Many people tell me they eat healthfully all the time, but what does eating healthy really mean? Healthy eating entails knowing how much protein, fat, carbohydrates, sugar, water, and sodium intake is needed on a daily basis based on one’s Basil Metabolic Rate (BMR); especially if you exercise daily, expend calories and trying to lose weight. Everyone should know their Basal Metabolic Rate (BMR) to understand calories needed for body maintenance, support, and optimal health.
Basal Metabolic Rate (BMR) is how many calories burned at rest during the average day. The metabolic rate is determined by how many cells are producing oxidative energy. A low basal metabolic rate means any calories you consume above your unique basal metabolic rate are unnecessary to supporting you and will be converted into storage (fat). Basal Metabolic Rate (BMR) is the amount of energy your body requires every day to perform its most basic function including: breathing, digesting, heart beating, muscle activity, transportation of fluids and tissue, and circulation of blood. One should always intake the BMR amount of calories so the body does not begin to cannibalize muscle. Since the heart, liver lungs, and other body parts are composed of muscle, consuming a daily diet below one’s BMR is detrimental to one’s health.
We need carbohydrates in our diet. The Dietary Guidelines for Americans recommends carbohydrates make up 45 to 65 percent of total daily calories. So, if you consume 2,000 calories a day, between 900 and 1,300 calories should come from carbohydrates. That calculates between 225 and 325 grams of carbohydrates per day.
We consume simple and complex carbohydrates. The majority of carbohydrates should come from complex carbohydrates; they take longer to digest and are packed with fiber, vitamins, and minerals (vegetables, whole grain bread and pasta, oatmeal, legumes, brown rice and wheat pasta). Simple carbohydrates are composed of simple-to-digest, basic sugars with little real value for your body. They are higher in sugar and lower in fiber. Some Fruits and vegetables are simple carbohydrates — still composed of basic sugars, although they are drastically different from other foods in this category (cookies, cakes, sodas, candy, and white rice and bread). The fiber in fruits and vegetables changes the way the body processes their sugars and slows down their digestion, making them a bit more like complex carbohydrates.
Healthy fat consumption is a must; reduce saturated fat and consume more unsaturated fat. Fat provides 9 calories per gram. For example, you would need 36 to 62 grams of fat when consuming a 1,600-calorie diet per day; 44 to 78 grams if eating a 2000-calorie diet per day, and 58 to 101 grams of fat when consuming 2,600 calories per day.
Protein is a must. The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound (1). This amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman. You would add more protein if you exercise because the more you exercise, the more protein the body needs to help build muscle.
The recommended serving of sodium is 1500 mg which amounts to 0.75 teaspoons or 3.75 grams of salt per day, while 2300 mg amounts to one teaspoon or 6 grams of salt per day. Most people today are eating much more. The average intake of sodium is about 3400 mg, most of it coming from processed foods. Try Himalayan Sea Salt to negate bad effects of regular table salt.
Himalayan Crystal Salt is far superior to traditional iodized salt. It is millions of years old and pure, untouched by many toxins and pollutants that pervade other ocean salts. Himalayan Crystal Salt contains the same 84 minerals and elements found in the human body. Its salt’s unique cellular structure allows it to store vibrational energy and its minerals exist in a colloidal form, meaning they are tiny enough for our cells to easily absorb. Himalayan Sea and Crystal Salts will also help lower high blood pressure. You can find it in most health food stores.
Sugar is the culprit of all deal breakers when it comes to eating healthy. According to the American Heart Association (AHA), to remain healthy, the maximum amount of added sugars one should consume daily is: Men–150 calories per day (36 grams or nine teaspoons); and women – 100 calories per day (25 grams or 6 teaspoons). I like the American Heart Association’s recommendation for sugar intake because it has stricter guidelines.
Last but not least, water intake should be constant and throughout the day, try drinking half your body weight in water ounces. If you exercise, drink alcohol, or it is hot, drink more water to stay hydrated. The body needs protein and water to build muscle. Muscle is more than 80 percent protein on a dry weight basis. In a living and moving body, skeletal muscle is more than 70 percent water. Body hydration is imperative to optimal health.
So you think you practice healthy eating. Hopefully, this information will steer you in the right direction as you plan your meals and exercise regimens to reach that optimal level of healthy living. Remember, health is 80 percent nutrition and 20 percent exercise.
