Tag: nutrition

Weight Loss Reality

A Quick Solution to Lose Weight

It’s a simple enough question, but with all the fads, trends, and theories it begins to get complicated. If you’re not like me and decided to go and pursue a degree in Fitness and Exercise Science the science aspect of it doesn’t matter to you. You’re looking for an answer to your question, “How do I lose weight?” and you’re are looking for fast, noticeable results, right? Then you should stop reading here because unfortunately unless you’re trying to lose 5 lbs, then you may need to have a little more patience. I find when you break down the science it comes to three things:

Mentally be ready to change.
Eat Right
Exercise Often and Consistently

The Real Solution to Lose Weight

I also know that it takes longer than 21 days to create a lifestyle change, so I do suggest considering an approach where you’re ready to go through this till the end. Prayerfully, by the “end” of your journey, they will say that she lived a long active, healthy lifestyle. If you’re looking to go hard for just a few months why waste the effort and energy. Even when you reach your goal why would you go back to your old habits and lifestyle? Instead of looking for quick, fast results what if you wanted to do something that you never thought you could do but secretly wanted to do. Like Ballroom dancing. What if you discover that when you take Ballroom classes, you have more energy, less brain fog, better temperament, you have a sense of accomplishment and a new passion for something you thought you never could do.

That’s how you do it! You don’t put your energy and efforts into something that you don’t like to do. Fitness does not only mean treadmills, weights, and sweaty gyms. Fitness can come in the form of so many things, things that you may love. There is also a quote that I saw recently that sticks out in my head anytime I contemplate trying something’s different:

Be better than yesterday’s you

Start from where you are and just build on that day to day. You may not be able to do it today, but if you keep at it with no time limit, I guarantee you will. We have got to stop living in this microwave everything needs to happen fast and at this moment. It’s not worth it then. A homecooked takes the time to prepare, but it tastes better, is better for you, and that’s the same with gradual weight loss. If you are going to put a time limit on it, I will give it one-quarter, three months, 12 weeks, or 90 days. However, you want to look at it. If you are not feeling and seeing results after four months, quit. There are some stipulations on quitting to stop you have to had:

given in 100% commitment
Stuck with the plan with grace-meaning you did mess up and skip out but you made better decisions more than you didn’t
Ate right.
What if, in four months you do see results? When you look back, it’s going to have been a journey.

Weight Loss is in Phases

The First three weeks you started your journey this is the Puppy Love phase: you were EXCITED! Excited to eat differently and do physical activity and beginning to see some results from your effort.

Then you progress to the Dating Love Phase: It’s still new and exciting but not as much as that initial can’t wait to be with you feeling. You’ve been doing this consistent routine for about 4-6 weeks, and although yes, you did see results, it’s been 4-6 weeks when I’m going to start seeing some real muscle definition.

You’ve progressed to the “I love you, BUT you can get on my nerves” phase: it’s been 6-8 weeks you may have started to see a plateau in change. It’s been quite a commitment at this point, and you’re not just dating anymore. It’s gotten real and may not be as appealing as it once was. This is usually when the gyms start seeing a decline and people start losing focus and start gaining grace. You’re either committed to this relationship at this point, or you are looking to find another soul mate.

The next phase is “You mean a lot more to me than others” This stage you love for it is greater than the flaws, but you’re slacking. You’ve gotten comfortable, and you may let a slice of pizza pass your lips once or twice, or you may just skip your workout today, but you will be back on schedule tomorrow. You may be frustrated; you may be comfortable. Don’t get comfortable you’ve committed yourself to 8-10 weeks at this point, and you may need to try something new or switch up your workout schedule. Try a few new recipes or a new veggie each week. This is where you’re defined Why needs to be your mantra and prayer your guide. This is the day that you need to stay focused the most keep making steps towards a better you and leaning on Christ for your strength. Making it through the end of this will lead you to some of the rewards you imagined when contemplating taking this journey.

If you pushed passed the mundane, overcome the doubt you will bring yourself to the Engagement Phase. Yep, remember when you first go engaged it was different from the Puppy Love phase as you have known this man for a while now (not 10-12 weeks) but you have a passion again because you definitely see results. You have adopted better nutrition, more activity which has improved your energy and sleep. All those things that you had envisioned when you started this journey are coming to pass. You’re starting to see that you will be able to reach your goal if you maintain this new healthy lifestyle.

