What are calorie counting and carb counting?
When you’re trying to lose weight, calorie counting and carbohydrate counting are two approaches you can take.
Calorie counting involves applying the principle of “calories in, calories out.” To lose weight, you must burn more calories than you eat.
Carbohydrate counting is an eating method that involves counting the number of carbohydrates you take in for your meals and snacks. Carbohydrates, such as starchy, sugary, and refined foods, can be common sources of fat and empty calories in a person’s diet. By emphasizing healthier, lower-carbohydrate choices, a person will ideally eat in a way that promotes weight loss.
Like calorie counting, the approach you take to carbohydrate counting depends on your daily carbohydrate goal. One example could be to get about 45 percent of your calorie intake each day from carbohydrates. If you eat 1,800 calories per day, this would be about 810 calories from carbohydrates or 202.5 grams per day. You would then portion these out by your daily meals and snacks.
A general example could be 45 grams of carbohydrates per three meals a day and 30 grams of carbohydrates per two snacks a day.
Each weight loss method has its own pros and cons, and one may appeal to you more than the other given your overall eating patterns. It’s possible to incorporate considerations from each approach for weight loss.
Reading food labels using both approaches
Reading food labels is an important part of either diet approach. When you are using a calorie counting approach, you are reading the calories per serving. The “per serving” portion is an important consideration. The food you are considering eating may contain more than one serving. You would need to take this into account.
Carbohydrates are also listed on a food label. Three listings are for carbohydrates:
- Total carbohydrates means the total number of carbohydrates present in the food.
- Dietary fibre is the amount of the food that contains dietary fibre and therefore isn’t digested. Fibre can add bulk to your stool and make you feel fuller, longer. Healthier foods, like fruits, vegetables, and whole grains, tend to be higher in fiber.
- Sugars are monosaccharides and disaccharides (the smallest and simplest types of carbohydrates) that are found naturally or added to foods and beverages. While some foods like fruits naturally have sugars, others have sugars added to them. Because excess sugar can mean extra calories, a spike in blood sugar, and “empty” calories that don’t help you feel full, you usually want to avoid these foods.
Pros of calorie counting:
- You can easily read a nutritional label and get a number to count toward your daily intake.
- A low-calorie diet can benefit health conditions associated with obesity like high blood pressure and heart disease.
Cons of calorie counting:
- Calorie counting doesn’t take into account your nutritional needs, only your intake of calories.
- Cutting calories to an unhealthy level (usually less than 1,200 to 1,500 calories per day) can be a harmful way to lose weight.
Medical conditions for each approach
Doctors don’t usually recommend a low-calorie diet for any one particular medical condition. However, a low-calorie diet can benefit most health conditions associated with obesity, such as high blood pressure or heart disease.
Carbohydrate counting is an approach those with type 1 and type 2 diabetes commonly use to maintain a steady blood sugar level throughout the day. Those with diabetes may need to take insulin so their bodies can use carbohydrates for energy. By using a carbohydrate counting approach, they are better able to predict how much insulin will be needed.
Pros of carbohydrate counting:
- This approach can be beneficial for those who must watch their carbohydrate intake, like people with diabetes.
- You can easily read a nutritional label and get a number to count toward your daily intake.
Cons of carbohydrate counting:
- Not all foods contain carbohydrates. For example, a porterhouse steak doesn’t have carbohydrates, but is very high in fat and calories.
- Watching carbohydrates alone doesn’t guarantee a healthy diet.
Takeaways for each approach
The decision to eat healthier is a positive one, whether that approach is via calorie or carbohydrate counting. Keep these thoughts in mind for each approach:
- If you choose low-calorie, don’t let your calories go too low in an attempt to lose weight faster. This will make you feel weak. Additionally, your body has protective mechanisms that may actually keep you from losing weight if you eat too little.
- If you choose carbohydrate counting, you’ll still need to establish an average daily calorie count and percentage of calories from carbohydrates.
- Nutritionally “healthier” foods are the best choices in both approaches: fruits, vegetables, whole grains, legumes, and lean proteins are usually your best options.
Your nutritional needs may increase based on your height, weight, and daily exercise. Talk to a doctor or dietitian to first establish a healthy calorie and carbohydrate intake for your health.
Food Quality represents the sum of all properties and assessable attributes of a food item. Usually this is done by the three accepted categories of quality: sensoric value, suitability value and health value. All three deal with assessments, that is, judgements with a subjective component.
