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Why switching to a Biblical based diet worked for me?

Changing to a Biblical Based diet

In the last few years, so many things have changed for me inside and out.  My perspective I think has had the greatest change in my life.  I think through my seeking God to help me, trusting in Him and be grateful in the moment has revealed lots.  What I think has become more than just a habit but a lifestyle change for me is eating a Biblical based diet.

Through Bible study and my own, I have researched in the great instruction book for life, the Bible.  Where all questions are answered. So, when people ask what should I be eating, drinking, shaking you can take it back to the Word.  God has something to say on that subject and I promise you Hot Pockets is not on it.

What Should I eat?

Now, grains, vegetables, and meats that come naturally from God’s earth is but we were not meant to be putting the extra additives that are added to Hot Pockets to fuels God’s good creation.  So, when flipping through the good book even if you start from the beginning very quickly after man is created he is instructed on what he can eat.

Genesis 9:3 “Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.”

Genesis 9:3 made it easy. All of those things can be found at your local grocers around the outside parameters.  I didn’t see any reference that the food that can be found in “Aisle 9” on the list.

What’s your definition of convenience food?

I don’t think that we appreciate that meats and vegetables are in this modern time prepared for our convenience. They come pre-cut meats and fish as well as pulled and washed fruits and vegetables. For most of American Society that is not convenient enough.

We now see it as a chore to take the precut meats and veggies and fruits and then prepare them.  We want it already prepared, fast, and ready to serve.  Still even with the convenience of not having to slaughter our food. We still “need” to have to be completely prepared and already cooked.

We would prefer driving up to a window, placing our request to our specific likes and receiving it cooked, hot and truly ready to eat. That was me Drive Thru Junkie and I spent most of my time in the car and very little time enjoying things of life other than my children.

29 Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. 30 And to all the beasts of the earth and all the birds in the sky and all the creatures that move along the ground—everything that has the breath of life in it—I give every green plant for food.” And it was so. Genesis 1:29-30

Then I found myself with post baby and some “extra bad decisions” weight and no one to blame but me.  I know that I needed to changes some habits and do things differently and possibly be inconvenienced.

It’s hard to eat “clean”

I remember how daunting it initially was to prepare every meal AT HOME or to have things for the girls to take to school or sports, just snacks. Making a lifestyle change meant ceasing to rely on Hot Pockets and Goldfish for food and adopting better options that God has provided.

Once I figured out a list of do’s and don’ts (taking straight from the Word) in Leviticus 11 and how to prepare it took time but I made changes.  So, that’s what I did trial and error. A few bad meals here and there that eventually became delicious and you never missed the extra additives. Meal prep and preparation was quicker. And I began seeing miraculous effects on my body that did not only involve weight loss.

7 Reason I maintain a Biblical Based Diet

  1. 1. I feel AMAZING!

    I believe it is why I have the energy to do all that I do each day and go to bed beat.  No longer the highs and lows of sugars and processed foods. My skin has also cleared up! I have not changed my skin care routine just the things I eat. I’ve gone from lots of dark marks to just a few and it’s nice to not do anything or pay anything extra for skincare just needed to eat right.  “It was written all over my face.”

    2. I know longer suffer from seasonal allergies!

    Seriously, people didn’t believe especially my family until they witnessed it themselves.  I have suffered since I was a child with seasonal allergies. I had to get an allergy shot every week to just maintain some sort of normalcy on top of daily allergy medicine.

    Since changing how and what I eat. I have not taken any allergy medicine, no sniffles, no itchy eyes, or scratchy throat. In my entire life, I have never gone through spring or fall without symptoms.  The allergist probably still needs to confirm but I do know that I only eat whole foods and other than that nothing has changed.

    3. I know longer have digestion issues!

    I used to always complain after every meal “my stomach hates me.” Since going Whole or Biblical I only have complaints when I eat things that I am allergic to or are heavily processed.  A survey stated that over 74% of Americans who were surveyed complain of digestive issues.  For me if it’s something that is, “Just add water” makes my tummy HURT! But since eating a Biblically based diet I can eat without remorse ant that in itself has been worth it.

