Fundamentals of Macronutrients

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Updated: June 26, 2022

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While I was prepping my macro counting, I also took a few nutrition classes in school. So, that makes me an authority on macro’s, right? Nope, but I will 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, so 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: vitamins and minerals, and we only need a little that is why they are micro. 

 So, when someone is counting macros they are measuring their carbohydrates, Fat, and Protein.

carbohydrates

 Carbohydrates

Let’s tackle that monster first! Should I eat them? shouldn’t? 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. Meaning foods that grow from the ground and are perishable.

 How much is enough?

We all are different. Thank God. It can range from zero-700 grams per day. The daily recommendation is 130 grams of carb per day. Suppose you are counting macro’s ould go to a macro calculator. When considering 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 0.5-2 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 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!

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 more energy to digest than other macronutrients. It has been said that Protein is an excellent example of an effective calorie-burning gram for gram.

That is why many 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.

I found a consistent range of 0.5 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 passive 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 plan on consuming .5 grams of protein per day for your goals. That is why with macro’s-macro’s-goals!

 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 regulation, keeping our brain functioning properly, among some of the pretty important things.

How much is enough?

Always ask this question, huh? 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 0.35-0.7 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 counts their macro’s, macro’s tracking the Protein, Carbohydrates, and Fats they eat in a day versus calories.

Now each macronutrient has caloric value in your diet, 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 counting macro macro’s 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 label?

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

countingmacronutrients

Are you still concerned? Or, Ready to try?

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 ensure that the weight you lose 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 by cutting calories; Do you know if you get an adequate amount of carbohydrates to fuel your workout?

You can remain counting calories if you look to improve your health. Maintain your muscle definition and work to your body’s best ability. Make sure you get you’re 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 macros?

Macross
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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How to eat healthy without cooking

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Updated: June 26, 2022

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A common challenge when trying to eat healthily is the time commitment to cooking every day.  If cooking is not your ministry or just something that you don’t want to daily. Check out these tips on how to eat healthy without cooking.

The three things that you need to be successful in weight loss is incredible support (I believe in the power of prayer and Jesus), but accountability is important.  A great workout that is efficient, fun, and relates to you and your lifestyle. Healthy eating of nutrient-dense foods that usually are made at home.

Our society has capitalized on our need for convenience and our lack of will to make our meals at home. The grocery store has an extensive prepared food section that is starting to be the same size as the fresh produce or meat department. Why? We want to eat well without cooking.  It makes sense, life is busy, and we need to eat. Why not pay for the convenience of already prepared food.

The biggest problem that I found people have is that they want to eat well but not cook. I promote a Biblical Based Eating plan that encourages whole nutrient-dense food and little to no processed food, and that is what makes the difference. My clients want to eat healthy but not interested in cooking.

At first, it was a little daunting for me because I love to cook but after two years of making 90% of the meals from home. I get it!! Cooking can be a little much sometimes especially on a hot beach day or end of a busy day that’s the last thing you want to do.  Well you know me I’m all about research and tips, so I found seven things ways to eat healthy without cooking.

So, I always ask my clients what do you dislike more? The preparation, cutting buying, measuring, etc. or the actual waiting for the food to cook the act of making the meal?

Some hate it all, some prefer prep or preparation, and others like me want everything cut and measured and just need to make it (Like Hello Fresh or Blue Apron). If I could have a lifetime subscription, I would totally use that service.  So, I created the list from both perspectives a little something for both.

7. Make lots of food.  This is not my number one suggestion, but it’s a way to slay the dragon all at once. When you do get in the meal-making mood; make two or take the time to make food in bulk. That way on a day-to-day basis you can just grab and heat just like you would get in the frozen section of your grocery store.

6. Become a Smoothie Queen. I am typically against smoothie and juicing but if my client is not getting what they need and rather sip on their vegetable and fruit servings then I encouraged it done right.

My issue with smoothies is they’re high in calories, sugar, and lack protein.  So, I support a great plant-based protein like hemp seed or pea protein.  Low sugar fruits and more veggies than fruit.  Done right you can drink what you need and not have to sacrifice your weight loss efforts

5. Use a Crockpot. I am sure you have experienced the deliciousness of crockpot cooking as well as the amazing smell your house is filled with all day. There are so many dumps, and press-go recipes out there.  You can do like I do; make a batch of fajita or barbecue chicken and use it throughout the week.  Makes it easy to grab and go you don’t have to sit and cook the food, and you are far better than Taco Bell or KFC Chicken Sandwich.

