Eating for your macros: simplified

First things first... What is a macro??? A macro, or macro-nutrient, is a nutrient that provides calories or energy. Macro means large, so these types of nutrients are very essential to maintain a healthy body weight and keep your metabolism running properly. The second thing you need to know is that eating for your macros is not a fad diet. It is simply the daily nutrients and vitamins your body requires from food. By eating the right amount of these three nutrients, you can optimize your lean muscle mass, increase energy, fuel your brain, and stop cravings in their tracks. Plus, you can minimize the number of supplements or vitamins you take in a day since you will be getting your nutrients from actual food.

The 3 macro-nutrients are:  

•    Lean Protein
•    Complex Carbohydrates
•    Healthy Fats


The average person usually requires about 40 % carbohydrates, 30% protein, and 30 % healthy fats. If you need an easy way to track this I suggest using the app My Fitness Pal. After you fill out your profile, you can see what your recommended macro and calorie intake should be for the day. You can find your macro percentages by scrolling down on your daily food log and tap on the bar that says nutrition. Although this is a great way to track your nutrients, I do not recommend using it for an extended period of time or to drastically count calories. Track for a couple days or so to get the gist of what an average day looks like, and then maintain by tuning into your body. 
Now we need to know how to properly fill our daily macros. Your body will tell you if you are not fueling properly by feeling tired or craving foods. The easiest way to keep in balance is understanding which foods fall under what category. Here is a list of healthy foods that will feed your body power energy.


Macro-nutrient list


Carbohydrates

•    All Vegetables (yes, vegetables are carbs, and the best ones that provide the most energy)
•    Fruit (berries are the best fruit because they are low-glycemic)
•    Sweet potatoes
•    Beans and legumes
•    Pumpkin
•    Oats
•    Buckwheat
•    Brown rice
•    Quinoa
•    Bread (my suggestion is Ezekiel bread or Udi's Gluten Free if it's not fresh)
•    Granola
•    Whole grain or brown rice pasta

Protein

•    Meat
•    Fish
•    Chicken
•    Eggs
•    Protein powders
•    Chia seeds
•    Hemp seeds

Healthy fats

•    Avocado
•    Olive oil
•    Coconut oil
•    Avocado oil
•    Butter or Ghee
•    Nuts (organic, raw)
•    Nut butters
•    Dairy (partial protein, partial fats; count accordingly)


As always, our food should be organic. Check out my blog How to read labels to get a better understanding of what to choose when grocery shopping. This will guide you toward making better choices and knowing what is added to your food. Now you have all this information but you have to somehow put it on your plate and in your mouth. Here are some simple healthy meals that will fill your macros, and fuel you with energy to be the best you.

Breakfast

•    1/2 cup brown rice or quinoa, 2 scrambled eggs half an avocado
•    1-2 pieces of toast with ghee, 2-3 eggs, almond butter on toast
•    Chicken sausage and veggie scramble over quinoa
•    Plain coconut yogurt or organic plain yogurt, top with berries and nuts
•    Overnight Oats
•    Pumpkin Shake
•    Buckwheat Breakfast

Lunch

•    2 chicken sausages, sweet potato with coconut oil and cinnamon on top
•    big salad with tons of veggies, piece of protein, nuts, avocado, olive oil, lemon, salt, pepper
•    veggie or chicken stir-fry with avocado or coconut oil
•    tuna (made with olive oil sandwich) with tomato and lettuce on Ezekiel bread
•    3 hardboiled eggs and nuts on a big salad
•    quinoa bowl with kale, nuts, hummus, olive oil, balsamic vinegar

Dinner

•    4-6 oz protein, 1/2 cup brown rice or quinoa, veggies with butter, ghee, or olive oil
•    sautéed tofu and spinach in avocado oil and sesame seeds over brown rice or quinoa
•    meat sauce over spaghetti squash, a little Parmesan if you eat dairy
•    brown rice pasta tossed with olive oil, tuna, peas, carrots and onion
•    breakfast for dinner?? 3-6 egg white omelet with a side salad and a piece of Ezekiel toast

I'm sure you are catching my drift now. These suggestions are in no way intended to be the only options of food to eat. Play around with it. If you go way over your macros in one meal (a huge bowl of pasta) you can even it out by lightening up on that nutrient the next meal. The most important thing is to fill your plate with healthy food first to eliminate the bad. Eventually you will crave less junk food and enjoy feeling better from real food. Remember to keep it simple. Staying in a normal balance of whole food macro-nutrients is a sure-fire way to reach your goals.

