Total Caloric Expenditure: Part 3-Activity Expenditure

From my previous posts, we have learned the calculation for daily total caloric expenditure. Let’s review:

Total Caloric Expenditure = Resting Metabolic Rate, (RMR), + Thermal Effect of Food + Activity Expenditure.

We learned how to correctly calculate our Resting Metabolic Rate for our current body weight. We could have taken that formula a step further by first calculating our Lean Body Mass, or our body’s lean weight which is comprised of the combined weight of our bones, muscles, organs, and water mass, but we can save that for a future post as it is not entirely necessary to get you started.

We have also learned that our bodies use energy to digest and process the food we eat. Energy, in the form of calories, and how to calculate that.

So now let’s move on and discuss the third and final value of our equation, Activity Expenditure. According to the National Federation of Professional Trainers, (NFPT), the average adult burns approximately 500 calories per day performing normal daily activities. If you consider yourself a little more or less active than most you may consider adding or subtracting 100 calories from the 500 calories per day average.

Going back again to our example 34-year-old female from previous posts, we have determined her Resting Metabolic Rate to be 1,380 calories, her Thermal Effect of Food to be 230 calories, and her average daily Activity Expenditure to be 500 calories.

1,380-Resting Metabolic Rate + 230 Thermal Effect of Food + 500 Activity Expenditure = 2,110 total required caloric intake to maintain her current 142 pounds.

Note per this example, to maintain her current weight of 142 pounds she should be taking in 2,110 calories per day but we see she is actually consuming 2,300 calories per day or an excess of 190 calories per day. Knowing that one pound of fat “weighs” 3,500 calories we can determine with a great degree of certainty, our 34 year old female will gain one pound in just under three weeks! How do we know that? Well let’s do the math”

Current daily caloric intake (2,300) – current daily caloric expenditure (2,100)=daily caloric surplus (190)

3,500 calories per pound divided by her daily caloric surplus of 190 calories per day equals 18.42 days! In theory every 18.42 days our 34 year old female will gain one pound of unwanted weight!

What does she need to do to stop this weight gain? Diet….right? Well, not necessarily. Why give up something she may enjoy. The thought of dieting, or restricting caloric intake, carries a negative connotation. So, rather than restrict 500 calories per day let’s burn 500 calories per day! Go for a walk! Your kids and dog will love you! If our example 34-year-old female walked 1 hour each day at a brisk pace, she will burn approximately 450 calories she currently does not burn. So instead of having a surplus of 190 calories, she will now have a calorie deficit of approximately 260 calories per day! (450 calories burned walking less 190 daily caloric surplus equals 260). Knowing a pound of fat weighs 3,500 calories, she will lose one pound of fat every two weeks! (3,500/260=13.46).

You say you don’t have time to walk, how far do you walk to your local coffee barista? 1 mile each way and you are half way done. There is no better time to appreciate the benefits of light exercise as immediately following meal time. After every meal, our bodies either store or use the most recent calories consumed so no better time to put those calories to good use as just after taking them in! Remember to walk slightly faster than your comfortable pace to achieve good results. On those rainy days, pull out and dust off that old exercise equipment you bought a few years ago and rarely used.

Now that you understand your Caloric Expenditure you are finally armed with the basic knowledge to start becoming a healthier you!

And remember, “I you want it, you’ve gotta go get it!”

The Health Benefits of Bone Broth

Mark Dziuban - Bone Broth

Bone broth has been a widespread remedy for sickness for years, but before it was a remedy, it was a staple of our ancestors’ diets. Since no part of the animal could be wasted, our ancestors would boil down anything that could not be directly consumed (bones, ligaments, etc.) into a broth that was much easier to digest. Research is now showing that bone broth has multiple health benefits, and it could make its way back into our diets as more than just a cold remedy.

