ASFN Diet Challenge??
- Thread starter Ryanwb
- Start date
Krangodnzr
Captain of Team Conner
I can see my feet, easily.
And I can see my third leg as well. That's when you know that you are truly fat!
JeffGollin
ASFN Icon
It's Not What I'm Eating - It's How Much
I'm convinced I'm eating the right foods -
Oatmeal, coffee and cranberry/blackberry juice in the morning.
Nothing for lunch.
Meat, veggies and a starch (potato or pasta) for dinner. (Plus admittedly an occasional handful of M&M's - but certainly not every night).
Nothing scary there; but the plate overflows on the first dinner portion, and then there's "seconds."
Somehow, I have to discipline myself to take smaller portions and skip the seconds until all the weight is off.
That plus exercise (I'm really way too sedentary).
I'm convinced I'm eating the right foods -
Oatmeal, coffee and cranberry/blackberry juice in the morning.
Nothing for lunch.
Meat, veggies and a starch (potato or pasta) for dinner. (Plus admittedly an occasional handful of M&M's - but certainly not every night).
Nothing scary there; but the plate overflows on the first dinner portion, and then there's "seconds."
Somehow, I have to discipline myself to take smaller portions and skip the seconds until all the weight is off.
That plus exercise (I'm really way too sedentary).
Krangodnzr
Captain of Team Conner
Re: It's Not What I'm Eating - It's How Much
Eat less, more often. Skipping lunch doesn't help you lose weight, it actually helps you to keep it on.
Eating kickstarts your metabolism...
With breakfast, make sure you eat a protein with your carbs as well...
Eat less, more often. Skipping lunch doesn't help you lose weight, it actually helps you to keep it on.
Eating kickstarts your metabolism...
With breakfast, make sure you eat a protein with your carbs as well...
Good site for the "Zone" info on how stuff works, meals, and what are the good carbs to eat. http://www.zoneperfect.com/site/content/faq.asp
A good book on the Zone is "Mastering the Zone" DR. Sears
A good book on the Zone is "Mastering the Zone" DR. Sears
I've been on a modified Atkins diet for the past two months (put on it by my doctor because my sugar count was so high), but Christmas goodies have side tracked me a little bit. I've also been working out 2 - 3 times a week (weight lifting only, not much aerobics) to try and redistribute some of my weight. At 5' 9" and approximately 235 pounds, I exceed the healthy weight charts by at least 50 pounds. That being said, when I was working construction as an electrician, I always weighed 200 pounds and didn't have an ounce of fat on me, so I figure if I keep working out and get down to the 200 pound range (36" waist size, am presently 40" to 42"), I should be fit as a fiddle and ready for love.
Count me in. I'll weigh tonight to get my actual weight and will publish it here for all to see. The only good thing about this is the fact I won't have to give up beer. I did that about 3 years ago and now only have cravings 6 or 8 times a day.
Count me in. I'll weigh tonight to get my actual weight and will publish it here for all to see. The only good thing about this is the fact I won't have to give up beer. I did that about 3 years ago and now only have cravings 6 or 8 times a day.
- Joined
- May 13, 2002
- Posts
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EAT MUTTON!!!
I've got me plenty of napkins...
Shawn
SirStefan32
Krycek, Alex Krycek
Originally posted by maddogkf
I always pictured you as a skinny runt
Definitely not.
Is anyone here on the northwest side that is looking for a work out buddy? I need to lose 20 or 30 lbs but can't stay motivated. I do belong to LA fitness and could meet with someone to work out. I have also considered getting a personal trainer but the company at LA Fitness wants a ling term commitment which I don't want to give. Does anyone know of a good PT that can work with an older man with some health problems?
Az240z
Az240z
justAndy
Jolly Nihilist
...
I'm only about 10 pounds overweight - 175 when i should be 165.
Beer is DEFINATELY a major culprit in the American male being overweight.
I read the Zone book - seems sensible, but a good amount of work preparing home cooked meals and cutting out the fast food (another culprit).
I sort of feel bad for all the people i see in the morning as i drive by McDonalds - heads deep in the "breakfast" drivethru, window rolled down, fat fingers clasping a lung dart....
I'm only about 10 pounds overweight - 175 when i should be 165.
Beer is DEFINATELY a major culprit in the American male being overweight.
I read the Zone book - seems sensible, but a good amount of work preparing home cooked meals and cutting out the fast food (another culprit).
