For whatever reason, salt has become a "naughty word" in the realm of nutrition. I'm not really sure why; we actually need to get it from our diets, and it is incredibly important in bodily function and homeostasis.
The reason why salt is so incredible important for you, especially as athletes, is because we lose it so easily through exercise. Ever taste your sweat? It's pretty salty isn't it? That's because salt escapes your body through sweat. You also lose sodium through visiting the bathroom too.
The key to understand here is this: water follows salt. I've talked before about the importance of hydration in athletes. I don't need to tell you that people get thirsty after eating salty snacks. The reason is because water follows salt. Now, let's walk through it. You exercise a lot. You lose a lot of water through sweat, you also are losing salt too. What does all this lead to? Dehydration. How do you reverse it? Obviously hydrate, but now you understand that salt is essential as well to help hold on to that water.
Muscle cramps are associated with lack of salt and potassium in the body, which can be lost during intense exercise. If you are working out for over 1 hour, it is important to replenish salt after. This can be accomplished a number of ways. Drink a gatorade, there's salt in there. Eat a salty snack after exercise like pretzels or beef jerky. Add table salt or sea salt to your meal. For those of you doing long marathon style training, I've heard you can carry around soy sauce packets (like you get from chinese to-go restaurants) and just pop one of those when feeling exhausted.
Just remember, hydration is what we are trying to accomplish. Having salt in our diet helps accomplish that fluid status. I'm not endorsing a high sodium diet by any means, I just don't want athletes to be scared of salt when a lot of media sources portray it as an enemy. The only reason to avoid salt in general is if you have heart complications or hypertension. When it comes down to those two health concerns, exercise is your greatest medicine anyway.
Sunday, March 2, 2014
Monday, February 24, 2014
Carb Loading
Carbohydrate loading has been deemed a "staple" in sports when preparing for a big competition. Many teams will have dinners together as a way to provide ample carbohydrates the day before games.
I'm here to tell you that it doesn't work for everyone. Our bodies take carbs, or glucose, and turn it into glycogen, the storage form of carbs, so that we can use it later when the body demands it. This glycogen stays in our muscle is provides some of the most immediate energy for our bodies when we are exercising. When the glycogen runs out, our body looks to other sources for energy like fat for energy. It's also possible to get energy immediately through eating or drinking carbs in the moment.
What I learned in my sports seminar is that carbohydrate loading is really only meant for high intensity activities lasting longer than 90 minutes. Sciencey translation? You run out of glycogen stores normally around 90 minutes.
For this reason, it is important to prepare appropriately for big events. You have a lot of training tomorrow? Have an extra portion of pasta for dinner. This will boost glycogen stores more and get that much more energy into your system in preparation.
Carbohydrate loading can backfire. Did you know, when you eat carbs, for every 1 gram you eat, you need 3 grams of water to hold it in the body? That means it can easily make you feel bloated. This is not ideal for game time. Be careful when preparing for big games. Also, those who are not reaching that intense level of activity or are not exercising for 90 minutes, are simply not taking advantage of more energy. This can lead to weight gain, bloating, and the same uncomfortable feelings.
Not everyone has the ability to cram a large amount of carbs in at one meal. The alternative to carbohydrate loading would be a more consistent intake of carbs through out the exercise. Making sure you have a Gatorade or similar sports drink is a great idea. If your day is demanding that much more out of you, you can try eating gummy bears with your Gatorade (seriously!). One of my mentors taught me to mix 1:1 ratio of peanut butter to honey in a plastic bag, then when needing more energy, cut the corner and squeeze out to eat. Talk about an easy and effective way of getting quick carbohydrate energy with some protein to promote muscle health!
Make sure your carb loading is warranted. This can be helpful to guys looking to have more energy for their practices. Next week's topic? Salt: Should you be worried? Depending on circumstance, probably not! Stay tuned...
I'm here to tell you that it doesn't work for everyone. Our bodies take carbs, or glucose, and turn it into glycogen, the storage form of carbs, so that we can use it later when the body demands it. This glycogen stays in our muscle is provides some of the most immediate energy for our bodies when we are exercising. When the glycogen runs out, our body looks to other sources for energy like fat for energy. It's also possible to get energy immediately through eating or drinking carbs in the moment.
What I learned in my sports seminar is that carbohydrate loading is really only meant for high intensity activities lasting longer than 90 minutes. Sciencey translation? You run out of glycogen stores normally around 90 minutes.