The Honey Moon Phase, this is the fun part of the journey because thus far it has been prayers, sweat, and tears but you have arrived at the 12-13 week mark, and you have never felt better. You’re more willing to try new things both with nutrition and physical activity. Other people have noticed too, and that is a boost to your self-esteem also. You’re more confident, and you’re operating at a better capacity than you ever had before.

That just leaves the Marriage phase which is the rest of your life. The short easy answer of being mentally ready for change, eat right and exercise often and consistently has been proven and hopefully sunk in and you continue to not only live a healthier life but show others how to do the same.

What steps do you take to live a healthier lifestyle?

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Tags exercise, fitness, health, how to lose weight, nutrition, weight loss, weight loss hacks

Faith & Self Care Fitness and Health self-care

Food & Mood: Healing the Whole Person- Mind, Body, & Spirit

Post author By De
Post date October 10, 2019
8 Comments on Food & Mood: Healing the Whole Person- Mind, Body, & Spirit

Recently, on Social Media, I have been open with my battle of anxiety and depression and how living a healthier lifestyle has helped me. I reached out to a long-time friend Dr.Angela Clack to get her expert opinion on the effects of food and nutrition on mental health. I am honored that Dr. Clack would share it with my readers and me. Some great info here so take notes:

It all starts with your mindset

Years ago, I lost 50lbs with fitness, nutrition, and accountability (a great nutritionist, professional accountability to hold my feet to the fire if I messed up), and I loved the results. However, because I made my goal a number on the scale and a clothing size instead of a commitment to a lifestyle change- the weight slowly crept back.

Well, I know where I went wrong, and I’m sharing my story as well as sharing insights from the therapist’s corner to inspire and educate others about the mind-body connection. As well as the impact food has on our mood-both scientifically (through research) and from my experience in working with hundreds of people who have struggled with both emotional health difficulties (depression and anxiety) and weight and body image issues.

Mental Health Disorder defined

To understand the complex nature of mental health disorders, the reader will need a clear definition of what clinical symptoms are typical for someone experiencing mental health/mental illness. The problem is that not all people experience the same symptoms. Men and women often differ in how their mental health problems manifest as well as across cultures. Women are twice as often as men to experience major depression. One fourth to one-sixth of childbearing age women are on an anti-depressant. For consistency and purposes of this article, I will provide a broad definition.

First, my definition of mental health disorder-is a disconnection between your emotional, physical, social, and spiritual self. In other words, you are disconnected from your thoughts, your sense of self and self-care (i.e., physical health), dis-connected from an adequate social support system (or you are connected to toxic one), and you are disconnected from your power source-our faith and belief system in Christ. Wow, that’s a lot of disconnection-no wonders, one would be depressed and anxious.

Clinically, depression is (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think, and how you act. Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying. Millions of individuals suffer from both of these disorders annually and throughout their lifetime. Typical treatments for these disorders are medication and psychotherapy (counseling). But as a practicing psychotherapist who has witnessed and observed the benefits of exercise and nutrition in helping to heal mild to moderate forms of mental health disorders, I have changed my philosophy of treatment to a holistic approach: mind, body, and spirit.

mentalhealth

Nutritional Psychiatry

There is a new field in science named nutritional psychiatry. This is the intersection in research between science and cognitive functioning. It examines the relationship between diet, brain function, and the risk of mental disorders. Additionally, it examines the potential socioeconomic and environmental challenges detracting from the traditional dietary patterns that might otherwise support positive mental health.

In March/April, Ed. 2016 of the Scientific American Mind the researchers noted the following scientific outcomes:

Research on anxiety,
depression,
and exercise shows

That the psychological and physical benefits of exercise can also help reduce stress and improve mood (Mayo Clinic). Besides lifting your mood, regular exercise offers other health benefits, such as:

lowering blood pressure,
protecting against heart disease and cancer,
and boosting self-esteem.

