Watch your macros not your calories

Adele Stickland Adele Stickland

Calorie counting is so old school, so last year.  Nutritionists and athletes are looking at their macro percentages to give a much more accurate reflection of what they are consuming and how to lead the way to a healthy diet.  This blog will begin with a simple explanation of the macro and micro foods and explain how to combine your macros.

Managing your macros is a much easier way to a meal plan if you are looking to eat a balanced diet. Rather than time-consuming calorie counting, simply base your food choices around your macros. The regular healthy heart diet suggests 60% carbs, 20% protein and 20% fat – non-specified breakdown. 

Your ancestors ate: 75% fat, 20% protein, 5% carbs.  That is considered a very low carb diet.  Somewhere in the middle will be great for you if you want to lose weight. If you want to discuss it on a more personal level give me a shout, Let’s chat – click here to book your time

 

Understand your macros is easy:

Macros are very easy to understand they consist of fats, proteins and carbs.  Micro foods are vitamins and minerals. 

Proteins

Proteins are broken down into your body to form amino acids. There are 9 essential amino acids that you need to eat EVERY DAY. Protein foods include meat, seafood, eggs, chia seeds, fish, hempseed.  Organic meat contains all 9 essential amino acids in one mouthful as do eggs. Vegetarians and vegan need to select foods that combine to create a complete protein in a slightly different way.  I have written a blog and a video outlining how easy this is.  Both vegans and vegetarians need to combine protein and carbs to make up the essential amino acids.  

Don’t miss: How to add vegetarian protein to your diet

Carbs

Carbohydrates are broken down by your body into glucose, which insulin mops up and either feeds to muscle or liver cells or panics and puts into storage – that would be fat storage aka love handles storage.

Carbs have a ranking – Glycaemic index which is their score out of 100, and ranked by which one is going to go straight into your body. The higher the number the quicker the ‘carb’ hit. Examples of white/beige carbs are bread, oats, fruit, potatoes Whilst ‘Green carbs’ include fruit and vegetables.

 

The problem with Sugar

Let’s get this out of the way straight away beige carbohydrates are sugar. Let’s not beat about the bush or be apologetic. A piece of white bread is no better for you than a tablespoon of white sugar. Sugar has no nutritional value. Sugar causes diabetes and brain disease. Let’s play a quick game to illustrate which of the following food has the higher GI?

  • a slice of brown bread,
  • Snickers bar,
  • Mars bar, 
  • Banana?

The answer is brown bread. Did you get that one right?  If not here is another chance to shine. Which of these foods has the highest GI and which one has the lowest?

  • white rice,
  • ice cream,
  • cornflakes,
  • white bread?

I bet you got that one right, it was a trick question followed quickly after the first question, yes white bread has the highest GI. And which out of those four has the lowest? Ice cream because of the fat.

Insulin is the ‘enemy’ of the dieter

Insulin is seen as the ‘darling’ or the ‘enemy’ of the dieter and the world of nutrition. Insulin is the fat storing hormone, it mops up the glycogen in your body. Glycogen is the broken down from carbohydrates in your body. Your body doesn’t care one jot if the carb is from homemade organic rye slice from Jeff’s hippy coffee shop or a piece of millionaire shortbread from the Coop. It is all sugar to the fanatic. Your body loves it and it trips out on it. 

Sugar is the only substance in your body that can turn into fat with little effort and your cells adore fat. Fat must not be squandered by your body at the first sign of physical exercise, it is going to hold onto it because it is valuable and coats all your nerves make your brain work and you a ‘fast thinker’

Fats

Fats are broken down by the body into fatty acids. Fats are also broken down into 4 elements – monounsaturated, polyunsaturated, saturated and a new version of fats called transfats or hydrogenated fat. Let’s look at them all individually and give you a good food example of each. You need to balance your fats and have a sample of each fat, each day.  

