text:
Forgotten farmers: Poverty and development in rural Africa
This article is republished with permission from Consultancy Africa Intelligence (CAI). For more information, see Consultancy Africa Intelligence.
Poverty in Africa is not a new phenomenon. During the colonial period, European powers oppressed and impoverished many African natives specifically to maintain a stronghold over the population while vast resources were exploited for the benefit of the colonial power.[2] Then, following the decolonisation period of the mid-twentieth century, many leaders that emerged to run the newly formed nations followed the example of their colonial predecessors and treated the independent states like personal property, failing to take into consideration the basic needs of the country's inhabitants.[3] The colonial practice of distinguishing and showing favouritism between different tribes also led to deep ethnic resentment and divisions, which in turn fuelled an abundance of post-colonial civil wars, further crippling development.[4] Constant aid from across the globe flood sub-Saharan Africa (SSA) every year, with over US$ 51 billion in net receipts reaching the region in 2011.[5] Still it remains the most impoverished region on earth, with 48% of the population living on US$ 1.25 per day or less and almost 70% living on US$ 2 per day or less.[6] Africa now represents almost 25% of the global population categorised as poor, and the number of people living in poverty has doubled since 1981.[7] However, a fact that is much less discussed is that the majority of poverty in Africa exists in rural communities.[8] More than 70% of all impoverished Africans live in rural communities, wholly dependent on agriculture for their livelihood.[9] Agriculture in SSA comprises nearly one-third of the continental gross domestic product (GDP) and two-thirds of employment, making rural Africa a vital component to the overall economic development of the region and crucial to curbing extreme poverty across the African countryside.[10] Despite making up an essential component of the regional economy, development assistance in this sector has diminished considerably over the last 30 years.[11] This has led to extreme disadvantages in education and literacy between rural and urban children, making the reality of the poor rural inhabitant a pattern-based phenomenon, with children experiencing the same squalid lifestyle as their parents and their grandparents.[12] With rising food and gases prices, coupled with a growing population, the problems with rural development in SSA are doomed to become worse before they become better.
This CAI paper explores the basic economics of rural development in SSA, specifically addressing the struggling agriculture sector and the realities facing poor, independent, small farmers littered across the countryside. Since many of these realities mirror Asia in the 1960s prior to the Green Revolution, the paper will discuss the programs implemented during the Green Revolution in Asia and how they remain relevant. It will then explain how many of the same strategies utilised during the Green Revolution can be applied to African agriculture, building a sustainable, long-term system for small farmers to blossom. Then it will examine the United Nations Human Development Index (HDI) in detail to show how each stage of development that must be addressed in the rural communities to create a sustainable society in all facets. With the UN's Millennium Development Goal's (MDGs) deadline rapidly approaching, addressing these struggles in rural sub-Saharan Africa to reduce poverty, grant greater access to healthcare and improve educational standards, with an efficient system of sustainable development, remains a necessity.
Economics of rural Africa and the Asian Green Revolution
Although agriculture makes up a substantial portion of the average person in sub-Saharan Africa's livelihood, the region's average yield remains much lower than anywhere else on the globe.[13] Furthermore, the food production per capita has remained nearly stagnant since 1960, while other developing regions in Asia and Latin American have experienced steady food production increases across that same time period.[14] Factor in the large spike in population growth and a sizeable portion of the continent not only has trouble carving out their niche in the economy, they struggle to produce enough food for their family to prevent starvation. The ongoing population boom will only compound the problem.
So why has the Green Revolution failed in Africa? There are several factors that have hurt the process across Africa. However, two of the main factors preventing widespread success in the region are the lack of rural infrastructure and governmental support for such programs.[16] Due to a strong deficiency in transportation infrastructure, the condition of roads that grant access to small rural communities remains a major challenge. Without the affordable means to transport the nutrient packages to small, outlying farms, the cost of supplying seed and fertiliser to many areas of rural Africa is simply not affordable. In addition, even if the packages were provided, the same problem exists in transporting the surplus crops to areas where they can be sold for profit. Couple this with the fact that African governments have not invested the funds necessary to support such a move, and African farmers suffer the consequences. Africa remains in a very unique situation economically in rural areas as an estimated 90% of all agricultural production comes from small farms.[17] This means that any semblance of a Green Revolution for Africa would need to be adjusted to favour small farmers. This also means that if a successful system could be constructed, then impoverished small farming communities would immediately see the impact. This would then trickle down to other industries. The average rural family in Africa spends a larger portion of their income on food in general, thus they are left with a much smaller portion to spend on clothes, shoes and other possessions than their urban counterparts.[18] Obviously with larger amounts of the population residing in rural areas, this prevents the same bottom-up, cross-industry development displayed when the average person has additional funds for such items. Due to the challenges and setbacks in the agricultural industry, the rural development of Africa has suffered greatly. Development in the agricultural sector would reap tremendous rewards for development of the country. "The benefit of agricultural growth for rural development includes provision of food, income, jobs in the agro-food chain, incomes for education and health services."[19] The next section will outline the factors involved with the UN HDI and how these additional foundations of development will need to be addressed to help improve African rural development.
Rural Africa and the UN Human Development Index
In 1990, the United Nations Development Program (UNDP) created the Human Development Report (HDR) in an attempt to present a clearer picture of actual development than traditional data. The concept was "people are the real wealth of a nation".[20] This new way of analysing actual data involves three factors which makeup the Human Development Index (HDI). These factors are health, education and living standards.[21] Of the 44 countries listed in the Low Human Development category, 34 of them are located in sub-Saharan Africa, or 77% of the lowest developed countries, including the bottom ten.[22] In fact, the index for the whole of sub-Saharan Africa has practically mirrored the index for low human development since its inception.[23]
[24] There remains a strong link between education and poverty, as a lack of education severely cripples earning capacity and productivity, while food insecurity promotes poor school attendance, as farmers are forced to spend more time protecting their outputs and often use school age children in this struggle.[25] Furthermore, the gender gap in rural communities' education system is enormous, with no country in sub-Saharan Africa maintaining a truly gender equal system.[26] The reality of formal education in rural communities does not exist as many do not even have schools or teachers, providing no opportunity for learning to the youth of these areas. Only 68% of rural children have access to education.[27] Although some countries have made significant strides in promoting compulsory education, many rural children still do not attend due to the incurred costs involved for attending and completing school, the lack of investment from the national government, as well as the limited capacity for total enrolment—stemming from a lack of teachers and adequate schools and facilities.[28] This lack of access and suitable infrastructure has lowered adult literacy rates and resulted in several generations of families that struggle with starvation and poverty with no opportunities to change their lives. This lack of education also spills over to adults in rural communities as they are unable to receive proper training to manage their farm to become and stay profitable.[29] The struggles of an effective education system for rural communities in SSA contribute to the lack of development in the region. Neglected training and education limits the capacity for children to advance their futures and for adults to maximise the land designated to maintain or improve their family's livelihood. As universal primary education is listed as one of the MDGs, this challenge must be addressed with vigour by SSA governments to meet the expectations by 2015.
Another facet of development that coincides with the MDGs of 2015, the HDI and the challenges of life in rural SSA is access to healthcare. While across the board health overall health indicators have shown significant progress, the overall state of the health system in rural SSA remains daunting.[30] Improvements in areas infant mortality and life expectancy at birth reveal a positive shift in the right direction, the simple truth remains that Africa still lags well behind the rest of the world in almost every statistical health category.[31] Some conservative estimates forty percent of people in SSA have no access to health care, with most of these people residing in rural sectors of the region.[32] Inaccessible health care systems make even the most preventative or treatable disease deadly with the proper attention. Even those that are considered to have access to healthcare will still maintain limited access to doctors, medicine and proper equipment to be effective.[33] In fact, 80% of the people in Tanzania will never see a doctor in their lifetime.[34] New systems that incorporate mobile technology to deploy health care professionals to remote parts of the continent are beginning to be unveiled, but long-term sustainable solutions will take time.[35] By providing an efficient, affordable and practical system to allow sustainable access to health care will supply another essential piece towards improving the overall well-being of rural SSA and its inhabitants.
The correlation between education, poverty and health care remain intertwined in the world of development and are all analysed when compiling scores for the UN HDI. Under these guidelines, SSA is the least-developed region on earth in all development indicators pertaining to the HDI.[36] This also puts much of SSA well behind their goals set out for the MDGs pertaining to poverty, education and health care. Given that a majority of people live in the rural regions of SSA and the vast differences between urban and rural people in terms of money, education and well-being, then it is safe to say that rural sub-Saharan Africa is the area on earth with the least amount of sustainable development and also the poorest region in the world. With the HDI utilising living standards, education and health care to show the development of a nation's people, rural Africa is the domain where the greatest need for sustainable improvements in all indices is greatly needed.
Despite the situation's complications, the simple link between the three primary factors of human development makes the situation one that can be tackled with bottom-up strategies. The first and most important factor involved is poverty and starvation. If people cannot eat, they cannot survive. If they cannot generate income, they cannot participate in a national economy and are therefore dependent wholly on outside forces to provide their well-being. By incorporating many of the same ideologies as the Green Revolution in Asia, rural African farmers can better utilise their land to not only produce enough food to sustain their communities, but harvest enough to provide a surplus, giving them additional income and making them an immediate participant in their nation's economic system. Government participation will need to be increased as necessary infrastructure such as roads will become paramount to ensuring that subsidy packages can reach the farmers who need it and the farmers can return to the markets to sell their crops.
As described in Baltzer and Hansen, a few African nations have introduced subsidy programmes to help improve outputs of their rural farming community.[1] When Malawi introduced 'smart' subsidies in 2005-6, called the Agriculture Input Support Programme (AISP), which focused on supplying Green Revolution-like packages for small, poor farmers, the results were extraordinary. With conservative estimates indicating that total maize production rose by 23% in 2005/6 and 54% in 2008/9, the benefits did not only spread to farmers, but also generated higher rural wages to landless farm workers. This programme contributed to the overall economy, but required a substantial investment by the Malawi government, similar to the government investment in the Asian Green Revolution. Although there was a lull in returns on investment in certain years, the output appeared positive. While many of the subsidies failed to reach the most impoverished farmers, the programme still focused on smaller farmers. Whether or not such a programme can be beneficial long-term—without constant governmental investment—remains to be seen. Other countries using subsidies programmes, such as Zambia and Tanzania, have seen some benefits, but constant government investment for maintenance is still an issue. These countries should be lauded for their attempts at helping curb rural poverty, but they must avoid the trap of implementing a system that benefits only those that can afford it.
