Are You A Calorie-Burning Machine?

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Burn, Calorie, Burn

In Tuesday’s newsletter, we asked you whether you count calories, and got the above-depicted, below-described set of answers:

  • About 56% said “I am somewhat mindful of calories but keep only a rough tally”
  • About 32% said “I do not count calories / I don’t think it’s important for my health”
  • About 13% said “I rigorously check and record the calories of everything I consume”

So what does the science say, about the merits of all these positions?

A food’s calorie count is a good measure of how much energy we will, upon consuming the food, have to use or store: True or False?

False, broadly. It can be, at best, a rough guideline. Do you know what a calorie actually is, by the way? Most people don’t.

One thing to know before we get to that: there’s “cal” vs “kcal”. The latter is generally used when it comes to foodstuffs, and it’s what we’ll be meaning whenever we say “calorie” here. 1cal is 1/1000th of a kcal, that’s all.

Now, for what a calorie actually is:

A calorie is the amount of energy needed to raise the temperature of 1 liter of water by 1℃

Question: so, how to we measure how much food is needed to do that?

Answer: by using a bomb calorimeter! Which is the exciting name for the apparatus used to literally burn food and capture the heat produced to indeed raise the temperature of 1 liter of water by 1℃.

If you’re having trouble imagining such equipment, here it is:

Bomb Calorimeter: Definition, Construction, & Operation (with diagram and FAQs)

The unfortunate implication of the above information

A kilogram of sawdust contains about a 1000 kcal, give or take what wood was used and various other conditions.

However, that does not mean you can usefully eat the sawdust. In other words:

Calorie count tells us only how good something is at raising the temperature of water if physically burned.

Now do you see why oils and sugars have such comparably high calorie counts?

And while we may talk about “burning calories” as a metaphor, we do not, in fact, have a little wood stove inside us burning the food we eat.

A calorie is a calorie: True or False?

Definitely False! Building on from the above… We will get very little energy from sawdust; it’s not just that we can’t use it; we can’t store it either; it’ll mostly pass through as fiber.

(however, please do not use sawdust to get your daily dose of fiber either, as it is not safe for human consumption and may give you diseases, depending on what is lurking in it)

But let’s look at oil and sugar, two very high-calorie categories of food, because they’re really easy to physically burn and they give off a good flame.

A bomb calorimeter may treat them quite equally, but to our body, they are metabolically very different indeed.

For a start, most sugars will get absorbed and processed much more quickly than most oils, and that can overwhelm the liver (responsible for glycogen management), and lead to non-alcoholic fatty liver disease, diabetes, and more. Metabolic syndrome in general, and if you keep it up too much and you may find it’s now a lottery between dying of NAFLD, diabetes, or heart disease (it’ll usually be the heart disease that kills).

See also:

Meanwhile, we know all about the different kinds of nutritional profiles that oils can have, and some can promote having high energy without putting on fat, while others can strain the heart. Not even “a fat is a fat”, so “a calorie is a calorie” doesn’t get much mileage outside of a bomb calorimeter!

See also:

A calorie-controlled / calorie-restricted diet is an effective weight loss strategy: True or False?

True, usually! Surprise!

  • On the one hand: calories are a wildly imprecise way to reckon the value of food, and using them as a guide to health can be dangerously misleading
  • On the other hand: the very activity of calorie-counting itself promotes mindful eating, which is very good for the health

There is a strong difference between the mind of somebody who is carefully logging their pre-bedtime piece of chocolate and reflecting on its nutritional value, vs someone who isn’t sure whether this is their second or third glass of wine, nor how much the glass contained.

So if you want to get most of the benefits of a calorie-controlled diet without counting calories, you may try taking a “mindful eating” approach to diet.

However! If you want to do this for weight loss, be aware, that you will have to practice it all the time, not just for one meal here and there.

You can read more on how to do “mindful eating” here:

Dr. Rupy Aujla: The Kitchen Doctor | Mindful Eating & Interoception

Take care!

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  • Come Together – by Dr. Emily Nagoski

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    From Dr. Emily Nagoski, author of the bestseller “Come As You Are” (which we reviewed very favorably before) we now present: Come Together.

    What it is not about: simultaneous orgasms. The title is just a play on words.

