Ready, Set...Wellness RESET!
Hey Byte Wellness Fam!
How are you feeling? I’m grateful for another day. I’m especially looking forward to tomorrow, which is the start of our Wellness Reset Challenge!
Through text, email and in the workshops, you all have had some great questions about what types of habits can boost your wellbeing and protect your health.
For 4 months, we’ll start from scratch and review the science that explains how to boost our health potential with our Big 4 habits: eating, movement, sleep and stress-management.
Discussion Question
What questions do you have (about eating or otherwise) that we have not covered yet?
Check the #PhyteWellWednesday Workshop recording below for answers to the questions you sent in last Sunday. If you want an invite to the next workshop, send TEXT to 1(866)717-1919!
We’ve had such great conversations about how to stay consistent with our wellness goals even when we eat out at restaurants. To help us along in those convos, we leaned on cold hard facts. We checked the nutrition facts and ingredients for foods at on our favorite restaurant menus.
And, we didn’t stop there. We compared those nutrition facts to nutrition benchmarks set out by scientific organization and the government. Scroll down to see all the benchmarks we talked about over the last 2 months. Take a screenshot (or a picture if that’s easier), so you can use this as a reference whenever you need to.
Nutrient Benchmarks for a 2000 Calories per Day Diet
Remember that the nutritional benchmarks these organizations create for the general public are generic. They’re usually based on rigorous scientific studies, so they’re not arbitrary.
But, we know how unique our individual bodies and minds are. It’s important to weight these nutrition benchmarks against what you know to be true about your health risks and wellness goals. Your personal health provider (doctor, nurse practitioner, etc) should be able to help you decide which benchmark to follow and which to adjust.
Feel free to reply in the comments of via email if you have any questions about these.
Net Carbs (Total Carbs minus Fiber): Around 250 grams or less (45%-65% of all calories)
Ketogenic Diet for conditions like Excess Weight Gain/Type 2 Diabetes: (Under 50 grams)
Added Sugars: Under 50 grams (Under 10% of calories)
Excessive Weight Gain/Type 2 Diabetes: Under 25 grams (Under 6% of Calories)
Fiber: At least 28 grams
Saturated Fat: Under 22 grams (Under 10% of calories)
Heart Disease/Stroke: Under 13 grams (Under 6% of calories)
No Trans Fat: 0 grams
Sodium: Under 2300 milligrams
Hight Blood Pressure/Heart Disease/Stroke Risk: Under 1500 milligrams
All right, I’ll let you study those benchmarks for now. Next time we talk, we’ll be in RESET mode! Can’t wait.
Happy Healthy Living,
Dr. Wuse