F.A.Q.#2: How Many Calories Do I Need?

F.A.Q.#2: How Many Calories Do I Need?

A: Something you should know is that everything you do burns calories. Everything like talking, eating, watching tv, and even laying in bed all day, your body will be in constant calorie burning mode! This means that you have to be sure to give your body the proper amounts of calories for it to be able to run! So the first thing you want to do is find out the number of calories it takes for your body to function properly, which is called your BMR (Basal Metabolic Rate )a.k.a your "metabolism". After finding your BMR you will then add a number of calories representing the amount of energy needed for your daily activities, then adjust once more depending on whether you would like to lose or gain weight.

Ha! How I wish I looked like this while eating in bed!

Are you anxious to find out how? Well, there are several ways to find this information. The most accurate way is to get an Inbody measurement, available at Planet Infinity in Quezon City. But if you don't live near the area, or if you don't want to battle it out with the traffic, you can find your BMR with an online calculator or do some basic math calculations yourself!

Here is how you find what your daily calories should be...

Step 1: Find your BMR
This is the amount of calories(energy) needed for proper body function

    •    Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
    •    Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

My Calculation:
655 + (4.35 x 135lbs) + (4.7 x 65 inches) - (4.7 x 23 years old)
655 + (587.25) + (305.5) - (108.1)
My BMR (calories needed to run my body) = 1,440 Calories

Step 2: Activity Level 

Remember that everything you do burns calories, to be able to do them you will need the extra calories(energy) on top of your BMR.

 

Take your BMR number and multiply it by your level of activity.

    •    If you are sedentary (little or no exercise): BMR x 1.2
    •    If you are lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375
    •    If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
    •    If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725
    •    If you are extremely active (very hard exercise/sports and physical job): BMR x 1.9

 My Calculation:
1,440(BMR) x 1.55(Moderately Active)
Total Calories Needed = 2,232 calories

Step 3: What's Your Goal?
 For those who would like to lose or gain weight, adjust calories accordingly.

    •    Weight Loss: According to numerous research, 1 pound of fat is equal to roughly 3,500

         calories.  Meaning, you must cut from your diet 3,500 calories a week, or 500 calories a day, to   

         lose 1 pound a week. With that said, there are 3 ways of achieving this.

• Option #1:Cut 500 calories per day from your diet 
• This may feel like your depriving yourself

• Option #2: Burn off 500 calories with exercise
• This means being absolutely consistent with your workouts

• Option #3: Decrease Calories AND Exercise
• Easiest to follow with the fastest results

(2,232 calories - 500 calories = 1,732 calories)
I can still consume 1,732 calories in order for me to lose weight.

        

• Weight Gain: For weight gain all you would need to do is add 500 calories a day.

(2,232 calories + 500 calories = 2,732 calories)
I would now need to consume 2,732 calories in order for me to gain weight.

Once you find your number of calories you'll be officially on the right track to your fitness goals!

Again, if you have any questions please leave a comment below! 

Next: F.A.Q.#3: Are There Ways To Improve My BMR (Metabolism)?

Frequently Asked Questions About Calories

It's the first number we look for on the back of food packages, the number you consider to be bad or good food, the number you try to bring down, but the number that is usually kept high. Ah, yes.. It's calories!

If you're like most, all the numbers are giving you flash backs to your dreaded High School math class; It's confusing, It's frustrating, and the only number you understand is your 60% fail grade at the end of the semester. (Ok, maybe that was just me. :P)

In the next couple of posts I'll be putting together some easy-to-understand answers to the most frequently asked questions regarding calories. By the end of each post I hope that you'll have a better understanding on how our bodies work and how you can make it work for you!

I would like to say that I do not, in any way, have all the answers and the answers that I do give,do not come from me alone. I have spent many hours and sleepless nights of studying and researching on professionals, who specialize in certain health fields, so that I'll be able to give you the best information that I can to help you with your goals. What I really love about this blog is the opportunity that it gives us to all learn together. So I encourage, or even challenge, you to stump me with a good question! Trust that I'll do the research so that together we can all benefit from this blog.

Let's start at the beginning with the simplest question with an even simpler answer!

F.A.Q. #1 : What Exactly Are Calories?

A: A Calorie is a measurement of energy. Meaning, whatever amount of calories a meal or drink has, that's roughly how much energy your giving your body.





Next: F.A.Q. #2 : How Many Calories Do I Need?

Is Fructose Bad For Your Health?

Oh no! Not the fruit! This is some shocking news; hopefully I can find some other research done on this topic.

 If you don’t know what fructose is, fructose is a carbohydrate sugar that naturally comes from fruit.  Scientist from Dalhousie University say that consuming too much fructose is the leading reason for the West’s obesity epidemic, diabetes, and cardiovascular disease.

Although further research is needed they believe that fructose triggers oxidative stress and inflammation in the inner lining of blood vessels, which can lead to hardening of your arteries.

Again further studies are needed, so continue to include fruits into your diet since there are still many benefits to eating fruits.

I would love if anyone has further information about this. If you do please leave a comment in the box below!

Do Cruciferous Vegetables Help In Weight Loss?

 Cruciferous vegetables like broccoli, cauliflower, cabbage, and cress, may help in weight loss through the chemical called indole-3-carbinol. It may specifically reduce weight, body fat, blood sugar, insulin, and inflammation and it’s recently been linked to have anti-cancer properties. 

Fat-Fighting Recipes

Cream of Broccoli Mushroom Soup

Broccoli in Hoisini Sauce with Parsnip Rice

Curried Cabbage Pillows

High-Protein, Low-Carb Diet Increases Risk of Colorectal Cancer?

