Category Archives: Nutrition

Nutrition facts and myths dispelled

Chipotle Chili

Posted on January 26, 2012 by Renee Rogers| Leave a comment

Hey friends!  I have missed you all very much. We recently moved back to Chicago and the past few weeks have been quite a whirlwind. I’ve been settling into my new life, catching up with my wonderful friends, hanging with the family, reacquainting myself with American culture (driving, Trader Joe’s, reality TV), setting up some very exciting stuff for this coming year – such as the re-launch of my cleanse program (see bottom of page for details), and finally starting to find time to spend with one of my favorite things… food.

This chipotle chili is an easy, one-pot meal (which I adore) that is delicious, comforting, and obviously super healthy. I have already made this chili twice since our shipment from London with all my kitchen supplies arrived two weeks ago. My secret ingredient is fennel, which may sound strange in a chili but I promise it is divine. Fennel, commonly used in Italian cooking, is crunchy with a slightly licorice taste when raw. However, cooked fennel takes on a sweeter more mild flavor which works nicely with the smoky chipotle chilies.  Fennel is low in calories, high in fiber and a good source of vitamin C, potassium, folate, and manganese.

Chipotle Chili

Makes 6 servings (serving size: 1.5 cups chili)

2 tablespoons olive oil

1 large onion, chopped

1 fennel bulb, halved, cored, and chopped

2 red bell peppers, chopped

3 cloves garlic, minced

2 tablespoons finely chopped chipotle peppers in adobe

1 tablespoon dried oregano

2 tablespoons chili powder

1/4 teaspoon sea salt

3 (14.5 ounce) cans no-salt added diced tomatoes, with liquid

1 (15 ounce) can kidney beans, rinsed and drained

1 (15 ounce) can black beans, rinsed and drained

1 cup of water

Heat oil in a large pot over medium heat. Add onion, fennel, peppers, and garlic and cook for 12-15 minutes, until vegetables are soft but not browned. Stir in chipotle peppers, oregano, chili powder, and salt and cook for an additional one minute. Add remaining ingredients and gently simmer over low heat for at least an hour, stirring occasionally. Garnish with shredded cheese if desired and serve.

Nutritional facts per serving (serving size: 1.5 cups chili): 249 calories, 5.6 g total fat, 310 mg sodium, 40 g total carbohydrates, 10 g sugar, 11 g fiber, 34 g protein

BALANCE IT OUT: This hearty chipotle chili is the perfect one-pot meal. Serve with whole-grain bread, baked tortilla chips, or a side salad.

Spring Into Wellness Cleanse: I am very excited to be partnering again with my good friend and personal trainer, Michelle Cushing, to host our second annual Spring into Wellness Cleanse. Our 21-day invigorating program is an effective and highly educational way to get you feeling your absolute best while setting a path for lifelong success.

We’ll be hosting a free workshop in February where you can learn more about cleansing. Stay tuned, for more information on our cleanse and details for the February workshop!

Love,

Renee

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Posted in Beans, entertaining, everyday cooking, gluten-free, health, healthy, Main Meal, Mexican, Nutrition, Recipes, soup, vegan

Blue Cheese & Spinach Pizza

Posted on December 16, 2011 by Renee Rogers| Leave a comment

A few weeks ago we went on a trip to Munich, Germany.  For those of you who have never been to Munich, I will tell you it is a lovely city filled with friendly people, gigantic beer halls, and heavy food. I’m talking sausages, dumplings, and pretzels galore.

Weibwurst (white sausage) and wiener schnitzel aren’t exactly my cup of tea but I did find the most amazing vegetarian restaurant, Prinz Myshkin, which I loved so much that we ate there not once but twice. I happily indulged in one of the best pizzas I have ever eaten in my life and had the revelation that spinach and blue cheese, minus any sort of sauce, on pizza is divine.