Food security is paramount for lasting development in rural SSA. Poverty levels among those living below the poverty line in SSA are higher in rural areas than in urban areas and hunger and
[2] This has a significant impact on both education and overall health standards, as malnutrition and hunger lead to higher child mortality, stunted growth, damage to physical and cognitive development, as well as decreased school enrolment and completion.[3] While access to schools poses a problem for rural communities, food security must first be solved to ensure that every child can not only attend school, but can learn at an optimal level and see the process through to completion. In the absence of a child's ability to learn optimally and complete at least a primary level education, access to schools becomes a secondary issue.
Poverty and hunger in rural Africa inevitably need to be addressed. Utilising some of the lessons learned through the Green Revolution can help jump-start programmes to ensure food security for the poorest regions. These tools will need to be adjusted to match the environmental differences in SSA, but the principles of the Green Revolution remain a cornerstone in repairing the fractured societies present in many rural communities. When hunger, poverty and food security issues are solved by empowering small farmers, education and overall health will follow suit. However, without serious government investment in sustainable development through training, farm improvement packages and infrastructure for transportation, the system could crumble before it begins. Even though the MDGs attempted to address the challenges of SSA, the countries have yet to fully support the idea of improving development in rural Africa. Once outside investment in rural bottom-up development projects is streamlined, the situation can be improved, but it must start with the small, poor farmers across the continent to address the challenges at their root.
[1] Baltzer K. and Hansen, H., 'Evaluation study agricultural input subsidies in sub-Saharan Africa,' Ministry of Foreign Affairs, Denmark and DANIDA, 2011, http://www.oecd.org.
[2] 'Education for rural people in Africa,' UNESCO, 2006, http://unesdoc.unesco.org.
[3] Ibid.
[1] Contact Daniel R. Donovan through Consultancy Africa Intelligence's Africa Watch Unit (firstname.lastname@example.com). This CAI discussion paper was developed with the assistance of Claire Furphy and was edited by Nicky Berg.
[2] Alemazung, J., "Post-colonial colonialism: An analysis of international factors and actors marring African socio-economic and political development," The Journal of Pan African Studies 3(10), September 2010.
[3] Ibid.
[4] Ibid.
[5] 'Development aid at a glance: Statistics by region, Africa,' OECD, 2013, http://www.oecd.org.
[6] 'Data: Poverty.' The World Bank, 2010, http://data.worldbank.org.
[7] 'Income inequality in Africa,' African Development Bank Group, 7 March 2012, http://www.afdb.org.
[8] 'Rural poverty in Africa,' Rural Poverty Portal, 2009, http://www.ruralpovertyportal.org.
[9] Ibid.
[10] 'Issue brief: Agriculture,' One, 2012, http://www.one.org.
[11] Ibid.
[12] Zhang, Y., 2006. Urban-rural literacy gaps in sub-Saharan Africa: The roles of socioeconomic status and school quality. Comparative Education Review, 50(4), pp. 581-602.
[13] McArthur, J.W., 2013. Good things grow in scaled packages: Africa's agricultural challenge in historical context. African Growth Initiative: Brookings, http://www.brookings.edu.
[14] Ibid.
[15] Hazell, P.B.R., 2009. The Asian Green Revolution. IFPRI Discussion Paper 00911, http://www.ifpri.org.
[16] Ibid.
[17] 'Small farmers are feeding the world,' Greenpeace, 2013, http://www.greenpeace.org.
[18] Gollin, D., Rogerson, R. and College, W., 2010. Agriculture, roads and economic development in Uganda. NBER Working Papers, 15863, http://www.nber.org.
[19] 'Education for rural people in Africa,' UNESCO, 2006, http://unesdoc.unesco.org.
[20] 'About human development,' United Nations Development Program, 2013, http://hdr.undp.org.
[21] 'Human Development Index,' United Nations Development Program, 2013, http://hdr.undp.org.
[22] 'International Human Development Indicators,' United Nations Development Program, 2013, http://hdr.undp.org.
[23] Ibid.
[24] Ibid.
[25] Education for rural people in Africa,' UNESCO, 2006, http://unesdoc.unesco.org.
[26] Ibid.
[27] Ibid.; 'Education in rural Africa,' Africa 24 Media, 2011, http://photography.a24media.com.
[28] Ibid.
[29] Ibid.
[30] 'World health statistics 2013,' World Health Organization, 2013, http://www.who.int.; Chetty, L.R., 'Why is Africa's healthcare so far behind the rest of the world?' Christian Science Monitor, 10 May, 2013, http://www.csmonitor.com.
[31] Ibid.
[32] Knapp, T., Richardson, B. and Viranna, S., 'Three practical steps to better health for Africans,' McKinsey Quarterly, June 2010, http://www.mckinsey.com.
[33] Ibid.
[34] Ibid.
[35] 'New campaign to train one million community health workers for sub-Saharan Africa,' One Million Health Workers, 24 January 2013, http://1millionhealthworkers.org.
[36] 'Human Development Index,' United Nations Development Program, 2013, http://hdr.undp.org.


text:
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Hotel Rates | Pictures | Reviews
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Map to the Palace Station Hotel Casino in Greater Las Vegas

subset: commoncrawl


text:
Keep checking BNN for the breaking news updates, and discuss it on the forums or in the Bulbagarden Discord server.Want to write an article? Go ahead! Have an opinion to share? An idea for a new column? Contact us!
Volcanion codes to be available at EB Games stores in Australia, New Zealand
From Bulbanews, your community Pokémon newspaper.
To be available October 10
Codes to obtain Volcanion will be distributed in Australia and New Zealand at EB Games stores. The codes will be available from October 10 to 31, 2016.
This Volcanion is likely the same as the one that will be available in North America and Europe in October. Assuming this is the case, these codes can be redeemed in Pokémon X, Y, Omega Ruby, and Alpha Sapphire. Additionally, that would mean that this Volcanion will be level 70, hold the Assault Vest, and have the moves Steam Eruption, Flamethrower, Hydro Pump and Explosion.
See also


text:
DrTim homepage link
Nutrition and the Effects of Macronutrients
"From Fructose to Trans Fats"
Timothy D. Bilash MD MS OBG
Northern Inyo Hospital, Bishop, California
December 27, 2006
<Presentation Outline and References>
to slide presentation (pdf file)
to Macronutrients main page
Download MacroNutrient Video
Directly based on:
Nutritional Implications of Macronutrient Substitutes
Anals of the New York Academy of Sciences Vol 819 (1997)
G. Anderson, B. Rolls, D. Steffen, Eds.
What are
(Major Food Groups that provide Energy) [11]
Total Body Water (TBW) = 60 Liters in man
Intracellular Fluid (ICF) = 40 Liters
Extracellular Fluid (ECF) = 20 Liters
Contains nitrogen
Body components
Increase protein Intake by 50% under Stress
Energy Storage (long-term)
Small Carbohydrates
(Simple Sugars and Starches)
Big carbohydrates
(Complex Starches)
Obtainable from Protein
Energy source
What are
Special fats
Metabolic Cofactors
Vitamin D
Vitamin B Complex
Thiamine (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic Acid (B5)
Biotin (B7)
Folate (B9)
Cobalamin (B12)
Vitamin C (Yellow, Tangy Taste)
Vitamin A (Beta Carotene, Orange Color)
Green, Red, Yellow Colors
Potassium (K) Rich Foods
Tomatoes, Broccoli, Dried fruits, Figs, Whole Nuts, Bran cereals,
Cauliflower, Carrots, Bananas, Oranges, Spinach, Seaweed,
Beef steak, Pork, Lamb
Magnesium (Mg), Calcium (Ca)
Iron (Fe), Zinc (Zn), Selenium (Se), Copper (Cu)
N Engl J Med 1998;339:451-8, ACOG Clin Rev Jan/2000 p3
Historical Changes in Nutrition and Health
Dietary changes over 12 years from 1977 to 1990 (Canada) [3] (North America, US) [4, 70, 89]
increase in
Low-Fat and Skim Milk, Fat modified products
66% of the U.S. population is using a Lower Fat Milk product
(+) 40%
increase in
Dark Green Vegetables
(+) 20%
increase in
Grains and Carbonated Soft drinks,
Heavy Cream, Cheese, Frozen Deserts, Full-Fat Yogurts
(-) 34%
Fat Consumption
Total Fat and Saturated Fat
(as a percentage of Calories NHANES III)
(-) 40%
Milk, Pork and Beef (Red Meat, Butter, Whole Milk, Eggs)
(-) 05%
Total Calories
(we consume
today than in 1900)
US Obesity rate has doubled
or more
Less sensitive to Exercise Cues
(don't adjust intake to activity)
Specific Food Shifts [123]
Before 1492
New World Foods Available before 1492
(but not available in the Old World)
Amaranth, Artichoke, Avocado, Kidney Bean, Lima Bean, Blackberry, Blueberry, Cacao (Chocolate), Cassava, Black Cherry, Cranberry, Concord Grape, Guava, Huckleberry, Maize, Papaya, Peanut, Pecan, Chili Pepper, Pineapple, Popcorn, Potato, Pumpkin, Quinoa, Raspberry, Wild Rice, Sassafra, Sunflower, Tomato, Turkey
New World Foods that were Imported before 1492
(from the Old World)
Almond, Apple, Apricot, Asparagus, Barley, Cabbage, Cattle (Beef, Milk and Dairy Products), Cucumber, Eggplant, Garlic, Goat (Meat, Millk and Dairy products), Grapes (Wines), Lemon, Lettuce, Lime, Oats (and Oatmeal), Olive, Onion, Orange, Pig (pork and Lard), Rice, Rye, Sheep (Lamb, Milk and Dairy products), Sugar Cane, Turnip, Wheat
After 1492
New World Staples and Foods
no longer available
Agouti, Anus, Calabash, Caiman, Chunu, Coracon, Duck Potato, Golden Club, Guanaco, Iguana, Jicama, Manatee, Muskrat, Oca, Pemmican, Pithaya, Sacqwuenummener Berry, Tapir, Zapote
Improved food diversity and diet in some places, but disasters in others
Old World (Europe)
Old World Wheat was replaced with New World Potatoes
New World Maize brought to Europe by Colombus dispersed throughout Europe, Africa and Asia
Maize consumed alone, without its culturally protective mix of legumes, led to Pellagra in Europe (Nicain/Vitamin B3 deficiency).
