A calorie is the amount of heat needed to raise the temperature of one gram of water by one degree celsius. calories in food provide energy in the form of heat so that our bodies can function. our bodies store and "burn" calories as fuel.
energy balance plays a central role in health because it alone determines body weight. energy balance, simply put, is the relationship between how many calories you consume and how many you burn. this important relationship has three possible outcomes: gaining, losing or maintaining weight. because body weight and body f*t percentage have an important role in preventing disease, it’s important to monitor calorie intake and make the necessary adjustments to maintain and improve overall health.
several factors affect the calorie allowance for every individual but as a rule of thumb, for guys you need should eat 1500-1800 cals/day to loose weight, 1800-2200 to maintain and excess of 2500 (plus muscle training) to gain weight, while for ladies 1200-1400 cal/day to loose weight, 1400-1600 to maintain and excess of 1800 (plus muscle training) to gain weight. the importance of macros will be addressed later on.
three things to remember:
1.eating more protein, studies show, especially at breakfast not only help us build muscle, but keeps us fuller for longer, thereby leading to eating less calories through the day.
2.volume eating is advised. many fresh produce such as fruits (not juice) and vegetables have low calories per gram, which means you can fill up on them and still be in control of your calorie intake.
3.as much as possible, stay away from food with labels or learn to read them.
download a calorie tracking app (such as myfitnesspal or loseit) and start tracking your meals today!
You eat food at my house...there’s most definitely garlic in it! we love garlic in our recipes. 😍
it’s actually one of the oldest cultivated crops. the builders of the great pyramid in egypt were fed garlic in belief that it gave them endurance and strength! during wwi, soldiers packed wounds with garlic to help stave off infection and heal faster. 🙌🏻
here’s three reasons to eat more garlic:
1. shown to help reverse early heart disease by removing plaque buildup in arteries.
2. studies have shown a reduced risk of certain cancers, including: breast, colon, esophagus, pancreas, and stomach.
3. it’s incredibly antimicrobial, antiviral and antifungal which help prevent and relieve colds, flus and other infections.
#nationaljellybeanday -boston confectioner william schrafft made them popular during the civil war. they were the first candies to be sold by the pound. schrafft encouraged his customers to send them to union soldiers. ~ they were the favorite candy of president ronald regan. he persuaded the jelly belly company to make a blueberry jelly bean so that he could serve red, white and blue jelly beans in the oval office. #history#potus#ovaloffice#candy#foodfacts#jellybean
Woke up craving last nights insanely easy and super delicious dessert! •
📸 baked peaches topped with @vitalfarms grass-fed butter and @jenisicecreams honey vanilla bean ice cream. some nights a ‘treat yo self’ is a freaking must. hashtag no regrets.