A well balanced meal. What does that even mean 🤷🏻♀️?!? Surely, you’ve heard of protein, fats and carbohydrates, also known as “macro”nutrients. They are nutrients taken from the food eat that break down to nourish our body with “micro”nutrients and energy needed to LIVE 🌱
Macros break down differently within the body. Fats take longer to digest than protein which both take longer to digest than carbohydrates. To avoid a spike in the insulin hormone, which happens when we eat simple carbohydrates (processed🍞, sugary foods🍨, fruit🍉), it’s best to eat it with protein and fats. A spike in insulin is like having that sugar rush, which can be fun 🤔, but what happens shortly after is a huge decrease in energy, headache, 😰 dizziness, thirst and you’ll find yourself feeling hungry again. So, avoid it by planning a meal with protein, fats and complex carbs (grains, veggies). Balanced 😎
Creating a balanced breakfast, lunch and dinner also ensures you provide your body with necessary amounts of nutrients. Doing so, along with a snack, will also ensure you’re providing your body with the calories (energy) needed to do its thing.
Knowing your TDEE (Total Daily Energy Expenditure) will help as a guide in knowing how much food you should be eating. This number should be tailored to your daily activity level, health and fitness goals 🏋️♀️ You can search for any online TDEE Calculator. Once you have this number, work with a certified personal trainer or nutritionist 🤓 to review and set up your macro-nutrient goals. Where those overall calories come from certainly makes a difference. Dialing in your macros may take some time but once you’ve got it, it will enhance your energy, make you a beast in the gym💪🏼, sleep like a puppy, quick cellular recovery as well as optimal brain 🧠 and hormone health.
I’d be happy to help dial in on your macros anytime. DM me 😉
#balancedmeals #nutrition #allthefood #eatup #macros #foodporn #thos
HAPPY SUNDAY!
If you’re not already organizing your day, week and month, you should! I’m not just talking about planning your training sessions and meal preps but all of your (and your family’s) work, activity and hobbies. I’m posting this today because Sunday is when I plan all my “to-do’s” for the week.
List all of your imaginable projects, hobbies and activities important to you. From that list, pick which one's you want to make your to-do’s for next week. What can you plan to do around your work and/or school schedule? Write it out and execute! For example, here’s me this next week:
This week’s To-Do’s:
🔸️Continue to run 3 miles 2x
🔸️Strength train 3-4x🏋️♀️
🔸️10min HIIT 2x
🔸️Meal Prep 2x🥑
🔸️Work on Women’s Health Mini Book (Yes! I’m writing a book)✏
🔸️Research📚
🔸️Read Mood Cure
🔸️Meet with an Academic Advisor (Yes! I’m going back to school! 🤓 Psychology degree in 3 years *fingers crossed*)
🔸️Hunt this weekend 🏹
Mon 11/12
AM Run
Work
Advisor Mtg
Strength Train
Research & Write
Work
Read
Tue 11/13
Work
Strength Train & HIIT
Research & Write
Work
Read
Wed 11/14
Work
Research & Write
Meal Prep for (Thu-Sat)
Work
Read...and so on
My life is pretty simple but if I don't plan to work on the projects my brain constantly spits out, then all I'll have are tons of great ideas with no direction🤦🏻♀️
If you have pressing matters, focus on those first! Do what's important now! Make being an adult fun 😄
#grownupstuff #trytoorganizeyourlife #planitout#goals #committobegreat #makelifeeasier#stayontrack