Legumes, as in Alfalfa, Clover, Peas, Beans, Lupins, Peanuts, fix nitrogen
There is no evidence that Pellagra (Niacin Deficiency) existed before 1492.
Normal Metabolic Values
Calorie comparisons
1 kcal/g - kilocalories per gram = 4.2 kJ - kilojoules) [11,142]
9 kcal/g Fat
4 kcal/g Protein**
3 kcal/g Protein (available)**
4 kcal/g Carbohydrate (if oxidized)
3 kcal/g Carbohydrate (if stored as Fat)*
1.5 kcal/g Oligo-Fructose
1 kcal/g Polydextrose
*Carb fuel value is 4kcal/g, but 25% of Carbohydrate energy is expended if stored as Fat
*Protein fuel value is 4kcal/g, but 25% of Protein energy is expended to metabolize
(Energy Intake, non-obese) [70]
Intake regulation
is very precise for most individuals
We adjust Intake according to Energy Content, resisting change [3]
Lean persons tend to remain lean
even when their Intake of Fat increases.
Increase Fat Oxidation (burning) when increase Fat intake (non-Obese)
[Pietro Antonio Tatranni-1xii]
34% of Energy is consumed as Fat
Resting Muscle
Working Muscle
Consume an average of
2600 calories/ day
(2.6 kcal/day)
Consume an average of
1800 calories
(1.8 kcal/day)
Resting Fat metabolism is
in women than in Men, leading to Fat Storage in Women
One problem may be that
women are eating men portions?
(Energy Use)
Basal Metablic Rate (BMR) = 20 kcal/kg
of Body Weight
Energy expended that is sufficient only for the functioning of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys, sex organs, muscles and skin.
At rest, in a neutrally temperate environment, in the post-absorptive state (digestive system is inactive, which requires about twelve hours of fasting), with no Sympathetic stimulation.
The more common and closely related measurement, under less strict conditions, is Resting Metabolic Rate (RMR).
Resting Metabolic Rate (RMR)
is the minimum number of calories your body needs to support its basic physiological functions, including breathing, circulating blood and all of the numerous biochemical reactions required to keep you alive.
RMR is generally 60-75% of Total Daily Caloric Expenditure, higher than the baseline BMR
Calculator at
Relative contribution to Energy Use
Resting Metabolic Rate (60-70%)
Physical Activity (15-30%)
Thermogenesis (5-10%)
Physical Activity correlates with Sympathetic activity, Family Membership
[Pietro Antonio Tatranni-1 xii]
Dietary Issues
Satiety dependent more on
than Calories (inhibition of further intake after consumption)
[Barbara J. Rolls xiv]
Total calories
Macronutrient distribution of Calories
Fat substitution reduces Fat Intake, but
does not reduce Energy Intake
Lower limit of
>15% of calories from Fat
set by the American Heart Association
Have to
restrict Calories
to burn Fat [38]
It's the Calories, stupid! (not the source)
There are ages differences in responsiveness to Energy Density of Food [201]
Factors that increase
diet induced thermogenesis
Dietary fiber (digestion)
High protein diets
Nutrient imbalance
Utilization by Tissues
needs ~
Glucose (0.120 kg, 360 kcal) per day (can use Acetoacetate in starvation)
Acetoacetate is water soluble transportable form of Acetyl-CoA
Fatty acids cannot enter nerve tissue
need Glucose for Energy
need Glucose to remake Cell Membranes (used in phagocytosis, for cell skeleton)
30 kg of Muscle in man, 10% = Glycogen (3 kg, 12,000 kcal)
1.5 kg of
(1500 gms, 6000 kcal, 5%) in Muscle is non-essential,
Body converts Glycogen to Glucose to meet Brain starvation need for 30 days
before starts breaking down essential proteins
Muscle Energy Source
Fatty Acids
account for
80% of Muscle Energy at rest
accounts for
75% of Muscle Energy at activity
Fitness raises the set point switchover to Glucose (longer use of Fatty Acids)
Muscle can shift to burn
Ketone Bodies
directly (in starvation)
is the only source of Glucose after Glycogen stores gone
F.A. go to Pyruvate in TCA, but no new Glucose is made
1.5 kg of Liver, 5%
(0.075 kg, 300kcal)
Liver, Fat, Muscle
need Insulin
to get the Glucose into cells
Glucose can enter Muscle cells directly in excercise without Insulin
Heart burns
Fatty Acids
In Ketoacidosis Heart muscle and Renal Cortex use
in preference to Glucose
Fat oxidation increases as Fat Mass increases to reach new equilibrium [39]
Hi Free Fatty Acids, Hi Triglycerides, Insulin Resistance
Problems with Hi Glucose
Hi glucose in cells is turned into Sorbitol- which remains hyperosmotic after serum
glucose levels are reduced. Therefore get eye lens swelling after give Insulin.
1% Glucosuria (~3+) does
cause polyuria
Diabetic Neuropathy- Quinine or Elavil helps with pain
Formal Recommendation Examples
Surgeon's General Report on Nutrition and Health [138]
Hi-Fat, Saturated Fat and Cholesterol Foods
Increase Vegetables, Fruits, Whole Grain Foods
Diet and Health Report of the National Academy of Sciences [138]
Increase Carbohydrates to 55% of Total Calories
Double the Intake of Vegetables and Fruits
Neutral with respect to Sugars
USDA and HHS Dietary Recommendations [138]
Eat a variety of Foods
Balance the Food you eat with Physical Activity
Choose a diet low in Fat, Saturated Fat, and Cholesterol
Choose a diet with plenty of Grain products, Vegetables, and Fruits
Choose a diet moderate in Sugar
Choose a diet moderate in Sodium
Drink Alcoholic Beverages only in moderation
American Heart Asociation/ American Diabetes Association [142]
Reduce Fat to 30% of Calories
"Poison" Foods
Fructose Sugar
When Table Sugar (Sucrose) is digested, it breaks down into equal amounts of Fructose and Glucose (Dextrose).
Fructose is a little sweeter than table Sugar (Sucrose).
Modest amounts of Fructose
occur naturally in fruits and vegetables, with other Sugars.
Modest amounts of Fructose
are safe and do not boost blood Glucose levels, making the sweetener attractive for diabetics.
Large amounts of Fructose increase Triglyceride (Fat) levels in blood, thereby increasing the risk of heart disease
Fructose affects Thyroid, Liver and Paraventricular Nuclear function
, conversion of T4 to T3
Fructose is metabolized only in the
Fructose mimics a magnesium deficiency
, and may worsen Copper deficiency (
High Fructose Corn Syrup
Corn Syrup
is treated with enzymes to convert some of its Glucose (Dextrose) to Fructose,
which results in
High Fructose Corn Syrup
Hi-Fructose Corn Syrup (HFCS) is a major source of Fructose in the typical diet.
HFCS typically contains about half Fructose and half Glucose.
HFCS has largely replaced ordinary Sugar used in soft drinks and many other foods, because it is cheaper.
Americans consume about 59 pounds per year of HFCS (a total of 150 pounds per year of all refined sugars).
High Fuctose Corn Sugar (HFCS) was introduced in 1906, escaping safety evaluation by the FDA
Corn Protein, Oil, Products
Corn Protein
low in Tryptophan
Associated with Pellagra (Niacin/Nicotinic Acid)
Niacin Deficiency (B3)
Essential for tissue respiration
, Citric acid cycle (Carbohydrate Metabolism)
Nicotine Adenine Dinucelotide (NAD) contains Niacin, is
synthesized from Tryptophan
[G&G6th p1568]
Chronic Alcohol ETOH causes Vit B3 deficiency
Niacin deficiency associated with Obesity
Pima Indians (Eat Corn)
Dermatitis, Diarrhea, Nausea, Vomiting, Mental confusion, Agitation, Dementia, Delusions, Hallucinations, Loss of Appetite
Flour is supplemented with Niacin
Needs to be balanced with Beans to avoid deficiency
When Cornmeal was fed as virtually the sole source of protein to ten male volunteers during a 100-day study, at an intake of 6g of nitrogen per day (approx. 36g protein), not all the subjects were in positive nitrogen balance. Yet all the essential amino acids met or exceeded standard requirements, with the exception of Tryptophan - of which 91% was provided. These results suggest that
on a Corn Protein diet, non specific nitrogen is the first limiting factor
, not lack of esssential Amino Acids.
Corn-fed Cattle appear to have increased Bovine flatulence, may contribute to global warming.
Kies, C., Williams, E. and Fox, H.M. (1965). 'Determination of first limiting nitrogenous factor in corn protein for nitrogen retention in human adults', J. Nutr., 86, 350-356.
Beef looks better than
, because of the added Fat marbling, but the marbling is a result of indigestible Saturated Fats. We're better off without them.
Statements from Advocates of Grass-Fed over Corn Fed Beef (Milk Cattle also?)
It is leaner (about 1/3 the Fat)
It is higher in Conjugated Linoleic acid (3-5 times as much)
It is higher in Omega-3 Fatty acids (2-6 times as much)
It is higher in Vitamin E (2-4 times as much)
It is higher in Beta-Carotene
When cattle are "finished" on Corn or Grain, the meat changes dramatically. The
ratio of omega-6 fatty acids to omega-3 Fatty Acids goes from about 1:1 to greater than 10:1
, and levels of the other beneficial nutrients drop dramatically. This change occurs very quickly, being complete within 30 days on grain. This is why when purchasing grass-fed beef you need to ask for 100% grass-fed.
Corn Oil
- the Problem Oil
A study at the San Fransisco VA (2005) has demonstrated that
Omega-6 Fatty Acids such as the Fat found in Corn Oil promotes the growth of Prostate tumor cells
in the laboratory (see Corn-fed Cattle) .
Polyunsaturated/Monunsaturated Natural
Vegetable (Natural) Oils are Polyunsaturated (Safflower, Sesame, Sunflower, Corn, Soybean) and Monounsaturated (Canola, Olive, Peanut, Avocados)
Vegetable (Liquid) Oils are meant to be consumed in dilute forms (nuts, grains)
Polyunsaturated Oils may inhibit Thyroid Function
saturated Fats/Oils oxidize easily, which may produce
Free Radicals
in vivo, a health risk increasing cell damage
Polyunsaturated Fats especially may increase Damage from
Free Radicals
Saturated Fat does not produce Free Radicals
But Liquid Oils are better than Solid Fats (best if
- or
- saturated)
"Industrial Waste By-products"
Plastic Fat"
Artifical Sugars"
is the addition of hydrogen to
Unsaturated (Partially Saturated)
Carbon Chains (have one or more double bonds) creating
more Saturated (less Unsaturated)
or totally
compounds (no double bonds).
