Tag Archives: Calorie

Broccoli Juice!?!

3 Jul

Broccoli Juice!?!

We don’t have that many fancy kitchen appliances, mainly because we can’t fit anything more into our small kitchen. One that we do have and that we really use is our juice machine. It doesn’t seem to matter what we put into it, everything that comes out tastes divine. Therefore we decided to start pushing its limits: Broccoli is a great vegetable in food, but how can we make a good juice out of it?
We added orange, apple, kiwi and ginger and it actually wasn’t half bad. And if you think of all it contains it’s really a bomb; Broccoli is rich in iron, and for absorbing iron into your body you need vitamin C, which you get from the kiwi and orange. Ginger is good for a million different reasons. Luise always adds linseed or almond oil as well because it’s good for the skin and the stomach (but I like it better without …).

Ingredients broccoli juice

Broccoli Juice
1 glass

1 orange
1 apple
1 kiwi
1 handful of broccoli
2 cm fresh ginger

2 tbsp linseed oil
ice cubes

Put all the ingredients in a juice machine, pour it in a glass, add oil and ice cubes and stir. Enjoy with fresh mint leaves!



What Are Calories?

15 Mar

A Calorie is a unit of energy that measures how much energy food provides to the body. The body needs calories to function properly. The amount of Calories in food gives you energy, protein, carbohydrate, nutrients and fat to fuel your body. When you eat food, your body turns the food into fuel, burning it to produce calories (energy). Everyone knows that people need a minimum amount of calories to survive. If we don’t eat enough calories we will lose weight; if we take in too many, our weight will go up.

Everything you eat and drink (besides obviously calorie-free things like water, etc.) has calories in it. It’s how many calories and exactly where those calories are coming from that effect your body and your weight. The way the human body works is pretty simple. There are a certain number of calories that your body requires every day in order for it to maintain its current weight. If your diet plan is made up of less calories than you burn in one day, you will lose weight. If it’s made up of more calories, you will gain weight. And calories are made up of 3 things. Protein, carbohydrates (carbs), and fat. Weight gain though is related to total energy intake and has absolutely nothing to do with macro nutrients, eating too many calories makes you fat and not your choice of macronutrients. So whether these excess calories in your diet plan are coming from protein, carbs or fat makes little difference. Fat used to be the bad macro nutrient, these days it seems to be the carbs. Never avoid either fat, carbs or protein if you want to get fit and stay healthy, you need them all.

A calorie is a unit of heat used to express the energy value of food. A pound of fat stores about 3500 calories, so in order to lose a pound of fat, you need to burn an extra 3500 calories. If you cut 250 calories from your diet and burn 250 calories with exercise each day, you’ll lose about a pound a week.

One way of calculating your calorie need.

A common way of calculating your calorie need is to set your daily calorie intake at 12 calories per pound, (12 calories x your weight in pounds= daily amount of calories).
This number will be your basic need in one day= basic metabolic rate (BMR). If you exercise or if you have an active job you will need to consume more calories, especially if you lift heavy weights.
An example of a diet could be about 20% fat, 40% carbs and 40% protein (depending on your goal and exercise, this example is for someone losing fat while gaining muscle mass and mostly used in fitness circles. Obese people may want to stick to a 20% fat, 50% carbs and 30% protein diet to begin with, and  then later progress to the diet above.)

1 gram of fat is 9 calories.
1 gram of carbs is 4 calories.
1 gram of protein is 4 calories.

And lets say that you weigh 166,5 pounds and that will make your daily calorie need 2000 calories (BMR), this is how your calories would be divided per day:

20% fat= 400 calories from fat, (400/9= 44,5 grams of fat)
40% carbs= 800 calories from carbs, (800/4= 200 grams of carbs)
40% protein= 800 calories from protein, (800/4= 200 grams of carbs)

But here is where it gets tricky. Your daily calorie needs varies depending on your sex, body weight and training program.
It’s hard to say how many calories one should eat per day/what diet you should be on without a proper assessment. Every body is different and built differently and goal/exercise is different, so the above diet is just a common advice.

