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Me & My Metabolism Reviewing the Metabolic Energy Equation Version 1.20 Copyright 1993 by Harry Iwatsuki MoonStone Software All Rights Reserved ┌─────────┐ ┌─────┴───┐ │ (R) ──│ │o │────────────────── │ ┌─────┴╨──┐ │ Association of │ │ │─┘ Shareware └───│ o │ Professionals ──────│ ║ │──────────────────── └────╨────┘ MEMBER MoonStone Software (505) 982 - 7251 CompuServe 71021,3617 Six Herrada Road Santa Fe, New Mexico 87505 INTRODUCTION ────────────────────────────────────────────────────────────── Compare any dozen diet or weight loss books and you'll find contradiction. "Eat absolutely no (you fill in the blank)!", admonishes one author, while another insists you must have it. Each diet prescribes a set of rules that will melt pounds off any fatty willing to invest the price of the book. But there is no generic fat person; body weight is a individual matter influenced by the interplay of genetics, culture, and personal behavior, notions and feelings. It's this diversity that resolves the apparent conflict of opinion. The hot new diet that worked for your neighbor may not even come close to addressing the issues that drive your weight up or down. All diets have two things in common. First, you must eat less. Starvation is a guaranteed way to drop pounds. And then, you gain the weight back. Ninety-five per cent of all dieters will have gained back any weight lost within 18 months after going off the diet. Depressing, but we persevere. Always a new diet to try. Always cycling. Lose a little. Gain it back. Lose a little. Gain it back. This pattern of weight gain and loss, referred to as yo-yo dieting, is strongly discouraged. Some health authorities even say yo-yo dieting is a greater health risk than being overweight. If you're like me, this isn't the first time you've decided to wrestle with "the weight", but this time will be different. With M&MM you'll discover the keys to unlock your personal best. You'll be guided through an intense self-examination of your day to day activities. Facts in hand, you'll be able to formulate a plan that deals specifically with controlling your weight. I hope that after you've assessed the information we'll gather in the next couple of weeks you'll agree that dieting only leads to more dieting, not to a healthy body at a desirable weight. The tools and techniques presented here are the shock troops that lay the groundwork for a long-term, positive change in your life. Gradual adjustments will replace fat with lean muscle leading to a healthier lifestyle and a body image you can live with. Let's review the daily required energy equation. Briefly stated, when energy going into your body equals the energy consumed, body weight remains stable. Eating more calories than you burn results in weight gain. And conversely, eat less and weight is lost. Your body consumes energy to take care of basal metabolic needs, physical activity, and digestion of food. The Basal Metabolic Rate (BMR) indicates the energy required for basic body functions; things like breathing, pumping blood, maintaining body temperature, growing hair, and moving chemicals around the body. The BMR is measured while at rest after a 12 hour fast. Growth, pregnancy, fever, disease, climate, percent body fat, and brown adipose tissue influence this baseline metabolic rate. On top of this baseline, an estimate of your daily energy requirement includes the energy expended on physical activity and digestion. Dietary induced thermogenesis, also known as the specific dynamic action (SDA), refers to the energy costs of digestion, absorption, and transport of nutrients. Depending on how much and what you eat the SDA can range between 10 percent and 35 percent of the calories consumed. About 25 calories (kcal) are used to process a 100 calories of protein or carbohydrates, that's a 25 percent loss. The energy cost for metabolizing fat is only 3 percent. Women participating in a U.S. Department of