Tag: protein

Bounce and Bubbles

Bounce Fitt with Sweat Pink NJ

April has been such a busy month! Every weekend has been something exciting and new. Last weekend, I got to introduce and reintroduce a fun new workout to our Sweat Pink New Jersey Chapter sisters! Have you tried the new Bounce Fitt with Jessica! If you’re not local, you have probably seen or heard of the Bounce rebounding boots jump workout. Think a fun hip hop class on floats because that’s how it feels to Bounce! Bounce is a rebounding boot. Rebounding is the workout that we experienced.

It is said to, “reduces your body fat; firms your arms, legs, thighs, abdomen, and hips; increases your agility; strengthens your muscles overall; provides an aerobic effect for your heart; rejuvenates your body when it’s tired, and generally puts you in a state of health and fitness.”There are over 33 benefits linked to rebounding exercise.

The first questions that I always get is is bad for your knees. It is said one of the benefits are “it provides an increased gravitational load and strengthens your musculoskeletal systems. It also is claimed to protect your joints from the chronic fatigue of exercising on hard surfaces.” I did feel like I was floating, but the next day my right knee hurt. I am sure it was from overcompensating for my left ankle, but I was able to jump while still healing.

Getting together at Retro Fitness Moorestown

We all gathered at Retro Fitness Moorestown who hosted Bounce Fitt Instructor Jessica Carabello and her crew! We had so much fun dancing in bounce boots. This workout was a very intense leg workout that had me crying out, “Oh Lord! My legs!” every set. My legs were on fire. Initially, I thought it was going to be hard on my ankle, although I pretty much feel every step on my left foot it wasn’t painful to Bounce in the boots.

Bounce Fitt with the Sweat Pink NJ SPAs

This group of ladies liked to move which made it so much fun. The energy of the instructors was amazing they had us turning it up and had onlookers peeking in. In between sets the Sweat Pink NJ SPA’s had an opportunity to try fizzique. Everyone grabbed a can after a taste test! I have been using fizzique in replace of protein shakes and as an energy boost for my long days. I love the bubbles that’s my initial draw and then it’s boosted with protein which is a win for me too! Protein is a great way to curb cravings and fuel my pre, during and post workouts.

Sipping on fizzique

fizzique is the only refreshing sparkling protein water on the market there is no other protein drink that has the fizz. fizzique has a multi-patented technology that infuses protein they call it Protein Fizzology™. This unique fizzy protein water is not to be confused with a meal replacement it curbs cravings it does not replace a meal with just 20g of whey protein but it is very helpful to give you a boost of energy and satisfy cravings with its high protein content instead of the high carb snack that you really want to grab for that 2:30 snack. It also does not smell, taste or give me the same reaction that other whey protein gives me. It does give me an energy boost like a cup of coffee would but without the crash.

Ways to Curb Your Craving!

My favorite flavor is Tropical Limon it also comes in Strawberry Watermelon. Eddie B loves both, but he prefers the Tropical Limon- “if I have to choose.” I have been packing these when I train at the gym. Sometimes when you’re training client back after back, you have no time to stop and eat.

fizzique has been nice to have on the go with me and sip on in between clients and hold me over until I can sit and eat. I used to chug protein shakes, but I love how fizzique is light and refreshing instead of heavy on my stomach. I also don’t have to deal with the mess of protein powder because no matter what I do I manage to spill powder everywhere (even with a portable funnel). Pop the top and sip it’s a no mess and no fuss all the protein at 20g of protein Zero net carbs and only 80 calories.

You can get yours at fizzique, and if you use coupon code DEFIZZIQUE you can get 10% off your first case now through 7/31/2008! Everyone who has tried it likes and I am sure you will too? What do you do to curb your cravings?