(see http://en.wikipedia.org/wiki/Hydrogenation)
Fat and Oils
Artificial Partially Saturated Fats are NOT OK
Vegetable Oil (Natural, Polyunsaturated, usually
) is processed into
semi-solid shortening by reacting it with Hydrogen
. Partial Hydrogenation reduces
the levels of Polyunsaturated (Natural) Oils, and also creates Trans (artificial) Fats,
which promotes heart disease. Hyrogenated Fats are
Partially Saturated or Totally Saturated
Crisco, introduced in 1906
, is Partially Hydrogenated Vegetable Fat
used for baking
and frying in place of Lard.
Crisco escaped safety evaluation by the FDA and Contains
Trans Fat
Fully Hydrogenated Vegetable Fat
(Totally Saturated) does not have any Trans Fat or
Polyunsaturated (Natural) Oils. It is sometimes mixed (physically or chemically)
with Liquid Oils to create Trans-free Shortening. When it is chemically combined
with Liquid Oil, the ingredient is called Inter-Esterified Vegetable Oil.
Trans Fat
(Not OK)
Cis Fat
Double bonds bind carbon atoms tightly and prevent rotation of the carbon atoms along the bond axis. This gives rise to configurational isomers which are arrangements of atoms that can only be changed by breaking the bonds.
Trans Fatty Acids
are so named because the carbon atoms adjacent to the double bond is on opposite sides, resulting in a
straight configuration and solid
at room temperature. In contrast, naturally occuring
Cis Fatty Acids
contain have adjacent carbon atoms on the same side, resulting in a
bent shape and a liquid
A committee of the U.S. Food and Drug Administration (FDA) concluded that
on a gram-for-gram basis,
Trans Fat is even more harmful than Saturated Fat
The Institute of Medicine has advised consumers to limit Trans Fat, ideally
less than about 2 grams a day (what might come from naturally
processed Trans Fat in Beef and Dairy products).
Animal Fat (Lard) has very low levels of Trans Fat
Saturated Fat lowers Heart Disease
compared to Trans Fat
Because the Fats in Margerine are partially hydrogenated (not fully saturated),
manufacturers can claim it is "polyunsaturated" and market it as health food.
Trans Fat was first introduced 75 years ago, escaping safety evaluation by the FDA
(until now)
Because of the known and unknown health effects of these hydrogenation by-products,
government health regulations would not allow the process to be used for making edible
products if it were introduced today.
The Margerine Hoax Roubos, from Nexus Magazine,
In 2004, the Center for Science in the Public Interest petitioned the FDA to immediately
require restaurants to disclose when they use Partially Hydrogenated Oil and to begin
the process of eliminating Partially Hydrogenated Oil from the food supply.
Most large chains and many smaller independent restaurants continue to fry in
Partially Hydrogenated Oil and their French Fries, Fried Chicken, Fried Fish, and Pot Pies
contain substantial amounts of Trans Fat.
Oil processors are improving the Hydrogenation process so that less Trans Fat
forms (new Trans-Free Crisco is all Saturated Fat)
In Denmark, the government has virtually banned partially Hydrogenated Oil.
In that country, as well as Australia and Israel, McDonald's fries in Trans-Free
Liquid Vegetable Oil.
Goverment and Food Industry has fed us "Garbage" for over 75 years:
"Plastic Fat"
Hydrogenated Oils
) and "
Corn/Soy Solids
that is sweetened with "
Artificial Sugar"
High Fructose Corn Syrup
Warning: What the the animals eat, you eat
Artificial Fats
Corn, Soybean feed
Estrogens to fatten animals
Growth Hormones
Nutrition Challenge:
Find a Loaf of Bread that does not contain Corn Sugar
Find a package of Hot Dogs that does not contain Corn Sugar
Find a Can of Soup that does not contain Corn Sugar
Find Maple Syrup that contains Maple Syrup instead of Corn Sugar
Find Butter at KFC or McDonald's Restaurants
MacroNutrient Substitutes (Sugar replacers, Fat replacers)
Food Additive Regulation
Common use in food
prior to 1958 is grandfathered in
Safety established by scientific procedures after 1958
Burden is on petitioner to demonstrate safety
Carbohydrate Replacement Bulking Agents
Reduced Starch Hydrolysates
Hydrogenated Simple Sugars
Partial hydrolysis followed by Hydrogenation
< 3.2kcal/g (13.4 kJ)
Little reaches colon
(ie, Mannitol, Xylitol)
Variable Calories (0-70%)
Poorly absorbed, fermented in colon by micro-flora
(Root Sugars)
Fructo-oligosaccarides occur naturally in Onion, Asparagus, Wheat, Rye
Oligofructose, which is produced from Chicory Roots, consists of up to several dozen Fructose molecules linked end to end. It is not absorbed in the small intestine, but is partly digested in the large intestine. This slightly sweet ingredient provides less than about half as many calories per gram as Fructose or other Sugar. Oligofructose promotes the growth of "good" bifidus bacteria.
Not digested by the brush border enzymes of the small intestine
Fermented in the Colon by micro-flora
1/3 as sweet as sucrose (table suger)
1.0-1.5 kcal/g (4.2-6.3 kJ)
Also artificially produced from Sucrose
Up to several dozen Fructose ch
ained together
Dietary Plant Fiber
(Complex Carbohydrate Bulking Agents) [142]
Dietary Fiber is not one material, but a broad classification that encompasses a wide range of substantially different chemical structures
Dietary Fiber is a mixture of Soluble (disperses in Water) and Insoluble Fiber
Fruits contain 38% soluble
Cereals and Vegetables contain 32% soluble
Legumes 25% contain soluble
Some Fiber sources
Sugar Beet
Pea Fiber
Toasted Ceral Defatted Germ
Fruit Pastes
Soluble Fiber
Ancient Gums are still being used in food preparation
Plant Exudates (Gum Arabic, Gum Tragacanth)
Plant Extracts (Pectin)
Seed Gums (Quince, Psyllium, Okra, Locust Bean)
Seaweed Gums
Have a wide range of viscosity, solubility, and taste
Not digested in the small intestine, partially digested by colonic bacteria to Short Chain Fatty Acids and absorbed in the colon
4.2 kJ (1kcal.g) to 13.9 kJ (3.4 kcal/g)
(Apples, Citrus Friuts, Sunflower Seeds, Sugar Beets)
Slowly degraded in Large Intestine
Lowers cholesterol
(cereal bran, barley, oats)
Glucose polymers (beta linkages)
Improved bowel activity, lower Cholesterol
(Guar Gum, Locust Bean Gum)
Emulate texture of fat
Amylose and Resistant Starch
[16, 147]
Heat processing becomes resistant to digestion
Absorbed in small intestine, also fermented in colon to FFA and absorbed
Rye bread is the best source of Lignans (3x higher than white bread)
Fiber may contribute many health benefits [150]
Dilutes fecal material
Shortens bowel transit time (alters resorption)
Modifies Bile Acid metabolism
Produces Butyric Acid, which is used as the main energy source of Colonocytes during Colonic fermentation of soluble fibers [150]
Butyrate, Acetate and Proprionate have healing benefits in the Colon
Soluble Fiber reduces Postprandial Glucose
and Insulin response [149]
Guar Gum, high-Amylose Starch in crackers or muffins as part of a meal (50-75%)
Insoluble fiber, such as Wheat Bran, does not decrease Postprandial Glucose or Insulin response [148]
(Fibrous Vegetables)
Non-caloric, Insoluble Bulking Agent
High Intake of Fiber may produce Bloating, Flatulance and Intestinal Gas, Diarrhea, and Mineral Loss [151]
Fiber and Starches increases the amount of fermentable material reaching the Colon, used as Energy by the Colonocytes
Fat Substitutes
Lower Calorie Fats
(fewer than 9 kcal/g)
Small Chain Triglycerides
5 kcal/gm (21kJ)
poorly absorbed
Medium Chain Triglycerides
7-8 kcal/gm
metabolic advantage (absorbed through the portal blood and
rapidly absorbe for energy
Long Chain Triglycerides
5 kcal/gm
Hydrogenation of Vegetable Oils (Canola, Soy)
long and short chain fatty acid mixture
converts Oleic, Linoleic Acids to Stearic Acid, then converted to Oleic Acid when absorbed
poorly absorbed
Proteins and Carbohydrates
Starch, Dextrins, Protein
Provide the feel of fat when hydrated
4 kcal/gm (16.8kJ)
Only partially digested by humans
Not fermented in colon
Laxative at greater than 90gms/day
1.0kcal/g (4.2 kJ)
Sucrose Polyester
Not digested by the Small Intestine or Colon [158]
Requires Fat-souble Vitamin Supplement
Genetics, Activity, Diet
30 - 40% Weight Variance is Genetic [30]
Twin studies show a genetic component
30 genetic loci for
Many loci for
Body Fat Distribution
Gene expression is modified by Nutrients [133]
Pima Indians in Arizona [29]
19th century -
Normal Weight
High in Complex Carbohydrates
Low in Fat and Alcohol
High In Corn, Beans
Physical labor
20th century -
Obesity and Diabetes
high in Sugar, Fat, Alcohol
High In Corn, Beans
Sedentary existence
Lo RMR
individuals gained more weight [32]
Muscle LPL accounts for individual differences in weight gain
High Corn Diet maintains weight, less protein turnover/GH ?
?good if calorie poor diet ?
?protein needs
Excess Calories
Obesity Prisoner Study
Prisoners asked to gain weight by eating more
They became lethargic, less proficient, had poor perceptions of their body at higher weights
External behavioral stimuli found to be more important
Sims, E.A.H. (1976). Experimental obesity, dietary-induced thermogenesis and their clinical implications.
Clinics in Endocrinology and Metabolism, 5,
Residency Lectures: 9/92
Selective Overconsumption
Overconsumption of
is associated with
preferential Oxidation of Carbohydrates
with increased (
Storage of Fat
Overconsumption of
is associated with increased (
Storage of Fat)
Assumption that reduction of dietary fat will automatically cause weight loss is
[John C. Peters xiv]
Restricted Calories
Subjects placed on semi-starvation diets have lost up to 25% of their body weight, but
regained that weight within months
of returning to a normal diet.
