Basal Energy Requirement

Basal Energy Requirement:

For Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Take your number from about and multiply by the level of exercise listed below:

Exercise Factor	Category	Explanation
1.2	Sedentary	Little or no exercise
1.375	Light Active	Light exercise (1 to 3 days/week)
1.55	Moderately Active	Moderate exercise (3 to 5 days/week)
1.7	Very Active	Hard exercise (6 to 7 days/week)
1.9	Extremely Active	Hard daily exercise and/ or a physical job

The number that you now have will tell you your calorie needs for weight maintenance. Now adjust this number up or down, depending on your weight loss or gain goals.

• ·         For weight loss: subtract 500 calories per day from your number
• ·         For weight maintenance: do nothing
• ·         For weight gain: add 250 to 300 calories per day to your number

Natural Way to Cure Breakouts

1 & 2: Digestive System

            Eat less processed or junk food, reduce the amount of fat in your diet, step up water intake and opt for cooling things like cucumbers.

3: Liver

            Cut out the alcohol, grease food and dairy. This is the zone where food allergies also show up first, so take a look at your ingredients.

4 & 5: Kidneys

            Anything around the eyes (including dark circles) point to dehydration. Drink up!

6: Heart

            Check your blood pressure and Vitamin B levels, Decrease the intake of spicy or pungent food, cut down on meat and get more fresh air.

7 & 8: Kidneys

            Again, drink up! And cut down on aerated drinks, coffee and alcohol as these will cause further dehydration.

9 & 10: Respiratory system

            Do you smoke? Have allergies? This is your problem area for both. If neither of these is the issue, don’t let your body overheat, eat more cooling foods, cut down on sugar and get more fresh air.

11 & 12: Hormones

            This is the signature zone for stress and hormonal changes. And while both are something unavoidable, you can decrease their effect by getting adequate sleep, drink enough water, eating leafy veggies and keeping skin clean.

13: Stomach

            Step up the fiber intake, reduce the toxic overload and drink herbal teas to help with digestion.

14: Illness

            Zits here can be sign that your body is fighting bacteria to avoid illness.

Apple Cinnamon Oatmeal Protein Pancakes

Apple Cinnamon Oatmeal Protein PanCakes

Ingredients:

• 1.5 cups oats
• 1 large apple- shredded with cheese grater
• 1 banana - mashed with fork
• .5 cup milk (I used soy milk)
• 2 eggs- whisked (I used only egg whites)
• 2 scoops protein powder (I used only 1 scoop of chocolate but vanilla will be great too)
• 2 tablespoons flax seed meal
• 1 tablespoon cinnamon
• 1 teaspoon baking powder
• .5 teaspoon nutmeg
• .25 teaspoon salt
• pure maple syrup, apple and banana to serve

Instructions:

1. Combine all ingredients in a medium bowl and mix. (I just mixed with my fork to break everything down)
2. Heat a non-stick saute pan over medium-high heat. Spray with none-stick spray once hot.
3. Pour pancakes on to griddle, 1/4 cup at a time, and cook until first side is browned- about 2-3 minutes. Flip and cook additional 2-3 minutes or until second side is browned. (This mixer is thick so what I did was when I poured it in the pan I used my fork to flatten the pancakes and give it a shape)
4. Continue working in batches until all the pancake batter is gone.
5. Serve with pure maple syrup and top with apples or bananas.

Notes: Might look like a veggie burger as my husband and brother called it but it tastes amazing, they were impressed. You can also not include the protein powder if you are just looking for a healthier pancake then the sugary box one.

Fast Easy Avocado, Egg Breakfast

Fast Easy Breakfast

Usually in the morning I don't have time to make breakfast so I do what I can with the small amount of time I have because none of us want to wake up earlier then we need to...:)

Here is a super easy and fast way to make a healthy breakfast that will keep you full....

Ingredients:

• Toast
• Avocado
• Egg

Directions: 

• Put the bread to toast
• Small a small pan with Pam (anything you might to for the egg not to stick)
• Make sunny-side up egg (I used my fork to make a whole in the yolk)
• Lower the heat on the egg as it fries take half an avocado or as much as you may like and spread it on your toast
• By now your egg will be ready- just slide the egg on top of your toast with the avocado 
• salt/pepper and your ready for breakfast.

ENJOY!