I sort of feel bad for all the people i see in the morning as i drive by McDonalds - heads deep in the "breakfast" drivethru, window rolled down, fat fingers clasping a lung dart....
Re: ...
Please stop following me!
Please stop following me!
- Joined
- Jun 5, 2003
- Posts
- 26,989
- Reaction score
- 3,984
I'm in.
edited to add: The "freshman 15" really does exist
edited to add: The "freshman 15" really does exist
Last edited:
I majored in Pharmacy my first 3 years of College (WSU).
My step-father was an MD, and we conversed a lot about medical knowledge.
I have seriously been studying nutrition for almost 7 years now, especially the last 3.
I have been building a website with one of the main areas being "Health". Hopefully I will have it online soon.
I will post a copy of a couple of pages from that section here.
In the meantime...
Some basic things to keep in mind:
No Diet, as such, has ever proven effective over an extended period of time.
BALANCE is the key to proper diet and eating habits.
A balanced diet coupled with exercise is all that is normally needed unless someone has a specific genetic or injured organ or system.
Sufficient or adequate exercise does not mean having to become a gym workout warrior. A basic rule of thumb would be: the more you exercise the less you have to "watch" what you eat. Sports training and high excercise can allow for greater carbohydrate consumption. (The only caveat being, the diet, whatever it is must remain balanced in regard to the bodies basic nutritional needs).
The Medical profession has historically been very lacking in sound nutritional knowledge.
There's a number of reasons for that.
First of all, once most medical doctors start practicing they work under major time constraints. As a result they rely on getting their "continuing" knowledge from Pharmaceutical reps. Who provide the medical professional with only the knowledge the big pharmaceutical companies want them to know.
I am not John Bircher, or "conspiracy freak" , but the facts are:
The pharmaceutical industry is, by far, the biggest financial industry in this country. Right now they are making money, hand over fist, with the following prescription drugs:
Statins, (eg...Lipitor, Zocor, Pravacol,etc,) to "lower cholesterol" which is blamed for heart problems, stroke, cancer...you name it. I would call that a BIG "Red Herring". The simple nutritional fact is cholesterol is a basic necessity for cell wall synthesis in every cell of the body as well as a component of horomone production.
High cholesterol counts CAN be unhealthy, but most of the scare tactics put out, are half-truths at best.
Glucophage, and the other diabetic medications.
Ace Inhibitors, Beta Blockers, diuretics, to lower blood pressure and control heart rhythm.
All of these may not be truely necessary for most people.
At least, once a person maintains a balanced diet and moderate exercise over a period of time.
My suggestion....be very leery of nutritional advice from most medical doctors. Not only have they been provided with highly biased information from the drug companies (for the ones that even are interested), but most modern day physicians are trained to alleviate symptoms....not necessarily "cure" the original cause of the problem.
Seek out a good nutritionist. Not necessarily a sports nutritionist.
(Unless you are an active "athlete"). There are plenty available without having to spend a fortune for some good advice and direction in each individual case. I guarantee, it will be well worth it.
My step-father was an MD, and we conversed a lot about medical knowledge.
I have seriously been studying nutrition for almost 7 years now, especially the last 3.
I have been building a website with one of the main areas being "Health". Hopefully I will have it online soon.
I will post a copy of a couple of pages from that section here.
In the meantime...
Some basic things to keep in mind:
No Diet, as such, has ever proven effective over an extended period of time.
BALANCE is the key to proper diet and eating habits.
A balanced diet coupled with exercise is all that is normally needed unless someone has a specific genetic or injured organ or system.
Sufficient or adequate exercise does not mean having to become a gym workout warrior. A basic rule of thumb would be: the more you exercise the less you have to "watch" what you eat. Sports training and high excercise can allow for greater carbohydrate consumption. (The only caveat being, the diet, whatever it is must remain balanced in regard to the bodies basic nutritional needs).
The Medical profession has historically been very lacking in sound nutritional knowledge.
There's a number of reasons for that.
First of all, once most medical doctors start practicing they work under major time constraints. As a result they rely on getting their "continuing" knowledge from Pharmaceutical reps. Who provide the medical professional with only the knowledge the big pharmaceutical companies want them to know.
I am not John Bircher, or "conspiracy freak" , but the facts are:
The pharmaceutical industry is, by far, the biggest financial industry in this country. Right now they are making money, hand over fist, with the following prescription drugs:
Statins, (eg...Lipitor, Zocor, Pravacol,etc,) to "lower cholesterol" which is blamed for heart problems, stroke, cancer...you name it. I would call that a BIG "Red Herring". The simple nutritional fact is cholesterol is a basic necessity for cell wall synthesis in every cell of the body as well as a component of horomone production.