Differentiating your products through quality: For any brand,food safety is an essential building block of brand’s success. Many consumer assume the food they buy in the supermarket or a restaurant is inherently safe. When their expectations are not met (e.g. in case of the food borne illness outbreak) they become mistrustful and as a result business and brand reputation suffers long lasting consequences (1) The sensation-seeking media isn’t making it easy for brands to recover from bad press. People avoid buying your product or spend their lunch money elsewhere. Customer goodwill evaporates seemingly overnight. Revenues plummet and market value is lost. Consumer’s good will and brand equity take years to build- one incident can ruin it in just a few days. Investing in quality and food safety is an important measure of your brand equity. Food safety and quality KPI should absolutely be considered as one of the measures your brand’s health.
Keeping your customers happy through increasing transparency: Today’s consumer wants to know how their food is made- transparency is the key here (2) Recent study shows that 94% of consumers want to know about about what is in their food and how it’s made (3) . If there is no transparency, many suspect the food (especially the processed kind) made from chemicals they cannot pronounce and the GMO- derived ingredients in a lab. To combat this perception why not show them how the product is made? Delivering on customer’s expectation of seeing how the product is put together through manufacturing and supply chain transparency not only will delight your consumer but also will bring valuable differentiation to your brand. Tools like Instagram stories or Facebook Live feature can be utilized to show your food safety measures, showcase your product integrity. When it comes to food safety, show and tell is an innovative and differentiating tool for your marketing and branding efforts.
Empowering your team: educating your team and being consistent in positive reinforcement of the food safety practices is essential for building strong food safety culture. Understanding the science behind the principles of food safety will empower them to do the right thing. An educated and empowered staff is more likely to take pride in what they do and the safety measures they help to maintain and reinforce. As a business and team leader I have found the most effective way of building a food safety system is partnering with your team and making them equal stakeholders in the process.
Aligning the incentives to improve food safety: is your QA team report up to manufacturing/operations or to R&D/Marketing? This can make a huge difference in how their success is measured. The truth is- in many companies QA reports to the manufacturing or operations which means their success depends on KPI’s that are set for manufacturing success, not necessarily always ensuring quality. It is time that the companies realize that quality and food safety are as important to brand maintenance as ad spend or consistency of brand image and communication.
Some of the changes above might take time to implement and some might be easier to put in practice in a short term. The important part is to start making progress- understand what food safety practices your business has in place, note what improvements are needed, partner with trusted professionals and food safety consultants, educate your team and treat food safety and quality as an important branding tool. Your consumers and your team and shareholders will thank you for it.
Need assistance in Food testing? Contact us for a free consultation.
When was the last time you thought about your cholesterol? It can be easy to forget about unless you’ve recently been to the doctor, since high cholesterol doesn’t usually come with noticeable symptoms. While medication may be necessary in some situations, making dietary changes is often enough to manage cholesterol naturally. We’ve put together a list of the nine best foods to lower your cholesterol, in addition to a little preface on the difference between “good” cholesterol (HDL) and “bad” cholesterol (LDL).
“Good” Cholesterol vs. “Bad” Cholesterol
Cholesterol is a waxy, fat-like substance that’s found in our cells. You may have heard people use the terms “good” cholesterol and “bad” cholesterol. They’re referring to HDL and LDL. Because cholesterol can’t dissolve in the blood, it has to be carried through your blood by lipoproteins.
LDL is labelled the “bad” cholesterol because it creates plaque, which clogs your arteries. If a major clog occurs, it can result in stroke or heart attack. The “good” cholesterol in your body is your HDL. HDL is good because it helps remove LDL from your arteries and transport it back to your liver, keeping your arteries clear. You also have triglycerides, which are fats carried in the blood from the food you eat-you want your triglyceride count to be low, like your LDL cholesterol.
What Is Considered High Cholesterol? And Why Is It Dangerous?
High Cholesterol is one of the leading causes of heart disease. High cholesterol itself usually doesn’t cause symptoms, so the best way to diagnose it is with a blood test at your doctor’s office called a lipid panel.
A cholesterol test, in addition to giving you a total cholesterol reading, this will also tell you what percentage of that number is LDL (bad cholesterol) and HDL (good cholesterol) and your triglyceride count. It’s important to not only know your total blood cholesterol level, but to ask your doctor to break down what amount is LDL and what amount is HDL.
Overall, a desirable total blood cholesterol level is less than 200 mg/dL.Your cholesterol may be borderline high if it is 200-239 mg/DL; and 240 mg/dL and above is generally considered high. Again, these are guidelines for your total number; you still want to ask your doctor what percentage is HDL and what percentage is LDL. (Remember you want more HDL and less LDL!)
What Foods Can Help Lower Cholesterol?
You’ve now learned about what cholesterol is and the different lipoproteins that it contains; so what foods can you eat to lower your cholesterol naturally?