For this reason, it is important to prepare appropriately for big events. You have a lot of training tomorrow? Have an extra portion of pasta for dinner. This will boost glycogen stores more and get that much more energy into your system in preparation.
Carbohydrate loading can backfire. Did you know, when you eat carbs, for every 1 gram you eat, you need 3 grams of water to hold it in the body? That means it can easily make you feel bloated. This is not ideal for game time. Be careful when preparing for big games. Also, those who are not reaching that intense level of activity or are not exercising for 90 minutes, are simply not taking advantage of more energy. This can lead to weight gain, bloating, and the same uncomfortable feelings.
Not everyone has the ability to cram a large amount of carbs in at one meal. The alternative to carbohydrate loading would be a more consistent intake of carbs through out the exercise. Making sure you have a Gatorade or similar sports drink is a great idea. If your day is demanding that much more out of you, you can try eating gummy bears with your Gatorade (seriously!). One of my mentors taught me to mix 1:1 ratio of peanut butter to honey in a plastic bag, then when needing more energy, cut the corner and squeeze out to eat. Talk about an easy and effective way of getting quick carbohydrate energy with some protein to promote muscle health!
Make sure your carb loading is warranted. This can be helpful to guys looking to have more energy for their practices. Next week's topic? Salt: Should you be worried? Depending on circumstance, probably not! Stay tuned...
Sunday, February 16, 2014
Building Mass: My Recommendations
I just had a sports nutrition seminar this Friday, and boy was it thought provoking. One of the things I can't help but do is listen to all kinds of nutritional evidence or advice and relate it to individuals with disabilities. There is not a ton of research based information out there for persons with disabilities, especially when it comes to athletic performance. Most of the time athletes with disabilities get told what everyone else gets told. I find this unacceptable and look to give my best judgement when it comes to nutritional advice!
Building muscles mass...we all want those muscles. The most common answer I get from the ordinary athletes with not much nutritional education about what is most important to get muscles is protein. Strike one. When ask these same kinds of people what they try to do in order to build muscle mass, a lot like to go after fad diets, which right now one of them is the Paleo Diet. Strike two. Finally, these same people will come to me saying "what supplements, vitamins, and minerals do I need to take?" Strike three.
When it comes to building muscle it comes down to one idea: More energy in than energy out. The largest part of anyone's diet (percentage wise) should be carbohydrate. I've said it before but using a ratio of at least 3 gram of carbohydrate per 1 gram of protein is ideal. Protein is great at repairing and rebuilding muscle, but it still needs material to work with! That material should be increased calories in general without avoiding carbohydrate (I'm looking at you Paleo!). The upper limit to protein that doesn't show any positive results when it comes to body function is 2 grams of protein per kg weight. I would recommend about 1.5 grams of protein per kg daily, or about 110 grams of protein for a 160 lb athlete.
What I learned at my seminar is that adding mass starts at calculating calorie needs to be 45 calories per kg for the able-bodied athlete in season. (If you need a quick conversion factor: 2.2 lbs = 1 kg; divide your weight by 2.2 to get your weight in kg) So if you weigh 160 lbs, you're looking at beginning to building muscle mass at about 3300 calories per day. For athlete's with disabilities, we are using on average maybe 60% of our body's muscles when exercising. For this reason, I would suggest that our calorie needs in order to begin mass building starts at 40 calories per kg. This is my best estimate given it is not research based. This would put that 160 lb athlete at needing at least 2900 calories a day to start mass building.
Finally, to cover my strike three, of you are getting about 3000 calories a day into your body, you will find that you will more than cover all the vitamins and minerals you need. Most supplements are expensive and, let's not forget, unregulated which makes them unnecessary and dangerous. For a quick boost in energy before working out, I prefer coffee and a granola bar or fruit along with a Gatorade for during practice.
So take these numbers and try to track yourself for a couple days to see where you lie in getting your calorie needs. Don't get frustrated when you "plateau" in weight. Regardless of how this mass building works, you don't put it on your frame! Lastly, the registered dietitian in me must say, keep the diet varied and wholesome to the best of your ability and you'll see maximum improvement!
