Daily Calorie Needs

Your daily calorie needs depend on a variety of factors, including your age, weight, activity levels, body composition and genetics. You can estimate your calorie needs by using your body weight and daily physical activity level. 

The basal metabolic rate (BMR) refers to the number of calories you burn at rest. This accounts for 60 to 75% of the calories you burn in a day. Men tend to have a higher BMR than women. As a starting point, the BMR uses approximately 22 calories for every kg of a woman's body weight, and 24 calories for every kg of a man's body weight. To calculate your BMR, multiply your weight in kg by 22 for women, and for men multiply your weight in kg by 24.

BMR for women: 

Weight in kg x 22 = BMR

BMR for men: 

Weight in kg x 24 = BMR

To calculate your daily calorie needs, multiply your BMR by your physical activity level (PAL). Use the equation below that best applies to your activity level:

• Mostly inactive (mainly sitting): BMR x 1.2
• Fairly active (walking plus exercise 1 to 2 times per week): BMR x 1.3
• Moderately active (exercise 2 to 3  times per week): BMR x 1.4
• Active (exercise hard more than 3 times per week): BMR x 1.5
• Very active (exercise hard every day): BMR x 1.7

BMR x PAL = required daily calories

Spicy Edamame

A half cup serving of edamame provides your body with 9 grams of fibre and 11 grams of protein - all in 120 calories. Edamame are also a source of calcium, copper, folate, iron, magnesium, manganese, phosphorus, thiamin, and vitamins A, C and K. Enjoy up to 1 serving of soy per day to enjoy it's many health benefits.

Ingredients:

• 1/2 cup edamame
• 1/2 teaspoon olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon chili powder

Steam  edamame, toss with olive oil, season with garlic powder and chili powder.

Avocado

The avocado - the only fruit renowned for its fat content. Never fear though, it is monounsaturated fat, which is the healthy kind. The fat content, however, is only part of the story: 

Avocados are truly a super food. They are a great source of fibre, B vitamins, folic acid, vitamin E, and they contain twice the potassium of a  banana!

Avocados are known to support a healthy heart, skin and nails; are full of antioxidants, and may also help prevent liver damage.

For an easy and delicious way to enjoy this fruit, use it mashed in place of mayonnaise in your sandwiches. 2 tablespoons of mashed avocado has far fewer calories than a single tablespoon of mayonnaise, and also has far more nutrients. Another bonus? Avocados taste great!

Setting Goals

January starts, for many people, with a list of goals. As the month goes on, many of those goals are unfortunately dropped. It is important in goal-setting to make sure that your goals are things that you really want, are achievable and are personal. 

Here are 5 questions to ask yourself when creating your goals:

1. What, specifically, do I want? Be very detailed in your goals, and make sure they are phrased positively. If your goal is to lose weight, specify how much and when by.
2. What impact will achieving this goal have on me? Make a list of all of the positive outcomes of achieving your  goal, as well as a list of all the things you won't have if you do not achieve it.
3. Am I 100% responsible for this goal? The answer should be yes. Goals are only achievable if it is something you are completely responsible for. If your goal is to lose weight, but you feel it is only achievable if your spouse prepares or purchases different foods for you, then chances are you will not be successful because you have given away the responsibility for your goal.
4. What talents, skills or resources do I need in order to achieve this goal? Make a list. You may already have all you need, but if not, find out what you need and make it happen. Even a simple step like signing up for a class or reading a book on the subject will move you closer to success.
5. Why is it important to me to achieve this goal? Make a list of all the reasons you want and need to make this change. The more reasons you have, the more likely you are to stay on track!

Asking yourself these questions every time you set a goal will increase your odds of success. Vague goals are difficult to accomplish. Get clear on what you want and you will be much closer to achieving it!