Good Calories Versus Bad Calories

  • By Maxine Dean
  • 01 Dec, 2016

Are All Calories Created Equal?

Are All Calories Created Equal?

Interestingly, the calories your body takes in may not be the same as the calories your body uses. A 2500 calorie per day diet may cause some people to gain weight, while a 2500 calorie per day diet consisting of different foods may cause no weight gain or even a weight loss. It all depends on how the calories are counted and on how your body digests those calories.
How Calorie Count Is Measured

Calories are the units of energy we use every day to measure the food intake we eat. One calorie is the amount of energy necessary to raise the temperature of one gram of water by one degree Celsius at normal atmospheric pressure.

Calories In Food

When we talk about calories in food, we are actually talking about kilocalories. One scientific kilocalorie is equal to a thousand calories. When talking about food, one calorie is actually a kilocalorie.

Manufacturers of different types of food are measured using what is called a “bomb calorimeter.” The food is placed in a sealed container that is also filled with water at normal atmospheric pressure. Electrical energy is used to burn the food. When it is burned completely, the temperature of the water is measured and a calculation is made as to how many calories are in that food.

How The Body Uses Calories

The problem with the bomb calorimeter is that it measures every available calorie the food contains and, in our diets, we don’t always use up every available calorie.
Take fiber, for example. Fiber can be burned in a bomb calorimeter and its calories are measured as part of the total amount of calories in a specific food. In the gut, however, fiber is not digested (especially insoluble fiber) and it instead passes through the body to make up the bulky portion of stool. This means that the calories you ate from fiber aren’t absorbed and you are actually consuming fewer calories than you’d expect. This is a good reason to eat high fiber foods.

The Atwater System

Another method of determining calories is called the Atwater system. In this system, the calories are broken down into the number of calories in the protein, fat, carbohydrates, and alcohol in each food. There are reference tables based on the energy density of the food. For protein, there are 4 kilocalories in each gram of protein. There are also 4 kilocalories in each gram of carbohydrate. Organic acids contain 3 kilocalories per gram and fats contain 9 kilocalories per gram. If you drink alcohol, it takes up 7 kilocalories per gram of alcohol. The food is broken down into the amount of each of these components and the calorie count is added up.

Neither Method Is Truly Accurate

Neither method is a true measure of the digestibility of food and the degree of absorption of the digested products. The truth is that the food those calories come from greatly determines how they are processed in the body.

Calories are NOT created equal as the exact same amount of calories from two different types of food can pose completely different biological effects in the body.

Soda Versus Mushrooms: A Case Study
Is 182 calories worth of soda the same as 182 calories worth of mushrooms? Let us see.

The Soda
A 22-ounce serving of soda has 44 grams of sugar, 182 calories and nothing else. The stomach quickly absorbs the sugar causing a spike in blood glucose levels and a variety of bad chemical reactions in the body, including, but not limited to increases in storage of belly fat, increases in bad cholesterol and blood pressure, and may even contribute to infertility in women.

The flood of insulin also blocks leptin, the hormone that controls appetite. As people become more resistant to leptin, they never register satiation, and this leads to overeating, out of control cravings and adds fuel to the sugar addiction fire. This domino effect leads to bad eating habits, and cravings for sugar that will never truly get satisfied.

Additionally, the fructose in the soda does not send a signal to the brain that the body just received calories, so they are not registered as food, and this means that it will also effect ghrelin, the appetite hormone that is reduced when the body receives real food, leading to more hunger, more cravings, and over eating.

The Mushrooms
Mushrooms are also carbohydrates, but instead of being simple sugars like the soda, they are complex carbs that digest slowly in the body. They will not cause blood sugar spikes, but instead be digested slowly and they provide essential nutrients, like potassium, fiber, protein, iron, vitamin D, and magnesium, healing the body instead of causing immense harm.

The quality nutritional profile of the mushrooms supports numerous healthy results in the body, and also helps protect against chronic disease, including various cancers and heart disease.