High cholesterol counts CAN be unhealthy, but most of the scare tactics put out, are half-truths at best.
Glucophage, and the other diabetic medications.
Ace Inhibitors, Beta Blockers, diuretics, to lower blood pressure and control heart rhythm.
All of these may not be truely necessary for most people.
At least, once a person maintains a balanced diet and moderate exercise over a period of time.
My suggestion....be very leery of nutritional advice from most medical doctors. Not only have they been provided with highly biased information from the drug companies (for the ones that even are interested), but most modern day physicians are trained to alleviate symptoms....not necessarily "cure" the original cause of the problem.
Seek out a good nutritionist. Not necessarily a sports nutritionist.
(Unless you are an active "athlete"). There are plenty available without having to spend a fortune for some good advice and direction in each individual case. I guarantee, it will be well worth it.
Last edited:
excepts from my first two "pages" of the health section of my coming website:
You Are What You Eat
I
In spite of the fact that modern science and technology has resulted in a constantly longer life expectancy there is at the same time an insideous counter-current of health problems never before experienced. The trend towards obesity has been dramatically increasing, as are some related "illnesses": Diabetes, Coronary problems, high blood pressure, and a host of other physical problems.
Why is this? The simple answer is most people are eating too much and exercising too little. Not only do most eat too much but the makeup of their diet is also another major contributing factor. Combine that with the fact that we live in a world where convenience is most often the primary concern in meal "planning" and only a small percentage of the population really understands good nutrition. It is little wonder that obesity and diabetes are now reaching epidemic proportions.
Even the majority of the standard medical profession is still seriously lacking in good, sound Nutritional knowledge. Countless diets have been proposed over the years, with few, if any, ever having total or lasting success.
Currently the single major nutritional problem in the United States is an over-abundance of carbohydrates in the diet.
The human body is a wonderful self-regulating system when allowed to operate "naturally" and normally, with " proper balance" being the keyword in every single action or process.
The Reason most diets ultimately fail, is because, in some fashion, they unbalance the normal body nutritional requirements.
Proper nutrition means that all the essential nutrients are supplied in adequate balance to maintain optimal health and well-being. No single substance will maintain vibrant health. Although specific nutrients are known to be more important in the functions of certain parts of the body, even these nutrients are totally dependant upon the presence of other nutrients for their best effects. Every effort should therefore be made to attain and maintain an adequate, balanced daily intake of all the necessary nutrients throughout life.
The links I am supplying here will address two major areas of healthy eating: understanding the food we eat, and understanding how our body digests and processes that food.
You Are What You Eat
I
In spite of the fact that modern science and technology has resulted in a constantly longer life expectancy there is at the same time an insideous counter-current of health problems never before experienced. The trend towards obesity has been dramatically increasing, as are some related "illnesses": Diabetes, Coronary problems, high blood pressure, and a host of other physical problems.
Why is this? The simple answer is most people are eating too much and exercising too little. Not only do most eat too much but the makeup of their diet is also another major contributing factor. Combine that with the fact that we live in a world where convenience is most often the primary concern in meal "planning" and only a small percentage of the population really understands good nutrition. It is little wonder that obesity and diabetes are now reaching epidemic proportions.
Even the majority of the standard medical profession is still seriously lacking in good, sound Nutritional knowledge. Countless diets have been proposed over the years, with few, if any, ever having total or lasting success.
Currently the single major nutritional problem in the United States is an over-abundance of carbohydrates in the diet.
The human body is a wonderful self-regulating system when allowed to operate "naturally" and normally, with " proper balance" being the keyword in every single action or process.
The Reason most diets ultimately fail, is because, in some fashion, they unbalance the normal body nutritional requirements.
Proper nutrition means that all the essential nutrients are supplied in adequate balance to maintain optimal health and well-being. No single substance will maintain vibrant health. Although specific nutrients are known to be more important in the functions of certain parts of the body, even these nutrients are totally dependant upon the presence of other nutrients for their best effects. Every effort should therefore be made to attain and maintain an adequate, balanced daily intake of all the necessary nutrients throughout life.
The links I am supplying here will address two major areas of healthy eating: understanding the food we eat, and understanding how our body digests and processes that food.
Last edited:
There are 5 basic types of nutrients the body needs for normal operation. (Actually 6, counting water).
