From d43832dc841db9955faeff7a55b46d8c3fb13573 Mon Sep 17 00:00:00 2001 From: Brad Treloar Date: Tue, 21 Jan 2025 00:25:31 +1030 Subject: [PATCH] Add self-care notes --- docs/self-care/food/energy-balance.md | 14 ++++++++++ docs/self-care/food/energy-by-food-item.md | 31 ++++++++++++++++++++++ 2 files changed, 45 insertions(+) create mode 100644 docs/self-care/food/energy-balance.md create mode 100644 docs/self-care/food/energy-by-food-item.md diff --git a/docs/self-care/food/energy-balance.md b/docs/self-care/food/energy-balance.md new file mode 100644 index 0000000..b1c525e --- /dev/null +++ b/docs/self-care/food/energy-balance.md @@ -0,0 +1,14 @@ +# Energy balance + +BMR: 8.4 MJ + +Typical energy burned: ~10 MJ + +## Activity + +https://www.omnicalculator.com/sports/calories-burned + +| Exercise | MET | Extra Energy burned (MJ) | +| :--------------------------- | :-- | ------------------------ | +| Standing, 1 hour | 1.5 | 0.2 | +| Walking, 1 hour (6000 steps) | 3.8 | 1.2 | diff --git a/docs/self-care/food/energy-by-food-item.md b/docs/self-care/food/energy-by-food-item.md new file mode 100644 index 0000000..fc609af --- /dev/null +++ b/docs/self-care/food/energy-by-food-item.md @@ -0,0 +1,31 @@ +# Energy by food item + +## Breakfast + +| Item | Energy (MJ) | +| :---------------------- | :---------- | +| Peanut butter porridge | ??? | +| Bean Bar Croissant | 0.5 | +| Coffee, Large cappucino | 0.8 | + +## Lunch + +| Item | Energy (MJ) | +| :---------------------------- | :---------- | +| Two Ham and Cheese Croissants | ??? | +| Subway 6in Teriyaki | 2.5 | +| Cheeseburger with chips | 4.0 | + +## Dinner + +| Item | Energy (MJ) | +| :--------------------- | :---------- | +| Chicken & veg pie, 3/8 | 2.5 | + +## Dessert / snack + +| Item | Energy (MJ) | +| :-------------------------------------- | :---------- | +| Low fat mousse | 0.6 | +| Whittaker's Creamy Milk chocolate block | 8.0 | +| Chocolate Teddy bears | 4.0 |