Nutritional Imbalances trigger depression

There are several nutritional imbalances that can make one prone to depression:

essential fats,
blood sugar balance,
food intolerances,
low-level Vitamin D,
high sugar intake,

Health researchers have found a link between inflammation and depression. Inflammation is caused by obesity, high sugar diets, high quantities of trans fats, unhealthy diets in general, and STRESS!!!!
When we are depressed, we are more likely to eat carbs and junk food, which over time, causes weight gain and inflammation.

Honor your body as it deserves

Imagine the following at age 16 years old. You get a new car. You are told that this car must last you your lifetime. Remember, you only get this one car for your lifetime! How would you treat it? Would you schedule maintenance services on-time and consistently? Would you check tires and replace them as needed? Would you put damaged or used parts into a new car? If you have a luxury car (foreign model), would you take it to the local shop on the corner? Or would you run it into the ground, hoping it will hold out? Not likely would we risk any of these scenarios. We would be mindful and careful to take off that car. Think of that car as your body. Because at birth, we only get one, and it’s designed to last a lifetime if we take care of it. What is your relationship with your body? What is your relationship with food?

According to the Dictionary, the definition of food- “is any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth,” If we savored food like this definition, we would enjoy our food so much more and would make healthier food choices. Unfortunately, we live in a culture that is saturated with the marketing of high-fat foods and high sugar diets. We must be better informed.

Food Effect on our Mind and Bodies

Can I share research about what our foods are doing to our minds and bodies? This may not be favorable to many, but it’s the truth. Check the numbers of obese children and adults in the world. Check the names of individuals living on disability due to emotional and physical health conditions. We also know that about 50% of women who try psychiatric medications never get the benefit, and after a year of being on them, 60% show no improvement in their symptoms one year later.

mindandbody

Processed food linked to depression and anxiety

Here we go. Evidence links stereotypical Western diets, which are heavy in processed and fatty foods, to higher rates of depression and anxiety. Unhealthy diets most likely contribute to a range of neuropsychiatric disorders by increasing inflammation. Research indicates that traditional diets from the Mediterranean, Scandinavia, and Japan help to preserve our psychological and cognitive well-being. Those diets all include fish ( a great source of omega-3 fatty acids). The Mediterranean diet consists of fruits, vegetables, nuts, whole grains, lean meats, and olive oil. The main feature of this diet is that it is low in sugar and processed foods.

But there is hope! Let me offer some food for thought (no pun intended). If you keep the mindset that “knowing that what I eat can affect how I feel” will help you to see food as fuel and not necessarily as a restrictive diet. We are finding that there is compelling evidence that nutrition is as important to psychiatry as it is to cardiology, endocrinology,and gastroenterology. (March/April Ed. 2016 of the Scientific American Mind).

Of course, in addition to food choices, the elimination and reduction of toxic stress in your life, which often leads to emotional eating, needs to be kept in check. That’s where a support group, psychotherapy, or a nutritionist or health coach would be integral to your success in the battle of the mind.
Want to feel better? Want to live longer and with less stress on your mind and body? Want your skin to glow and look refreshed daily? Want to sleep better? Do you want overall better cognitive functioning without depression or anxiety? Think “brain-healthy “foods. Visualize the image at the top of the article when making food choices and see where food will make an impact on your brain and health.

Overall, research continues to support and show that the main ingredients for a healthy brain diet will consist of fruits, vegetables, legumes, nuts, fish, lean meats and healthy fats such as olive oil (March/April Ed. 2016 of the Scientific American Mind).

7-foods-to-help-with-mental-health

Eat well. Live well. Live long. Be mindful; you only have one brain and one body.

Dr.Angela Clack wrote this post:

dr-angela-clack Dr. Angela Roman Clack is a psychologist and licensed psychotherapist at Clack Associates, LLC, a private practice outpatient counseling agency in Southern New Jersey. She has been working in the mental health field for more than 25 years. Dr. Clack earned her doctorate in 2002 with a degree in Clinical Psychology from Argosy University, Washington, D.C.

Dr. Clack is known for her ability to teach, supervise, coach, and provide training in various areas about children, youth, and their families. Because of her training and teaching abilities, Dr. Clack has made a massive impact in her community by reducing the stigma of people of color who seek mental health treatment.

