Nutrition 101

Brian? · 15-04-2012 10:37pm

pbowenroe wrote: »

I am cutting and doing Starting Strength. Roughly how much grams of protein per kg of body weight do I need a day?

Aim for 1g per Kg of bodyweight. You probably don't need that much, but it'll be a tasty and satisfying ride.

draiochtanois · 17-04-2012 1:34pm

This post has been deleted.

saa · 23-04-2012 2:31pm

Orla K wrote: »

Just got to say fat from natural sources is good for you, even the saturated fat. The fat to watch out for is veg/seed oil, chemical processing. Watch the ingredients on pesto if it's stop bought I've noticed they add sunflower oil instead of olive oil(I should say olive oil is good when not over heated, and coconut oil is good too)
Try find a better alternative to Quorn too it's not the best thing to be eating, can't remember now but I think some of the ingredients are bad.

Don't worry about too much fat.

Ah yeah I know not buying flora anymore, I've started buying chicken breast again but I find it very hard to eat or handle, I also worry about what they animals are given and I know long term I won't be eating Quorn as I'm not sure what they put into it during the process of making mycroprotein.

Really need to find a farmers market and get someone to give me a lift as I'm spending too much on food and when I'm eating fruit and veg I need a lot more than my budget will allow and I always take advantage of the Aldi offers, tis hard not having an income I need to get new runners as well curse you over pronation!

hellosunshine2 · 16-08-2012 6:20am

Nice tips you have here. Bottom line is that to lose weight or lose body fat, you must use more calories than you eat by controlling your food intake and/or increasing your exercise routine.

nice_guy80 · 21-08-2012 12:41pm

hellosunshine2 wrote: »

Nice tips you have here. Bottom line is that to lose weight or lose body fat, you must use more calories than you eat by controlling your food intake and/or increasing your exercise routine.

not quite
you need to eat less calories than you use each day.

rubadub · 21-08-2012 12:55pm

nice_guy80 wrote: »

not quite
you need to eat less calories than you use each day.

But that's the same thing, just worded slightly different.

I would say intake less energy than you expend -which gets rid of arguments about calorie calculation and the difference between the energy you actually get from different foods.

i.e. 500kcal of alcohol will probably not make you as fat as 500kcal of sugar. Even the same foods can have different values, e.g. humans will get more energy from 500kcal of well cooked rice than 500kcal of raw rice. Just like you will not get the same mileage from 2 cars if you put the same amount of petrol in both, and then a litre of water in 1 of them. You have put the exact same calories in each car, this does not mean their engine uses them the same.

dearg lady · 21-08-2012 3:39pm

On the subject of cooking oils, I've been meaning to switch from olive oil for a while, but laziness prevailed! I use coconut oil on my skin, but haven't yet used it for cooking! What about rapeseed oil, saw a cold pressed rapeseed oil there is tesco, not sure how important cold pressing is when it comes to cooking though.

I always go for butter over other spread, but wonder what's the opinion on salted v. unsalted butter? I don't add salt to anything I eat, but I love salted butter!

El_Dangeroso · 21-08-2012 5:17pm

dearg lady wrote: »

On the subject of cooking oils, I've been meaning to switch from olive oil for a while, but laziness prevailed! I use coconut oil on my skin, but haven't yet used it for cooking! What about rapeseed oil, saw a cold pressed rapeseed oil there is tesco, not sure how important cold pressing is when it comes to cooking though.

I always go for butter over other spread, but wonder what's the opinion on salted v. unsalted butter? I don't add salt to anything I eat, but I love salted butter!

Rapeseed is still too high in delicate oils (~33%) so best not heated.

Salt is fine in the context of an otherwise unprocessed food diet.

Dotcomdolly · 21-08-2012 5:41pm

I know canola oil is slated in paleo circles and I just found out it is rapeseed oil!

hellosunshine2 · 22-08-2012 1:55am

rubadub wrote: »

But that's the same thing, just worded slightly different.

Thanks!

