http://paramitawellbeing.com.au/

Paramita Wellbeing, Adelaide (2025)

06/03/2024

Energy intake: energy in ✨

Sounds simple but it must be said. Energy intake refers to the amount of calories consumed through the diet (food and beverages). The balance between energy intake and energy expenditure ultimately determines changes in body weight, particularly in terms of fat gain.

Energy Balance
Caloric Surplus: Energy intake exceeds the total energy expenditure. Excess calories are then stored as fat, leading to weight gain over time.

Caloric Deficit: Energy expenditure exceeds energy intake. In this situation, the body relies on stored energy (fat) to meet its energy needs, resulting in weight loss.

Thermic Effect of Food (TEF)
Energy intake contributes to TEF, which is the energy expended during the digestion, absorption, and metabolism of nutrients in the diet.
Different macronutrients have varying thermic effects, with protein requiring more energy for digestion compared to fats and carbohydrates.

Macronutrient Composition
The type and composition of macronutrients in the diet can influence thermogenesis and fat gain. Diets high in refined carbohydrates and sugars may lead to a higher caloric intake without a significant thermic effect, potentially contributing to fat gain.
Including adequate protein in the diet can enhance thermogenesis, promote satiety, and support weight management.

Put simply energy intake is the food and drink we put in ourselves. Understanding energy balance, macronutrient composition, and thermogenesis is essential for effective weight management and overall health. A balanced diet, mindful eating, and regular physical activity contribute to a healthy energy balance and support sustainable fat loss or maintenance. ☀️🌊

05/03/2024

Energy expenditure: Energy out ✨

The human body expends energy through various mechanisms, including basal metabolic rate, the thermic effect of food, non-exercise activity thermogenesis, and exercise activity thermogenesis. Let's explore the various types of energy expenditure that contribute to the net energy balance of the human body.

Basal Metabolic Rate (BMR): The energy expended by the body at rest to maintain essential physiological functions such as breathing, circulation, and cell maintenance. BMR accounts for the largest proportion of total energy expenditure and contributes to baseline thermogenesis.

Thermic Effect of Food (TEF): The energy expended during the digestion, absorption, and metabolism of nutrients in the diet. TEF is influenced by the macronutrient composition of the diet, with protein having the highest thermic effect, followed by carbohydrates and fats.

Non-exercise Activity Thermogenesis (NEAT): The energy expended during spontaneous, non-conscious activities such as fidgeting, standing, walking, and maintaining posture.

Exercise Activity Thermogenesis (EAT): The energy expended during structured or intentional physical activity. EAT includes activities such as jogging, cycling, weightlifting, martial arts and participating in fitness classes.

The total daily energy expenditure (TDEE) is how much energy is expended throughout 24 hours.

Understanding these mechanisms can help individuals manage their energy balance and support overall health and well-being ☀️🌊

04/03/2024

Thermodynamics: It's all about energy ✨

The first law of thermodynamics or the law of energy conservation, states that energy cannot be created or destroyed in an isolated system; it can only change forms. In other words, the total energy of an isolated system remains constant over time, regardless of the changes that occur within the system.

This principle has significant implications for metabolism and energy balance. In the context of nutrition and weight management, the law of thermodynamics suggests that any changes in body weight (i.e., fat loss or gain) must be attributed to balances between energy intake (calories consumed) and energy expenditure (calories burned).

When the body expends more energy than it consumes (calorie deficit), it must obtain the additional energy needed for metabolism and physiological functions from stored energy sources, such as fat tissue. This leads to fat loss over time.
Conversely, when the body consumes more energy than it expends (calorie surplus), the excess energy is stored as fat, leading to weight gain.

Overall, the law of thermodynamics underscores the importance of energy balance in regulating body weight and highlights the fundamental principle that fat loss or gain is ultimately determined by the relationship between energy intake and energy expenditure.

