09 Are calories from various sources the same?

Are calories from various sources the same?

Hey Folx, 

Back at it! Last week was a bit tough - just super busy. BUT, I’m still committed to posting 3 times a week! 

This week I’m riffing off an article produced by NPR (NPR Article). Have a read! 

I’ve been writing about how I count calories, which come from various macronutrients (protein, carbohydrates, and fats), as if they were all created equal. Well, they aren’t really, as in, each person may react differently to each macronutrient when your body is processing them. For instance, persons with celiacs disease have an inflammatory reaction to wheat-based carbohydrates. Personally, I think my body responds well to protein and fat more than carbohydrates. I believe there are genetic tests out there that can inform you about your own body’s preferences. 

There are two points I want to make about this topic: 1. If weight loss is one of your goals, you have to start somewhere, and starting with a complex dietary system with lots of rules can be super difficult (for me). Starting to track calories and reduce calorie intake can be a recommended first step (so I’ve read). It’s a simple approach to a complex problem. 2. Before and during my weightloss (i.e. eating at a caloric deficit), I’ve become conscious of how my body reacts to certain macronutrients. If I go too hard on protein and fats, I can get meat sweats, stomache cramps, and even nausea. If I go too hard on carbohydrates, I FEEL the hypertension from water retention, and sometimes I get cold-like symptoms (stuffy nose, etc.). What has been really interesting to observe is the difference in how I feel full. For a carbohydrate fullness, I feel the “bulge” in the lower part of my abdomen, and for a protein/fat fullness, I feel the “bulge” in the upper part of my abdomen. Or is it the opposite? I can’t remember. All I know is that the carb “bulge” is way more discomforting than the protein “bulge”. When tracking food intake, being aware of how different foods make you feel can be a positive experience during a difficult endeavor. 

Mental Health Tip: Self-awareness plays many roles in who we are and how we act. It can also be part of how we feel. Becoming super conscious of our actions and feelings can lead to positive results when trying to make life changes. Listen to your body. 

Food Choices Tip: I like the idea of trying to figure out how the macronutrients make me feel and react in my body. I want to know which foods to avoid, and which to have more of. 

Recipe: Scrambled Eggs (picture coming soon). There is definitely a right way (my way) and a wrong way to do this. I like 2 eggs at a time. Get a non-stick pan going on the stove top, on low-medium heat. You don’t want the pan to get too hot because the eggs will cook too fast and start to brown. Add butter to the pan such that it melts, coats the bottom of the pan, and barely starts to foam (the “foam” is just milk products separating from the oily part of butter - this is how clarified butter is made) - don’t let the butter brown. Crack the eggs into a smallish bowl. With a fork, whisk the eggs such that the yolks and whites combine, but you do not want to aerate (create bubbles) the eggs. Add the whisked eggs to the pan, lifting and swirling the pan/eggs so that the eggs coat the bottom of the pan. Once the initial layer of egg starts to set, with a spatula, start pushing the set egg aside to let the raw egg start cooking. Continue this process until most of the egg has set - you may have a little underdone part on the top because it won’t move. Add a little line of cheese down the middle of what looks like an open-faced omelette. Finally, fold the egg over, such that it rolls into an egg burrito. Depending on how you like your egg doneness, let it cook longer on each side. I don’t think there is a need to season your eggs at this point. Enjoy perfect scrambled eggs! The calories and macronutrient values expressed below are estimates. I try to err on the side of higher calories than lower.

• Eggs - 2 - 12 g protein - 0 g carbs - 10 g fat - 140 cals
• Cheese - 1 tbsp - 6 g protein - 3 g carbs - 8 g fat - 100 cals
• Butter - 1 tbsp - 0 g protein - 0 g carbs - 11 g fat - 100 cals
• Add whatever components you like, change whatever components you want

Cooking Tip: Be aware of how much heat your pan gets and how the butter and eggs react. Each pan and stove top burner will react differently. Like learning how to use your unique oven, this combination of kitchen tools may take a few tries to dial in. 

Meal Prep Idea: My son likes eggs reheated in the microwave. It’s not my favorite, but if it doesn’t bother you, you can easily make a few batches of these for breakfasts for the week. At 340 calories, its a solid but not too heavy breakfast (or lunch or dinner!). 

Next post: My parents started counting calories too (part 2)