The nutritional profile, slow digestion, and fiber found in mushrooms allow you to feel full and satisfied, eliminating out of control cravings and over eating. Will mushrooms contribute to weight gain? NO WAY!

The difference between the calories in soda and mushrooms is marked. In fact, as opposed to the soda that is all harmful, there is not one thing in mushrooms that is.

One study that looked at the correlation of sugar and calories to risk of diabetes found that simply adding 150 calories a day to a diet barely raised the risk for diabetes, however when those calories were from soda the risk increased by 700%.

The Volume Is Impressive Too
By the way, 186 calories worth of mushrooms is almost 9 cups, which is a lot of mushrooms, especially in comparison to the 22 ounces of soda.

Now, most people will not consume 9 cups of mushrooms in one sitting (mainly because they are so filling), but think about how much more food you can actually eat when choosing quality food?

What Does This Mean For Eating And Counting Calories?
*Eat slow digesting foods and skip the simple sugars!

*Eat real whole food!

Look at food labels for foods that contain a high amount of fiber. Plant foods naturally contain a great deal of indigestible fiber that will bulk up the stool and won’t be counted as “real” calories because they are not digested or absorbed in the body.
Vegetables are always your best choices, as are low sugar fruits like berries.

More Count
Meats, proteins, and other low fiber foods are more fully digested and absorbed, so those foods will count more than vegetables.

Highest Count
Empty calorie foods, like cake, donuts, cookies, potato chips, soda and other junky foods are your worst choices that will do nothing good for your body and will cause serious harm.

Stock up on high complex real food for your health!

Philadelphia Skin Care And Beauty Blog | Best Skin Care Advice

By Maxine Dean 21 Jun, 2017
1.   Choose the  Perfect Cleanser !  Acne prone skin needs a face wash that's powerful enough to clear away oil, dirt and dead skin, but gentle enough not to irritate the skin any further.
A daily face wash containing micronized benzoyl peroxide (a form of benzoyl peroxide that is 10 times more effective than the regular benzoyl due to its smaller molecule) can make a world of difference, with blemishes starting to clear in a little as 5 days. Micronized Benzoyl Peroxide kills acne causing bacteria on the surface of the skin and deep within pores, while reducing oil production, inflammation AND redness.

Tip:  Massage the cleanser into the skin, focusing on pimples and leave on for 5 minutes before washing it off.
By Maxine Dean 20 Jun, 2017

Benzoyl Peroxide

Benzoyl Peroxide is one of the most tried and true acne treatments. BPO is an effective treatment for active breakouts and as a preventative treatment that has been used for over fifty years.

Benzoyl Peroxide has antibacterial and antimicrobial properties. It penetrates pores and kills p.acne, the strain of bacteria that causes breakouts. BPO even fights bacteria that is resistant to topical antibiotics. It's also a  keratolytic, which means that it'll help breakdown the buildup of dead skin, dirt and oil trapped inside pores. With continued use, BPO reduces sebum production which helps control oil.

Types of Benzoyl Peroxide
Benzoyl Peroxide is easy to find and relatively inexpensive. It comes in a variety of forms including gels, creams, cleansers and body washes. And it's available in several concentrations, 2.5%, 5% and 10% being the most popular.

Look for Micronized Benzoyl Peroxide  - a finely milled version of traditional Benzoyl Peroxide.   Benzoyl peroxide is not very water soluble, traditional BPO molecules have the tendency to crystallize and form clusters that can be too large to effectively penetrate pores. Benzoyl Peroxide is micronized to produce smaller, more consistently sized particles that are able to penetrate pores easier and more efficiently.
More Posts

Philadelphia Skin Care And Beauty Blog | Best Skin Care Advice

By Maxine Dean 21 Jun, 2017
1.   Choose the  Perfect Cleanser !  Acne prone skin needs a face wash that's powerful enough to clear away oil, dirt and dead skin, but gentle enough not to irritate the skin any further.
A daily face wash containing micronized benzoyl peroxide (a form of benzoyl peroxide that is 10 times more effective than the regular benzoyl due to its smaller molecule) can make a world of difference, with blemishes starting to clear in a little as 5 days. Micronized Benzoyl Peroxide kills acne causing bacteria on the surface of the skin and deep within pores, while reducing oil production, inflammation AND redness.

