Journal

Notes on eating well

Practical notes on eating, training and keeping track.

How to calculate VO₂ and VCO₂ from breathing data

VO₂ describes oxygen used by the body, while VCO₂ describes carbon dioxide produced. This guide explains the measurements, equations and checks needed to calculate both values.
The 3 Day Military Diet: a practical review

The 3 Day Military Diet uses a short, tightly controlled eating plan followed by less structured days. This review explains the likely trade-offs and shows how to use your food log to assess it.
Is honey healthier than sugar? A practical look at the difference

Honey may seem like the more natural choice, yet that does not automatically make it nutritionally superior to table sugar. This guide explains what each contains, how portions compare and what matters when logging them.
How to Count Calories in Steamed Chinese Dumplings

There is no single calorie figure for every steamed Chinese dumpling because recipes and sizes vary widely. This guide explains what affects the total and how to record a useful estimate in your food log.
A Complete Beginner’s Guide to Strength Training

Strength training means asking your muscles to work against resistance, then gradually increasing the challenge. This guide explains the main movements, how to plan your first sessions and what to record alongside your food.
Which Drinks Use Stevia?

Stevia is a sweet-tasting ingredient used in drinks with less or no added sugar. This guide explains where you may find it, how to recognise it and what to record in your food diary.
How Many Calories Does Swimming Burn?

Swimming calorie burn depends on your body, stroke, effort and time in the water. This guide explains those factors and shows how to use estimates without treating them as exact.
The Complete Guide to Pinto Beans

Pinto beans are a versatile source of carbohydrate, fibre and plant protein. This guide explains how to prepare them, use them in meals and record them accurately in your food log.
Can Bananas Help With Weight Loss?

Bananas are filling, convenient and easy to track, but they do not cause weight loss on their own. This guide explains how to include them while keeping your overall calorie target in mind.
Are Mung Bean Noodles a Good Choice?

Mung bean noodles are light, versatile and easy to add to stir-fries, soups and salads. Here is what they provide, how they compare with whole mung beans and how to track them accurately.
Is corn gluten-free? What to check before you log it

Corn, also called maize, does not naturally contain the type of gluten found in wheat, barley and rye. This guide explains which corn foods are straightforward, where gluten can enter, and what to record in your food log.
How to Build Muscular Strength Over Time

Muscular strength improves when your muscles practise producing more force and receive enough support to recover. This guide explains how to plan your training, track progress and use your food log to support the work.
Foods High in Fructose and How to Track Them

Fructose occurs naturally in fruit and is also used in many sweeteners and packaged foods. This guide explains the main sources, how portions change the amount and what to record in your food log.
How Many Calories Do You Burn During Exercise?

There is no single calorie figure for a walk, run, ride or workout because energy use depends on both the activity and the person doing it. This guide explains what changes your burn, how estimates work and how to record exercise without treating the result as exact.
Low-carb cereals: what to look for and what to put in your bowl

Cereal can vary widely in carbohydrate, even when two options look similar. This guide explains which styles tend to be lower in carbs and how to fit them into the food tracking you already do.
Foods That Fit Both Low-Carb and Low-Fat Eating

Low-carb and low-fat eating can overlap, although the choice is narrower than either approach on its own. This guide explains which foods tend to fit, how preparation changes the numbers and what to check in your food log.
How many calories do 100 push-ups burn?

A set of 100 push-ups does not burn the same number of calories for everyone. This guide explains what changes the estimate and how to record the activity alongside your food intake.
Are udon noodles a healthy choice?

Udon noodles mainly provide carbohydrate, but their overall nutritional value depends on the rest of the bowl. Here is how to track them accurately and build a more balanced udon meal.
A practical plan for losing about 20 pounds in five to six months

Losing about 20 pounds in five to six months requires a consistent energy shortfall, but the result and timing depend on the person. This guide explains how to use your food log, build satisfying meals, stay active and prepare for maintenance.
Dietitian-approved ways to build a high-protein Taco Bell meal

A high-protein fast-food meal is not simply the menu item with the most meat or cheese. Here is how to use Taco Bell’s menu and nutrition information to build a meal that fits your personal targets.