This recipe is inspired by the delicious pizza I had in Munich. Spelt flour makes a nutty and delicious dough that contains more fiber, protein, and B vitamins than wheat.  However, using a healthy store bought dough can be a great way to make this nutritious dish a time-friendly fare. Slow-cooking the onion enhances it sweetness but you can save some more time by using some raw sweet red onion slices instead.

Blue Cheese & Spinach Pizza

Makes 1 large pizza or 6 small individual pizzas (serving size: 1/6 large pizza)

Spelt Pizza Dough:

1/2 cup lukewarm water

1 teaspoon sea salt

1 teaspoon instant yeast

1.5 cups wholegrain spelt flour

1 teaspoon olive oil

Toppings:

2 teaspoons olive oil, divided into 1 teaspoon, 1/2 teaspoon, & 1/2 teaspoon

1 yellow onion, thinly sliced

2 cups sliced mushrooms

2 cloves garlic, thinly sliced

4 cups chopped spinach

1 tablespoon pine nuts

4 tablespoons crumbled blue cheese

Whisk together warm water, salt, and yeast in a large bowl.  Gradually stir the flour into the bowl with a wooden spoon until dough as formed. Knead dough for a couple of minutes, adding more flour if dough is too sticky. Place dough back in the bowl and drizzle with 1 teaspoon olive oil, making sure the dough is completely covered in oil. Cover the bowl with plastic wrap and set in a warm place for 1-2 hours.

Heat a skillet over low-medium heat with 1 teaspoon olive oil and add onions.  Cook, stirring occasionally, for 45-60 minutes until onions start to caramelize and turn slightly golden.

Meanwhile, heat another skillet over medium heat with 1/2 teaspoon olive oil and cook mushrooms for 6-8 minutes, until soft and tender. Remove mushrooms from skillet and set aside. Add 1/2 teaspoon olive oil to the same skillet and add garlic and spinach. Cook for 3-4 minutes, until spinach is wilted and set aside.

Preheat oven to 450 degrees F. Roll dough on a lightly floured surface until you get desired thickness.  (Spelt flour doesn’t stretch as well as wheat so it is easier to use the palm of your hand to flatten out the dough.)  Lay rolled out dough on a baking sheet covered in parchment paper or a pizza stone. Top with caramelized onions, mushrooms, spinach with garlic, pine nuts, and blue cheese. Bake for 5-7 minutes, until crust is cooked and cheese has melted.

Nutrition facts per serving (serving size: 1/6 of pizza): 197 calories, 6 g total fat, 408 mg sodium, 28 g total carbohydrates, 2 g sugar, 4.5 g fiber, 8 g protein

BALANCE IT OUT: A big large green salad is the perfect partner for this dish.

Lots of Love,

Renee

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Posted in Appetizer, entertaining, everyday cooking, Grains, health, healthy, Main Meal, Nutrition, Recipes, travel

Indian Red Lentil Soup

Posted on December 2, 2011 by Renee Rogers| Leave a comment

If you are anything like me, then cold weather means soup season. I practically live on soups during the winter months so last night I threw together this delicious soup. It is a simple but nourishing meal that will help keep your body warm and healthy during these chilly days.

Here are a few of the key immune-boosting ingredients:

Garlic – Garlic has been used for thousands of years for its magnificent health benefits. This potent ingredient has been shown to boost immunity, protect blood vessels from damage, and reduce inflammation which is linked to premature aging and disease. To get the most of garlic’s benefits, crush fresh garlic, then let it sit at room temperature for 10 minutes before cooking.  This allows an enzymatic process to occur which boosts its health promoting compounds.

Ginger – For many generations ginger has been used as a home remedy to treat gastrointestinal distress. Recent research is starting to catch up with these old wives’ tales and demonstrate that ginger, in fact, is effective at preventing motion sickness and relieving symptoms of nausea and vomiting associated with pregnancy.  Ginger is also a rich source of powerful antioxidants such as gingerols, shogaols, and zingerones.