1. Sweet Potatoes
Sweet potatoes are not only delicious; it turns out they’re a major source of soluble fiber, which is bad cholesterol’s worst nightmare. Soluble fibre helps the body excrete cholesterol by binding to bile acids.
There’s a reason oatmeal is touted as one of the healthiest ways to start your day; it’s been proven that eating oats regularly can lower your LDL (bad cholesterol) by 5.3% in only 6 weeks. In addition to its high soluble fibre content, oats also contain something called beta-glucan, which works to absorb LDL from the blood.
3. Olive Oil
Make the switch from butter to olive oil and your cholesterol levels will thank you. Olive oil is a healthy fat that plays a big part in most Mediterranean diets, keeping your heart healthy with monounsaturated fatty acids (MUFAs), which naturally lower LDL cholesterol. Healthy fats can also help you naturally lose weight.
Brinjal is loaded with fiber, which you’ve now learned is key to reducing LDL levels.
Grapefruit contains antioxidants and fibre which has been shown to prevent plaque build-up and lower both LDL cholesterol and triglycerides.
6. Dark Chocolate
Loaded with antioxidants, dark chocolate increases your HDL (good!) cholesterol levels and keeps blood platelets from sticking together. Of course, remember everything in moderation-and stick with organic dark chocolate as an occasional indulgence, not milk chocolate candy bars.
Eating peanuts, almonds, or walnuts can lower your LDL cholesterol. Their high calorie count means it’s important to keep portion sizes small-around one to one and a half ounces per day-to get the most benefit.
Garlic has immune-boosting properties and it can prevent LDL particles from clogging up artery walls.
Let’s be honest: the air we breathe leaves a lot to be desired. There are harmful carbon dioxide emissions and toxic petrol fumes. And don’t forget we are destroying the ozone layer on a daily basis.
It’s enough to make you want to stay indoors, where you might think you’re safe. But what you face indoors may be even more damaging.
Indoor air pollution, the degradation of indoor air quality by harmful chemicals and other materials, can be up to 10 times worse than outdoor air pollution. This is because contained areas enable potential pollutants to build up more than open spaces do.
Air pollution, be it the indoor variety or the more visible outdoor type, is bad for your health. The thing many people tend to overlook is that it can also make you look older.
There’s no doubt that air pollution has a detrimental effect on the skin. It’s been scientifically proven to be one of the main sources of skin damage; toxins in the air cause skin to age prematurely, especially on the face, neck and hands. It’s important to recognise the problem, identify the danger signs and look at simple ways to either prevent, or at least minimise, damage.
Indoor pollutants in dust and air are often generated from sources such as environmental tobacco smoke, building materials, furniture, cleaning and hygiene products, air fresheners, computers, printers, cooking and other indoor activities, and from people themselves.
Air pollutants of current interest among researchers include ozone, nitrogen oxides, and bioaerosols. The mechanisms of pollutant activity depend on the particle size, solubility, site of deposit and specific chemical properties.
Recent studies have shown that different pollutants provoke different immunological and non-immunological responses in those exposed. Interaction between air pollutants and allergens can take place outside the exposed person, within the allergen itself, or inside the organism on mucous membranes and skin.
Five simple steps to improve indoor air quality are:
- Keep your floors fresh
- Maintain a healthy level of humidity
- Make your home a no-smoking zone
- Test for radon. Whether you have a new or old home, you could have a problem
- Smell good naturally. Avoid synthetic fragrances
As you age your skin naturally begins to lose moisture and elasticity, but there are changes we can make to slow down the skin ageing process.
Particulate matter, chemicals such as phthalates and organic compounds such as polycyclic aromatic hydrocarbons (PAHs) can also have a detrimental effect on skin.
Recent studies have identified links between the concentration of phthalates in indoor dust and allergic symptoms in the skin. One of the main sources of phthalate esters indoors are plasticised polyvinyl chloride (PVC) materials used in floor and wall covering materials, shower curtains, adhesives, synthetic leather, toys, cosmetics and other consumer products.
Phthalates are constantly being emitted into the air and indoor dust because they are not chemically bound to the PVC structure. Because the indoor environment is protected from environmental degradation, PAHs associated with dust persist for long periods. So concentrations in indoor dust are much higher than they are in outdoor dust and soil.
Particulate matter causes strong oxidative stress to skin, leading to premature skin ageing, while research shows that indoor contributions of particulate matters are much higher when open windows are exposed to traffic fumes.
Recognition of pollutant sources, environmental control and avoidance remain the most effective countermeasures. Regular cleaning of air conditioners and filters will help. You should avoid pollutants from traffic emissions through open windows and consider using antioxidants, moisturisers and barrier protecting skincare products.
