We Asked an Expert How Many Calories You Need in a Day, and the Answer May Surprise You

If you asked 10 people how many calories you should eat in a day, you would probably get 10 different responses (and be even more confused than when you started). It's not an easy question, yet everyone seems to think they know the answer. Instead of turning to an online macro calculator or fitspo Instagrammer, I took this question straight to an expert, Dr. Preeya Alexander.

Dr. Alexander, also known as The Wholesome Doctor, is an Australia-based general practitioner who is passionate about prevention and enjoys a glass of wine with her healthy meals every once in a while. She gave me the lowdown on how to really figure out how many calories you need in a day, and her answers may surprise you.

Is There Really a Baseline For Daily Calorie Intake?

If you've ever picked up a fitness magazine, you've probably seen headlines like "Eat 1,200 Calories a Day to Lose Weight Quick!" or "1,200 Calorie Jump-Start Diet." According to Dr. Alexander, however, there is no certain calorie intake that is right for everyone; how many calories you need varies based on a number of factors (so please don't fall for those lose-weight-quick starvation diets). 

In medicine, energy is often measured in kilojoules (as opposed to calories), and 8,700 kJ per day is a common baseline. This is roughly the equivalent of 2,000 calories per day, a higher number than you might expect. The mistake so many of us make, though, is thinking of food intake only in terms of weight loss or weight gain.

The food we eat does so much more than that — we need the nutrients from food to fuel every single thing happening in our bodies all day long. This includes things typically associated with food like digestion and energy for exercise but also for hormone production, brain function, disease prevention, and countless other processes.

How Do You Know If You Are Eating the Right Amount of Calories For You?

How many calories you need in a day can vary quite a bit based on your age, sex, and level of physical activity. According to Dr. Alexander, there are many factors that can make that baseline number go up or down. Children and teens, for example, "require extra energy to grow and develop," she said. Men typically need more calories than women because they have more muscle mass, and, according to her, muscle requires energy to function. No matter your sex, the more physically active you are, the more calories you need to replace the energy you burn during exercise (or a physically demanding job). Pregnant and breastfeeding women also need additional calories to support the growth of their baby and milk production. 

In order to know if you are truly getting the calories you need, Dr. Alexander recommends you look at a few key factors:

• Do you have enough energy to complete your daily tasks?
• Are your blood sugar, blood pressure, and cholesterol numbers at healthy levels?
• Is your weight within a healthy range?

If you're not sure, getting the answers to these questions is as easy as scheduling a wellness exam with your general practitioner. They can help you determine if your calorie intake is right for your needs and lifestyle.

What If You Are Trying to Lose Weight?

Oddly enough, Dr. Alexander advises her patients to take the focus away from calories and instead look to food quality and upping their physical activity. She said, "It can become an obsessive counting ritual. . . . So I often try to focus on how to change their diet to make it healthier while bumping up their physical activity." Eating healthy whole foods tends to slightly decrease calorie intake (a handful of almonds is certainly more nutritious than a handful of marshmallows), while increasing exercise naturally ups calorie expenditure. When you combine these two things, the result is often slow, steady, sustainable weight loss.

Bottom line, if you feel great, your doctor is happy, and you eat mostly whole foods (and the occasional glass of wine, if you choose), you are probably getting just the right number of calories for you.

Is Apple Cider Vinegar Really That Beneficial?

With advocates touting its ability to do everything from clear skin to spur weight loss, apple cider vinegar boasts a massive health halo. The idea is certainly appealing: one decently cheap product capable of curing all your health woes. But as with anything that sounds so magical, it’s wise to remain skeptical. Before you decide to build your entire diet and beauty regimen around apple cider vinegar, it’s worth taking a closer look. Here’s what we know.

It can make you nauseous 

More recent research published in the International Journal of Obesity found consuming vinegar alongside breakfast boosts satiety, but it’s not because of some magic effect. According to the researchers, reductions in appetite were largely due to feelings of nausea after downing the vinegar solution. No one feels like eating when they’re queasy, so the results are hardly illuminating. You’d likely achieve the same effect from catching the stomach flu.