Another way of figuring out for yourself how you should eat is:

0,8 g x kilo you weigh (one kilo is about 2,2 pounds). When in hardcore training, especially weight lifting you will need more protein and then 1,2-1,5 g x kilo you weigh is recommended.
Protein is an extremely important part of all diet plans. That’s because your body needs protein, and lots of it. It is the building block of muscle mass. But too much protein is bad for your kidneys and heart and it drives water and calcium out of your body, so don’t over do it with the protein…

Great protein choices:

* Chicken Breast
* Turkey Breast
* Tuna
* Cottage Cheese
* Egg Whites
* Salmon
* Lean Beef
* Whey Protein
* Almonds

Are different depending on your goal, endurance exercise like a marathon demands high levels of carbs and carb loading with up to 6-10 g per kilo. A normal person needs about 2,2 g x kilo you weigh and the more you exercise the more you need.

There are fast carbs and slow carbs. Slow carbs (whole grain) will slowly work their way into your blood and leave you feeling full longer, fast carbs (white bread) will work fast and make you hungry again very fast after your meal. Carbs are used as natural fat burners in the body, as energy and repairing tissue after a workout. Weight gain is related to total energy intake but it is easy to eat too much of carbs and any excess carbs will be stored as fat.

Great carb choices:

* Parboiled Rice
* Baked Potatoes
* Whole Wheat Pasta (not too often)
* Sweet Potatoes
* Oatmeal
* Low sugar Yogurt (good for your stomach, but not too often)
* Beans
and of course vegetables and fruit!

0.5 g x kilo you weigh.

Unlike protein and carbs which are both 4 calories per gram, 1 gram of fat is equal to 9 calories. This explains why high protein foods are usually low in calories, while foods high in fat are high in calories.
Fat itself does not make you fat. Eating too many calories makes you fat. Whether these excess calories in your diet plan are coming from protein, carbs or fat makes little difference.

Sometimes people on a specific weight loss diet plan try to eat less fat (or even fat free) and think that that alone will work. What they don’t realize is that they are probably replacing those fat calories with calories from protein or carbs. Their fat intake has become lower, but their calorie intake evens back out to what it was, if not even more. Fat is used as transportation in the body for vitamins A, D, K and E and is also needed in building up cells. Avoid saturated fat though it raises the bad cholesterol, and choose monounsaturated and polyunsaturated fat instead.

Great fat choices:

* Avocado
* Olive Oil
* Pumpkin seeds
* Nuts
* Flax Seeds
* Fish Oil

Online calculations:

Simple online calorie calculators, on the other hand, could definitely give us a more defined answer, but still would not be completely accurate, for the simple reason that everyone’s metabolic rate is unique.
If you want to use an online calorie calculators look for those who use more than one formula to calculate your results. They can include:

  • The Mifflin-St Jeor equation, which is based on body weight;
  • The Harris-Benedict formula, which takes Lean Mass, or fat percentage in account;

Calculate your Basal Metabolic Rate (BMR) not once, but for various levels of physical activity.

Basal Metabolic Rate (BMR)

Most online calorie calculators are able to estimate your Basal Metabolic Rate (BMR), or the amount of energy you need per day. A simple BMR only includes limited activity, such as resting in bed the entire day. If you are more active, you will have to include your level of activity to receive an accurate BMR reading.

When researching your BMR you may also stumble upon the following related terms: Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).

Always keep in mind that any BMR result is only a calculated guess. We all have a different metabolism and all respond differently to the activities we do. For example, one person may burn 100 calories on a 10 minute run, while the person running alongside may burn 150 calories.

Mifflin – St. Jeor Formula

The BMR equation, created by MD Mifflin and ST St. Jeor, in 1990, overshadowed most of the already existing prediction equations as soon as it was published. This new formula was found to be the most accurate yet.