Keys, A., Brozek, J., Henschel, A., Mickelsen, O., & Taylor, H.L. (1950).
The Biology of Human Starvation.
Minneapolis: University of Minnesota Press.
Food Choice
Lo-Fat Diet
Low-Fat diet
reduces Fat Intake
Reduction in Fat Intake
from 40% to 30%
reduces Fat and Total Energy Intake
Reduction in Fat Intake
below 30%
is associated with Caloric compensation
for the decrease[184]
Carbohydrate replaces Fat
Fat subsitution with Olestra reduces Fat and Energy Intake
Olestra substitution for Regular Fat reduces Fat and Energy Intake
when Fat Snacks are limited
Lo-Fat Olestra
did not affect daily Energy Intake
Subjects compensated for the reduction of Fat by eating more Carbohydrates
Lo-Fat Olestra
Chip Snacks
Fat and Energy Intake
compared to regular Chip Snacks
Only if Fat Snacks are limited
Male rats fed Fat-free margerine consumed more Food than rats fed Vegetable Oil Spread, but not Female Rats
Shift to Complex Carbohydrates
from animal products (Fat)
reduces Micronutrient Intake
Diets with
less than 15 percent energy from Fat have
decreased Zinc and Vitamin E
[David J. Mela xiii]
Corn and Soybean Oil are lower in Vitamin E [243]
Cut out the Hi-Fat Snacks!
(causes to eat less)
Hi-Carb Diet
Fat oxidation and promote Fat storage, and even increases new Fat
Carbohydrate increases T3, by increasing T4 -> T3
(p 668 speroff 5th edition, Danforth)
T3 is the active thyroid hormone, converted from T4
Carbohydrate is the primary determinant of T3
During the weight-maintenance phases of long-term overfeeding studies, T3 was increased when Carbohydrate was isocalorically substituted for Fat in the diet.
Shift from Animal Products (Fat) to Complex Carbohydrates (Carbs)
reduces intakes of required nutrients
Calcium, Iron, Zinc, Copper, Vitamin A & D, other trace minerals
[Penny Kris-Etherton xii]
Carbohydrate is burned according to its Intake (Limited Storage, as for Proteins)
Hi Carbohydrate or Hi Protein
decreases Fat Oxidation
only in Energy Surplus
There is little evidence that a CHO-rich diet, or intense sweeteners, promotes spontaneous Weight Loss [66]
Intense Sweeteners actually cause Men to eat more
but not women
) [David J. Mela xiii]
Many successive days of Carbohydrate overfeeding can lead to an net conversion of Carbohydrate into Fat, but this does not
occur on the typical Western Diet (Hi-Fat)
Hi-Fat Diet
Lean subjects tended to increase Lipid Oxidation on a Hi-Fat Diet
Obese and Previously Obese subjects did not increase Lipid Oxidation on a Hi-Fat Diet
Post-Obese subjects also increased Storage of Fat on a Hi-Fat Diet after weight loss
of the Fat content of Premeal Snack ate
more when labeled as "Lo-Fat"
than when labeled "Hi-Fat".
not informed
of the Fat content of Premeal Snacks ate
more after a Hi-Fat/Hi-Calorie
load than after a Lo-Fat/Hi-Calorie Load.
Hi-Fat Soup at meals increased
Total Calorie Intake over no soup, Fat-Free and Oleastra Soups [185]
Consider Low-Fat Soup at meals
Hi-Protein Diet
Affluence (GNP) is associated with a shift from Plant Protein sources
to Animal Protein sources
[Adam Drewnowski xiii]
Protein Stores increase from Growth Hormones, Androgens, Physical Training, Weight Gain [39]
Protein Stores do not increase with dietary Protein Intake
Protein is burned in proportion to its Intake (Limited Storage, as for Carbohydrates)
Hi Carbohydrate or Protein
Fat Oxidation
(if Energy Surplus)
Combination Fat, Sugar, Protein [134]
Mixtures of Cream (20% Fat) with Sugar (10% wt/wt) have a synergystic effect, and are most preferred
Sweetened Milk and Cream, Milk Shakes, Cream Cheese, Cake Frosting, Ice Cream
Preference for Fat over Sugar
linked to the degree of Overweight
patients select Food that is
Low in Sugar and High in Fat
Obese Men preferred
mixtures (Meats)
Obese Women preferred Sweet
mixtures (Fat, Sugar or both)
Formerly Obese
individuals showed preferences for
Intense Sweet and Hi-Fat Foods
Lean subjects
select Hi-Fat Foods
Women with Eating Disorders
sometimes liked Sweets, but were
averse to the oral sensation of Dietary Fat
Kool Aid for Children [204]
Low Glucose Maltodextrin (LGM)
sweetened Kool Aid supressed Calorie Intake compared to water
Sucrose sweetened Kool Aid supressed Intake compared to Aspartame
Water prior to a meal might actually increase Food Intake
Sucrose sweetened Kool Aid supresses Calorie Intake, as does LGM
LGM Kool Aid < Sucrose Kool Aid < Aspartame Kool Aid = Water
Supression was
equivalent at 60, 30 or 0 minutes prior to meal
Table 3,4 [204]
Children's ability to regulate Energy Intake is fragile, and can be easily disrupted by parental child-feeding practices
Early experiences, including child-feeding practices imposed by parents, are major factors in Food Intake control [218]
Lifestyle Issues
Alcohol and Drugs
Poor Nutrition
Liver, Brain damage
Nicotine (oxygen poison)
Carbon monoxide (oxygen blocker)
Aerobic excercise
burns more Sugar than Fat
(sweating, huffing and puffing)
Most likely mechanism for the
reduction in Fat oxidation during high-intensity
exercise is a downregulation of carnitine palmitoyltransferase I, either by a marked decline in free carnitine availability, or by a decrease in intracellular pH.
At high exercise intensities (usually sustainable only by highly trained athletes), muscle Glycogen can be depleted within 2 hours, and this can represent 300-400 grams of total carbohydrate or so.
Increasing Calories burned to 10-25% of daily calories causes Weight Loss in Obese patients [33]
The majority of research shows that Women derive a greater proportion of their Energy Expenditure from
Fats during low to moderate intensity excercise
relative to Men.
Low intensity exercise
uses majority of
Energy from Fat
as a percentage. Low intensity Cardio workout for longer duration is recommended (Slow-twitch). However, a higher Total Energy Expenditure does come from more intense excercise levels (absolute Calories), so shorter durations of higher intensity can be added.
Total Activity Level and Toning is important
Insulin inhibits Lipolysis, so Fat is stored
instead of being used.
Metabolic Androgen Syndrome
Coffee, Tea
(Caffeine, Theophylline) blocks Phosphodiestersae, increasing cAMP and productions of Fatty Acids from Adipose
Green Tea increases Fat Oxidation
Inhibits CPMT, increasing NE, prolonging effect of NE (without increase)
36 to 41%
Well fed rats had no preference for 30% Corn Oil Emulsion (nutritive) versus 30% Mineral Oil Emulsion (nonnutritive ) [158, 160]
Hungry rats select Food that has more Calories
Food-deprived rats had an 85% preference for the nutritive Corn Oil Emulsion
over nonnutritive Mineral Oil emulsion
Energy Intake did not change with reduction in Fat percentage [160]
Fat-modified foods did not change Preference for Hi-Fat Foods
in human subjects, even if Fat intake was significantly reduced
51% vs 30% Fat Diets and (Plateuas at 21% Calories as Fat)
63% Calories as Fat increased Energy Intake, however
[160, 163, 165]
Hi-Fat Snacks
Rats fed
ad-lib Hi-Fat Snack Foods
more Calories
(4354 vs 3983 kcal), gained
more Body Fat
Rats feed a
40% kcal Hi-Fat Diet
for 10 weeks had
Higher Insulin
Higher Insulin Resistance
with a Glucose load
left upper figure p162 insulin levels [ ]
Reversed within 3 days of switching to a 30% kcal Fat Diet.
Lo-Fat Snacks
Rats fed
Lo-Fat Snack food
consumed a greater percentage of Energy as Carbohydrate
Rats on Lo-Fat Diets had
more Lean Body mass
than Control or Hi-Fat Diets, but also
more Fat Mass and Weight Gain
(for same Calorie Intake)
This degree of Fat replacement
could not be replicated in a Human Diet
May indicate differences in Activity
Weight Control
Health Risks
Weight Loss alone decreases Total Cholesterol by 50%, LDL by 60%, and Triglycerides by 70% [149]
Respiratory Quotient RQ
(volume CO2 produced/volume O2 consumed, a molar ratio)
Food is burned
to CO2 and H2O
z + (
w-z)O2 -> C02 + H20 (Carbs)
CxHy + (
w) O2 -> C02 + H20 (Fat)
exhaled /
Ratio of Carbon to Oxygen
in burned food
Carb Oxidation to Fat Oxidation
Normal RQ is
0.7 -1.0
(usually about 0.8)
RQ of Foods
Lipogenesis 1.0-1.2
conversion of Carbohydrates and Organic Acids to Fat)
Glucose oxidation 1.0
Protein oxidation 0.82
Fat oxidation
Burning Carbs means Hi RQ
HI RQ Associated with Weight Gain
Sugar uses less O2 (
carbs have OH groups)
Less Oxygen needed when burn carbs (altitude effects)??
Burning more Sugar means less Sugar available, so get hungrier???
Burning Fat means Lo RQ
Fat uses more O2, lowers ratio
Fat produces more H2O ??
Body Weight Regulation Mechanisms
A Majority of nutrition studies in Animals involve a single dietary manipulation. [156]
Purified laboratory diets do not represent human diets with more limited food choices.
Non-Human Primate studies have more limited cost and subject numbers than rodents and take longer (decades)
Gut Peptides
signal the brain through vagus
fferent nerve
Cholecystekinin, Bombesin, Neurotensin, Glucagon-like Peptide
Modulate duration and amount of a single meal
regulation (complex process)
Lesions of ventro
hypothalamus cause
Lesions of ventro
hypothalamus cause
weight loss
Thought to be a feedback signal from
body mass or body fat mass
Expressed in Adipose tissue
Correlates with body mass index and body fat
Injections of Leptin increases energy expenditure and decreases appetite
Leptin resistance in obese people (probable signal transduction pathway, beyond receptor level)
Other Hormones
Galanin, Polypeptide y (PPY), Corticotropin-Releasing Hormone (CRH), Opioids, Insulin
Hypotheses for Regulation
increased Leptin -->
Neuropeptide Y -->
Food Intake
Cortisol Releasing Hormone (CRH) -->
Food Intake
Hi Stress, Hi Cortisol, Lo CRH, Lo ACTH situations --> ?
