New Ways of Wellbeing

By Sarah Tottle

Many people are feeling the challenges of the modern world. They're racing from A to B, barely pausing to catch a breath. Life is lived in the fast lane, with very little down time.

• Language: English
• Publisher: Sarah Tottle
• Release date: Nov 19, 2019
• ISBN: 9781386495505

Book preview

Sarah Tottle is a positive psychologist, lifestyle consultant, trained psychotherapist and nutritional consultant. She is educated to doctoral degree level, studying at Lancaster University’s School of Health and Medicine. She has trained in dance and barre and is a keen advocate of female empowerment.

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Contributing Author

Gregory Ward is a medical consultant, business coach, consultant gynaecologist and TV doctor extraordinaire. He is regularly sought after for his expert opinion on women’s health.

Living a Healthy Lifestyle

Many people are feeling the challenges of the modern world. They’re racing from A to B, barely pausing to catch a breath. Life is lived in the fast lane, with very little down time.

It is why, perhaps, many millennials are challenging the status quo and looking for opportunities to use their talents and desires in other ways. Gone are the days when straight out of college, you’d jump on the property bandwagon. Youngsters these days want more- they want to live. Many want time to breath. They want to travel and experience the world.

Mothers are also feeling the pinch on time. For those that race back to work, they feel the pressure to be on as a colleague and on as a mum. There’s no time out from both their professional and maternal roles. This is why many women are choosing to pave their own path and go their own way. They want a professional life on their terms, while also having time with their kids.

Living a healthy lifestyle need not be difficult. It’s as simple as one, two, three. You just need to have the knowledge to make active, healthy choices that boost your wellbeing. In a sea of information, it can be overwhelming to know what to do. Amongst the Adkins, Paleo, and Keto diets, knowing what road to take can feel too much. Diet is simple, however. It’s about making choices that become a lifestyle, not a quick fix solution. Want to lose weight? Then a simple formula known as calories in versus calories out is key. Expend more than you eat and you will lose weight. It really is that simple. Want to maintain your weight? Eat the same number of calories as you use up. If you’re active, you can eat more. Adjust accordingly.

Basal Metabolic Rate (BMR)

We each have different energy needs. While rough guidelines suggest that a woman should consume 2000 kcal per day and a man should have 2500 kcal, this is simply a guideline to follow. We’re all unique. We come in different shapes and sizes and we each have different activity statuses. As such, we have varying needs when it comes to our energy consumption.

If you’re relatively inactive and have yet to sign up to the couch to 5k app, then your energy needs will be much less than a professional athlete. That goes without saying. If you’re a 6 ft 5 strapping hunk, then your energy needs will be larger than a 5’ 1’’ slender female. This is where basal metabolic rates come in. We can calculate our basic energy needs using the following formula:

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 years )

Now once you have your basic energy needs from your BMR, you can workout how much additional energy you need. If you sit at a desk job all day every day, your needs will be vastly different to a professional sportsman. You can use the following formula to calculate your energy needs if you have the following activity levels:

›  BMR x 1.2 if you’re sedentary

›  BMR x 1.375 if you engage in light exercise 1-3 times per week

›  BMR x 1.55 if you’re moderately active and exercise 6-7 times per week

›  BMR x 1.725 if you’re very active (high amounts of exercise)

›  BMR x 1.9 if you’re training for a triathlon or marathon

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Macros and Micros

Knowing your macros and micros is essential to maintaining a healthy lifestyle. You don’t need to keto. You don’t