    What it is about: improving sexual wellbeing, particularly in long-term relationships where one or more partner(s) may be experiencing low desire.

    Hence: come together, in the closeness sense.

    A lot of books (or advice articles) out there take the Cosmo approach of “spicing things up”, and that can help for a night perhaps, but relying on novelty is not a sustainable approach.

    Instead, what Dr. Nagoski outlines here is a method for focusing on shared comfort and pleasure over desire, creating the right state of mind that’s more conducive to sexuality, and reducing things that put the brakes on sexuality.

    She also covers things whereby sexuality can often be obliged to change (for example, with age and/or disability), but that with the right attitude, change can sometimes just be growth in a different way, as you explore the new circumstances together, and continue to find shared pleasure in the ways that best suit your changing circumstances,

    Bottom line: if you and/or your partner(s) would like to foster and maintain intimacy and pleasure, then this is a top-tier book for you.

    Click here to check out Come Together, and, well, come together!

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  • Loaded Mocha Chocolate Parfait

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    Packed with nutrients, including a healthy dose of protein and fiber, these parfait pots can be a healthy dessert, snack, or even breakfast!

    You will need (for 4 servings)

    For the mocha cream:

    • ½ cup almond milk
    • ½ cup raw cashews
    • ⅓ cup espresso
    • 2 tbsp maple syrup
    • 1 tsp vanilla extract

    For the chocolate sauce:

    • 4 tbsp coconut oil, melted
    • 2 tbsp unsweetened cocoa powder
    • 1 tbsp maple syrup
    • 1 tsp vanilla extract

    For the other layers:

    • 1 banana, sliced
    • 1 cup granola, no added sugar

    Garnish (optional): 3 coffee beans per serving

    Note about the maple syrup: since its viscosity is similar to the overall viscosity of the mocha cream and chocolate sauce, you can adjust this per your tastes, without affecting the composition of the dish much besides sweetness (and sugar content). If you don’t like sweetness, the maple syrup be reduced or even omitted entirely (your writer here is known for her enjoyment of very strong bitter flavors and rarely wants anything sweeter than a banana); if you prefer more sweetness than the recipe called for, that’s your choice too.

    Method

    (we suggest you read everything at least once before doing anything)

    1) Blend all the mocha cream ingredients. If you have time, doing this in advance and keeping it in the fridge for a few hours (or even up to a week) will make the flavor richer. But if you don’t have time, that’s fine too.

    2) Stir all the chocolate sauce ingredients together in a small bowl, and set it aside. This one should definitely not be refrigerated, or else the coconut oil will solidify and separate itself.

    3) Gently swirl the the mocha cream and chocolate sauce together. You want a marble effect, not a full mixing. Omit this step if you want clearer layers.

    4) Assemble in dessert glasses, alternating layers of banana, mocha chocolate marble mixture (or the two parts, if you didn’t swirl them together), and granola.

    5) Add the coffee-bean garnish, if using, and serve!

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Our blood-brain barrier stops bugs and toxins getting to our brain. Here’s how it works

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    Our brain is an extremely complex and delicate organ. Our body fiercely protects it by holding onto things that help it and keeping harmful things out, such as bugs that can cause infection and toxins.

    It does that though a protective layer called the blood-brain barrier. Here’s how it works, and what it means for drug design.

    The Conversation, Rattiya Thongdumhyu/Shutterstock, Petr Ganaj/Pexels

    First, let’s look at the circulatory system

    Adults have roughly 30 trillion cells in their body. Every cell needs a variety of nutrients and oxygen, and they produce waste, which needs to be taken away.

    Our circulatory system provides this service, delivering nutrients and removing waste.

    A fenestrated capillary
    Fenestrated capillaries let nutrients and waste pass through. Vectormine/Shutterstock

    Where the circulatory system meets your cells, it branches down to tiny tubes called capillaries. These tiny tubes, about one-tenth the width of a human hair, are also made of cells.

    But in most capillaries, there are some special features (known as fenestrations) that allow relatively free exchange of nutrients and waste between the blood and the cells of your tissues.

    It’s kind of like pizza delivery

    One way to think about the way the circulation works is like a pizza delivery person in a big city. On the really big roads (vessels) there are walls and you can’t walk up to the door of the house and pass someone the pizza.