    4. I have amazing energy!

    Seriously, I no longer need coffee I  just drink it for the taste. I used to be dependent come 2:30-4:30 I would be wiped out and no longer able to have energy for the day. When I eat well I feel well and I have the energy to power through my day!

    5. I have lost weight!

    If you have been following my journey you have seen the transformation but if you haven’t I’ve lost 70 lbs within 18 months. My Drive Thru junkie diet was a direct correlation with my weight and how I felt. Since switching to a Biblical Based diet,  It has also propelled my weight loss and allowed me to achieve my goal faster than most. Nutrition is 80% of the journey. I exercised to lose the weight but by eating what God has provided has helped me tremendously. It’s actually made it simple when making food choices.

    6. It’s simple!

    Eating a Biblically based diet is easy. I don’t stress organic or ecological we focus on perishable.  The most complicated part is how to eat a Biblically based diet and still enjoy the foods you love. It’s is possible! I would love to show you how.  In our Bibles and Bootcamp, we spend two weeks exclusively on how we fuel our temple.

    7. I feel I am honoring my temple!

    This is the best benefit of them all.  I am honoring my temple which gives me the energy to care for others, love others and share God with others and that is what we are called to do.

Changing to this lifestyle has changed my life, health, and mind and I want to share it with you.  If you need help with Nutrition, Fitness and how to make it a lifestyle change that will stick.

Join us for our Bibles and Bootcamp where I will give you a nutrition guide and accountability with a meal plan and step-by-step family-friendly recipes for breakfast, lunch, and dinner as well as a weekly shopping list with my 6-week Transformation program.

I also have a Free download for women who have been trying but just having a hard time achieving their goals. There are

What are some things that you are struggling with on weight loss?

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Fitness and Health self-care Weightloss Journey

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:

  1. Mentally be ready to change.
  2. Eat Right
  3. 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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Weightloss Journey

Make Your New Year’s Resolution Stick

It’s that time of year we are all thinking of our New Year’s Resolutions or goals for the upcoming year! We are resolving “all the things” that we want to improve on.  It’s a new year, a new opportunity to be the best you.

Unfortunately, according to StatisticBrain in 2015, about 8% of people who made a New Year’s Resolution succeeded.  I used to be against New Year’s Resolution until I thought about it another way.

New Year’s Resolutions are not that bad

Ordinarily, people wish, want, and hope to be the best versions of themselves.  New Year’s is the one time a year that we are united in our thinking that we need to make a change for the better in our lives. The idea of a New Year is an excellent opportunity to reflect on the one, two, or maybe three things you want to improve in your life.

Take action towards your New Year’s Resolutions

Some people take it further than New Year’s Eve resolve and attempt to make a change for about two to three weeks. Until the need or want to change no longer becomes a priority. Familiar and comfortable habits creep back into your life. And the passion fades. Then we are back to business as usual.

Make your New Year’s Resolution a solution

Why? How? Why did that passion go away so quickly? How do you keep that motivation going? There are lots of tips.  I am sure within the next week everyone will have an opinion. I know I can only speak from my experience what proved to work and make a resolution a solution and now a lifestyle that I plan on maintaining forever.

Seven ways to Make Your New Year’s Resolution a Lifestyle

7. Do the research.

Find out what you need to get to where you’re going.  If you plan on publishing a book, what steps do you need to take? If you planning on losing weight, how much? How? Why?

Desire without knowledge is not good, and whoever makes haste with his feet misses his way. Proverbs 19:2

New Year's resolution

6. Prepare Yourself. 

Don’t just wake up January 1st, throw away everything in your house and go to the gym running on the elliptical like a cheetah (for about 3 minutes), lifting up a 5 lbs dumbbell two or three times and wiping the sweat from your brow talking about, Phew! I did it! Get a plan, a good plan a plan that is made just for you, your likes, and goals and then get ready to execute that plan. Buy the food on the menu, prep the meals, schedule time in your week to do the workouts!