XO Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 


granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

5 Tips for a Healthy Holiday

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Let's face it. Not even the healthiest of people can withstand some of the most delicious traditional foods that come along with holidays. It's an overload of side after side until you wind up on the couch in the fetal position with tons of discomfort. We've all been there, but this year we can be prepared. Making a few of these small changes will assist you to a healthier holiday and less regret.

1. DO NOT skip breakfast

It's a common mistake to think that not eating breakfast will allow you to "save" your calories up for your indulgences later, but this move will hurt you big. Skipping breakfast will cause your body to go into starvation mode and have you snacking on not-so-healthy options or craving salt and sugar. It is important to maintain stable blood sugar levels throughout the day to lose weight and balance hormones. Stick to your normal schedule of 3 meals a day. Your breakfast should be a healthy mix of protein, fat and carbohydrates to keep you fueled up and away from the snack table.

2. Drink water

Holidays are always so distracting that we forget our simple daily rituals that make up a big part of our healthy lifestyle. When we deprive ourselves of water and become dehydrated the body will send mix signals and mistake thirst for hunger. Try drinking a couple 8-ounce glasses of water before you leave the house to go to your festivities to keep you body on the right track. Opt for hot tea, ginger is the best, to aid in digesting your food.

3. Hold off a bit on the alcohol - or skip it

The liver is the main organ of detoxification. Since the liver will already be stressed from an over consumption of food, you may want to give it a break for the day. If you are going to responsibly indulge in some adult beverages, make sure you do not drink on an empty stomach. Wait until you are sitting down to eat dinner to enjoy the beverage with your meal or after you've had a few appetizers. The body can only oxidize one drink per hour so try to stick with that theme throughout the day. Refill your wine glass with sparkling water in between to continue hydration.

4. Make a perfect plate

Some of you have heard me talk about eating for your macro nutrients in other blogs. Like I mentioned earlier, this is a healthy mix of protein, fat, and carbohydrates. When you make a plate, make sure to grab a little from each category. This will fuel your body properly with the nutrients it needs and help you bounce back the next day from the overindulgence. Wait at least 10-15 minutes before you grab a second plate and ask yourself before you go... Am I still actually hungry? For more information on Macro-nutrients, visit my blog here.

5. Wait an hour to have dessert

Immediately eating sugar right after a good meal confuses your digestive system and pushes the good nutrients directly into fat. Let your food digest for a good hour before you have some sweets. Or you can simply use your sweets as your "second dinner" later if you are hitting multiple family locations.  Excess amounts of sugar will put a lot of stress on your brain and endocrine system. We can reduce the amount of damage this does by simply checking in with our bodies after the meal and not eating the dessert until were hungry again. 

If you are looking for a good breakfast to fuel yourself with, you can try 3 of my favorite options:

Overnight Oats   Buckwheat Breakfast   Pumpkin Smoothie

An important word about the next day...

So, these tips flew out the window as soon as you walked into Aunt Ida's? You blew it right? So, you might as well keep eating bad, right?

Wrong!

It's what we do in the next 24 hours that can make or break you getting out of this hole and back on track. The morning after, try this green smoothie recipe. It has ginger and cilantro which will aid in reducing inflammation of the body and eliminate toxins from the liver and colon. Stick with high protein, high fat diet the next day so the body has time to process the carbohydrate and sugar overload. 

Happy Healthy Holidays!!

Xo Jaclyn Renee

** A core principle of the Jaclyn Renee Wellness program is to choose organic whenever possible. This includes all fruits, vegetables, meats, dairy, flours, nuts, and even spices. Reducing your exposure to pesticides and chemicals is a major part in healing your body and preventing disease. 


granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below! 

 

 

 

Top 10 foods for hormonal balance and optimal fertility

Nutrition can play a powerful roll in helping a woman balance their hormones. If our hormones are unbalanced, it can affect many things in our health such as PMS, acne, mood swings, and fertility. The easiest and cheapest way to balancing them is to start with your food. 

