This is an easy topic. Everyone knows that sugar is bad, particularly when taken in excess. Right? So, why is it so difficult to stay away from it then? My personal opinion: sugar is a drug. It has no nutritional value. It is “addictive” and once you are into the sugar cycle, you simply can’t “quit”. I know the medical society may disagree with my terminology, but read further and see for yourself.
In order to keep the amount of sugar floating through your blood vessels at around a teaspoon, your body releases insulin whenever you eat foods that result in sugar entering your blood stream. Most carbs fit this category. Sugar, most sweeteners, grains, cookies, pastries, cakes, pasta, and starchy vegetables like potatoes all lead to a release of sugar into your blood stream. Insulin works by stimulating your cells to sponge up this excess sugar out of your blood stream. Once inside your cells, sugar is used for energy, with any excess amount being converted to adipose tissue (i.e. fat). Insulin also happens to promote fat storage. Nice!
If you eat sugary foods or too many processed carbohydrates for long enough, your body will have released so much insulin that it will begin to lose its sensitivity to insulin, which means that your cells won’t receive as strong a signal to sponge up excess sugar out of your blood. This will lead to excess sugar floating around your blood vessels and all the health problems that come with this scenario. (Your doctor will probably call this pre-diabetes.)
Basically, if you start the day with sugar (sugary cereal, sugary juice, etc...) you will start the roller-coaster of glucose/insulin and you'll end up having to continue to consume sugar throughout the day. Bad plan!
The, issue, however, is that most people have no idea how many different “disguises” sugar can take in packaged foods! So, you really need to educate yourself into what is what and once you know – read those labels!
Here is the BADDIES list:
Sucrose: This is pure white table sugar. Just another name for it…
But you knew that, right? How about the following? They are all different names for essentially the same thing – sugar:
Glucose, fructose, lactose, maltose, invert sugar, glucose syrup, maple syrup, brown sugar, honey, raw sugar, molasses, black treacle, golden syrup, dextrose, levulose, sorbitol, maltodextrin…
Basically anything ending with –ose is a type of sugar, that you would be better off without.
High Fructose Corn Syrup: This is a really bad one! It originates in the States circa 1977, when import tariffs were imposed on sugar, so food manufacturers turned to this “monster” as a financially viable alternative. It is basically corn syrup that has been enzyme-processed to increase its fructose content and then mixed with pure corn syrup (100% glucose) to become “high fructose corn syrup”. You would really do good staying away from that one as it really wracks havoc in your intestines. HFCS is often found in biscuits, pastries and soft drinks. For example, Coca Cola uses sugar or HFCS in its recipe, depending on the country in which the drink is manufactured (i.e. what is the cheaper raw material).
Aspartame: So you think, "Well I'll be smart and get Coke Zero!" Bad idea! While aspartame does not contain any calories, the stuff is possibly worse than sugar! Something like 20 types of cancer have been linked to aspartame and while non of the studies has provided “conclusive” evidence, are you interested in being one of the lab rats? Aspartame was rejected by FDA twice, before in 1983, Dr. Arthur Hayes (then commissioner of FDA) overwrote his own decision and approved it, two months before his retirement. Strangely enough, he then accepted a position as Senior Medical Advisor to Burson Marsteller (NutraSweet’s PR agency)… Enough said… You make your own choices.
Sucralose: The “new age” sweeteners that apparently “come from baby sugar cane” and somehow, miraculously possess all the sweetness but no calories… I know that you know better than that!
Sucralose (sold at Pick’nPay under the brand Splenda as well as just Sucralose) may not penetrate the blood brain barrier as aspartame does, hence entering the brain and creating neuro-toxic havoc at the brain center, but it CAN adversely affect the body in several ways because it IS a chemical substance and not natural sugar. It is simply a chlorinated sugar. A molecule of sugar chemically manipulated to surrender three hydroxyl groups (hydrogen + oxygen) and replace them with three chlorine atoms. It has a powerful marketing team propelling it forward and again, if weight loss is all you care about, then go ahead and use it! You will look pretty in your coffin, if nothing else… (Sorry! Don’t mean to be rude, just an issue that I am very passionate about).
So what can you do then, when no matter how many apples you chow, that sugar craving just doesn’t go away?
Here are two options that I found, which (I think) are quite acceptable – a safe compromise:
Stevia: Stevia is a tropical plant native to South America . Its extract has up to 300 times the sweetness of sugar. It has a negligible effect on blood glucose, in fact, it even enhances glucose tolerance; therefore, it is attractive as a natural sweetener to diabetics and others on carbohydrate-controlled diets. It is not calorie free, like the artificial sweeteners, but because of its sweetness, much less is used, therefore controlling the overall calorie count.
Xylitol: Xylitol is a five-carbon sugar alcohol that is used as a sugar substitute. Xylitol is a naturally occurring sweetener found in the fibers of many fruits and vegetables, including various berries, corn husks, oats, and mushrooms. It can be extracted from corn fibre, birch, raspberries, plums, and corn. One teaspoon of Xylitol has less than 10 calories, vs 15 in the same amount of sugar. It contains zero net effective carbohydrates, whereas sugar contains 4 grams per 5 mL. Xylitol has virtually no aftertaste, and is advertised as "safe for diabetics and individuals with hyperglycemia". This is because sugar-alcohols have less impact on a person's blood sugar than regular sugars.
