How to Calculate your BMR and then your TDEE

The Harris-Benedict Formula (BMR based on total body weight)

The Harris-Benedict formula utilizes separate equations for men and women. This is due to the fact that men generally have a higher level of lean body mass (LBM) than women, and this phenomenon is accounted for in the men's equation. Since the Katch-McArdle formula accounts for LBM, a single equation applies to both men and women.

BMR Formula (Standard English)

• Women BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
• Men BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in year)

BMR Formula (Metric)

• Women BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) - (4.7 x age in years)
• Men BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) - (6.8 x age in years)

Calculate Your TDEE value

Now that you have calculated your BMR using the Harris-Benedict approach, it is time to calculate your TDEE value. To do this, simply multiply your BMR value by your activity multiplier from the chart below:

Activity Multiplier

• Sedentary = BMR X 1.2 (little or no exercise, desk job)
• Lightly Active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
• Moderately Active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
• Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
• Extremely Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, etc.)

from http://www.fitnesshealth101.com/fitness/weight-loss/bmr

Roasted Red Pepper Salad Dressing

This oil free dressing is amazing. It is from https://sites.google.com/site/hgkprintablerecipes/big-list-of-no-oil-salad-dressings
We made a couple of alterations to fit our needs and taste-buds.

Ingredients:
1/4 cup white balsamic vinegar (double the original amount)
1 large roasted red pepper
1/2 tsp Himalayan Salt
1 pitted date (we added this)
1/2 tsp fresh thyme

Blend in a high speed blender

Grab and Go balls

What a perfect high energy snack!
The recipe is from  http://www.foodnsport.com/freegift/FNSInfographicNewRecipe39cn30snoyes21.pdf
We used goji berries instead of dried blueberries.
Our son loves these!

Makes 20-24 balls served 6
Ingredients:
1 cup goji berries
1 cup dried mulberries
8 pitted dates
2 tsp carob powder
1 tsp vanilla

Directions:
Grind the mulberries into a powder in the food processor.
Add the remaining ingredients and process until it turns into a ball
By the tablespoon, roll these into balls
Refrigerate until ready to eat.

Nutritional information
Carbs: 54 g
Fat: 1 g
Protein: 5 g
Calories: 225
Fiber 4.7 g

Raw Sweet Onion Salad dressing

We eat about 1/2 pound of greens per day so always looking for good low fat salad dressings.
This is from http://lowfatveganchef.com/raw-vegan-sweet-onion-salad-dressing/

Taking heed to her tip of it being too strong, we instead reduce the sweet onion to 1/2 cup instead of an entire cup and doubled the cucumber. The dressing is very smooth and taste delicious.

(Oil Free) No Fat Raw Vegan Sweet Onion Salad Dressing

 Makes about 1 1/2 cups of dressing (with our changes it made ~ 3 cups)

Ingredients:

5-6 tbsp of apple cider vinegar (1/3 cup)
1 cup peeled cucumber, chopped (2 cups)
1 clove of garlic
1 cup of sweet vidalia onion, diced (we reduced to 1/2 cup)
8 small dates, pitted
(we added 1/2 cup of crispie pumpkin seeds)
1/4 tsp salt
pepper to taste
2+ tbsp water (to blend or thin as necessary, we added 1/3 cup)

Directions:

1. Place ingredients into a Vitamix or food processor and blend until smooth.
2. Taste test and adjust seasonings if desired.
3. Serve over green salad and refrigerate any leftovers.

Tip:

To make the onion flavour more mild, you can chop the onion in advance and let it sit out or in the fridge and oxidize so that some of the strong oils dissipate and it won’t be as intense.

This is a dressing I would use in smaller quantities because of the bite. I wouldn’t make an entire family sized salad with it, and eat it myself. It might sting your tongue a little if you eat the whole recipe in one meal. Side salads or a medium sized salad would be best with this recipe.

Nutritional information: serves 8
Calories: 70
Carbs: 20 g
Fat: 0 g
Fiber: 2 g
Protein: 1 g

Raw Pecan Cinnamon Rolls

We have been able to purchase bananas at the farmers market at an amazing price, so we are looking for recipes. There are many variations of these using nuts as the dough or fruit, using nuts, fruit, oil and/or water in the filling. We made our own variation to keep the fat content low. Serves 2

Dough ingredients:
4 large ripe bananas
1/4-1/2 tsp cinnamon

Directions:
Slice the banana into thirds lengthwise. (The first banana i peeled, then sliced. The remaining 3 were sliced peeled and then removed the peel.)
Sprinkle cinnamon on the slices
Dehydrate for 6-8 hours, still pliable.