Agriculture study lost 1 percent of their body fat after four months when they cut their fat intake 20 percent to 40 percent while eating the same total number of calories. Yes. Fat is the enemy. Mr. Protein is not exactly our friend either. True we need those essential amino acids, but the American public has been over sold. How much is enough? Expert opinion ranges from as little as 10 percent to as high as 20 percent of total calories from protein. Most of us eat way more; government estimates say 12 to 45 percent more than the body can use. Excessive protein consumption strains the kidney and liver functions. Since high protein typically translates to beast products (eggs, meat, milk, cheese ...), high protein means high fat and cholesterol. There is some research that indicates animal proteins like casein (found in milk) can elevate cholesterol, while vegetable proteins like those found in soy beans have a cholesterol lowering effect. Ok, enough of nutritional evangelism. Physical activity is the other major energy expense. Laying about reading or watching TV utilizes 10 percent or less of BMR. Light activities like sitting or standing use 20 percent of BMR. Walking about 30 percent of BMR. Fast walking or pushing a fully manual lawn mower burns 40 percent of BMR. Chopping wood, swimming, jogging and other aerobic endeavors can use 50 percent or more of BMR. In the 60's, the President's Council on Physical Fitness and Sports concluded that energy expenditure for most Americans rarely climbs above the resting level. One wonders in the mist of nineties exercise hoopla, just how many couch potatoes are wearing jogging outfits "'cause they're comfortable." Now here's the rub, the daily energy requirement varies a great deal from one individual to the next. There's a pertinent discussion in the textbook, Nutrition and Diet ____________________ Therapy, by Sue Rodwell Williams, Ph.D., M.P.H., R.D. about _______ two healthy 35 year old accountants. Both jog exactly 2 miles a day. Seems that Sam and Joe are exactly the same height and weight. Their body's are even composed of the same amount of fatty and lean tissue i.e. same percent fat and same lean body mass. So, do they need the same number of calories to fuel their day? Not necessarily. Studies from as early as 1947 have shown that some people burn their calories more efficiently than others and that people "varied widely" in the amount of energy spent doing the same work. The sidebar ends by acknowledging that there is still some amount of mystery in the understanding of metabolism. We all know somebody who tries to gain weight, but can't no matter how much weight supplement they eat. And then there's me. I can gain weight just by looking at fast food ads. By recording the exact details of your day to day activities we can construct a very good approximation of your personal energy equation. M&MM uses a factorial method to assess energy expenditure and a comprehensive food intake record to document your caloric balance. This energy equation data coupled with personal historical information allows you to formulate an estimate of your weight set point range. Detailed descriptions and directions for using the forms and software are covered in the succeeding pages. The material is organized to roughly follow the menu structure of the program. ╔════════════════════════╗ ║ ║ ║ - MAIN MENU - ║ ║ ║ ║ 1. Balance Energy Flow ║ ║ 2. Calculate Activity ║ Menu item M. is a toggle ║ 3. Eating Style Eval. ║ switch for input units for ║ 4. Intense Self-Exam ║ weights and measures. ║ ║ ║ M. Pounds and Inches ║ ║ R. Registering M&MM ║ M. Pounds and Inches ║ E. Exit to DOS ║ indicates english (USA) units ║ ║ are in effect. ║ ║ ║ Position Cursor With ║ ║ Arrow Keys Or Menu ║ M. Kilos & Centimetres ║ Item Number/Letter ║ indicates metric values are ║ ║ being accepted as input. ║ Return Selects Item ║ ║ ║ ║ ESC to Exit Program ║ ║ ║ ╚════════════════════════╝ NOTE: Menu item 3. Eating Style