Turmeric – A main ingredient in curry, turmeric, has long been used as a condiment and healing remedy.  Turmeric has beneficial antioxidant properties and contains valuable vitamins and minerals such as iron, manganese, potassium, and vitamin B6. Research is showing that curcumin, a compound found in turmeric, has promising anti-inflammatory and cancer-fighting properties.


Indian Red Lentil Soup

Makes 2.5 cups; 2 servings (serving size: 1.25 cups)

2 teaspoons olive oil

1/2 onion, diced

1 clove garlic, minced

1 teaspoon diced fresh ginger

1 teaspoon curry powder

1/4 teaspoon turmeric powder

Dash of cayenne pepper (optional)

1 small carrot, diced

1 tomato, chopped

1/2 cup red lentils

2 cups low sodium vegetable broth

1/8 teaspoon sea salt

To Garnish:

Cilantro

0% Greek Yogurt

Heat a saucepan with oil and add onion, garlic, ginger, curry powder, turmeric, and cayenne pepper. Cook, stirring frequently, for 1 minute. Add carrot, tomato, lentils, broth, and salt and bring to a boil. Reduce heat to simmer, cover, and cook for 30 minutes. Serve as is or topped with fresh cilantro and a dollop of yogurt.

Nutrition facts per serving (serving size: 1.25 cups): 249 calories, 6 g total fat, 290 mg sodium, 17 g total carbohydrates, 6 g sugar, 9 g fiber, 13 g protein

BALANCE IT OUT: Balance this meal out with some warm whole-grain bread and a side salad or veggies. You could also enjoy the entire recipe (2 servings) for a hearty, nutritious, one-pot meal.

Lots of Love,

Renee

 

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Posted in Appetizer, Beans, Blog, entertaining, everyday cooking, gluten-free, health, healthy, Main Meal, Nutrition, Recipes, Side Dish, soup, vegan

Celebrate a Healthier Thanksgiving

Posted on November 21, 2011 by Renee Rogers| 2 Comments

The holiday season is one of the most wonderful times of year but it is also a time that most complain about packing on the pounds – and with good reason.  A season dedicated to parties, piles of food, and bottomless booze is sure to cause some distractions when it comes to your health.

Which is why I am super excited to be co-posting this blog with my friend and personal trainer, Michelle Cushing. www.dare-tobefit.com This week, we’re sharing a two-prong approach of nutrition and fitness tips to help you enjoy a guilt free and healthy holiday season:

Try Something Different – The holiday week is different, so try something different. You might choose an outdoor activity – for example: I know some families like to play tag football before dinner– in honor of all the sporting events this weekend. Alternatively, if you are going to be downtown, you might enjoy the Chicago Turkey Trot.

Go for a brisk walk before and/or after dinner – Invite all your nieces and nephews for a walk around down the street. You’ll get to spend some quality time talking and walking, not just perched in front of the TV – eating leftovers.

Join Michelle and Monika on You Tube for a free workout – Total Belly Meltdown Part 2 There is plenty of extra time so squeeze in an extra workout or two – and You Tube is accessible just about anywhere!

Don’t Skip Meals –If you think by skipping meals you are saving calories, think again. Hunger and overeating go hand in hand. Consume your regular nutritious meals prior to the big feast to keep your energy up and temptations at bay.

Slow Down – Eating too fast often leads to overeating. It takes roughly 20 minutes for our stomach to tell our brains we are full. The faster we eat the more likely we are to miss this crucial signal and consume too many calories. Try pausing after each bite and engaging in the conversation around you.

Bulk up your Meal with Veggies – Eating big portions of food doesn’t have to lead to weight gain. Vegetable side dishes such as sweet potatoes, salads, plain green beans, and Brussels sprouts offer plenty of bulk with very little calories. Aim to make at least 1/2 your Thanksgiving plate veggies.