Tomorrow we'll go through the various types of energy expenditure that contribute to the net energy balance of the human body ☀️🌊

25/02/2024

It doesn't have to be an all-or-nothing approach. It's a daily practice but it's progress ☀️🌊

22/02/2024

Gym: The surprising benefits of weightlifting

When we think weightlifting (or resistance training), the image of chiselled bodybuilders might come to mind, however, there's more to this than meets the eye and lifting weights extends far beyond sculpting muscles for aesthetic appeal.

Muscle Strength and Endurance:
Resistance training stimulates muscle fibres, leading to increased muscle strength and endurance. This then translates into improved functional capacity in completing everyday tasks.

Bone Health:
The mechanical stress of resistance training stimulates bone remodelling, increasing bone density and strength and serves as a potent safeguard against osteoporosis and age-related bone loss.

Metabolic Health:
Resistance training elevates metabolic rate, promoting calorie expenditure and fat metabolism. It is an effective weight management strategy, while also enhancing insulin sensitivity.

Cardiovascular Health:
Resistance training facilitates cardiovascular adaptations, such as improved blood flow and reduced resting blood pressure.

Mental Health:
Resistance training triggers the release of endorphins, enhancing mood. It has also been shown to reduce stress and anxiety and may help with depression.

Things to consider
- Start with light weights or resistance bands and gradually increase the intensity as you become stronger.
- Incorporate a variety of exercises, including compound movements (e.g., squats, deadlifts, bench presses) and isolation exercises (e.g., bicep curls, tricep extensions).
- Aim for two to three sets of 8-12 repetitions for each exercise.
- Focus on proper form and technique to maximise effectiveness and minimise the risk of injury.
- Consider working with a certified personal trainer to develop a safe and effective resistance training program tailored to your goals and fitness level.

So, friends, it's not about being the next Mr. Olympia or conforming to societal beauty ideals; it's about embracing strength - both physical and mental.☀️🌊

21/02/2024

We've all heard it. "Make sure you get your protein" or "protein bro!" But what exactly is protein? Let's talk about it.

Role:
Protein is an essential macronutrient that serves as the building blocks for muscles, bones, skin, and other body tissues, making it essential for growth and development. It also plays a crucial role in supporting immune function, hormone production, and enzyme activity, contributing to overall health and longevity.

Composition:
Proteins are molecules made up of chains of smaller units called amino acids. These amino acids are linked together in specific sequences to form unique protein structures, each with a distinct function in the body. There are 20 different amino acids, nine of which are considered essential because the body cannot produce them and must obtain them from the diet.

Sources of Protein:
Protein is found in a wide variety of foods, both from animal and plant sources.
Animal-Based Proteins: Lean meats, poultry, fish, eggs, and dairy products (such as milk, yoghurt, and cheese).

Plant-Based Proteins: Tofu, tempeh, edamame, legumes (beans, lentils, chickpeas), nuts, seeds, whole grains (such as quinoa, oats, barley), and soy products.

Next week we'll go through key differences between the sources of protein, complete and incomplete proteins and the environmental impacts. ☀️🌊

20/02/2024

Fats: Let's break it down!

Fats are macronutrients that play crucial roles in the body, providing energy, supporting cell growth, protecting organs, and helping the body absorb certain nutrients. They are composed of fatty acids, which are long chains of carbon atoms bonded to hydrogen atoms. Fats are essential for overall health and are categorised into different types based on their chemical structure: saturated, monounsaturated and polyunsaturated fats.

Saturated Fat: Saturated fats consist of fatty acid molecules with straight carbon chains and no double bonds between carbon atoms. This chemical structure allows them to pack tightly together, resulting in a solid state at room temperature. They are commonly found in animal products like meat, dairy, and eggs, as well as in some plant-based sources like coconut oil and palm oil.

Monounsaturated Fat: Monounsaturated fats contain fatty acid molecules with one double bond in the carbon chain. This double bond introduces a kink in the carbon chain, preventing the molecules from packing tightly together and resulting in a liquid state at room temperature. They are abundant in foods such as olive oil, avocados, nuts, and seeds.