This post was written in partnership with Drink Fizzique and Fit Approach “Curb your Cravings” Campaign. Although, I am being compensated my thoughts and opinions are my own. My Full Disclosure Policy

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Tags #DrinkFizzique #SparklingProteinWater, cravings, drink fizzique, fizzique, protein, protein water, sparkling protein water, sweat pink, sweat pink nj

Fitness Fitness and Health Mealtime Monday

What’s the deal with Macro Counting?

Post author By De
Post date October 31, 2016
7 Comments on What’s the deal with Macro Counting?

Meal Time Monday [Autosaved]

calculating-macros

I have been counting macro’s for a while now about 6 months and it has made a world of difference in my diet. I also recently just passed my nutrition class at 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 personal research.

Macro’s?

According to my textbook Visualizing Nutrition Everyday Choices, macros are “Carbohydrates, lipids (aka fats. Proteins, and water.” I am not including 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

Let’s tackle that monster first! Should I eat them? Shouldn’t I? Please do eat Carbs. The purpose of Carbohydrates are 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
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.

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.

Before we go back to Macro’s, 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 macro nutrients. It has been said that protein is a good 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/or 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

How much is enough?

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

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. 46 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!

Fat?

Despite the low-fat nonsense you see in the store. Fat can be good! Say what? Yep, we absolutely 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 important.

How much is enough?

Always asking 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 wright, 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 macro nutrient.

My suggestion:

Olive Oil
Flaxseed 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 macro nutrient has caloric value but we’re not going to get into that.

macroscalorievalue

When counting your macros as long as you focus on the grams of macro nutrients and use an amount according to your goals. With the information from a nutrition label instead of counting calories you can create your Macros:

counting-macros-from-a-nutrition-label

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 give you energy.

Is there any other things that need to be counted when calculating macro’s? No!

NOT:

· Saturated Fat

· Cholesterol

· Sodium

· Dietary Fibers

· Sugars

· Added Sugars

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

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

Google it! My Fitness Pal it, get a really 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 macro’s look like and are coming from.

Still concerned? Or, Ready to try?

For those who are still 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 losing is not the muscle you have worked so hard to gain, you aren’t having hormonal issues because you’re consuming adequate amounts of fat, you performance won’t suffer because although you are reducing 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 and maintain your muscle definition and work to your bodies best ability because it is fueled with the adequate macro nutrients for today. It’ s really up to you I say at least give it a try!

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

References

Grosvenor, Mary B. Visualizing Nutrition Everyday Choices. 2nd ed. Hoboken: Wiley Visualizing, 2012. Print.

http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocument sRegulatoryInformation/LabelingNutrition/ucm385663.htm http://www8.nationalacademies.org/onpinews/newsitem.aspx?Rec ordID=10490 http://www.nationalacademies.org/hmd/Reports/2004/DietaryReference-Intakes-Water-Potassium-Sodium-Chloride-andSulfate.aspx

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Gluten Free Mealtime Monday Product Review Product Reviews Recipes

Powered By Protein

Meal Time Monday [Autosaved] plant-basedproteinroundup

When I first started my weight loss journey I was introduced to protein shakes. I wasn’t aware of all the options and drank what was recommended. After about a month I knew I had to try something different but didn’t know what to choose out of all of the many. A year later I have not only a great understanding of the value of protein powders in your diet. I have some recommendations. Protein powders are a great addition to your diet because:

• They are a convenient, high-protein, take anywhere food similar to meats, fish, eggs and dairy but can nonperishable in the powder form.
• They are a great healthy fat containing very little fat and are usually cholesterol free which is hard to find in a high-protein food
• They can be used for the entire family
• A bonus to all of these other benefits it can taste great too and be a treat after a hard sweat session.

You can find hundreds of protein powders on the market in the United States. They range from poor quality and ingredients to an excellent source of nutrients every day. There are two types of protein and then subcategories:
protein-powder I feel like you need to try a variety of protein powders to see which one you prefer especially after testing out a few this summer. My biggest concern when choosing a protein powder was quality and food allergies. My food allergies lead me to plant based protein. I am allergic to wheat and lactose intolerant. There are other types of proteins such as whey and casein, egg and soy, but I am going to talk specifically about plant-based protein.

