CARBOHYDRATES

-Carbs can help boost your mood. Carbs promote the production of serotonin, a feel-good brain chemical.

-Carbs can help prevent weight gain—and even promote weight loss. Many carbohydrates contain dietary fiber, which is actually an indigestible complex carbohydrate.

-Carbs are good for your heart. Increasing your soluble-fiber intake (a type of fiber found in carb-rich foods like oatmeal and beans) by 5 to 10 grams each day could result in a 5 percent drop in “bad” LDL cholesterol.

-Carbs will help you trim your waistline. Swapping refined grains for whole grains may help reduce total body fat and belly fat.

-Carbs help keep your memory sharp.

Here is a list of 9 fat free/low fat carbohydrates to help you meet your daily requirements.

Fruits/vegetables
Some Cereal’s (some but low fat)
Grape juice
Potatoes (sweet or white)
Rice (white or brown)
Alcohol
Fat free candy
Pasta (whole grain)
Corn tortillas (some but low fat)

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Late night macro tracking tip!

You wake up bright and early. Drink your water and fix your breakfast. As we all know tracking first thing in the morning can be like a kid at the candy store. Pretty much anything will fit…..ha ha unless you are on poverty (low) Macros 😢.

Now you are off and on about your day. Lunch time you track accordingly then you get home for dinner as well. You have eaten pretty good all day but you still got a few Macros left over. And now you are like 😨what am I going to eat to hit my numbers without going over on one or the other. Something everybody at some point has or will experience.

So I suggest having some “staple foods” in your house, or wherever you live.  This will help you hit those last little bit of macros that are left over.

Here are few suggestions;

Protein options:

-(most) Whey Protein powders

-Egg Whites

-White Fish/Shrimp

-Chicken Cutlets

Carbohydrate options:

-Fruit

-Vegetables

-Rice

-Potatoes

-Fat Free Candy

Fat options:

-Olive Oil

-Fish Oil

-Butter

There are other options but hopefully these are some that can help you as these are a few that came to the top of our head.

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1.) Stress management is part of a healthy lifestyle. As we all deal with stress but the key is to learn how to manage it as extra stress can lead or cause weight gain.

2.) You could be building muscle which can cause weight to stay or even go up. But doesn’t mean you added body fat.

3.) Getting proper rest each night is key factor to recovery and weight/fat loss goals.

4.) Just because it fits within your daily macronutrient requirements doesn’t always mean it’s what’s best for our bodies based on goals and personal limitations. So be mindful of what you’re eating.

5.) Not tracking correctly, not measuring and estimating can cause your daily macros to be off without even realizing it.

6.) Consistency is the key and without being consistent there will never be any consistent results.

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Flexible Dieting | Clean Eating

Both approaches are okay depending on goals, lifestyle and unique nutritional profiles. As the key is to be strict but not restricted. Learning how to eat the right amount (calories/macros) along with the right foods to help you reach your goals.

Clean Eating is simply eating just whole foods, or “real” foods — those that are un- or minimally processed, refined, and handled, making them as close to their natural form as possible. Not counting calories, or macronutrients. But more of a just Mindful Eating Approach.

Flexible Dieting is not your traditional diet. In fact it’s more about focusing on food composition; like foods that are made up of in terms of the macronutrients, micronutrients, and dietary fiber. It aims to provide a practical solution to dieting which is maintainable in the long term, giving you that sustainable approach.

Flexible Dieting is simple learning how to mix and match a variety of (healthy) foods to meet present macronutrients, and dietary needs. And depending on goals, limitations and nutritional profile where the food comes from is a personal preference. So if you want to eat a slice of pizza, doughnut, a cookie or bowl of ice cream. And it fits with in your daily macronutrient, fiber requirements you can eat it. And it not effect your body composition. As macronutrients determine weight loss or weight gain. Thermodynamics, Calorie in verse calories out.

Heard of the 80/20 Rule? Which is where 80% or more of your daily intake comes from nutrient dense, whole and minimally processed foods while the remaining 20% or les of your daily intake can then come from any other food sources of your choosing that allow you to reach your macronutrient targets for the day. This allowing for a more sustainable long term approach.

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Top Foods for Fat Loss

When trying to lose weight/fat our biggest struggle comes down to hunger. So you want to make sure you are eating low calorie foods that are high volume. So here is a great list of some food choices that are packed with micro nutrients. Now the key is to have variety so you don’t have to eat these every day.

1.) Eggs; you can eat eggs at anytime of the day, however only boiled eggs not fried.

2.) Plums; are great for healthy cardio vascular system because they are rich in potassium and vitamin c.

3.) cucumbers; are very hydrating because they are made of more than 90% water. They also fight swelling.

4.) Berries; currant and cranberries are rich in Vitamin c, Strawberries promote healthy heart and proper digestion and currant also fights edema.

5.) Beet; regulate the blood sugar levels, the strengthen the muscles and also promote fat burning.

6.) pineapple; are rich in bromelian, and compound that promotes fat burning.

7.) celery: promotes weight loss and act like a diuretic because they are made up of 95% water

8.) Salad; one lettuce leaf contains 3 calories which is why a salad is always a great option for a snack.

9.) Melon; the melon will clear the toxins from your body and at the same time and keep you hydrated.

10.) zucchini; regulates the water salt ratio in the body, the lower the energy after a heavy meal and promote intestinal health.

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❌ Expectations vs ✅ Reality..