Male: BMR = 10×weight + 6.25×height – 5×age + 5
Female: BMR = 10×weight + 6.25×height – 5×age – 161

These equations require the weight in kilograms, the height in centimeters, and the age in years.

Harris-Benedict Principle

This equation does not take into account calories burned during activities by large amounts of muscle mass, nor does it account for the additional calories supplied by excess body fat. Therefore, this equation will be most accurate in people with either a lean or normal body type.

66.5 + (13.75 X weight) + (5.003 X height) – (6.775 X age)
655.1 + (9.563 X weight) + (1.85 X height) – (4.676 X age)
These formulae also require the weight in kilograms, the height in centimeters, and the age in years

Using an online calculator

When using an online calculator, remember that you will have to factor in your physical activities. This means that your BMR will need to be multiplied by a number anywhere from 1.2 to 1.9.The result will tell you tour maintenance calories, or the amount of calories you need to maintain your current weight. If you want to lose fat, you will have to subtract 20 per cent, or 40 per cent for extreme fat loss.Just remember, whatever diet you decide on, make sure it is a healthy choice. Your body can only take so much change or abuse before it will start to react adversely.

Kilojoules and calories calculations:

We normally refer to kilocalories as Calories, so when you see 800 calories on a food label it actually means 800 kilocalories, and the same applies when you calculate an activity that burns 800 calories. When referring to food consumption and energy expenditure we refer to them in multiples of 1,000. Thus 1,000 calories = 1 kilocalorie or kcal.

A calorie is the amount of energy (or heat) needed to increase the temperature of one gram of water by 1C. So 1000 calories = 1 kilocalorie, is the energy it takes to raise the temperature of 1kg of water by 1 degree Celsius.
There are 239 calories in 1 kilojoule – A joule is a 1 unit of electrical energy it takes to equal the current of 1 ampere passed through a resistance of 1 ohm for one second. 1,000 joules = 1 kilojoules or kJ.
One calorie has the same energy value as 4.186 kilojoules. It takes 3,500 calories to equal one pound of body weight.

1 calorie = 4.2 joules so 1 kilocalorie = 4.2 kilojoules.

The energy value per GRAM of various food components includes:

  • Water = 0kJ (0 Cal)
  • Protein = 17kJ (4 Cal)
  • Dietary fibre = 13kJ (3 Cal)
  • Fat = 37kJ (9 Cal)
  • Alcohol = 29kJ (7 Cal)
  • Carbohydrates = 16kJ (4 Cal)

Oatmeal Protein Shake- Liquid FuseMEALL Diet (100 Calories)

4 Mar

This is for people who can not afford liquid diets shakes, and want to make them from scratch at home.

4 Minutes to Prepare and Cook


    Quaker Oats’s quick oats 1/8 cup
    Fresh spinach leaf, 1 cup
    Body Fortress Whey protein, which is about half of one scoop
    One bottle of fresh water, 8oz
    Ice if needed.


In your blender, put in half of one scoop of body fortress whey protein for a high protein meal shake. Add one cup of fresh non cooked spinach for vitamins and minerals. Also add 1/8 cup of oatmeal for complex carbohydrates like fiber. All these ingredients are equal to about a balanced nutritional meal of Protein 50%, Carbs 30% and fats 20%. Add water, fresh water of course, 8oz. Add ice for a more thicker drink. For no ice, blend it all for about a good 30 seconds. With ice blend for 1-2 minutes or until your satisfied.Number of Servings: 1 

Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 96.4
  • Total Fat: 1.7 g
  • Cholesterol: 20.0 mg
  • Sodium: 26.1 mg
  • Total Carbs: 9.0 g
  • Dietary Fiber: 1.7 g
  • Protein: 12.5 g

Light Veggie Quiche

11 Feb
The following recipe uses all of these techniques and weighs in at around 300 calories a slice with14 grams of fat and only 4 grams of saturated fat. It also provides around 20 grams of high quality protein and almost 7 grams of fiber. That’s pretty healthy for a quiche.
Beware Restaurant Quiche: When some people see the word “broccoli” or “vegetable” in a menu item, they often get the false impression that the dish is healthy. With vegetable quiche dishes, nothing could be further from the truth. That’s because most quiche dishes made in a restaurant are prepared with butter, heavy cream, full fat cheeses and lots of eggs. And that’s just the filling! The crust is generally made from refined white flour and butter or lard. It wouldn’t be hard for a slice of restaurant quiche to be over 600 calories and contain 40 to 50 grams of fat.