What do I look for in a Protein? For the best protein for me I took a few qualities into consideration:

1. Ingredients are important-all that Sucralose, Dextrose nonsense is no good; Artificial or artificial/natural flavors I stay away from; the only option I have is natural flavors and sweeteners. 2. Cost of protein- I can’t afford to spend hundreds of dollars a month on supplements it needs to be below $80 per month. Nor do I find that a wise way to spend your money. Protein can range in prices. The protein that I regularly use is $35 with shipping for 30 days of protein. I usually buy one for baking and one for drinking.

3. Additives- does it have additional ingredients that enhance the protein powder kinda of like a 2 for one which can be a bonus! I personally like that No Udder Protein has L-Glutamine for Athletic Performance and Recovery.

Why plant-based protein? Animal protein is more popular than plant based protein for a various reason mainly taste and nutrition. Most people use whey protein it is probably the most famous protein powder. Most people think that plant-based protein users are vegetarians and vegans, but that’s not always the case. I decided to go to a plant based protein due to the discovery of food allergies and intolerance. Plant based protein has provided me the protein I need with no food allergy reactions, but I love meat too. It’s been a long journey through grit, but I have found a few plant-based proteins that provide quality ingredients-meaning junk free protein, affordable price, great tasting and some have additives that provide even more convenience. healthyskoopprotein How does it taste?Taste is a big factor for me when choosing a protein if I can’t enjoy I can’t eat it or drink it. Although, I won’t sacrifice honoring my temple for artificial sweeteners to sweeten my protein. There are artificial sweeteners that are approved by the FDA, it doesn’t mean it’s the best thing to put in your body. It makes no sense to me to workout hard, eat right and then sip on a Protein powder that has artificial chemicals. It seems counter-intuitive to all of your efforts. I love the way Healthy Skoop taste and smells my middle daughter does too.

Is protein expensive? My family is reviving our financial health and stick to an adhere to a strict budget. I am not able to have a large supplement budget, so cost is a factor. This all is dependent on you but the lower the quality, the lower the price. Don’t use your stomach like a waste basket and drink junk.
vegaessentialshake Enhancements and meal replacements It’s common to find proteins enhanced with BCAAs, arginine, amino acids, glutamine, some are meal replacements with added carbs; not to get confused with protein shakes as they often are with direct sales shakes. Protein shakes are not meal replacement they are additional high-quality protein, amino acids to give you additional nutritional support.

My Top Choices Healthy Skoop as my most favorite to bake with it didn’t change the taste of any of my baked goods it only enhanced and it smells amazing. It’s also my top choice because it gives back to American Schools fresh produce through their program Project Produce 3% of their sales. healthyskoopreview

No Udder Protein

Next on my RoundUp is NoUdder than No Udder Protein. This is my second pick only because it doesn’t make pancakes well. I am completely honest; protein pancakes that important to me. I look forward to them when I plan them on the menu. This protein gave me the best pre and post workout feeling. Even on leg days, my recovery was minimal, and I am going to attribute that to this protein shake. It’s also has a mild flavor, so it is excellent in shakes it doesn’t overpower the flavor. noudderproteinreview Vega Essential Shake Vega came in at number three it is a great shake too. It is a great addition to the essential ingredients that you need on a daily intake. It tastes good too and is not gritty. It makes great shakes and baked goods and delicious pancakes. It was hard to decide, but I will be using all three regularly. I also want to try other Vega products as they have a lot of different specialized protein, and I would be interested to see how they work out. vegaessentialshakereview I felt weird not leaving a recipe for mealtime Monday. You have to try this Basil Lemonade it is delicious and refreshing just what you need after a hard workout out. I’m obsessed with Basil Lemonade and since I have way too much Basil (Sweet and Purple) in my garden I am drinking it up! Basil has some nutritional benefits:
🍋🍃. Reduces Inflammation