What’s The BIG Deal With “Macros”?

What’s The BIG Deal With “Macros”?

If you’ve been around a bodybuilder, you’ve likely heard them talking about getting their “macros” in. Balancing your macronutrients is honestly just another way to look at food consumption, just like any other approach such as Whole 30, Precision Nutrition’s hand/palm/fist/thumb approach, or any other.

If you haven’t found an approach that works well for you yet, maybe macro dieting is the method right for you! Macro dieting/Flexible Dieting can help with portion control as well as more balanced nutrient intake and paying more attention to processed food intake. As with most approaches, finding the right balance will help with energy levels, cravings, and even quality of sleep and workouts.

What ARE Macros?

The three MACROnutrient categories are carbohydrates, protein, and fat. Speaking in terms of calories, carbohydrates and proteins provide 4 calories per gram and fat provides 9 calories per gram. Is a macro the same as a vitamin or mineral? No, vitamins and minerals are MICROnutrients which are also very important! Your body needs less of them (hence the word micro) but they are vitamins and minerals needed for immune function, blood clotting, bone health, growth, and so much more!

How Much Should I Eat?

Macros are based on your height, weight, age, activity level, and goals. For example, a 150-pound, 5’ 5” female who is moderately active and wants to have a steady weight loss would be around 1700 calories per day broken down to a pretty typical 40/30/30 ratio: 40% carbs at 170g, 30% protein at 124g, and 30% fat at 56g.

You can find your own macro calculator here:
https://healthyeater.com/flexible-dieting-calculator

NOTE: Calculators are not perfect or right for everyone. A more accurate calculation would calculate based only on LEAN tissue since body fat % plays a roll in the energy needs of the body.

Carbohydrates

*Gasp* Carbohydrates ARE needed for energy. Carbohydrates also tend to be where we consume the micronutrients we need in our diet. Whole foods are the best source for carbohydrates because they will pack more fiber. Fiber is the part of carbohydrates that reduce our risk for disease, improve digestion, etc. Optimally, women should obtain at least 35g of fiber per day and men, 48g.

Fat and Protein

Fats give us energy, support cell growth, and aid in the absorption of vitamins and nutrients (our BRAINS are fat-based! So the next time someone calls you “Fathead” perhaps a “Thank You!” is in order).

Mix up the types of fat you eat to get a balance of saturated, polyunsaturated, and monounsaturated fats.

Proteins are the building blocks of our muscle (and most the rest of our body for that matter). A very lean protein is a protein with 1g of fat or less per ounce. Lean protein is 1g-3g per ounce. When looking at your labels, first determine how many ounces you are looking at like a 3-ounce fillet of beef/chicken/pork/fish. If your 3-ounce fillet has 9g or less of fat, you have a lean cut of protein.

Keep in mind that any strict form of eating may not be suitable with a history of disordered eating. Be sure to check with your doctor before starting any major changes in the way you eat and be aware of any interactions with medications. Like most healthy ways of eating, eating your macros will come in the form of eating every 3-4 hours, choosing whole foods, and eating your vegetables! In the end, eat mostly plant-based foods and find the system that works best for your lifestyle and goals, and you will likely see success!

Interested in more reading? Check this out:
https://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition

You NEED This Head-to-Toe Healthy Overhaul!

We’ve got some simple tips, revelations and suggestions to share with you this week so take a quick read, and give yourself the tools to live your healthiest life!

Let’s Start At The Beginning!

With your feet! The first things to hit the floor every morning (if all goes according to plan…) There are 26 bones, 30 joints, and 100 muscles in your feet. We should probably take care of our feet as much as possible with that much going on in there.

Take your shoes off and try squatting while pretending you have a ladybug under the arch of your foot. Don’t squish it! Your range of motion is limited. That is exactly what happens when wear shoes with arch support! Even .5mm off in an arch support, from what you may need, can throw off your whole skeleton.

Try massaging your feet each day to increase circulation and mobility. Tip: Sit cross legged and put one leg on top. If you are mobile enough, use your elbow to massage the arch of your foot. If not mobile enough, use your knuckle. You might be surprised and find that your knee, hip, or neck may even start to feel better! It’s all connected!

Healthy Feet: Part II

Because they are that important! When you go to the gym, you wear loose clothing to be able to move and bend, right?

