made by the body. There are different types of fats, some of which are better for us than others. Saturated Fats Saturated fats have sub-groups known as long chain, medium chain and short chain fats. Most of the long chain fats raise blood cholesterol and increase the risk of blood clots and thrombosis leading to artery blockage. Long chain saturated fats are found in full cream milk, cheese, butter, cream, fatty meats and sausages, and processed foods. Mono-unsaturated Fats If mono-unsaturated fats replace saturated fats in the diet they can help to increase 'good' HDL cholesterol and lower 'bad' LDL cholesterol. Foods rich in mono-unsaturated fats include olive and canola oils, margarine, peanuts and avocados. Polyunsaturated Fats There are two main types of polyunsaturated fats: omega-6 and omega-3 fatty acids. Both types of fatty acid tend to lower blood cholesterol while omega-3s can also offer extra benefits by lowering blood triglycerides and reduce the risk of thrombosis, heart arrhythmias and artery spasm. Good sources of omega-6 fatty acids include safflower, sunflower and corn oils. Good sources of omega-3 fatty acids include canola oil and margarine, soybean oil and fish, particularly oily fish. Omega-3 fatty acids are thought to provide a wide range of health benefits, including improving diabetes, arthritis and kidney function. Omega-3 fatty acids are important for the brain and retina development of a developing foetus and infant. As little as 1-2 grams daily of omega-3 fatty acids may benefit general health. High doses of fish oil supplements should only be taken as directed by your doctor. Trans Fatty Acids Trans fatty acids, or trans fats, act like saturated fats in the body. They have the potential to raise 'bad' LDL cholesterol and lower 'good' HDL cholesterol. Most trans fatty acids are created during the process of hydrogenation. This process solidifies or stabilizes liquid fats and oils. Trans fatty acids also occur naturally in low amounts in some foods, such as meats and dairy products. Hydrogenated oils are used in a wide range of processed foods, such as baked foods, fried foods and margarines. These oils tend to give foods a better texture and make them stay fresh longer, which is why food manufacturers like to use them. For example, some of the popular margarine brands that we enjoy spreading straight from the fridge use hydrogenated oils. However, just because margarine contains trans fatty acids, it doesn’t mean you should automatically reach for the butter. The levels of saturated fats in butter are much higher that those in margarine and it is saturated fats that many doctors recommend we concentrate on reducing in our diet. Including Fats in the Diet On the whole, you should aim to include more polyunsaturated and mono-unsaturated fats in the diet than saturated or trans fats. Most nutrition labels carry information regarding total fats and a breakdown of saturated, mono-unsaturated and polyunsaturated fats. Remember that all fats are high in calories and need to be limited for weight control. Sources of 'Good' fats: Avocado Canola oil, canola margarine Corn oil Fish, particularly oily fish such as salmon, mackerel, herring, tuna, sardines Linseed/flax oil Olive oil Safflower oil Soybeans, soybean oil Sunflower oil Walnuts Sources of 'Bad' fats: Butter Cheese Chips and crackers Cream Deep fried foods Fast-foods Fatty meats and sausages Full cream milk Many packaged and processed foods |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:51pm WST, August 12th 2007 |
|
|
|
SHOULD I EAT BACK MY EXERCISE CALS? As you are already aware CK sets your calorie target recommendations based on your personal information and therefore each person's target will vary. As most are aiming to lose weight the target recommendation will assist with this goal. Being active has many benefits such as helping tone the body, boosting your metabolism, increasing muscle mass as well as helping with weight loss. The more active you are the quicker the rate of loss as this creates a greater calorie deficit which is the aim of weight loss. As to whether you should eat back your exercise calories will depend on a number of factors: 1. Your weekly rate of loss - if you have been acheiving an average weekly loss of 0.5-1.0 Kg per week by eating back your calories then continue to do so and the opposite applies i.e. if you have been acheiving an average weekly loss of 0.5-1.0 Kg per week by not eating back the exercise calories then continue. NOTE: If you are losing > than 1 Kg per week for more than 2 -3 weeks I would recommend that you consider eating back your exercise calories as losing more than can indicate that you are losing muscle mass at the expense of fat, which can reduce your metabolism making further weight loss more dfficult. 