Filling ingredients: serves 4
1 cup pitted dates
1/4-1/2 cup water
2 TBS crispie pecans
1/2 tsp cinnamon
1/2 tsp vanilla

Directions: Blend until smooth or desired consistency

Assembling:
Leaving the banana slices on the dehydrator sheets, apply the filling to the "dough" and roll. With the rolls standing, dehydrate another 6 -8 hours. Serve warm.

Nutritional information:
Calories: 446
Carbs: 105 g
Fat: 7 g
Protein: 5 g

Raw Black Bottom Pecan Pie

We made this for the hubby for Valentine's Day. He loves Wholefoods' Chocolate Bourbon Pecan Pie and we hope he likes this one too. Thanks Courtney for your assistance!!!
He loved it! He wants us to make it again with less maple syrup, a little too sweet even for him!!!
The recipe can be found on page 24 of this ebook  http://rawfoodchef.com/PDFs/CheriesFavoriteHolidayRecipes_2014.pdf

Raw Peppermint Patties

We were wanting a Valentine chocolate for those raw in our home and found this recipe from  http://www.mindbodygreen.com/0-17322/raw-peppermint-patties.html

Makes about 18 patties

For the filling

• 1/4 cup, plus 2 tablespoons raw coconut butter (we used cacao butter)
• 2 tablespoons raw cashew butter
• 2 tablespoons raw honey (we used maple syrup)
• ½ teaspoon peppermint oil
• pinch of salt

For the coating

• 3 full tablespoons coconut oil (we used cacao butter)
• 1 ½ teaspoon raw honey (we used maple syrup)
• ½ cup raw cacao powder
• pinch of salt

Preparation

1. Combine all filling ingredients into a bowl and mash together with a fork, carefully smoothing out lumps of coconut butter and cashew butter, until all ingredients are well combined & dough-like.

2. Roll into a long, skinny log approximately 1" diameter. Wrap in plastic wrap and set in the freezer for approximately 30 minutes, or until very cold & solid.

3. In a double broiler, or over very low heat, melt coconut oil & honey together, add cocao & salt, and stir until smooth & completely combined. Let cool slightly.

4. Remove filling from the freezer. Slice the log into thin disks. Work in batches, keeping most of the disks frozen, while you coat a few at a time.

5. Dip each pattie in the chocolate sauce. Work quickly, so the disks stay cold. Put coated patties back in the freezer and coat your next batch. Serve frozen.

Cell Regeneration Time

We were listening to a webinar and the speaker was discussing cell regeneration.
We did a search and found many links here are a few
 http://positiveattitudesforhealthchallenges.blogspot.com/2012/07/time-schedule-of-your-bodys-cellular.html, 
http://radiant-wellness.com/pdfs/Cycle-of-Regeneration.pdf, 
http://www.dailymail.co.uk/health/article-1219995/Believe-lungs-weeks-old--taste-buds-just-days-So-old-rest-body.html

Here is the combined results of a few:


120 Days - NEW Red Blood Cells90 Days - NEW Skeleton60 Days - NEW Brain Cells, Tissue49 Days - NEW Bladder45 Days - NEW Liver - NEW DNA Cell Material30 Days - NEW Hair - NEW Skin

10 Days - NEW taste buds
5 Days - NEW Stomach Lining
2 Days - NEW Small intestine villi

6 weeks - NEW lung

5 months - NEW pancreas
6 months - NEW muscles

10 years  - NEW bones

Raw Banana Crepes

With our son cyanosis episodes returning, the doctor suggested reducing his fat intake. We made these to use with a fruit filling. This is multiple recipes combined to fit our needs. These are stuffed with a banana and topped with shredded coconut.
Thanks Courtney for making these today!

Ingredients:
8-10 ripe bananas
1/2 cup filtered water
1/2 tsp cinnamon
1 inch vanilla bean

Directions: Place all the ingredients in a high speed blender.
Puree.
1/4 cup of mix is spread on a dehydrator sheet into a ~6 inch circle.
Dehydrate for 8-12 hours and peel off the sheet to place on mesh tray, until dry but still flexible.