Building muscles mass...we all want those muscles. The most common answer I get from the ordinary athletes with not much nutritional education about what is most important to get muscles is protein. Strike one. When ask these same kinds of people what they try to do in order to build muscle mass, a lot like to go after fad diets, which right now one of them is the Paleo Diet. Strike two. Finally, these same people will come to me saying "what supplements, vitamins, and minerals do I need to take?" Strike three.
When it comes to building muscle it comes down to one idea: More energy in than energy out. The largest part of anyone's diet (percentage wise) should be carbohydrate. I've said it before but using a ratio of at least 3 gram of carbohydrate per 1 gram of protein is ideal. Protein is great at repairing and rebuilding muscle, but it still needs material to work with! That material should be increased calories in general without avoiding carbohydrate (I'm looking at you Paleo!). The upper limit to protein that doesn't show any positive results when it comes to body function is 2 grams of protein per kg weight. I would recommend about 1.5 grams of protein per kg daily, or about 110 grams of protein for a 160 lb athlete.
What I learned at my seminar is that adding mass starts at calculating calorie needs to be 45 calories per kg for the able-bodied athlete in season. (If you need a quick conversion factor: 2.2 lbs = 1 kg; divide your weight by 2.2 to get your weight in kg) So if you weigh 160 lbs, you're looking at beginning to building muscle mass at about 3300 calories per day. For athlete's with disabilities, we are using on average maybe 60% of our body's muscles when exercising. For this reason, I would suggest that our calorie needs in order to begin mass building starts at 40 calories per kg. This is my best estimate given it is not research based. This would put that 160 lb athlete at needing at least 2900 calories a day to start mass building.
Finally, to cover my strike three, of you are getting about 3000 calories a day into your body, you will find that you will more than cover all the vitamins and minerals you need. Most supplements are expensive and, let's not forget, unregulated which makes them unnecessary and dangerous. For a quick boost in energy before working out, I prefer coffee and a granola bar or fruit along with a Gatorade for during practice.
So take these numbers and try to track yourself for a couple days to see where you lie in getting your calorie needs. Don't get frustrated when you "plateau" in weight. Regardless of how this mass building works, you don't put it on your frame! Lastly, the registered dietitian in me must say, keep the diet varied and wholesome to the best of your ability and you'll see maximum improvement!
Sunday, February 9, 2014
Mindful Eating
What is mindful eating? Channel your inner zen, because this technique really works! I've hinted at this in a couple of my posts from a while back, so now I want to focus on just mindful eating.
Mindful eating is when you completely dedicate your focus to the food you are about to eat, are eating, or have eaten. To help explain, think of the senses: sight, smell, touch, sound, and taste. Have you ever thought about all these things while eating? Most people keep it simple and just think about how the food tastes and smells (I realize this is almost impossible to not do while eating). Take it a step further and get an idea of how the food feels in your mouth. See if you can't pull different flavors from the food just by letting it sit in your mouth, chewing it further, or combining it with other foods.
One thing that can fog your mind while eating is media. If you're reading this blog while eating, stop! Really take the effort to turn the TV off at dinner time, put the newspaper away, and leave your phone to charge in the corner.
The next step in mindful eating is thinking about where food comes from. This will give you more respect for the food leading you to appreciate every bite that much more. The process of making cheese is long and tedious: I know; I'm from Wisconsin. Try thinking about the grass the cow eats and the milk it produces before even taking a bite.
Finally, when done with the food, let it settle. The mind truly doesn't know it's full for about 20 minutes after finishing eating. This is one thing that leads us to eat too much and get that sick feeling in our gut after meals! Question why you would eat another portion, is it because you need that same taste yet again? Are you really still hungry and think you will be in 20 minutes? Maybe you're just eating because there are leftovers and you don't want to be wasteful. Have reason for your actions when eating, and you'll see it does your body good.
There have been studies that show when people use this technique of mindful eating, they will consume less overall and lose weight. I don't have to reason with you on how powerful the brain is. For those who have trouble with portion control, this is a must-try technique. Having a whole bag of potato chips just doesn't make sense if you slow down and think about what you're doing. Does that chip satisfy you that much more after 25 previous chips, or are you eating just to eat?
I've used this idea before in order to stop binge snacking, and my successes lead me to recommend it. Give it a try! Remember, If you give the time, respect, and focus to food, it will give back even more.