Fogiene Sciences IAQ Testing Services help pinpoint the cause of low IAQ levels and boost your company’s productivity levels. Give us a call on 080-43740929 / 96864 13335.
Restaurant hygiene has a significant contribution in defining the perception of your restaurant. Moreover, the hygiene a restaurant carries is one of the factors that determine its fate. You should know that the price You may pay for not maintaining hygiene and cleanliness in your restaurant is very expensive. In this article, we will show you How to maintain Hygiene Standards in Restaurants.
Why is it important to maintain hygiene standards in your restaurant?
- To ensure the safety and health of the staff and customers.
- To help your restaurant sustain in the food industry.
- To satisfy customers, as they want to dine in a clean restaurant that serves hygienic food.
- To escape failure, since nothing can harm your restaurant’s reputation more than the unhygienic atmosphere.
How to maintain Hygiene Standards in Restaurants?
Here are 6 practices to maintain hygiene standards in your restaurant:
1) Put the certificate from sanitary and medical inspection at the entrance of your restaurant.
2) Eliminate any presence of cockroaches, flies, rats and other scavengers.
3) Make sure that your staff maintains Personal Hygiene.
4) Regularly inspect the kitchen areas, dining area, and restrooms:
The manager shall regularly inspect the kitchen areas, eating and dining areas, restrooms to make sure that they carry health and hygiene requirements, which have been stated by Food Safety and Standards Authority in your area.
Here is the checklist to ensure that these areas are clean at all times:
- Cleaning staff shall clean all the surfaces that come in direct contact with food after every task with clean towels that are assigned only for these areas.
- Sterilize range, Oven, Deep-fryer, Freezer, Baking sheets, Tongs, and other equipment, at least three times weekly.
- Make sure to daily sterilize kitchen items such as cutting boards, blenders, grills, countertops, and other items that are used consistently.
- Bar tops, tabletops, and chairs shall be sanitized at least twice a day.
- Make sure to daily clean the floor near the entrances and the exits of the restaurant.
- Every few hours the toilet bowls, toilet seat and floor of the restrooms must be cleaned.
- Ensure that there are no drippings or clogging in water pipes in the kitchen and the restrooms.
5) Regularly sanitize the kitchen equipment:
Make sure that you have a maintenance routine that will keep your expensive equipment work properly and at its maximum efficiency. Implementing a Strict and consistent maintenance schedule of your restaurants’ equipment will reduce energy costs and produce high-quality food.
To keep your equipment in proper operation and working order, your staff should:
- Clean equipment from inside and outside.
- Clean the cutting boards and switch between them.
- Regularly sanitize the preparation area.
- Regularly change water used for sanitizing.
- Regularly clean the garbage cans.
- Carefully store cleaning Items such as detergent, dishcloths, mops, brushes, wipes, and sanitizer and keep them away from food to prevent any contamination.
6) Proper ventilation system:
It is very important to have a proper ventilation system in your restaurant to ensure the well being of your customers and staff.
Why is that?
- Proper ventilation is essential for the preparation and storage of food.
- Proper ventilation enhances the morale of customers and staff.
- Proper ventilation increases The efficiency of restaurants’ operations by creating a pleasant atmosphere clear of smoke, high heat, steam, and excess moisture.
With these practices, you will maintain cleanliness and hygiene in your restaurant, resulting in minimizing the possibility of food poisoning. Not to mention that a clean restaurant means seamless restaurant’s operations.
Looking for Hygiene monitoring at your business? Contact us for a free consultation.
What’s the difference between organic and natural? Isn’t “natural food” just as safe and healthy as organic food? Unfortunately, natural does not mean organic and comes with no guarantees. “Natural foods” are often assumed to be foods that are minimally processed and do not contain any hormones, antibiotics or artificial flavors. In India however, there are no rules or regulations for products labelled “natural.” As a result, food manufacturers often place a “natural” label on foods containing heavily processed ingredients.
What about organic? Organic is the most heavily regulated food system. Only organic guarantees no toxic synthetic pesticides, toxic synthetic herbicides, or chemical NPK fertilizers are used in production, and no antibiotics or growth hormones are given to animals. Organic producers and processors also are subject to rigorous announced – and unannounced – certification inspections by third-party inspectors to ensure that they are producing and processing organic products in a manner you and your family can trust.
What does the Organic label promise you?
Unlike natural and other eco-label claims, only organic offers government-backed assurance that products are grown and processed without the use of toxic chemicals, antibiotics and synthetic growth hormones. Read on to learn what makes organic the most heavily regulated food system, and why it’s worth it to trust the organic label above others.