Tip:  Massage the cleanser into the skin, focusing on pimples and leave on for 5 minutes before washing it off.
By Maxine Dean 20 Jun, 2017

Benzoyl Peroxide

Benzoyl Peroxide is one of the most tried and true acne treatments. BPO is an effective treatment for active breakouts and as a preventative treatment that has been used for over fifty years.

Benzoyl Peroxide has antibacterial and antimicrobial properties. It penetrates pores and kills p.acne, the strain of bacteria that causes breakouts. BPO even fights bacteria that is resistant to topical antibiotics. It's also a  keratolytic, which means that it'll help breakdown the buildup of dead skin, dirt and oil trapped inside pores. With continued use, BPO reduces sebum production which helps control oil.

Types of Benzoyl Peroxide
Benzoyl Peroxide is easy to find and relatively inexpensive. It comes in a variety of forms including gels, creams, cleansers and body washes. And it's available in several concentrations, 2.5%, 5% and 10% being the most popular.

Look for Micronized Benzoyl Peroxide  - a finely milled version of traditional Benzoyl Peroxide.   Benzoyl peroxide is not very water soluble, traditional BPO molecules have the tendency to crystallize and form clusters that can be too large to effectively penetrate pores. Benzoyl Peroxide is micronized to produce smaller, more consistently sized particles that are able to penetrate pores easier and more efficiently.
By Maxine Dean 17 Jun, 2017
Dermatologists and skin care professionals diagnose acne type and severity with a grading scale. Acne grades are determined by the amount of blemishes, the type of blemishes, the location of the blemishes and the amount of inflammation present. Acne grades can help you and your doctor determine the best treatment plan for your skin.
By Maxine Dean 14 Jun, 2017
By Maxine Dean 13 Jun, 2017

MYTH: If you pop a pimple, it will be less noticeable and go away faster. 

TRUTH: Instead of speeding up the process of healing, popping pimples actually makes them stick around much longer!  Popping a whitehead causes the bacteria inside to be pushed deeper into the skin, allowing  more infection to grow. 

After popping a pimple, the area will get redder and more inflamed - typically more noticeable than if you had left it alone in the first place. Popping pimples leads to scarring and post-inflammatory hyperpigmentation, both of which last much longer than a pimple. 

If you need to calm down a pimple right away, try covering an ice cube with a cloth or paper towel and gliding it gently over the affected area. Keep the ice moving and never hold it down on one spot of your skin.


By Maxine Dean 13 Jun, 2017

MYTH: Acne is caused by being dirty.

TRUTH: Having acne doesn't mean your skin is dirty or unhealthy! 

Acne is not caused by poor hygiene but by hormonal changes taking place within the body. Sometimes the sebaceous glands within the dermis become overrun with oil and block nearby follicles. This causes clogged pores, which turns into acne characterized by pimples, zits, pustules, and even cysts. 

It doesn’t matter how often you scrub your face or other areas affected by acne. In fact, a rigorous regimen of washing and scrubbing can actually irritate the skin and make the acne worse, not better.

Acne is not caused by poor hygiene. It doesn’t mean that hygiene isn’t important, but it's not the cause. Good hygiene in conjunction with acne treatment products can help. Rather than frequent, harsh washing, it is generally recommended that you wash your face twice a day with a cleanser formulated for your skin type and then pat it dry - never scrub your skin dry. Washing your face any more than twice a day can aggravate your skin and actually make acne worse.

By Maxine Dean 10 Jun, 2017
Acne is estimated to affect 650 million people worldwide, making it the most common skin condition. Although it's a very common problem for adolescents and teens, acne can affect anyone. Left untreated, acne can leave scars, lead to anxiety and negatively impact self esteem.  The more you know about your skin, the easier it is to manage your acne and uncover clear, beautiful skin. 