Evaluation is not detailed in this document. It is a multiple choice quiz that is automatically scored on completion. Selecting the Profiler button pulls up a graphical display of the resulting scores. Additional information can be viewed by selecting the on screen buttons. To complete these forms, disciplined observation and unflagging commitment are required. The reward for this intense effort is a very personal snapshot of you, your world, and dynamics that are made manefest in the shape of your body. You will have gained insight for yourself that no amount of money can buy. Perhaps, this is the first time you've ventured beyond dieting and calorie counting to explore the how, where, when and the why questions that self-examination leads to. The psycho-social stew is on the boil. I know this must sound sensational and overdone, but when you think of all the agony and loss of self-esteem that surrounds "the weight" and those who must carry it, a little acknowledgement of the magnitude of the effort does not seem out of place. Look out, I get back up on the soapbox again later on when I go over estimating setpoint weight range. Thrifty genes and inherited body types vs the current social aesthetic ideals. Health. Sexism. Lifestyle. Habits. Self-image, the esoteric who you think you are vs who you really are. There are just so many issues in conflict ... it boggles the mind. Me & My Metabolism v1.00 ╔════════════════════════╗ ║╔══════════════════════╗║ ║║ ║║ ║║ ENERGY BALANCER ║║ Age: 24 yrs 6 mths Height: 5' 4" (163 cm) ║║ ║║ Gender: Female Weight: 125 lbs ( 56.8 kg) ║║──────────────────────║║ ║║ ║║ ║║ 1. Age ║║ Basal Metabolic Requirement 1227 kcal ║║ 2. Height ║║ ║║ 3. Gender ║║ Activity Energy Cost is 30% of BMR 368 kcal ║║ 4. Weight ║║ ║║ ║║ SDA Cost as 10% of Calories Eaten 200 kcal ║║ 5. Activity Costs ║║ ║║ 6. SDA Costs ║║ ║║ ║║ ║║ 7. BMR Calc Options ║║ Total calorie expenditure 1796 kcal ║║ 8. Calories Consumed ║║ ║║──────────────────────║║ Daily calorie consumption 2000 kcal ║║ ║║ ║║ ESC to Exit Menu ║║ ║║ ║║ WEIGHT GAIN 0.41 lb/wk 21 lb/yr ║╚══════════════════════╝║ ╚════════════════════════╝ WEIGHT GAIN 0.41 lb/wk 21 lb/yr The Energy Balancer is the heart of the program. Based on your input the calories expended and consumed are weighed against one another and a judgement of gain or loss is made. In the example above, a weight gain of about a half pound per week or 21 pounds in a year is predicted. As we walk through this example you'll see that this is a slippery piece of work. There are just so many factors involved. Once you start playing with this you'll want to start gathering some hard data by keeping an Energy Expenditure Log and an Eating Style Diary. The field off to the right of the menu shows the current Balancer data. Change them by making the appropriate menu selections. Age, height, gender, and weight are straight forward so they'll be skipped over. One thing to notice, in our sample we're using english measures, so the prompts will be for pounds and inches. If metric had been selected, the prompts will be for kilos and centimetres. 5. Activity Costs for our sample woman are rated as 30 percent 5. Activity Costs of her Basal Metabolic Rate (BMR). That's about 368 calories. You change the percent and the Balancer will recalculate the rest. And so we've come to the first shifty fact. Rule of thumb values and descriptions for average physical activity levels vary widely. As a way of staying in touch with this reality, another expert's rule of thumb is used by the Log Calculator. 