Welcome to the Fortitude Health and Wellness Body Bistro Regimen. Here are nine simple tips that will have you glowing through summer and the rest of your life. You will see a wonderful improvement in your skin, body, and feel great! This regimen is a daily commitment that will yield your body rewards over your lifetime. It is my daily routine and has served me well for many years. I hope you also enjoy the benefits while you love on you!
One of the most important things to remember is the (early) hours in the morning are “magic hours.” You can accomplish much before starting the day. Oil pulling, drinking water, dry brushing, meditation/praying and squeezing in a quick workout are examples of how to start healthy and set your tone for the rest of the day. According to the Japanese, we should add one more very healthy habit, Japanese Water Therapy. The Japanese have been drinking water first thing in the morning on an empty stomach for decades because of its natural benefits. Water is a great source of life and it is a necessary element for every cell and function in our body, especially building muscle, which brings us to our 9 simple tips:
Here are some important rules to remember:
Also try infused water – water infused with vitamins and minerals from its content, which can be fruit, cucumbers, mint, lavender, rosemary, and citrus fruit. The nutrients from the ingredients marry the water creating extra benefits. It is one of the best ways to detox your body. Infused water is refreshing and the whole family can enjoy.
This is how we serve it up at the Fortitude Health & Wellness, Inc. Body Bistro; these regimens will keep you looking great and add to your health on a daily basis. You can do it!
Today is World Health Day. The World Health Organization (WHO) deemed today the day to look at health across the globe and revisit health problems plaguing our world. First,let’s start with the definition of health – “A state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.” I will go a step further and say that health is also a clean environment, access to health care, access to healthy, clean, fresh foods, and emotional stability. Without a stable environment, and access to care and healthy food to sustain us, our health status in the world is marginalized.
The United Nations General Assembly agreed to a resolution proclaiming the UN Decade of Action on Nutrition from 2016 to 2025. The resolution aims to trigger intensified action to end hunger and eradicate malnutrition worldwide, and ensure universal access to healthier and more sustainable diets. Diets that nourish the body, not diminish.
We want to foster environments that nurture people, not kill them. The analysis demonstrates that 23% of global deaths (and 26% of deaths among children under five) are due to modifiable environmental factors.
Across the globe, health has become the imperative. I know we are constantly bombarded with health advice, health statistics, and health crazes, forgetting that our health is the greatest gift and commodity we have. Once it is compromised by disease, an accident, or emotional breakdown, we have a fight on our hands to recover.
Working in the field of health and wellness allows me to work with diverse populations in the United States and other countries. I see many people take their health for granted, especially many people living in the United States where there is access to plenty of high-fat junk foods and sugar. Living in moderation does not cross our minds. We intake unhealthy foods daily, do not exercise, smoke, and drink heavily; and our stress levels are through the roof, which keeps us on a continuum of physical and mental chaos.
This year, the World Health Organization is calling us to action to stop the rise of diabetes which is affecting world health. The number of people living with diabetes has nearly quadrupled since 1980 to 422 million adults, with most living in developing countries. There is a need to prioritize prevention and treatment for diabetes, and prevention begins with healthy lifestyle habits, which starts with healthy choices.
Remember, prevention begins before diagnosing a disease. When one goes to the doctor and participates in biometric screenings (blood pressure, cholesterol, glucose testing), one has moved into the realm of diagnosing diseases. Prevention starts earlier with eating fresh fruits and vegetables, lean meats, fish, drinking plenty of water, daily exercise, and stress reduction. Prevention happens on the front end, not the back.
From the United States to Brazil to Thailand, diabetes is one of those chronic diseases that is now wreaking havoc on individuals, families, and global healthcare systems.
We must begin to operate in healthy environments to reduce chronic disease risk factors. The WHO endorses just that by promoting physical activity, healthy diets, and strengthening national capacities to help people with diabetes receive treatment they need to manage their conditions.
“If we are to make any headway in halting the rise in diabetes, we need to rethink our daily lives: to eat healthily, be physically active, and avoid excessive weight gain,” says Dr. Margaret Chan, WHO Director-General. “Even in the poorest settings, governments must ensure that people are able to make these healthy choices and that health systems are able to diagnose and treat people with diabetes.”
Diabetes is a chronic, progressive, non-communicable disease (NCD) characterized by elevated levels of blood glucose (blood sugar). It occurs when the pancreas does not produce enough of the insulin hormone, which regulates blood sugar, or when the body cannot effectively use the insulin it produces. It causes blindness, loss of limbs, cardiovascular disease, nerve damage (neuropathy), kidney damage (nephropathy), eye damage (retinopathy), food damage, skin conditions, and Type 2 diabetes may increase the risk of Alzheimer’s disease later in life.
