Basic Nutrients And Metabolism Part 1

These are notes from my weight loss class. Any misinformation is the fault of the note taker and I don’t know how to spell certain words.

Nutrition 101:

Celery is the amount energy to raise one cubic certiamal of water to 1 degree cescisiu.
3500 calories in a lb.
The national weight control register monitors people who lost 10 % of their weight.
You need to watch that when you eat too mythic calories you have to work it off with extra exercise. Other you will consider exercise as a punishment.

Ways to take in lesser calories.

Looking at portions, measuring
Use seasonings like Italian season instead of salt.
Eat a lot of raw vegetable and fruits.
Sometimes eat vegetables (already prepared) and other fruits and vegetables before eating sandwiches. Can make you full.
Put ranch dressing into light sour cream to replace. Use that instead of regular dressing.
Choose less fattening meat to eat.
Tracking calories can also
Eat granola Clintons. Put in a half cup of milk.
One person used to drink a lot of milk now half cup milk.
Dairy gold (at Costco and WinCo) good flavor cottage cheese. 2#
Grills bring better flavor of foods.
Doing more cooking at home rather than eating at a restaurant still taste good but you control the ingredients.
Try not to drink your calories. Less milk etc.

Ways to burn calories:

Get up and move during breaks.
Going up and down steps rather than the elevator.
Yard work is a good way to be busy.
Load dish waster one plate and one fork at time and squat each time you put something in.
Watch TV on a treadmill.
Lunges during every commercial or other exercises.
One person does a different exercise as defined by a deck of cards. Cars have you do something different.
Walking a pet.
Dedicate and plan time to take a walk at work.
Calories are not the only thing we get from food. Water, nutrients.
Carbohydrates are the main source of energy. Body loves to burn carbs.
Wheat, rice, potatoes, bread.
Some people say they have a harder time with constamatison when n a low carb diet.
Complex carbraibates: whole grain etc. and has more fibers. Keep you going longer. Chose these ore often
Simple carb. More sugar is simple burn through it more quickly. Sweets and white bread are examples.
Starch veg: corn, potatoes, winter squash (hard shell) yams, peas,
Starchy veg are pastier.
Maybe cut back vegetable like not having two starchy vegetables in the same meal.
There are a lot of nutrients from a mix of carbohydrates.
My fitness pal: does not specify added sugar and natural sugar. Natural sugars are fine.