What are MACROS and should you count them?

Macronutrients, or MACROS, are broken down into Protein, Carbohydrates, and Fats. These are the building blocks of the foods that we eat and the energy we can expend.

Each macronutrient is calculated differently when it comes to contributing to your overall calorie and nutritional intake. Proteins and Carbohydrates are calculated at 4 calories per gram, while Fat is calculated at 9 calories per gram. Though Sugar is not considered in a macronutrient count, it is important to note that they calculate in at 7 calories per gram and act like a carbohydrate when calculating your overall intake for a day.

When you follow a macro diet, you go beyond counting calories and focus on tracking macros. Depending on your health goals, you can adjust the ratios of macronutrients you consume to lose weight, build muscle, or enter maintenance mode.

How many macros should you be eating per day or per meal? The way your body utilizes each macronutrient will be a determining factor. It also depends on your goals. Are you trying to lean out? Are you trying to add muscle tissue? What if you want to do both?!

 

 

 

We are all different, so our distribution will be different

Depending on your DNA, your goals, and your starting point, the amount of each macronutrient will vary. Do you need more protein and less fat? What if you have an enhanced ability to utilize carbohydrates (sorry that doesn’t mean you get to eat all the cookies and all the bread!)? What is ideal to eat and how much?

 

So do you want to count them? If so, what does that look like?

Sample Meal

4 oz lean steak (filet)
6 asparagus spears
4 oz sweet potato
2 cups mixed baby greens
348 Calories, 32 g Carbohydrates, 9 g Fat, 32 g Protein

Happy to help.

Let us know if you have any questions or want to know what your ideal macro breakdown looks like. We are here to serve you and help you reach your goals!

Anti Inflammatory Foods

Anti-inflammatory foods prevent or reduce low-grade chronic inflammation, a key risk factor in a host of health problems and several major diseases. The typical anti-inflammatory diet emphasizes fruits, vegetables, lean protein, nuts, seeds, and healthy fats.

Here are some of our favorites:

  1. Berries
    • Strawberries
    • Blueberries
    • Raspberries
    • Blackberries
  2. Fatty Fish
    • Salmon
    • Sardines
    • Herring
    • Mackerel
    • Anchovies
  3. Cruciferous
    • Vegetables
    • Broccoli
    • Cauliflower
    • Brussels Sprouts
    • Kale
  4. Avocados
  5. Green Tea
  6. Peppers
    • Bell Peppers
    • Chili peppers
  7. Mushrooms
    • Truffles
    • Portobello
    • Shiitake
  8. Grapes
  9. Turmeric
  10. Extra Virgin Olive Oil
  11. Dark Chocolate and Cocoa
  12. Tomatoes
  13. Cherries

Low levels of inflammation on a chronic bases can lead to disease. Keep your inflammation in check by choosing a wide variety of delicious and antioxidant rich foods.

Happy Eating!

Spring Clean Eating!

We love spring and summer foods! They are fresh, bright, colorful, and full of flavor! How can you Spring Clean your Eating?

Fresh fruits, especially berries, are high in antioxidants, anti inflammatory, and full of vitamins!

Fresh vegetables bring in great flavors, are low in calories, carbs, and full of minerals!

 

Bring on the warm weather, patio dining, and fresh spring foods! We love to grill, entertain friends, all while keeping the foods clean and bright. Not only does it taste great, but can have the benefits of cleaning out your gut in the process! Here are 5 fresh and tasty options for cleaning up your system:

  • Apples: Pectin in apples helps in removing all the toxins from the colon and strengthening the intestinal lining. Apples are rich in fiber which helps in relieving your digestive tract of all obstructions as well.
  • Avocados: The rich soluble and insoluble fibers of avocado promote bowel movements and help in keeping the colon clean.
  • Berries: Berries are high in antioxidants, full of fiber, fight inflammation, lower cholesterol, and help keep your arteries healthy
  • Dark Leafy Greens: Leafy greens are super high in chlorophyll, which will cleanse the colon and help to detoxify your liver at the same time.
  • Lemons: Lemons stimulate the liver to produce bile, which helps the digestive system function better overall. By producing more bile, the stomach works better, moving things along and cleaning the large intestine.
  • Pineapple: Packed with nutrients, antioxidants and other helpful compounds, such as enzymes that can fight inflammation and disease. Pineapple and its compounds have been linked to many health benefits, including aiding digestion, boosting immunity and speeding up recovery from surgery, among others.

Enjoy your Spring Clean Eating!!!