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We all know that human beings run on calories. The calories we intake can come from several different sources, primarily from macro-nutrients such as carbohydrates, protein, and fat. Whenever we think of losing weight, the first idea that pops into mind is watching our calories. Most of us don’t really even know what a calorie is or how many we may need.

A calorie is simply a measure of food as energy. Ideally, in order to maintain a normal body weight, you should consume only as many calories as your body burns. In order to lose weight, you should consume fewer calories than your body burns. And not surprisingly, when you consume more calories than you burn, you gain weight. So it’s important to know how many calories you need.

Use the following formula to figure out how many calories you should consume daily to fulfill your energy needs. This will determine how many calories you need to either lose or maintain your weight. These are guidelines, not absolute numbers to live by. Individuals are different, you determine how many calories you need, how many you actually consume:

Basic Calorie Needs

• First, determine your Basic Calorie Needs. Also known as your Resting Metabolic Rate, it is the number of calories required to keep your body in full working order.
• Take your healthy weight (or ideal body weight) and multiply it by 10 (female), or 11 (male). A Healthy Weight Range table can be found on Page 12 of my book, Anti-Aging and You. This number that results from multiplying the healthy weight by 11 or 10 is your Basic Calorie Needs.

Activity Calorie Needs
Next, you need to figure out your Activity Calorie Needs by determining your activity level from the following descriptions. Then multiply your Basic Caloric Needs by the matching percentage.

• Sedentary (20%): You sit, drive. lie down, or stand in one place for most of the day. Multiply by 0.20.
• Lightly active (30%): You walk but not for more than two hours a day. Multiply by 0.30.
• Moderately active (40%): You do very little sitting. You garden; you dance, do a lot of housework, and take exercise classes. Multiply by 0.40.
• Very active (50%): You’re active in a physical sport or a labor intensive job, such as construction. Multiply by 0.5.

Calories for Digestion
Now, you want to figure out how many calories you need for digesting and absorbing nutrients. Take your Basic Calories Needs and add it to your Activity Calorie Needs. Then take that number and multiply it by.10. This will determine your Calorie Needs for Digestion.

Total Calorie Needs
Finally, add your Basic Calorie Needs, your Activity Calorie Needs, and your Calorie Needs for Digestion and absorption of nutrients from your food. This figure represents your total energy needs in calories.

This is the number of calories you can eat every day to lose or maintain weight. The actual number of calories that works for you depends on how much exercise you decide to do when you start making lifestyle changes. Never set a daily calorie level that provides less than ten calories per pound of your current weight. For example, if you weigh 150 pounds, your average calorie count for the day should be no less than 1500 calories. The following are calorie requirements for the average person in each group.
Where do you figure in?

1,600 calories: Needed for many sedentary woman and some older adults.
2,200 calories: Needed for most children, teenage girls, active women, and many sedentary men.
2,800 calories: Needed for teenage boys, many active men, and some very active women.

Though most of us have busy schedules and don’t have the time to count calories and measure servings, with a little preparation and know how, you don’t need to count calories. You just need to know how many servings of each macro-nutrient you should eat on a daily basis.

Walk into any mall and you’ll find endless counters worth of skin beauty products. Creams, gels, exfoliants, moisturizers, washes, masks-the list is nearly endless, and if you wanted to you could spend a fortune on an infinite number of tubs, tubes, packs and canisters. Are all these different products truly necessary, however? Can we take care of our skin without resorting to chemicals and artificial products? Absolutely. One fantastic way to take care of your skin-and your health in general-is to ensure that you’re getting enough Omega-3′s in your diet, and that can be done by supplementing your diet with fish oil pills.

Why fish oil pills? Fish oil is one of the densest sources of omega-3′s out there. What’s so great about omega-3′s? The more we learn about them, the longer the list seems to become. They’re a fantastic way of lowering your chance of cardiovascular disease, of fighting free-radicals, of doing almost a thousand different things beyond the scope of this article. When it comes to skin care however, they’re fantastic because they contain eicosapentaenoic acid (EPA).

