You may have heard the term “macros” or macronutrients before. But what are macros and why are your friends “counting” them? Here are 5 things you need to know about macronutrients.

What Macronutrients Are

WebMD defines macronutrients as the nutrients that your body needs in large amounts to give you energy. The three macronutrients are fat, carbohydrates, and protein. These three nutrients help your body in different ways and are vital to your health, so if you’re watching what you eat or dieting, be sure you don’t cut these categories out or limit them too much.

Why We Need Macros

What is so important about these three nutrients? Well, macros are beneficial for:

• Weight management
• Hormonal balance
• Immunity

As we said earlier, macros help your body function the way it should. Without macronutrients, you may be more prone to weight gain, hormone imbalance, and sickness. Again, in order to maintain optimal health, it’s important to not neglect or restrict these categories.

Top Macronutrient Food Sources

If you’re looking to up your macronutrient intake, it’s helpful to be aware of some of the top food sources of macros. First of all, be sure you’re getting plenty of protein, particularly plant-based kinds. Some good protein sources include:

• Beans
• Lentils
• Nuts
• Seeds
• Whole grains
• Poultry
• Fish
• Seafood
• Eggs
• Some dairy, like Greek yogurt

You also want to be sure you’re getting some of your calories from carbohydrates (the good kind). Some good sources of healthy carbohydrates include:

• Unprocessed whole grains
• Beans
• Vegetables
• Fruits

Lastly, incorporate some good fat into your diet. This includes:

• Olives and olive oil
• Canola oil
• Peanut oil
• Avocados
• Nuts and nut butters
• Corn oil
• Sunflower oil
• Soybean oil

Difference Between Micro and Macro

Because of how similar they sound, it’s easy to confuse macronutrients and micronutrients. The Mayo Clinic put out this helpful video explaining the difference between the two.

In short, MACROnutrients are the nutrients your body needs a lot of and MICROnutrients are the nutrients your body needs a small amount of. You need both, though, and they work in conjunction with one another to help your body function the way it should.

Pros and Cons of Counting Macros

Counting macros is somewhat of a trend so, of course, there are pros and cons to it. One of the pros to tracking your macro intake is the knowledge you’re arming yourself with. When you keep track of what and how much you’re eating, you are more aware of your habits (good and bad). Knowing your tendencies can help you make better eating choices moving forward.

The downside to counting macros, on the other hand, is that it takes time and effort to weigh your food, count how many calories you’re consuming, and log what you’re eating. Some people just don’t have time for all that tracking! Additionally, it’s easy to miscalculate, which could lead to you missing out on key nutrients your body needs.

Keeping track of macros isn’t for everyone, so be sure you talk to your doctor or a nutritionist before you start this new regimen. Everyone’s needs are different and what works for someone else may not work for you. Ultimately, a well-balanced diet with plenty of variety should always be your goal, whether you’re counting macros or not.

For more information contact us today!

There’s a lot of controversy surrounding coffee, energy drinks, and other caffeinated foods and beverages. What’s the truth about caffeine and what does it actually do to your body?

The Truth About Caffeine

Caffeine gets a bad rap, but according to Medical News Today, it isn’t all bad:

• Caffeine is a stimulant that occurs naturally in some foods.
• The Food and Drug Administration (FDA) recommends a maximum intake of 400 mg a day, or two to three cups of coffee.
• A moderate intake of coffee may enhance weight loss, cognitive function, and alertness.
• Caffeine may have a negative impact on pregnancy, fertility, glucose control, and other aspects of health.
• Energy drinks can contain high levels of caffeine but are unlikely to be hazardous unless consumed with alcohol.
• Caffeine powder can lead to a fatal overdose and should be avoided.

Is Caffeine Bad for You?

As you can see, there are some benefits to caffeine but it can have a negative impact on your health if you overdo it. Too much caffeine can:

• Weaken your immune system: Coffee dehydrates your system, which is the last thing your body needs when you’re sick. So if you’re coming down wiht something, cut your caffeine intake, especially coffee. Replace your cup of joe with drinks and foods that boost your immune system instead and, of course, drink plenty of water.
  
• Increase anxiety: While caffeine doesn’t cause anxiety per se, it can worsen anxiety and cause some of the same symptoms such as mood swings, an upset stomach, shakiness, and an elevated heart rate. Listen to your body and, if you’re feeling anxious, try cutting back on caffeine and see if your symptoms lessen or go away.