4. Snack Wisely.  I say pack snacks like your going into the wilderness but with fresh fruit too.  Nuts, veggie sticks, fresh fruits, granola, and plant-based or animal product protein sources like Hemp seed bars or beef/turkey jerky, hard-boiled eggs, etc.. All great ideas to get what you need on the go and not have to cook. Snack all day within your daily recommended calorie goals if cooking is not your thing. You’re an adult who says you have to have cooked meals.  I would precaution you though that snacking all day can lead to unintentional overeating so portion control is key.

3. Go Raw.  This is both easy and hard. Easy because once veggies are prepped it’s easy to throw together meals, you don’t have to wait for food to cook. The hard part is food prep and perishable goods. If you don’t commit to eating the produce, you buy you can throw lots of money away literally. Also, cutting and preparing the food still must be done, but technically you’re not cooking.

2. Wrap it Up or add a bun. Learn to love wraps, and you can make breakfast, lunch, and dinner in a one-handed power-packed meal. Sandwiches work too for your nutrition needs. You can use Cassava Flour Wraps they’re gluten-free and soft and yummy, whole wheat tortilla. Not every tortilla is made equally so check the labels.

1. Make your salads do the job. Just like the wrap you can power-pack your meal on a bed of mixed greens.  I like “kitchen sink” salads-grab a variety of vegetables, proteins, and fats you can even add fruit and make a big bowl.

A Hodgepodge of a vegetable or fruit variety of colors and try to get creative. You can also do it with fruit too. Giving you something to snack on throughout the day and week. They are an excellent way to get the nutrients you need with little to no cooking.  The toppings are endless and each week or few days can be a different variety.

If you really want to be successful, you have to learn to be flexible. Take your weakness’ find solutions and grow and make them a strength. Find other ways to reach your goals and make them work for you. So, if you’re not the world’s best cook or you’re just a burned-out chef. Try a few of these ideas to continue to reach your goals and to honor your temple. For more snack ideas that you can make check out my 20 snack ideas for athletes.

Can you use any of these tips in your daily routine?

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Chair Optional Workout

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Updated: June 26, 2022

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A FULL Body Chair Optional Workout.

I’ve received requests for Chair Workouts or exercises. In all my classes, I give options for everyone for each exercise but I understand, it can be intimidating. There is nothing wrong with modifications. They are set up for you to move to where you are while trying to get to where you want to go. The move is still just as effective and challenging. It’s just available at another option.

Bible and Bootcamps workout have a key message and Scripture. This 25-minute Chair Option workout is “Have Hope”, and our verse is Romans 5:1-5. Your current circumstances may leave you feeling hopeless or watching what is going around this world may give you fear. Jesus has overcome fear, despair, disaster and we can place our trust, and hope that something better is coming because Jesus is our hope. We live with expectancy that better is coming and that outlook can help us get through anything this world may bring.

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we boast in the hope of the glory of God. Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us. Romans 5:1-5

I tell all of my clients I began my pushup journey on the wall. When I was 100 pounds heavier, it was uncomfortable to put the weight on my wrist. I started on the wall. Move my way down until I was doing pushups on my wrist. The pushup was just as challenging on the wall as it was on the floor, but it was just at the ability of my body at the time.

Don’t be discouraged if you are doing an exercise at another option. Every expert started as a beginner and whatever you are doing today is more than you did yesterday. That’s what matters. I will be working on more Workout Videos that make it more comfortable for everyone and working on a foundational program to help you with common muscle imbalances that prevent you from moving at your full capability. Let me know in the comments anything specifically you want me to cover. Movement is for all ages, bodies, and abilities and everything has options-take them. Grab a chair, stool, or couch will even work. Please keep an open mind, and let’s start today’s workout!

Push-up Progression Tutorial 

This workout is meant to challenge your strength, core, and endurance with chair option exercises. High Intensity does not mean jumping, so choose what feels right in your body. We reflect over Bible verses while we move.

✨THE WORKOUT: 30-Minute FULL BODY CHAIR OPTIONAL WORKOUT ✨

► EQUIPMENT: Chair or Dumbbells/Resistance Bands optional

► INSTRUCTIONS: Follow along with the video above. I’ll coach you through all 7 Low Impact High-Intensity exercises and offer form cues. Choose whichever variation works for you. 7 Optional Chair Exercises Side Steps, Side Lunges, Clamshells, Mountain Climbers, Hinges, Knee Crunch, and  Squat & Praise It looks like this:

✔️ 7 Chair Exercises ✔️ 30 Seconds of Work per exercise, 15 Seconds Rest Between Exercises

 

Playlist

How do you want to work out?

I am always trying to add new workouts that will benefit your life and add the Word and Movement to your day. If you have any suggestions please let me know.

