Showing posts tagged with: macronutrients
by Emma Hammond 0 comments
Every decade seems to have the source of all evil (or fat) macronutrient. For years we endured fat phobia! Fat free foods lined the shelves & as companies removed the evil fat, told you to ditch your butter & replaced it with yummy chemicals like hydrogenated XYZ. YUM Chemicals! Thankfully that trend of low fat living seems to have passed once everyone realized they were ADDING body fat by eating less dietary fat. So of course we are on to demonizing the next macronutrient.
INSERT low carb everything!! *Sigh*
Carbs aren't bad
Fat is not bad
Protein isn't bad
It's all in the quality, quantity & what's best for YOU! The biggest issue I see with carbs is the dependency on super processed options such as long ingredient breads, pastas, breakfast pastries, sugar filled cereals, "fruit" filled yogurts & so on. These foods aren't BAD because they are carbohydrates, they aren't IDEAL because they are super processed & not very nutrient dense. SO when people ask if they should go low carb I say YES you should go low Kashi for breakfast, a "whole wheat" sandwich for lunch & organic pasta for dinner. You SHOULD replace those with mostly amazingly delicious, super nutritious whole food (single ingredient) carbohydrate options.
What am I talking about:
Winter Squash: butternut, pumpkin, kabocha, delicata, spaghetti, acorn etc.
White Potatoes **GASP**
These are the highest quality & most beneficial carbohydrates that our body can best utilize for energy without crappy additives. Am I say NEVER have pasta or bread? No but maybe not every day of the week. Especially if your goal is fat loss or optimizing your health.
Ok enough WHY you should eat the good starchy foods, let's chat HOW! I've become the queen of incorporating these carby root vegetables into every meal of my day. I've gathered a few easy starter recipes PLUS more fun recipes around the web. Ready to upgrade your boring bread, pasta & grain based diet to include MORE whole food based carbohydrates?? Woohoo!!
A first cousin of the carrot with a sweeter taste & starchier make up. This root veggie is delicious in a variety of preparations including roasted, baked into fries & mashed or pureed. Give this mashed recipe a try, I find the taste SO much more flavorful then standard mashed potatoes. Plus it adds that texture contrast we crave!Garlic Mashed Parsnips:Ingredients:- 1 lb parsnips (my store sells them in a bag)- 1/3c unsweetened almond milk (or liquid such as coconut milk or broth)- 1 tsp garlic powder, salt and pepper to taste (or add herbs of choice!)- 1 tbsp fat (coconut or olive oil, butter or ghee)Directions: 1) Peel and chop the parsnips like you would a carrot.2) Boil the parsnips until tender. Drain.3) Add in other ingredients and mash! I use my immersion blender, but a hand or stand mixer would work the same. Basically do the same as you would for mashed potatoes, which I know you all know how to make. Other Awesome Parsnips Recipes:Paprika Parsnip Fries w/ SrirachaCider Roasted Carrots, Parsnips & Brussel Sprouts (my add in!)Parsnip & Kale Soup
While most people have tried butternut squash, there are SO many varieties of deliciously creamy winter squashes! These healthy whole foods carb source has a never ending amount of preparations to where you will never tire of the great squash.Super Simple Roasted Kabocha Squash:Ingredients:- Kabocha Squash- Coconut Oil- Salt & PepperDirections:1. Pre-heat oven to 400 degrees & line a baking sheet with foil for easy clean up.2. Use a GOOD knife to cut squash in half & scoop out seeds from the center.3. Toss with coconut oil, salt & pepper, lay flat on baking sheet.4. Cook for around 30 minutes, flipping halfway through.Other Favorite Winter Squash Recipes:Rosemary Bacon Butternut Squash FriesTurkey & Mushroom Stuffed Delicata SquashPizza Spaghetti Squash Pie - my FAV
Plantains are a member of the banana family but contain more starch & are lower in sugar.Green plantains are less ripe & usually cooked in a savory way. The yellow overripe variety is on the sweeter side & often used for dessert recipes.Simply Sautéed Plantains:Ingredients:- 1-2 Slightly Yellow Plantains (w/ black spots like an overripe banana)- Coconut Oil- Himalayan Sea Salt (bc it's so tasty)Directions:1. Heat medium sauté pan to medium, peel the plantain & slice 1-1 1/2 inches thick. TIP: I slice the peel long ways down each side to make easier to peel.2. Add coconut oil to the pan, let heat up & add plantains. Cook 2-3 minutes on one side until golden brown & flip for another minute or so.3. Sprinkle w/ salt & enjoy! I love these for breakfast beside eggs & kale!Other Go-To Plantain Recipes:Chicken Mofongo - SO good!Homemade Plantain ChipsPlantain Tortillas
Ready, Set, GO FORTH & cook your way into deliciously nutritious carbohydrate heaven. I promise you won't miss mediocre bread or boxed pasta when you can have flavorful plantains or creamy mashed parsnips. Gauge your portion on about a palm sized portion for us ladies & two palm sized portions for you gentlemen. I stick with 2 servings a day with 1 meal being mostly lean greens, protein & that healthy fat for fuel! But you do you, test, notice how you feel & adjust as needed to FEEL your best. Happy trial & error! <3
Have a QUESTION or favorite RECIPE to share?? Leave a comment below or shoot me an email at email@example.com. Follow me on IG to see MORE ways I incorporate many of these recipes into my day.
by Emma Hammond 0 comments
Post-Workout Nutrition Confusion? You are not alone! Flipping through every magazine, you can read a different "must do" from varies gurus about the perfect post-workout food! From the most popular "you must have a protein shake within 5 minutes" to newer "fasting is the way to go" for fat loss. There is ample reasons to be more than slightly confused.
