Tag Archives: nutrition

Macro Nutrients: What are They & Why Should You Care?

You have probably heard the term ‘macro’ before. Many people are familiar with it from the IFFYM or the ‘if it fit’s your macros’ eating philosophy. Counting ‘macros’ or macro nutrients is like a fancy way of saying you are counting calories. It is more in depth than just counting calories though because it focuses on the three main nutrient groups that all foods fall into – protein, carbohydrates and fat. Today I am going to teach you why each of the macro nutrients is important, and how they shape your eating. 

I LOVE talking about nutrition, so I may geek out a little bit in this post. One of the main reasons I am so passionate about nutrition is because it is 80% of your results. Exercise is important, and so is sleep, but what you eat plays the biggest role. Once I paid more attention to what I was eating, the results started happening AND they were easier to maintain. The video below explains a LOT about macros. This video is an excerpt from a live Periscope broadcast that I did. I show you one of my favorite meals that I usually eat for breakfast or lunch and what macros I have on my plate. We discuss a few other things as well 🙂 

In case you either
a) don’t have time to watch the video
b) you are reading this at work or somewhere you can’t watch a video
OR
c) you would rather read than watch… 
I have included a lot of the same info typed out below the video. 

Like I mentioned up above & in the video, nutrition is one of my favorite things to talk about AND help people with. Do you want to unprocess your pantry or change what you eat? Do you need help with your nutrition? I would love to help you! With my step by step process I can help you unprocess what you eat and find a way of eating that you can sustain long term. Email me thesweetblondesfitlife (at) gmail (dot) com or CLICK HERE 

Let’s talk about macro nutrients! 

The meal I am eating in the video and use to explain is:
– 2 pieces of gluten free toast (because I am allergic) topped with avocado/hemp seeds & grass fed butter
– 2 eggs + 1/3 cup of egg whites + green salsa

Here is the breakdown of the macro nutrients. This may seem really basic but stay with me! 
carbs: bread
fat: avocado, grass fed butter, eggs
protein: eggs

Macro nutrients are important because each meal should have some carbs, fats and protein. The only meal that you should exclude fats from is your post workout meal. You body needs protein and carbs to recover and replenish muscles.

Protein

Your body can only use 20-30g of protein for muscle synthesis at a time – meaning it can only use up to 30g of protein at a time to build muscle. IE: if you eat 80 grams of protein at one meal, 50g of protein is going to go to waste. You want your body to be able to use the nutrients, so space your protein out through out the day.
Protein also helps you feel satiated (feel full), another reason I always include protein with every meal and snack. 

I usually eat 3 main meals and 2 snacks. This is enough for me to fit my protein in. Some people eat 6-7 meals a day, some people eat less. You have to find what works best for you. Something different works for everyone. 

Carbs

Carbs are NOT bad. Your body AND your brain use carbohydrates for energy. This also does not mean #EATallTHEcarbs! You need to pay attention to how many carbs you are eating at each meal because we want to avoid huge blood sugar spikes.
This is one of the reasons I top my toast with a fat like avocado. When you eat carbs together with fat, it slows down the speed at which your body metabolizes the carbs. That is good thing because it does not spike your blood sugar. Carbs turn into sugar in your body, so the slower you metabolize the carbs, the less of an insulin spike you get. 

Fats

They are also good! Sometimes they get a bad rep, but fats help you stay full & satiated. When you eat fats in your diet, it helps reduce cravings and can also help reduce belly fat. 

Also make sure to include plenty of veggies and greens! I cannot get enough greens. In my opinion they should be their own macro nutrient group haha. I love greens because of the phytonutrients they supply our body with; they give you that radiant glow. As far as I’m concerned you can’t ever have too much glow!! 

Need help? I love educating people about this stuff! I can help you unprocess your pantry and fridge and make getting better nutrition much easier. Let’s chat! Drop me a line: thesweetblondesfitlife (at) gmail (dot) com

What is ‘Paleo’? The Common Myths of the Paleo Diet

I’ve been hearing a lot about the paleo diet recently; it seems to be popping up everywhere! Makes sense because this pre-agricultural, clean-eating approach has a huge tribe: In 2015, paleo-certified foods sales exceeded $750 million, according to Nutrition Business Journal. I wanted to learn more about the paleo lifestyle, started doing some research and came across some great info from Delicious Living. Today we are going to be taking a look at what is means to eat paleo and debunk some of the common myths associated with it.  What is 'Paleo'?Nutrition is always a hot topic. New ideas and meal plans are popping up every day. There are so many ‘diets’ and eating styles out there, how do you know which one is ‘the one’?? Even more than that, how do you even know which one(s) to try? It all starts with research. Often times with research, you can figure out if it is even something you would be interested in.
If you want to talk more about diet, exercise, and/or nutrition, set up a discovery call & let’s chat! I can help you find the right plan for you and/or help you find a workout that will get you results!

Before we dive in, I’d like to mention: different things work for different people. I always encourage my clients to try something long enough to give it a fair chance. If it doesn’t work for you, that is okay. If you already have a workout or way of eating that works for you, keep doing that. No need jump to the latest ‘thing’ if you already found something that works for you. 
I should also mention that this is not a plug for the paleo diet. I’m just sharing information about it so people, including myself, can be more informed. 🙂 I personally do not eat a strict paleo diet. Since I am allergic to gluten, I find myself making a lot of paleo recipes. Check out my paleo granola recipe! paleo granola

What Does Paleo Mean?

