Summer in DECATHLON!

May has arrived and the heat also! So, it's time  to change clothes and get the summer clothes in the closet and.. here I'm  to advise and show you some clothes about summer!

Today, I choose, DECATHLON!

Starting for women, here I'm goint to leave the links about some clothes that I considere very useful for our P.E classes!! 

http://www.decathlon.es/C-1018135-camisetas

http://www.decathlon.es/C-1095207-mallas

http://www.decathlon.es/C-1018153-zapatillas-de-deporte

For men, I have..

http://www.decathlon.es/C-1018172-camisetas

http://www.decathlon.es/C-1095209-pantalones

I have to highligh the section "accesories and nutrition" where you can find all you need about sportwomen/man 's cares. I have been looking all the afternoon beacuse it's incredible!! 

#MyFitnessPal

Hi :-)  

I have to start greeting you the app MyFitnessPal. We are working with this app this term in order to control our alimentation. First, I introduced some data about my age, my weight, my hight. Then, I put my objetives determinating the number of calories (GET) and the percentages of the macronutrients. 

I have been doing a study with the app writting my diary´s food and now. As a consequence, now, I can analize all. Shall we start?

For starting, I have just posted these photos in which you can see the total calories that I need to survive settled of my activity. 

Some days, I had less calories that I should have and other days, I passed the calories. In a moment, I will explain you why this is like this! 

Now, I'm going to explain you these charts that are about calories that I consume dependind of the moment of the day. 

In "aperitifs" I include too the sandwich and the juice of the breaktime.

As you can see, my strong meal is produced at luch, follow by the breakfast. I suppose that this is good since the dinner have to be light and the "aperitifs" are only food that we eat in limited moments.

Knowing the percentages of calories that I consume, now, I want to know the cantity of macronutrients my body receive.

As you can verify, I´m usually close to get the suitable percentage. However, I can see too that, sometimes, I exceed the limit of lipids and it isn´t good. Other times, I exceed the limit of CH. I think that it´s produced beacuse of the food of the day. 

I check the grams that I have to consume and the grams that have been consumed and in many times, I have to ingest more grams.

I don't find where is written the notes...So, I tell you that I have been doing exercise 3 days of 7, dancing and doing muscular exercises :-) 

To sum up, now I'm conscious about the food that I eat. Therefore, I propose myself to look after my alimentation since I always have a number of calories smaller that the number of calories that I need. So, it's time to start controlling what I ate and try to bring a balanced diet. 

I´m sorry about the photos since some of them are too small.. please, you only have to click in and you'll see it better ;-) 

BM, GET and MACROS (%+gr)

In this post, I want to share with you my personal BM, GET and MACROS.

BM are the initials of Basal Metabolism. And, what is that? The Basal Metabolism is the minimum value of necessary energy that our body´s cell needs to survive.

To find out our BM we have to use this form:

(10 x kg) + (6,25 x cm) - (5 x years) - 161 = X

(10 x 51,3) + (6,25 x 162) - (5 x 16) -161=  1284'5 Kcal

So, my basal metabolism is 1284´5 Kcal. Consequently, I need that like the minimum for live.

GET or TEE are the initials os Total Energy Expenditure.  The Total Energy Expenditure is the amount of calories burned by the human body in one day adjusted to the amount of activity. There are five levels:

                                                 

                                                 1. Sedent (1,2 Kcal)

                                                 2. Light (1,375 Kcal)

                       BM   x                3. Moderate (1,55 Kcal)

                                                 4. Very Active (1,725 Kcal)

                                                 5. Hiperactive (1,9 Kcal)

We have to multiply the result of BM for the numbers of Kcal dependig of the level that we considerate we are.

  1284'5 x 1,375 = 1776'1875 Kcal

We've to know that nutrients are the molecules in food that all organisms need to make energy, grow, develop and reproduce. There are two main types of nutrients: macronutrients and micronutrients. 

What are the micronutrients? Micronutrients are comprised of vitamins and minerals which are required in small quantities to ensure normal metabolism, growth and physical well‐being. They play crucial roles in human nutrition. Furthermore, they prevent and treat diseases. 

Micronutrients are vitamins and minerals.

What are macronutrients? Macronutrients  are those nutrients required in large amounts that provide the energy needed to maintain body functions and carry out the activities of daily life. There are 3 macronutrients – carbohydrates, proteins and lipids

Carbohydrates - 4 Kcal (40%)

Lípids - 9 Kcal (30%)

Proteins - 4 Kcal (30%)

I have to discover my macronutrients so I have to do:

GET x 30%-40% / 4Kcal-9Kal

1776'1875 x 30 / 4 = 13321,4 gr CARBOHYDRATES

1776'1875 x 30 / 9 =  5920,63 gr LIPIDS

1776'1875 x 40 / 4 = 17761,88 gr PROTEINS

With those results, I can determinate my objetives in #MyFitnessPal for bringing a control of my food.

NEW PROJECT: #KASKOMIO

Third and last quarter. Can you imagine how we start? New projects and... awesome projects! We start with #kaskomio

You can imagine what is this project about. I guess it's time to start worrying about what we eat, isn't it? This project began last term with the "nutritive walks" where my classmates and I had a "topic" and our mission was to inform others. All topics were related with the food and I have to say that I have discovered things that have left me amazed. We eat things that harm us a lot :-(

So, I want to share with you the topics that we have worked and I leave mine, which is about illnesses that produces our mind associates with a false image of our physical.

https://docs.google.com/spreadsheets/d/1aHpqSnHgmMC6i8gtRt1lzXdEty7YDmsQ349gY39gPFc/edit#gid=0

https://www.dropbox.com/home/1%C2%BA%20BACH%20B%20-%20IES%20ATEGUA/%23kascom%C3%ADo%20TOPICS?preview=Eating+Disorders.docx

Not advance more, but I am sure I will learn a lot! :-) 

SEE YOU SOON!!!