EPA helps your skin by regulating oil production in your body, which in turn can help increasing the hydration of your skin and prevent acne from forming. Even better, EPA can help delay your skin’s aging so as to prevent the creation of wrinkles. Sound too good to be true? Welcome to the adoring world of omega-3 veneraton.

Further, a 2005 study in the Journal of Lipid Research revealed that EPA can help block the production of ultra-violet light induced enzymes whose job it is to eat away at collagen. These enzymes are responsible for the formation of lines and sagging skin, and their blockage is fundamental in keeping your skin appearing youthful and healthy. Since EPA is also an anti-oxidant and anti-inflammatory, it can play a pivotal role in preventing sun damage to your skin, the number one source of skin damage and aging.

Where can you get omega 3′s? They’re readily available in any oily fish such as salmon, anchovies and tuna, but most of us don’t get as much fish in our diet as we need. That’s why there is a world of supplements available. Be sure to buy a supplement that has the right balance of EPA and DHA, however; you want about 180 mg of EPA and 120mg of DHA in each pill, and you want to take about three pills per day.

When you are on a low sodium diet, some of the foods you miss most are the snacks. However most snacks you want are usually very high in sodium, fat and low in nutrition. Let’s see if we can come up with some better low sodium party food and heart healthy snacks.

1. Fresh Vegetables: Of course fresh vegetables are great for the heart. Packed with nutrition, low in calories, low in fat, high in fiber and very satisfying. For snacking try something with a crunch. Vegetable sticks or crudites. Depending upon how you cut them they are excellent for dips, spreads and vinaigrettes. Carrots, celery, broccoli, cauliflower, radishes, etc. are good choices, by themselves or with a dip. A vegetable many don’t know about and makes a great snack is jicama. Somewhat of a cross between an apple and celery. It’s crunchy, and is very good to use like a chip for dips.
2. Fresh Fruits: Are another healthy snack choice. Fruit is low sodium, low fat, full of nutrition, fiber and very satisfying. Try anything with a crunch. Apples are great and there are so many varieties. The more tart apples like Granny Smith are lower in sugar. Pears are good. Freezing seedless grapes taste a lot like popcicles.
3. Traditional Snacks but Low Sodium: There are unsalted versions available of the most common snack foods. Look for unsalted potato chips, unsalted corn chips, popcorn without salt, unsalted nuts, no salt added nut butters, low or no sodium crackers. Taro root chips or banana chips are good. Many of these snacks are baked or dehydrated instead of fried. Note: Avoid any trans fats and hydrogenated oils. Very bad for the heart.
4. Choose heart healthy options for dips:Guacamole: Avocados may be high in fat but it is the good fat that is good for your heart.Fresh salsa: Without salt (use fresh limes or lemons instead). Many types including fresh mango salsa.

   Bean dips: Blend or mash your own prepared beans or no salt added canned beans (drained and rinsed). When most folks think of beans for a dip they think pinto bean dip. Try using other beans such as, black beans, red beans, garbanzo beans (chick peas) for hummus, cannellini beans, etc.

   Dairy based dips: For a more traditional dairy based dip, you can use nonfat or low fat dairy products versus the regular versions. Choose a dairy, soy or non-dairy sour cream as they are all good tasting, just watch the sodium. Most brands have different amounts of sodium. Note: Remember regarding most products, the lower the fat, the higher the sodium.

5. Low sodium ways to flavor dips: You can add a tasty salt substitute, salt free seasonings, herbs and spices, freshly ground black pepper (try the mixed peppercorns as they are beautiful in a dip), minced fresh chili peppers (from hot to mild, in red or green), minced bell peppers, (red, yellow, green and more), a dash of hot sauce, freshly minced herbs, and the juice of fresh lemons or limes work great. A drizzle of flavorful extra virgin olive oil, even flavored nut oils, like lemon, garlic, or chili, taste great in dip or as a dip.

Almost always add fresh minced garlic and onions to your dip recipes. Instead of just using the regular yellow or white onions, try some of the other varieties. Try shallots, green onions or scallions, red onions, sweet onions like maui, walla walla, vidalia, and chives. Just by adding a variety of onions or adding roasted garlic or caramelized onions you can make very flavorful low sodium dips.