Polyunsaturated Fat: Polyunsaturated fats contain fatty acid molecules with two or more double bonds in the carbon chain. This multiple double-bond configuration makes the molecules more flexible and results in a liquid state at room temperature. They include omega-3 and omega-6 fatty acids, which are essential for the body and are found in fatty fish, flaxseeds, chia seeds, walnuts, and certain vegetable oils like soybean oil and canola oil.

While all three types of fats provide energy and play vital roles in the body, their biochemical structures and effects on health differ. Opting for a balanced intake of fats, by limiting saturated fats and emphasising sources rich in monounsaturated and polyunsaturated fats, can contribute to overall health and well-being. ☀️🌊

13/02/2024

Have you ever heard the saying "fruit is just sugar"? So is this true? Let's break it down!

There's a misconception that fruit is simply sugar in disguise. However, this oversimplification fails to acknowledge the difference between a simple sugar and whole food (that is fruit), how the body processes the two as well as the human outcome data.

Fruit
Contrary to popular belief, fruit is far from being just sugar. Yes, fruit does contain sugar as fructose, however, when looking at fruit as a whole (instead of focusing on a single nutrient), it is a whole food powerhouse, containing fibre, vitamins, minerals, phytochemicals, antioxidants and water. All of which support overall health and well-being. Sugars in fruit are accompanied by fibre, which slows down their absorption and prevents rapid spikes in blood sugar levels. The fibre also promotes feelings of fullness and aids in weight management.

Simple sugars
Simple sugars, also known as monosaccharides and disaccharides, are basic forms of carbohydrates found naturally in foods or added to processed products. While they provide a quick source of energy, simple sugars are devoid of fibre and other nutrients. If consumed in excess can contribute to insulin resistance, weight gain, and an increased risk of chronic diseases. Simple sugars are rapidly absorbed into the bloodstream, leading to quick spikes in blood sugar levels.

While both types of sugars are classified as carbohydrates, their metabolic effects on the body differ significantly as well as the human health outcomes.

Numerous high-quality studies have provided evidence of the health benefits of fruit consumption, including;

- Reducing the risk of chronic diseases, including cancer, heart disease, and diabetes (PMID: 30995309)
- Supporting healthy weight management and weight loss (PMID: 31139631)
- Improve blood sugar control and insulin sensitivity (PMID: 26816602)

So friends, in conclusion, fruit is much more than just sugar, it's a nutritional powerhouse that offers a multitude of health benefits. By including a diverse array of fruits in your diet, you can nourish your body with essential nutrients, antioxidants, and fibre while satisfying your sweet cravings ☀️🌊

13/02/2024

Calculating the Total Energy in Food: A Simple Guide

Ever wondered how to calculate the energy in your meals? Let's break it down with a quick and easy step-by-step guide!

Step 1: Collect Information
Gather the nutritional info for your food. Check the labels or use reliable databases for the grams of carbohydrates, proteins, and fats.

Step 2: Apply the Atwater factors
Carbs: 17 kJ/g (4 kcal/g)
Proteins: 17 kJ/g (4 kcal/g)
Fats: 37 kJ/g (9 kcal/g)
[Alcohol: 29 kJ/g (7 kcal/g), fibre: 8 kJ/g (2 kcal/g)]

Step 3: Calculate the energy from each macronutrient
Energy from Carbs = grams of Carbs × 17 kJ (4 kcal/g)
Energy from Proteins = grams of Proteins × 17 kJ (4 kcal/g)
Energy from Fats = grams of Fats × 37 kJ (4 kcal/g)

Step 4: Sum it up
Add the results:
Total Energy = Carbs + Proteins + Fats

Note: if the food contains alcohol or fibre, this should also be included in the calculations.

Use this simple guide to make informed choices and keep your nutrition on ☀️🌊

12/02/2024

Understanding Energy in Food: How much are we getting?