Dr. Clack is passionate about discussing mental health and wellness. She has a broad range of public speaking experiences, including community events, radio and internet shows, women’s empowerment groups and panel discussions, church and school settings, and collaborations with mental health advocacy organizations and non-profit community organizations. With her highly diverse clinical experiences and training in adult, child, adolescent, and forensic settings, she can discuss a broad range of topics.

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Tags anxiety, depression, diet, eat for health, fitness, healing, health, health and wellness, honor your temple, lifestyle change, mental disorders, mental healing, mental health, national mental health month, natural healing, nutrition, wellness

Dessert Recipes

Gut Healthy Treats

This post is sponsored by Biome Bliss there are also Amazon Affiliate links that I received compensation, but the content and opinions expressed here are my own.

My full Disclosure Policy

Boosting our immunity for back to school

I don’t know about you, but I always associate back to school with back to germs. My girls always start the school year with some sort of virus. This year we are boosting our immune system by improving our gut health. From research, the best way to improve your gut health is to diversify your microbiome.

Through my research, I learned that attaching anti-bacterial sanitizer to my kids’ bags is not helping the situation but actually can be adding to the issue. What really needs to be addressed is our microbiome, which makes up more of our body that our human cells. Your microbiome is actually non-human cells known as bacteria. Microbiome exists in about 90% of your body — the more diverse the microbiome, the better your health and the stronger your immune system. If you want to avoid illnesses this fall, you need to start at the gut.

What is your Microbiome?

The microbiome is an individual’s specific set of bacteria that lives in your intestines. It makes up about 90% of the cells in people’s body. It’s like your own personal eco-system and has a significant effect on your overall health. It helps regulate your gut, health, mood, energy, and mental function. When your microbiome is unbalanced, that’s when you see adverse effects on people’s health.

How can gut health boost immunity?

Over the summer, my children and I indulge in things we don’t often eat. Foods with added sugar, process high-calorie foods like chips at barbeques. It’s part of the summer fun. Those food harm your gut health. Most families eat these things daily. It is an epidemic of digestive, autoimmune, and metabolic disorders starting at young ages. There are studies on how diet can affect emotional disorders like anxiety, obsessive-compulsive disorder, and it is our microbiome affecting the way people digest and other health ailments like:

Heart health
Immunity
Bone development
Brain function
Metabolism

Unless we have our microbiome is balanced, makes it more susceptible to health issues. Did you know that scientist consider the gut our “Second brain”? According to Michael Berman, author of the book Second Brain, They’re neurons lining our intestines that is so extensive some scientists have nicknamed it our “second brain.”

When you feel something in your gut or get butterflies in your stomach that is a real physical reaction from these neurons, nerves found in the gut influences our emotions! We really need to find a way to have a better balance on nutrition and try to reduce the foods that are causing our bodies to dysfunction.

What do you need to heal your gut?

For all this reason this is why my family decided to take a 3-month Microbiome restoration. Daily we are adding a Prebiotic to our routine and eating more gut-healing foods. It’s easy to add BiomeBliss to our desserts and snacks because it’s a delicious blueberry flavored drink. In addition to gut-healthy foods. I am hoping to stave off illness with a healthy microbiome. As we heal our all h gut, we are also boosting our immune system. As we interact with more people this fall we are protected by our healthy gut.

Other Ways I can heal my gut

There are some people who may read this and think, “That’s nice but I am not going to eat 31 out of the 32 items on this list.” Others might not have access to all the things on this list. I want to introduce you to a plant-based prebiotic. By drinking this daily you can get what you need to satisfy your microbes.

The power of a blissful biome!

Biomebliss is a prebiotic drink. It has “three key nutrients”; inulin, polyphenols and beta-glucan. These three ingredients feed the microbes; encourages healthy bacteria to grow and support your immune system. Prebiotics are important because they increase the diversity of your microbiome. When your microbiome is diverse your in better health. Adding prebiotics daily can encourage your body to thrive and helps fuel the probiotics that exist in your body and you add by eating gut-healthy foods. We began our journey yesterday. It was easy serving the girls this blueberry drink. Its taste like blueberry and goes well with dairy or non-dairy alternatives like almond milk. It’s even better in a probiotic yogurt because that’s optimal in a good gut health “diet.”