Now the low sodium diet folks, do not need to feel left out during the holidays, parties, or celebrations. They have delicious low sodium party food and a variety of heart healthy snacks.

Recently, the question was posed to me, “What do you love most about being a vegan?” Initially, my answer was this. The day that I became a vegan was the day that I fell in love. The truth is that there is so much about being a vegan that I love and because as a vegan I am constantly evolving it would probably be near impossible and beyond to scope of this article to ever articulate all that I love about being vegan.

Nonetheless, I can start by saying that for me on of the best parts of being vegan is knowing that I am committed to something that is inspiring and meaningful. As a vegan I am part of a movement to better the world. Studies have proven that a vegan diet will solve the problem of world hunger. In fact, the United Nations even declared that a plant-based diet can feed more people than an animal-based diet.

Now the second best part about being vegan is waking up to a sexy, vibrant, beautiful, healthy me everyday. I hate to toot my own horn but its true. I mean I just feel sexy as a vegan. My skin has a vibrant glow, I am always energetic, and I couldn’t ask for a better physique. Yes, being a vegan has come with many perks.

Next, I love, love, love the creativity that veganism inspires within me. As a vegan I am forced to keep my creative juices flowing. Finding new things to do with plant-based foods over the course of a lifetime requires ingenuity and adaptability so as an artist I can greatly appreciate this.
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Lastly, as a hopeless romantic, I love that being a vegan has made me fall in love over and over again. The same feelings that you get when you experience being in love with another human being are the same feeling that I get when I think of what it means to me to be a vegan. So I just melt at the thought of my choice being one that impacts the world in that choosing a plant-based diet means that more people can get fed and that I help preserve the richness and beauty of our planet. My smile is as wide as the grand canyon when I create a new veggie recipe. My heart skips a beat when I hear its name. I start to glow when someone asks me about what it’s like being a vegan as I anticipate the sharing with someone else all the ways that this life has brought me so much joy. So in essence, I’d have to say that what I absolutely love most about being a vegan is just that, being in love.

If you pay any attention to mainstream medicine and media, I’m sure you know that all sugar is created EVIL!

Anything sugary that you put into your body – whether it’s a slice of pound cake or a slice of a peach – is bad for you. It spikes your blood sugar, causes Diabetes, makes your children go nuts, increases belly fat, on and on…

But this hatred of all things sweet is not just limited to the cooked food world.

Most raw foodists are very wary of the sweet stuff and shun eating more than a piece or two of fruit a day. Some even eliminate fruit altogether, for fear of Candida overgrowth and fermentation in the intestines

In fact, the most sugar-bashing I have seen has come from RAW FOODISTS!

But is this really true? Is all sugar really created equal and, therefore…evil?!

We Have a Sweet Tooth for a Reason

How many times have you heard someone claim they have a “sweet tooth”?

How many times have you finished a big starchy, meaty cooked meal and wanted nothing more than a big bowl of ice cream or a piece of chocolate to truly satisfy you?

In my cooked food days, a meal was never complete if I didn’t finish off with a cookie, candy, or pastry…or two.;)

There’s a reason for this sweet obsession and the reason is clear: humans need sugar!

Just look at the way your body processes food. Every single thing you eat – carbohydrate, protein or even fat – is broken down into sugar (glucose).

This is the only way your cells can utilize the food for fuel.

So…if our cells must break everything down into glucose anyway, wouldn’t it be efficient and make sense to eat food that is already in this form?

And wouldn’t it be even MORE efficient and make MORE sense to get this sugar from a healthy, whole, easy-to-digest source?

But I’m getting ahead of myself…

Refined Sugar vs. Fresh Fruit

Of course, you can’t just eat ANY ole’ sugary substance and become a beacon of health. Unlike what modern medicine, media, and mainstream raw foodists will have you believe, all sugar is NOT the same.

I’m the first to admit that junky, empty calorie, processed and packaged foods like breakfast cereal, candy bars and fruit gummies are NOT healthy and contain little to no nutritional value whatsoever.

But these foods are not unhealthy because they contain simple sugars glucose and fructose. They are unhealthy because they contain *refined* sugars!

Even the so-called “natural” products containing “natural fruit flavors” are still completely refined. They contain nothing more than the concentrated sweetness of the whole, raw ingredient they are meant to resemble.