Carbohydrates:
These supply the energy for everything the body does. All Carbohydrates are broken down to the simple sugar, glucose, which is the body's fuel.
Proteins:
The digestive process breaks these down to amino acids, which are the basic building blocks for all the cells in the body.
Fats:
These are broken down and then reassembled into cell membrane tissue, hormones, and any left over for energy storage.
Vitamins:
They help regulate the metabolism and assist the biochemical processes that release energy from digested food. They function as "coenzymes" in that they help enzymes to work faster and more efficiently.
Minerals:
Like vitamins, they function as coenzymes, helping the body more quickly and accurately perform it's activities. They are needed for the proper composition of body fluids, the formation of blood and bone, and for healthy nerve function.
Carbohydrates are chains of sugar molecules. Carbohydrates are either simple or complex. Simple carbohydrates are defined as one (monosaccharides) to two (disaccharides) connected sugar molecules. Complex carbohydrates are three or more connected sugar molecules (polysaccharides). Both complex and simple carbohydrates are broken down in the digestive tract to one-sugar molecules. Therefore,all carbohydrates are sugars.
The primary form of simple sugar that the body actually uses for energy production is glucose, however there are two other monosaccharides: fructose and galactose that can also be utilized, just not as efficiently. The 3 most common disaccharides are: Sucrose (regular sugar)(glucose+fructose); Lactose (glucose+galactose); Maltose (glucose+glucose).
The most common sources of carbohydrates are whole grains, starchy vegetables, fruits, most dairy products, breads and cereals, pasta, and sweets.
Next to water, protein is the most plentiful substance in the body. Protein is of primary importance in the growth and development of all body tissues. It is the major source of building material for muscles, blood, skin, hair, nails, and the internal organs, including the heart and brain.
Protein is necessary for the formation of hormones, which control a variety of body functions such as growth, sexual development, and the rate of metabolism. Protein also helps prevent the blood and tissues from becoming too acid or alkaline, and helps regulate the body's water balance. Enzymes, and antibodies which help fight foreign substances in the body, are also formed from protein. In addition, protein is important in the formation of milk during lactation and in the process of blood clotting.
As well as being the major source of building material for the body, it may also be used as a source of heat and energy. However this energy function is only activated if there is insufficient fats and carbohydrates in the diet. Excess protein that is not used for building tissue or energy can be converted by the liver and stored as body fat in the body tissues.
Proteins are composed of simpler units called Amino acids. During digestion proteins are broken down to their component amino acids which are then aborbed into the body and then recontructed into the body proteins.
The body requires 22 different amino acids to make human protein. 14 of those amino acids can be produced in the adult body, 8 cannot. They are termed "essential amino acids" because they must be supplied by the diet. In order for the body to properly synthesize protein, all the essential amino acids must be present simultaneously in the the proper proportions. If just one essential amino acid is low or missing, even temporarily, protein synthesis will fall to a very low level or stop altogether. The result is that all amino acids are reduced in the same proportion as the amino acid that is low or missing.
When a food contains all the essential amino acids it is termed a "complete protein". Most meats and dairy products are complete protein foods. While most vegetables and fruits are incomplete, or lacking in some essential amino acids.
Do not be afraid of overeating protein if your body wants it. Your body has a built in intial feedback system to prevent you from overeating proteins and fats. It will first signal you with a "full" feeling or if you continue to eat beyond that you will eventually start vomiting.
To calculate your daily protein need:
Desired body weight _______, in pounds times 0.36-0.6 grams; equals _______ grams per day.
Use the lower figure if you are in perfect health and physically fit. Use a higher number if you are under stress, emotional or physical.
The highest number, 0.6 grams per pound, is used pre- and post-surgery, during pregnancy, after illness and for weight training.
Example: A healthy man, 175 lbs./79.54 kilos, exercising regularly with no health problems would need 72 (71.59) grams of protein per day. That works out to about 24 grams per meal. If stressed or ill the calculation might go as high as 95 grams per day.
Fats, or lipids, are the most concentrated source of energy in the diet once they are oxidized. In addition to providing energy, fats act as carriers for the fat-soluble vitamins, A, D, E and K. By aiding in the absorbtion of Vitamin D, fats help make calcium available to body tissues, particularly to the bones and teeth. Fats are also important for the conversion of carotene to Vitamin A. Fat deposits surround, protect, and hold in place organs, such as the kidneys, heart, and liver. A layer of fat insulates the body from environmental temperature changes and preserves body heat. This layer also rounds out the contours fo the body. Fats prolong the process of digestion by slowing down the stomach's secretions of hydrochloric acid. Thus fats create a longer-lasting senstation of fullness after a meal.