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Bible “phobia”

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Updated: June 26, 2022

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I received this Bible for free in exchange for a review as a BibleGateway Bible Grid Blogger. I have amazon affiliate links that I receive a commission from the sales, but all of my opinions are my own.  My Full Disclosure Policy 

2 Timothy 1:7 (NIV) For God has not given us a spirit of timidity but of power and love and discipline

Bible “Phobia” can be a real source of trepidation

I remember growing up reading the King James Version of the Bible and thinking it was the equivalent of Shakespeare. Eloquent words strung together that I couldn’t understand or follow; It was intimidating, to say the least. Then I grew up spiritually. I enjoyed listening to sermons, and reading books about devotion and faith, but when it came to the Bible. I will have to admit it became intimidating and scary. I joined a Bible studies group and still owned that same KJV Bible I had been carrying with me since I left for college.

While in Bible Study people would read the verses clearly in a language I could understand. Say what?  I would try to follow along with my KJV still lost and confused. Until one day, I noted their version of the Bible and immediately sought the help of Amazon.com. Oh, the options, so many to choose from; deciding on an NIV (New International Version) for myself and NLT (New Living Translation) for my daughter. Since then, I have purchased an Amplified Bible, too (AMP), and have become a little Bible-obsessed.

Trying something new

After a few years with my NIV Bible, I finally purchased my favorite version thus far, (NASB) New American Standard Bible. I LOVE IT!! I’ve tried other Bible and keep coming back. I have to admit I purchased this Bible because of a Bible Teacher that I love and follow Kim Cash Tate said she uses it.  Now that I have my own, I understand. I love this translation and my specific Zondervan and all the extra information it provides.

2 Timothy 3:16-17 (NIV) All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the servant of God may be thoroughly equipped for every good work.

 

Finding what works Best

Before, I was afraid of not knowing enough or understanding the Bible. I didn’t have my favorite verse memorize or couldn’t pull a verse out of my head to comfort someone in need. My fear of the Bible kept a significant barrier between me genuinely knowing God.  I never participated in Bible-based conversations because I had no idea what they were saying. Once I started reading the Bible (in a version I could understand), I was fascinated with it. There are so many stories, heroic, scandalous, educational, motivational, directional stories. I think every topic you could think of is covered in the Bible. I began to use the Bible to answer my questions on faith, how I should go about situations, even on the type of marriage I wanted, and how to raise my children. It’s all in there waiting to be discovered and study.  Now I try to get into the word at least once a day, and I always have my Bible near (I downloaded the Bible app).

Psalm 119:130 The unfolding of your words gives light; it gives understanding to the simple.

What makes the Lifeway Women?

Recently, I received the NIV Study Quest Bible made by Zondervan.  It is the first Bible that has Questions and Answers throughout.  I was so excited to receive this new version and immediately began exploring the Bible.  This Bible “breaks-it-down” and is a great Bible for someone who has lots of questions or newly exploring studying the Word.  After seeing all the references and resources, I gifted it to my daughter.  She is at a point where she needs more substance in her walk with Christ, and I think this Bible is a fantastic source of more in-depth discussion about the Bible but intimidating like my NASB Study Bible.  I have been catching her studying more often. She told me she loves the questions and answers.  She said she usually has questions when reading the Word and its nice to know she is not the only one. The further explanation of passages and verses has allowed her to grow and become more in-depth in her study.  It’s a pretty cool Bible!

A little extra help is, okay!

A Bible Commentary is another way to gather more understanding of the Word. Whether its separate sources or included in your Bible notes. Bible Commentaries are a fantastic way to dissects verse by verse and bring more knowledge to the meaning. Some Bibles’ include the commentary, but you can buy a separate one too that usually goes into greater detail.

 

It tells you what was happening during that time the verse was written, information about the author, and some may even give you physical location reference points for a greater understanding. Don’t let your lack of knowledge keep you away from the Word. It is fundamental to growing your relationship with Christ and creating a deeper understanding of your faith. It’s the WHY and the HOW that you sometimes need.

We need the Truth from the Word

When I first came to Christ, no one took me under their wings and showed me these things or told me I could use a different version of the Bible. Not that I needed permission, but I did need guidance. I was looking for a mentoring program but never found one. Wouldn’t it be amazing if we had a Titus Women type mentorship in the Church? Many churches have it, but mine does not, I even asked and never was connected with anyone so I had to seek out mentors myself.  Online Bible Teachers became a great source. It’s not ideal but in this disconnected world. It’s nice to find a community somewhere even if it is virtual. In this modern world, we must use every tool necessary to get the Truth. There is salvation in the Word and so much to learn and grow you need to find a Bible the one that allows you to understand. I am grateful for apps like the Bible Gateway that has over 150 version right in the palm of your hand.  They also have the BibleGateway.com/plus, which is a membership that offers expanded Bible studies, resources, and more for those who are looking for more ways to connect in the Word.