6. SDA Costs are given in percent of calories eaten. In the 6. SDA Costs sample it's 10 percent of 2,000 kcal. In other words, 200 kcal are used to digest the daily meals. An average sized meal of 40% fat, 40% carbohydrate, and 20% protein would raise the energy expenditure 7 percent to 10 percent above the baseline. Meals low in fat and high in carbohydrates can use as much as 35 percent of their calories. This energy is used for mechanical digestion, secondary rise in cardiac output, the thermogenic cost of synthesizing glycogen, proteins, and triglycerides, and facultative processes like the insulin and norepinephrine response to a meal. 7. BMR Calc Option offers a choice of four different formulas 7. BMR Calc Option for estimating the Basal Metabolic Rate. By default, the quick estimate is used and in this case 1,227 calories is given as the basal metabolic requirement for a 24 hour period. The range for our fictitious female runs from 1,100 calories daily to a bit more than 1400 calories. So, don't be so quick to point to a thyroid problem if you are not losing weight when your energy equation indicates you should. Suspect error in the BMR estimation instead. While it's possible that your metabolic clock is in slow-mo, numerous studies of weight stable obese people have shown normal levels of triiodothyronine (T3) and thyroxine (T4). Well, maybe it's not hypothyroidism, just a very low normal ... a study on elevated metabolic rates in obesity reported in Lancet that 6 ______ of the 72 women observed had lower rates than expected. That's better odds than the lottery. Seriously, if you're worried about your hormones see a doctor. Grande/Keys and Cunningham formulas depend on Lean Body Mass (LBM), so there's a popup that gives you a chance to enter your measured LBM if you know it. Me & My Metabolism uses a derivation of the Body Mass Index (BMI) to estimate LBM. It compares well with other calculated methods, but a water tank or skin caliper measure can be far more accurate. BMI measurement error has been found to be 4.2 kg for women and 5.8 kg for men, while skin fold measures are 2.3 kg for women and 3.7 kg for men. Densitometry, the commonly accepted gold standard, is 2.5 percent. 8. Calories Consumed prompts for average daily calorie 8. Calories Consumed consumption. The guidelines are based on a table from Recommended Dietary Allowances, Revised 1979, Food and Nutrition Board National Academy of Sciences-National Research Council. But of course, another area of play! And do plug in the caloric intake values gathered in the Eating Style Diary. Brown Fat, a special type of fat cell amounting to only about 1 percent of body weight, burns off excess energy as heat at a much higher rate than ordinary white fat cells. How much energy buffering by brown fat can contribute to regulating obesity is still an open question. Heleniak and Aston in their Medical Hypotheses article Prostaglandins, Brown Fat and Weight Loss makes a case for exercising in the cold, using cold packs, and taking cold showers to stimulate brown fat activity. They also recommend a diet high in complex carbohydrates to stimulate the sympathetic nervous system and in turn boost brown fat activity. The Balancer does not include this adaptive thermogenic factor. Points to ponder. Notice that it really does not take a big change to make a difference in a years time. Gaining weight slowly over the years is not such a mystery. Consider this, as a young adult energy spent in growing drops off sharply, but ones caloric intake may not shrink quite as much. This could mean 10 or 20 pounds in a year. Or maybe it comes after you finish school. Out in the real world, there's just never enough time to be as athletic as you were in the past. Maybe it's a promotion at work that got you off your feet and into a chair. To turn it around, a small gradual change starts to look like a much bigger deal. Say a small walk, just 10 minutes a day. This could be no more than deciding to park at the very far end of the parking lot at work and do the stairs instead of the elevator. Or increasing the SDA a few points by eating less fat. Me & My Metabolism v1.00 ╔════════════════════════╗ ║╔══════════════════════╗║ ║║ ║║ ║║ Log Calculator ║║ Total Assessed Energy Expenditure 1418 kcal ║║ ║║ 56.8 kg x 24.96 kcal/kg ║║──────────────────────║║ Basal Metabolic Requirement 227 kcal ║║ ║║ ║║ 1. Enter Weekday 1 ║║ Activity Cost is 16% of BMR 191 kcal ║║ 2. Enter Weekday 2 ║║ ║║ 3. Enter Weekend ║║ ║║ 4. Day 1 => Day 2 ║║ Average Activity Level: SEDENTARY ║║ 5. Fill Activities ║║ ║║ ║║ 1. 