Joint Health

The natural aging process of humans results in wear and tear on our joints. This wear and tear is more evident in athletes as they often put more stress on their joints. This wear and tear causes cartilage to break down and degrade. Bone broth is quite possibly the best resource of natural collagen in the world. The simmering of bone broth causes the collagen from the bone to bind to the broth and become easily absorbed into the body where it can repair and restore damaged collagen. Bone broth also contains high concentrations of gelatin, which is the body’s natural lubricant allowing bones to glide and pivot freely without friction. Researchers at Penn State University ran a 24-week study on athletes who consumed bone broth regularly, and the majority of those athletes saw significant improvements in bone and joint comfort resulting in greater athletic performance.

Gut Health

The same gelatin that helps lubricate your joints has also been found to be beneficial to gut health while having a positive effect on wheat and dairy food allergies. These allergies are usually associated with intestinal inflammation that causes the symptoms associated with allergies like Celiacs Disease and Lactose Intolerance. The gelatin combats these allergies by restoring the gut lining, helping with the growth of probiotics, and most importantly regulating and supporting healthy inflammation levels.

Skin Health

Collagen is the main building block of the compounds that are responsible for a youthful, radiant skin. Studies have shown that the presence of high quality collagen, like that found in bone broth, reduces the sign of wrinkles, decreases swelling, and maintains the elasticity of skin. When women between 35 and 55 years old supplemented with 2.5-5 grams of collagen, they found an increase in elasticity and moisture along with a decrease in transepidermal water loss and skin roughness.

Immune Health

Bone broth has been found to be the best natural remedy for Leaky Gut Syndrome. Leaky Gut is caused by undigested food particles seeping through tiny openings in the weakest parts of the intestinal lining. The particles make their way from the intestines into the bloodstream causing the immune system to overreact in two ways: inflammation and the release of large amounts of antibodies into the bloodstream. These antibodies end up attacking healthy tissue, which in turn wreaks havoc on the immune system. The collagen, gelatin, and amino acids in bone broth strengthen the intestinal lining, which can ultimately cure Leaky Gut Syndrome.

Along with the above mentioned benefits, bone broth also contains many key micronutrients giving it the title “nature’s multivitamin.” Add bone broth to your diet once a week to capitalize on all of these great health benefits.

Make a Lifestyle Change, Not a Resolution

Mark Dziuban Make a Lifestyle Change Header

If you have been to a commercial gym in the past week (Gold’s Gym, Planet Fitness, YMCA) then you probably noticed that it is pretty full. January is by far the busiest month at most gyms and health clubs. We’ve all heard it from someone before, “My New Year’s resolution is to get in shape and lose weight.” The time between Thanksgiving and the winter holidays is when most people are visiting with family, eating until they are about to explode, and drinking more than they normally would. So on January 2nd when you walk into the gym it almost feels like walking through a college frat party. The biggest problem with resolutions is that they end when the calendar year does. So instead of making a resolution this year, I encourage everyone make a lifestyle change that will continue and evolve with you.

Nutrition

The most important part to hitting any fitness goal is eating a healthy, well-balanced diet. The problem is that most fad diets have an end date. I’ve witnessed many people complete Whole 30 with astonishing results, but as soon as the 30 days are up they are right back to their old diet. As soon as you “go on a diet” you imply that your diet will eventually end. Instead, just change what you eat. Fruits, vegetables, lean meats, whole grains (no, carbs are not the devil), and healthy fats are the basis of any great nutrition plan. My general rule of thumb is if something comes shrinkwrapped or prepackaged then it shouldn’t go in your mouth. While preparing all of your own food is more time consuming, it also teaches you how to be creative in the kitchen.

Exercise

While dialing in your nutrition takes a lot of effort, it is not the only piece of the puzzle. Incorporating some type of exercise into your daily routine will drastically improve your physical and mental well being. Exercise does not need to mean going to a gym and running on a treadmill. Americans are becoming increasingly aware of the benefits of exercise, which means there is something out there for anyone. Yoga, kickboxing, spin classes, mountain biking, hiking, kayaking, and swimming are just a few of the ways you could exercise without ever stepping on a treadmill.