The energy in food is quantified in terms of kilojoules (kJ) or kilocalories (kcal), representing the amount of heat energy released when food is metabolised and absorbed within the body. This energy is derived primarily from macronutrients (carbohydrates, fats, and proteins), although fibre and alcohol also contribute to dietary energy intake - each contributing a distinct energy value per gram (often referred to as Atwater factors).

Carbohydrates: 17 kJ/g (4 kcal/g)
Protein: 17 kJ/g (4 kcal/g)
Fats: 37 kJ/g (9 kcal/g)
Alcohol: 29 kJ/g (7 kcal/g)
Fibre: 8 kJ/g (2 kcal/g)

Note: to convert kJ to kcal, divide the kJ by 4.2

Tomorrow we'll go through how to calculate the energy content in food ☀️🌊

08/02/2024

Let's Talk Food Waste: A Wake-Up Call for Australia.

Australia faces a significant challenge with food wastage, which carries both substantial environmental and economic consequences.

Here are some eye-opening stats from the National Food Waste Strategy Feasibility Study:

Food waste costs our economy a whopping $36.6 billion every year! That's a staggering amount of money that could be better spent elsewhere.

Australians throw out a jaw-dropping 7.6 million tonnes of food annually. That's about 312 kilograms per person and up to $2,500 per household.

But it's not just about the dollars. Food waste also takes a toll on our environment. It contributes to 3% of Australia's greenhouse gas emissions and uses up 2,600 gigalitres of water - enough to fill 5 Sydney Harbours!

Over 25 million hectares are used to grow wasted food in Australia alone - that's larger than the entire state of Victoria!

Surprisingly, households contribute the most, accounting for 30% of total food waste generation.

Source: https://www.dcceew.gov.au/environment/protection/waste/food-waste

It's time for us to rethink our shopping habits, storage practices, and meal planning to make a real difference!

We can make a positive change starting right now (slide 4). Every small action counts towards building a more sustainable future for our planet (and our pockets)!

Tag a friend below and share your favourite tips for reducing food waste.

Let's inspire each other to make a positive difference! ☀️🌊

07/02/2024

Get Moving: Walking⁠
⁠
The beauty lies in the simplicity; no need for elaborate fitness regimes, pricey programs, or the stress of overambitious goals. ⁠
If you don't know where to begin or have had a long layoff from physical activity, the act of simply walking is the right step forward.⁠
⁠
Walking is a low-impact exercise that offers a range of health benefits. The specific duration, speed, and pace required for optimal benefits can vary based on individual fitness levels and health goals. However, numerous studies support the positive impact of walking on overall health. ⁠
⁠
Here are some key health benefits of walking:⁠
⁠
Cardiovascular Health:⁠
Regular brisk walking has been associated with improved cardiovascular health. ⁠
⁠
Weight Management:⁠
To support weight loss or weight maintenance, longer durations of walking at a moderate pace or shorter durations at a faster pace can be effective.⁠
⁠
Mental Health:⁠
Short, regular walks can contribute to improved mood and reduced stress. Longer walks may have additional mental health benefits.⁠
⁠
Bone Health:⁠
Duration and Pace: Weight-bearing exercises like walking can improve bone density. Aim for regular, weight-bearing walks.⁠
Studies: The International Osteoporosis Foundation recommends weight-bearing exercises for bone health. ⁠
⁠
Diabetes Management:⁠
Regular walking, especially after meals, can help manage blood sugar levels.⁠
⁠
Walking is a simple yet effective form of exercise with numerous health benefits. Aim to incorporate regular walks into your daily routine. When you become more comfortable, start to focus on duration, speed, and pace to maximise the benefits. Whether it's a brisk walk around the neighbourhood or a leisurely stroll in the park, every step counts towards improving your health and well-being ☀️🌊⁠
⁠

Paramita Wellbeing

06/03/2024

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