Probiotics are existing in our gut and prebiotics assist them to work more effectively. The combination is not only tasty but easy to add daily to your routine. BiomeBliss has been clinically tested and is also a great aid in weight loss because it keeps you satiated, keeps you regular, improves your gut health and helps support your mealtime blood sugars.

Biome Bliss aids weight loss

Popsicles are a fun way for the kids to try there BiomeBliss. All you do is mix the BiomeBliss pour into popsicle molds, freeze and eat.

That’s Mimi’s request post-dinner and I think a great way to end the day. My family loves gummy bears especially my husband. These easy gummies were a fun way to use you BiomeBliss and it also contains my favorite Great Lakes Gelatin. I added some Lakanto Sweetener.

I am going to be sharing more about our gut health journey with Biome Bliss and if you’re interested in grabbing your own. Use Code “FAITHFUELED” to get 15 % off your Biome Bliss.

How are you caring for your gut and boosting your immune system?

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Tags auto immune disorder, biome bliss, blueberries, gut, gut health, gut nutrition, immunity, irritable bowel syndrome, leaky gut, metabolic disorder, microbiome, nutrition

Dinner Mealtime Monday Product Review Product Reviews

Plate Joy makes Meal Planning Simple

Post author By De
Post date March 7, 2018
1 Comment on Plate Joy makes Meal Planning Simple

Plate Joy is Making Meal Planning Simple for me

Here it is again, Sunday! Time to meal plan and nowadays I just use Plate Joy to make it simple for me. Busy schedules, short weekends and lack of time. Plate Joy has made meal planning so simple and tasty for my family.

Why did I start using Plate joy?

In the last year, I have transitioned from being a stay at home mom of twelve years to a working mom and entrepreneur. Despite my efforts, life got pretty crazy for a while, and I found myself overwhelmed and over anxious.

A lot had to give, so I did just that.

I went from working at three gyms to only one. I have also been more discerning in where I go and the people I spend my time and how I spend my time.

I needed to simplify my busy life

I was also injured earlier this year and while off my feet it gave me plenty of time to stop think, reflect and rearrange some things. I sometimes feel that my day is filled with lots to do, but nothing ever gets done. I had to take some advice that a business coach gave me a few years ago. First, she said to focus on one thing, master that and then move on. Second, if you don’t like to do it and it is killing your time-outsource it.

Outsourcing my chores

It’s funny how an outsider can give you such a perspective, but she was right. I didn’t have to do all the things and with modern technology, apps and three able-bodied children. Her words of wisdom gave me a great idea. I am going to stop doing the stuff I hate and start outsourcing it.

We have been working on chores in our household, and my girls are 14, 10 and four years old. I am not doing them or me any favors by being their housekeeper. Lately, the Bolton diva’s have been contributing more to the house.

One thing that my oldest daughter is pretty good at is meal planning which is something I hate. I am so indecisive and it just a lot of pressure so I usually ask her to help. She is also great at organizing and grocery shopping. She took over for a while, but we got tired of eating the same thing.

New Meals and Meal Plans

When I got asked to try the app Plate Joy, it was just what my family needed. Personally am tired of cooking the same thing, and my oldest has worked to be as creative as possible so having an app for that has been a God sent.

Plate joy is an app that is available for Android and iPhones. I have been praising it’s amazingness to all of my Mommy friends and some clients. So many things not sure where to start.

First, you enter each one: size and age. You can specify any diet restrictions, things your family will not eat and pretty much customize the meal plan to exactly your needs. When creating your meal plan, Plate joy uses this information to make some fantastic seven days, cost friendly and reduced food waste meals.

Next, you tell Plate Joy what is already in your cabinet. That way when creating your shopping list it will avoid or indicate the amount you need for the recipes. You can print it, use it off of your phone. The recipes are printable too if you find one you love or want to share.

Then, the best part with all of your specifications, family size, portion control and budget in mind; Plate Joy creates a menu for the week. You can even have all of your groceries delivered or go shopping yourself with your list in hand.

The menu items sound so fancy, but it’s all food that my lil divas will eat. I was beyond impressed with the menu. Most of the meals were easily made under 40 minutes, and except for one chickpea salad my family loved and ate every meal.

Not only did they taste every meal but Plate Joy took into account Leftovers and even added that to the meal plan to reduce/eliminate food waste.

