Macronutrients

First–what are macronutrients? Macro means “large” so macronutrients are large nutrients.

There are three basic components of every diet and they are carbohydrates, fat, and protein. You can also include a fourth one which is water. We need large amounts of the three basic components in our diet to keep our bodies well and to keep them going–energy, metabolism, and bodily functions. We need carbohydrates to keep our brain (which is why people on the Keto diet get brain fog) and muscles working.

We need fats–and it’s best when it comes to fat to eat unsaturated plant-based fat(nuts, avocadoes, and olive oil) mostly and only some times consume fats like butter and cream. Healthy fat helps you to absorb the vitamins in your food. Again–concerning the Keto diet, and likely why everyone I know who has ever been on it gained back + weight soon as they went off of it–the fats that are recommended with this diet are all the wrong fats. There isn’t a plant-based fat among the fats listed that keto dieters are to include in their diets. The list includes butter, ghee, meat, high fat cheese, cream, and eggs.

Protein breaks down in your gut into amino acids which help to repair tissues like muscle and skin. Amino acids are also used for making essential hormones and enzymes in our body that support our immune system.

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If you are about to try dieting, regardless of which one, please see a nutritionist–if even for a consultation (some are free) and learn about basic nutrition. I am not a nutritionist but I have studied nutrition from the very basic roots (science, biology, anatomy) of it to just about everything in our present day food chain and would not go on a diet, or drink some magic elixir sold through social media, without consulting a nutritionist and talking with my physician or naturopath or both.  Also, it doesn’t hurt to start a conversation with the farmer who grows your food, or someone selling what they’ve grown at a local Farmer’s Market, and even a local chef. You will be very surprised and forever grateful for what many of them can teach you about nutrition. Everyone’s body is different and everyone’s physical health–immune system, metabolism, organ health, skin, and bodily functions are completely different from everyone else’s.  I know the ads, pics, profiles, and sales pitches can be pretty convincing but remember you aren’t seeing everything going on behind the scenes. Everyone I know that has gone on some fad diet also worked out a lot.   The second they couldn’t work out they started feeling fatigued, sore and achy muscles, and the weight started coming back. When you reduce one macronutrient and increase another there are consequences. Many people I know drinking magic elixirs also spend an unusual amount of time in the restroom. While others are constantly crashing from the protein powders and drinks and supplementing with large doses of caffeine. Have some people benefitted from fad dieting and magic elixirs? Maybe? But remember they are doing way more than just drinking juice or having butter/ghee in their morning coffee. There are gym memberships, enzymes, supplements, vitamins, energy drinks, regular running/walking/jogging and often times an income (from selling said supplements/books/gym memberships) and so much more behind their weight loss. Ok lecture over and back to macronutrients!

Secondhow do I get them? Through the food in your diet.

Third-what do they do? Macronutrients help us grow, heal, repair, and they give us energy.

Macro Calculator-free macro calculator from Transparent Labs here

Macro Diets– Counting macros–a wonderful article and recipes at Cooking Light here

Macronutrient recommended %– 45-60% of your daily calories from carbs, 20-35% from fat, and 10-35% from protein.  Source

 

 

Elimination Diet

brussel sprouts

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Update-elimination diet

Officially it has been almost 2 months since I began the quest of living 100% gluten free. I feel it is the right time for an update about how things are going for me. First things first, so that my information is clear, the diet I am on now (self-prescribed) is not at all what I was eating a year ago or even 8 months ago. That said, it does not differ much in that, I have not eaten quite a few things for a number of years. Without going too far into this, I’ve never been much of a dessert eater. I like candy but other than that I am not really into sweets. My husband and I have never been big on eating out in restaurants; we probably go out for a meal maybe six times a year. I’m also not very fond of “snacks” so I don’t do chips (often), or crackers or junk food in between meals. During a visit to the doctor for my toe last fall, I had to step on the scale and what I saw shocked me. The scale said-199 lbs., I weighed this amount for several reasons- hereditary, lack of exercise, sluggish metabolism just to name a few. Even though I have a scale at home, which I wasn’t using, I never dreamt I would ever weigh almost 200#. I am but 4’11 and have a petite frame so this was a lot of weight to be carrying around. I was deeply and extremely upset. I knew for a long time I was overweight, I had been walking, and as I said been watching what I ate for years. I hadn’t done enough apparently.

My transition to change my lifestyle, and diet has been going on actively since 2004. I started with first replacing many things in our diet with organic products. I then moved from this on to trying to find local suppliers for our fruits and vegetables. Initially, I did not know that wheat was the culprit to my stomach aches, I had thought it was an allergy to junk (an occasional cookie, or bowl of chips) because my diet was pretty clean and healthy. So, I eliminated chips, cookies, rolls and most bread because I got sick of the stomach aches and diarrhea. I also eliminated most brown foods, which means most restaurant food. Most of these changes were made between 2004 and 2008. Last spring I gave up red meat, pork, hot dogs and lunch meat because I gave up salt. I couldn’t force myself to eat meat without salt.

After several months, several years of changes, I hadn’t lost one pound even with a steady diet of walking. Then I discovered I was intolerant to wheat gluten. And the label reading began, and I discovered that nearly everything left in my diet had one ingredient in common- wheat.  It has been approximately 5 months since I very actively began eliminating foods containing wheat gluten from my diet and replacing them with gluten-free products. I have been almost symptom-free for four months, and for the first time in almost ten years, feel I have found the culprit for my constant tiredness, rashes, stomach pains and bowel problems.  I have cheated a couple of times on my elimination diet but went right back to gluten free because of the adverse reaction from the gluten. Every day is a new day with this; grocery shopping does take quite a bit longer to do (label reading). But it’s so worth it.

It has now been two months since I have been on a strict gluten-free diet, as well as having eliminated food products with preservatives and food colorings. Along with this, I have implemented more organic food into our diet to where we are now eating a 90% organic diet. Since last September, I have lost thirty-three pounds. I am thrilled, so happy that the weight is finally coming off. I haven’t even begun exercising- walking season hasn’t started. I personally believe my weight loss to come from my gluten free, preservative free, red meat free diet.

Out of the thirty-three pounds lost, eighteen of them were lost in the last nine weeks. I have more energy, which is only natural when you lose weight, but I also have reduced inflammation. My aches and pains of age are almost non-existent. The majority of my weight loss has occurred in the last sixty days, so I attribute this to the last few changes I’ve made. Calorie wise, I still maintain a 1600 calorie a day diet. So I am not starving, I am eating the same way I’ve always eaten minus red meat and gluten. Yes, I do feel unhappy at times and say why me? It’s hard to watch people eating whatever they want, whenever they want and I have to go buy special food and watch every little thing I eat. But, there are rewards and weight loss and renewed energy are two of them. I feel like I have finally taken control of what I eat (where it comes from and what is in it) and it took becoming intolerant to wheat to make it happen.
#Everythinghappensforareason