Mindful eating is when you completely dedicate your focus to the food you are about to eat, are eating, or have eaten. To help explain, think of the senses: sight, smell, touch, sound, and taste. Have you ever thought about all these things while eating? Most people keep it simple and just think about how the food tastes and smells (I realize this is almost impossible to not do while eating). Take it a step further and get an idea of how the food feels in your mouth. See if you can't pull different flavors from the food just by letting it sit in your mouth, chewing it further, or combining it with other foods.
One thing that can fog your mind while eating is media. If you're reading this blog while eating, stop! Really take the effort to turn the TV off at dinner time, put the newspaper away, and leave your phone to charge in the corner.
The next step in mindful eating is thinking about where food comes from. This will give you more respect for the food leading you to appreciate every bite that much more. The process of making cheese is long and tedious: I know; I'm from Wisconsin. Try thinking about the grass the cow eats and the milk it produces before even taking a bite.
Finally, when done with the food, let it settle. The mind truly doesn't know it's full for about 20 minutes after finishing eating. This is one thing that leads us to eat too much and get that sick feeling in our gut after meals! Question why you would eat another portion, is it because you need that same taste yet again? Are you really still hungry and think you will be in 20 minutes? Maybe you're just eating because there are leftovers and you don't want to be wasteful. Have reason for your actions when eating, and you'll see it does your body good.
There have been studies that show when people use this technique of mindful eating, they will consume less overall and lose weight. I don't have to reason with you on how powerful the brain is. For those who have trouble with portion control, this is a must-try technique. Having a whole bag of potato chips just doesn't make sense if you slow down and think about what you're doing. Does that chip satisfy you that much more after 25 previous chips, or are you eating just to eat?
I've used this idea before in order to stop binge snacking, and my successes lead me to recommend it. Give it a try! Remember, If you give the time, respect, and focus to food, it will give back even more.
Sunday, January 26, 2014
Dry Weather. Stay Hydrated!
Before I get started, this last week my cooking endeavor to expand variety was coconut curry! It took a couple tries, but the end-product was truly delicious. I used this recipe from www.realsimple.com. We threw this sauce over pan fried peppers, green onion, and chicken with thin rice noodles. It's actually the first coconut based dish that I've liked! Sometimes you never know until you try it...
I played two basketball games this weekend, and boy was it tough. Why you ask? I got dehydrated every 5 minutes it seemed! This dry weather can do it. I must have drank 3-4 water bottles over two games!
Not many think about it too often, but most realize it's importance. Hydration needs can get us to stop dead in our tracks with what we are doing and force us to find a water fountain, pour an ice, cold glass of water, or hunt down a grocery store to purchase a beverage. At the same time, many popular snacks and their high salt content push that need even further.
So many body functions and qualities depend on being well-hydrated. Skin integrity, lip health, digestion function, attention and alertness, flexibility, teeth health, and body temperature are just a few items that hydration helps with. Recommendations say drinking about 2 liters of water per day, but if you are in dry weather or exercising and losing more fluids than normal, look to drink even more!
Many people believe that caffeinated beverages have dehydrating properties. I have recently learned that caffeine in low to moderate amounts (400mg) does not affect fluid status! This roughly translates to 3 cups of coffee or 6 cups of tea not affecting your hydration status negatively.
So carry around a reusable water bottle, aim for that 2 liters every day, and remember that caffeine does not dehydrate you, and this awful, cold, dry weather will not defeat you! And if it has beaten you, check out my tips for fighting the flu!
I played two basketball games this weekend, and boy was it tough. Why you ask? I got dehydrated every 5 minutes it seemed! This dry weather can do it. I must have drank 3-4 water bottles over two games!
Not many think about it too often, but most realize it's importance. Hydration needs can get us to stop dead in our tracks with what we are doing and force us to find a water fountain, pour an ice, cold glass of water, or hunt down a grocery store to purchase a beverage. At the same time, many popular snacks and their high salt content push that need even further.
So many body functions and qualities depend on being well-hydrated. Skin integrity, lip health, digestion function, attention and alertness, flexibility, teeth health, and body temperature are just a few items that hydration helps with. Recommendations say drinking about 2 liters of water per day, but if you are in dry weather or exercising and losing more fluids than normal, look to drink even more!
Many people believe that caffeinated beverages have dehydrating properties. I have recently learned that caffeine in low to moderate amounts (400mg) does not affect fluid status! This roughly translates to 3 cups of coffee or 6 cups of tea not affecting your hydration status negatively.