100% Sleeping ........... 72.0 hrs ║║ 6. Select BMR Calc ║║ 2. 0% Sitting ............ 0.0 hrs ║║ 7. Weight ║║ 3. 0% Standing ........... 0.0 hrs ║║ ║║ 4. 0% Slow Walk ........... 0.0 hrs ║║──────────────────────║║ 5. 0% Light Work........... 0.0 hrs ║║ ║║ 6. 0% Sports ............. 0.0 hrs ║║ ║║ 7. 0% Moderate Work ...... 0.0 hrs ║║ ESC to Exit Menu ║║ 8. 0% Intense Sport ...... 0.0 hrs ║║ ║║ 9. 0% Competition ........ 0.0 hrs ║╚══════════════════════╝║ ╚════════════════════════╝ Transcribe the code values you recorded on an Energy Expenditure Log for two weekdays and a weekend or fake something in. To help with the tedious part of a game of "what if?" 4. Day 1 => Day 2 will copy all the values entered 4. Day 1 => Day 2 in Weekday 1 to Weekday 2. And 5. Fill Activites will assign 5. Fill Activites the selected physical activity code to every quarter hour interval in the Log. The example shows the total assessed energy expenditure to be roughly 1,400 kcal. This is the average day's (24 hr) physical output including the baseline of sleeping and laying about. Note that body weight has an influence here. The bigger, the more work it is to move around, the more energy it takes just to sustain basic functions. To find the portion of this expenditure that comes solely from physical activity above and beyond the baseline, the basal metabolic requirement is subtracted. The menu provides access to changing weight and BMR formulas (items 6 & 7), so jumping over to the Balancer isn't necessary. With only 191 calories exerted, the Calculator proclaims a sedentary lifestyle. Only an additional 16 percent of BMR is expended. Hint. Try all the BMR formulas. The range of caloric values for the total assessed energy expediture they return help to underscore the impact changes in your baseline calorie burning have on the rest of the metabolic energy equation. The activity codes are describe below in the section covering the Energy Expenditure Log. And no, the 100 percent code 1. Sleeping logged on the example does not mean she's comatose. She could have spent the morning reading in bed. Later, her troll brought in lunch. More reading. Another reclining meal, followed by an evening of television rounds out the day. Be sure to plug the percent activity cost into the Balancer. Real observed values transcribed from the Energy Expenditure Log would be best, but some conscientious guess-timating can produce some very interesting results. Just think how much you could eat if you gave up that mattress testing (code 1) job to pull green chain in an Oregon lumber mill, a code 7 activity performed 10 hours a day. Factorial Method of Assessing Energy Expenditure ────────────────────────────────────────────────────────────── Methods for assessing energy expenditure include measuring oxygen consumption using a respirometer, heart rate/energy expenditure regression equations, and factorial methods. M&MM uses a factorial method that involves describing daily activities and coding them for energy cost. Research findings indicate there's no statistically significant differences between the factorial method and the clinical assessment methods. This assessment involves logging your physical activity on two weekdays and one weekend day. Select 3. Print Record Forms 3. Print Record Forms from the Main Menu and then choose 2. Activity Log or 3. 2. Activity Log 3. Alternate Log if your printer can not produce the IBM PC Alternate Log Graphic Characters (PC8 character set for Lasers) to make a copy of the energy log forms. You'll need to print 2 copies to cover a 24 hour day. (Reference to Bonus Print Utility) Notice there are spaces on the second line to enter your name and the date. Just below that is a summary of the Physical Activity Codes given in the following table. CODE EXAMPLE OF ACTIVITIES ────────────────────────────────────────────────────────────── 1 SLEEPING: resting in bed, laying on the couch. 