Plate Joy for my clients and others

The meals are nutritionally appropriate and by being able to customize it works perfectly for my personal training clients who have certain goals in mind. I also instead refer them to the app than to help them get some creative, healthy, easy meal ideas.

Plate Joy also has a fantastic new program that recently came out, as highlighted on CNN for taking this nutrition program a step further and helping with disease prevention caused by obesity. I have recommended it to some of my diabetic patients.

Over 20 million people can now qualify for this program which is 16-week disease risk prevention and reduction program. If you are eligible, you will receive a free connected scale, a free Fitbit, virtual coaching, video lessons, and the PlateJoy meal planner all compensated by your health insurance. If you want to apply or know someone who could benefit from this program, please apply here to learn more.

This is an excellent opportunity for someone to take back their health or like my family already making strides towards a healthy lifestyle but can use a little help. I have been using Plate Joy for a month, and it has given me a little sanity, saved my pockets and given my family some new favorite meals. I would like to share the wealth and offer you $20 off your own freedom from meal planning. Got to Plate Joy and Use PROMO CODE: “FAITH10” to try it out yourself receive $10 off and let me know what you think?

Is meal planning a chore you would like to outsource?

This is a sponsored post. I received this product in exchange for a review from Plate Joy there are also affiliate links that I make a commission. I’d tell you if I didn’t like it and why. My Full Disclosure Policy

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Tags diabetic meal plan, family meal planning, food, food budget, food waste, health, healthy food budget, meal idea, meal planner, meal planning, meal planning app, nutrition, portion control, recipes, working mom

Uncategorized

Fundamentals of Macronutrients

Post author By De
Post date February 26, 2018
2 Comments on Fundamentals of Macronutrients

While I was prepping me macro counting, I also took a few nutrition classes in school. So, that makes me an authority on macro’s, right? Nope, but I am going to let you in on my notes from my research.

What are Macro-nutrients?

According to Visualizing Nutrition Everyday Choices, macros are “Carbohydrates, lipids (aka fats. Proteins, and water.” I do not include alcohol although it is a macro; it is not a nutrient required to live. It does contain calories which is why it is a macro but let’s try to keep it out of our count. These are all considered macronutrients and what we need in large amounts. There are also micronutrients which are vitamins and minerals, and we only need a little that is why they are micro.

So, when someone is counting macro’s they are measuring their Carbohydrate, Fat, and Protein.

carbohydrates

Carbohydrates

Let’s tackle that monster first! Should I eat them? Shouldn’t I? Please do eat Carbs.

The purpose of Carbohydrates is to fuel our bodies with energy. They are stored in the liver, brain, blood, and muscles as glycogen.

You can get carbohydrates from Starches, sugars, and fiber.

You can get carbohydrates from:

Fruit
Vegetables
Grains: Amaranth, Sorghum, Barley, Quinoa, Farro and more
Oatmeal
Steel Cut Oats
Sweet Potatoes/Yams
Brown Rice
White Rice
Whole Wheat Bread
Ezekiel bread
Cream Of Wheat
Cream of Rice

You can also get them from processed foods and drinks but since you’re trying to make healthier choices stick to Whole foods.

How much is enough?

We all are different. Thank God. It can range from zero-700 grams per day. The daily recommendation 130 grams of carb per day. If you are counting macro’s, I would go to a macro calculator. When taking into account your macro numbers, there is usually activity level, body weight, body fat percentages, and goals.

You need to know your Lean Body Mass

A range that I saw consistently was .5-2 grams per pound of lean body mass. Lean body mass everything (including organs, blood, bones, muscle, and skin) that is not body fat.

Body-Fat = Lean Body Mass

The Lean Body Mass Formula:

Body Weight- (Body Weight x Body Fat Percentage) = Lean Body Mass

Or you can use an automatic calculator. Which is secure and google away.

Lean Body Mass is a good thing to know. It will help you to track changes that you have in your Body Fat versus whether the scale decides to behave or not it can give you a more accurate idea of weight loss! It also helps to make sure you are just losing your fat and not muscle too!

Protein

Assist you in building muscles if consumed correctly it can also prevent muscle loss if you have a calorie deficit.