Xylitol is also a "tooth-friendly" sugar. In addition to not encouraging tooth decay (by replacing dietary sugars), xylitol may actively aid in repairing minor cavities caused by dental caries. Possessing approximately 40% less food energy, xylitol is a low-calorie alternative to table sugar. Absorbed more slowly than sugar, it doesn't contribute to high blood sugar levels or the resulting hyperglycemia caused by insufficient insulin response.
Xylitol is widely available at PnP, Checkers, Wellness Warehouse, Clicks, Dischem, etc. (in the health food section). It looks and “feels” like sugar – in recipes you can substitute like for like, i.e. one spoon of sugar for one spoon of Xylitol.
The one and only side effect I know about is it’s laxative properties when consumed in excess. But then may be that’s a good thing… Helps with portion control.
What I am trying to say is: avoid all forms of sugar like the plague and when you just can’t resist it, opt for the natural sugar-substitutes. They are not “free” calorie-speaking, but are much better for you.
All the best!
Ciao!
Jeni
Friday, October 31, 2008
Wednesday, October 15, 2008
Let's Talk Figures
Hey!
Summer is practically here and “bikini panic” is definitely all around me!
“What am I going to do? I am still 3 sizes over my goal weight? May be I should just skip Camps Bay this summer!” (I get a variation on this theme at least twice a day!)
Here is what I can do to help…
Sadly, I CANNOT tell you that it’s all ok, that it is “just water” or that you can blame your hormones/genes/circumstances for this. (I can, but it still doesn’t solve the problem!). The most I can do on that front is to point you to a cool website that recommends the most flattering beach wear for your shape (www.sofeminine.co.uk).
It’s something…
But now, to get to the core of the issue – why are you not losing weight. You eat clean, exercise several times a week, stay away from alcohol and starch and yet, nothing! What is the issue?
It is all in the maths. Yep, weight loss is all about mathematics. Eat more calories than you burn and you will store excess fat. Even if it is a lettuce leaf! Yes, I know, you have heard this before.
So, tell me, off the top of your head:
How many calories do you eat a day?
How many do you need?
What is your percentage deficit?
If you don’t know the answers to these questions, then you probably are not eating as “clean” as you think and your weight loss efforts are, at best, “opportunistic”. It’s like trying to shoot a target in front of you while looking to the left – you might get it right, but if you do, it will be pure chance!
So, today I will give you a brief tutorial into the figures of weight loss and your assignment will be to do the math, calculate your needs and plan from there. (You know you can always e-mail or call me if you get stuck, right!)
And here is the simplest way of calculating your calorie needs.
Take your weight in kilograms and multiply it by 2.2. This is your weight in pounds. Now take this number and multiply it by:
- 14, if you are mostly sedentary
- 17, if you exercise 3-4 times a week at moderate pace
- 20, if you exercise relatively vigorously most days of the week.
For example, if you weigh 65kg, then your weight in pounds is 143 (65x2.2). If you exercise on average three times a week, then your daily calorie requirements are in the region of 2,431 calories (143x17). Remember, this is the amount of calories you need to MAINTAIN your current weight.
If you are following this blog, let’s assume you are trying to lose weight. So, you need to eat less than that (this is what they call “calorie deficit”) to give your body the opportunity to use some of the stored fat, right? You may remember that we spoke about your body going into “starvation mode” if you cut your calories too drastically? This is where the second rule comes to play.
When cutting your caloric intake, never go beyond 20% of your total needs. It is counter-productive and chances are, you will feel too hungry to maintain your eating plan in the long run. Now, if we go back to our fictitious 65kg lady who exercises 3 times a week and needs 2,431 calories a day, we can calculate her “reduced nutritional needs” (i.e. cutting 20% of her daily calories to allow for some fat burning) we are looking at 1,945 calories a day. (2,431 less 486, i.e. 20% of 2,431, gives us 1,945.)
OK, so we have our first figure – the total daily calories.
From here, we are going to do two more calculations before we are done.
Firstly, we are going to estimate our example’s meal values. In other words, if Helen (I am tired of calling her example, so I gave her a name!) eats 6 meals a day, then each meal will need to be approximately 1,945/6 = 325 calories. So, if Helen decided to go to Woolies or Kauai or anywhere to pick up something for lunch, she should look at the label and ensure that her meal is not too far out of that amount. (Note that no one is recommending that Helen buys lunch – it is far better that she prepares it at home so she knows exactly what’s in it, but hey… life happens!)
Secondly, we are going to calculate how much of each macronutrient Helen needs. 40:40:20 is generally a good (and relatively easy to maintain) ratio for people trying to lose weight. This means 40% carbs, 40% protein and 20% fat. While these don’t have to balance precisely for each meal, you need to tally them up at the end of the day. This calculation can get a bit tricky as fat has twice the calorie density of carbs and protein, so pay attention.