Millions of cases of diabetes are brought on because of diet driven obesity, which then drives other chronic diseases. Living healthfully is a choice. A choice to choose feeling good and living with quality versus one of just existing.
We think of mayonnaise as a contaminate killer if not refrigerated or handled carefully. Wrong! We do not need to worry about mayonnaise; it is completely safe and does not need refrigeration. The pH in mayonnaise is set at a point that bacteria could not survive in its environment.
What we do need to worry about is food poisoning from ONIONS and where those onions came from (in the potato salad?). It’s probably the onions, and if not onions, it’s the POTATOES. Onions are a huge magnet for bacteria, especially uncooked onions. You should never plan to keep a portion of a sliced onion. It is not safe even if you put it in a zip-lock bag and put it in your refrigerator. It’s already contaminated enough just being cut open and out for a minute. It can become hazardous to you. When you are eating out and putting onions on that hotdog, you are asking for food poisoning on a mega level.
Onions and moist potatoes in potato salad will attract and grow bacteria faster than any commercial mayonnaise will even begin to break down. Onions, when cut and left in the open air can cause adverse stomach infections because of excess bile secretions and even food poisoning.
Remember, onions were cut and left in rooms to fight off the Black Plague in the early 1900’s because people thought they had the ability to absorb airborne bacteria. The onion would be black the next morning from absorbing bacteria.
What’s in your onion?
March is Women’s History Month and today is International Women’s Day. Let us honor and recognize amazing women in our lives and history, and their profound impact as entrepreneurs, engineers, movers and shakers, inventors, CEO’s, community activists, teachers, mothers, daughters, and friends; each contributing a special flavor to the mixture of life across the world.
I can look back and see a part of many women who contributed to my personal and professional growth. These women are strong markers in my life. I would not be who I am today if it were not for their wonderful insight, love, support, constructive criticism, and ability to stretch beyond themselves to reach others. One woman in particular taught me a valuable lesson of love and friendship when we were just children.
When I was 11 years old, I met someone who became a lifelong friend. I am blessed that God put her in my life for a lifetime. When we first met as children, I was irritated by her need to follow and imitate who I was. I told our mutual friend I did not appreciate or like her. Well, needless to say, that friend went back and told her what I said. Even at the tender age of eleven, her wisdom and humility taught me true sisterhood. Cheryl came to me and said, “You should be honored that I want to be like you, I think highly enough of you to want to be your friend and be like you.” I will never forget the humiliation I felt for being such a mean girl. She taught me as a young girl to cherish friendship and sisterhood in the most valuable way and not to take it for granted. She has been my heart friend for 50 years.
We teach each other true sisterhood and how to become kick-butt leaders and movers and shakers. It is not enough to arrive to your point destination of being at the top. The top is just the beginning of a responsibility of your success. We as women have an indomitable spirit combined with fortitude, which drives us to success. Do not strive to just reach the top; the top is not necessarily success. Success should always include compassion to make a change for the better.
Learning to “make it happen” takes talent and guidance. We tell women you can do whatever you desire, and you can, but no one makes it to the top without a springboard from a helping hand. There is a plethora of difficult decision-making we as women face. We have learned to weigh entrepreneurship and leadership, career and children, and family and business, and are moving with a complexity that forges new ground and impacts the world. We are conquering a new terrain of heading our households, decision-making, companies, and refusing to accept the status quo.
For our new group of millennial women who are born out of the digital generation and have never known life without the Internet and multimedia content, brace yourselves! You are living in a marvelous time. The potential of technology supports your framework of learning skills that include communication, collaboration, creativity, and critical thinking. You are setting the stage for future generations of women. Harness the power of caring and the entrepreneurial aspects of business. Be a savvy risk taker and always reach back for someone as you move forward. As Gloria Steinem, a writer, lecturer, political activist, and feminist organizer says, “Imagine we are linked not ranked.” We are working together to make a change and open up opportunities for all women across the globe – not forgetting our sisters who are oppressed, enslaved, and murdered because their culture does not value women. Remember their struggle!
We can have it all, just don’t become greedy and indifferent. Do not bite off more than you can manage. Whatever you do, do it with passion, integrity, honesty, and professionalism. “When in doubt, look inward before your look outward, God will guide your steps,” great words from my mother. Do not make excuses for what you do not know, go learn it, master it, and come back and make it happen!
Please read at least one of the books below. I have enjoyed reading each one, and each one gave me a piece of advice I could use in my day-to-day life as well as my business. Great reads!