How Much Caffeine is too Much?

Betterhelp.com says, “There is a limit to how much caffeine each person should have per day, and you must know your tolerance as well.” For example, some people can get away with drinking three caffeinated beverages in a day and be perfectly healthy while others might not even be able to drink one without suffering serious consequences.

Depending on how much caffeine you currently consume and how it affects you, adjusting your caffeine intake may be a key step to better health. If caffeine is making you jittery, hurting your stomach, or preventing you from getting good sleep at night, you should cut back.

What Foods Contain Caffeine?

When you think of caffeine, coffee is probably the first thing that comes to mind. But there are other foods that contain caffeine including black tea, dark chocolate, sodas, green tea, and energy drinks. Keep this in mind as you track your caffeine intake.

As is the case with most foods, how much, when, and the way in which you consume caffeinated food/drink is important. So don’t overdo it, drink plenty of water whenever you do drink or eat caffeine, and never get your caffeine fix from artificial sources like powders.

Caffeine isn’t intrinsically bad and can even be beneficial if you consume it the right way. For more information contact us today!

If you work out on a regular basis, you know that there are certain foods that, when eaten pre-workout, boost performance and give you energy. The next time you head to the gym, try eating one of these top pre-workout foods.

Carbs

Foods that contain carbohydrates are a great food to eat prior to working out because they give your body fuel and help your muscles repair themselves following a workout. Foods medium to high in carbs that you should eat before you hit the gym include:

• Brown rice
• Oatmeal
• Whole grain bread
• Sweet potatoes
• Popcorn
• Brocolli
• Carrots

Protein-Rich Foods

If you’re about to do an intense training session or HIIT workout, eat protein first. Eating protein before you work out can help you build muscle, aid in recovery, increase your strength, and help you perform better during your routine. Some of the best protein-rich foods to eat pre-workout include:

• Greek yogurt
• Protein bar
• Chicken breast
• Almond or peanut butter
• Protein powder (with whey protein)
• Eggs

Fruit

Fruits are another good pre-workout food because they can help raise your potassium levels, bond your bones and muscles, and prevent fatigue and cramps. Some fruits that are good to consume pre-workout include:

• Bananas
• Avocados
• Plums
• Grapes (or raisins)
• Berries
• Oranges
• Apples

Whether you’re an athlete or are simply trying to lose a couple pounds, food plays an integral part in your workout. If your workouts are difficult or you have a hard time completing them, try eating a combination of the above foods before working out and see if that makes a difference.

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Whenever you hear the word carbs, you usually hear it in a negative context: cutting carbs, low carb, bad carbs. There is such a thing as good carbs, though, and here’s how you can tell the difference.

Good Carbs = Complex

The carbohydrates (carbs) you find in plants are usually good for you. Their structure is more complex so your body has to work hard to break them down into energy. They’re often filled with fiber, too, so they can be good for weight loss and sustaining your energy levels. Complex carbohydrates include:

• Legumes such as lentils, beans, and peas
• Fruits and vegetables with edible skin or seeds
• Nuts and seeds
• Whole grains such as quinoa and oats 
• Brown rice, pasta, and cereals made of whole grains

Bad Carbs = Simple

Simple carbs are the ones you should be wary of. “These are carbohydrates that have many of their necessary nutrients removed. Simple carbs are digested quickly, causing spikes in blood sugar and making you feel hungry sooner. The short-lived fullness leads to overeating, weight gain, and conditions like diabetes and high blood pressure.” (Source: WebMD) Simple carbs are usually processed (but not always) and they contain a lot of sugar. Simple carbs can be found in:

• White bread
• Enriched or refined pasta
• Enriched or refined dough
• Pastries
• White rice

As you can see, not all carbs are bad carbs, so instead of depriving yourself of carbs, try swapping out bad carbs for good ones! For more information contact us today!

After all the big meals and desserts consumed over the holidays, the start of a new year usually brings with it the pressure to lose weight and “get healthy again.” Instead of dieting, however, what if we were simply more thoughtful of the food we put into our bodies? What if we turned off the TV, set down our phones, and ate a meal fellowshipping with friends? Mindful eating requires you to shift the way you think about, prepare, and consume food. Because of this, it might take more time and effort than dieting, but it is far more effective and may even help you lose weight faster! Here’s how.