 

The premise of the paleolithic (paleo) diet is simple: Eat only foods that existed during the hunter-gatherer era. That means grass-fed meats and wild fish, fruits and vegetables, and nuts and seeds (including their healthy oils), while excluding all dairy, legumes and grains.

Paleo: Common Myths
paleo1-meatMYTH
: The paleo diet means you only eat meat—and lots of it.

TRUTH: Not necessarily. Although paleo certainly emphasizes low-carb, high-protein foods, some adherents focus on nonstarchy, green, leafy vegetables and try to reduce or even eliminate meat (yes, paleo veganism is a thing). One protein-rich, paleo-friendly plant option: hemp seed, which—though it’s not a complete protein—does contain more protein by weight than grass-fed beef.

TRY: Manitoba Harvest Organic Hemp Hearts

paleo2-healthyMYTH: The paleo diet isn’t healthy.

TRUTH: On the contrary, recent studies point to Western reliance on starchy carbs and sugar, not fat and protein, as the primary culprit behind chronic illnesses like diabetes, obesity and heart disease. As with anything, you will want to watch portions and make sure you eat a balanced diet. Research also shows that eating plenty of fruits and veggies is excellent for health, in any diet. In addition to meat’s benefits, paleo eaters tout easy-to-make (or buy) bone broth for its purported gut-friendly, anti-inflammatory properties. 

TRY: Bare Bones 100% Grass-Fed Beef Bone Broth Classic

paleo3-expensiveMYTH: The paleo diet is expensive.

TRUTH: If you slap nothing but bacon-wrapped beef fillets on your plate, then yes, the costs will add up. But before humans hunted animals, they subsisted on fruits, vegetables, nuts and seeds—typically the lowest cost-per-calorie foods on the planet. Make those the centerpiece of an affordable and nutritious paleo diet, and occasionally incorporate lean, grass-fed meats.

TRY: Wonderfully Raw Brussel Bytes Chili Pumpkin Seed

paleo4-boringMYTH: The paleo diet is boring.

TRUTH: Hardly. With nearly the entire plant and meat world at their disposal, paleo enthusiasts enjoy delightfully inventive dishes and versatile condiments, such as mayo made from avocado instead of canola or soy. And when the sugar comes from fruit, dates, coconut or maple, you can have your chocolate and eat it, too.

TRY: Primal Kitchen Mayo; Hu Crunchy Fig Chocolate Bar

paleo5-crossfitMYTH: The paleo diet is only for CrossFit fanatics.

TRUTH: It’s true that you’ll find a lot of paleo products at Crossfit gyms and competitions. But according to Nutrition Business Journal, the typical paleo eater isn’t a CrossFitter, but rather a middle-aged, affluent woman trying to boost athletic performance, lose weight or combat a health problem.

paleo6-environmentMYTH: The paleo diet is environmentally irresponsible.

TRUTH: Actually, the paleo movement evangelizes a return to humane, regenerative food and land practices. “Hooves on the ground are essential to grassland health,” says Sarah Gleason of the Savory Institute, a grassland restoration nonprofit. “Properly managed livestock that mimic large, wild herds help restore the land and sequester carbon.” Next-gen paleo: products made from less-used animal parts to create incentives for responsible ranchers.

TRY: Epic Bars

So, there you have it – the paleo diet in a nutshell along with some paleo friendly snacks and food suggestions. 🙂 I hope this information helped you learn a little more about what eating paleo means. If you want to talk more about nutrition, let’s chat. I’d love to help you find something that works for you! contact me here: thesweetblondesfitlife (at) gmail (dot) com

How to Make My Favorite Post Workout Smoothie

Post Workout Nutrition

You have probably heard that what you eat post-workout is important. In someways it is the most important meal because it affects how your body recovers from the workout. By eating the right things, you can bounce back quicker from a hard workout &  This is the most optimal time for protein synthesis and replenishing glycogen in the muscles. The macro nutrients that our body needs to do this post workout are protein and carbs.  

As you can see, what you eat or drink after a workout is really important! This smoothie gives you carbs and protein in a very delicious way. When I am wrapping up a workout or a run, I am already looking forward to this smoothie. It’s super creamy and the perfect blend of chocolate and peanut butter. Good nutrition doesn’t have to taste bad!IMG_7530

Chocolate & PB Protein Smoothie

serves 1

Ingredients
1 scoop chocolate protein powder
1/2 frozen banana
1/2 cup almond milk
1/2 cup ice
2T Mighty Nut powdered peanut butter + a little extra to sprinkle on top!

Directions
1. add all ingredients to a blender
2. blend for a few minutes so it gets creamy & all ice is blended
3. serve in a glass and top with powdered peanut butter

**You can sub almond milk with any other kind of milk. You can also sub powdered PB for other nut butter if you wish. IMG_7554

*Please note: This post is sponsored by Sweat Pink on behalf of Mighty Nut/Peanut Butter Co. All opinions are my own. Thanks for supporting my sponsors!

Tell me: 
What is your favorite post-workout meal or snack?

XOXO
Stay Sweet!
Sarah