40% of 1,945 is 778. Helen needs 778 calories from protein and carbohydrates respectively every day. There are 4 calories in a gram for these two elements, so we are looking at 195 grams of protein and carbs.
The remaining 389 calories (1,945 – 778 from carbs – 778 from protein) will be derived from fat. 389 calories of fat is approximately 43g of fat. I know it sounds like a lot, but fat has a habit of sneaking up on you, so keep your eyes open for it! The salad dressing, the skin on the chicken, the rind of the chop – it’s all fat.
Now, what you can do is put your requirements down on a piece of paper and try to figure out what foods you are going to incorporate in your menu to achieve your goal. Stuck? Post a reply and I will work it out for you!
Ciao!
Jeni
Summer is practically here and “bikini panic” is definitely all around me!
“What am I going to do? I am still 3 sizes over my goal weight? May be I should just skip Camps Bay this summer!” (I get a variation on this theme at least twice a day!)
Here is what I can do to help…
Sadly, I CANNOT tell you that it’s all ok, that it is “just water” or that you can blame your hormones/genes/circumstances for this. (I can, but it still doesn’t solve the problem!). The most I can do on that front is to point you to a cool website that recommends the most flattering beach wear for your shape (www.sofeminine.co.uk).
It’s something…
But now, to get to the core of the issue – why are you not losing weight. You eat clean, exercise several times a week, stay away from alcohol and starch and yet, nothing! What is the issue?
It is all in the maths. Yep, weight loss is all about mathematics. Eat more calories than you burn and you will store excess fat. Even if it is a lettuce leaf! Yes, I know, you have heard this before.
So, tell me, off the top of your head:
How many calories do you eat a day?
How many do you need?
What is your percentage deficit?
If you don’t know the answers to these questions, then you probably are not eating as “clean” as you think and your weight loss efforts are, at best, “opportunistic”. It’s like trying to shoot a target in front of you while looking to the left – you might get it right, but if you do, it will be pure chance!
So, today I will give you a brief tutorial into the figures of weight loss and your assignment will be to do the math, calculate your needs and plan from there. (You know you can always e-mail or call me if you get stuck, right!)
And here is the simplest way of calculating your calorie needs.
Take your weight in kilograms and multiply it by 2.2. This is your weight in pounds. Now take this number and multiply it by:
- 14, if you are mostly sedentary
- 17, if you exercise 3-4 times a week at moderate pace
- 20, if you exercise relatively vigorously most days of the week.
For example, if you weigh 65kg, then your weight in pounds is 143 (65x2.2). If you exercise on average three times a week, then your daily calorie requirements are in the region of 2,431 calories (143x17). Remember, this is the amount of calories you need to MAINTAIN your current weight.
If you are following this blog, let’s assume you are trying to lose weight. So, you need to eat less than that (this is what they call “calorie deficit”) to give your body the opportunity to use some of the stored fat, right? You may remember that we spoke about your body going into “starvation mode” if you cut your calories too drastically? This is where the second rule comes to play.
When cutting your caloric intake, never go beyond 20% of your total needs. It is counter-productive and chances are, you will feel too hungry to maintain your eating plan in the long run. Now, if we go back to our fictitious 65kg lady who exercises 3 times a week and needs 2,431 calories a day, we can calculate her “reduced nutritional needs” (i.e. cutting 20% of her daily calories to allow for some fat burning) we are looking at 1,945 calories a day. (2,431 less 486, i.e. 20% of 2,431, gives us 1,945.)
OK, so we have our first figure – the total daily calories.
From here, we are going to do two more calculations before we are done.
Firstly, we are going to estimate our example’s meal values. In other words, if Helen (I am tired of calling her example, so I gave her a name!) eats 6 meals a day, then each meal will need to be approximately 1,945/6 = 325 calories. So, if Helen decided to go to Woolies or Kauai or anywhere to pick up something for lunch, she should look at the label and ensure that her meal is not too far out of that amount. (Note that no one is recommending that Helen buys lunch – it is far better that she prepares it at home so she knows exactly what’s in it, but hey… life happens!)
Secondly, we are going to calculate how much of each macronutrient Helen needs. 40:40:20 is generally a good (and relatively easy to maintain) ratio for people trying to lose weight. This means 40% carbs, 40% protein and 20% fat. While these don’t have to balance precisely for each meal, you need to tally them up at the end of the day. This calculation can get a bit tricky as fat has twice the calorie density of carbs and protein, so pay attention.
40% of 1,945 is 778. Helen needs 778 calories from protein and carbohydrates respectively every day. There are 4 calories in a gram for these two elements, so we are looking at 195 grams of protein and carbs.
The remaining 389 calories (1,945 – 778 from carbs – 778 from protein) will be derived from fat. 389 calories of fat is approximately 43g of fat. I know it sounds like a lot, but fat has a habit of sneaking up on you, so keep your eyes open for it! The salad dressing, the skin on the chicken, the rind of the chop – it’s all fat.
Now, what you can do is put your requirements down on a piece of paper and try to figure out what foods you are going to incorporate in your menu to achieve your goal. Stuck? Post a reply and I will work it out for you!
Ciao!
Jeni
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