    But once you get down to the little suburban streets (capillaries), the design of the streets means you can stop, get off your scooter and walk up to the door to deliver the pizza (nutrients).

    We often think of the brain as a spongy mass without much blood in it. In reality, the average brain has about 600 kilometres of blood vessels.

    The difference between the capillaries in most of the brain and those elsewhere is that these capillaries are made of specialised cells that are very tightly joined together and limit the free exchange of anything dissolved in your blood. These are sometimes called continuous capillaries.

    Continuous capillary
    Continuous capillaries limit the free exchange of anything dissolved in your blood. Vectormine/Shutterstock

    This is the blood brain barrier. It’s not so much a bag around your brain stopping things from getting in and out but more like walls on all the streets, even the very small ones.

    The only way pizza can get in is through special slots and these are just the right shape for the pizza box.

    The blood brain barrier is set up so there are specialised transporters (like pizza box slots) for all the required nutrients. So mostly, the only things that can get in are things that there are transporters for or things that look very similar (on a molecular scale).

    The analogy does fall down a little bit because the pizza box slot applies to nutrients that dissolve in water. Things that are highly soluble in fat can often bypass the slots in the wall.

    Why do we have a blood-brain barrier?

    The blood brain barrier is thought to exist for a few reasons.

    First, it protects the brain from toxins you might eat (think chemicals that plants make) and viruses that often can infect the rest of your body but usually don’t make it to your brain.

    It also provides protection by tightly regulating the movement of nutrients and waste in and out, providing a more stable environment than in the rest of the body.

    Lastly, it serves to regulate passage of immune cells, preventing unnecessary inflammation which could damage cells in the brain.

    What it means for medicines

    One consequence of this tight regulation across the blood brain barrier is that if you want a medicine that gets to the brain, you need to consider how it will get in.

    There are a few approaches. Highly fat-soluble molecules can often pass into the brain, so you might design your drug so it is a bit greasy.

    Person holds tablet and glass
    The blood-brain barrier stops many medicines getting into the brain. Ron Lach/Pexels

    Another option is to link your medicine to another molecule that is normally taken up into the brain so it can hitch a ride, or a “pro-drug”, which looks like a molecule that is normally transported.

    Using it to our advantage

    You can also take advantage of the blood brain barrier.

    Opioids used for pain relief often cause constipation. They do this because their target (opioid receptors) are also present in the nervous system of the intestines, where they act to slow movement of the intestinal contents.

    Imodium (Loperamide), which is used to treat diarrhoea, is actually an opioid, but it has been specifically designed so it can’t cross the blood brain barrier.

    This design means it can act on opioid receptors in the gastrointestinal tract, slowing down the movement of contents, but does not act on brain opioid receptors.

    In contrast to Imodium, Ozempic and Victoza (originally designed for type 2 diabetes, but now popular for weight-loss) both have a long fat attached, to improve the length of time they stay in the body.

    A consequence of having this long fat attached is that they can cross the blood-brain barrier, where they act to suppress appetite. This is part of the reason they are so effective as weight-loss drugs.

    So while the blood brain barrier is important for protecting the brain it presents both a challenge and an opportunity for development of new medicines.

    Sebastian Furness, ARC Future Fellow, School of Biomedical Sciences, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Related Posts

  • Are Waist Trainers Just A Waste, And Are Posture Fixers A Quick Fix?
  • Mediterranean Diet Book Suggestions

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝What is Mediterranean diet which book to read?❞

    We did a special edition about the Mediterranean Diet! So that’s a great starting point.

    As to books, there are so many, and we review books about it from time to time, so keep an eye out for our daily “One-Minute Book Review” section. We do highly recommend “How Not To Die”, which is a science-heavy approach to diet-based longevity, and essentially describes the Mediterranean Diet, with some tweaks.

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  • Falling: Is It Due To Age Or Health Issues?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small 😎

    ❝What are the signs that a senior is falling due to health issues rather than just aging?❞

    Superficial answer: having an ear infection can result in a loss of balance, and is not particularly tied to age as a risk factor

    More useful answer: first, let’s consider these two true statements:

    • The risks of falling (both the probability and the severity of consequences) increase with age
    • Health issues (in general) tend to increase with age

    With this in mind, it’s difficult to disconnect the two, as neither exist in a vacuum, and each is strongly associated with the other.