One of the biggest misconceptions about fat is that most people equate dietary fat with Body fat.But body fat is only one form of fat, and in fact is not necessarily derived from the fats you eat. By far the most common cause of excess body fat is a result not of over eating of dietary fat but of overeating carbohydrates.
The 3 forms of fats are: 1.structural fats which are used as building materials within your body for structures such as cells, hormones, and brain components. 2. Body fat is the reservoir of fat found in the fat cells in the form of triglycerides, to be used as insulation an energy. 3.Dietary Fats come from animal and plant sources. Animal fats are composed of structural fat and body fat. Plant fats are oils that are made up of fatty acids.
The substances that give fats their different flavors, textures, and melting points are known as the "fatty acids". There are two types of fatty acids, saturated and unsaturated. Saturated fatty acids are those that are usually hard at room temperature and which, except for coconut oils, come primarily from animal sources. Unsaturated fatty acids, including polyunsaturates, are usually liquid at room temperature and are derived from vegetable, nut, or seed sources, such as corn, safflowers, sunflowers, and olives. Vegetable shortenings and margarines have undergone a process called "hydrogenation" in which unsaturated oils are converted to a more solid form of fat. Other sources of fat are milk products, eggs, and cheese.
There are 3 "essential" fatty acids: linoleic, arachidonic, and linolenic, collectively known as unsaturated fatty acids. They are necessary for normal growth and healthy blood, arteries, and nerves. They also keep the skin and other tissues youthful and healthy by preventing dryness and scaliness. Additionally, they may be necessary for the transport and breakdown of cholesterol.
Excessive amounts of fat in the diet may lead to abnormal weight gain and obesity IF more calories are consumed than are needed by the body. In addition, excessive fat intake can cause abnormally slow digestion and absorption causing indigestion. If a lack of carbohydrates is accompanied by a lack of water in the diet, or if there is kidney malfunction, fats cannot be completely metabolized and may become toxic to the body. However as with Proteins, our body does have the initial feedback system to warn us if we are overeating them.
Vitamins are essential to life. They regulate the metabolism and assist the biochemical processes that release energy from digested food. They are considered micronutrients because the body needs them in relatively small amounts compared to carbohydrates, proteins, fats, and water. Vitamins function with chemicals called enzymes, which have numerous essential functions within the body. Enzymes are made up of two parts: one is a protein molecule and the other is a coenzyme. This coenzyme is often a vitamin, or it may contain a vitamin, or it may be a molecule that has been manufactured from a vitamin. Enzymes are responsible for the oxidation process within the body. Oxidation first begins when oxygen enters the bloodstream and is transorted to the cells., where oxidation usually occurs. Then the wastes are removed--carbon dioxide via the lungs and other waster products via the urine. Enzymes are also a major factor in biochemical processes such as growth, metabolism, cellular reproduction, and digestion. Most enzymes remain within the cell, acting as a catalysts to initiate chemical reactions that enable other materials to continue their work. Of the major vitamins, some are water soluble and some are oil soluble. Water-soluble vitamins must be taken into the body daily as they cannot be stored and are excreted within one to four days. These include Vitamin C and the B-Complex vitamins. Oil soluble vitamins can be stored for longer periods of time in the body's fatty tissue and the liver. These include vitamins A, D, E, and K.
Minerals are naturally occuring elements found in the earth. As rock and stone are broken down into tiny fragments by millions of years of erosion, dust and sand accumulate, forming the basis of soil. The minerals are then passed from the soil to plants, which in turn are eaten by Herbivorous animals. Man, in turn, obtains these minerals for use by the body by consuming these plants or hervivorous animals. Approximately 17 minerals are essential in human nutrition. Although only 4 or 5 per cent of the human body weight is mineral matter, minerals are vital to overall mental and physical well-being. They are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are important factors in maintaining physiological processes, strenthening skeletal structures, and preserving the vigor of the heart and brain as well as muscle and nerve stystems.
Like vitamins they function as coenzymes and act as catalysts for many biological reactions within the human body, including muscle response, the transmission of messages through the nervous system, digestion, and metabolism or utilization of nutrients in foods. They are important in the production of hormones.
