## What Does My Body Need?

For our bodies to receive proper nutrition, we want to ensure that we are providing it with enough calories, carbs, proteins, and fats.

The Harris-Benedict Equation is a great was to determine your Basal Metabolic Rate (BMR). Your basal metabolic rate is how many calories you burn naturally (at rest) per day. Based off your gender you would follow different equations to calculate your Basal Metabolic Rate.

W = Weight in kilograms

H = Height in centimeters

A = Age in years

Men: BMR = 66.5 + 13.8(W) + 5.0(H)-6.8(A)

Female: BMR = 655.1 + 9.6(W)+1.9(H)-4.7(A)

Example:

Karen is a 19-year-old female. She is 5’5” tall and weighs 152.0lbs. What is her BMR?

(152lbs) / (2.2pounds/kg) = 69.1 kg

(65 inches) (2.54 cm/inch) =165 cm

BMR = 655.1+[(9.6)(69.1 kg)] + [(1.9)(165cm)]-[(4.7)(19)]

BMR= 655.1 + 663.36 + 313.5 – 89.3 = 1,542 calories per day

In conclusion, Karen will burn 1,542 calories per day at rest.

We also want to take into consideration the amount of protein Karen is intaking daily. The American Dietetic Associate (ADA) recommends healthy adults to intake .8-1.0 grams of protein/kg of body weight.

Example:

Karen weighs 152lbs or 69.1 kilograms. How much protein does Karen need?

69.1 kg (.8g/kg) = 55 g

69.1 kg (1.0/kg) = 69 g

Karen would need between 55-69 grams of protein per day.

Next, we want to take into consideration the amount of Fat we should be intaking per day. The Fat % should equal 30% of your total calorie intake.

Example:

Karen consumes 1,542 calories per day. How many calories and grams of fat should she be consuming each day? 1 gram of fat is equivalent to 9 calories.

1542 calories (.30) = 462 calories should be consumed from fats.

In order to calculate the amount of fat per grams she would need to consume we would divide the calories from fat by 9 calories.

(462 calories)/(9 calories/g) = 51 grams of fat per day is what Karen needs to consume.

Lastly, we want to calculate our carbohydrate needs. The USDA recommends 45 to 65 percent of your total calories come from carbohydrates.

Example:

If Karen consumes 1542 calories per day, she will need to consume 925 calories specifically from carbohydrates.

To calculate the amount of carbohydrates Karen would need to eat, we would take her total calorie intake 1542 divided by 2 which would equal 771 then we would take 771 divided by 4 which would equal to 193 carbohydrates per day.

The importance of eating a well-balanced diet is crucial in order to provide yourself with proper nutrients.

Whenever we consume too little calories, we can experience constipation, nausea, and gallstones. However, when we consume too many calories, we can become overweight or obese. Which could lead to hypertension and/or cardiovascular disease.

Whenever we consume too little fats, we can become deficient in vitamins and minerals. When consuming too many fats, high-cholesterol, kidney problems, and inflamed intestines is likely.

If we are deficient in carbohydrates, you’re likely to experience headaches, fatigue, and cramps. When we overload are bodies with carbohydrates, our blood sugar will become too high. In doing so, we begin to produce more insulin where the extra glucose is than stored as fat.

## 6 Vitamins Essential to Your Diet

Have you ever bought a container of vitamins and wondered what all those vitamins actually do for your body? For women especially, there are certain vitamins that we need to make sure our bodies are functioning in the best condition for all the amazing things it does! Here’s a rundown of 6 important vitamins to include in your everyday diet: Vitamin B12, Vitamin D, Magnesium, Probiotics + Prebiotics, Calcium, and Biotin. Vitamin B12 helps to keep the nerve, brain, and blood cells in our body happy and healthy, and combats tiredness. Eating foods high in folate like chickpeas, lentils, spinach, and avocado will help to optimize absorption of vitamin B12. Vitamin D, as most know, can help keep bones, teeth, and muscles healthy; however, it also helps to fight disease and depression, as well as boost weight loss. Being out under the sun for just 10-30 minutes can provide you all the vitamin D you need for the day! Magnesium is imperative for many body processes and reactions in the body, and plays a role in heart health, reducing migraines, supporting healthy bones, fighting depression, reducing risk of Type II diabetes, relieving symptoms of PMS, combatting inflammation, and even lowering the risk of some cancers. Eating foods such as lean meats, eggs, seafood, lentils, and nuts and seeds will provide you good sources of magnesium. Probiotics can aid in gastrointestinal problems, delay allergies in kids, and can treat and prevent vaginal and urinary infections in women. Prebiotics are also very important to consume alongside your probiotics. Prebiotics act as a precursor, or “food” for the probiotic to ensure that the probiotic is effective in helping to support friendly bacteria in the gut and maintaining a healthy digestive system. Calcium helps to build and maintain strong bones and also aids in proper heart, muscle, and nerve function. Dairy products and green leafy vegetables are good sources of calcium. Lastly, biotin is beneficial for growing thicker hair, nails, and beautifying skin. Metabolic, nerve, digestive, and cardiovascular functions are also improved by the consumption of biotin. Eggs, legumes, sweet potatoes, bananas, and broccoli are a few food choices that will give you a good source of biotin.