How To Lighten Up A Veggie Quiche
First, the Base

I used brown rice and an egg white. The resulting crust had half the calories and 1/16th the fat of the ready-made whole wheat crust.
Second, the Dairy

You can lower the calories and saturated fat and still get a very nice consistency by using reduced or low fat cheese instead of full fat cheese. In this recipe I use low fat cottage cheese and reduced fat swiss or cheddar. You can also replace cream with soy milk or fat free evaporated milk. To further reduce the calories and cholesterol, you can replace one of the eggs with 2 egg whites. The flavor created by adding a few tablespoons of high quality parmesan on top will give the impression that all of the dairy ingredients are rich and decadent and no one will realize that you’ve made these healthy substitutions.
Third, the Vegetables

There is no need to fry the vegetables in loads of butter. Steam the broccoli and lightly sauté the onions, peppers and mushrooms in a few teaspoons of olive oil.

3 Veggie Quiche in a Brown Rice Base
[serves 8]
For the base
2 cups cooked brown rice
1 large egg white
pinch of salt and pepper
For the filling
2 cups broccoli florets
2 teaspoons olive oil
1/2 cup red onion, thinly sliced
1 cup red pepper, thinly sliced
1 cup mushrooms
2 large organic, cage free eggs
2 large organic, cage free egg whites
1/2 cup unsweetened soy milk or fat free evaporated milk
1/2 cup low fat organic cottage cheese
1/4 cup reduced fat Swiss or Cheddar cheese, shredded
1/2 teaspoon sea salt
1/8 to 1/4 teaspoon black pepper
1/2 teaspoon fresh thyme (or 1/4 teaspoon dried)
2 tablespoons fresh parsley (or 1 tablespoon dried)

A brown ricebase is easy to make and is low in calories and fat.
Sprinkle with 2 tablespoons of shredded parmesan and bake.

After baking 45 minutes at 375 degrees, let sit for 10-15 minutes.

Preheat oven to 400 degrees F. Combine cooked brown rice, egg white, and a pinch of salt and pepper in a small bowl. Lightly grease a 9 inch pie pan. Press the rice mixture into the bottom of the pie pan and up the sides. Bake for 8 to 9 minutes until it “sets”. Remove from oven. LOWER THE OVEN TO 375 degrees.
Steam the broccoli until fork tender and separate into small pieces. Remove from heat and let cool. Sauté the onion, bell pepper and shitake mushrooms until they soften, about 8 to 10 minutes. Remove from heat and let cool. Place the eggs and egg whites in a mixing bowl and lightly beat. Add the milk, cottage cheese, shredded swiss or cheddar cheese, salt, pepper, thyme and parsley and mix thoroughly. Add the cooled broccoli and sautéed vegetables and mix well. Pour mixture into the baked rice crust and top with parmesan cheese. Bake at 375 degrees for 45 minutes or until you can gently shake the quiche and it doesn’t wiggle. Remove from oven and let sit for 10 to 15 minutes before serving.

Per serving: 304.1 calories, 13.9 g fat, 4 g saturated fat, 119 mg cholesterol, 19.8 g protein, 33.2 g carbohydrates and 6.6 g of fiber.

Portion Control tips:

18 Jan

Do you ever feel obligated to finish everything on your plate, even if you’re not hungry? Formed with good intentions, this concept can cause more harm than good in this time of absurd portions.  Half of us eat everything on their plates, regardless of size. Problem is, a typical dinner plate holds three serving of spaghetti, not just one. Want to cut calories?  A better strategy is to find ways to put less on your plate to begin with.

