How Many Calories Should You Eat??

Determining your optimal calorie intake requires simple math and a basic understanding of what calories are and how they are used. Your body needs a certain number of calories just to function. Without a base of 1200 calories, your body weakens and organs begin to shut down! In addition to this base, calories are needed to sustain your current weight, which could vary depending on your metabolism, activity level, and size. This total number is your maintenance number, or the number of calories required just to stay where you are.

My favorite way to estimate your maintenance calories is the Harris-Benedict formula which considers height, weight, gender and age.

Women = 655 + (4.36 x weight in lbs) + (4.57 x height in inches) - (4.7 x age in years)

Men = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)

Using this example, a 30-year old, 160 pound, 66-inch female would require just over 1500 calories per day to maintain her body weight. A 35-year old, 220 pound, 74-inch male would require about 2140 calories per day.

If you are trying to lose weight, you will need to subtract calories based on your expected loss rate. Using the Harris-Benedict formula you would enter your 'goal weight' in pounds to give you an idea of how many calories a day you'd need to consume.

Take into comnsideration, in order to lose one pound, you must create an approximate 3500 calorie deficit, either through exercise or a reduction in intake. Doctors recommend losing no more than one or two pounds per week, since just one pound per week will require a 500 per-day calorie reduction. To lose one pound in each week, you can create this deficit by eating 200 fewer calories and engaging in a 300 calorie loss exercise routine, or another relative combination.

As with any exercise program, contact your doctor or nutritionist with specific dietary questions, or if you are planning on a drastic weight-loss or gain routine. Also remember that the type of calories you consume, illnesses or conditions, and your muscle mass will affect your over-all weight loss or gain.

KT Tape > Why It Works!

KT Tape (Kinesiology Therapeutic Tape) is the tape used in therapy to relax overused muscles and in rehabilitation to facilitate underused muscles. The wave pattern found on the tape’s adhesive has a lifting effect on the skin which can reduce swelling and inflammation by improving circulation and reduce pain by taking pressure off pain receptors.

Kinesio Taping is a therapeutic taping technique that works with the body allowing full range of motion (ROM). This technique will not adversely affect the bio mechanics of the patient.

Because Kinesiology tape is latex free it’s hypoallergenic and safe to use from pediatric to geriatric populations.

No compression to the skin makes it “light to the feel” allowing comfortable wear over a 3 to 5 day period. The water resistant fabric wicks away moisture and gives the wearer the ability to bathe as normal. Kinesiology Taping works with the lymphatic system to increase circulation of blood and lymph in order to rehabilitate and relieve pain. Used for virtually all clinical conditions.

Found in many sporting goods stores, various methods and video demonstration of Taping can be found on the manufacturer’s website.

Used by Professional Athletes and Olympians to:
Reduce Muscle Pain
Increase Mobility
Enhance Recovery

For more information Click on the web link below!

Sciatica vs. Piriformis Syndrome

~The main difference between sciatica and piriformis syndrome is in the cause. Sciatica is directly due to a lumbar disc pressing on the sciatic nerve as it exits the intervertebral foramen in the lumbar spine.

~What both of these complaints have in common is that both can produce pain, numbness and tingling below the knee and into the foot.

Signs and Symptoms:
* Deep aching in the buttock and thigh on the involved side. Usually not beyond the knee.
* Pain is often aggravated by sitting, squatting or walking.
* Affected leg is often externally rotated (toes point out) when relaxed, such as when lying face down on the bed with your feet over the end of the mattress.
* Right leg often affected after driving a long distance if the foot has been in external rotation while depressing the gas pedal.
* Often causes low back pain
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
~ Many weekend athletes and people who spend long hours sitting are prone to this syndrome. The athlete's cause is primarily due to improper stretching and warm-up exercises as well as overuse during activity. In this case it is most likely that the piriformis muscle is irritated and usually in spasm.

~In the individual who sits for extended periods of time, their primary cause is due to contracture of the piriformis muscle. In this case the piriformis muscle is shortened and does not allow for the smooth movement of the sciatic nerve during leg motion.

~Any treatment plan must include stretching of the gluteal muscles as well as stretching of the piriformis muscles. Your Health/Fitness Professional can help you by instructing you on the proper exercises and stretches to perform. Many Health Professionals may also prescribe some form of massage be performed to the piriformis muscle in the gluteal region in order to relax these muscles.



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How Much Should I Eat before Exercise?

To have a ready supply of energy for your workouts, you should eat carbohydrate-rich foods about an hour before exercising. Try a mix of complex carbohydrates (think whole-wheat breads, grains) and simple sugars (think fruits).

The amount of food you eat depends on the kind of exercise:
For MODERATE EXERCISE: Eat about 2 calories per pound of body weight.
For ENDURANCE ACTIVITIES (over 60 to 90 minutes): Eat between 100 and 300 calories per HOUR of planned exercise.

Little Ways to Drink More Water…

Many of us find drinking 8 glasses of water a day (the minimum suggested by health experts) to be a challenge.
Here are a few ways to meet that daily requirement more easily:

Make it tastier > Drop in a lemon, lime or orange wedge. Or pour in just a bit of fruit juice from the fridge.

Sip throughout the day > By taking a few sips every half hour or so, you can help keep your body hydrated without overloading your kidneys - an especially helpful strategy when you are away from bathrooms for any stretch of time.

Keep a bottle by your bed > A few swigs of water can feel good if you wake up parched in the middle of the night. More importantly, this bedside bottle can help you get in the habit of drinking water first thing in the morning.

Drinking water at the day's outset, you can help fend off the mental and physical sluggishness that dehydration can cause. And, of course, you can make a dent in that 8-glass requirement!

New for 2009!

Check below ... NEW for 2009 "Healthy Recipe Spotlight"
Spotlighted recipes will include "makeover" favorites and will include nutritional breakdowns when available ... Try, Enjoy and give me feedback!! ~L~

Avoid Overtraining

Overtraining occurs when you exercise beyond your limits - in intensity, frequency or duration - and when you don't give your body enough time between workouts to recover.

The irony is that exercising too much actually leads to a decline in strength, power, speed and endurance - all of those things you wanted to build through exercise. Other symptoms include loss of appetite, sleeplessness, fatigue, and depression.

Another way to protect yourself against overtraining: cross train. By varying your activities and fitness routines regularly, you'll be less likely to stress or injure your muscles.