Fresh fruit, on the other hand, is well…fresh! When you eat whole, ripe fruit, you are getting all of the simple sugars completely unprocessed, along with the oh-so vital water, fiber, and other necessary nutrients.

No refined sugar. No nutrient damage. No preservatives.

Yet another problem only tied to *processed* sugar products? Many of them are quite fatty. Just look at some of the ingredients in America’s favorite dessert dishes:
Apple pie – granulated sugar, butter (100% fat), eggs (63% fat)
Brownies – granulated sugar, butter, eggs
Chocolate chip cookies – granulated sugar, butter, eggs

Are you seeing a pattern?

When eating these foods, you get a double whammy: nutrionally-ruined refined sugar AND copious amounts of fat!

And I’m sure I don’t have to tell you the problem with eating a diet even moderately high in fat…

And eating this fat with copious amounts of sugar?! Oh man, that’s just *begging* for trouble!;)

Ditch the Processed Desserts, Go for the Gold (Apple)

Moral of today’s story? All sugar is clearly NOT created equal OR evil!

When it comes to refined sweets, most people have it right. Processed sugary foods provide nutritionally deficient calories and hold no place in a healthy diet.

But when it comes to WHOLE, RIPE, RAW sweets, ignore the hype and use your better judgment. Our species thrives on simple sugars and the best way to give your body what it needs is to eat a diet high in delicious and nutritious fruit!

Waking up in the morning, we tend to feel hungry, and large breakfasts full of things like eggs, toast and bacon always seem to hit the spot. Of course, as we all know, these traditional breakfast foods are not the healthiest things in the world, especially when consumed on a daily basis: Eggs are high in cholesterol, bacon is high in fat, and bread is full of the types of carbs that can cause you to become sluggish by midmorning. It’s great to have a big breakfast every once in a while, but it’s usually a better idea to start your day with something lighter and more nutrient rich.

To have a healthy breakfast, here are some tips to keep in mind:

Make fruits central: Fruits are far from the typical greasy things that we associate with a full breakfast, but they happen to be the best foods for starting your day in a healthy fashion. They’re full of vitamins that keep you going throughout the day, and they have plenty of those healthy sugars that keep you energetic and help your brain to function at the top of its game at work or school.

Have whole grains: If you must have bread with breakfast, avoid white breads as well as so-called “wheat” breads that are actually not healthy. Instead, have true whole-grain breads made with organic ingredients and featuring real grains and nuts baked right into the bread. Meanwhile, it’s always a good idea to have whole-grain, non-instant oatmeal. Things like this give you good energy, plus plenty of dietary fiber.
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Keep things simple: Breakfast sets the tone for the full day, and when you include too many ingredients in this meal, you’ll end up getting your digestive processes off to a sluggish start, which will slow your metabolism and make you feel languid all day long. To counter these effects, keep your breakfast light and don’t include too many different ingredients. A simple egg, a piece of bread, and some fruit are quite enough.

Exercise first: If you’re trying to be healthy, it’s a good idea to get your daily exercise first thing in the morning, even before you eat. You may feel a little rumbling in your stomach as you’re exercising, but this just means that the calories you burn will have extra impact. Then, by the time you do sit down for breakfast, you’ll be clear-headed and energetic from your workout session, and your body will hungrily devour everything you eat without any negative metabolic effects.

Go organic: Many people are skeptical about whether organic foods are actually beneficial from a health perspective, but there are many studies that have shown that the benefits are real. A Penn State study, for example, found that eggs produced by free-range chickens are higher in vitamins and omega-3 fat content than eggs produced by industrial-farm chickens. The same is true of organic fruits, which tend to have higher nutrient content and lower toxin content than their non-organic counterparts.

Cherries are they the perfect health food. Not only are they beautiful to look at but they are tasty to eat. Cherry come in a variety of ways including fresh, frozen, cherry juice, cherry powder, cherry extract, cherry salsa and more. But prior to being transformed into a tasty snack or delicious main course, they start as a ruby red fruit about the size of the quarter.
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The cherry is a very delicate fruit that is very perishable and that is why you can’t find the cherry in the produce department of your local grocery store year round. This fruit is usually harvested from late June until Mid-July, yet these few short weeks produce over 250 ton of the tangy and tasty fruit.