Acne vulgaris is a broad term for several different types of lesions found on the skin, these include blackheads, whitehead, papules, pustules and cysts. Acne occurs when pores become clogged with oil and dead skin. Acne is typically accompanied by oily skin, inflammation and scarring. Dead skin and sebum can become trapped inside pores or hair follicles to form a plug. These clogged pores are called a comdeones. If bacteria is present in the comedo, then the pore and surrounding cells may become inflamed becoming a blackhead, whitehead, papule, pustule or cyst. Hormones, diet, lifestyle and medication can aggravate acne.

 
There are a couple different types of acne lesions:
  • Blackheads are open comdeos. When a comedo is open and exposed to air the dead skin and oil that clogged the pore oxidizes, turning it black.  

  • Whiteheads are closed comedos. The opening of the pore is either very narrow or completely blocked by skin. Whiteheads are clogged pores just like a blackhead, only they have not been oxidized and remain white.

  • Papules and  Pustules form when a pore becomes so irritated the walls collapse, these are generally what we call pimples. The pore and surrounding cells are inflamed and can be painful. Papules are raised, solid bumps that are typically red and may be painful. Pustules occurs when a papule becomes infected, or “comes to a head” and fills with pus. Not all papules turn into pustules and may resolve on their own.  

  • Cysts are hard, pus filled lesions that rupture deep beneath the surface of the skin. Cysts are often large and quite painful. Cysts occur when the oil gland within a pore becomes engorged and hardened. Unable to push the excess oil and debris through the pore, it ruptures leaving behind a painful, swollen mass under the skin. Cysts are the most severe type of acne lesion. They can last anywhere from a couple of days to weeks, and usually leave a scar.

 Acne is classified into 4 grades. Each grade is characterized by the types, the severity, and the number of blemishes present. These breakdowns aid dermatologists and other professionals in determining the best treatment plan for your skin:
  • Grade 1 is mild acne consisting of a few blackheads and papules that are not deep or inflamed.
  • Grade 2 is moderate acne, with 10 or more blackheads, papules, milia, pustules with redness and inflammation.
  • Grade 3 is severe acne involving 12-20+ blackheads, papules, pustules, cysts and a lot of redness and inflammation. Acne generally spreads from the face down the neck, the chest, shoulders and the upper back.
  • Grade 4 is often called cystic or nodulcystic acne. severe acne involving 12-20+ blackheads, papules, pustules, multiple cysts and a lot of redness and inflammation. Infection is deep and widespread, affecting the face, chest, shoulders, the entire back and upper arms.

  Acne treatments at MaxAesthetics in Philadelphia are used to increase cell turnover, eliminate acne causing bacteria, reduce inflammations and help regulate oil production.   Acne is usually treated with topical products such as salicylic acid, retinoid, benzoyl peroxide, azelaic acid or laser treatments.
By Maxine Dean 27 May, 2017
This delicious smoothie is packed full healthy foods to clear your skin and nourish your whole body!

Ingredients:
  • 1 Small Roasted Beet
  • 1 Cup Frozen or Fresh Strawberries
  • ½ a Fresh or Frozen Banana
  • 1 Kale Leaf (torn into small pieces)
  • 1 tsp. Vanilla Extract
  • 1 Tbsp. Almond Butter
  • ½ Tbsp. Hemp Hearts
  • ½ cup Water
Directions: Blend all ingredients in blender until smooth. 

Beets  are a wonderful source  of dietary fiber, potassium, manganese, folic acid, Vitamin C, zinc, copper, and iron. Beets also contain the antioxidants  polyphenols and betalains. They are a unique source of betaine, a nutrient that protects cells from environmental stress and reducing inflammation. Zinc and folic acid are known to help clear acne. 