## Try this, not that!

We all know what happens… it’s movie night, or your at the check out line at the grocery store. You’ve been doing so well with eating clean! But the m&m’s look so good and the spinach is not cutting it. We are here to help!!! Here are some of our favorite healthy swaps that are guaranteed to satisfy those cravings!

1. Instead of SWEDISH FISH, try SMARTSWEETS SWEET FISH.

There are only 3g of sugar in the entire bag. Plus there are 28g of fiber. Smartsweets has so many great options for low sugar candy.

2. Instead of REESE’S, try LILY’S PEANUT BUTTER CUPS.

0g of added sugar in Lily’s Peanut Butter Cups!!! They have a few different options for these chocolatey alternatives.

3. Instead of DOVE CHOCOLATE CASHEWS or PEANUT M&M’S try JUSTIN’S CASHEW BUTTER COVERED CASHEWS.

Less sugar, better ingredients, same taste!!!!

4. Instead of KITKAT’S, try LITTLE SECRETS CRISPY WAFERS.

No artificial colors & flavors or high fructose corn syrup in the Little Secrets! These are lower in sugar and made with clean ingredients.

5. Instead of BEN & JERRY’S, try HALO TOP!

About 1,000 calories per pint in Ben & Jerry’s, and only 280-380 calories PER PINT of Halo Top!! Not to mention less sugar and fat. (The peaches and cream is our favorite!)

6. Instead of CHIP, try POPCORN!

You can have some fun with this one. Spice it up with some popcorn seasoning ranch seasoning, or mix in a few dark chocolate chips!

These are just a few options for some healthy swaps you can incorporate into your snacks and meals. Remember – consistency is key. All the little swaps will make a difference in the long run! We are on your team here at Beach Medical! Let us know if we can assist you in any way.

Whenever meal prep is mentioned, there is always one response that I get from patients, I don’t have time. Well I have news for you, you do have time. People are always trying to make meal prepping more complicated than it has to be. I get it, not everyone has time to make 3 meals for each day of the week. To counter that, no one wants to eat the same thing for every meal every day either. I am going to give you some tips to make eating healthy easier and set you up for success.

First, get yourself a reusable water bottle that you can easily take everywhere. Weight loss and water consumption go hand and hand. A good rule of thumb is to drink half your body weight in ounces of water. If you don’t like the taste of water, add flavor packets to it. Not only does water help with weight loss but it keeps you regular, lubricates your joints, maintains blood pressure, transport nutrients and so much more. So keep your bottle attached to your hip like you do your phone!

Second, keep it simple. Like stated earlier, preparing full meals can be time consuming and unrealistic to keep up with. When you get home from the grocery store prechop your fruits and veggies, so you have easily accessible snacks ready to go. Pre-portion out nuts in individual containers for snacks. Cook your grains and protein in bulk so you have lunch and dinner staples ready to go. Then once it’s time for the meal, you can dress the meal up as you feel for that day. Try different sauces and seasonings to keep your meals interesting. Buy the 18 pack of eggs and boil half of them. Now you have a great breakfast or mid morning protein snack.

Thirdly, get help when you need it. Sometimes prepared/”processed” food from the grocery store can help out greatly! My favorite would be the rotisserie chickens. Remove the skin and take all the meat off the bones the day you buy it. Now you have protein for lunches and dinner for the week. Tuna fish packets,cheese sticks and greek yogurt are also great protein snacks to have on hand.

After reading these tips, I hope you can see that meal prepping does not have to be hard. It’s really all about setting yourself up for success more than anything. Have healthy food in your kitchen and not junk food so that you are not tempted to derail. Bring your lunch to work and avoid the pizza and cupcakes that always manage to show up. Ultimately having discipline and will power is what is going to get you to your weight loss goals. Push yourself and remember why you started in the first place. You got this!

## Spring has quickly approached (pollen and all), and summer will be here before you know it! With it warming up outside, it’s time to start taking advantage of the weather – whether that be going for a run, walk, or bicycle ride! Did you know walking 30 minutes a day decreases your risk for heart disease by 35% and type 2 diabetes by 40%? It is important to incorporate exercise into your daily lifestyle. Let Beach Medical help you bloom into your summer body with these simple workouts.