So carry around a reusable water bottle, aim for that 2 liters every day, and remember that caffeine does not dehydrate you, and this awful, cold, dry weather will not defeat you! And if it has beaten you, check out my tips for fighting the flu!
Monday, January 20, 2014
Eat a Varied Diet...But Why?
Boy, you can sure learn a lot being in a dietetic internship!
I figured it's been too long since my last blog post, and I'd like to get back to regular postings. This way I can share a lot of the information I'm learning, but also I can continue doing something I love: writing!
A lot has changed in my life since my last blog post in April of 2013. I am currently completing my dietetic internship in order to qualify for the registered dietitian exam. Basically, this is the work experience hours required after any undergraduate, accredited program before being allowed to become licensed. I was fortunate enough to get accepted into my #1 choice program at Edward Hines, Jr. VA Hospital! To keep things brief, this program is only 41 weeks of concentrated, clinically focused material, but still touches all bases like community and food service as well. Here I am about half-way through the experience, and things have gone very well.
A topic came to my attention while studying for my next rotation: the idea of incorporating variation into eating. It's usually just casually thrown in with other words like "moderation" and "wholesome." But when I boiled down what it's talking about, I realized that it such a mandatory part of diet's ultimate goal.
What's that ultimate goal, you say? Preventing disease. Think about it, that's exactly why we eat and especially why we try to eat healthy.
When you were a kid and mom or dad tried to get you to eat all different kinds of vegetables, fruits, and crazy meatloafs it wasn't to show authority and add another miserable thing that your family made you do. It was because the idea of incorporating multiple different types of food provides multiple different types of nutrients. I can most likely find something beneficial about any food you question, but the message here is that each food is different to its core in providing a rainbow of vitamins and minerals.
So what should you do? Try new things! I'm glad that chicken, eggs, and bagged salad works for you. It's cheap, nutritious, and quick. Your body is asking you for more! Choose simple new things like a new color of pepper or switching from pasta to brown rice. Eventually you can upgrade to buying a fruit that you can't even pronounce just because you want to try it or by ordering kimchi for the first time not because it sounds appetizing, but because it could be that new thing you love!
So get more out of your diet by eating more variety. Your body will thank you.
I figured it's been too long since my last blog post, and I'd like to get back to regular postings. This way I can share a lot of the information I'm learning, but also I can continue doing something I love: writing!
A lot has changed in my life since my last blog post in April of 2013. I am currently completing my dietetic internship in order to qualify for the registered dietitian exam. Basically, this is the work experience hours required after any undergraduate, accredited program before being allowed to become licensed. I was fortunate enough to get accepted into my #1 choice program at Edward Hines, Jr. VA Hospital! To keep things brief, this program is only 41 weeks of concentrated, clinically focused material, but still touches all bases like community and food service as well. Here I am about half-way through the experience, and things have gone very well.
A topic came to my attention while studying for my next rotation: the idea of incorporating variation into eating. It's usually just casually thrown in with other words like "moderation" and "wholesome." But when I boiled down what it's talking about, I realized that it such a mandatory part of diet's ultimate goal.
What's that ultimate goal, you say? Preventing disease. Think about it, that's exactly why we eat and especially why we try to eat healthy.
When you were a kid and mom or dad tried to get you to eat all different kinds of vegetables, fruits, and crazy meatloafs it wasn't to show authority and add another miserable thing that your family made you do. It was because the idea of incorporating multiple different types of food provides multiple different types of nutrients. I can most likely find something beneficial about any food you question, but the message here is that each food is different to its core in providing a rainbow of vitamins and minerals.
So what should you do? Try new things! I'm glad that chicken, eggs, and bagged salad works for you. It's cheap, nutritious, and quick. Your body is asking you for more! Choose simple new things like a new color of pepper or switching from pasta to brown rice. Eventually you can upgrade to buying a fruit that you can't even pronounce just because you want to try it or by ordering kimchi for the first time not because it sounds appetizing, but because it could be that new thing you love!
So get more out of your diet by eating more variety. Your body will thank you.
Wednesday, April 24, 2013
Balance
So I'd like to clear up a thought on people looking to lose weight/maintain weight.
