Welcome to Litsy!

Surprisingly interesting and approachable for a textbook. Some of the more science-y bits probably went over my head, but the practical nutrition advice was clear, which is really why I was reading this anyways.

Killing time before my haircut with my book, an egg and cheddar biscuit sandwich, and a peanut butter power smoothie with a shot of espresso ☕️ 🥜

“electrolytes Positively and negatively charged ions that conduct an electrical current in solution. Commonly refers to sodium, potassium, and chloride.”

#WeirdWords #WeirdWordsWednesday on a Thursday!

“ceruloplasmin The major copper-carrying protein in the blood.”

#weirdwords #weirdwordswednesday on a Tuesday!

“Food additives include all substances that can reasonably be expected to find their way into a food during processing. This includes direct food additives, which are used to preserve or enhance the appeal of food, and indirect food additives, which are substances known to find their way into food during cooking, processing, and packaging. Direct and indirect food additives are regulated by the FDA.”

An americano ☕️, the veggie quiche special, and some time with my book. Perfect way to spend a Saturday!

“If possible, excess weight should be lost before the pregnancy begins or, alternatively, after the child is born and weaned.”

“A healthy diet is the base for successful athletic performance. Beverages and foods that supply fluids and energy can enhance performance, and there are a few supplements that benefit specific activities.”

“Sulfur is in the diet as preformed organic molecules such as amino acids methionine and cysteine, which are needed to synthesize proteins and glutathione, and the vitamins thiamin and biotin, needed for energy metabolism. Sulfur is also part of a buffer system that regulates acid-base balance. A dietary deficiency is unknown in the absence of protein malnutrition.”

“Appropriate supplement use can promote health, but supplements should never be considered a substitute for other good health habits and they should never be used instead of medical therapy to treat a health problem.”

“The fat content of the diet and the ability to absorb fat can affect the amount of vitamin A that is absorbed. A diet that is very low in fat (less than 10 g/day) can reduce vitamin A absorption. This is rarely a problem in industrialized countries, where typical fat intake ranges from 50 to 100 g/day. However, in populations with low dietary fat intakes, vitamin A deficiency may occur due to poor absorption. . .”

“Choline is considered an essential nutrient but is not currently classified as a vitamin. Choline can be synthesized in the human body, but the amounts are generally not enough to meet needs. The best dietary sources of choline are egg yolks and meats.”

I need to pick up a prescription and had a free drink available in my Caribou perks app, so used it as an excuse to go out for lunch (classic espresso tonic, asiago bagel with garden veggie cream cheese, and a chocolate chip cookie). I was going to read and eat on their nice patio since it is actually not boiling hot out, but it is far too windy!

“Weight-loss surgery is a drastic measure that is considered only for those whose health is seriously at risk because of their obesity. Common procedures include adjustable gastric banding, gastric sleeve surgery, and gastric bypass. These surgeries cause changes in the GI tract that affect the amount of food that can be consumed and the absorption of nutrients. Even after surgery, weight loss requires changes in eating patterns and behavior.”

Today is my Stelara injection day, which means it‘s time for a #treatyoself day! So far, this has meant a nap and now a bagel with cream cheese and a cherry peach espresso tonic at Caribou with my book.

Reading about fats while having lunch (egg and cheese on sourdough with a vanilla latte)

“Alternative sweeteners can be used to reduce the amount of added sugar in the diet. They do not contribute to tooth decay and can help keep blood sugar in the normal range. They reduce the energy content of the diet if the calories they eliminate are not added back by consumption of other foods.”

“- Unabsorbed materials are excreted in the feces. Carbon dioxide is eliminated in exhaled air. Water is lost via the lungs and skin.
- Water, metabolic waste products, and excess minerals are excreted by the kidneys.”

“Moderation means everything is okay, as long as you don‘t overdo it. Moderation means not consuming too much energy, too much fat, too much sugar, too much salt, or too much alcohol, whether you are eating at home or away from home . . . It means watching your portion sizes. Have you ever sat down in front of the TV with a bag of chips, and before you knew it half the bag was gone?”

“Protein is needed for growth and maintenance of body structures and to regulate and facilitate body processes. It can also be used to provide energy - 4 kcal/g. Meat, fish, poultry, eggs, milk, grains, vegetables, and legumes all provide protein. Like carbohydrate and lipid, protein is not a single substance. There are thousands of different proteins in the human body and in the diet.” #Adventathon Day 14

“Poor food choices have contributed to the rising rate of nutrition-related diseases.”

“Breakfast at home
A cup of coffee with whole milk and sugar and a cup of whole grain cereal with low-fat milk and a half a banana would cost about $1.00 and provide about 350 kcalories.

Breakfast out
A 16-ounce caramel mocha and a blueberry muffin at Dunkin‘ Donuts or the corner coffee bar would cost about $4 and provide about 770 kcalories.”

“In the United States, seasonal fruits and vegetables are available all year long because they can be stored and shipped from around the globe.”