BYOS (Bring Your Own Sides) – Thanksgiving meal is all about the side dishes. If you know that Aunt Sue only makes broccoli covered in velvety, processed cheese or that your mom’s casseroles are a far cry from low-calorie, then be prepared and bring your own sides. Here are a few delicious Thanksgiving sides for a guilt-free dinner:

Apple, Walnut, and Craisin Salad

Oven-Roasted Chili & Garlic Broccoli

Roasted Sweet Potato & Corn Salad

Remember that we always have a choice.  A healthier holiday season is a choice you can make – and celebrate! Happy Thanksgiving everyone!

Lots of Love,

Renee

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Posted in Blog, health, healthy, Nutrition, travel

Creamy Broccoli & Lemon Risotto

Posted on November 3, 2011 by Renee Rogers| Leave a comment

I love the flavors in my last post for oven roasted chili & garlic broccoli so much that I wanted to make it into an actual meal.  Risotto, being so versatile and delicious, seemed like the perfect fit!

Brown rice is naturally gluten-free and an excellent source of valuable nutrients. A grain of rice has several layers and brown rice, unlike white rice, still has most of its nutrient dense outer layers intact. These outer layers cause brown rice to be darker, slightly firmer, and way more beneficial for our bodies compared to white rice.  Fiber, essentials fatty acids, manganese, phosphorus, iron, and B vitamins are just some of the important nutrients naturally present in the precious outer layers of brown rice.

Consuming brown rice is beneficial to our waistline along with our health. Studies show that women who regularly eat whole grains, such as brown rice, consistently weight less than women who regularly eat refined grains, such as white rice.  Furthermore, women who regularly consume fiber from whole grains are less likely to gain weight compared to women who consume refined grains.

Creamy Broccoli & Lemon Risotto

Makes 4 servings

4 cups low sodium vegetable broth or water *see recipe note below**

2 tablespoons olive oil

1 large onion, chopped

4 cloves garlic, minced

1 red chili, diced (de-seed or use less chili for a milder flavor)

1 cup medium or short grain brown rice (such as Biona Brown Risotto Rice)

1/4 teaspoon each: sea salt and pepper

1 small bunch broccoli, chopped into bit-size pieces (about 1.75 cups broccoli pieces)

1 lemon, juiced and zested

1/2 cup grated Parmesan cheese (optional)

Pour broth or water in a saucepan and keep warm over low heat.

Heat oil in a large saucepan over medium heat.  Add onion and cook for 5 minutes, stirring occasionally, until soft and slightly translucent.  Add garlic and chili and cook for an additional 3 minutes.  Stir in rice and let it toast, stirring occasionally, for 3-5 minutes.  Add 1 cup of warmed broth, sea salt, and pepper; simmer over medium-low heat until liquid has mostly absorbed, stirring often.  Continue to add the warmed broth, 2 ladles at a time, stirring frequently.  Cook until most of the liquid has been absorbed before adding more broth.  Continue to cook until the rice is just tender and mixture is creamy, about 30-40 minutes. Stir in broccoli pieces, lemon zest and juice.  Top with Parmesan cheese (optional) and serve.

Nutrition facts per serving (without Parmesan cheese): 290 calories, 10 g total fat, 270 mg sodium, 46 g total carbohydrates, 3.5 g fiber, 6 g protein

Nutrition facts per serving (with 2 tablespoons Parmesan cheese per serving): 344 calories, 13 g total fat, 461 mg sodium, 47 g total carbohydrates, 3.5 g fiber, 11 g protein

Recipe Note: The amount of liquid needed and cooking time in this recipe largely depend on the rice you are using.  To be fair it also depends on the consistency of risotto you prefer.  Some types of rice take more liquid and a larger cooking time, while others might require the exact opposite.  I have found the best way to deal with this variance in rice is to always have enough liquid on hand, just in case, and taste the risotto throughout the cooking process to get the perfect consistency for you.

BALANCE IT OUT: This creamy risotto can make an excellent light meal on its own.  Pair it will grilled fish, chicken, or a large green salad for a more substantial well-balanced meal.

