Diet and weight loss: Is the banana to be avoided if you want to lose weight?

Dieting, I’m constantly self-tutoring. The tutor shares, to him, a surprising find about the calories in a banana.

banana beside three Easter eggs:  same calorie value!

Easter can be a challenging time for someone on a diet. Putting out eggs last night, I gave in to temptation and ate a few, then checked the wrapper for an idea about the consequences. The kind of Easter egg in the photo above is about 6.5g, 33.33 calories each. Therefore, three of those eggs together are worth 100 calories – about the same as the banana.

Source:

livestrong.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Health and fitness: weight loss: bmi (body mass index)

Tutoring math, numbers are always interesting. The tutor shares some findings about “healthy” weight loss.

About two months ago I concluded that, for the purpose of a sport I’m in, I should lose 15 to 20 pounds. From 177 pounds, that would put me between 157 and 162.

The idea of losing 20lbs I found daunting; I felt good at 177lbs. I knew I’d have to go hungry; at the current exercise level I wasn’t losing weight. I found myself asking, “Is it safe to go from 177 to 157lbs?”

I searched the net and quickly found the nih. It indicates that a healthy bmi is between 18.5 and 24.9, and offers to calculate yours. All it asks is the user’s height and weight.

I entered my digits and found my bmi, at 177lbs, to be a surprising 24. Then I entered my same height with weight 150lbs. The utility stated that my bmi would be 20.3, still well above 18.5.

With that confirmation that it would be safe to do so, I went ahead with my weight loss plan; I’m at 165 right now.

I’ll be talking more about bmi and weight loss:)

Source:

nih.gov

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Exercise and fitness: What is creatine? How does creatine work?

The tutor generally discusses creatine, including how it can enhance high-intensity performance.

Creatine is an amino acid that can be consumed from food (mainly animal protein) or made by the liver.

Creatine is also a favourite performance-enhancing supplement among athletes engaged in strength training. www.bodybuilding.com lists it as the number-one supplement for faster muscle gain. (Whey protein is number 3 on the list.)

Creatine’s function seems well documented and easy to explain, as follows:

  1. Creatine, in the muscles, gains a phosphate, becoming creatine phosphate. During rest, a store of creatine phosphate is accumulated.
  2. To release energy required to contract, a muscle cell breaks a phosphate from an ATP molecule. The ATP becomes ADP.
  3. The creatine phosphate hands its phosphate over to the ADP, converting it back to ATP, which can once again be broken down for energy release.
  4. Once its creatine phosphate store is depleted, the cell turns to other energy pathways; the advantage of the creatine phosphate is expired, not to be useful again until after a period of rest.

From rest to heavy exertion, the muscle cell’s ATP stores might last only a few seconds; with the regeneration provided by the creatine phosphate, a few more seconds of fresh energy can be gained. After about 10 seconds, the help from creatine phosphate plummets; within two minutes, it’s virtually gone. The creatine phosphate won’t be replenished without a rest period.

So, for athletes trying to improve power, creatine can help. Perhaps a perfect example is football: six to fifteen seconds of intense action, followed by a rest period while the players reset for the next down.1 Tennis can also follow such a pattern. Of course, weight lifting and sprinting are two other activities to which creatine could offer benefit.

Endurance athletes, who experience few periods of rest, if any, during their events, will likely not gain noticeable performance benefit from creatine supplement.

Many studies have been done on creatine; it seems no harmful effects have been proven, if it is used within generally accepted guidelines.2 It has been recommended that an athlete should only take it once past puberty.2

Sources:

1www.rice.edu

2www.ncbi.nlm.nih.gov

www.livescience.com

www.bodybuilding.com

umm.edu

www.bodybuilding.com

www.bodybuilding.com

www.nfl.com

us.myprotein.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Exercise and Fitness: protein consumption for muscle building

The tutor looks into recommended daily protein intake for athletes.

I’ve been under the impression that around 50g protein per day would be adequate for me (175lb, active). However, from my investigation today, that’s too low, even for a sedentary person.

Here are some protein intake guidelines I’ve discovered:

  • Not very physically active: 0.36g protein per pound of body weight per day. For 175lb individual, that means 63g.
  • Active, trying to improve conditioning: 0.5g to 0.7g protein per lb body weight per day. For 175lb individual, comes to around 105g per day.
  • Competitive athelete: 0.7g to 0.8g protein per lb body weight per day. For 175lb individual, comes to around 131g per day.
  • Bodybuilding rule of thumb: 1g protein per lb body weight per day.

While I’m surprised by these figures, they seem merited by good sources. I’ll be following up about this topic:)

Source:

www.muscleforlife.com
www.mensfitness.com
www.builtlean.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Exercise and Fitness: how long does the metabolism remain elevated after a vigorous workout?

The tutor discovers one of the “right questions” to ask about exercise and fitness, and is rewarded with a compelling answer.

I’ve always focused more on exercise, rather than diet, towards losing weight. However, I know that if you actually count the calories used even during a strenuous workout, it doesn’t add up to many pounds (1 pound is about 3500 calories).

My intuitive belief is that vigorous exercise, done regularly, changes the body’s physiology so that it carries less fat. While I can’t prove it, an interesting article I discovered today may put me a step closer.

The article, from livestrong.com, examines the elevation of metabolism after a workout. Following taxing exercise, the body repairs the muscles and likely increases their capacity. Furthermore, it replenishes the stores of glycogen and other chemicals needed for high performance. The elevation of metabolism, post workout, can continue for 24 hours.

