Hania_dietitian

Joined November 2013

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Pure Health
Drinking a lot of herbal teas is a very good idea.
Green tea is a very healthy option. It is a perfect tea for detoxification and regulation water balance of our body.
Yerba mate is another wonderful tea! It reduces appetite by slowing down stomach emptying. It positively affects motility of intestines as well.
The best way of drinking green tea is 20min before a meal, while you should drink yerba mate 0.5hr following your meal.
Both of these herbal teas are useful in losing weight.

I would add one more tea. Pu-erh tea is the best tea to burn fat tissue. Drink one cup at the end of the day and you will decrease accumulation of dietary fats into adipose tissue.

Andersen T, Fogh J. (2001) Weight loss and delayed gastric emptying following a South American herbal preparation in overweight patients. J Hum Nutr Diet: 14(3): 243-50
http://www.ncbi.nlm.nih.gov/pubmed/11424516

Chiang CT, Weng MS, Lin-Shiau SY, Kuo KL, Tsai YJ, Lin JK. (2005) Pu-erh tea supplementation suppresses fatty acid synthase expression in the rat liver through downregulating Akt and JNK signalings as demonstrated in human hepatoma HepG2 cells. Oncol Res: 16(3): 119-28.
http://www.ncbi.nlm.nih.gov/pubmed/16925113

posted 29 Nov 2013, 10:16

RDI
Reference Daily Intake is the amount of nutrient that satisfies requirements of 98% population. As the name says it is just for the reference. Your personal needs might be totally different. But the idea is if your intake is at the level of RDI, your nutritional requirements are most probably met. There are different RDI based on factors like gender, age, etc. But still it won't be your personal needs, it will be just an estimation of requirements of people of the same gender and age as you.
You can check your diet in here: http://happyforks.com/ Percentages next to nutrients show the proportion of daily recommended intake.

To meet energy requirement energy intake must be equal to energy use.
Energy intake is basically food you eat.
To calculate energy output you need to know your resting metabolic rate.
You can use this formula:
BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Then, to determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

In simple words yes, every exercise you are doing increases your energy demands.

posted 29 Nov 2013, 10:09

Organic farmer's market
The best fruit and veg market is definitely in Leicester! Everything is sold per bowl and one bowl costs £1 (or £0.50 after 5pm). In one bowl you can have 3 broccoli bunches, 4 mangoes or 8 large apples. The variety of fruits and vegetables is huge. I love all the fruits and vegs and this market is heaven for me. Everything is fresh, natural, tasty and cheap!

posted 27 Nov 2013, 05:12

What time do you work out?
I'm working in two different places and I have break about 2pm, so I usually exercise about that time. It is actually the best time to exercise, as our hormonal levels are in the best proportions for activity at that time. Therefore, exercising at 2pm is the most beneficial;]

posted 23 Nov 2013, 11:34

How Do You Stay Motivated?
I usually go for a walk to the nearest park. Important: don't take wallet, because you may buy some snacks. When I'm in the park I'm just walking, relaxing and I'm trying not to think about problems. When the weather is nice, there is no problem with getting better. When it's raining I always imagine that all the bad mood and problems are falling on the ground within drops. So I'm relaxed, I don't think about eating any more, I don't have any food around me and I can't buy any snacks because I don't have wallet. Perfect situation!;]

posted 23 Nov 2013, 11:24

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