Lots of Love,

Renee

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Posted in Appetizer, Blog, entertaining, everyday cooking, gluten-free, Grains, health, healthy, Main Meal, Nutrition, Recipes, Side Dish, vegan

Oven Roasted Chili & Garlic Broccoli

Posted on October 28, 2011 by Renee Rogers| 1 Comment

Broccoli is one of the healthiest foods on the planet and, with the right preparation, it can also be one of the tastiest.  I admit that broccoli on its own might not be the most exciting food in the world but I promise you will be amazed at what a little roasting, garlic, and chili can do.  It turns this superfood into a mouth-watering dish that I could literally eat for every meal of the day.  Make it for yourself and you will know what I mean!

Broccoli contains healthful amounts of vitamin C, vitamin A, iron, calcium, fiber and folic acid. Broccoli has also been readily studied for its cancer-fighting potential.  Certain phytochemicals found in broccoli are believed to have powerful cancer-killing properties; anti-inflammatory and immune boosting qualities are also thought to be provided by broccoli.

Oven Roasted Chili & Garlic Broccoli

Makes 3 servings

1 medium bunch of broccoli (about 3-4 cups broccoli florets)

2 tablespoons olive oil

2 cloves garlic, minced

1 small red chili, thinly sliced (use less for a milder dish)

sea salt and pepper, to taste

1/2 lemon, juiced (optional)

Preheat oven to 450 degrees F.

Separate the broccoli into florets. In a large bowl, toss together broccoli florets, olive oil, garlic, chili, salt, and pepper.  Spread on a baking sheet and roast for 10-15 minutes, turning once, until broccoli is tender and lightly crisp.  Toss broccoli salad with lemon juice and serve warm or cold.

Nutrition facts per serving: 115 calories, 9 g total fat, 25 mg sodium, 7 g total carbohydrates, 2 g fiber, 2.5 g protein

BALANCE IT OUT: This delicious side dish is the perfect way to spice up any meal. It goes great with anything including grilled fish, chicken or tasty veggie burger.  Don’t be fooled into thinking this dish only works at meal times either.  This high-fiber, nutrient dense dish also makes a satisfying and slimming snack.

Love,

Renee

 

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Posted in entertaining, everyday cooking, gluten-free, health, healthy, Nutrition, Recipes, salad, Side Dish, snack, vegan

Roasted Sweet Potato & Corn Salad

Posted on October 6, 2011 by Renee Rogers| Leave a comment

Lucky for me, one of my all time favorite restaurants in London, Ottolenghi, is right down the street from where we live.  The restaurant is super casual and offers a wide range of over the top side dishes which you piece together to form the most fabulous meal.  To me, this concept is perfect and the food matches.  I always leave feeling satisfied and inspired. This recipe is my take on a particular side dish I ate at Ottolenghi a few weekends back.

This vibrant dish is full of color, so its high in nutrients.  It offers a good dose of  immune-boosting vitamin C along with B vitamins, potassium, and beneficial fiber.

Roasted Sweet Potato & Corn Salad

Makes 6 servings (serving size: 1/2 cup salad)

4 sweet potatoes, peeled and cubed (about 2.5 cups cubed sweet potato) *See recipe note below*

1 tablespoon olive oil

1/2 tablespoon butter or ghee

1 cup corn kernals

dash of crushed red pepper flakes (optional)

3 tablespoons chopped cilantro

3 tablespoons crumbled feta cheese

sea salt and pepper to taste

Preheat oven to 375 degrees F.

Toss sweet potatoes with olive oil and sprinkle with sea salt.  Lay on a baking sheet and bake for 25-30 minutes, until tender.

Heat butter or ghee in a skillet over medium-high heat.  Add corn and crushed red pepper flakes and cook, stirring frequently, for 3-5 minutes, until corn is tender and slightly golden in color.  Be careful not to burn the corn as it cooks fast.