The cherry is harvested by a machine called the shaker. Once the machine grabs the truck of the cherry tree and large upside down umbrella surrounds the entire tree and then the fun begins. The machine gently shakes off the 7000+ cherries from the tree. The upside down umbrella catches all of the fallen cherries and they are then transported to the washing stations. Once their they are placed into big containers of water to keep the freshness of the cherry. After soaking the freshly picked fruit is transferred to several additional processing stations including the separators. This is where the premium cherries are separated from the lower quality cherries. After this the cherry begins the transformation from a fresh fruit to one of many alternatives including juice concentrate, dried fruit, canned fruit and many more tasty alternatives.

More and more research on the natural health benefits of the tart cherries are coming to light, including the ability to fight joint pain due to gout and arthritis due to the naturally occurring antioxidants in this fruit. Research points to the presence of powerful anthocyanins that are only responsible for giving the cherry its color but its joint pain fighting properties.

You can get the fresh fruit during the summer harvest months at your local grocery store. However, if you want the year round health benefits and great taste of the cherry consider adding the juice, the dried or the capsules to your diet. One source for cherry juice, dried cherries and powder is Traverse Bay Farms. The company will even ship product to your door free of any shipping or handling charges. You can also have the fresh fruit shipped to your door from The Miller Family Farm. They are based in Ohio and offer the fresh fruit during the summer harvest season.
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Watching what we eat seems to be a major problem in the United States. Especially with a growing number of Americans being granted access to work from the comfort of their own homes produces a lot of problems as the ‘comfort’ often turns into comfort food every time they get up from their desk to head to the kitchen.

One suggestion for watching what you eat is to keep a food diary. Food diaries are a great way to document what you are eating, when and with whom. There is a rumor that once you go away to college, you gain at least fifteen pounds during your stay. The same has been said about marriage. Rather, it is a matter of choice. No one is forcing you to get up and go the refrigerator; nor is anyone forcing you to take something unhealthy out of the refrigerator. Instead, when you go to your refrigerator or to a restaurant, you can make the conscious decision to choose something healthy. Don’t have anything healthy in your home? That may be the problem. In fact, most Americans fail to keep food items in their homes that are nutritious.

Tips for eating healthier start with what you wind up buying from the grocery stores. For instance, when you shop at the grocery store, where do you usually begin your food shopping? For many people, even though the produce section is right in front of the, they seldom ever start there! Instead, they head right for the bakery or to one of the many aisles containing the processed and canned food items. In fact, research has shown that in order to start eating healthier, you need to begin by shopping the perimeter of the supermarket. Throw some healthier food into your shopping car such as carrots, green lettuce, spinach, Kale, cauliflower, vine ripened tomatoes and other antioxidant-rich veggies. Get to know what types of fruits are in season and head straight for them. This will actually wind up saving you quite a bit of money where food shopping is concerned. Another suggestion is to start planning your meals in advance. Depending on the kind of person you are, this may involve writing the individual meals down. Needless to say, if you set aside a little time each week to plan out your meals, than not only will you be less stressed over trying to figure out what to cook, but you will also be less stressed at the supermarket when you go to look for certain items because you will already know what it is you need for your various meals.

Following these few simple rules about food shopping will help to prevent you from overeating and will also give you a brighter on life. Remember, you are what you eat, and if you are consuming a diet that is high in fruits and veggies, then you are working doubly as hard to stave off conditions and disease such as heart attack, cancer or stroke.

Our family loves Ginger Snaps. When we were children, my siblings and I would find all types of creative ways to use the delectable disks. From spicing up a peanut-butter-and-jelly sandwich to adding fire to ice cream, the Ginger Snap had a fixed place in most of our menus. So you can imagine how disappointed I was when, in one of those adult moments, I flipped the box over to see just what caused the Ginger Snap’s appeal. The answer horrified me. How could this be? Is it a mistake on the label or am I possibly misreading it? The snap came from the arch-enemy of dentists: sugar!