Your teeth may suffer 

Downing too much vinegar can also be bad for your teeth. Even everyday foods like coffee and citrus can damage your enamel, so a more potent solution is just going to make things worse. One Dutch article actually reported a case of substantial tooth erosion in a 15-year-old girl who’d taken to drinking a glass of apple cider vinegar every day.

Does it really help you lose weight? 

Some people are more interested in the liquid as a nutritional powerhouse than a way to shed pounds, but even these supposed benefits don’t stand up. You can easily see what apple cider vinegar contains by looking at the USDA’s nutrient database. It doesn’t really contain much of anything.

All this being said, apple cider vinegar is a smart ingredient to use when making your own salad dressings. You’ll end up with something a lot less caloric than any dressing from a bottle. And if it encourages you to eat more vegetables, that’s definitely a positive.

It may help with diabetes 

When it comes to cider vinegar’s ability to alleviate diabetes, there is some evidence to suggest it can help. One recent review reported vinegar may help control blood sugar. Still, the researchers admit the effect is more pronounced for those who don’t have diabetes. Furthermore, some studies are a bit on the strange side. One example from 2005 found consuming vinegar with a breakfast of white bread helped minimize changes in blood sugar after the meal. But when was the last time you ate a piece of naked white bread for breakfast?

Claims about apple cider vinegar’s ability to improve heart health also don’t hold up. No matter what you read online about how it can cure hypertension, the only studies you’ll find involve animals. Until there’s research involving human subjects, there’s just no way to know if vinegar can positively affect your ticker.

You can try it to treat acne  

Moving on to beauty treatments using apple cider vinegar, there really isn’t research to say yay or nay. If you’re curious about trying the ingredient to combat acne, dermatologist Dr. Diane Walder says on her website there’s probably no harm in experimenting. Just make sure you dilute the vinegar with water first to minimize the chances of irritating your skin. Women’s Health offers some ratio suggestions for a number of hair and skin treatments if you want to give it a shot.

Because apple cider vinegar can help kill bacteria, it might be best used as a household cleaner. Bear in mind, bleach products are generally more effective, but vinegar solutions are a great alternative for those who prefer to use something more natural. According to SFGate, a mix of equal parts water and vinegar can be used for most surfaces in your home.

MCT Oil is Food For Your Brain

MCT oil gained popularity a handful of years ago as an optional ingredient in the original Bulletproof coffee (often known as buttered coffee). Since then, its presence has exploded on the wellness market. Maybe you’ve eyed it in your local health food store, a little skeptical and put off by unnatural sound of the product.

Let’s be real, it sounds like something bodybuilders would pour into their post-workout protein shakes. But MCT can do a lot for you, too.

So what is it? And what’s the big deal?

MCT stands for medium-chain triglycerides. To get a little nerdy, that means that the fatty acid chain is about 6 to 10 carbons long. And yes, there are long-chain triglycerides (LCT) as well. Both MCTs and LCTs are forms of saturated fat, with long-chain triglycerides being much more common in the Western diet. The length of the triglyceride is actually really important because it affects how easily the body digests and uses the fatty acids. Due to their increased length and digestive complexity, LCTs take quite a while for the body to break down and utilize.

On the other hand, MCTs are really easy for the body to break down and use immediately as fuel. They don’t require bile for breakdown and can easily transfer from the digestive system straight into the bloodstream. That’s why the Palo and ketogenic worlds rave about it. But they are much harder to come by in normal, whole food sources. 

If you’re looking for a naturally occurring source, coconut oil is loaded with it. (Yes, the humble coconut never ceases to amaze.) The fat in coconut oil is actually 15 percent medium-chain triglycerides (excluding lauric acid, technically an LCT), which is the highest of any natural food source.