Toss cooked sweet potatoes with cooked corn, cilantro, and feta.  Season with sea salt and pepper and serve warm or cool.

Recipe Note: Can easily substitute sweet potatoes for any type of squash, especially butternut squash.

Nutrition facts per serving (serving size: 1/2 cup): 115 calories, 4.5 g total fat, 82 mg sodium, 18 g total carbohydrates, 2.5 g fiber, 2.5 g protein

BALANCE IT OUT: This tasty side is a great way to brighten up your meals.  Swapping your traditional sides for this vibrant dish will easily and effortlessly add color, taste, and a slue of health benefits.

“Inspiration gives no warnings.” – Gabriel Garcia Marquez

Lots of Love,

Renee

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Posted in Appetizer, entertaining, everyday cooking, gluten-free, health, healthy, Nutrition, Recipes, salad, Side Dish

Berry Spinach Smoothie

Posted on March 25, 2011 by Renee Rogers| 11 Comments

It is no surprise that eating fruits and vegetables are good for you.  I am sure it is also no surprise that most of us are not getting enough of these valuable fruits and vegetables daily.  Even I, a dietitian in love with healthy foods, occasionally have a hard time incorporating enough of these healing and nurturing foods into my diet.  So what do I do?  Blend them up and gulp them down.

Smoothies are my ultimate secret weapon I use to increase my intake of fruits and veggies.  This particular smoothie provides me with a whopping 2.5 servings of fruits and veggies plus is packed with fiber and protein to fill me up and give me energy.  This smoothie also works wonders if don’t particularly like the taste of fruits and vegetables or aren’t in the mood for them.  My sister in law, Kelsey, recently told me that she drank this smoothie religiously during her first trimester of pregnancy when fruits and veggies were the last thing she felt like eating but knew they were vital during such an important time in her and her baby’s life.

I make this berry spinach smoothie recipe almost everyday or a slight variation, such as my natural green smoothie, and it is my absolute favorite snack.  This smoothie is super easy to make with only a few powerful ingredient.  Plus, the body doesn’t need to do much work since the combination of low calorie, high fiber, antioxidant rich ingredients are already blended.  Key nutrients effortlessly flood the body and keep us looking and feeling our best.  Don’t let the odd combination of ingredients deter you, I promise this smoothie is just as delicious as it is nutritious.

Berry Spinach Smoothie

makes 1 serving

2 cups spinach leaves

3/4 cup water or milk (unsweetened almond milk, rice, soy, low fat cow’s milk, etc)

1/2 cup frozen berries (I used frozen raspberries but any type will work)

1 banana

Blend together spinach and water until all the spinach is thoroughly blended. (an important step so you don’t get spinach chunks in your smoothie).  Next add remaining ingredients and blend until smooth and creamy.

Nutrition facts per serving: 140 calories, 0 g total fat, 0 g saturated fat, 50 mg sodium, 35 g total carbohydrates, 6 g fiber, 3 g protein


BALANCE IT OUT: Drink this smoothie by itself for a nutritious and energizing snack.  It is the perfect pre or post workout snack.  Or pair this smoothie with a light breakfast such as whole grain toast, a whole grain cereal bar, or eggs for a well-balanced breakfast.

Smoothie Add-Ins:

Smoothies are the perfect place to throw in some additional nutritional add-ins.  Some of my personal favorite are omega-3 dense ground flaxseeds or chia seeds, antioxidant rich cocoa powder, or protein-packed spirulina.  Spirulina is the addition I probably include most often.  It comes in a powdered form and you can find it at any health food store or whole foods.  Spirulina is loaded with an array of nutrients, including chlorophyll, protein, vitamins, minerals, antioxidants, and essential fatty acids.

Love,

Renee

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Posted in breakfast, Nutrition, Recipes, smoothie, snack, vegan

Top Tricks to Avoid Overeating

Posted on August 26, 2010 by Renee Rogers| Leave a comment

There is no denying that overeating is more than just a matter of willpower.  “We overeat because there are signals and cues around us that tell us to eat,” says Brian Wansink, Ph.D. author of Mindless Eating, who has devoted his life to figuring out why people eat the way they do.