Although many confirm that a diet high in protein and low in carbs can cause a rapid rate of weight loss, scientist believe that in the long run a low carb diet has a more risk factors than benefits.

According to the studies from the University of Aberdeen in Scotland, a high-protein, low-carb diet maintained for 4 weeks decreases cancer-protective chemicals, and increases cancer-causing chemicals that can increase your risk of colorectal cancer.

Reason being is the lack of fiber intake taken during a high-protein diet. Therefore causing a decrease in the movement time through your gastrointestinal which can over expose your intestines to cancer-causing chemicals. 

When I first started eating raw I didn't go all the way, actually even up to now my diet is roughly around 80% Raw. I only hit 100% around 2-3 times a week. (It's very hard having a meat-loving husband.) In order for me to keep my digestive system moving I make sure to take in plenty of fibrous foods. If you don't know where to get you're fiber from, you can get it mostly from fresh fruits and vegetable and whole grains.

Chia Seeds - P1,550

My Favorite Fiber-Rich Foods:

• Papaya
• Dark Greens
• Lemmnos Natural Yogurt
• Whole Wheat, Multi-Grain, or Rye Bread
• Chia Seeds
• Iko Crackers
• Raw Oats

Although it has no fiber, I make sure to also take in plenty of water! Yes, it can be a hassle to get up and walk to the bathroom every 30mins, but eventually your body will get use to it. A trick that works for me is drinking about 600mL or 2 1/2 cups of water first thing in the morning before eating anything. Not only will it clear you out from the inside but it'll also reflect on the outside, giving you "clear and glowing" skin!

Healthy Eating is a Mental Disorder?

This has got to be the most outlandish thing I have ever heard!

Apparently, those who are focused on living a healthy life by eating right are now considered to be mentally disordered. In 1997 Dr. Steven Bratman created the name of a so-called "disease" called "Orthorexia Nervosa,"which means "nervous about correct eating." In other words, if you avoid eating foods that are processed, or foods with growth hormones, pesticides, genitically modified organisms, and artificial chemicals, you are now considered to have Orthorexia Nervosa; If you choose to nourish your body with the food it needs to be healthy instead of spending thousands of dollars on medical bills and drugs, you are now considered to have a mental disorder!

Although there has been frequent talks of Orthorexia up to now, the dumbest disease on earth has not been officially accepted to the American Psychiatric Association's  Diagnostic and Statistical Manual since 1997. Meaning, you just theoretically have the disease.

Well guys, I guess i'll be seeing you and a million other healthy people in the psychiatric ward!! .....Where did I put my straight jacket?

To find out more:  Orthorexia on Yahoo!

Omega-3 May Lower Risk of Heart Disease & Dementia

New research shows that Omega-3 fatty acids may lower levels of Homocysteine, an amino acid link to increased risks of Heart Disease and Dementia. Although more research needs to be done for this new development, Omega- 3 has more benefits than just for heart health. The benefits include reduced risk of certain cancers, better development of baby during pregnancy, joint health, and improvement of mood.

To ensure you are getting your Omega-3's, be sure to take a supplement but do not rely on the supplement alone. Remember that, by definition, supplement means: something added to complete a thing, supply a deficiency, or reinforce or extend a whole. In other words, be sure to get most of your Omega-3's from the food you consume and "back it up" by taking a supplement. The following is a list of some foods that contain this multi-benefit oil, according to NutritionData.

Omega-3 Foods:

• Spinach
• Arugula 
• Squash 
• Broccoli
• Kale
• Seaweed
• Soy Beans
• Berries 
• Guava
• Cherries
• Beans
• Wheat Germ
• Alfalfa Seeds
• Flaxseeds
• Chia Seeds
• Radish Seeds
• Grape Seeds
• Walnuts
• Sardines 
• Anchovies 
• Salmon

The Vitamin Wheel

Click the different tabs at the bottom to find out which Fruits and Vegetables can give you your needed vitamins!

Must Watch Health Documentaries!

1. Food Matters

 

Roughly 2 years ago I watched Food Matters as my first health documentary. After watching it I just couldn't believe, it was a hard thing to swallow, but as I continued to do my research I realized that the only thing that should be hard for me to swallow should be the bad food I've been giving my body.

Food Matters is an in-depth eye-opener about what your Doctor isn't telling you, or what he might not even know! Learn about what's really happening to your food, why you're always getting sick, and how with the right food you can heal disease.

 

2. Processed People

Processed People is another must watch documentary that is a lot like Food Matter. It covers topics such as Why do we have an obesity epidemic? What is a processed person? How do you reverse being processed? and What happens if we don't change our eating habits?

"Asian Tropic Salad"

• 2 Cups Mixed Greens
• 3 tbsp Home Dried Blueberries
• 2 tbsp chopped Lemnos Melon & Mango Fruit Cheese
• 3 Tbsp Calmonds
• 1 Tsp Bragg Sea Kelp Delight
• 1 Tbsp Newmen's Own Balsamic Vinaigrette

I was in the mood to "cook" but considering that it was a sudden urge, and I didn't have much in the house to work with, it came out pretty good! The salad was sweet and salty and very light. If I could though I would have probably chose a different dressing, I'm just not exactly sure as to what. Give it a try and let me know how you like it! Feel free to give suggestions!

Raw Food v. Eating a Healthier Diet

 

 Welcome to the first post of the Eat Right category!

I've been seeing a whole lot of people who are either for or against eating a raw food diet, see what I have experienced and decide for yourself what's right for you!