The Whole 28 and a Half: Let's Attack-ro Those Macros!
Days 12 & 13
Guys, today we're going to talk about "Macros."
Okay, well I'm going to muse as best I can on them and, of course, provide links to far more knowledgeable folks than myself because..as the idea of tracking macros is pretty simple, if I think too hard on it...my brain explodes. But the debate usually comes down to: Count Calories or Count Macros? The resounding answer from me and also much more intelligent people than myself is COUNT MACROS.
Because it's true: We can all eat 1000 calories worth of Twinkies a day and lose weight...but without getting in the necessary percentages of your Macro-nutrients, you will also most likely lose your will to be a human.
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| Everyone, meet your Macros: Protein, Carbs, and Fats. |
Plain and simple: All of the calories we eat come from Macro-nutrients. The calorie goals that we hit or miss or leave in the dust come from Proteins, Carbohydrates and Fats. SO if you're counting your calories, you are technically counting for Macro-nutrients. But are you really keeping an eye on them? During this challenge, it's easy! We're taking everything back to basics with complete foods: meats, vegetables and fruits, and fats that are ready for us like avocados, coconut milk and oils. Our foods aren't currently made up of ingredients. Yes, our RECIPES are...but not the basics pieces of your meal. They are whole. They are good. They are happy. They can easily be broken down into your Macro-Nutrients.
So lets talk about each one specifically and why we need them. Why it's more important to know you're hitting your protein goal than your calorie target. Why LOW FAT IS DUMB. Sorry..that got aggressive. Why Paleo/Whole30 isn't "low carb," it just focuses on specific kinds of carbs. Here we go!
So a Protein, a Carbohydrate, and a Fat walk into a bar...
Oh, Proteins, you magical entities, you! Why are you so awesome? Let me count the ways:
1) Protein builds muscle and prevents muscle loss when you're not hitting that calorie mark (ie. When you're working out harder and burning more calories than you're taking in...)
2) Protein is what actually gives you that "ooh la la, I'm full" feeling! Satiety and appetite control are all in Protein's court.
3) Deep within your insides, just the digestion of Protein burns more calories per gram! Your body works hard using Protein!
FAT
Recipes and meals taste good because of fat. That's my input...but there's smarter stuff, too:
1) Fat monumentally assists with vitamin absorption! Your Micro-nutrients find their way in by holding hands with Fat. That's adorable.
2) Fat amps up and fully loads our brain function. That avocado keeps your sharp and performing at your peak!
3) Fats help balance your hormones--which my happy mind is blown here, because that means helping create clearer skin and being a more awesome lady...ya know? “Hormones are produced using certain fatty acids and cholesterol, so if we're missing these nutrients, hormone problems arise simply because the body doesn't have the nutrients it needs to make them. Our body needs certain fats for rebuilding cells and stabilizing hormones. This is especially important for the female reproductive system.”
CARBOHYDRATES
Trust me, I know your initial thought is, "That's a dirty word!" But it's not! Remember, we're not eliminating Carbs, we're just choosing the right ones. And it's damn good we are, because:
1) Legit: Carbohydrates are what give us energy. Plain and simple. We get through a tough workout, a long day at the office, a play-date with the twins down the street due to the energy we have from carbs.
2) Read #1 again. It's important. Then REMEMBER: Fruits, Vegetables, and our happy starches like Sweet Potatoes and Parsnips are all awesome Carbohydrates.
But seriously, how much?
The thing about counting your Macros is that is really does vary person to person! Your height, weight, lean body mass and/or fat percentage plus your activity all factor in.
This is why most resources will break it down for you in a rather generalized pie-chart or give you a wide range per Macro:
Protein: 0.5 to 2 grams per pound of Lean Body Mass
Carbohydrate: 0.5 to 2 grams per pound of Lean Body Mass
Fat: 15-45% of total calories (yeah, that's a large window...)
So I think it's important that you find what you're working with as exactly (or as close to exact!) as you can.
There is some super cool math you can do personally to figure it out. This is where my brain explodes. If you're intrigued by equations:
OR, if you're like me, go directlyto their incredibly hand Macro-Calculator:
So really, what do we have to lose by trying it? Invest in a food scale and be really knowledgeable about what goes in to your body. Know you're making the right choices for your body's exact needs and that you're getting it from quality ingredients instead of processed hooey. And forget your calories for a little while--focus on your belly, your brain and day-to-day awesomeness.
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| Macros make for good back bends...I'm sure of it! |
Guys, we are doing awesome.
Share any questions, concerns, or stories to tell here as a comment here on the blog; or send me a message on Facebook, or email me at Rachel@RachelPinkstone.com
- Be cool, Soda Pop -
Oh, and since I'm sure you're all TOTALLY bored with what I've been eating, let's feature another Whole28.5 Rockstar (who also happens to be my mom!) and she gives insight on her AWESOME discovery of Portable Breakfast
Challenge Shout Out: My Mom, Deby
"Basically I found a couple of good sites and I followed them! Simple Paleo: 12 Quick Portable Paleo Breakfasts. My favorite on this is the Scotch Eggs - except I'm "lazy" (My mom is most definitely not lazy!) and used store-bought sausage. These
freeze well and pop right in the nukerator (Yes, friends this is how my family refers to the Microwave).
Gave one to my boss and even she liked it! From this site, I also recommend the "Sausage and Apple breakfast Burrito." I take the
breakfast burrito in a different direction and fill them with ham or turkey slice
with leftover veggies.
Hungry Girl has a good (and tasty) idea also. I can take the eggs and extras to work and just "nuke" them up there. I like to use whatever
veggie and meat is in the fridge. Also,
instead of cheese, I add 1 tsp. water or several slices of avocado. And, I use 2 real eggs instead of Egg Beaters (That's my girl!).
Then I experimented...
1) Egg salad - takes a bit more prep. I use Greek yogurt instead of mayo (with
mustard, of course) add some basil or cayenne depending on the mood. Often add crumbled bacon or cooked chipped
beef.
2) Now here's the really "lazy morning" (Again, with the lazy...nonsense.) - Lettuce Tacos -
large lettuce leaves, chopped meat and veggie from last night's dinner, a
little salsa - fold the lettuce leaf around it - good to go.
4) Mashed apples in plain yogurt with cinnamon.
5) Sounds weird but - cooked zucchini boats filled with
bacon and pineapple is quite tasty!"
My mom. Challenge hero. :)
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