*Remember to warm up for 5 to 10 minutes before your workout*

With any workout, make sure to allow yourself proper time to recover. Ensure that you are getting eight hours of sleep, drinking 100 ounces of water, and drinking a protein shake after your workout to help aid in muscle recovery. As always, contact your local Beach Medical Clinic if you have any questions or concerns.

## Alcoholic Beverage Alternatives

With St. Patrick’s Day quickly approaching, it is no surprise that our patients are beginning to worry about the alcohol calories they will be consuming. We have made a list of healthy alternatives to your favorite alcoholic beverages. These simple switches in the alcoholic beverages could help you have fun while staying on track with your weight loss.

1. Bloody Mary
1. A bloody mary contains less sugar. Also try to order it extra spicy in order for you to drink it slower and sip on water in between.
2. Red Wine
1. Some red wines are filled with antioxidants, but you will have to pay attention to the sugar amount in some. Try to get red wine that is more dry than sweet to help with the sugar consumption.
3. Scotch on the Rocks
4. Silver Tequila with Soda Water and Limes
1. Ditch the mixer with the tequila! This will help you cut out the sugars associated.
5. Vodka Seltzers or Hard Seltzer
1. There are many new seltzer drinks that have hit the market with White Claw being one of the more popular ones. You also can add sugar free Mio drops to your drink.
6. Mixed drinks
1. If you like to have mix drinks just as rum and coke, try to replace the soda with a diet soda or try adding soda water instead.

We hope these modifications help you enjoy your St. Patrick’s Day holiday and as always, stay safe and consume responsibly!

## No Excuses-Just Exercise!

When it comes to weight loss, nutrition is a key factor but exercise is important too. You can’t outrun a bad diet but exercise does help speed up the weight loss process. You do not have to run a marathon everyday, just a couple 15 minute bouts of exercise throughout the day would be just as beneficial! Any sort of movement is better than nothing at all. Everyone has a busy life but sometimes you have to make time for yourself. Ask yourself, is watching Netflix is more important than getting healthier? If you have time to binge Netflix you have time to exercise. Here are some examples of how to incorporate exercise into your daily routine.

• Make exercise a part of your routine. Start your morning off with a 15 minute walk or stretch session. Use this time to reflect on your day to come and clear your head. I like to walk in the morning and stretch at night. Especially if you sit all day at work, stretching is a great way to wine down your day and release tension that built up during the day.

• Take the extra steps. Park at the back of the parking lot when running errands. Take the stairs at work and skip the elevators. Walk laps around the building on your lunch break. Quick little bouts of exercise throughout the day add up and can really help you reach your weight loss goals.

• Use your Amazon Prime membership. Obviously in the middle of a pandemic it is not ideal to go to the gym. Luckily almost everyone has a Prime membership. There are hundreds of free workout videos that are included in the membership. Now you have no excuse for not being able to go to the gym. You can workout in the comfort of your home and no one will be judging you.

• Use your chores as exercise. Everyone tries to find an excuse to not workout. Sometimes there truly isn’t enough time during the day to get exercise in. Use your chores as a way to add some movement in your day. Go the extra mile and deep clean the house, mawn the lawn yourself, organize the garage, and stop putting it off til a rainy day.

## Snack Substitutes for Superbowl Sunday

Super Bowl Sunday is one of the biggest sporting events of the year. And with football comes tailgating and with tailgating comes finger foods!! This can be a pretty challenging time for those of us who are working on lifestyle changes. Luckily, it’s completely doable to enjoy tailgating and finger foods without compromising a healthy lifestyle. Let’s go over a couple tips for managing Super Bowl Sunday (and any other football day).

1. Wings: Chicken wings are a huge staple for game day and there’s no reason you have to give them up! Instead of having them fried, cook them in an air fryer (just as crispy but without all the oil!) or even bake or grill them! Depending on what kind of wings you prefer you can even make your own sauce or dry rub for them. You can also substitute wings for a leaner option, like chicken breast tenders.
2. Veggie trays: These are always a hit and it almost feels like football isn’t really football without one. But…most veggie trays come prepared with ranch or some other kind of dip. This can add lots of hidden calories. Instead, try preparing your own veggie tray and making your own dip. Non-fat plain greek yogurt makes a great base for almost any dip.
3. Cauliflower wings: These have become widely popular and are really simple to make. Using a head of cauliflower and whatever seasoning or sauce you decide to make you can replicate wings but as a veggie alternative. You can do buffalo, lemon pepper, jerk, or even barbecue flavors.This is also a really good vegan option!
4. Sodas: Instead of sodas drink carbonated water or seltzer waters. There are a ton of different brands these days with a ton of different flavors. Drinking these will really help curb the craving for sodas and still keep you on track.