Three metabolic Predictors of Weight Gain
Low Resting Energy Expenditure (REE)
Family members tend to be similar
How much Food burned at rest
Elevated Respiratory Quotient (RQ)
(Hi RQ = Hi Carb Oxidation)
Individuals with
higher RQ were more likely to gain weight
over a five year period [32]
Hi RQ = Hi Carb Oxidation, Lo Fat Oxidation
Hi RQ = less Oxygen used
Hi RQ
will preferentially
oxidize Carbohydrate
, depositing Fat
Carbohydrate deposited as Glycogen
signals satiety
, inhibits further intake
Fat deposited easily, directly into Fat cells, which creates
no signals of satiety
How much Oxygen is used to burn that Food
Insulin Sensitivity
Insulin shifts to preferentially use Carbohydrate for fuel in Muscle (Burn Carbs)
Insulin shifts to promote Fatty Acid Entry into Fat cells (Store Fat)
Insulin augments
Lipoprotein Lipase (LPL) actions in Adipose (Store Fat)
Lipolysis, Fat Release (No Release)
Adipose in Obese very sensitive to Insulin
Hi Carbs induce Hi Insulin Induces above (Hi Carb Diet)?
Insulin Resistance limits further Fat gain ? [39] [ ]
How much Fat is burned by Muscles
(versus Stored in Adipose)
Diet versus Exercise for Weight Loss
Diet only
body weight
of Lean mass
in Fat mass
Activity only
(-500 kcal/day)
body weight
gain in lean mass
in fat mass
Diet plus Activity
(-250 kcal/day, -250 kcal/day)
body weight
gain in lean mass
in fat mass with combined approach
Zuti, W.B., & Gelding, L.A. (1976). Comparing diet and exercise as weight reduction tools.
Physician and
Sportsmedicine, 4,
Energy Balance
Metabolic Regulation
Metabolic fuels used by the body changes with the Energy requirements, Composition of the diet, Nutrient and Energy Intakes.
Balance of each Macronutrient appears to be
regulated separately
There is little new Lipogenesis (newly made Fat that gets Stored)
Approximate Energy Values for Food (kcal/g)
Food Fats 37
Ethanol 29
Food Protein 17
Food Small Carbohydrate 16
Food Carbohydrate/UCC 8 (Undigestible Complex Carbohydrates ~50% available)
Fuel sources are burned in a specific order depending on availability:
Protein (17)
Fat (37)
in kcals
All macronutrients are metabolized completely to CO
and H
0, (except Protein)
Protein is incompletely metabolized, due to deamination and ureogenesis
ETOH cannot be stored and must be oxidized, ultimately at the expensive of fat oxidation, which promotes fat storage
however, liver converts amino acids, glucose and alcohol to fat [p48]
Excess Protein or Carbohydrate is preferentially burned next
Positive balance of Protein leads to a rapid increase in the Protein oxidation, depending on the
bodies requirements for Amino Acids, and induction of the enzymes for Protein metabolism.
Same for positive intake of CHO
No mechanism to convert Fatty Acids to Glucose in animals
Additional Energy is used to Store CHO or Fat [p51]
The cost of converting ingested Carbohydrate to New Fat is about 24% per calorie of ingested Carbohydrate
The cost of converting ingested Carbohydrate to Glycogen is about 5% per calorie of ingested Carbohydrate
The cost of converting ingested Fat to Stored Fat is about 2%
Protein to Stored Fat - goes thru Carbohydrates First
cannot be stored and is disposed of by obligatory oxidation, ultimately at the expense of fat oxidation
Promotes Fat Storage of Dietary Fat. [49]
Storage as a percentage of available Energy
to Stored Fat ~26%
to Stored Glycogen ~25%
to Stored Glycogen ~5%
to Stored Fat ~2%
Does this mean that only half of the protein calories ingested ever gets stored as fat???
Energy Intake
- Effect of Diet Composition for Weight Reduction Diets
Weight and Volume
are important factors in Food Intake. Perception of Weight and Food Volume cues changes only gradually [61]
Carbohydrate Intake
determines the food oxidation ratio
CHO, not Fat, is preferentially oxidized
on Hi-Fat/Hi-Carb diets
CHO becomes the preferred metabolic fuel
as Carbohydrate intake increases [50]
Dietary CHO is spared to meet demand on Hi-Fat/Lo-Carb diets
Fat oxidation will increase to meet the energy requirements, conserving CHO
when Intake and Stores decrease
Requirements for Glucose oxidation is satisfied under all but the most extreme conditions of Carbohydrate deprivation.
Glucose-Alanine and Cori Cycles insure supply of Glucose
Physical state of Carbohydrate
may be important in reducing Total Calorie Intake.
Starches may produce a more blunted
, yet prolonged influence on satiety than mono- and di- saccharides, but it is relatively modest.
Undigestable Carbohydrates (UCC)
Fat absorption
enhance satiation
meal sizes.
Calories in drinks appear to be poorly compensated for
compared to solid food [62].
Calories in drinks do not caused an aadjusted
decreased intake to compensate
Alcohol (cannot be stored) or high loads of Protein (converted into Carbs) blocks CHO oxidation
(HP), (HF), (HC) Weight Reducing Diets showed
no difference in Total Weight Loss
over two weeks.
CHO and Fat are equivalent with the same Calorie Intake (Iso-Energetic)
[p57, 50]
Hi Fat (HF) and Lo Fat (LF) diets are equivalent
for effect on how much you eat
CHO or Fat leads to Stored Fat
Hi Fat diet (Fatty Acid increase) spares Carbs, Hi Carb diet spares Fat
Hi dietary
leads to
storage of dietary Fat
Hi dietary
leads to
storage of dietary Fat
No difference between Hi-Fat (HF) and Lo-Fat (LF) diets as to Total Pounds lost
(for the same amounts of Food and Calories)
Reductions in Fat or CHO Intake are
compensated for by increased Intake
Decreasing the Fat content
dietary Energy Density
, can lead to a
modest but prolonged
in Energy Intake
(HC) and (HF) dieters lose a higher percentage of Body Water Weight
, so lose less Fat for given Weight Loss compared to (HP). [ ]
Little difference between types of Carbohydrates for Weight Loss
No difference between Hi-Carb (HC) and Hi-Fat (HF) diets
as to Lean Body pounds loss
Supplementing the diet with
UCC appears to have modest effects
Low energy density diet with fiber rich bulk
may have more favorable effects
Whole body new Lipogenesis can take place only under conditions of very High Carbohydrate (HC) diets
Lipid synthesis takes
3 days to induce with overfeeding of CHO
Builds up Glycogen stores first.
Little new Fat is made in that period.
Unless there is massive CHO feeding,
new Fat is not made
Speaks against high Carbohydrate diets
Hi Protein Diet (HP) Weight Reducing Diet
limits Protein wasting during dieting
, preserves lean body mass
HP diet limits the
in Energy Expenditure due to loss of Lean Body mass during dieting
Protein Intake or oxidation
subsequent Intake Calories more than CHO or Fat Intake.
The previous days cumulative stores and the oxidation of Protein and CHO stores were
negatively correlated to following days Energy Intake
fig3b [p56]
(HP) diets lose more Fat calories
Lo-Carb (LC) Weight Reducing Diet
Covert removal of 2.1MJ/d of Sugar from the diet
initially decreased Energy Intake
Followed by a
later increased Fat Intake
from 3.57 to 3.97 MJ/d
Maintained a net
Energy deficit
of 1.7MJ/d.
(MJ = Million Joules = Kilo KiloJoules = Kilo kiloCalories = Kcal )
Fat-Sugar "Seesaw"
is commonly seen. Diets low in Sugar are found to be High in Fat
Paradoxical effects of Sugar Intake
The views of the early 1970's were
that sweetness provided in the form of Calories stimulates Feeding and Obesity
Epidemiological data suggest
consumption of sugars is actually associated with thinness
This may not be causative:
physically active people may select more sugars
which they burn off (immediate burn)
Also, effects may be due to
cognitive cues
Time of Day
may alter the effect of Sugar loads [DrTim]
Low Calorie Breakfast
is associated with a
in daily Energy Intake
Drinks with or prior to Meals[181]
Hunger ratings were the same for different drinks
Lean Men
, Aspartame-sweetened
Water leads to a short-term
increase in appetite
Drinks induced a transient
suppression of appetite
-sweetened lemonade with meals
increased overall Calorie Intake
, and trended but was not significant 30-60mins before meals
Aspartame-sweetened lemonade
increased intake
the next day. [181]
Sucrose-sweeetend drinks
supressed appetite
and was compensated for. [64]
Soda [188]
Consumption of
Hi-Fructose Corn Syrup-sweetened Soda
Calorie Intake and Weight Gain.
Consumption of
Aspartame-sweetened Soda
Calorie Intake in both sexes
compared to no drink
Weight in Males
Weight change in Females however
Compensate with
Sugar Intake from other sources, so no overall increase in Sugar
Artificial Sweeteners [163]
Aspartame 1 g/kg body weight, caused hypothalamic lesions in
neonatal rats
Aspartame 2g/kg did
produce this lesion in NonHuman Primates
Aspartame Ester is metabolized in the same way as natural food
in Rodents, Rabbits and Monkeys
Hydrolyzed in the Intestine to di-peptide that is split into free amino acids and absorbed.
There was a trend for subjects who knew they had consumed
Aspartame to eat more
during the rest of the day.
Bulk Artificial Sweeteners (Inversion Sugars) may reduce Fat Gain compared to Sucrose, and increase Intestinal biobacterias, which may reduce the risk of Colon Cancer. [165]
Appetite Satiation
Those nutrients most readily oxidized (most thermogenic) are the most satisfying [61]
is more satiating than CHO
High Protein (HP) diet most satiating
at the same Energy Density by far [56, 60]
Amino Acid
Caloric Intake 100%, Glucose Infusions decrease 70%, and Fat infusions 50% [60]
is more satiating than Fat, but only in the short term
HC diet more satiating than HF
, but
only for the first hour after ingestion
Glycogen deposits
help Satiety (Carbohydrate Stores exert a negative feedback on Energy Intake)
drop in plasma Glucose
predicts meal initiation
Small infusion of Glucose blocks this drop, and delays feeding by up to three hours
Use small Carbohydrate Snack, Protein soup prior to Meal?