Minerals coexist with vitamins and their work is interrelated. Some minerals are even part of vitamins. Minerals help to maintain the delicate water balance essential to the proper functioning of mental and physical processes. They keep blood and tissue fluids from becoming either too acid or too alkaline and permit other nutrients to pass into the blood stream. They also help draw chemical substances in and out of the cells and aid in the creation of antibodies. All of the minerals known to be needed by the human body must be supplied in the diet.
Minerals belong to two groups: Macro minerals such as Calcium, Chlorine, Magnesium,Potassium, Phosporus, Sodium, and Sulphur which are present in relatively high amounts is body tissues; and Trace minerals such as Zinc, Iron, Copper, Manganese, Chromium, Selenium, and Iodine which are present in only minute quantities. Minerals are stored primarily in the body's bone and muscle tissue. It is possible to overdose on minerals if an extremely large dose is taken. However, toxic amounts will generally accumulate only if too much is taken in for a prolonged period of time.
Carbohydrates:
These supply the energy for everything the body does. All Carbohydrates are broken down to the simple sugar, glucose, which is the body's fuel.
Proteins:
The digestive process breaks these down to amino acids, which are the basic building blocks for all the cells in the body.
Fats:
These are broken down and then reassembled into cell membrane tissue, hormones, and any left over for energy storage.
Vitamins:
They help regulate the metabolism and assist the biochemical processes that release energy from digested food. They function as "coenzymes" in that they help enzymes to work faster and more efficiently.
Minerals:
Like vitamins, they function as coenzymes, helping the body more quickly and accurately perform it's activities. They are needed for the proper composition of body fluids, the formation of blood and bone, and for healthy nerve function.
Carbohydrates are chains of sugar molecules. Carbohydrates are either simple or complex. Simple carbohydrates are defined as one (monosaccharides) to two (disaccharides) connected sugar molecules. Complex carbohydrates are three or more connected sugar molecules (polysaccharides). Both complex and simple carbohydrates are broken down in the digestive tract to one-sugar molecules. Therefore,all carbohydrates are sugars.
The primary form of simple sugar that the body actually uses for energy production is glucose, however there are two other monosaccharides: fructose and galactose that can also be utilized, just not as efficiently. The 3 most common disaccharides are: Sucrose (regular sugar)(glucose+fructose); Lactose (glucose+galactose); Maltose (glucose+glucose).
The most common sources of carbohydrates are whole grains, starchy vegetables, fruits, most dairy products, breads and cereals, pasta, and sweets.
Next to water, protein is the most plentiful substance in the body. Protein is of primary importance in the growth and development of all body tissues. It is the major source of building material for muscles, blood, skin, hair, nails, and the internal organs, including the heart and brain.
Protein is necessary for the formation of hormones, which control a variety of body functions such as growth, sexual development, and the rate of metabolism. Protein also helps prevent the blood and tissues from becoming too acid or alkaline, and helps regulate the body's water balance. Enzymes, and antibodies which help fight foreign substances in the body, are also formed from protein. In addition, protein is important in the formation of milk during lactation and in the process of blood clotting.
As well as being the major source of building material for the body, it may also be used as a source of heat and energy. However this energy function is only activated if there is insufficient fats and carbohydrates in the diet. Excess protein that is not used for building tissue or energy can be converted by the liver and stored as body fat in the body tissues.
Proteins are composed of simpler units called Amino acids. During digestion proteins are broken down to their component amino acids which are then aborbed into the body and then recontructed into the body proteins.
The body requires 22 different amino acids to make human protein. 14 of those amino acids can be produced in the adult body, 8 cannot. They are termed "essential amino acids" because they must be supplied by the diet. In order for the body to properly synthesize protein, all the essential amino acids must be present simultaneously in the the proper proportions. If just one essential amino acid is low or missing, even temporarily, protein synthesis will fall to a very low level or stop altogether. The result is that all amino acids are reduced in the same proportion as the amino acid that is low or missing.
When a food contains all the essential amino acids it is termed a "complete protein". Most meats and dairy products are complete protein foods. While most vegetables and fruits are incomplete, or lacking in some essential amino acids.
Do not be afraid of overeating protein if your body wants it. Your body has a built in intial feedback system to prevent you from overeating proteins and fats. It will first signal you with a "full" feeling or if you continue to eat beyond that you will eventually start vomiting.
To calculate your daily protein need:
Desired body weight _______, in pounds times 0.36-0.6 grams; equals _______ grams per day.
Use the lower figure if you are in perfect health and physically fit. Use a higher number if you are under stress, emotional or physical.
The highest number, 0.6 grams per pound, is used pre- and post-surgery, during pregnancy, after illness and for weight training.