So why do we cram our feet into rigid shoes? When we break an arm, you put your arm in a cast and the muscles atrophy because the joint is stiff. The same thing happens with your feet when they are bound and unable to move naturally. Your ankle is meant to be mobile. When we hold it in place with a shoe, it will take mobility from the next joint, the knee – which is not built for lateral mobility especially. Certain shoes can be appropriate of course but maybe not for all day long.

Healthy Muscles

Muscles make up close to 40% of our body, give or take. We stop growing NEW muscle cells as a baby, so our only option to get stronger is to increase the SIZE of the muscle cells we have. When we strength train, we create tiny tears in our muscles and when we recover those tears are rebuilt stronger and/or longer (depending on the type of training that was utilized).

Sometimes we shy away from strength training because of soreness, BUT the best way to reduce soreness is active stretching and more exercise – light exercise – which allows the body to move out lactic acid, smooth out knots and bumps, get blood flowing, etc.

Our bodies can become stressed from the food we eat, work, family…even exercise! You heard that correct, exercise. Exercise is great, but we also need to recover properly! Listen to your body. Maybe after 4 days in a row it is saying it needs a day off, or recovery exercise like a leisurely walk, yoga, or shooting some hoops with the kids. If your muscles are screaming or you’re excessively tired, listen up and recover so you can get back to the grind sooner than later.

Healthy Heart

Our heart is a MUSCLE that we need to strengthen just like our other muscles. We often hear “I hate cardio” or a certain exercise is the ONE that works best for me. Sometimes we forget about the benefits we don’t directly see.

Cardiovascular exercise (aka relating to the HEART) like brisk walking, kickboxing, cycling, jump rope, and more are the heart-pumping/aerobic exercises needed to strengthen our hearts. Cardiovascular exercise reduces the risk of plaque build up which can reduce blood flow to the heart and cause damage. Ultimately this can cause a heart attack. A balance of strength and cardio is important for overall health!

Healthy Mindset

Exercise has a natural benefit on mindset by reducing stress. Still stressed afterward? Try reducing your sugar consumption and increasing the consumption of vegetables and fruit. Sounds simple? That’s because sometimes, it is!

Other outlets for a healthy mindset include meeting up with a close friend and/or finding friends that have similar challenges that you can talk with. Finally, find your happy place to recharge: read a book, take a walk, hang out with your dog/cat, meditate, head to the lake…what is YOUR happy place?

Healthy Environment

Finally, your environment plays a big role in your health. This could be from looking at the chemicals you use in your home and trying to give them a makeover (swap out that bleach based cleaner for vinegar and baking soda!), to opening the windows and allowing the outdoors in, to organizing, to having some plants inside that naturally filter the air. What is one way YOU create a healthier environment in your home?

A Dish To Pass: Healthy Version!

Ready to shop the farmer’s market? Read on and you’ll have dishes for the rest of the summer to bring to your cookouts and parties! Heading to a party, with a dish to pass, it’s a good idea to bring a healthy option that you know is “safe” for you to load your plate up with at a meal time that is often loaded with heavy/creamy salads and desserts. Come prepared!

Mango Avocado Salad

2 mangos + 2 avocados + juice of 1 lime + 1 seeded hot pepper + 1 bunch of chopped cilantro + garlic and salt to taste. Serve along with chicken and a few tortilla chips! Checkout this original Ellipse recipe here!
You’ll be the star of the party.

Skinny Broccoli Slaw

Combine broccoli florets, shredded red cabbage and carrots, sweet onions, and raisins and then top it with a dressing of plain Greek yogurt + apple cider vinegar + lemon juice and just a little sugar to offset the bitterness of your cruciferous vegetables. Get the recipe here!

Plan ahead as you’ll want this to sit and “marinate” for a couple hours for the best result. TIP: Make it even easier by purchasing a bag of “Broccoli Slaw” mix with the broccoli, cabbage and carrots all cut up for you!

Chunky Southwest Quinoa Salad

Quinoa, black beans, cherry tomatoes, red onions, and avocados. Toss with a light dressing of lime, cilantro, apple cider vinegar, olive oil, honey and spices. SO YUM! Full recipe here!
TIP: Throw a whole bag of dry black beans in the instant pot and fill water about 3x the height of the beans, set timer to 26 minutes. Perfect to flash freeze and keep in a freezer bag for salads like this one!
TIP2:
You can freeze quinoa too!