One of the most important steps in weight loss (and keeping it off) begins in the kitchen or eating out places.  The easiest way is to greatly reduce the portion size of meals.

Here are a few tips for controlling your portion sizes. All these options can help you to safe weight and the most important is control the weight.

* Use smaller plates and bowls. There’s a proven link between the perceived size of food and appetite.

* Serve dinner by the plate, rather than family style (serving dishes on the table), you’ll be less tempted to load up on second servings if they’re not right in front of you.

* Use blended food.

* Order an appetizer as an entree. Remember to stay away from fried foods though.

* Order from the lunch menu at dinnertime.

*Leftovers are okay. Ask the server to wrap up half your meal before bringing it out.

* Order smaller sizes such as a half-order of pasta or a “petite” cut of meat. Even so, portions may still be hefty. It’s not unusual for a “smaller” portion of meat to be an 8-ounce serving.

* Pay attention to what you’re eating. You’ll eat more if you’re mindlessly grazing or staring at the TV.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Learn to read food labels, but be careful. Serving sizes can be misleading (for example, a can of cola is technically two servings.)

* If you eat at a restaurant, ask for a container and take half of your meal home, or split your meal with your dining partner.

* If you like to snack while watching TV, measure out one serving of your snack – don’t take a whole bag of chips with you into your TV room.

* Eat low-calorie foods first. Start your meal with a clear soup or green salad to ease your hunger a bit so that you aren’t as likely to over eat.

As you cut down portions, you may feel a little hungry at first. To offset this temporary hunger without eating more:

* Drink more water

* Eat fiber-loaded foods- add extra servings of nutrient-dense vegetables like carrots, green beans and celery. While one-half cup of rice or pasta has about 100 calories, one-half cup of green beans has only 14 calories.

* Eat slowly, put the fork down between bites

Portions Verses Servings

Although many people use these words interchangeably, portion and serving are not always the same. A portion is any amount of a certain food you choose to put on your plate, while a serving is a recommended amount of food based on health and nutrition guides.

To lose weight on a regular basis you need to eat foods we call ‘slimming sensations’. These foods are low in processed sugar and fat and provide your body with the necessary nutrients. As you continue to lose weight, feel confident enough to include an occasional (small) slice of your favorite cake or share dessert with a friend. Your weight loss will continue even with a small portion of something you love.

Xmas is the best time to get fit

16 Dec

Most people wait until New Year’s to put any concerted effort into improving their body and their health. You may be now starting to realize that THIS is the best time of the year to make a decision, set some goals and commit to achieving them.
Most people set a “goal” to get in worse shape over the holidays. It’s not consciously set, of course, as few people would intentionally set out to get fatter. They simply do it by default. In their minds, they accept that it must be just about impossible to stay in shape with everything going on over the holiday season, so why bother?

What would happen if you decided that you could set a goal to enjoy the holidays and all it has to offer while getting in better shape at the same time?
And what if you decided that your health and your body were the highest priorities in your life, because you realized that can’t enjoy anything else in life, including family or holidays, if you don’t have your health?
Here’s what would happen: You’d get in better shape!

FUSEmeALL Ultimate Smoothie

29 Nov


1 cup of your favorite Fruit Juice (sugar free, non sweetened)

1/2 Banana or 3/4 cup of Berries

2 Tbs. Whey powder

2 Tbs. Ground Flax seed

1 Tbs. Ground Psyllium Husk

1 Tbs. Chia Seeds

1 Tbs. Wheat Germ

600mg fish oil

4 ice cubes

All all ingredients to your blender and thoroughly blend for 30 seconds. Pour and enjoy!