Example: A healthy man, 175 lbs./79.54 kilos, exercising regularly with no health problems would need 72 (71.59) grams of protein per day. That works out to about 24 grams per meal. If stressed or ill the calculation might go as high as 95 grams per day.
Fats, or lipids, are the most concentrated source of energy in the diet once they are oxidized. In addition to providing energy, fats act as carriers for the fat-soluble vitamins, A, D, E and K. By aiding in the absorbtion of Vitamin D, fats help make calcium available to body tissues, particularly to the bones and teeth. Fats are also important for the conversion of carotene to Vitamin A. Fat deposits surround, protect, and hold in place organs, such as the kidneys, heart, and liver. A layer of fat insulates the body from environmental temperature changes and preserves body heat. This layer also rounds out the contours fo the body. Fats prolong the process of digestion by slowing down the stomach's secretions of hydrochloric acid. Thus fats create a longer-lasting senstation of fullness after a meal.
One of the biggest misconceptions about fat is that most people equate dietary fat with Body fat.But body fat is only one form of fat, and in fact is not necessarily derived from the fats you eat. By far the most common cause of excess body fat is a result not of over eating of dietary fat but of overeating carbohydrates.
The 3 forms of fats are: 1.structural fats which are used as building materials within your body for structures such as cells, hormones, and brain components. 2. Body fat is the reservoir of fat found in the fat cells in the form of triglycerides, to be used as insulation an energy. 3.Dietary Fats come from animal and plant sources. Animal fats are composed of structural fat and body fat. Plant fats are oils that are made up of fatty acids.
The substances that give fats their different flavors, textures, and melting points are known as the "fatty acids". There are two types of fatty acids, saturated and unsaturated. Saturated fatty acids are those that are usually hard at room temperature and which, except for coconut oils, come primarily from animal sources. Unsaturated fatty acids, including polyunsaturates, are usually liquid at room temperature and are derived from vegetable, nut, or seed sources, such as corn, safflowers, sunflowers, and olives. Vegetable shortenings and margarines have undergone a process called "hydrogenation" in which unsaturated oils are converted to a more solid form of fat. Other sources of fat are milk products, eggs, and cheese.
There are 3 "essential" fatty acids: linoleic, arachidonic, and linolenic, collectively known as unsaturated fatty acids. They are necessary for normal growth and healthy blood, arteries, and nerves. They also keep the skin and other tissues youthful and healthy by preventing dryness and scaliness. Additionally, they may be necessary for the transport and breakdown of cholesterol.
Excessive amounts of fat in the diet may lead to abnormal weight gain and obesity IF more calories are consumed than are needed by the body. In addition, excessive fat intake can cause abnormally slow digestion and absorption causing indigestion. If a lack of carbohydrates is accompanied by a lack of water in the diet, or if there is kidney malfunction, fats cannot be completely metabolized and may become toxic to the body. However as with Proteins, our body does have the initial feedback system to warn us if we are overeating them.
Vitamins are essential to life. They regulate the metabolism and assist the biochemical processes that release energy from digested food. They are considered micronutrients because the body needs them in relatively small amounts compared to carbohydrates, proteins, fats, and water. Vitamins function with chemicals called enzymes, which have numerous essential functions within the body. Enzymes are made up of two parts: one is a protein molecule and the other is a coenzyme. This coenzyme is often a vitamin, or it may contain a vitamin, or it may be a molecule that has been manufactured from a vitamin. Enzymes are responsible for the oxidation process within the body. Oxidation first begins when oxygen enters the bloodstream and is transorted to the cells., where oxidation usually occurs. Then the wastes are removed--carbon dioxide via the lungs and other waster products via the urine. Enzymes are also a major factor in biochemical processes such as growth, metabolism, cellular reproduction, and digestion. Most enzymes remain within the cell, acting as a catalysts to initiate chemical reactions that enable other materials to continue their work. Of the major vitamins, some are water soluble and some are oil soluble. Water-soluble vitamins must be taken into the body daily as they cannot be stored and are excreted within one to four days. These include Vitamin C and the B-Complex vitamins. Oil soluble vitamins can be stored for longer periods of time in the body's fatty tissue and the liver. These include vitamins A, D, E, and K.