Luckily, if you know what to look for, you can overcome the top food persuaders in your life and gladly stop before you have overindulged.  Here are some of the top tricks to stop overeating:

Trick #1: Downsize Your Dishware

The bigger the dishes the more you will eat and the bigger you become.  Fortunately this also plays true the other way around – the smaller the dishes the less you will eat and the smaller you become. Most of us have learned to eat until the plate is clean, no matter what size.  Wansink states that people tend to underestimate the amount of calories on larger plates and by switching to smaller plates, bowls, glasses, and silverware you will eat 20 to 30 percent fewer calories without feeling deprived.

Trick #2: Pre-plate All Your Food

My good friend Dawn Jackson Blatner calls this the table, chair, and plate rule – only eat at a table, sitting down, with food on your plate.  This means no eating standing over your counter mindlessly grabbing out of the bottomless bag of chips.  Why? Because you eat more this way and the majority of the time you don’t even remember the food.  So do yourself a favor and pre-plate all your food all the time, no exceptions.  You deserve to eat from actual dishes and will eat less and be leaner in the process.

Trick #3: Turn off the Tube

Watching TV and eating seem to go hand and hand.  The more time people spend in front of the tube the more weight they pack on.  Not only because this time could be used to do something a little more valuable, like exercising, but because we tend to mindlessly munch while watching TV.  Wasnick found that as long as the TV is on people will eat, hungry or not.  TV isn’t your best friend when it comes to losing weight but if you insist on tuning into your favorite show then follow trick #2 and pre-plate before you sit down.  Or better yet make your life a little easier and keep your minimal TV viewing and eating separate.

The more we can understand the triggers that cause overeating, the easier they are to overcome.  I highly recommend checking out Brian Wasnick’s book for more tips and tricks to eat more mindfully.

Love,

Renee

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Posted in Blog, Eating Behaviors, Mindless Eating, Nutrition

How Many Calories Should You Eat?

Posted on August 18, 2010 by Renee Rogers| Leave a comment

According to a recent survey done by the International Food Information Council only 12% of Americans can accurately estimate the number of calories they should consume in a day.  So I decided to write this to make sure that you are in the know with how many calories you should consume daily.

What is a Calorie?

A calorie is the amount of heat needed to raise the temperature of a liter of water one degree.  But honestly that doesn’t even pertain to the average person.  To put is more simply – a calorie is just energy.  Our bodies take energy to operate and use up energy even when we aren’t doing anything.  Basically, the calories in food give us the energy to function.

Relationship Between Calories and Weight


If the body takes in (or eats) more calories then needed (or used) the extra calories will be stored as fat and the body will gain weight.

If the body takes in (or eats) fewer calories than needed (or used) the body will break down stored up energy (or fat) to operate and the body will get smaller.

If the body takes in the same amount of calories as needed to function then the body will maintain its current size.

How Many Calories Should You Eat?

Luckily there are many online calculators to help you estimate how many calories you should be eating.  Here are a couple of my favorite:

My Pyramid Plan

Mayo Clinic Calorie Counter

Note that most calculators will give you the amount of calories needed to maintain your current weight.  To lose weight you will need to take in less calories than you need so your body will use up the extra stored energy resulting in a slimmer body.  Either type in your goal weight for the calorie calculators or subtract 500 calories per day for a total weight loss of 1 pound per week.

I do not think it is practical for everyone to count their calories daily but having a general idea of how many calories you should consume is extremely useful for making sense of nutritional information and labels.  Knowing your overall caloric need for the day will allow you to know how many calories you should consume at each meal and help you chose products and meals that fit within those numbers.

I hope this helps and let me know if you have any questions.

Love,

Renee

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Posted in Blog, Nutrition