Negative Energy Balance (dieting) while CHO is depleted
increases hunger above normal
. [p58]
Subjects felt significantly more hunger on Low Energy Density Diets than High Energy Density Diets when CHO was kept low
CHO depletion + Diet restriction = Hunger
completely bypasses appetite control, and may actually increase Energy Intake
Carbohydrate inhibits Fat oxidation
Fat oxidation during exercise is very sensitive to the interval between eating Carbohydrate and the onset of exercise and the duration of the exercise. This is due in part to the elevation of plasma Insulin in response to the Carbohydrate meal and the resultant inhibition of Lipolysis in Adipose tissue, thus reducing the mobilization of Free Fatty Acids (FFA) into the plasma. The effect is evident for at least 4 hours after eating 120g of Carbohydrate that has a high Glycemic Index. Under these conditions, the Carbohydrate reduces both Total Fat Oxidation and plasma FFA concentration (less Fat available to burn) during the first 50 minutes of moderate-intensity exercise. However, this suppression of Fat oxidation is reversed as the duration of exercise is increased; after 100 minutes of exeercise, the rate of Fat oxidation is similar, whether or not Carbohydrate was eaten before exercise. It appears that the body relies heavily on Carbohydrate and less on Fat when Carbohydrate is eaten during the previous few hours, and therefor Carbohydrate is preferred when it is available. It is likely that Insulin plays a role in regulating the mixture of Carbohydrate and Fat oxidized during exercise.
Sports Science Exchange, Fat Metabolism During Exercise #59
Glycemic Index of Foods
Energy Expenditure
Amount and composition of Diet consumed has little impact of Total Energy Expenditure in the
short term
There is little ability to dissipate excess Energy Intake by increasing the rate of metabolism (Energy Expenditure).
Excess energy, taken in the form of any nutrient, ultimately promotes fat storage
An increase in the oxidation of Protein or CHO leads to decreased oxidation of Fat, and
promotes Fat storage
What becomes important is the effects of nutrients on appetite.
Fat to CHO ratio of the diet had no detectable effect on Energy Expenditure
Storage capacity for Protein and CHO is limited (has to be burned)
Converting CHO to Fat is energetically expensive
though, so the body avoids Fat synthesis
contributes more than Fat to
immediate postprandial Energy Expenditure (EE)
CHO is the major fuel being oxidized and stored immediately postprandial
Little energy is used for fat absorption during this period.
Beyond that time, Fat oxidation contributes more to the Energy Expenditure (because no carbs around)
CHO to Fat storage is important only in CHO overfeeding
(not on Normal or Hi Fat diet).
CHO overfeeding increases CHO oxidation and Energy Expenditure by 15-25% [52]
Fat overfeeding increases CHO oxidation or Energy Expenditure only by 50-10%
The body would rather
the Carbohydrate and
the Fat.
ingestion induces the largest obligatory metabolic
rise in EE
due to metabolism, costs of protein synthesis, gluconeogenesis, and ureogenesis. This is 25% per calorie of ingested Protein.
What becomes important is the effects of nutrients on
Preparation (Microwave
, more resistant to digestion)
After weight loss, Fat Oxidation drops significantly [175]
Fig 5 [176]
Fat Intake
Obesity is less prevalent in countries with a
low Fat to Energy ratio
(China, Japan)
Also have a
lower Total Energy Intake
There is a positive association between
Fat Intake
and Baseline
Body Mass Index
Baseline Fat Intake
not associated with subsequent
weight gain
Little evidence for an effect of
Fat Intake
on daily
Fat Intake
may not cause
Weight Gain
**Pima Indians had the
same Energy Expenditure on a Hi-Fat or Hi-Carbohydrate diet
Fat oxidation depends on Total Calorie
balance, not Fat Intake (fills out the energy needs- use vs storage, see below)
diets tend to promote Overeating and Weight Gain
Fat has minimal appetite-suppressant effects
Eat more of everything then
Short- and Medium- term Energy Balance
Protein and Carbohydrate are oxidized in proportion to their intakes.
The body has limited capacity for carbohydrate storage, and tightly regulates Protein balance.
Increased oxidation of CHO and Protein leads to diminished Fat Oxidation under
Energy Surplus
Dietary Fat is oxidized to match the energy needs
Protein and Carbohydrate Food has been oxidized.
Excess Fat Intake is stored as Fat [174]
9 hours after a Lo Fat breakfast
in one example, Carbohydrate and Protein intakes were completely Oxidized, but Fat Balance was
When additional fat was added in this Fasting State, it was Stored as Fat, not utilized as Energy
[38 Flatt et al.]
Support for
avoiding Hi Fat snacks
"Fat takes up the slack" in Energy needs
Long-Term Energy Balance
Fat Oxidation rate increases as Fat mass increases, to
reach a new equilibrium
10kg gain in fat mass increased Fat oxidation by 180 kcal (20g/day) [Shutz et al. 39]
Probably due to increased Insulin Resistance (less insulin sensitivity) ??? [ ]
Reduction of Fat in Margarine, Mayonanaise and Salad Dressing have the greatest impact on Dietary Energy Intake [82]
"Fat sticks"
No change in the caloric requirement to maintain weight or concentrations of T3 was found after long-term (3 mo) of
Fat overfeeding
. (Danforth)
Fat Storage
High levels of Lipoprotein Lipase (LPL) in Adipose deposits Fat
Fatty acids are transported attached to the major Protein in the circulation, Albumin
Free Fatty Acid
created from the breakdown of circulating Triglycerides
enters cells and is stored
Fatty Acid synthesis occurs in the
of Liver, Adipose and Mammary Glands (humans)
Half-life of Lipoprotein Lipase (LPL, deposits Fat in adipose)
2 vs 4 hrs
non-fasting (for white vs brown Adipose)
24 vs 40 hrs
fasting is down regulated (for White vs Brown Adipose)
Gene that regulates LPL activity in adipose tissue may be abnormal (Obesity, Insulin resistance, and related metabolic disorders)
For Obese subjects, LPL-specific activity was
unresponsive to a meal
For Obese subjects, LPL activity
failed to be down-regulated on fasting
(higher in obese subjects than in lean controls)
If all the Energy Stored as Fat in the body (50,000 kcal) were stored as Glycogen (Carbohydrate), it would add 100 pounds
Fatty Acid Beta Oxidation Enzyme Systems
Oxidation of Fats [40]
Occurs in LIver and MuscleMitochondria.
Fatty oxidation also occurs in Peroxisomes yielding Hydrogen Peroxidase, not ATP
Lipoprotein-bound Triglycerides are hydrolyzed to Glycerol and Free (unesterified) Fatty Acids by Lipoprotein Lipase (LPL)
Fatty Acids enter the cell
Fatty Acids picked up by CoA to Acyl CoA
Acyl CoA picked up by
Carnitine Palmitoyl Transferase
Acyl CoA-CPT enters
by Malonyl CoA)
Acyl CoA oxidzed to Acetyl CoA in Mitochondria, and transported to the Cytosl for burning as Citrate
Slow-twitch muscles use
Oxidation as main source of ATP (sustained excercise)
Estrogen may mobilize Fat from Adipose. It enhances epinephrine, which increases lipolysis in Adipose tissue thru HSL
Estrogen stimulates the production of Growth Hormone (GH), inhibiting Glucose uptake and mobilizing FFA from Adipose. GH also inhibits Insulin produstion from the Pancreas and stimulating HSL promoting Lipolysis in Adipose
Lipoprotein Lipase (LPL)
Hydrolyzes Free Fatty Acids from Triglycerides at Cell Membrane
Partitions Triglycerides into Adipose (Storage) and Muscle (Oxidation) Cells
Muscle LPL
Muscle LPL
is a rate limiting step
At rest, Fatty Acid oxidation accounts for 80% of Muscle substrate oxidation
Inverse correlation between muscle LPL activity and RQ (Muscle Tone Lowers RQ)
Hydroxyl Acyl CoA Dehydrogenase (
Related to whole body fat utilization
Inverse correlation between Muscle
activity and RQ
Acyl CoA Hydroxylase (ACC)
Synthesizes Malonyl CoA
Malonyl CoA
Controls entry of Acyl CoA into Mitochondria
for Acyl CoA
Signals fuel availability (Storage vs Burn)
Inhibited by Carbs? [ ]
Chains with an odd number of carbons are oxidized as even numbered, but final products are Prioprionyl CoA and Acetyls Coa. Propionyl CoA is converted to Methylmalonyl CoA and then to Methylmalonyl CoA, Succinyl CoA, and goes into the TCA cycle. It requires enzyme methylmalonyl mutase and Vitamin B12.
Lipolysis is inhibited by insulin
. It leads to decreased cAMP thru Phosphodiesterase
Reduced Fat strategies
Dramatic decreases in total Fat can result in marked decreases in Saturated Fat
diet higher in Total Fat (~35% of calories), yet low in Saturated Fat, may be preferable
for certain individuals, such as with Diabetes
Peanuts and Olive Oil
are rich sources of mono-unsaturated fat, and Peanuts are a source of Protein as well. [87]
Substitution of Olive Oil reduces Calories
Substitution of Peanuts
Fat and increases Protein Calories
Fat reduction strategies (Modified Milk, Meat, and Fat products) did not significantly alter the nutrient quality of the diets
With the exception of two nutrients (
Vitamin E
Other Micronutrient content continue to be greater than two-thirds of RDA.
Table 2 [p88]
Using all NonFat products can result in 16% Energy from Fat (as compared to average 34%).
If all fat reduction strategies are applied, dietary Fat is reduced to possibly
dangerously low levels of 7 to 8% energy
These are 50 percent lower than the 15 percent recommended, making nutrient
deficiencies likely
Reduced Fat foods reduce the intakes of Fat, but not the Intake of Calories
in the MSFAT trial [p103]
Those who use three or more Reduced Fat foods ate higher Total Caloric Intake
than did those who consumed none
No changes in body weight over a study period of six-months. [103]
Vitamin A intake was higher
Zinc intake was higher
Ion intake was higher
Metabolic Changes with Diet Calorie Restriction
BMR decreases 20%
at beginning of a Calorie Restricted Diet
Glycoysis Pyruvate goes to Acetone [ ]
Acetone goes to Acetic Acid and Lactic Acid, probably thru Acetaldehyde intermediate
Especially in ketoacidosis,
Ketone bodies may also be generated in the periphery in addition to Liver
Thyroid Hormones T3 and T4 go
with Calorie Restriction
TSH does
go up
Less T4 to T3
How about Free T4?