Mindful eating changes the way you think about food.

Mindful eating starts with slowing down, carefully putting together a plate of nutritious food, and then eating it slowly and thoughtfully. When you savor every bite of your meal, you see eating as an act of self-care. You are able to truly enjoy the process of nourishing your body. This helps you lose weight because the more you enjoy healthy, thought-out meals, the less you will crave quick junk food and snacks later. Those snacks tend to be where we pick up empty calories, extra sugar, etc. Additionally, on the occasion where you do have to grab food-to-go, slowing down helps you make healthier snack choices too.

Mindful eating helps your body develop a healthy digestive rhythm.

Mindful eating is about being thoughtful about the types and amount of food we eat. But mindful eating can also mean being more thoughtful about when and how often we eat too.

Eating regular meals at consistent times each day is better for our bodies than grabbing a quick bite to eat or going long periods of time without food. Grazing wreaks havoc on our metabolisms because it raises our insulin levels. And when we get busy and deprive ourselves of food, we tend to overeat at meals because our bodies are over-hungry and aren’t sure when the next meal is going to be. Getting into a healthy eating rhythm is great for weight loss because it helps your body learn when to expect nourishment and when to digest/burn calories. It gives your digestive system time to rest too, which is a necessary part of weight loss.

When was the last time you slowed down and ate your food mindfully and intentionally? If it’s been a while, start by checking out our FitFive meals.

Between stress, extra sugar, and lack of sleep, the holiday season can leave our immune systems pretty shot. Fortunately, there are certain foods you can eat to boost your immune system! Here are 5 of the top best foods to boost your immunity in the new year.

Citrus foods

When it comes to protecting your body from getting sick, citrus foods are immunity powerhouses. Oranges, mandarins, and grapefruits all contain vitamin C, which helps our immune system ward off pathogens, kill microbes, and fight infections. Vitamin C is one of the top vitamins doctors recommend you increase when you’re either getting sick or are sick.

Berries

Another nutritious food you should consume to increase your body’s immunity is berries. Strawberries, blueberries, raspberries, etc. are high in antioxidants and help reduce inflammation and boost your body’s immune response.

Greek yogurt

If you want to strengthen your body’s ability to fight illness, Greek yogurt is another great food to start eating on a regular basis because it contains probiotics. Vanessa Rissetto M.S., RD, CDN explains just how valuable probiotics are to our immune system. “Once inside the body, probiotics interact with receptors on the intestinal cells and modulate both the innate and adaptive immune responses. Probiotics also strengthen the lining of the gut, which protects the GI tract from harm by bad bugs. These good bacteria also boost immunity by decreasing inflammation in the body.”

Vibrant Vegetables

What do spinach, red peppers, carrots, and broccoli all have in common? You guessed it: they’re all immune system boosters! Vegetables are good for us in general, but these vegetables in particular aid your immune system via antioxidants, vitamin A, and vitamin C.

Foods rich in zinc

In order for your immune system to function the way it should, your body needs zinc, the second most abundant trace mineral in your body (after iron). Foods that are rich in zinc include:

• Oysters
• Lamb shank
• Pumpkin seeds (pepitas)
• Crab
• Cashews
• Chickpeas
• Beef
• Pork
• Lobster

Foods to avoid to boost your immune system

Just like there are certain foods you should eat more of to boost your immune system, there are also foods you should avoid to keep it strong. Foods that break down your immune system include:

• Processed meats like hot dogs and bacon. 
• Sugar and desserts. 
• Processed, fried and fast foods. 
• White or refined breads and grains. 
• Margarine. 
• Alcohol.

Why your immune system needs whole, healthy foods

This fascinating video demonstrates just how amazing our immune systems are and just how much they rely on good, healthy foods to function the way they are supposed to. According to this video, posted by Synapse: Center for Health & Healing:

“Our cells are replaced with whatever we’ve been eating at the time. And so it’s important to know that these lymphocytes have to go in and clean up all of these cells…This is why it’s so important to eat a healthy diet with real, whole foods. Because our cells need those big building blocks, not fake foods that are going to break down and add more work to your lymphocytes. And when your immune system gets overworked, then it can’t protect you as well.”

Eating nutritious food helps your body defend itself from viruses and infections but it also helps you heal faster when you do get sick. So give your immune system a helping hand this year by incorporating these foods into your diet.