2 SITTING: eating, listening, writing, etc. 3 STANDING Light Activity: washing, shaving, combing, cooking, etc. 4 SLOW WALK (2.5 mph or slower). Driving, dressing, showering, etc. 5 LIGHT WORK: floor sweeping, window washing, truck driving, painting, waiting on tables, nursing chores, light housework, electrician, barman, walking 2.5 mph to 3.5 mph. 6 SPORTS (leisure recreational activities): baseball, golf, volleyball, canoeing, rowing, archery, bowling, cycling (6 mph or slower), table tennis, etc. 7 MANUAL WORK (moderate): mining, carpentry, house building, lumbering and wood cutting, snow shoveling, loading and unloading goods, etc. 8 INTENSE SPORTS (non-competitive): canoeing (3 to 5 mph), bicycling (10 mph or faster), dancing, skiing, badminton, gymnastics, swimming, tennis, horse riding, walking (3.5 mph or faster), etc. 9 COMPETITION and Intense Manual Work: tree cutting, carrying heavy loads, jogging and running (6 mph or faster), racquetball, badminton, swimming, tennis, cross country skiing (5 mph or faster), hiking and mountain climbing, etc. :00 - :15 :15 - :30 :30 - :45 :45 - :60 :00 - :15 :15 - :30 :30 - :45 :45 - :60 ┌─────┬──────┬───┬────────────┬───┬─────────────┬───┬────────────┬───┐ │ │ bus │ 3 │ walk │ 4 │ │ 2 │ │ 2 │ │ 8am │ work └───┤ office └───┤ read paper └───┤ meeting └───┤ └─────┴──────────┴────────────────┴─────────────────┴────────────────┘ Physical Activity Codes 1. Sleeping 4. Slow Walk 7. Moderate Work 2. Sitting 5. Light Work 8. Intense Sports 3. Standing 6. Sports 9. Competition Here's how it works. A sampling day is broken up into fifteen minute intervals. So, four times an hour you'll write down what you're doing (in the big box) and enter an activity code (in the small box). Let's walk through the example hour line printed on the form. The hour, 8 AM, is noted in the left column. The principle activity for the first fifteen minutes is recorded in the next column. I was on the bus to work. There were no seats so I put a 3 in the small box (the physical activity code for standing) in the code box. From 8:15 to 8:30 I spent most of the time walking to the office. Actually, I spent some time standing in line when I picked up my morning bran muffin and coffee.But since most of the time was spent walking, I code the segment for walking. In the last half hour I ate, glanced at the morning paper,prepped for a 9:00 meeting, and then went down the hall to the conference room where the meeting was held. Wrote up :30 - :45 as "read paper" and code 2. Meeting and code 2 for :45 - :60. Me & My Metabolism: Reviewing the Metabolic Energy Equation ENERGY EXPENDITURE LOG For ________________________ On ____________ Directions: Each hour is divided into 15 minute intervals. Record activity and associated code. Sample below logs a weekday morning hour. ┌─────┬────────────┬───┬──────────────┬───┬─────────────┬───┬────────────┬───┐ │ │ on the bus │ 3 │ walk to │ 4 │ │ 2 │ │ 2 │ │ 8am │ to work └───┤ office └───┤ read paper └───┤ meeting └───┤ └─────┴────────────────┴──────────────────┴─────────────────┴────────────────┘ Physical Activity Codes 1. Sleeping 4. Slow Walk 7. Moderate Work 2. Sitting 5. Light Work 8. Intense Sports 3. Standing 6. Sports 9. Competition :00 - :15 :15 - :30 :30 - :45 :45 - :60 ╔═════╤════════════╤═══╤══════════════╤═══╤═════════════╤═══╤═════════════╤═══╗ ║ │ │ │ │ │ │ │ │ ║ ║ │ └───┤ └───┤ └───┤ └───╢ ║ │ │ │ │ ║ ╟─────┼────────────┬───┼──────────────┬───┼─────────────┬───┼─────────────┬───╢ ║ │ │ │ │ │ │ │ │ ║ ║ │ └───┤ └───┤ └───┤ └───╢ ║ │ │ │ │ ║ ╟─────┼────────────┬───┼──────────────┬───┼─────────────┬───┼─────────────┬───╢ ║ │ │ │ │ │ │ │ │ ║ ║ │ └───┤ └───┤ └───┤ └───╢ ║ │ │ │ │ ║ ╟─────┼────────────┬───┼──────────────┬───┼─────────────┬───┼─────────────┬───╢ ║ │ │ │ │ │ │ │ │ ║ ║ │ └───┤ └───┤ └───┤ └───╢ ║ │ │ │ │ ║ ╟─────┼────────────┬───┼──────────────┬───┼─────────────┬───┼─────────────┬───╢ ║ │ │ │ │ │ │ │ │ ║ ║ │ └───┤ └───┤ └───┤ └───╢ ║ │ │ │ │ ║ ╟─────┼────────────┬───┼──────────────┬───┼─────────────┬───┼─────────────┬───╢ ║ │ │ │ │ │ │ │ │ ║ ║ │ └───┤ └───┤ └───┤ └───╢ ║ │ │ │ │ ║ ╟─────┼────────────┬───┼──────────────┬───┼─────────────┬───┼─────────────┬───╢ ║ │ │ │ │ │ │ │ │ ║ ║ │ └───┤ └───┤ └───┤ └───╢ ║ │ │ │ │ ║ ╟─────┼────────────┬───┼──────────────┬───┼─────────────┬───┼─────────────┬───╢ ║ │ │ │ │ │ │ │ │ ║ ║ │ └───┤ └───┤ └───┤ └───╢ ║ │ │ │ │ ║ ╟─────┼────────────┬───┼──────────────┬───┼─────────────┬───┼─────────────┬───╢ ║ │ │ │ │ │ │ │ │ ║ ║ │ └───┤ └───┤ └───┤ └───╢ ║ │ │ │ │ ║ ╚═════╧════════════════╧══════════════════╧═════════════════╧═════════════════╝ References ────────────────────────────────────────────────────────────── Books and articles that were source and inspiration. Antonello J: The Anti-Diet Book, How to Become Naturally Thin by Eating More. Avon Books. 1989. Beasley JD. Swift J: The Kellogg Report The Impact of Nutrition, Environment and Lifestyle on the Health of Americans. The Institute of Health Policy and Practice The Bard College Center. 1989. Beck A: Love is Never Enough. Harper & Row Publishers. 1988. Bennett W: Dietary Treatments of Obesity. Annals New York Academy of Sciences. 1989. Butcher J: Obesity: Pathogenesis and Treatment. Oregon State Health Sciences University: unpublished conference brief. 1989. Connor SL. Connor WE: The New American Diet. Simon & Schuster. 1986. Cooper KH: The Aerobics Program for Total Well-Being. Bantam Book. 1983. Evens W. Rosenber IH: Biomarkers the Ten Keys to Prolonging Vitality. Simon and Schuster. 1991. Frankle RT. Yang MU: Obesity and Weight Control The Health Professional's Guide to Understanding and Treatment. Aspen Publishers. 1988. Heleniak EP. Aston B: Prostaglandin, Brown Fat and Weight Loss. Medical Hypotheses 1989: 28: 13 - 33. Gortmaker S. Dietz W. Cheung L: Journal of the American Dietetic Association 1990: 90(9) 1247-1253. Heleniak EP. Aston B: The Princeton Plan. St. Martin's Press. 1990. Kano S: Making Peace with Food, Freeing Yourself from the Diet/Weight Obsession. Harper & Row Publishers. 1989. Kaiser-Permanente Health Servieces Research Center Health Behavior Clinic: Freedom From Fat Program Manual. Unpublished. 1982. Koop CE: The Surgeon General's Report on Nutrition and Health. Government Printing Office. 1988. Langer E: Mindfulness. Addison-Wesley Publishing Company. 1989. Lavery M. et al.: Long-term Follow-up of Weight Status of Subjects in a Behavioral Weight Control Program. Journal of the American Dietetic Association 1989: 89 (9) 1259 - 1264. Luks A. Barbato J: You Are What You Drink, The Authoritative Report on What Alcohol Does to Your Body, Mind, and Longevity. The Stonesong Press. 1989. McArdle W. Katch F. Datch V: Exercise Physiology, Energy, Nutrition, and Human Performance. Lean & Febiger. 1981. Nutrition Action Healthletter. Center for Science in the Public Interest. Washington, D.C. Simon H. Levisohn S: The Athlete Within. Little, Brown and Co. 1987. Schwartz B: Diets Don't Work!. Breakthru Publishing. 1982. Stevens V. et al.: Freedom from Fat: A Contemporary Multi- component Weight Loss Program for the General Population of Obese Adults. Journal of the American Dietetic Association 1989: 89 (9) 1254-1258. Streit K. Stevens N. Stevens V. Rossner J: Food Records: A Predictor and Modifier of Weight Change in a Long-term Weight Loss Program. Journal of the American Dietetic Association 1991: 91 (2) 213-217. University of California, Berkeley Wellness Letter. University of California School of Public Health. Fernandina Beach, Florida. Williams SR: Nutrition and Diet Therapy. Times Mirror/Mosby College Publishing. 1985. Books about food ────────────────────────────────────────────────────────────── Magnificent recipes to delight and nourish. New flavors, new aromas, delectable new ways of using nutritious ingredients. Andoh E: At Home with Japanese Cooking. Alfred A Knopf. 