Resting Energy Needs is the minimum amount of energy (expressed in number of calories) our body needs to stay alive at rest. This represents the
calories required for vital bodily functions such as the heart, lungs, liver, kidneys and the immune system! Determining your resting energy needs, or more commonly known as Resting Metabolic Rate, is a key component in effective weight loss since this represents the number of calories you want to make CERTAIN to eat per day!
Lifestyle and Activity Needs
Exercise and Training Needs
Quality Calories
When speaking about nutrition, I often use the example that the body is like a machine with the cardiovascular system acting as the engine. And like an engine, how we fuel our body is extremely important as it pertains to health and wellness let alone performance! If you were driving a car, what kind of fuel would you put in the tank? That would depend on what kind of car you were driving - but chances are, you'd be looking at a higher octane fuel for a higher performance engine.
Now...see yourself as a car - are you fueling for high performance based upon the foods you eat?
While the body is capable of doing all sorts of things by itself, one thing it can't do is make vitamins. That's where the nutrition of food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins.
Now, let's look more closely at vitamins — from A to K:
Vitamin A
This vitamin plays a big part in eyesight. It's great for night vision as well as helping you see in color. In addition, it helps you grow properly and aids in healthy skin.
My favorite foods rich in vitamin A:
- orange fruits and vegetables (e.g., cantaloupe, carrots, sweet potatoes)
- dark green leafy vegetables (le.g., kale, collards, spinach)
Vitamin B
There's more than one B vitamin. Here's the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid.
The B vitamins play an important role in metabolic activity by assisting in the conversion of food to energy as your body needs it. This group of vitamins is also involved in making the oxygen carrying red blood cells throughout your body. Every part of your body needs oxygen to function properly and is an essential component for improving performance!
My favorite foods rich in vitamin B?
- whole grains, such as wheat and oats
- fish and seafood
- poultry and meats
- eggs
- leafy green vegetables
- beans and peas
Vitamin C
This vitamin is important for keeping body tissues healthy - including muscle. C is also key for resisting infection, healing and recovery.
My favorite foods rich in vitamin C?
- citrus fruits, like oranges
- cantaloupe
- strawberries
- tomatoes
- broccoli
- cabbage
- kiwi fruit
- sweet red peppers
Vitamin D
Vitamin D is the vitamin associated with strong bones and healthy teeth! Vitamin D additionally assists your body with absorbtion of calcium. Most people think "dairy" when it comes to Vitamin D, calcium and "strong bones" but research shows this actually might not be your best bet.
My favorite foods rich in vitamin D?
- fish
- egg yolks
- fortified cereal
In addition to the above foods, Vitamin D is also obtained by sun exposure - of course, be careful and limit your time in the sun without proper protection and sunblock!
Vitamin E
Everybody needs E. This hard-working vitamin maintains a lot of your body's tissues, like the ones in your eyes, skin, and liver. It protects your lungs from becoming damaged by polluted air. And it is important for the formation of red blood cells.
My favorite foods rich in vitamin E?
- whole grains, such as wheat and oats
- wheat germ
- leafy green vegetables
- sardines
- egg yolks
- nuts and seeds
Vitamin K
Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.
My favorite foods rich in vitamin K?
- leafy green vegetables
- broccoli
- soybean oil
Effective Charleston Weight Loss begins with proper nutrition. But ask 100 different people about proper nutrition and you're likely to get 100 different answers! My scientifically based Weight Loss Programming is a two dimensional process which reveals the EXACT "quantity" AND "quality" of calories YOU need to get results.
Do YOU keep on gaining weight after dieting? STOP! The answer is NOT "dieting!" Understanding EFFECTIVE weight loss is a two dimensional process that considers BOTH the quantity AND quality of foods YOU eat and begins HERE!
1. Increase YOUR Metabolism
Metabolism is the process your body goes through to break down food into a useable energy source (fuel) for your body to sustain itself. There are three basics categories of needs in the body which require energy:
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Kyle Radaker, M.S.
Exercise and Sport Science Consulting
is located at
TEMPO Indoor Cycling and Endurance Training
1009 Anna Knapp Blvd, Suite #103
Mount Pleasant, SC 29464
843-884-4822