Slow-Cooker Balsamic Chicken

In a large slow cooker, add brussels sprouts and potatoes in an even layer and place chicken on top. In a small bowl whisk together balsamic vinegar, chicken broth, brown sugar, mustard, dried thyme, rosemary, oregano, and crushed red pepper flakes. Season generously with salt and pepper. Pour marinade over chicken and vegetables. Scatter all over with garlic. Cover and cook on high until chicken is fall-apart tender(4 to 5 hours). Garnish with parsley and serve with the juices. Recipe here!

Cucumber Feta Greek Yogurt Dip

Greek yogurt, English cucumber, crumbled feta, garlic, fresh dill, scallions, lemon juice. Mix everything together and put it in the fridge to cool and then you’re all set to bring it your next party or for your next snack or lunch! Recipe here!
TIP: Cut up some veggies or try it with crackers for dipping!

Healthy Spinach Dip

That’s right – a healthy version of the beloved spinach dip that you will love! This recipe includes cottage cheese, spinach, water chestnuts, plain Greek yogurt, dry vegetable soup mix, onion, and lemon juice! Serve it with an array kohlrabi, carrots, celery and other cut vegetables, melba rounds, and/or with bread chunks. Recipe here!

MUST SEE Breakfast Recipes for Whole Nutrition!

Breakfast can be on the most challenging meals to keep healthy, get protein in, and maybe even more so include vegetables in! Some will say they just don’t have time for that first meal of the day, but we have some quick and easy recipes that are sure to prove you wrong!

1. Classic Breakfast Burrito

Scramble eggs with veggies, add 2 T of salsa, and wrap in a sprouted grain/whole wheat tortilla! Need a little more healthy fat? Add some avocado!

TIP: If you need a quick healthier snack for later in the day, grab one of the tortillas and spread some peanut butter on it and roll up a banana inside!

2. DIY “Just Crack an Egg”

If you haven’t seen the Just Crack an Egg containers at your grocery store, it’s a quick and easy way to get a healthier breakfast in. (justcrackanegg.net). Peel the lid off the container and you’ll find a packet of cheese, a packet of sautéed veg, and a packet of a meat. You open all packets and combine with an egg or two and follow the microwave directions. They have 4 varieties and one is even keto friendly.

Try one or DIY: Use your Just Crack and Egg container, combine 1/4 c sautéed vegetables (like peppers, mushrooms, potato, onions), 1-2 T shredded cheese, and 2 T meat like turkey sausage or ham (one breakfast turkey sausage chopped is just about perfect!) plus your 1-2 eggs and follow the directions for microwaving.

TIP: Make your sautéed veg ahead and scoop out 1/4 c at a time and have your sausage/meat chopped/cubed.

3. Egg White Oatmeal

Mash a banana. Place in a larger bowl (so the oats don’t cook over) and combine with 1/2 c oats, 1/2 c milk or milk substitute, 3/4 c liquid egg whites, and 1/2 t cinnamon. Microwave 75 seconds, stir and continue microwaving :30/stir until fully cooked.

TIP: Make it your own! Add vanilla, walnuts, berries, flax seed, etc! (Find more here!)

4. Avocado and Egg Toast

A super easy and simple breakfast but you get everything you need in it! Get some bread (try oat nut bread or Ezekiel bread, but any bread will do) toast it, then mash up an avocado on the toast! Add either scrambled eggs on top or perhaps and over easy egg and then put whatever else you like on top! Cheese, salt, pepper, tomatoes, salsa, or spinach! You get carbs, protein, and some healthy fats!

5. Quinoa and Fruit Salad

Cook 1 c of dry quinoa. Toss with 1 c of each:
• sliced/diced strawberries • blackberries • blueberries • mango

Top with a choice of dressings: 1/4 c honey, 2T lime juice OR combine 1/8 c olive oil, 1/8 c apple cider vinegar, lemon zest and juice and a dash of honey or sugar.

TIP: Make it your own…Top with your favorite herbs like mint, basil and/or chopped walnuts, pine nuts or more! Too non-traditional for breakfast? Bring it to your next summer BBQ!

6. The GO-TO smoothie

Add some GREEN veggies and some extra phytonutrients to your favorite smoothie for a vitamin boost. Not sure where to start? Check out Precision Nutrition’s guide of how to build the perfect super shake/smoothie that guides you through picking a liquid, protein powder, veggie, fruit, fat, and topper.

BOOKMARK this important link!