Weight Loss, Fat Loss is not an over night sensation. There will be Ups and Downs especially if you are a female. So stay consistent, have patience and give it time.

What it all takes:
✅Consistency 🔑
✅Patience 🌱
✅Time ⏱
✅Bad ass attitude 😎
✅Lifting Heavy Weights 🏋🏾‍♀️
✅Eating the right amount 🍴
✅Drinking Coffee ☕️😜

Reminder:
Caloric Deficit = weight/fat loss
TDEE = maintenance
Caloric Surplus = weight/muscle gain

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Intuitive Eating | Sushi Night

 

As a natural foodie I love some sushi. I mean who doesn’t. Now it’s Thursday night and just left Ashley’s Furniture Store. And was craving some Sushi, so we just walked right next door to Hanabi Hibachi & Sushi. I love Sushi but really picky. So I always get The Shrimp on Shrimp Tempura with Sweet Teriyaki Sauce. (Photo)

Now I personally like to utilize a Flexible Dieting Nutritional Approach. But for the past 6 weeks I have been having trouble eating as much. And hitting macro macros consistently hasn’t really been happening. So instead of stressing myself out, I’ve decided to take a ‘macro tracking break’ and follow more of an Intuitive Eating approach.

What is Intuitive Eating?

Intuitive Eating is a way of eating with out tracking your calories/macros, or following a set meal plan. It’s about getting back to the basics and just listening, trusting your body. And with normally following a flexible Dieting approach. There are still zero restrictions on food choices. So the key is to still remain disciplined. As it’s really still easy to fail with intuitive eating.

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FATS MAKE US FAT?

Eating Fats directly will not make us Fat. Eating a diet high in Fats and high in Carbs (caloric surplus) can make us fat but not directly because of Fats. In fact research shows that a diet high in Fats but low in Carbs leads to more weight loss over low Fat diets.

I mean who doesn’t love eating some Fats? They include delicious foods in their own right like egg yolks, bacon, salmon, olive oil, nuts, salmon, whole fat yogurt, nut butters, cottage cheese, flaxseed. Fats that make already tasty foods a little more flavorful.

10 benefits of Fats;

1.) better body composition
2.) more muscle
3.) easier fat loss
4.) better reproductive health
5.) Better Brain Function & Mood with Less Risk of Depression
6.) Stronger Bones & Less Risk of Osteoporosis
7.) reduce cancer risk
8.) Better Cholesterol Ratio and Reduced Heart Disease Risk
9.) stronger immune system
10.) better eye and skin health

.
Simple Info:
Weight Loss: Caloric Deficit
Maintain: Maintenance Calories
Weight Gain: Caloric Surplus

Calculating Macros:
1g Carb = 4 calories
1g Protein = 4 calories
1g Fat = 9 calories

 

-Coach Dustin

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How to track alcohol!

For those who like to drink here and there. Not that I suggest especially for those trying to lose weight/fat. But I know some like to incorporate it with in your daily lifestyle and the holiday weekend. So here is how you track Alcohol.

Calculating Macros:
1g carb = 4 calories
1g protein = 4 calories
1g fat = 9 calories

1g alcohol = 7 calories

Now Alcohol is not required for survival so not consider a main macro nutrient that is required each day but does provide calories. That have to be accounted for. Generally towards daily fats or carbs. I personally recommend just using them towards daily carbs. But I’ll give you both examples.

So let’s say we have an alcoholic beverage that is 180 calories. 0g Fats 1g Carb 0g Protein.

Example for Fats:
1g carb = 4 calories so that leaves 176 calories which are alcohol calories.

So since 1g Fat = 9 calories

176 divided by 9 = 19.5g Fats

So this drinks macros are:
19.5g Fats 1g Carb 0g Protein

Example for Carbs:
So we have 180 calories divided by 4 (since 1g carb = 4 calories) = 45

So this drink is worth 0g fats 45g carbs 0g Protein.

So personally I think it’s easier to just convert it to carbs only.

Hope this helps and please feel free share.

-Coach Dustin

What are Macros?

There are 4 main categories.

1️⃣Carbohydrates
2️⃣Protein
3️⃣Fats
4️⃣Alcohol

Which are measured in grams, and provide a caloric value.

🔘Carbs 1g = 4 calories 🍓🍞🍠🥕🍙
Fruits, Whole Grains, Potatoes, Vegetables, Added Sugars.

🔘Protein 1g = 4 calories 🍗🍤🍳🥚
Meats, Seafood, Dairy, Fish, Whey Protein.

🔘Fats 1g = 9 calories 🍾🥜🥑
Oils, Nuts, Seeds, Avocados

🔘Alcohol 1g = 7 calories 🍺🍸🍷
Beer, Cocktails, Wine.

All three nutrients are important for over all bodily functions. And survival. How much of each? That will depend differently per individual. Based on goals, limitations, lifestyle and nutritional profile.

How we determine a clients daily macro requirements. I like to use the Harris Benedict Equation to help determine a good estimate of my clients TDEE. (Total Daily Energy Expenditure). Once that is determined, then based on goals either subtract or add 300 to 500 Calories. Then first decide on protein intake/calories %. Then break the rest of the calories into fats and carbs. Depending on individuals body type, goals and lifestyle will determine their specific break down. As I don’t just focus on certain %’s for every single person. Because we are unique and have our own nutritional profiles. More info click the ONLINE COACHING tab.

-Coach Dustin