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Why Focusing on the Calorie Doesn’t Help You Eat Healthier

Why Focusing on the Calorie Doesn’t Help You Eat Healthier

When it comes to eating healthier or attempting to lose weight, it can be overwhelming to know what to focus on. Some “experts” tell you to focus on carbs, others sugar, and some calories. When looking at the nutrition label on food packaging, the easiest thing to focus on, and often the largest, boldest item, is the calorie count. It seems logical to think that lower calorie foods equal healthy foods, but that’s not always true.

    If you focus strictly on how many/few calories you’re intaking, you may be cheating yourself out of important protein your body needs. When you cheat yourself out of calories, your body will use the protein you do eat for energy rather than applying it toward building muscle, improving immunity, and aiding in the health of your hair, skin and nails.[1]

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    According to the Center for Disease Control (CDC), adult women and men should aim to consume 46g to 56g of protein per day, respectively. Those individuals who are especially physically active may require more.[2]

    Before you get too excited about an excuse to eat more calories, here’s the catch: when focusing on intaking the perfect calorie amount, you may inadvertently intake more carbohydrates than you need.

    Carbs come in a variety of forms. Some are complex which break down in such a way that assist in workout and your overall health. Unfortunately, most of the yummy, carb-filled foods we tend to reach for such as pasta, potato chips and doughnuts are bad carbs. They also tend to be high in calories. But before you think that high calories equals to high carbs and the decision making is simple, think again.[3] Low calorie foods like sweet potatoes and oats are high in carbs which are more than your body needs.

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    Look beyond the calories

      Instead of getting hung up on total calories, a simple way to screen all the options you see in a day to look at the ratio of carbs to protein. A small increase in protein intake along with slightly fewer calories help us to be healthier. A 2007 study published in the Journal of the American Medical Association reported that increasing protein intake and limiting carb consumption can help overweight individuals reduce calories to achieve successful (and healthy) weight loss.

      Utilize the Ratio

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        Maintaining a better balance of carbohydrates to protein will give you sufficient energy while improving your health. Set a goal of eating foods that have a ratio of one gram of carbs for every one gram of protein can ensure that you are not overloading on carbs but are intaking enough protein.

        Avoid foods . Most chips and cereals have a 10 to 1 carbs-to-protein ratio, avoid them. In fact, avoid foods with a ratio higher than 5 to 1 carbs to protein.

        Before you start grabbing carb-filled items and using this ratio as an excuse, remember to focus on the healthy sources of calories, carbs and protein. If you aren’t sure where to start, stock your fridge and pantry with lean meats like fish, poultry, eggs, cottage cheese and tofu. Nuts, seeds, grains and yogurt are great examples of snacks that will help you stick to your goals, too.

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        Not only will you lose weight, but you’ll feel better with more energy. Your body will be so grateful to you.

        Start your grocery list now

        It may feel overwhelming to stop focusing on calories and shift your attention to carbs and protein, but with a well stocked kitchen, it will be easier than you think. As it stands now, your intense focus on calories equating to health can cheat you out of the real nutrition your body needs. So don’t go another day depriving your body of what it truly needs.

        Featured photo credit: Christopher Flowers, Stocksnap via stocksnap.io

        Reference

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        Samantha Aloysius

        Samantha is an everyday health expert with a background in International Public Health and Psychology and has experience in diabetes care counselling.

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        Last Updated on January 3, 2020

        The 10 Essential Habits of Positive People

        The 10 Essential Habits of Positive People

        Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

        The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

        1. Positive people don’t confuse quitting with letting go.

        Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

         I will grant myself the ability to trust the healthy people in my life … 

        To set limits with, or let go of, the negative ones … 

        And to have the wisdom to know the DIFFERENCE!

         2.  Positive people don’t just have a good day – they make a good day.

        Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

        3. For the positive person, the past stays in the past.

        Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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        4. Show me a positive person and I can show you a grateful person.

        The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

        5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

        Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

        6. Positive people do not let their fears interfere with their lives!

        Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

        7. Positive people smile a lot!

        When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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        8. People who are positive are great communicators.

        They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

        9. Positive people realize that if you live long enough, there are times for great pain and sadness.

        One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

        10. Positive person are empowered people – they refuse to blame others and are not victims in life.

        Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

        How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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        I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

        Featured photo credit: Janaína Castelo Branco via flickr.com

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