Your energy level is like a balance. On one side you have Calories and on the other side you have energy expenditure. A balance with Calories weighed down to the floor will lead to weight gain. If the balance is even and floating, you are maintaining weight. If the energy expenditure is pushed down into the ground, you can look forward to shedding some weight over the long run.
It's a simple concept, but it does take some explaining. A lot of people get caught up in what they are eating: carbs vs. fat, protein vs. carbs, fruits vs. grains, etc.What I want people to understand is that when it comes to weight, the Calorie is the decider, not the type of food you are eating. You can eat 1200 Calories of fat or 1200 Calories of carbs, and they will produce similar weight gain/loss responses. The reason people talk so much about eating one over the other is because it makes the dieting process easier. Basically, it's not the answer, it's a guiding hand to the overall goal: decreasing Calories and increasing energy expenditure.
Your body automatically keeps you warm and breathing and flowing. This uses up the majority of your Calories. How sweet is that? You do nothing and can burn Calories away. Did you know it even takes Calories to be able to eat your food? That's energy expenditure (mind you this one is very small). While you sleep? Burning Calories, just at a much lower level (think hibernation). Here's the downside to it: your body can still eat or drink more than what it needs do to hunger and pleasurable foods.
So, what am I trying to tell you? Try eating everyday based off of your activity level. If you have a big tournament coming up, stock up and eat hearty to get large stores of energy ready to sue in the games. If you have an "off" day and have nothing more to do than daily work, lighten you lunch and dinner. If you are trying to lose weight, and lose a lot of it, fuel yourself for productive exercise but still keep the meals of the day modest.
Listen to your body. It's an amazing tool to you. It will tell you when you are hungry and when you are full. We have to be able to recognize when we no longer need/want to be eating food. Having this "sixth sense" will help you understand that you don't need to pack the stomach full every time. Remember, there is always another day to enjoy the extra food you really want to add on to your meals.
As a couple of helpful tips:
Your energy level is like a balance. On one side you have Calories and on the other side you have energy expenditure. A balance with Calories weighed down to the floor will lead to weight gain. If the balance is even and floating, you are maintaining weight. If the energy expenditure is pushed down into the ground, you can look forward to shedding some weight over the long run.
It's a simple concept, but it does take some explaining. A lot of people get caught up in what they are eating: carbs vs. fat, protein vs. carbs, fruits vs. grains, etc.What I want people to understand is that when it comes to weight, the Calorie is the decider, not the type of food you are eating. You can eat 1200 Calories of fat or 1200 Calories of carbs, and they will produce similar weight gain/loss responses. The reason people talk so much about eating one over the other is because it makes the dieting process easier. Basically, it's not the answer, it's a guiding hand to the overall goal: decreasing Calories and increasing energy expenditure.
Your body automatically keeps you warm and breathing and flowing. This uses up the majority of your Calories. How sweet is that? You do nothing and can burn Calories away. Did you know it even takes Calories to be able to eat your food? That's energy expenditure (mind you this one is very small). While you sleep? Burning Calories, just at a much lower level (think hibernation). Here's the downside to it: your body can still eat or drink more than what it needs do to hunger and pleasurable foods.
So, what am I trying to tell you? Try eating everyday based off of your activity level. If you have a big tournament coming up, stock up and eat hearty to get large stores of energy ready to sue in the games. If you have an "off" day and have nothing more to do than daily work, lighten you lunch and dinner. If you are trying to lose weight, and lose a lot of it, fuel yourself for productive exercise but still keep the meals of the day modest.
Listen to your body. It's an amazing tool to you. It will tell you when you are hungry and when you are full. We have to be able to recognize when we no longer need/want to be eating food. Having this "sixth sense" will help you understand that you don't need to pack the stomach full every time. Remember, there is always another day to enjoy the extra food you really want to add on to your meals.
As a couple of helpful tips:
- Watch out with "seconds." Ask yourself if you are really still hungry or just desiring unneeded Calories
- Have you worked out today? Will you actually go work out later? If the answer is yes, think about how you want to eat in preparation
- Don't reward yourself for doing exercise with food. Reward yourself with a TV show/movie, new shoes, concert tickets, etc.
- Try to not count Calories. Instead listen to your body for its natural signal to stop. Consciously pay attention and give your body time to think about what you just ate.
- If you must, count Calories to see how many you normally get. Then decrease to a comfortable level where you aren't crying for food, but also not in a food coma after every time you eat.
Subscribe to:
Posts (Atom)