2. The number of daily exercise calories used - use this sliding scale as a general guide: If you burn: * 1000 calories consume 50% back * 500 calories - 25% * 0-250 calories - 0% 3. Hunger - if you find that you are constantly hungry which is common if you are doing heavy exercise. In this case I would recommend that you eat back your exercise calories to satisy your hunger. You may wish to use the sliding scale as a guide. On final note as each person's situation varies (metabolism, rate of efficiency of exercise, body composition) it's important to carefully monitor both intake and output and adjust accordingly depending on your rate of loss as even the most accurate formulas used are an approximation albeit a very good approximation. On the issue of 'starvation mode', this is possible but unlikely unless you regularly consume fewer calories than the number of calories required by your body at rest known as your Basal Metabolic Rate (BMR). You may wish to discuss your personal situation with your GP or your health care professional. FROM BORIS. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:53pm WST, August 12th 2007 |
|
|
|
Kilojoules and calories explained We eat food to fuel our bodies for energy, growth and repair. Carbohydrates, proteins and fats are broken down by the digestive system into their simplest components: simple sugars, amino acids and fatty acids. Carbohydrates are the body's preferred fuel, although proteins and fats can be converted into energy too. This food energy is measured in 'kilojoules'. The common term for this used to be 'calorie' (or 'kilocalorie'), but 'kilojoule' is the term now accepted internationally. This unit of measurement allows us to talk about how much energy a food contains and how many kilojoules are burned up during a particular exercise. Energy value A calorie is the amount of energy or heat needed to increase the temperature of one gram of water by 1° Celsius. One calorie has the same energy value as 4.186 kilojoules (kJ). This doesn't mean that kilojoules are four times more fattening than calories. Remember that these terms are units of measurement only, similar to the terms 'kilometre' and 'mile': the unit of measurement might be different, but it is still the same distance from point A to point B. Kilojoules and calories in food The foods we eat provide kilojoules. Just how many depends on the amounts of carbohydrate, protein and fat they contain. Fats and alcohol are by far the most energy dense foods. This is why they should only be consumed in moderation, particularly if you are overweight or obese. The energy value per gram of various food components includes: * Fat - 37 kJ (9 calories) (not all fatty acids may provide the same amount of energy) * Alcohol - 29 kJ (7 calories) * Carbohydrates - 16 kJ (4 calories) (not all carbohydrates may provide the same amount of energy) * Protein - 17 kJ (4 calories) * Dietary fibre - 13 kJ (3 calories) (if fermented by bacteria in the large intestine) * Water - 0 kJ (0 calories). * Continuing research in the field of fat and carbohydrate metabolism is changing our thinking and understanding about the energy values of different types of fats and carbohydrates. The more that is known about the different roles of fatty acids and carbohydrates in the body, the greater the understanding that not all fatty acids or carbohydrates have the same energy value as determined by chemical analysis in the test tube. Animal studies now show that polyunsaturated, mono-unsaturated and saturated fatty acids are handled differently metabolically and, therefore, may not have equivalent availability for use as fuel. The biological function of fatty acids, especially those that are polyunsaturated, are not only for energy utilisation, but they also form part of cell membranes and play a role in cell regulation. Polyunsaturated fats, especially omega 3 fatty acids from fish oils, may be more readily mobilised from fat stores, especially during exercise. This suggests that saturated fat is more likely to go into and stay in fat cells than some forms of polyunsaturated fat and possibly mono-unsaturated fat. In the case of carbohydrates, simple sugars in foods such as fruit juices or candy are absorbed more efficiently (higher glycaemic index) than the carbohydrate in foods high in unrefined carbohydrates (such as grainy bread), which have a lower glycaemic index. The energy value of carbohydrates in foods of low glycaemic index can therefore be less than 16kJ/g once consumed. There is also evidence that a diet dominated by carbohydrate foods with a high glycaemic index is associated with greater body fatness. Our energy requirements