Don’t miss: Fats won’t make you fat and cholesterol won’t give you a heart attack

Monounsaturated fats – macadamias, olives and oil, avocado, pecans, almonds, cashews and peanut butter. Plus lard (derived from a pig) chicken and duck fat. 

TOP TIP: Eating a handful of nuts with avocado is a perfect snack because it combines mono and poly fats

Polyunsaturated fats – fish  (salmon, mackerel) & fish oil, hemp seeds, pumpkin seeds, walnuts, flaxseeds, chia seeds, Brazil nuts, sunflower seeds, sesame seeds, fatty fish

Polyunsaturated fats are further broken down into Omega 3 and Omega 6 fats. These two fats are finely attuned and like your parasympathetic and sympathetic nervous system, they help to balance your gorgeous body in perfect homeostasis – balance. The balance of omega 3:6 ratio should ideally be 1:1

Omega 3 is the anti-inflammatory fat and is found in fish, chia seeds, flaxseeds.  Walnuts contain a little omega 3 but more omega 6. Omega 6 is the inflammatory fat and is found in vegetable oils: corn, cottonseed, soybean, safflower, peanut canola oil and soybean and peanuts. Your body needs both of these fats to work with each other to create balance.

Unfortunately, the modern diet which in the last 50 years has changed beyond recognition from the last 2,000 years has increased the amount of omega 6 in our food chain via animal feed and processed food has meant that the inflammatory Omega 6 is now at a ratio 6:1.

Research  in 2007 in journal Neurology looked at 8,000 participants with normal brain function and 4 years later found that:

  • Those individuals that never ate fish INCREASED their risk of dementia and Alzheimers by 37%
  • Those participants who consumed fish on a daily basis REDUCED their risk by 44%
  • Those participants who ate Omega 3 in olive, flaxseed and walnut oil were 60% LESS likely to develop dementia
  • Those that consumed high levels of Omega 6 in vegetable oils were 50% MORE likely to develop dementia.
  • Regular users of butter had no significant change in their risk for dementia.

Saturated Fats

Saturated fats include coconut oil, animal fats and dairy (cheese, milk and cream), eggs, palm oil, soya milk and tofu. Ideally, in a balanced diet, you would like to consume 1/3 of each fat from each group each day.  I have a Fat Chart simply email me adele@get-gorgeous.com and I will email it to you for free. If you want to read more about the recent scare about coconut oil. Find out more click here: Coconut oil is pure poison – headlines to terrify

Trans Fats

Trans fats are man-made and deadly. They didn’t exist until 30 years ago. They are created through chemical processing.  These fats have been corrupted.  They have been modified and when cooked are lethal.  Trans fats are molecules that have been deformed during a process called hydrogenation.

TOP TIP: Avoid “hydrogenated vegetable oils” on your food label.

Most fast food restaurants cook with trans fats. Not their fault, they were advised by the healthy bodies to use vegetable oils in their cooking and the frying is causing unmeasured health risks. Trans fats are found in shop bought, manufactured cakes, biscuits, crisps, pies, muffins, pizzas, bread, microwave popcorn, sweeties, margarine, cake mix. Trans fats are also found in manufactured products.  Especially products with a low-fat label

Low-fat foods are low in saturated fat but high in sugar (although this being addressed) but high in hydrogenated trans fat to increase their shelf life Simply put avoid food that doesn’t go mouldy in a week.

MYTH BUSTING SUMMARY

Vegetable oils contain Omega 6 and are twice as likely to give you dementia.  Trans fats are hydrogenated versions of vegetable oil and are used in all fast food outlets and are in ALL processed foods. Reports of fryers in fast food outlets and cancer rates are skyrocketing 

Trans fats are used to extend the shelf life of products, avoid food that doesn’t go mouldy. Butter does not increase your risk of dementia.

Would you like to get your nutrition right?  Book a time that suits to chat You will come away from our conversation feeling inspired, motivated and ready to grab life and deal with whatever it throws you, I guarantee. Whether you decide to work with me or not you will become very clear in your goals and have a clear awareness of where you need and want to go.  Let’s chat – click here to book your time

Get Gorgeous is a journey together – yours and mine.