Minerals are naturally occuring elements found in the earth. As rock and stone are broken down into tiny fragments by millions of years of erosion, dust and sand accumulate, forming the basis of soil. The minerals are then passed from the soil to plants, which in turn are eaten by Herbivorous animals. Man, in turn, obtains these minerals for use by the body by consuming these plants or hervivorous animals. Approximately 17 minerals are essential in human nutrition. Although only 4 or 5 per cent of the human body weight is mineral matter, minerals are vital to overall mental and physical well-being. They are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are important factors in maintaining physiological processes, strenthening skeletal structures, and preserving the vigor of the heart and brain as well as muscle and nerve stystems.
Like vitamins they function as coenzymes and act as catalysts for many biological reactions within the human body, including muscle response, the transmission of messages through the nervous system, digestion, and metabolism or utilization of nutrients in foods. They are important in the production of hormones.
Minerals coexist with vitamins and their work is interrelated. Some minerals are even part of vitamins. Minerals help to maintain the delicate water balance essential to the proper functioning of mental and physical processes. They keep blood and tissue fluids from becoming either too acid or too alkaline and permit other nutrients to pass into the blood stream. They also help draw chemical substances in and out of the cells and aid in the creation of antibodies. All of the minerals known to be needed by the human body must be supplied in the diet.
Minerals belong to two groups: Macro minerals such as Calcium, Chlorine, Magnesium,Potassium, Phosporus, Sodium, and Sulphur which are present in relatively high amounts is body tissues; and Trace minerals such as Zinc, Iron, Copper, Manganese, Chromium, Selenium, and Iodine which are present in only minute quantities. Minerals are stored primarily in the body's bone and muscle tissue. It is possible to overdose on minerals if an extremely large dose is taken. However, toxic amounts will generally accumulate only if too much is taken in for a prolonged period of time.
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Interesting stuff, Tango - thanks.
Despite the fact that this is a "challenge" to see who can lose 25 pounds the fastest, Im going to focus on how this will motivate me to continue a healthy lifestyle, knowing that people are going to hold me "accountable" for showing results each week.
This is a cool idea, Ryan.
Despite the fact that this is a "challenge" to see who can lose 25 pounds the fastest, Im going to focus on how this will motivate me to continue a healthy lifestyle, knowing that people are going to hold me "accountable" for showing results each week.
This is a cool idea, Ryan.
NMCard
ASFN Lifer
Good read tango, thanks for the info.
Are we still making a challenge out of it though? I know Ryan you said that you had a couple of things to throw into the kittie for whoever gets there first - but I have an idea...
We each throw in no more than $25 - $1 per lb. As you lose weight the the amount of money drops so if you lose 10 lbs then you are only responsible for $15. Whoever wins gets everyones cash.
Example - Ryan loses the 25 lbs first. I've lost only 15 lbs during that time so I owe Ryan $10. Each person owes the winner whatever money is left in their kittie. Like Ryan said - it's on the honor system.
And what would you do with all that money? Well - you could treat yourself to a huge meal. j/k
Shawn
We each throw in no more than $25 - $1 per lb. As you lose weight the the amount of money drops so if you lose 10 lbs then you are only responsible for $15. Whoever wins gets everyones cash.
Example - Ryan loses the 25 lbs first. I've lost only 15 lbs during that time so I owe Ryan $10. Each person owes the winner whatever money is left in their kittie. Like Ryan said - it's on the honor system.
And what would you do with all that money? Well - you could treat yourself to a huge meal.
j/kShawn
Originally posted by FischerKing
Are we still making a challenge out of it though? I know Ryan you said that you had a couple of things to throw into the kittie for whoever gets there first - but I have an idea...
We each throw in no more than $25 - $1 per lb. As you lose weight the the amount of money drops so if you lose 10 lbs then you are only responsible for $15. Whoever wins gets everyones cash.
Example - Ryan loses the 25 lbs first. I've lost only 15 lbs during that time so I owe Ryan $10. Each person owes the winner whatever money is left in their kittie. Like Ryan said - it's on the honor system.
And what would you do with all that money? Well - you could treat yourself to a huge meal.
Shawn
That is a good idea!
...or we could all get together and have a party, like the first Cardinals home game...or for poker night at Maddog's house
The money in the pot would pay for the food and refreshments. Or we could have the 1st annual ASFN tailgate party
Renz
An Army of One
Unfortunately, there are none in your size!
*rimshot*
Thank you! I'll be here all week!
SirStefan32
Krycek, Alex Krycek
:notworthy
Renz
An Army of One
Cardinals.Ken
That's Mr. Riff-Raff to you!
Dammit Renz! If I wasn't finishing off this pumpkin pie, I'd drive up to Flag and kick your ass!
Renz
An Army of One