HTH:)

Source:

livestrong.com

mayoclinic.org

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Exercise: percent exertion

The tutor reflects on the percent power needed for an effective workout.

Back in my June 5, 2015 post I calculated that, according to the exercise bike, I can produce 1046.5W for twenty minutes.

What if I do a skipping workout? Let’s compare the power used skipping to riding the bike.

I’d say I do about 2 jumps per second, and that each one is 1.5cm in height. Absorbing the shock coming down is about the same as jumping up, so let’s imagine the equivalent of 4 jumps per second of 1.5cm, giving a change in height of 6cm (0.06m) per second. My mass is 82kg. To find the work done, we use

Work = Force x distance = mass x gravitiational constant x height

For this specific case we have

Work = 82×9.8×0.06 ≈ 48 Joules of work done every second. A rate of 48J/s means 48W.

So, skipping, my percent exertion is 48/1046.5 ≈ 4.6% compared to cycling; I knew it would be a lot less. Yet, skipping will definitely continue to improve my condition. Therefore, an exertion rate of around five percent seems adequate for progress in a fitness regime.

I’ll be talking more about exercise and fitness in future posts:)

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Exercise and Fitness: Year over Year

The tutor reflects on the year’s performance, fitness-wise.

Back on Oct 15, 2015, I discussed a change to my exercise routine effective that September. Specifically, I traded one harder workout per week for two more 25-minute walks. I wondered how it would work out.

In the academic world, there are two year-ends: one at Christmas, the other, at the school season’s finish. Here we are: my kids’ last day was last Thursday. How did the new routine pan out?

Well, the change seems to have been successful. Last September, I started at 188 pounds; today, I’m at 180. However, the year’s progress may not be only because of the new routine.

During Christmas break, sudden snow shoveling, plus a couple of dance parties, provided “incidental” exercise that really helped mitigate seasonal weight gain. By late January I was seeking such opportunities – walking somewhere I’d normally drive, another dance party, whatever. Most weeks, a chance did arise for more exercise. I think that extra activity, sitting on top of the weekly routine, really helped.

I’ll be talking more about the weight front:)

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Biology: insulin response and insulin resistance

The tutor defines insulin response and insulin resistance and explains their connection.

Recall: herein, ACV means apple cider vinegar.

In yesterday’s post I mentioned my discovery that apple cider vinegar potentially increases the effectiveness of insulin.

As carbohydrates are digested, glucose (a type of sugar) enters the blood from the digestive system. The body’s response to the rising blood sugar is to release insulin. It’s known as the insulin response. Insulin enables glucose to enter cells so they can use it for energy or fat storage.

Sometimes, body cells may become less sensitive to insulin, which is known as insulin resistance. Then, the insulin is less effective at conducting glucose from the blood into the cells; more insulin is needed to do the same as before.

Therefore, if insulin resistance increases, so must the insulin response. The fact that ACV seems to increase insulin’s effectiveness leads to the consequence that it apparently lowers the body’s insulin response.

I’ll be discussing related ideas in coming posts:)

Source:

authoritynutrition.com

spinalhealth.net

medicinenet.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Lifestyle: diet and weight loss: apple cider vinegar

The tutor seeks the truth about a celebrated health food, apple cider vinegar.

Herein, ACV means apple cider vinegar.

Fifteen years ago, I overheard my boxing coach recommend ACV to a fighter who was struggling to make weight. Since then, I’ve noticed the promotion of ACV from diverse sources. Casually I’ve wondered: Is it really as beneficial as suggested? Today, I decided to begin research towards finding out.

ACV, it seems, could very well offer at least two health benefits. Most importantly, it apparently increases the effectiveness of insulin, depressing blood sugar after a carbohydrate-rich meal.

Secondly, ACV may hinder digestion of carbohydrates, so less calories are absorbed from a meal. In nature, passing up calories would not be advantageous; however, in a culture that’s generally overweight, it seems to be.

The two benefits mentioned above, to be done justice, need to be followed up with further posts. I’m intrigued with what I’ve discovered so far.

HTH:)

Source:

authoritynutrition.com

drwhitaker.com

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.

Exercise: a change in routine

The tutor shares a discovery about his exercise routine.

Last year, I did three 25 minute walks per week, then two harder cardio workouts, 15 to 45 minutes each. The routine worked: as the year progressed, my condition improved. I ended June at a happy 180lbs and very fit (for your average working person).

Summer came, and of course that routine went out the window. I played basketball with the kids and went out for walks in the woods with them. I fit in a run, ride (stationary bike) or skipping when I could. However, it never added up to my routine during the school months. I gained about eight pounds over the summer – one pound per week, more or less.

Since my family’s return to school (my kids are in school, while my wife works there), my routine has changed again. Because of the need to leave the car with my wife, I do five 25 minute walks per week. So far, time has allowed for only one hard workout per week.

I wondered: would the new routine, with five walks instead of three, but only one hard workout per week rather than two, be as successful as last year’s routine? So far, it has been: I’ve lost five pounds since school started.

Often in life, little bits of effort, applied frequently, seem to help more than large amounts of effort applied less often. My new exercise routine might be such a case; learning also is.

I’ll be sharing more thoughts about exercise in coming posts:)

Jack of Oracle Tutoring by Jack and Diane, Campbell River, BC.