I had read the packaging correctly, and unfortunately my days of consuming 10-15 cookies in one sitting had come to an end. Not only was there sugar, there were other forms of sugar disguised in creative names.

As we enter that adult phase of our lives, many of us try to reduce our sugar consumption for personal reasons or under the advice of our medical practitioners. But the desire to cut back on the sweet stuff is made even more difficult because food manufacturers often disguise sugar with legal – yet crafty – labeling. Most often, the list of ingredients on food products begins with the ingredient of greatest quantity and continues in descending order until the final ingredient (of least quantity) is listed. Some manufacturers find ways to list sugar with different names, thereby making it appear as if each sugar is an insignificant part of the product.

Beware! The truth is that, when combined, all these sugar pseudonyms often equal almost half of the ingredients in common food products.

Returning to my Ginger Snaps, I found sugar for sure. Reading further, I found brown sugar, corn syrup, and dextrose. Though labeled differently, in the end they are just various forms of sugar. Naturally, there are some ways to avoid falling into manufacturers’ sweet snares.

First, become aware of the common alternative names for sugar that you will see listed on ingredient lists. These monikers include sugar (obviously), honey, brown sugar, corn syrup, dextrose, glucose, lactose, maple sugar, sorghum syrup, turbinado sugar, caramel, dextrin, fructose, grape sugar, invert sugar, maltose, and molasses.

Second, if you want to ease back on the amount of sugar that you consume in your food and beverages, choose sugar-free options. Sugar free beverages are often indistinguishable from their sugar-laden counterparts. The multitude of sugar substitutes offer another way to cut back on your sugar intake. Most of them are safe, but it’s a good idea to do at least some preliminary research before using them. The FDA regulates food safety, but an overworked and understaffed federal agency can’t catch everything.

Third – and this is only if you can really do without sugar as we commonly consume it – opt for either black strap molasses or Sugar in the Raw. These products are the least processed forms of sugar available, and they retain quite a bit of the nutrients not found in white sugar. As a matter of fact, in order to obtain snowy white sugar, manufacturers wash it an average of seven times, stripping many of the natural nutrients. Raw sugar is usually washed only twice.

Finally, and most effectively, you can just take simple sugar out of your diet. This seemingly extreme measure does not mean you can’t enjoy the great tastes of foods, but you will have to find healthy alternatives to satisfy that sweet tooth.

We still love Ginger Snaps, but we have sought out the similar snacks that use unprocessed sugar or no sugar at all. If we do want to relive the youthful, carefree days, we might slip in four or five of the decadent Ginger Snaps every once in a while.

When food is lovingly tended and hand-picked so that it is naturally bursting with flavour and beauty, a certain respect is inevitably given to it. In China, a few extra seconds are always devoted to presenting the food in such a way that just looking at it gets the digestive juices going. This ensures not only enhanced pleasure but also proper absorption and assimilation of the food. It doesn’t matter how simple the food is, it can always be presented in an appetising way, for instance by arranging ingredients of different colours and the plate and adding some aromatic herbs.

Vegetables:

Sweet potatoes and pumpkins, their orange flesh packed with anti-cancer beta-carotene, are often eaten with corn to provide flavour and texture. Tomatoes and peppers also full of beta-carotene and, are frequently used in Barma in elaborate displays of food uniquely arranged around colours and patterns. Tomatoes and peppers, also full of beta-carotene are frequently used around the world in varies degrees of meals. Red peppers are one of the richest sources of vitamin C there is, while tomatoes are the only reliable source of the potent anti-aging antioxidant lycopene.

Green leafy vegetables eaten by many people include the wild amaranth, an attractive and colourful plant that is similar to spinach. Amaranth contains twice as much calcium as milk, as well as the magnesium needed to get calcium into our bones. It is also high in potassium, phosphorous, folic acid, manganese, iron and the top three anti-oxidants, vitamins a, c and e. Its seeds which have a nutty, malty flavour are available in health shops in the West – these can be combined with brown rice or corn to make a complete protein meal. They make an ideal ingredient for a green smoothie which is the most nutritious type of smoothie you can consume, just add some of your favourite fruits along with other leafy vegetables and all your essentials are in one drink.