Strawberries are an excellent source of Vitamin C and Ellagic Acid. Vitamin C is a powerhouse antioxidant known for strengthening your immune systems and anti-aging benefits.  Ellagic acid acts as an antibacterial and an antioxidant. Studies show that ellagic acid helps to negate skin damage caused by UV Radiation such as wrinkles, hyperpigmentation, the breakdown of collagen and inflammation. 

Kale contains many vitamins and nutrients that are good for skin and whole body, like beta carotene, vitamin k and lutein. Our bodies convert beta carotene into Vitamin A, an antioxidant that increases the rate cellular turnover which can help reduce clogged pores, acne, wrinkles, discoloration and dryness. Vitamin K improves circulation, helps to reduce dark under eye circles, and improves skin elasticity. Lutein, a carotenoid like beta carotene, can provide a bronzed glow to skin when consumed in large quantities. 

Hemp Hearts  are rich in two essential fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3) that maintain healthy cells, keeping you skin looking hydrated, plump and youthful. These fatty acids strengthen the skin barrier function to protect the skin from free radical, and  can help soothe inflammation and dryness from a variety of skin concerns.  

Almond Butter is loaded with Vitamin E and fatty acids that help keep skin supple and hydrated. Vitamin E is an antioxidant, strengthens capillary walls, improves moisture, reduces inflammation and aids in the healing of skin. By reducing inflammation and speeding up skin regeneration, Vitamin E is a great help to resolving acne. Vitamin E also helps your body create stores of other vitamins, making them work better. 

By Maxine Dean 25 May, 2017

Quality of life means different things to different people. Happiness also takes a variety of forms. According to a Harris Poll conducted in 2013, only 33 percent or one in three Americans are very happy. However, quality of life and happiness share some common components, good health, financial security and a sense of well-being. While no one experiences a perfect life, it is possible to build a better one by bringing these three components into balance.

 

Health

Keep It Moving

In order to optimize your years and your health, include daily physical activity in your life. This does not necessarily require you to have a gym membership or a regular workout routine. It simply means you spend at least 30 minutes of your day doing some moderate to vigorous physical activity every day. You may choose to engage in dancing, a brisk 30-minute walk, gardening, play intramural sports and more. You can even break your activity into short increments throughout your day as long as it adds up to 30 minutes or more of activity.

When you choose your physical activity, focus on functional fitness. Choose activities which support daily movements, standing from sitting, walking, driving, using stairs, lifting 10 to 15 pounds and actions which require balance. Many accidents and physical restrictions in the elderly are tied to their level of functional fitness.

 

Eat Well

Along with functional fitness, good nutrition sets a strong foundation for good health and a better life. Follow a balanced and varied diet of nutritionally dense foods, fresh fruits, fresh vegetables, whole grains and lean proteins. These food choices give the body the materials it needs to build and maintain healthy cells.

 

Get Some Rest

Sleep deprivation affects approximately 30 million Americans. About 20 percent of Americans average 6 hours of sleep per night. Most people require seven to eight hours of sleep to be at their best physically and cognitively. Aside from causing deficits in attention and thinking capacity, sleep deprivation places people at higher risk for diabetes, accidental injury, high blood pressure and stroke.

Sleep is more important than many people realize. The brain and body do important maintenance work while we sleep. The brain consolidates the day’s learning while the body completes maintenance to its tissues and systems.

 

Pursue A Work-Life Balance To Suit Your Needs

Many people cite quality of life issues as one of the key reasons for their unhappiness. We all need to earn a living wage; how well we balance earning our wage, making time for relationships and pursuing recreational activities greatly impacts our perceived quality of life. The better the balance, the greater a person's perceived quality of life.


 Wealth

Build Your Financial Health

Wealth is more than money. Money is a tool to keep a person in the lifestyle they desire. It is not an end in itself. So, maybe the ultimate goal when it comes to money is not being "rich." Perhaps the goal is to live without exorbitant debt and with the ability to make emergency and "fun money" purchases without decimating your household budget.