Protein has also been linked to controlling appetite and helps keep you full longer better than fats and carbohydrates do.

Another thing about protein is that it requires a lot more energy to digest than other macronutrients. It has been said that protein is an excellent example of effective calorie burning gram for gram.

That is why a lot of high-protein diets have been associated with better fat loss.

You can get your protein from both vegetables and animal sources:

Egg
Skinless Chicken Breast or Cutlets
Lean Turkey
Top Round
Steak Filet Mignon
Fish
Beef
Cottage Cheese
Pork Tenderloin
Wild Sea Bass Wild Swordfish

Vegetable Sources:

Chia
Hemp Seed
Soy
Seitan
Quinoa
Natta
Spirulina
Legumes

How much is enough?

Again, this is all dependent on YOU! Your weight, body fat percentage and goals need to be accounted for.

A consistent range that I found was .5 grams-2 grams per pound of lean body mass.

According to Authority Nutrition, “The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man. Forty-six grams per day for the average sedentary woman.”

Example:

You weigh 140 lbs. and you are at 25% body fat; your lean body mass will be

140 – (140*25%) = 140-32.50 = 107.5 is your Lean body Mass what is left AFTER the body fat.

108 x .5 g of protein = 54 grams of protein. If you planned on consuming .5 grams of protein per day for your goals. That is why with macro’s-goals matters!

We need Fats in our diet

Despite the low-fat nonsense you see in the store. Fat can be good!

Say what? Yep, we need fat to survive it helps us with vitamin absorption, hormones and their regulation, keeps our brain functioning properly among some of the things which are pretty significant.

How much is enough?

Always ask this question, huh? Well, we all know too much is too much but how much is enough?

Good question but guess what that depends on? Yep, you got it your body weight, body fat percentage, and your goals.

A consistent range is 15-45% or .35-.7 grams per pound of lean body mass. That can be calculated just like the protein.

Although, a lot of people give that range. According to Health.gov, you should strive for “a total fat intake of no more than 30 percent of calories, as recommended in previous editions of the Guidelines.”

You can get good sources of fat and poor just like any other macronutrient.

My suggestion:

Olive Oil
Flaxseed Oil
Coconut Oil
Grapeseed Oil
Safflower Oil
Fish Oil
Almond Butter/
Cashew Butter
Almonds
Pecans
Walnuts
Cashews
Natural Peanut Butter
Avocados

What does all this mean?

When someone is counting their macro’s, they are tracking the Protein, Carbohydrates, and Fats they eat in a day versus calories.

Now each macronutrient has caloric value in your diet which is where former calorie counters find a little peace.

macroscalorievalue

When counting your macros as long as you focus on the grams of macronutrients and use an amount according to your goals.

With the information from a nutrition label instead of counting calories you can create your Macros:

For Example:

This is an example of how although you are counting macro’s it still equals your calories. Why? Calories are the amount of energy food gives you. Macronutrients are where the calories come from they are the nutrients that provide you with energy.

Are there any other things that need to be counted when calculating macros? No!

NOT:

· Saturated Fat

· Cholesterol

· Sodium

· Dietary Fibers

· Sugars

· Added Sugars

· All the Vitamins, Calcium, Iron and Potassium are Micronutrients so, not these either.

What do I do if it doesn’t have a label?

Google it! My Fitness Pal it, get a educated idea of the macros in your apple, chicken breast, or baked potato. Gift of modern day technology. You can track everything on My Fitness Pal if you like. I just wanted to break it down, so you understand what the macros look like and are coming from.

Still concerned? Or, Ready to try?

For those who are still a concern, I will address a few issues I had at first!

This seems complicated why not just track my calories?

Macro tracking or counting helps you make sure that the weight that your loss is not the muscle you have worked so hard to gain.

Most weight plateaus are from eating their macros disproportionately.

A typical weight loss strategy is to reduce calories but by cutting calories; Do you know if you’re getting the adequate amount of carbohydrates to fuel your workout?

You can remain counting calories but if you’re looking to improve your health. Maintain your muscle definition and work to your bodies best ability. Make sure you’re getting your adequate macronutrients for today. It’ s really up to you I say at least give it a try!

Do you use macros? Have you heard of counting macro’s?