Enjoyment

In the beginning, nobody wants to wake up on a Saturday morning to go on a run, or spend their Sunday afternoon preparing their meals for the week. The quicker you can find enjoyment in your routine, the easier it will become in the long run. Try out a few different approaches to exercise to see what you enjoy and what you can’t wait to be done doing. My wife and I love being outdoors, so we gravitated towards cycling and mountain biking. When I get on a bike, I never have the feeling of not wanting to ride. The most important part is holding yourself accountable once you do find what you enjoy so you can continue improving.

Getting in shape and losing weight isn’t easy. If it was, everyone would do it. You need to be strong willed and be able to motivate yourself under the worst circumstances. However, once you start seeing the results of your hard work, you will wonder why you didn’t start earlier.

A Brief History of Fad Diets (And Why Paleo Is Here to Stay!)

It seems as though a new fad diet pops up on a weekly basis without fail. You finally know what one is about and maybe decide to try it out when suddenly there’s some new craze in this month’s magazines that’s guaranteed to work better than anything you’ve ever tried before. No matter what the diet is, it seems complicated and like a lot of work, though probably less work than closely monitoring all your meals in addition to exercising on a consistent basis. People want fast solutions, which has caused the rise of fad diets over the last couple hundred years.

Well, one of the newest diet crazes goes beyond a fad; the paleo diet! A nod to our caveman ancestors, this diet focuses on the foods that biology meant for us to consume.

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History of Fad Diets

Fad diets have been around as early as the 1820s (though they likely existed long before that). In the 1820s, Lord Byron encouraged people to drink water mixed with apple cider vinegar in an effort to shed weight. At this time, other liquid-only diets were suggested and have stuck around since then. Over a hundred years later, the Grapefruit Diet rose to popularity, which encouraged a low calorie diet and a piece of this fruit with every meal. These relatively harmless diets were followed by others such as the founding of Weight Watchers in 1963, Slim Fast (a diet of mostly shakes with a daily substantial meal) and The Atkins Diet (low-carb, high protein) came onto the scene in the 1970s. In the 2000s, the South Beach Diet (a less intense version of Atkins) and juice cleanses become more popular and caught numerous followers.

In more recent years, the Paleo Diet burst onto the scene. This diet, however, has already proven its effectiveness.

The Paleo Diet

Why has the Paleo diet achieved so much popularity in recent years? To start, people began realizing that we’ve evolved over the last few million years from hunters and gatherers, but that it’s only within the last 10,000 or so years that humans settled onto farms and began producing food that way. Many argue that this period of time is incredibly short compared to the rest of human history and that our bodies have not yet properly adapted to consuming food this way. The root of this argument? Paleo diet is evolutionarily and historically best for the human body.

A main point of the Paleo Diet is cutting out grains, because our bodies haven’t developed to digest these properly, which explains the prevalence of gluten intolerance. Those suffering from celiac allergies are able to cut out gluten and eat a healthy diet through the paleo diet. The paleo diet has also helped reduce people’s symptoms who suffer from autoimmune diseases, along with various other conditions. Some people theorize that a root cause of many diseases lies in our incorrect diet, so switching to the paleo diet can help fix these issues. You’ll also take-in less sugars on the paleo diet, which can fight obesity and many other health issues, such as tooth decay, high blood pressure, and diabetes. Paleo is still gaining steam, but those who follow the diet sing its praises and swear that it’s the best diet for any human.

What are your thoughts? What fad diets have you tried over the last few years (or decades)?

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Paleo Diet Secrets: 5 Tips to Survive and Enjoy Your First Month

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If cutting calories is not an aspect of dieting that you particularly enjoy, the Paleo Diet just may be the diet you’ve been looking for. Based on the types of food our ancient ancestors ate, this unique approach to eating healthier promotes optimal immune function, stronger muscles, and healthy bones through foods like grass-fed meat, seafood, fresh fruits and vegetables, eggs, nuts, and healthy oils.

This may seem like a difficult diet to maintain, but with the following tips on how to properly manage your first month, you’ll be able to develop healthy eating habits that could last a lifetime.

Budget your trips to the grocery store

Introducing non-processed foods and organic meats into your diet can rack up a pricey grocery bill. Be sure to write down what you plan to buy before entering the store, and set a price limit. A simple mistake first-time dieters tend to make is spending much more on expensive products because they fall under the category of “what to eat.” Research the least expensive foods that still fulfill your diet needs, and don’t go overboard.