Resources to assist people with little financial knowledge are widely available. Financial consultants and literature can guide you through managing and repairing your credit, making a major purchase like a car and creating savings for retirement and vacations. Financial health supports peace of mind.

 

Mood

Act Happy - Be Happy

When things get difficult, the quickest way to happiness is to act happy. Smile when you greet people and when you say goodbye. Go about your day as you would if you were in a good mood. Your actions will coax your head and heart into a happier state.

 

Practice Gratitude

Take a moment every day to note the things, people, circumstances and relationships for which you are grateful. Practicing gratitude allows you to acknowledge what is going well in your life and takes your focus off of the negative. Some people keep a daily gratitude list of five to ten things for which they are grateful. Other people keep an entire journal. A mental note, a list or a journal describing your sources of gratitude in detail--any of these approaches will serve--as long as they allow you to intentionally practice gratitude.

Practicing gratitude fosters a sense of abundance. It creates the expectation of more positive experiences and outcomes. The expectation of positive experiences cultivates actions which create more abundance--more sources of gratitude and a better life.

By Maxine Dean 25 May, 2017

Stress affects just about everyone’s daily lives. Unfortunately, stress is not a benign thing. It can affect your body in ways that canhave a long lasting impact on your health. Here are some ways stress can affect your health:

  • The Effect Of Stress On Your Brain - Stress can cause you to lose your concentration and memory abilities. Whether this is psychological or physiological is not completely clear. When you are under stress, parts of your brain associated with memory, such as the hippocampus, do not work well and you cannot turn short-term memory into long-term memory. You can also fail to concentrate on things you hear or things you are reading. It isn’t clear whether this is a long-term effect or short-term effect; however, things like stress reduction techniques seem to be able to restore your ability to think.

  • The Effect Of Stress On Your Gastrointestinal Tract - Stress triggers the body’s fight or flight response so that epinephrine and norepinephrine are released from your adrenal glands. This has multiple effects on the body. One thing this phenomenon does is shunt blood away from the gastrointestinal tract and toward the muscles of the body as a way of gearing up to “fight or flee” from a real or imagined opponent. This can lead to a decreased blood flow to the gastrointestinal tract, which translates into indigestion and poor uptake of nutrients. Fortunately, this can be short-lived unless you live under situations of chronic stress. Then the GI system will be more permanently affected.

  • The Effect Of Stress On Your Cardiovascular System - Stress causes the release of epinephrine and norepinephrine, which automatically raises your blood pressure and heart rate. This puts more stress on your heart and puts you at higher risk of suffering from hypertension-related diseases like heart failure, stroke, and heart attack. These kinds of things do not happen overnight but if you suffer from chronic stress, the long lasting implications of heart disease, peripheral vascular disease, heart failure, and stroke are real possibilities, especially if you do not eat well or have a strong family history of heart disease.  

  • The Effect Of Stress On Your Immune System - Excess stress also causes the release of cortisol from the adrenal cortex. Cortisol has many effects on the body but one of the main ones is that it suppresses the immune system. High levels of cortisol mean that you are at greater risk of getting colds and the flu and have a harder time healing from open sores, cuts, or wounds. Cortisol can suppress several aspects of the immune system so you will find yourself sicker more often when under stress than you would be if you were under less stress.  

Things You Can Do To Reduce Stress

Because stress can wreak havoc on your body, you need to do what you can to lessen the stress on your life so you can remain healthy. Sometimes it is just a matter of reducing the things in your life that are major sources of stress. It might mean getting out of a stressful relationship, getting your finances in order or changing your job situation so you don’t go to work each day with stressful feelings.

If you can’t change your circumstances, you may want to practice stress-relieving techniques. These include things like meditation, Tai chi, yoga, and Qi gong.

These activities can be easily learned through attending classes at a local health club or buy purchasing a DVD that will teach you ways to reduce the amount of stress you perceive in your life so you can live a healthier life.  

Another great way to reduce stress is to take a vacation, or spend time in nature that naturally calms the mind, body, and spirit.





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