Benjamin Franklin said, “By failing to prepare you are preparing to fail.”

5. Find a buddy or group.

Don’t just find any buddy; find someone who is going to call you out lovingly if you’re not doing what you should and someone to be your loudest biggest cheerleader just when you need that extra push. Accountability buddies can be invaluable with the ups and downs of a weight loss or goal-seeking journey. You can join us at Bible and Bootcamps for 6-week basic training for healthy lifestyle habits. It includes daily prayer, meditation, encouragement and accountability, 6 weeks of exercise, healthy eating guidelines and meal ideas. We have an amazing group of women growing and supporting each other through our faith then the fitness journey.

New Year's Resolution accountability buddy

Therefore encourage one another and build one another up, just as you are doing. 1 Thessalonians 5:11

4.Execute with Energy.

If you’re going to do something, do it well. Do it to the best of your abilities! Just think you’re only going to be uncomfortable for a maximum of 1 hour out of your day.  That is going to add years to your life.  The cost is less than the benefit, and you’re so worth it.

Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ. Colossians 3:23-24

3. Track your progress. 

According to findings of the American Psychological Association, “Frequently monitoring progress toward goals increases the chance of success. There are various ways that you can track your results. You can use a fitness tracker, pictures, food logs,  and measurement logs are examples of easy ways to track your progress.  I don’t like the numbers games of scales and measurements and although I do track my measurements I prefer pictures.  Everyone is different, but you’ll find what works best for you.

New Year's Resolution Before and After

2. Craft the best, Why!

Other than prayer. An excellent “Why?” will get you up and out of bed on a cold rainy day and into the gym.  A magnificent “Why?” will give you the self-discipline to say “No, thank you” to that one indulgence. It’s going to get you over the hurdle and sustain you through the plateaus.  You MUST, no exception have a “why?” to make your resolution stick!

1.Pray and Give it to God.

When we do things with Christ it makes it so much easier, attainable and within our reach, because He can place all our wants in the palm of our hands. Giving your goals to Christ to lead your steps and follow your directions. While you’re doing the research, while you’re preparing yourself, when you have to decide to use that plan b and to execute and get the plan done will help you achieve your goals and the ones that He has for you too.  This may be the missing piece that hindered you from achieving that resolution but not this year.  You’re doing things a little different.

“On days we’re not motivated to exercise, perhaps we need to go to Jesus. We can lay our very real struggle into His very capable hands and watch Him work in us for His glory.”-Matthew Pryor

New Year's Resolution

When you are consistently filling yourself with the Bread of life instead of being content with the “food that spoils” you will never go hungry both physically and spiritually. “Do not reserve the Bread of Life just for Sundays. Make it a daily mindset” to achieve your goals with His strength.

How do you plan to stick to your resolutions? Have you ever considered intentionally praying for direction and help to achieve your desires?

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Fitness and Health Self Weightloss Journey

Your Skincare is affecting your weightloss

Our Skincare can be affecting our weight  loss

Our toxic intake is sabotaging our weight loss efforts! What if I told you that your lotion is causing you to gain weight? What if I said you that what you put on your body; or absorb from the environment that you live in will negate a “clean eating diet?”

If you’re washing your dishes with chemical-laden dish detergent then eating or drinking out of those dishes is a directly going into your bloodstream. Something that seems harmless such as your shampoo bottle ingredient labeled “fragrance” can contain over 4,000 compounds of toxic chemicals. Why is this allowed you asked? Because beauty products and skin care are under-regulated in the United States.

Honoring your temple is more than food and exercise

When considering honoring your temple people completely forget the mind which is crucial. They also neglect the outside of the body other than their appearance. When you think of healthy lifestyle or honoring your temple, you immediately associate it with your fitness and nutrition, but there is so much more.

Your Morning Routine is to blame

Just think about your daily hygiene routine.

Bathing: you use soap, lotion, deodorant, possibly shampoo and conditioner and maybe even a perfume or fragrance.

You brush your teeth with plastic toothbrush and toothpaste which has a small traces but still toxic chemicals. You may use the product to style your hair.