Grass-fed butter/ghee and full-fat yogurt hover around 7 percent MCTs, while palm kernel oil contains about 9 percent. But this newfangled MCT oil is 100 percent medium chain triglycerides. Why the sudden surge of interest in medium-chain triglycerides? Here are the health-promoting basics…

It’s crazy good for your noggin.

The brain uses medium-chain triglycerides readily for fuel, since they are easily digested. Consuming more medium-chain triglycerides has been shown to improve both memoryand focus. And that’s not just in people who have 3 o’clock brain fog. It has been effective in helping those with mild to moderate Alzheimer’s as well.

It improves fat metabolism.

Not only does MCT oil make you feel fuller and more satisfied so that you’re less likely to overeat, but it also increases your metabolic rate and prevents your body from converting extra carbohydrates into fats. This is because MCTs are really helpful for encouraging ketosis, a process through which your body starts burning fat for energy rather than sugar.

It supports your immune system.

Pure MCTs actually help to balance the microbiome—the real hand at the wheel when it comes to your immune function. They help combat gut pathogens and promote balance among healthy gut populations. (But coconut oil is even a more powerful immune boosters than MCT oil. More on that in a moment.)

It balances blood sugar and cholesterol levels.

MCT seems to improve insulin sensitivity, which is no surprise since any diet higher in healthy fats and lower in carbs seems to do so. In fact, it can help to reverse insulin resistance and greatly reduce your diabetes risk. The healthy fatty acids in MCTs also improve cholesterol levels by lowering LDL and increasing HDL markers, which can reduce the risk for heart disease and obesity.

Looking to add MCT oil into your diet? MCT oil is easy to find online and in certain health food stores. Incorporate it into your regular routine by blending it into your morning coffee or tea, mixing it into jars of nut butter, adding it to smoothies or just drizzling it over salads and meals. The flavor is relatively neutral and odorless, unlike straight virgin coconut oil. Just be sure to buy high quality MCT oil, as you want to ensure yourself the cleanest product possible.

It’s important to note that some people with sensitive systems experience slight digestive distress (cramping and diarrhea) when first taking MCT oil, specifically with blends with more caproic acid (6 carbons long). This is generally short-lived, but worth noting.

Then again, you could just eat more coconut oil (if you’re not already using it for everything). Coconut oil is less refined and boasts the added benefit of containing lauric acid, a MCT/LCT hybrid that lends coconut oil its renowned antimicrobial/antiviral/antibacterial properties (mostly in the gut, but even against acne).

There are many critics who claim coconut oil is much healthier than pure MCT oil due to its incredibly high lauric acid content, even though it contains a lower density of MCTs. Plus, you can cook with coconut oil much more readily than MCT oil, since it tolerates high heat much better.

10 Hidden Signs of Anxiety You Shouldn’t Ignore

Sometimes we can forget to take care of ourselves due to life’s daily hassles. It’s even possible to suffer from anxiety and not know it.

We all get anxious every now and then, like when speaking in public or boarding a plane.  But chronic anxiety can take a toll on your body. Let’s look at hidden signs of anxiety you may be ignoring.

HIDDEN SIGNS OF ANXIETY

1. Frequent Illnesses

Your body produces excess hormones when you’re anxious. Then it has to work hard to regulate these hormones.

If you’re anxious all the time, your body has to work harder than normal and this may weaken your immune system. As you may know, a weak immune system opens the door for all kinds of diseases.

2. Never-Ending Headaches

Having persistent headaches for weeks or even months could be a sign of anxiety.

We tend to clench our jaws, grind teeth, and tense the neck and facial muscles when stressed. These physical effects of anxiety can trigger headaches that never seem to go away. 

3. Fatigue

According to Helpguide.org, people with generalized anxiety disorder are in constant worry every day of the week. Being in this state of constant worry can make you feel tired all the time.

4. Constant Body Aches

What do you usually do when you’re anxious? You probably clench your fist and jaw and flex all the muscles in the body.  Tensing these muscles frequently can result to muscle soreness and pain.

5. Poor Digestion

Anxiety affects our bodies more than most people realize. It can cause constipation, bloating, diarrhea, cramping, and other digestive problems.