El_Dangeroso · 31-08-2012 6:43pm

Weekly interesting link round up:

Article about calories and the differences in absorption (I know rubadub will like this):

http://blogs.scientificamerican.com/guest-blog/2012/08/27/the-hidden-truths-about-calories/ - Great article just for the fact that Russian people's guts are 5ft longer than Italians, and also nuts have less calories absorbed than written on the packet!

Softer lighting cuts calorie intake by 18%:

http://www.sciencedaily.com/releases/2012/08/120828194942.htm?utm_source=twitterfeed&utm_medium=twitter&utm_campaign=Feed%3A+sciencedaily%2Fmost_popular+%28ScienceDaily%3A+Most+Popular+News%29 - Put some candles lit and turn off the lights for dinner!

Yet ANOTHER trial showing reducing FODMAP consumption improves IBS:

http://jn.nutrition.org/content/142/8/1510.abstract

parismilton · 04-09-2012 6:52am

Great source of knowledge, different nutrients and products affect differently person to person according to their metabolic condition. So the amount of fiber and another constituents that are suitable in your differs, you should choose a diet plan according to the metabolic condition of your body.

NotExactly · 07-09-2012 12:06am

What is the healthiest low calorie mixer for vodka? Thanks.

Mellor · 07-09-2012 2:00am

NotExactly wrote: »

What is the healthiest low calorie mixer for vodka? Thanks.

Soda or diet soft drink will be the lowest calorie mixer.

parismilton · 07-09-2012 8:19am

diet wild cherry soda and cold drink is good low calorie mixer.

El_Dangeroso · 09-09-2012 8:27pm

Weekly interesting link round up mark duex:

1. Seems that modern paleo eating is not that new. There is a tradition in China, called Bigu:

In this passage, Maspero (1981:417) recognizes the principal Daoist practices that were current during the Six Dynasties period: "(1) abstention from Cereals, (2) respiratory exercises, and (3) concentration and meditation.

Sounds like a good health plan to me!

2. Do we have free will to prevent obesity? This paper thinks not:

http://www.ncbi.nlm.nih.gov/pubmed/21923977

I think that there's definitely a good point there, sure most of us can lose pounds temporarily, but the stats show the majority of us fail, an argument in favour of more regulation, which I have mixed feelings about.

3. Weak glutes = knee pain

http://www.ncbi.nlm.nih.gov/pubmed/22945929?dopt=Abstract

I know this is probably well known in the fitness industry but it was new to me this week, I injured my knee doing squats. Nice to know I need to work building up my glutes prior to attempting them again. Anyone know any good exercises for the glutes that don't involve the knees I'd be grateful!

Orla K · 09-09-2012 10:22pm

El_Dangeroso wrote: »

3. Weak glutes = knee pain

http://www.ncbi.nlm.nih.gov/pubmed/22945929?dopt=Abstract

I know this is probably well known in the fitness industry but it was new to me this week, I injured my knee doing squats. Nice to know I need to work building up my glutes prior to attempting them again. Anyone know any good exercises for the glutes that don't involve the knees I'd be grateful!

Cook hip lift, there's loads but that's the only one I can remember the name of.

I have this problem and foam rolling my ITbands is also a huge help for me.

El_Dangeroso · 09-09-2012 10:36pm

Orla K wrote: »

Cook hip lift, there's loads but that's the only one I can remember the name of.

I have this problem and foam rolling my ITbands is also a huge help for me.

What does this entail? (what are ITbands and how do you do it?)

menoscemo · 09-09-2012 10:55pm

El_Dangeroso wrote: »

What does this entail? (what are ITbands and how do you do it?)

https://www.youtube.com/watch?v=RoHBDim_fzk

Your Ilitibial band connects the hip and the knee. A tight IT band commonly causes 'runners knee' but Ilitibial Band Syndrome is also associated with doing sqauts. Solution is both cases is to stretch/roll the band and build up the glutes.

Orla K · 10-09-2012 9:07am

I got a grid foam roller, when I first got it I couldn't actually roll with on it when I was doing my ITband, I could barely even lean on it.

Also when you are doing squats be aware of what way your knees are going. Mine always have a habit of going inwards.

parismilton · 10-09-2012 10:01am

diet wild cherry soda and cold drink is good low calorie mixer.

banquet · 10-09-2012 12:48pm

parismilton wrote: »

diet wild cherry soda and cold drink is good low calorie mixer.