Nutritional and Diet Menu Guidelines

29 Nov
  1. Smaller and more frequent meals are better! Try consuming 4 – 6 small meals and snacks everyday.
  2. Try to plan ahead by coming up with a grocery list before you go to the store. Also, try packing your foods the night before. Fatty or high calorie food intake are usually consumed when you’re hungry and conveniently have these types of foods within reach.
  3. Keep it simple. Don’t get too caught up on counting every single thing that goes into your body (i.e. vitamin intake, fat intake, carb intake etc). Start with just counting calories.
  4. Take your time eating.
  5. While this might be obvious to most, intake of fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry is essential for a healthy diet.
  6. Another obvious, avoid foods that are high in fat and calories.
  7. Especially avoid foods that are high in sugars such as cookies, chocolate and candy.
  8. Vary up your diet! Include fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Below is a sample diet menu (2200 calories) to start. We recommends gradually decreasing your caloric intake over a period of time, as your body needs time to adjust.

Amount Item Protein Carbs Fats Calories
12 ounces Coffee-w/caffeine 0.40 1.40 0.00 8.00
1.5 cup 1% fat cottage cheese 42.00 9.00 3.00 246.00
1 tbps Honey (liquid) 0.44 0.65 1.73 19.55
0.5 cup Fruit cocktail 0.51 29.76 0.09 114.40
Total: 43.35 40.80 4.82 387.95
AM Snack
1 each Apple (with peel) 0.30 21.10 0.00 81.00
1 each Banana (medium sized) 1.20 26.70 0.60 105.00
Total: 1.50 47.80 0.60 186.00
1 each Apple (with peel) 0.30 21.10 0.00 81.00
2 each Whole Wheat Bread (slice) 6.00 24.00 2.00 140.00
2 cubic inch Cheddar cheese 8.47 0.44 11.27 136.88
.15 cup Mayo 0.32 8.47 11.77 137.37
3 ounce Turkey breast/white meat 25.50 0.00 0.60 114.75
Total: 40.58 53.96 25.64 610.00
PM Snack
2 each Whole Wheat Bread (slice) 10.00 72.00 4.00 180.00
4 tsp Gellatin (i.e. Jell-o) any fruit flavor 0.00 16.00 0.00 56.00
2 tbps Peanut butter 8.00 7.00 16.30 190.00
Total: 18.00 95.00 20.30 426.00
4 ounces Chicken breast/ white meat 35.20 0.00 4.00 187.00
1.5 cup Rice-brown cook steamed 9.00 93.00 0.00 246.00
4 tbps Kraft Italian Dressing 0.00 12.00 4.00 80.00
0.25 cup Croutons-plain 9.00 5.50 0.50 30.50
1 small Salad – Leaf Lettuce, Tomato, Onion 1.30 9.50 0.40 49.00
Total: 54.50 120.00 8.90 592.50
Grand Total: 157.93 357.56 60.26 2202.45 

Food Control Tricks

23 Aug

FOOD CONTROL TRICKS to help you manage calories, cravings, and appetite…

About 20 minutes before every meal, eat one handful of nuts such as almonds, pecans, walnuts, etc…preferably raw nuts (as this reduces the oxidation of polyunsaturated fats), but any nuts will still do the trick.
This is a trick that ALWAYS helps people to control their appetite and get lean FAST! The reason it works is because the healthy fats, fiber, protein, and density of micro nutrients (antioxidants, vitamins, minerals) in nuts help to satisfy a lot of the nutrition needs of your body, thereby greatly reducing your appetite before eating full meals.
Add the handful of nuts about 20 minutes before each meal because this allows enough time for your body to signal to the brain that it received this nutrition and thereby reduce your appetite.
Also, this basically substitutes a healthy super nutrient-dense source of calories into your diet multiple times per day, and increasing your % of your calorie intake from nuts as opposed to other types of foods aids your body in decreasing body fat.

Other “food control tricks” involves food scent.

Smelling food can trick your brain into thinking you’ve eaten.
A recent study found that those who inhaled peppermint in scent form every 2 hours ate (get this) 2700 calories LESS per week than they normally did.
That’s a FAT LOSS of more than half a pound a week… from sniffing peppermint!
Vanilla also works. You can keep vanilla-scented drops or even candles around the office and take a wiff every few hours.

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