In general, macros (short for macronutrients) are the molecules that our bodies use for energy (aka calories) ---They include protein, carbohydrates, and fat. They are found in all foods in varying amounts.
Carbohydrates provide 4 calories per gram
Protein provides 4 calories per gram
Fat provides 9 calories per gram
Download my free Macronutrient Guidebook if you want help figuring out which foods have what macros and tips for hitting your targets.
Some people have started counting macros, instead of calories; because when you count macros, it's not about how many calories are in your food, it's about what kind. Research now shows that all calories are not created equal and our bodies use each macronutrient in different ways.
Each macronutrient goes through different pathways...
For most people, including protein as a part of the lunch or dinner meal is second nature. However, at breakfast about 19% of Americans skip breakfast altogether1 and the rest reach for just a cup of coffee or lower protein choices like cereal or a muffin. New research points to the importance of protein throughout the day, which for many makes breakfast a missed opportunity.
You probably know that protein is important for growth and for a healthy body but may not know about new recommendations for adults that outline how much and when to eat protein. As you age, it is normal to lose anywhere from 3%-8% of your total muscle mass per decade while staying the same body weight. It is estimated that gradual loss of lean muscle mass, called sarcopenia, affects 30% of individuals over 60 years o...
With how busy our lives have become sleeping throughout the day and being sleep deprived
has been normalized. We need 7-8 hours of sleep every night and the Center for Disease Control (CDC) says that as many as 80 million Americans aren’t getting enough.
Food and sleep are two very important part of our lives that many people take for granted. It’s not uncommon for animals to actually die of sleep deprivation before starvation. However, in Japan there are diners open up 24 hrs a day where taking a nap has become common.
All organisms rest, although the amount varies studies have shown that everything takes a break within 24 hours. Sleep is about preserving life more than anything, “organisms that do not have a brain and do not learn still show signs of resting.” Many animals compete for survi...
This recipe takes a favorite and makes it a little healthier and even more delicious!
A great way to warm up on those cold winter days!
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium chicken or vegetable broth
Kosher salt and freshly ground black pepper
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
2 scallions, thinly sliced
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Chop the stems and coarsely chop the florets and set aside separately.
Mist a large pot with nonstick cooking spray and heat over medium heat. Add the brocco...
No sushi. No ready to eat meats. No soft cheese. No sunny side up eggs. Stop me if you’ve heard this from your OBGYN. If you are pregnant, you have likely been told from your doctor that there are some foods that are just off limits during your pregnancy. And no, your OBGYN isn’t being mean, there are legitimate health risks associated with eating these foods due to the potential pathogens that may inhabit them. Prior to being pregnant, your body may fight these bugs off or you would get sick for a few days and that would be the end of it. However, now that you have a baby on board, you are at greater risk for foodborne illness that may also put your baby at risk. Avoiding these foods while pregnant will protect you and your child from harmful bacteria, toxins, and chemicals. Here’s a rund...