    So the question is easier to answer by first flipping it, to ask:

    ❝What are the health issues that typically increase with age, that increase the chances of falling?❞

    A non-exhaustive list includes:

    • Loss of strength due to sarcopenia (reduced muscle mass)
    • Loss of mobility due to increased stiffness (many causes, most of which worsen with age)
    • Loss of risk-awareness due to diminished senses (for example, not seeing an obstacle until too late)
    • Loss of risk-awareness due to reduced mental focus (cognitive decline producing absent-mindedness)

    Note that in the last example there, and to a lesser extent the third one, reminds us that falls also often do not happen in a vacuum. There is (despite how it may sometimes feel!) no actual change in our physical relationship with gravity as we get older; most falls are about falling over things, even if it’s just one’s own feet:

    The 4 Bad Habits That Cause The Most Falls While Walking

    Disclaimer: sometimes a person may just fall down for no external reason. An example of why this may happen is if a person’s joint (for example an ankle or a knee) has a particular weakness that means it’ll occasionally just buckle and collapse under one’s own weight. This doesn’t even have to be a lot of weight! The weakness could be due to an old injury, or Ehlers-Danlos Syndrome (with its characteristic joint hypermobility symptoms), or something else entirely.

    Now, notice how:

    • all of these things can happen at any age
    • all of these things are more likely to happen the older we get
    • none of these things have to happen at any age

    That last one’s important to remember! Aging is often viewed as an implacable Behemoth, but the truth is that it is many-faceted and every single one of those facets can be countered, to a greater or lesser degree.

    Think of a room full of 80-year-olds, and now imagine that…

    • One has the hearing of a 20-year-old
    • One has the eyesight of a 20-year-old
    • One has the sharp quick mind of a 20-year-old
    • One has the cardiovascular fitness of a 20-year-old

    …etc. Now, none of those things in isolation is unthinkable, so remember, there is no magic law of the universe saying we can’t have each of them:

    Age & Aging: What Can (And Can’t) We Do About It?

    Which means: that goes for the things that increase the risk of falling, too. In other words, we can combat sarcopenia with protein and resistance training, maintain our mobility, look after our sensory organs as best we can, nourish our brain and keep it sharp, etc etc etc:

    Train For The Event Of Your Life! (Mobility As A Long-Term “Athletic” Goal For Personal Safety)

    Which doesn’t mean: that we will necessarily succeed in all areas. Your writer here, broadly in excellent health, and whose lower body is still a veritable powerhouse in athletic terms, has a right ankle and left knee that will sometimes just buckle (yay, the aforementioned hypermobility).

    So, it becomes a priority to pre-empt the consequences of that, for example:

    • being able to fall with minimal impact (this is a matter of knowing how, and can be learned from “soft” martial arts such as aikido), and
    • ensuring the skeleton can take a knock if necessary (keeping a good balance of vitamins, minerals, protein, etc; keeping an eye on bone density).

    See also:

    Fall Special ← appropriate for the coming season, but it’s about avoiding falling, and reducing the damage of falling if one does fall, including some exercises to try at home.

    Take care!

    Don’t Forget…

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  • What’s the difference between a heart attack and cardiac arrest? One’s about plumbing, the other wiring

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In July 2023, rising US basketball star Bronny James collapsed on the court during practice and was sent to hospital. The 18-year-old athlete, son of famous LA Lakers’ veteran LeBron James, had experienced a cardiac arrest.

    Many media outlets incorrectly referred to the event as a “heart attack” or used the terms interchangeably.

    A cardiac arrest and a heart attack are distinct yet overlapping concepts associated with the heart.

    With some background in how the heart works, we can see how they differ and how they’re related.

    Explode/Shutterstock

    Understanding the heart

    The heart is a muscle that contracts to work as a pump. When it contracts it pushes blood – containing oxygen and nutrients – to all the tissues of our body.

    For the heart muscle to work effectively as a pump, it needs to be fed its own blood supply, delivered by the coronary arteries. If these arteries are blocked, the heart muscle doesn’t get the blood it needs.

    This can cause the heart muscle to become injured or die, and results in the heart not pumping properly.

    Heart attack or cardiac arrest?

