HEALTHY CALORIES INTAKE

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How Many Calories You Should Eat Each Day

By Scott Christ

First off, here is a "simple equation" on how to calculate how many calories you should be eating per day. If you want a more accurate measure, keep reading after this equation:

Simple Equation to Calculate Calorie Needs:

Fat loss = 12 - 13 calories per lb. of bodyweight

Maintenance (TDEE) = 15 - 16 calories per lb. of bodyweight

Weight gain: = 18 - 19 calories per lb. of bodyweight

The Harris Benedict equation is a more accurate formula used to measure how many calories you need using the factors of height, weight, age, and sex to determine basal metabolic rate (BMR), which is calories needed by the body when it's "at rest". Once you have this number, you can then use it to determine how many calories you need per day based on your activity level.

Men: BMR = 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Women: BMR = 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Now that you know your BMR, you can calculate your daily caloric intake by multiplying your BMR by your activity multiplier from the chart below:

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)

Moderately active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)

Extremely active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example of How to Use the Harris-Benedict Formula:

-You are a female

-You are 30 yrs old
-You are 5' 6" tall (66 in.)

-You weigh 120 lbs.

-Your BMR = (6.3 x 120) + (12.9 x 66) - (6.8 x 30) = 1339 calories/day

Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55

Your total daily caloric need is = 1.55 X 1339 = 2075 calories/day

For more healthy eating tips, free healthy recipes, and free exercise plans, go to http://www.thehealthyeatingguide.com Also be sure to check out http://www.thehealthyeatingguide.com/countingcalories.html Article Source: http://EzineArticles.com/?expert=Scott_Christ

HEALTHY EATING

At Last! - 10 Healthy Eating Tips That WORK!
By Dr. Kang-pang Chan

How much time do you spend putting healthy eating tips into practice?

Listen, I'm not kidding around, how many times during the day do you correct bad habits and place them with new ones?

I'm telling you, it's a game of inches, and you've got to be willing to make significant changes. Sooner or later you're going to have to implement some healthy eating tips in order to get your body into shape and your health on the right track.

You need balance.

But, how are you going to do it? How are you going to get healthy? How are you going to change?

This is probably the most challenging assignment there is when it comes to figuring out the best healthy eating principles to apply to your life.

You see, I find the whole subject of healthy eating absolutely riveting. I am fascinated by what it takes to change eating habits and lose weight.

By now you're probably wondering - what does it take to create a healthy eating lifestyle? That's the subject of this article today.

What does your body really want? No doubt it wants to be fed when it's hungry, loved, and nourished.

It doesn't want to be filled to the point that you feel like you are ready to pop. It wants to enjoy food, and feel good all the time.

And as you and I both know, good healthy eating tips are powerful.

Eating healthy can cause you to drop excessive weight. Eating healthy can increase your energy. Eating healthy can assure that your body is getting all the nutrients it needs.

Let's take a closer look at some riveting healthy eating tips you can use right NOW.

1. Let your bad snack choices bite the dust. Snacking is fact of life for most of us.

2. Get on the up and up and buy fresh foods as opposed to processed foods.

3. Take the bull by the horns and remove any junk food you have in your house.

4. Don't be excessive - leave extra salt, and sugar of the equation.

5. Be more careful about eating large meals and extra snacks before you got to bed.

6. Restore balance by designating only two places for meals in your home.

7. Command at least 30 minutes for each meal.

8. Be disciplined and savor each bite you take.

9. Trust you gut and avoid second helpings.

10. Don't dwell on always cleaning your plate.

If you act now, the results will be astounding. Do whatever it takes to begin using these healthy eating tips as soon as possible.

Get ready for change. You are really going to like it.

So, go get the Develop A Healthy Eating Habit advice at http://howtoloseweightquicker.com/you-should-develop-a-healthy-eating-habit here before you've gone astray too much on the path to health and fitness. Article Source: http://EzineArticles.com/?expert=Dr._Kang-pang_Chan

Heart Health

Take Care of Your Heart Like You Take Care of Your Family

By Allie Moxley

There are things we do for those we love, whether it is a child or a pet: we feed them well, we walk them (if they are the four legged breed), and we make sure everything is running well. A healthy heart can be taken care of in the same way. "No more heart disease" can be a mantra that seems like an impossible feat, but when broken down, it can also be pretty simple: eat well, exercise, don't stress out, and ditch the (smoking) sticks.

A healthy lifestyle is one of the best ways you can ensure your heart health, but what does it mean to lead a healthy life. It starts with food and exercise, but also encompasses other healthy habits like knowing your heart related numbers and controlling diabetes if you have it.

When heading to the grocery store, clearly it is easier to buy canned and bagged, processed and precooked "food," but the real food is hanging out in the fruits and veggies section. It is easier than you think to cook fresh. For breakfast, ditch the eggs and bacon or the sugary cereals and instead try oatmeal with a spoonful of honey, cut up bananas, and a dollop of cinnamon. For dinner, try tossing together quinoa with corn, onions, tomatoes, and whatever other vegetable suits your fancy and let them simmer with a bay leaf, oregano, and a pinch of salt for 20 minutes and bam you have a soup. The American Heart Association helps in the important journey to no more heart disease by publishing recipes delicious as they are heart-healthy. Mushroom Quesadilla, Fudgy Chocolate Walnut Pie, Spicy Baked Pork Chops, and a delicious Banana Walnut Bread are just a few. Another simple tip, shop with lists and make lists from recipes that you will cook. Also, instead of white [insert product: sugar, bread, rice, pasta], buy it brown.

Exercise also doesn't need to be a headache. Instead of driving to the corner store, walk; instead of busing to the park on Saturday, bike. Make family outings on foot and teach your family that physical activity is a part of healthy lifestyle. Start with 30 minutes of activity, 5 days a week and build up as your schedule allows. There should always be time for health!

Other decisions that can help bring to fruition the mantra of "no more heart disease": stopping smoking and stopping overly stressing. Instead of fuming, start meditating, instead of lighting up, start knitting. Whatever it takes to prioritize your hearth health today will surely pay off tomorrow.

Alaska is home to an abundant variety of seafood, and offers some of the purest marine, freshwater, and upland habitats on the planet. From the clear crystal waters comes seafood that is delicious and healthy. Alaskan seafood is low in fat but big on flavor and Omega-3 oils. You can study thousands of pages of nutritional research. Or, simply observe the amazing health and longevity of people in countries where seafood is the most important part of their diet. Either way, Alaska seafood is as healthy as it is delicious. Are you are looking for a meal that is low in saturated fat, filled with nutrients and packed with good heart healthy Omega-3s oils? Then you should start with Alaska Seafood. http://www.alaskaseafood.org Article Source: http://EzineArticles.com/?expert=Allie_Moxley