And remember: moderation is key! If you decide you want something that isn’t quite as healthy, that’s okay. Have a little bit, enjoy it, but be sure to go back to your healthier choices afterward.

## Healthy Substitutions

Successful and maintained weight loss is the result of consistent mindfulness. In other words, every single thing you eat is either going to support a healthy weight, or do the opposite. Over time, choices add up – and we either gain, maintain, or lose weight.

Here are some healthy substitutes for common foods – because there is always a healthier option!

• Greek yogurt instead of sour cream, because greek yogurt has less fat and is also a great source of protein.
• Olive oil is a great substitute for canola oil. Olive oil contains monounsaturated fats, which can help lower your “bad” cholesterol
• Coconut oil instead of butter (less fat)
• Try seltzer, not soda…goodbye 240 extra calories from coke!
• Cauliflower rice instead of grain rice, because we could all use more veggies!
• Zuchinni noodles (zoodles) or even spaghetti squash noodles instead of wheat noodles because, again, veggies, which means more nutrients!
• Most store bought cereals are loaded with sugar. Make your own granola and add milk to cut down on those unhealthy carbs!
• Cut back on calories and lower your bad cholesterol by taking the egg yolk out and only eating the egg whites
• Dump the chips and have a serving size of popcorn! *Not movie theatre style which has a ton of butter.
• Almonds are more nutritious than croutons but they will still add a crunch to your salad!
• Lettuce wraps instead of tortillas. This is an easy way to have a carb free sandwich, taco, etc.
• Frozen grapes as a sweet treat instead of bagged candy

These are just a few examples of healthy substitutes. Remember that every choice you make can help you in your weight loss journey!

## Less “New Year’s Resolution” More, Realistic Lifestyle Change

It’s a new year and naturally, we are already setting goals for ourselves.

“I’ll start this diet on the first!”

“Starting January, I’ll be frequently in the gym!”

“Starting Monday, no more sugar for me!”

…Sound familiar?

Goals are not a bad thing! We need them to motivate us and create a measure for us as we continue in our progress, but how can partner with our goals in the coming new year instead of making them the dreadful enemy? We do this by making real, lasting lifestyle changes. Here are some things we can take advantage of in order to step into healthier lifestyles:

Diet

No one’s diet or exercise plans will look the same. The key is to find what works for you! Here are a few quick tips to assist you in turning your day to day eating into lifestyle changes:

1. avoid pre-made, packaged items, and fast foods and eat more whole foods (fruit, vegetables, quality proteins). Aim to high protein and low carb meals and snacks!
2. Plan meals in advance. This leaves less room to choose unhealthy options and also keeps you on track for these ways of eating to become your new normal.
3. Stay away from fried/fast foods, sugary drinks, and any items that you know to be a hinderance or could sabotage your progress.
4. Find foods and recipes that you love! If you’re dreading what you’re eating, it’s going to be hard to stick to it. At Beach Medical, we offer many recipes in our nutrition counseling that are healthy and enjoyable.

Exercise

Exercise is vital to a healthy lifestyle. We recommend choosing 3-4, 30-45 minute blocks a week to set aside to exercise. Find something you enjoy doing! Whether that is walking, body weight exercises, cycling, or yoga, find a way to move your body that you will stick to and enjoy.

Mindset

We must have a long term mindset when it comes to improving our health and losing weight. If we are just trying to make it to the summer, we will not reach lasting results. Keep in mind that these things will occur over weeks and months, not over night. Go ahead and choose to commit to eating well, moving your body l, and being in it for the long haul! And remember, one missed exercise or unhealthy snack does not make you unhealthy, and one healthy meal or exercise does not mean our work is done. Let’s celebrate the good steps we take and commit to a healthier version of ourselves!

Accountability

Some ways we can hold ourselves accountable this new year is by finding ways to track our progress where needed. There are many ways to do this, such as keeping a calendar to schedule workouts and meals, using a habit tracker to help us start our new routines, and partnering with other people in our lives who are on the same journey.

One of the best things about Beach Medical is the accountability that is provided to each patient. It makes a world of a difference when you know that there are people looking forward to your progress and that are here to ask how you are doing. As a patient, know that we are here for you, want you to ask questions when needed, and want to see you become better!

Here at Beach Medical, we want to partner with you as we tackle the new year to create lasting lifestyle changes, not just encourage the hype of a resolution. We are on your team!