What’s worse is that poor digestion can lead to anxiety and depression, according to research. Therefore, it’s important to improve digestion whether you struggle with anxiety or not.

6. Sleeplessness

Just like indigestion, sleepless and anxiety seem to create a vicious cycle. Anxiety makes it harder to fall asleep or sleep deeply, while sleeplessness can worsen anxiety symptoms.

Getting seven to eight hours of sleep every night can help you manage anxiety.

7. Feeling Self-Conscious

We are all self-conscious sometimes. However, if you always feel like all eyes are on you whenever you’re in social situations, it could be a sign of hidden anxiety.

You may want to talk to a therapist if you tremble, have difficulty talking, and even sweat profusely when around people.

8. Lack of Interest in Sex

Anxiety can hinder the release of gonadotropins, hormones that act in the testes and ovaries to help produce more sex hormones. Low levels of this hormone can result lower sex drive and sperm count and it can reduce ovulation.

9. Acne

Being stressed and anxious all the time can keep your cortisol levels elevated. According to research, high cortisol levels can trigger acne.

10. Concentration Problems

People with anxiety have difficulty focusing on one thing. This makes it hard to complete tasks and as a result, worsens their anxiety.

Meat Proteins Increase Cardiovascular Risk, While Plant Proteins Do the Reverse

Cardiovascular diseases (CVD) are the number one killer in the whole world. More people die from these conditions every year than any other cause of death. It’s no wonder why scientists are focused on learning more about this health threat.

Just recently, a large study was published regarding the cardiovascular implications of diets high in animal proteins (specifically: meat) versus plant-based proteins (think: nuts and seeds). The results bolster existing evidence that plant foods tend to be gentler for overall heart health. 

Researchers from Loma Linda University School of Public Health in California and AgroParisTech and the Institut National de la Recherche Agronomique in Paris, France referenced data gathered from the Adventist Health Study-2 cohort—over 81,000 people. Their results were published online in the International Journal of Epidemiology.

The study is one of the first of its kind to focus specifically on meat when referring to “animal proteins” in comparison to plant-based proteins. The researchers discovered that people who ate a significant amount of meat protein experienced 60 percent increase in CVD rates., compared to people who ate a significant amount of nut and seed proteins and experienced a 40 percent decrease in CVD rates.

“While dietary fats are part of the story in affecting risk of cardiovascular disease, proteins may also have important and largely overlooked independent effects on risk,” author Gary Fraser, MB ChB, PhD, from Loma Linda University told Science Daily. This discovery will likely usher in a new focus in medical research: no longer looking solely at dietary fats and their effects on cardiovascular health, but also considering the bigger picture—including how proteins interact with heart health.

If you are interested in replacing animal proteins with plant-based sources of this macronutrient, there are tons of foods that contain plenty of it. You can also look at specifically increasing how many nuts and seeds you eat quite easily nowadays; these tiny powerhouses have tons of additional health benefits and delicious applications in the kitchen. Get creative when breaking free of the Standard American Diet and embrace the nutritional power of plants!

Bad At Fighting Games? No Problem!

Sao Paulo The City With No Outdoor Advertisements

In September 2006, the mayor of São Paulo passed the so-called “Clean City Law" that outlawed the use of all outdoor advertisements, including on billboards, transit, and in front of stores. Within a year, 15,000 billboards were taken down and store signs had to be shrunk so as not to violate the new law. Outdoor video screens and ads on buses were stripped. Even pamphleteering in public spaces has been made illegal. Nearly $8 million in fines were issued to cleanse São Paulo of the blight on its landscape. Seven years on, the world's fourth-largest metropolis and South America’s most important city remains free of visual clutter and eye sore that plagues the majority of cities around the world.

When the law was passed, it triggered wild alarm among city businesses and advertisement groups. Critics worried that the advertising ban would entail a revenue loss of $133 million and 20,000 people would lose jobs. Others predicted that the city would look like a bland concrete jungle with the ads removed.