are variable Energy requirements differ from one person to the next because of genetic predisposition, build, gender, age, metabolism, environment and amount of regular physical activity. An individual's energy requirements can also differ from one day to the next and as we grow older. Young children and adolescents require high amounts of energy to fuel their growth and development. Women have increased energy needs during certain stages of their reproductive lives, such as pregnancy and lactation. It is thought that daily energy needs increase on average by about 1,800 kJ for pregnant women and around 2,500kJ during lactation. Muscle tissue has a voracious appetite for kilojoules. The more muscle mass you have, the more kilojoules you will burn. Men generally have higher energy requirements than women because of their ratio of lean muscle to fat. As we age, our energy requirements tend to decrease; activity is reduced, which causes loss of muscle tissue. Various other age-related changes to the metabolism also contribute to the reduced energy requirements seen with ageing. It is not known how much of the muscle lost during ageing is a result of the ageing process itself or just due to reduced activity levels. Strength and resistance training in older adults (even the very old and frail) seems promising in reducing or preventing the decline in muscle mass generally observed with ageing. Too many kilojoules When we regularly eat more energy than our body needs, the excess is stored inside the fat cells. Just 1kg of body fat contains the equivalent of 37,000 kJ. To lose 1kg of body fat in a week, you would need to burn an additional 37,000 kJ, or around 5,000 kJ a day. The best way to lose excess weight is to switch to a high fibre, low fat diet and, most importantly, to exercise regularly. Exercise helps to stimulate muscle development. Remember, the more muscle tissue you have, the more kilojoules you can burn. If you are over 40, have a pre-existing medical condition or you haven't exercised for some time, see your doctor before embarking on any new fitness program. Where to get help * Your doctor * Dietitian. Things to remember * A kilojoule (or calorie) is a unit of energy. * The kilojoule content of foods depends on the amounts of carbohydrates, fats and proteins present in the food. * If we regularly eat more kilojoules than our body needs, the excess will be stored as body fat. http://www.betterhealthchannel.com.au |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:53pm WST, August 12th 2007 |
|
|
|
Food Calories, Exercise Calories and Net Calories Rawinia Gregory When you want to lose weight, understanding how your body uses the food you eat is important. The key thing to learn is the simple to say, but sometimes harder to do, phrase: "Weight loss = Inputting less than you Output" What this means is that to lose body fat you need to eat less than the amount of energy your body is using each day. Energy is measured in calories or kilojoules. You gain energy from the food you eat, and you expend energy by moving, breathing, body functions and by exercising. For example, eating a slice of bread supplies your body with around 70 calories of energy. Going for a 30 minutes walk burns (uses) around 90 calories. So how do you know how many calories you need to eat each day, and how much energy each food item supplies your body with? Read on to learn more about calories and using your Food and Exercise Diary to track your input and output. Food calories Your Food Diary is a great tool for tracking everything you eat and drink during the day. You can use the customised meal plans or substitute your own meal ideas. The Food Diary adds up all the calories you consume over the day, making it easy to keep track of whether you're meeting your targets. It is important to remember that even though the aim is to reduce your calorie intake to lower than your calorie output, cutting calories too low will actually slow down your weight loss. When you don't eat enough food, your body goes into starvation mode, and starts hoarding fat in order to help the body survive through the famine that it thinks you are experiencing. Women should never consume less than 1200 food calories per day; men should make sure they eat at least 1500 calories per day. After taking your Personal Profile, you will know what your recommended daily calorie intake is. You should stick as closely as possible to this recommendation. The best way to make use of your calorie allowance is to choose low-calorie, nutrient-rich foods that are filling and satisfying to eat. Compare these two examples, showing the amounts of food you can eat for 300 calories. For around 300 calories you could eat: * 50g packet of cheese corn