Pfft, already knew that.

El_Dangeroso · 15-09-2012 2:12pm

Weekly cool nutrition link update:

1. Cooling hands and feet acts like a steroid. This is awesome research, it's novel and anyone can try it, if anyone feels like experimenting, please let me know how you get on!

2. Chocolate lowers your blood pressure only if your blood pressure is high. Of course they are talking about the dark stuff, like we needed another excuse!

3. Protein helps weight loss, but you don't need that much extra to feel the benefit. Above a decent threshold it's probably pointless (and expensive)

4. Self control not a limited resource after all. It's hard at first but the more you practice it, the better you get at it!

5. Your gut bacteria determine what calories you absorb. This is a really exciting area of research, that will yield huge benefits for humans, forget genetics, it's all about the microbiome right now.

metamorphosis · 15-09-2012 4:52pm

Finishing up a research paper there - basically it was an online ethnography and content analysis of TOO MANY journals from Marks daily Apple, so glad to be done. Never take on a content analysis approach again thank you very much. Drained but up to Dublin with work next wed-fri so some celebratory drinks in order a few times i reckon!

El_Dangeroso · 15-09-2012 5:03pm

metamorphosis wrote: »

Finishing up a research paper there - basically it was an online ethnography and cintent analysis of TOO MANY journals from Marks daily Apple, so glad to be done. Never take on a content analysis approach again thank you very much. Drained but up to Dublin with work next wed-fri so some celebratory drinks in order a few times i reckon!

Wow! sounds cool, are you gonna submit it to a journal? You should! What was your conclusion?

metamorphosis · 15-09-2012 5:08pm

El_Dangeroso wrote: »

Wow! sounds cool, are you gonna submit it to a journal? You should! What was your conclusion?

Ask me again in a week and I might be able to coherantly tell you

Looking back at all the pre research, from clinical cardiology to journal of consumer research to modern diet reviews, health science journals, anthropology, sub cultures, journals, experiential consumption, health markers - coding process alone took very long. I will wait for feedback. Who would even accept it at this stage! Its like a smorgasboard of so much. Im just happy its at the end now - very different results than I initally thought, I will report back!

Blueskye · 16-09-2012 1:09am

metamorphosis wrote: »

El_Dangeroso wrote: »

Wow! sounds cool, are you gonna submit it to a journal? You should! What was your conclusion?

Ask me again in a week and I might be able to coherantly tell you
Looking back at all the pre research, from clinical cardiology to journal of consumer research to modern diet reviews, health science journals, anthropology, sub cultures, journals, experiential consumption, health markers - coding process alone took very long. I will wait for feedback. Who would even accept it at this stage! Its like a smorgasboard of so much. Im just happy its at the end now - very different results than I initally thought, I will report back!

Would love to hear the findings. When you get a chance.

SteelyDanJalapeno · 18-09-2012 12:32am

Blueskye wrote: »

metamorphosis wrote: »

El_Dangeroso wrote: »

Wow! sounds cool, are you gonna submit it to a journal? You should! What was your conclusion?

Ask me again in a week and I might be able to coherantly tell you
Looking back at all the pre research, from clinical cardiology to journal of consumer research to modern diet reviews, health science journals, anthropology, sub cultures, journals, experiential consumption, health markers - coding process alone took very long. I will wait for feedback. Who would even accept it at this stage! Its like a smorgasboard of so much. Im just happy its at the end now - very different results than I initally thought, I will report back!

Would love to hear the findings. When you get a chance.

I'd love to hear them too, even personal views and opinions

Orla K · 10-12-2012 9:01am

I think the book pure white and deadly was mentioned here before. It's back in print I think it has a new forward, it's pretty easy to guess from who

On amazon

danlen · 10-12-2012 4:24pm

Orla K wrote: »

I think the book pure white and deadly was mentioned here before. It's back in print I think it has a new forward, it's pretty easy to guess from who

On amazon

Thanks for that. Been interested in getting my hands on a copy of that for a while.

On a related note, I see Lustig has a book coming out himself in the new year.

Nutrition 101

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