Have you let your lack of knowledge or understanding keep you from the word?

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Breaking Up with Busyness

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Updated: August 21, 2022

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I learned within the last few years. I do not thrive when I am busy so, I am breaking up with busyness. Something I also learned and my motto is you have to slow down to speed up. So, if you find yourself in a busy season, right now? May I offer some suggestions?

Breaking up with busyness

Self-care is not about massages and manicures but about doing the things that help you operate at your best self. For me, that means breaking up with busyness.  Before the COVID pandemic, I was busy caring about the wrong things.  Despite my best efforts, my busyness led to no results—just me running around like a nut holding onto Jesus by a thread.

The things that I invest time in did not bring fulfillment, just increasing angst.  My busyness took away from other things that were far more important than worldly gain. Although I don’t like the term “self-care.” Putting care into yourself is often needed.

Psalm 62:1 (NIV) Truly, my soul finds rest in God; my salvation comes from him.

What I knew

I was taught, “idle hands are the devils’ playground.” It has stuck with me throughout my life. I was still busying myself with a task, some meaningful, and some meaningless.  Then, I became a mother and applied that to my children. I signed them up for classes, keeping their weekly calendar full of outings, play dates, and activities.  Teaching them that they should always have something to do and not allowing them to have the time for rest or leisure. After rereading the story of Mary and Martha, I came to an epiphany- “I need to break up with busyness.”

Luke 10:41-42 (NIV) “Martha, Martha,” the Lord answered, “you are worried and upset about many things, 42 but few things are needed—or indeed only one. Mary has chosen what is better, and it will not be taken away from her.” 

For the first time in my adult life, I wanted to be a “Mary.” Previously, I took pride in the fact that I was an exceptional multitasker and exemplary at time management.  I realized slowing down and taking time to “be still” was an admirable trait.

Why is Busyness Applauded?

Many people are always on the go until they reach exhaustion.  Busyness is considered tremendous, and stillness is deemed to be lazy.  When we are still, we can hear God, be closer to Him, and use His guidance.

Mark 6:31-32 (NIV)
31 Then, because so many people were coming and going that they did not even have a chance to eat, he said to them, “Come with me by yourselves to a quiet place and get some rest.”32 So they went away by themselves in a boat to a solitary place.

Are we valuing our relationships?

Being busy also keeps us from having meaningful relationships with others.  We are so wrapped up in the go-go; we aren’t fostering our communities and fellowship, which is very important.

Hebrews 10:24–25

And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and ball the more as you see the Day drawing near.

Are we meaningful and present in our significant relationships, like our spouse or children? Are we filling our time and presence with stuff and activities? Is it worth the stress and isolation to be task-oriented?

Three Ways I plan to break up with Busyness.

  1. Say “No” more. I often say “yes” before even thinking of how it will add or take away value from my life.  I plan on saying, “Not Yet” and “No” more and see if the situation or task will take away from my life.
  2. Get over FOMO. I often say, “Yes” because I don’t want to miss out on anything. I have always been like that, but I am starting to realize that I don’t have to be part of everything, and that is okay. Age brings you the wisdom, I guess.
  3. I know my Why.  If I stayed focused on the “why” I am doing something, then “what” I am doing will either have more or less meaning—being rooted in my “why” will help me discern the things that are meant for me.
  4. Setting Up Boundaries, one thing that I need to do is to make time for devotion.  Five minutes a day is not going to cut it. Recently, I have let that be a mindset, but I need more time with God.

My “Aha” Moment

The story of Mary and Martha was an epiphany for me. I discovered I wanted to fellowship, devote more time to God and my family and friends.  Have a more meaningful and present relationship with the people in my life.

It gave me permission that I needed to slow down and reduce to be more like Mary. When I am planning for my children now, it’s memorable experiences versus expertise in activities. I spend quality time in the Word with my husband daily, my family, my dog, and my stress level are low.

I am living the “Mary” lifestyle and enjoying the moments instead of calculating my time. So, in the last part of the year, I will be doing less and wanting more. This life was not meant to cram as much as we can into every hour but to enjoy every hour that we have. That’s the plan let’s see if I stick with it.

More Confirmation on leaving busyness behind

Another Aha- Moment I had in Sunday service during the message. The pastor said something pivotal—those who wonder why their world is crumbling never had it on a strong foundation, to begin.

It was like a light bulb.

If it would have happened to me years before, my world would not look as hopeful as today.

You aren’t exempt from life as a Christian. It’s just how you choose to live it and whom. The Word, the Holy Spirit, and Jesus can bring clarity and peace.

Come to me, all who labor and are heavy laden, and I will give you rest. Matthew 11:28

What gives you peace during these busy times in life? 

 

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