Fitness, Wellness, Whole Health

Weight Loss Facts

Slim down at a slow and steady rate, eat less / move more:

  • There are 3500 calories in a pound of fat.
  • It is safe to lose 1.5 to 2.0 pounds per week.
  • It is generally unsafe to lose more than 2.0 pounds per week.
  • To lose 1 pound per week, you need a daily reduction of 500 calories/day, which is a reduction of 3500 calories/week.

To achieve a reduction of 500 calories per day, for losing 1 pound/week:

Reduce caloric consumption by 500 calories/day.

Or, ideally, eat less and move more.  Eat 250 calories less per day.  Plus, exercise to burn 250 calories.

To lose 2 pounds per week, double the above number:  1000 calorie/day reduction, 7000 calories per week.

Caloric values for some favorite, but unhealthy  foods:

Food                                                      Calories
Bacon, 1 slice                                          44
Beer, 1 can                                             154
Bread, 1 slice white                               79
Cereal, sugared, ¾ Cup                        100
Chips, potato, 1 oz                                 152
Cookie, 1 oz butter cookie                   132
Cracker, 5 regular size                           81
French fries, 1 med serving                  365
Ice Cream, ½ cup vanilla                     137
Soda, 12 oz. can                                      150
Pizza, 1 slice                                            285

Caloric values for some favorite, healthy foods:

Food                                                      Calories
Apple, 1                                                     95
Banana, 1                                                105
Brown rice, ½ Cup                                 108
Carrots, 1 med.                                          25
Chicken breast, 3 oz.                              140
Cheese, 1 slice, American                       104
Dark chocolate, 1 oz.                               155
Eggs, 1 lg. boiled                                        78
Green beans, 1 Cup                                    31
Salmon, 3 oz., raw                                     177
Walnuts, ¼ Cup                                        180


To keep the pounds off after losing weight, a change in lifestyle is recommended.  Do the math!  Adjust your daily energy balance to achieve your desired calorie reduction.  Stay away from excess sugar and fat.

Whole Health

How to Lose a Pound of Body Weight

A person wanting to lose weight needs to burn more calories than are consumed, simple equation.  However metabolism, the rate at which an individual burns calories to maintain their bodily functions, also has an impact.  Metabolism differs from person to person.  It depends on muscle mass, activity level, height, and the sex of the individual.

To lose one pound in a week, a person must either reduce their caloric intake by 3,500 calories or burn an extra 3,500 calories (while keeping intake the same).

So, does that mean when trying to lose weight a person may eat what he/she wants as long as he/she is not eating too many calories?  Answer:  Yes and No.

To sustain health, the quality of the food ingested is important.  Eating low nutrient, fatty and processed foods can cause overeating because these foods are quickly digested, leaving you hungry shortly thereafter and undernourished.

Consuming these foods may lead to development of lifestyle diseases (disease that potentially can be prevented by changes in diet, environment, and lifestyle) such as Type II diabetes, heart disease, obesity, and osteoporosis.

Vegetables, whole grains, fruits, nuts and yogurt will fill you up longer.  Also, they are rich in fiber, vitamins, minerals and antioxidants that promote a healthy heart.  To meet daily requirements, eat a mix of unprocessed, nutrient-dense foods (foods that contain lots of nutrients compared to calories) every day. Look for foods that contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

Note:  To maintain good health it is best to not lose more than 1 to 1.5 lb. per week when in weight loss mode.


Are Veggie Chips Nutritious?

Question:  Are those ‘store bought’ veggie chips more nutritious than potato chips? 

Answer:  Usually not, veggie chips are high in calories and sodium, and they contain almost as much fat as regular potato chips.   Veggie chips aren’t much healthier than potato chips.

Most manufacturers of veggie chips claim that their products are made with fresh vegetables.  However, most of these snacks are actually made from potato or corn flour and small amounts of vegetable powder / puree which seems mostly to add color.

They are not nutritionally superior to potato chips.  Also, labels reveal that veggie chips contain high amounts of calories, salt and fats, and little else that is beneficial to health.  They usually cost more, too.  However, there are some veggie chip products that do provide some benefits.  Read the Nutrition Facts label on the package.

Typical Veggie Chip Nutrition – per 28 grams of product:

Description Amount % of recommended daily consumption
Calories 120 (36 from fat)
Carbohydrates 19 grams 6%
Sodium 250 milligrams 10%
Total Fat 4.0 grams 6%
Saturated Fat 0.5 grams 3%
Fiber 1.0 gram 4%
Protein 1.0 gram  

Vitamins A and C – Raw vegetables are great sources of vitamins A and C.  However,most veggie chips contain minimal vitamins or minerals, just a small amount of iron. Vitamins are lost during the process of making the veggie chips.

To make veggie chips, whole vegetables are converted to vegetable powder or puree, then this powder / puree is fried to produce veggie chips.  But little of this vegetable powder or puree remains in the final product.

Calcium and Iron – Most veggie chips do not provide any calcium.

Fiber – Fiber is present in in low amounts.  Most veggie chips contain 1 or 2 grams of fiber.

There are certain veggie chip products, such as Terra Exotic Vegetable Chips that contain small amounts of vitamins A and C and are made from slices of vegetables such as sweet potato and parsnip; Terra vegetable chips have 3 grams fiber.  They are much lower in sodium and are made from real slices of root vegetables such as sweet potato and parsnip. They are fried though.

For lower calorie and fat content, the best options are veggie chips from Robert’s American Gourmet and baked veggie chips.  For low-sodium chips go for Terra veggie chips or salt-free veggie chips

Make your own healthy veggie chips at home.  Chop kale and toss it with a small amount of olive oil and sea salt, pop it in the oven and bake until crispy.  More recipes appear in the blog below.