February Potluck

The theme was red for Valentine's Day today. The dishes contained a red ingredient. As always everything was amazing!
Our next potluck will be March 7, 1 PM. The theme is using a green ingredient.

Hemp Tabouli

Ingredients:
1/2 cup hemp seeds
1/2 cup tomato, diced
1/2 cup cucumber, diced
1/2 cup parsley, minced
2 TBS olive oil
2 TBS green onion, sliced
2 tsp mint leaves minced
1 TBS lemon juice
1 clove garlic, minced
1 cup chickpeas, canned, drained
salt and pepper to taste

Mediterranean Pasta the recipe can be seen here http://heal-thy-self-cb.blogspot.com/2014/02/raw-mediterranean-pasta.html
We used the sundried tomato soaking water instead of oil and topped with red bell peppers, grape tomatoes and black olives.
We also added almond feta from http://heal-thy-self-cb.blogspot.com/2014/07/almond-feta.html
adding

1 cup almond feta
1-2 sliced green onion,
2 TBS chickpea miso
2 TBS chopped pine nuts
3-4 TBS herbs such as oregano, parsley, chervil, dill, thyme, basil....
2 cloves garlic minced
2 tsp nutritional yeast
2 TBS minced red onion

Cucumber Tomato Salad
Ingredients:
2 cucumbers

32 pounds Roma tomatoes
2 springs of oregano
1 tsp marjoram
3 TBS tahini
juice of 1 lemon

Directions:
Slice the cucumber and tomato into bite size pieces.
Whisk together tahini and lemon juice,
Fold the sauce in the tomato and cucumber salad.


Broccoli slaw with apples and a cranberry dressing
Broccoli slaw

apples sliced

Cranberry dressing:
1 1/2 cup fresh cranberries
6 dates
3/4 cup walnuts
1/2 cup water
2 oranges
salt and pepper to taste
Blend until smooth

Strawberries and wine

Cherry Crisp

Cherry Crisp (Raw Food Made Easy for 1 or 2 People by Jennifer Cornbleet)

4 c. fresh or frozen Cherries (thawed and drained if frozen)  I didn't measure, just filled dish

3/4 c pitted medjool dates, soaked

1 T fresh lemon juice

2 c. Crumble Topping
 

Place 1 1/2 c. cherries along with the dates and lemon juice in a food processor fitted with the S blade and process until smooth.  Remove from the food processor and mix with the remaining cherries.   Cover with Crumble Topping

Crumble Topping

2 c. raw walnuts or pecans, unsoaked

1/2 c. unsweetened shredded dried coconut (I used fresh, undried)

1/4 t. ground cinnamon

1/4 t. ground nutmeg

1/4 t. salt

1/2 cup raisins, unsoaked

8 pitted medjool dates, unsoaked

1/4 c. whole cane sugar or maple sugar (optional for a sweeter topping)  I left it out

Place walnuts, coconut, cinnamon, nutmeg and salt in a food processor fitted with the S blade and process until coarsely ground.  Add the raisins and dates and process until the mixture resembles coarse crumbs and begins to stick together.  Don't overprocess.  Add the optional whole cane sugar and process briefly.  Stored in a sealed container, Crumble Topping will keep for one month in the refrigerator or three months in the freezer.

Blackberry cheezecake
the recipe is at the following link http://www.choosingraw.com/raw-vegan-blackberry-cheesecake-bars/

Coconut Macaroons

For those who love coconut, these are delicious! Thank you Courtney for your assistance!!! This recipe is from Becoming Raw, page 298.

Ingredients:
1 cup cashews (soaked for 4 hours, drained, rinsed and drained)
1 1/2 cups pitted dates
1 tsp vanilla extract
1 1/4 cups shredded coconut

Directions:
Add the cashews, vanilla, and dates to the food processor and process until smooth
Add the coconut and process until the coconut is mixed thoroughly through the dough
Using a heaping teaspoon, make cookie balls, placing on a dehydrator non-stick sheet.
Dehydrate for 4 hours at 110.
Transfer cookie to the mesh screen and dehydrate for another 8 hours.

Nutritional Information: per cookie
Calories: 43
Protein: 1 g
Fat: 3 g
Carbs: 5 g
Fiber: 1 g