So are you ready to dispel some myths & clarify what's best for YOU? Here goes:
I work with a wide array of clients who are all striving towards different goals:
- Fat Loss
- Muscle Building
- Increased Athletic Performance
- Increased Cardiovascular Function
- Maintaining Bone Density
& Just for Freakin Fun!!
All awesome reasons to hit the gym!! One of the most common questions every gym goer asks upon starting a new routine is "what should I eat post workout?". A protein shake? Carbs? No Carbs? How About Healthy Fat?
These answers all depend on my cliche phrase of who are you & what are your goals! The intensity of your workout, when you ate last, your goals in the workout/recovery & most importantly overall daily intake factor in to the post workout equation. So I thought I would quickly breakdown a few different scenarios of IF, HOW & WHY you need to be concerned with your post sweat-fest intake.
~ The General Fat Loss Client:
IF: you are a beginner fitness enthusiast looking to lose fat, working out at a low-moderate intensity level (which may feel strenuous to you but is mostly bodyweight/cardio/lower intensity lifting) & are eating an adequate total daily caloric intake.
THEN: The answer is no, you don't need to slam a shake or even eat within that often touted 30-45min post workout window. You already have enough glycogen in your system & haven't solicited a demanding enough physical output to need to replenish immediately. Eat your next meal as normal & make sure it's balanced with protein to maintain muscle.
~ Advance Fat Loss Client:
IF: you are an intermediate to advanced lifter, runner or whatever your workout of choice is & are looking to lose a bit of fat while maintaining your workout intensity.
THEN: It probably would be safe to fit in some type of post workout fuel just as a "can't hurt" measure. Will you lose all your gains if you don't? Definitely not. Simply on the more intense training days, you should aim to maintain all of your lean muscle mass. Therefore a safety net of protein post-training can't hurt. Now this doesn't mean you need to keep your shaker bottle glued to you at the gym. It just means have a small snack or plan to eat your normal next meal within an hour after training.
WHAT: This is somewhat dependent on your sport/performance goals. In general always include a solid source of protein! Carbs & fats are variable based on the activity. If you find yourself losing strength, muscle, have another intense workout the same day or are not recovering well, include carbohydrates. If you have no energy issues or any of the above symptoms, just consuming protein for fat loss might be the ticket.
What about Fat? It's not necessary & does slow down the replenishment of nutrients from protein & carbohydrates to your muscles. Which is why I actually recommend healthy fat consumption for most meals because we want slow absorption of food to sustain our hunger for a longer period of time. So if your post-workout nutrition is a meal that is suppose to sustain you for multiple hours? Go ahead & include that healthy fat from cooking oils, avocado, nuts etc. That way you are not ravenous an hour later. If the food you consume post workout is just a snack to get you through for an hour or so? Skip the fat.
~ Athlete or Musclie Building:IF: Top priority is muscle building or athletic performance such as training for a race, then yes I always recommend eating within the notorious post-workout window to be safe.
WHAT: Choose a snack or meal based on a close to equal ratio of protein to carbohydrates to quickly replenish glycogen stores to muscle. The best post-workout carbs comes from quick metabolizing sources of glucose, such as starchy sources like oats, sweet potato, quinoa, yam, or rice. That plus your standard protein shake or a real food meal like chicken breast + starchy carbs is a great way to make sure you are building muscle & fully recovering to perform optimally next workout. This is a time to skip the fat if you are concerned with refueling as quickly as possible. As mentioned, healthy fats are much needed but do slow absorption rates. So have a quick post workout shake & then include healthy fat in your next meal.
Ok that that was a bit science heavy so heres a simple recap:
~ Newbie Fat Loss Client: No need for immediate post workout meal. Eat next meal per normal.
~ Advanced Fat Loss Client: Aim for protein only post workout UNLESS performance/energy suffers OR if it's a full meal meant to sustain you. If that's the case, a balanced healthy meal of protein, some carbs & a little healthy fat is best to keep you from being ravenous a few hours later.
~ Performance Athletic or Muscle Building: Consume protein & carbs within 45 min to an hour post workout. Skip the fat on this snack.
My Go-To Smoothie Formula:
- 1 scoop high quality protein powder (or 6oz plain greek yogurt/cottage cheese)
- 1/2 frozen banana
- 1/2c frozen berries
- 1c unsweetened almond milk
- 2 handfuls of spinach
Optional Add Ins: for a meal I add healthy fats such as ground flax, avocado or 1tbsp nut butter.
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