A Quick & Easy Macro Guide

How many different diets have you tried without seeing results?


I know that most of my clients when they come to me, have tried everything under the sun- from 10 day detoxes, to eating less, to juice cleanses and 'teatoxing'. But none of those have ever really worked long term. It wasn't until my clients started implementing these foolproof health tips into their daily lives that they actually saw progress. If you're ready to finally start seeing a change, read on below!


EAT LEAN PROTEIN

Our bodies need protein for a few things. We need it for energy and for stabilizing our blood sugar levels. Protein makes you feel fuller for longer, and by digesting it, you actually burn calories. After a workout, protein is vital to help rebuild the tears in your muscles from all the hard work you just did. It's important to provide yourself with the best quality of lean proteins that you can find, such as: Grass-fed free-range animal meats, wild caught fish, cage-free eggs, whole grains, legumes, low-fat organic dairy products, tofu, tempeh, all natural nut butters, as well as nuts and seeds.


EAT HEALTHY FATS

Did you know that our brains are made up of 60% fat? This is why it's super important to know the difference between healthy fats and unhealthy fats. Fats are important for mental health, digestion, energy, healthy skin, lowering abdominal fat and the healthy function of our cell walls. Naturally occurring fats are categorized under two sections: unsaturated and saturated. Saturated fats are good for you in moderation. They include cocoa butter, dairy fats, and coconut oil, to name a few. Unsaturated fats on the other hand, are the ones that you want to incorporate regularly in your diet. These fats include your omega-6 and you omega-3's. Foods to shop for? Extra virgin olive oil, avocados, sunflower oil, fresh wild cold water fish, and flax to name a few.


Then there are those UNhealthy fats that you have to stay away from: trans fats, or hydrogenated oils. The body doesn't know how to break down these unhealthy fats, because they are not natural. They cause birth defects, high blood sugar, bad cholesterol, weight gain, along with a whole laundry list of other terrible side effects. These unhealthy fats take up all the spaces in the brain that are reserved for the healthy fats, causing your body to slow down and not perform at its best. These bad fats are found in crisco vegetable oil, donuts, fast food, crackers, cereal, french fries, dessert mixes, dressings and any highly processed foods. Avoid at all costs!


EAT COMPLEX CARBS

Carbohydrates are the primary fuel for the brain, and you should be getting somewhere around 50% of your daily calories from carbs. For those on a weight loss program, this number will change. But knowing how much of your diet comes from carbs, helps you to understand why it's important to get the RIGHT carbs in your diet. There are simple carbs and complex carbs. The simple (junky) carbs breakdown into sugar quickly, which causes an energy spike, then a crash. These are found in candy, soft drinks, pastries, cakes, and processed foods. They have no nutrients, vitamins or fiber in them. Then you have your complex carbs, or your RIGHT carbs. These take longer for the body to digest, and offer sustained energy because of the fiber they hold. They also offer vitamins, protein and tons of nutrients! These can be found in legumes, vegetables, whole grains, fruits, nuts and seeds.


With love,

Brie

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