1980. Bremer MM: New Orleans Creole Recipes. Dorothea Thompson. 1932. Carcione J. Lucas B: The Greengrocer How to Buy Fresh Produce at Its Money-Saving Best for Maximum Nutrition and Best Taste. Chronicle Books. 1974. Chile Pepper The Magazine of Spicy Foods. Out West Publishing. Albuquerque, New Mexico. DeWitt D. Gerlach N: Just North of the Border A Cookbook of Southwestern Cuisines. Out West Publishing. Albuquerque, New Mexico. Farah M: Lebanese Cuisine. Lebanese Cuisine. 1981. Fessler SL: Chinese Meatless Cooking. Signet. 1983. Jaffrey M: Madhur Jaffrey's World-of-the-East Vegetarian Cooking. Alfred A Knopf. 1983. Lappe' FM: Diet for a Small Planet. A Friends of the Earth / Ballantine Book. 1971. Maria JS: Greek Vegetarian Cookery. Shambhala. 1984. Montarello F: Little Joe's Italian Cookbook. Chronicle Books. 1985. Ortiz EL: The Book of Latin American Cooking. Alfred A Knopf. 1979. Robertson L. Flinders C. Godfrey B: Laurel's Kitchen A Handbook for Vegetarian Cookery and Nutrition. Nilgiri Press. 1976. Shurtleff W. Aoyagi A: The Book of Tempeh. Autumn Press. 1985. Shurtleff W. Aoyagi A: The Book of Tofu. Autumn Press. 1975. Solomon C: The Complete Asian Cookbook. McGraw-Hill. 1976. Yoneda S: Good Food from a Japanese Temple. Kodansha International Ldt. 1982. Wolfert P: Couscous and Other Good Food From Morocco. Harper & Row. 1973. Factoids ────────────────────────────────────────────────────────────── Fidgeting Most studies have shown no significant difference _________ in the level of physical activity between sedentary lean and obese individuals. However, spontaneous physical activity has emerged as a promising avenue of exploration. In one study people were placed in a calorimetry room to directly measure their energy expenditure for 24 hour periods. After subtracting the baseline metabolic rate and SDA effect of food, the remaining expense was for just hanging out. Vigorous exercise was prohibited, so we're talking walking around the room, leg wriggling, spontaneous movement while sitting or lying down. There was up to a 1,000 calories difference between people attributed to this fidgeting. Now, this isn't an endorsement for pencil tapping or for conscientiously squirming in your chair. But how about sitting instead of laying? Reading the newspaper standing up? Casually pedalling your Lifecycle during TV commercials? Calorigenic Effect of Food on Exercise Metabolism Moderate ___________________________________________________ exercise before a meal can punch up the SDA by as much as doubling it for a fat person. An additional benefit, pre-meal exercise suppress the appetite. Oddly, research has found that the thermogenic effect of exercise is most pronounced for lean people when performed after a meal. Bahama Mama? People living in tropical climates have 5 ___________ percent to 20 percent higher baseline metabolic rates than that of people in temperate areas due to elevated core body temperature (chemical reactions generally happen more rapidly when heat is added), added expense of sweat-gland activity and circulatory dynamics during work in the heat. Chilly Willy In extremely cold environs metabolic increases ____________ during exercise depends largely on amount of body fat and clothing. Well insulated people preserve their core temperature so, they don't spend energy keeping warm. A lean test subject tripled his energy output by shivering in a 45 minute stint in a cold (50 degree F) room. Chile Head Alert Capsaicin, the hot molecule in hot peppers, ________________ has been found to stimulate thermogenesis i.e. fire up the metabolic rate. Shake plenty of cayenne or dry red peppers on your food. As a confirmed chile head, I'm all behind this. Any excuse to eat hotter food is fine by me. At last something I don't have to learn to like turns out to be good for me! Remember, eat the peppers that come with the Kung Pao Chicken. Calories per Gram Fat: 9 kcal/g Protein: 4 kcal/g _________________ Carbohydrates: 4 kc/g Alcohol: 9 kcal/g