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Dear FDA, “Thank you for telling us the risk of coconut oil and recommending GMO canola oil. Wow. Synthetic oils over natural God given coconut oil. Whew! Almost ate something natural, there! 😰 Thank you for recommending Frosted Flakes over fruit! Of course, dead food in a box coated in sugar would be healthier than enzyme, fiber rich, nutrient dense delicious fruit. What was I thinking?😱 Thank you for the blessing of artificial sweeteners! We now know of their toxic effects on the brain and ability to cause cancer. Man, if we would have simply stuck to natural God given sweeteners the pharmaceutical companies would have gone out of business. 🤥 Thank you for processed dairy loaded with hormones and antibiotics! It does a body good...even the 7 year olds with breast buds and behavioral issues..... thank you! 👍🏻 Thank you for Red Dye #40 and Yellow #5 linked to cancer and proven to cause hyperactivity in kids...we mom's especially thank you. Big hugs on that one 🤗 Thank you for all the synthetic preservatives, additives, BHT, palm oil, high fructose corn syrup and so many others...so our food can last on the shelf for up to 20 years. Friggin awesome! 👏🏻👏🏻👏🏻👏🏻 It feels so good to have a government agency NOT influenced by money that simply looks out for the greater good of America and the health of the people. 🦄🦄 Eat up America!! Chemical crap storm for everyone!!” ✌🏻❤️ ~Dr. Tracey Stroup MD @pro_nutrition_health #nutritionaltherapy #nutritionalwellness #nutritionaladvice #fda #registereddietitian #wecare #healthandwellness #timetochange #insurances #insurancesolutions #preventivemedicine #preventativehealth #diseaseprevention #newyork #diet #dietplan #wellness #healthylifestyle #ourfoodsystemisbroken #foodservice #theempireplan #dietetics #foodandnutrition #teachandpreach #deargovernment https://www.instagram.com/p/B6W9O8HnowD/?igshid=3rwa22mhw1ce
AIP friendly bliss ball!!! And a gorgeous #Klimt plate 🙈 • • These bliss balls are made of desiccated coconut, dried apricot, cinnamon and a dash of pure pomegranate molasses and they are heavenly!!! 😇 let me know if you want the recipe! • • Although all the ingredients are AIP legal, if you are very early on in your AIP Journey or react to sugar then you might want to have only very small amounts of these! Desiccated coconut is also an ingredient that although allowed, should not be overdone- particularly in the elimination stage! • • #aip #nutrition #nutritionaladvice #dietadvice #paleo #autoimmuneprotocol #sarahballantyne #snacks #foodporn #blissballs #vegan #treatyoself #efiaskitchen #london #londoneats #chefsofinstagram (at Forest Hill, Bromley, United Kingdom)
Showing off our homemade sports drinks for my students Health Promotion morning tomorrow. We are focusing on coping with study/exam stress and nutritional advice. #sportsdrinks #homemadesportsdrink #studentsproject #healthpromotion #lemontwist #coconutlime #citrusswirl #healthandwellness #activityday #nutrition #nutritionaladvice #exams #study #examstudy #studystress #stress
In order to calculate your daily caloric need, you need to figure out your Total Daily Energy Expenditure (TDEE), which is the total amount of calories your body burns during a day, including all activity.
The first step is to calculate your Basal Metabolic Rate (BMR), which is the amount of calories your body needs to in order to function - this excludes any activity. Basically, its the amount of calories you would burn if you were to just sit in one place all day. To calculate this, I suggest using the Harris-Benedict Formula since it takes into account body weight, height, sex, and age, making it more accurate.
Men
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
Women
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Now that you have your BMR, the next step is to calculate your TDEE. TDEE takes into account 2 factors:
Thermic Affect of Activity (TEA) - the amount of calories you burn while exercising/physically active
Thermic Effect of Eating (TEF) - calories used to assist in digestion and absorption (about 5% of your caloric need). Foods high in protein and fiber will cause a greater effect.
Based on your activity levels, you take the number associated with that level and multiply it by your BMR. **(TDEE = activity level x BMR)
Sedentary (no activity) = BMR x 1.2
Lightly active (light exercise 1-3 days/week) = BMR x 1.375
Moderately active (moderate exercise 3-5 days/week) = BMR x 1.55
Very active (hard exercise 6-7 days/week) = BMR x 1.725
Extremely active (hard exercise 2 or more times/day) = BMR x 1.9
The number you get for your TDEE is the amount of calories you need to MAINTAIN your body weight.
If you want to lose weight, you will have to reduce your calorie intake or increase your activity. There are 3500 calories in 1lb or 0.45kg of fat. The recommendation is to decrease your caloric intake by 500 calories in order to lose 1lb or 0.45kg of fat per week.
If you are looking to gain weight in the form of muscle mass, it is recommended that you eat a surplus of calories on your training days (anywhere from 200 - 600 calories > on the lower end for women and the higher end for men) and ingest your TDEE maintenance calories on your rest days.