    Simply put, a heart attack, technically known as a myocardial infarction, describes injury to, or death of, the heart muscle.

    A cardiac arrest, sometimes called a sudden cardiac arrest, is when the heart stops beating, or put another way, stops working as an effective pump.

    In other words, both relate to the heart not working as it should, but for different reasons. As we’ll see later, one can lead to the other.

    Why do they happen? Who’s at risk?

    Heart attacks typically result from blockages in the coronary arteries. Sometimes this is called coronary artery disease, but in Australia, we tend to refer to it as ischaemic heart disease.

    The underlying cause in about 75% of people is a process called atherosclerosis. This is where fatty and fibrous tissue build up in the walls of the coronary arteries, forming a plaque. The plaque can block the blood vessel or, in some instances, lead to the formation of a blood clot.

    Atherosclerosis is a long-term, stealthy process, with a number of risk factors that can sneak up on anyone. High blood pressure, high cholesterol, diet, diabetes, stress, and your genes have all been implicated in this plaque-building process.

    Other causes of heart attacks include spasms of the coronary arteries (causing them to constrict), chest trauma, or anything else that reduces blood flow to the heart muscle.

    Regardless of the cause, blocking or reducing the flow of blood through these pipes can result in the heart muscle not receiving enough oxygen and nutrients. So cells in the heart muscle can be injured or die.

    Heart attack vs cardiac arrest
    Here’s a simple way to remember the difference. Author provided

    But a cardiac arrest is the result of heartbeat irregularities, making it harder for the heart to pump blood effectively around the body. These heartbeat irregularities are generally due to electrical malfunctions in the heart. There are four distinct types:

    • ventricular tachycardia: a rapid and abnormal heart rhythm in which the heartbeat is more than 100 beats per minute (normal adult, resting heart rate is generally 60-90 beats per minute). This fast heart rate prevents the heart from filling with blood and thus pumping adequately
    • ventricular fibrillation: instead of regular beats, the heart quivers or “fibrillates”, resembling a bag of worms, resulting in an irregular heartbeat greater than 300 beats per minute
    • pulseless electrical activity: arises when the heart muscle fails to generate sufficient pumping force after electrical stimulation, resulting in no pulse
    • asystole: the classic flat-line heart rhythm you see in movies, indicating no electrical activity in the heart.
    Aystole heart rhythm showing no electrical activity
    Remember this flat-line rhythm from the movies? It’s asystole, when there’s no electrical activity in the heart. Kateryna Kon/Shutterstock

    Cardiac arrest can arise from numerous underlying conditions, both heart-related and not, such as drowning, trauma, asphyxia, electrical shock and drug overdose. James’ cardiac arrest was attributed to a congenital heart defect, a heart condition he was born with.

    But among the many causes of a cardiac arrest, ischaemic heart disease, such as a heart attack, stands out as the most common cause, accounting for 70% of all cases.

    So how can a heart attack cause a cardiac arrest? You’ll remember that during a heart attack, heart muscle can be damaged or parts of it may die. This damaged or dead tissue can disrupt the heart’s ability to conduct electrical signals, increasing the risk of developing arrhythmias, possibly causing a cardiac arrest.

    So while a heart attack is a common cause of cardiac arrest, a cardiac arrest generally does not cause a heart attack.

    What do they look like?

    Because a cardiac arrest results in the sudden loss of effective heart pumping, the most common signs and symptoms are a sudden loss of consciousness, absence of pulse or heartbeat, stopping of breathing, and pale or blue-tinged skin.

    But the common signs and symptoms of a heart attack include chest pain or discomfort, which can show up in other regions of the body such as the arms, back, neck, jaw, or stomach. Also frequent are shortness of breath, nausea, light-headedness, looking pale, and sweating.

    What’s the take-home message?

    While both heart attack and cardiac arrest are disorders related to the heart, they differ in their mechanisms and outcomes.

    A heart attack is like a blockage in the plumbing supplying water to a house. But a cardiac arrest is like an electrical malfunction in the house’s wiring.

    Despite their different nature both conditions can have severe consequences and require immediate medical attention.

    Michael Todorovic, Associate Professor of Medicine, Bond University and Matthew Barton, Senior lecturer, School of Nursing and Midwifery, Griffith University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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