Suppression of Pituitary vs Thyroid Stimulation?
Body weight does not parallel CHO
Energy Balance under certain circumstances
Weight Density for Carbohydrate forms vary (different from Fat)
Glycogen contains less water
than equivalent Sugars that comprise it
Hydrolysis of Polysaccharides requires adding Water
For every Glycosidic Starch bond lysed, a water molecule is used
100g of Starch gives 110g of Monosaccharide (more energy)
Glycogen weighs less than the equivalent Food Calories (more Energy Dense)
Initial Weight loss in Diet is Water when use Glycogen Stores
Loss of water
at beginning of diet
increase in water weight loss from Carb Stores per Calorie [ ]
Glucagon effect to maintain Glucose
CHO is also
Stored as Glycogen with additional H
in 1:3 ratio (
) [52]
A net
change in CHO of 330g gives a 1kg weight change
burning of Glycogen loses 4 times as much weight
when burned, the storing of Glycogen gains 4 times as much weight when stored, as the equivalent Fat per Calorie.
Burning Carbs loses more Weight than burning Glycogen
(over two weeks)
When subjects overfed with 40% more CHO Calories, weight increased by 1.35 kg
When subjects underfed by 40% less CHO Calories, weight decreased by 1.70kg
When subjects overfed with 40% more Fat Calories, weight increased by by 0.84kg
When subjects underfed by 40% less Fat Calories, weight decreased by 0.72kg
Endocrinology Issues
Hyperinsulin, high Carbohydrates increases Glucose transport into fat cells
increases glucose output from liver and decreases use in periphery
is a powerful stimulator of Insulin secretion (and
proportional to glucose
concentration) [p287] [ ]
what foods to avoid? [ ]
Amino acids
induce Glucagon
low sugar, hi protein --> increased glucagon, decreased insulin??
increases Glucagon
Hi Glucose, Hi Insulin, Hi FFA
inhibit Glucagon
Glucose or Carbohydrate rich meal
Duodenal stimulation of CCK suppresses feeding
Thyroid hormone, Glucagon
increases cAMP
Effects of increased cAMP
Increases Glucose level in fasting state (from Glycogen, and new in liver)
increases Malonyl CoA (used to make Triglycerides)
increases Lipolysis
?after a meal, D cells of pancreas, tryptophan load
Progesterone increases MAO
synaptic NE
Williams Endocrinology, 6th edition
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text:
Papa E had the prawn linguine. Pan fried garlicky prawn with shaved fennel, tomatoes, chili and rocket with fresh pasta.
Our verdict: Papa E loved the crispy squid. We also think that the pasta was excellent. Adding fresh garlic and parsley to the chips have added wonderful aroma & flavours =) The steak was fine, but I have to say that I've tasted better.
Unfortunately there was a big group of noisy girls there that made it extremely hard to hold a proper conversation. Especially when there was already a loud-ish music playing in the the restaurant. Good thing that we have been warned by friends that the place could be a bit loud & busy (since it was really popular).
Because of the name, the food were quiet expensive for what they are. Nevertheless, Papa E and I still had a good lunch. Although I am not sure if we would go back even if we're lucky to be given another voucher. x


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Photo styling can be a serious challenge when you have no idea where to start.
How many props should I add? Do I own enough props? Where do I put the main item? Why don't my photos look like hers?
These are all questions I've heard from bloggers from all over the globe. Too often I find talented bloggers worrying too much about their photos looking like someone elses when instead, they should be focusing on their own style.
Without sounding like a nasty pastie, one of the most important tips I can give you when it comes to photo styling is to do what you want to do.
Don't be a sheep. Don't follow the pack.
Just because everyone else is using marble backgrounds doesn't mean you have to. (Not stabbing at anyone who uses marble, I use marble hehe)
You just do you.
When I first started blogging, I had no idea about photo styling when it came to products.
Sure, I'd shot hundreds, maybe even thousands, of portraits before. But products? Nope!
I just threw my items on whatever surface was available and snapped away from birds eye view and called it a day.
Little did I know that within half a year I would be receiving question after question, day after day, about photography & styling in particular. Yikes! Times have changed.
You see, no one is born a professional when it comes to photography. We learn from our experiences after all. So experiment with colour, experiment with layouts & most of all, actually enjoy experimenting!
So, without further ado, here's a few photo styling tips I wish I had of known sooner.
Create A Props Stash
Props don't have to be expensive.
In fact, some of my favourite props are actually from around the house! Clothing, high heels, handbags, rugs & blankets, jewellery, hair ribbons & general home decor.
I know that a lot of you probably think that I'm full of *crap* right now because you might have seen Ikea drawers on Snapchat. But…. Let me just say that my collection of props has been gathered over time.
Being a naturally creative person, I love collecting little trinkets, ribbons and all sorts of pretty things. So, I guess you could say I have an excuse. *cough*
Choose A Theme
Have some kind of story behind each photo.
It doesn't matter if it's a new skincare range you're trying, a pair of shoes or your handbag collection.
Try and look at the photo as a visual, photographic story. Add some life with textures, plants or even yourself (a hand will do the trick!)
You can even try experimenting with colours. I often create colour themed photos over on my Instagram!
Be careful not to overdo it with colours & patterns though. Using bright colours, bold patterns and loads of textures in the one shot can be too much. Why not even go the opposite and create a monochrome shot like this one?! Mmmmm monochrome..
Keep It Simple
Avoid clutter and don't over think it.
Play around with your props – add in a few, take a shot and see how it looks. No good? There's no need to stress, you can just take a few out and take a new shot.
You see, styling your photos isn't always as simple as nailing it the first time. In fact, it's very rare that I lay out my background, set up my props and get the perfect shot first go.
Don't Forget To Be Yourself
I said this earlier, but this could be the most important tip I've ever given here on my blog.
When it comes to styling, there really is no right or wrong way to do it. What works for me might not work for you. What works for you might not work for me.
Play around with props, backgrounds and whatever else tickles your fancy. If you think it works, I say go for it! Every photo you capture is giving you more experience. The more experience you have, the better!
You do you.
Liked this post? Don't forget to pin it to Pinterest & read again later!


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Luck was smiling on me yesterday. I was gifted two tickets to see the dress rehearsal of the Vancouver 2010 Olympic Opening Ceremonies!
Now don't get all excited I'm not going to spill the beans about what I saw or who performed. I respect the producers wish to keep it a surprise. What I will do is tell you how I felt and the challenges and success of actually getting in to BC Place to see the dress rehearsal.
To start with the the line ups of people were amazing. We started at Robson and Beatty at 3:40pm and we didn't get into BC Place until 5:05pm. Now luckily the dress rehearsal only had about a 1/3 capacity inside so if you are seeing the Official Opening Ceremonies I highly recommend giving yourself plenty of time to get inside so you don't miss a thing.
The actual entrance into BC Place was at the corner of Nelson and Pacific and it was a bit of a zoo. Not much if any signage and no crowd fencing so it was almost a bit like a mosh pit. The Energy was electric, I saw many people I knew in the crowd and all faces were smiling and full of anticipation. I was already starting to feel my Canadian pride seeing how well mannered we all were + the huge volunteer force in their Olympic outfits.
So after getting through the airport like security we are now inside BC Place. Another line up at the concession stand. This was actually slower and more painful than security. Staff are really unsure and they actually ran out of the veggie dog my friend ordered so we had to wait 10 minutes on the side. Ok now we are in our seats, we enjoyed the remaining moments of the preshow. the sound was a bit echoed but that is what a dress rehearsal is for. To fix technical difficulties.
6pm sharp the dress rehearsal begins and my heart filled with pride. Multiple times during the show I had tears of joy in my eyes. The show was magnificent and even though most of the big performers weren't there I was uplifted and truly awed. I think the world will really understand what it means to be Canadian. More importantly I think this will help Canadians remember what it means to be Canadian.
My only disappointment from the night is the realization that I won't get to see in live on opening night. If you are going be loud, be proud, be Canadian!


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India's top court has sentenced a controversial sitting judge to six months in prison after he was found guilty of contempt. Calcutta High Court Justice Chinnaswamy Swaminathan Karnan was ordered to be sent to jail on Tuesday (9 May) for allegedly making scandalous remarks against his fellow judges.
It is believed to be the first time in Indian judicial history that a sitting judge has been sentenced to a prison term. The court has asked police in the eastern Indian state of West Bengal to arrest him immediately. But Karnan is reported to have travelled from Kolkata to his hometown Chennai, south India, on Monday night.
Karnan has had a months-long face-off with the judges of the Supreme Court, following which he was stripped of his judicial powers earlier in February.
The Supreme Court in its verdict on Tuesday described Karnan's confrontation with his colleagues as the "gravest of all" and said he had "abused the judicial powers and the discretion". It has also banned media from publishing or broadcasting Karnan's comments.
The controversy began when Karnan wrote a letter to Prime Minister Narendra Modi in January requesting him to order an investigation against his fellow judges at the Madras High Court, where he was serving at that time. He also wanted a probe into corruption allegations against the apex court.
In February, the Supreme Court had ordered him to explain his allegations with evidence, which Karnan failed to provide. He still urged Modi to investigate and take action against some 20 judges he claimed were corrupt.
He was eventually issued a bailable warrant in March and barred from performing any judicial or administrative duties.
Karnan, however, rejected the warrant and accused the Supreme Court judges of caste discrimination. He even banned seven judges from travelling out of the country.
The events followed a string of tit-for-tat orders between Karnan and the apex court, with the former reportedly remaining defiant throughout.
Earlier this month, a seven-judge Supreme Court bench, which included the Chief Justice of India J S Khehar, ordered a medical evaluation for Karnan. But the 61-year-old refused to comply and angrily responded by ordering similar tests for the seven judges.
On 8 May, Karnan took an unprecedented step by sentencing Khehar and the other judges of the apex court to a five-year jail term. His order alleged the judges were guilty of discrimination.