Even your Makeup can be affecting your weight loss

Makeup? And you are putting all of these products on the most significant organ of your body or in your mouth.  The concept of skin absorption is not new there are nicotine patches, birth control patches even appetite suppressants.

That’s because the largest organ in our body is also the most vulnerable when it comes to toxic absorption. Some of these chemicals are having adverse effects on your weight loss efforts.

toxic intake

What is a toxin?

I think a precise definition of what I mean by toxin is needed too. Toxins can cover a broad range of things-there are internal toxins which are normal standard bodily functions which God has designed in us to eliminate through our kidney and livers.

Then there are external toxins from pesticides, industrial chemicals, mercury and so much more these are the toxins that I am referring to.  These are the toxins that are building up in our bodies and leading our organs to become overworked causing illness and weight gain.  These toxins are absorbed into our bloodstream through our skin, mouth, nose and then stored in our fat cells.

How do toxins affect weight loss?

When we go to lose fat and weight the stored toxins in the fat cells are released into our body and then causes our metabolism to slow down. Adverse effects to cellular structure happen too which also causes illness’ such as cancer.

There have been hundreds of studies on the chemical toxins and the effects on your body during weight loss. The Obesity Review in 2003, researchers concluded that pesticides and Polychlorinated biphenyls, also known as PCBs (from industrial pollution) poison our metabolism when they are released from the stored fat tissue.

What can I do to reduce my toxin intake?

I could literally go on and on about the adverse effects that we are doing to our body daily, but I encourage you to research for yourself.

You will be shocked at what is really in your lotions and body care products and what they are doing to your body slowly but surely.

Here are some recommendations on

Five ways to detox and reduce your toxic intake.

1. Reduce and minimize your toxic intake.

Easier said than done, right? Eat foods that are minimally process, organic foods, drink filtered water (which is a post in the making about our water filters), foods that don’t contain “food additives“, foods that are free of hormones, antibiotics, artificial sweeteners, artificial food colors, or artificial flavorings that were not initially found in the food. Let’s take it back to nature what God provided before we modified it to look or taste more appealing. Eat Biblically Based!

2.Get rid of toxins through sweat!

Exercise regularly, the use of saunas in a healthy and safe manner. Pesticides and heavy metals can be excreted through your skin by sweating.Did you know that workers at Ground Zero after 9/11 were treated through sweating in saunas to eliminate the toxins that were absorbed while they were working?

3.Detox through food.

I have detoxed by eating foods after unwise choices. Usually, I do it three days at a time. There are a variety of foods that can help you do this. Make sure you follow step 1 when choosing the types of foods.Cruciferous vegetables like: broccoli, Brussels sprouts, kale, cauliflower, cabbage, dandelion greens, cilantro, garlic, citrus peels and cocoa (definitely remember step 1 when choosing your cocoa) and drinking green tea can help detox your body.

4.Water.

Your body is designed by God to flush itself, and people fail to realize that water helps flush fat which is where the toxins are stored, so it is a great way to detoxify your body.

5.Be conscious of the products that you use.

My family uses Giovanni for our shampoo and conditioner- its made of sulfite-free products and all natural no synthetic chemicals. We use coconut oil for our lotion, Unrefined virgin coconut oil that’s it.We use Piperwai deodorant which works really well for when I work out. Deodorant is placed so close to your lymph nodes. It was one of the first things, other than the lotion that I replaced.

After making my own and googling lots, I finally found one that worked, and I could be confident being around people after an intense workout session.I think the more that we educate ourselves, the better we can be as consumers.  Unfortunately, we will never be completely toxin free not in the world that we have tainted from God’s original creation. But we can reduce our exposure and rid ourselves as much as possible.  This will help with not only weight loss but also with our complete health and help us to honor our temples.

Have you ever considered your body care products being toxic? What are some things that you have done to reduce your toxin intake?

 

 

I have shared products that I use with my Amazon affiliate links that I do make a commission from please See My Full Disclosure Policy. 

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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!

 fats

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.

countingmacronutrients

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?

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  b+

 

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