Prepare meals the night before

If you are following this diet while contributing to the working world, first of all, hats off to you. To make your life a little easier, make any lunches or snacks that you plan to eat the next day the night before. This not only saves time but can build a healthy routine that could contribute to the successes of your diet in the long run.

Snack in between meals

Cutting carbs and dairy products out of your typical diet commonly leads to feeling hungry more often in the early stages. Luckily, the Paleo Diet allows you to eat a snack in between breakfast and lunch, and again before dinner. Your best choices for these mini-meals could be sliced lean beef, seasonal fruit, sliced apples, or raw nuts.

Exercise

The best way to see results faster from this diet is to exercise on top of it. In addition to improving results of the diet, this is an extremely healthy lifestyle habit to develop. Even if your day is a little too busy to squeeze in a quick workout, exercising just three to five times a week is sufficient.

Get creative!

Just because you’re dieting doesn’t mean every one of your meals must be bland and tasteless. Take advantage of all the foods you are able to eat, and find some fun recipes online, or come up with your own. Your options are endless!

Though starting a diet can seem like a dismal process, it is a practice that you will not regret. The Paleo Diet is an effective and easy way to improve your daily eating habits and can build healthy routines along the way. Once you begin to see results, the rest will come naturally.

Paleo Diet: Making the Switch

 

Paleo: Making the Switch

 

In my earlier post, I’ve outlined the basic history and overview of the Paleo Diet. While many of you may find it an interesting topic, you may find yourselves questioning if this lifestyle change is right for you. What are the noticeable differences? How will it affect my life for the better? Most importantly, how will this be different from all of the other diets I’ve tried?

I know first hand how difficult it can be to manage a new exercise routine or diet change. These are significant life changes and they require a large amount of time and dedication. After the initial excitement of embarking on a new journey wears off, what remains? You feel tired. You’re craving your traditional food choices. Worse yet, you’ve committed weeks, maybe even months to the change and you’re barely seeing any results.

 

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Various diets promise fast results overnight. Don’t believe them. I’m can’t promise that adopting the lifestyle will be easy. What I can guarantee is that in a short amount of time, you will have more energy and you’ll look and feel healthier. The Paleo Diet is different from other fad diets. It prioritizes real food that our ancestors ate millions of years ago. We’re not only biologically built to consume this food, but to benefit from the specific nutrients related to it. Check out the list below as a preview of the awesome new lease on life you’ll receive after making the switch.

 

You’ll look better.

What happens when you consume more protein and fats? You’ll not only lose weight but you’ll develop muscle in its place. By ditching a carb-heavy diet, you’ll be reaching for a richer, healthier palette of foods designed to sculpt your body into a leaner and stronger form.

 

Cherries

 

You’ll feel better.

You’ll not only eat a lot of meat but you’ll also consume a large portion of vegetables. Vegetables are the secret to a healthy and happy digestive system. Strive to eat 2-3 servings of dark, leafy greens for a week and watch what happens. You’ll micro-biome, or your gut’s ecosystem will begin to repair and run at an efficient level. Amazing things happen when your gut is in working order.

 

Sunlight on tree.

 

You’ll sleep better.

Paleo prefers that you exclude coffee from your diet. This can be an extremely hard switch to make. You’ll no doubt feel tired, restless, even depressed. This is what happens when your body detoxes from harmful substances. If you’re serious about adopting a pure Paleo diet, try and stick with the elimination. In a few weeks, your body will begin to adjust to your normal energy levels. Better yet, you’ll have less sleeping issues due to the elimination of caffeine in your system.

 

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You’ll work faster.

Your bones will be stronger. You won’t be reliant on caffeine. The paleo diet restarts your system to run at an efficient level. Another added perk? Say goodbye to the mid-afternoon slumps at work. When you’re no longer dependent on caffeine or sugar, your body will no longer run in spells, dipping when sugar is low. For those interested in adopting a Paleo lifestyle, the rewards are countless. Check back often for more posts on how to live a healthy and active life.

 

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