chips * 2 squares of milk chocolate (Fat total: 15.5g) Or you could chose to eat all of this for around 300 calories: * 1 tub of diet yoghurt (200g) * ½ punnet of strawberries * 1 crumpet with 2 teaspoons of honey * 1 cup of air popped popcorn * 1 lollipop (Fat total: 1g) It's pretty easy to see that even though you are watching your calorie intake, if you chose your foods wisely you don't need to feel hungry or deprived - there's even room for occasional treats! Some good examples of foods that are tasty and filling are: * Lean protein sources, such as skinless chicken, lean beef, tofu, salmon and tuna * Low-fat dairy products, such as low-fat yoghurt, skim milk, low-fat cheese and diet dairy desserts * Vegetables - try raw veggies for snacking on and reserve at least half of your dinner plate for salad or vegetables at lunch and dinner * Fruits - delicious for snacks or breakfast. Experiment with different types of fruits, such as berries, kiwi fruit, papaya, pineapple and melons * Whole-grain products, such as grainy breads and high-fibre cereals Exercise calories Choose activities that you enjoy Regular exercise is crucial to your weight loss goals. Exercise also has many benefits for your health and fitness. DietClub.com.au recommends exercising for at least 30 minutes per day. You may need to work up to this amount if you have never exercised before. There are many ways to exercise, so choose something that you enjoy - whether it's walking, cycling, swimming or dancing! Your Exercise Diary will track the time you have exercised for and will also compute the amount of calories you burnt while participating. Benefits of exercising: * Increases metabolism and helps your body burn calories more efficiently * Gives you more energy * Improves heart health * Speeds weight loss * Tones your body * Increases your fitness Net calories The amount of food that you eat per day (intake) minus the amount of energy that you burn through daily activities and exercise (output) equals your net calories. You will notice that your Food and Exercise Diary will compute this calculation for you, and it's also displayed on the Today page. As exercising burns calories, doing some each day will help you to lose weight faster. It can also let you eat a little more each day, if you wish. Your Diary keeps track of it all and lets you know whether you are on track with meeting your Net calories target. Green ticks On your Today page, you can gain three green ticks if you meet all of your targets: * A tick for exercising for at least 30 minutes per day * A tick for meeting your Net calories target * A tick for drinking at least 6 glasses of fluid per day All three ticks are important. Regularly getting them all will help you reach your weight loss goals faster. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:54pm WST, August 12th 2007 |
|
|
|
As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 kcal per day for men. These figures are based on the average minimum number of calories required at rest which is known as the Basal Metabolic Rate (BMR). Each person has a different BMR and there are number factors that affect BMR, some of these include: * Age: as we age we lose muscle mass therefore BMR is reduced * Height: being taller increases BMR as the body surface area is increased * Body Composition: The more lean tissue (muscle), the higher the BMR, the more fat tissue, the lower the BMR. Men have a larger muscle mass therefore higher a higher BMR compared to fernales. * Fasting/Starvation: Fasting/starvation lowers BMR. BMR accounts for 60-70% of calories expended each day therefore ways to boost your metabolism helps with weight manangement. |
| |
| Report this post to CalorieKing.com.au | ||
| Newbie Guide | | |
|---|---|---|
|
Author:
FLERGS
Rank: Diamond Poster Location: Maryborough. Vic Date: 6:54pm WST, August 12th 2007 |
|
|
|
The Nutrient Reference Values for Australia and New Zealand have set suggested targets for the macronutrients : * Carbohydrates = 45-65% - predominately from low energy density/and or low glycaemic index foods. The upper figure was set to accomodate the essential requirements for fat (20%) and protein (15%) * Fats = 20-35% * Protein = 15-25% Weight loss is influenced little by the macronutrient distribution but is determined by energy balance i.e. energy in versus energy out as measured by calories or kilojoules. If energy intake > energy output = weight gain. It is important to aim for the above ranges which would allow for an adequate intake of all other nutrients (vitamins and minerals) whilst maximising general health outcome. |
| |
| Report this post to CalorieKing.com.au | ||
View forum | Search | Print
International:
CalorieKing.com
|
CalorieKing.com.au