Find out what other gorgeous girls have to say…

What brought you on board with Get Gorgeous? What inspired you to connect with me and come on board Get Gorgeous

“I was was missing something in my life.  I was not confident and  I just felt really empty. I followed you on your Pilates, I followed some of your blogs, and it’s just literally an email came in one day and said, why don’t we have a chat? And I just reached out, and from that very first conversation, I felt comfortable talking to you.”

So, from that position that you were in, what was it, was it seven, eight months ago, how are you feeling now, what is the transformation that you’ve seen in yourself?

“Everything’s changed. My life has completely changed,  I have just found the person that I want to be, and it’s not about creating myself, it’s just about being confident to be the person you want to be. I used to think everybody was judging me.

And now, you’re comfortable being yourself?

“I love being myself. I love the fact I can look in a mirror, and like, like myself. You have no idea, how powerful that has been.  The whole of my adult life, there are a handful of photographs of me, because I would not let anyone take my photograph, I didn’t like my looks, I was very detrimental about myself, and now, I will go out without makeup, I will have my hair into tousled, because it doesn’t need to be perfect. Because I’m not perfect, I’m so grateful for how I look, but I’m more grateful for how I feel”

You stepped into yourself and you are confident. And how has that affected your business?

“Oh my God, my business is flying. Flying. I have gone from being, that little girl behind the desk, who was too scared to come out from the desk, who was quite happy to shout and demand and push, because, that’s how you run a business, of course that’s how you run a business, isn’t it?

And the reality of it is, no, you don’t. You open yourself up. Opening yourself up and  sometimes, people look and don’t quite like you, I actually don’t worry about that any more, because, that’s about them, that’s not about me, I love how I can connect, especially how I can connect with other women. Never had that in my life. Never, always surrounded myself with masculinity, I now crave female contact. I am networking, something that I have never done.

And you’re speaking, as well. You’re speaking onstage, aren’t you?

 

 

“I am and that is so out of my comfort zone, I love the fact that I push myself out of that comfort zone, and I do that, and what I get back from it, is also my true self and I speak from the heart, because that is massive, I love that, and I love how it makes me feel.”

Good, that’s superb, am I right in thinking that you had a background with Slimming World and you were a leader, is that right?

Well,I’ve done Slimming World for two years, I’ve lost four stone, which was the start. 

But it didn’t help me with not liking myself very much and then I got to a point where I was thinking to myself: How can you tell yourself, you can have 15 sins a day? What is that  you’re saying to yourself? 15 sins, sins, the word sins.

I didn’t understand any nutrition, and it was the fact that I really wanted to understand more about how my body worked, what I ate, fuelled it, being told, yeah, you can eat endless low-fat things, and all of those things, and of course, now it’s coming out, isn’t it all those sugar in low fat things. It’s an absolute eye-opener, starting this journey. Opening my mind to learning about nutrition and just educating, educating myself.

 

I understand what it all does, it’s not about restriction, it’s about education.

Excellent. Brilliant. Inspiring words. Thank you so much, Sandra.

“No, thank you. As you know, my famous words are, everybody needs Adele in their live, So grateful you came into my life, so thank you.”

Gorgeous Girls on my Premier programme work with me and get their goals set and mindset strong and focused in under 90 days with my proven methods and nutritional habits. Find out more book a call click here to book your session now.

I am looking forward to speaking with you.

Sandra Wiggins Business owner 31st October 2017

 

Adele Owner of Get Gorgeous

Want to discover how you can Get Gorgeous?

Book a Discovery Call with me, Adele, and we can run over you, your goals, and how we can get there...together! Click the button to book yours now...

Let's chat

One response to “Watch your macros not your calories”

  1. […] High carb breakfasts suit some body types.  Read more watch your macros not your carbs […]

Leave a Reply

Your email address will not be published. Required fields are marked *