Along with eating the food below, there are some other requirements to provide the best results. First, it is very important to choose organic. We are already exposed to enough toxic chemicals and pesticides, so the more you can keep away from them the better. If it is hard for you to afford all organic, then I recommend going by the guidelines of The Dirty Dozen. They set up a list of the foods that are genetically modified the most, so you can choose conventional when needed to save money. I also recommend finding and supporting a local farmer so you can be certain where your food came from. Living in a city or far from a farm? Head to Trader Joe's. All of their produce is non-gmo and their prices cannot be beat.

Second, your meat should be grass-fed, your fish should be wild-caught, and your chicken should be pasture-raised. Also, all of these should be raised without being treated with steroids or antibiotics. Eating meat or fish that has been administered these drugs can only raise your estrogen levels, which keeps your progesterone low, which makes you unbalanced. Catch my drift?

Lastly, even when you are eating all these healthy food items, stress can lay an elbow into your hormones too. Manage your stress levels by taking some deep breaths, walking, yoga, meditation, or reading a good book. Keep calm and read on!

Here are the top tens foods for balancing your hormones and optimizing your fertility.

1. Wild Salmon

Salmon is high in Omega3's and Vitamin B6, which helps regulate the hormones and ovulation, while also increasing cervical mucus and blood flow to the reproductive organs. Salmon is great to eat the few days leading up to your ovulation phase and during it.  

2. Avocados

High in mono-saturated fats, great for ovulation and has been shown to positively effect IVF outcomes. The healthy fats also help produce healthy eggs. A diet high in healthy fats is optimal for women TTC or achieve hormonal balance because it supports the endocrine system and brain function as well. Feeling extra stressed? Have an avocado a day to feed your brain and keep it calm. Jac's guac

3. Chickpeas

These pack a huge vitamin B6 punch, which are essential for the production of healthy progesterone levels, as well as improving sperm and egg development. Most women are estrogen dominant. Symptoms include mood swings, PMS, bloating, acne and infertility. Eating chickpeas in any form post ovulation (2 weeks before period) is essential in dumping the estrogen from your body properly. Yay for hummus!

4. Honey

Raw honey can help stimulate ovarian function. Honey is very healing to the digestive track too and contains numerous antioxidant and anti-bacterial properties. Try hot water with lemon and raw honey first thing in the morning.

5. Buckwheat

A naturally gluten-free grain that is rich in compound d-chiro-inisitol, which has been proven to drop insulin and testosterone levels, and increase rates of ovulation, thereby improving fertility. Try this during your menstrual cycle to replenish minerals and vitamins and start the body preparing for a new cycle and help ease PMS symptoms.
Buckwheat breakfast bowl

6. Leafy greens 

Spinach, Kale, collard greens, etc. are high in folic acid, which is essential for healthy ovaries and also reduces the risk of spinal cord or brain defects in infants. Also, they are rich in vitamin E, magnesium, and calcium, which promote a healthy cycle. They are essential post ovulation to rid the body of high estrogen levels and spark progesterone for a symptom free period or carrying a pregnancy. Shelley's Salad

7. Eggs

Full of vitamin D which is essential in maintaining healthy ovulation. Don't skip the yolks! They also contain vitamins like folate and Vitamin A. The quality of the egg is very important so make sure they are organic, free-range, pasture-raised and cage-free. Eggs will help boost vitamin D levels. but if you suspect you are deficient, it may be crucial to supplement until your levels come back up again. Have your levels checked with your physician or specialist.

8. Sunflower seeds

These seeds are full of Zinc which helps your body efficiently use progesterone and estrogen levels, and helps with DNA production that can support egg quality. Sunflower seeds are also very beneficial for a healthy (cramp free) cycle. Carry some around and use them as a healthy afternoon snack or throw them on salads like this one. 

9. Maca powder

Maca is a Peruvian herb that is incredible for balancing hormones, increasing energy, and supporting healthy adrenals, because it is rich in alkaloids. Maca comes in powder form and can be added to any smoothie since the flavor is mild. 

10. Tumeric

Tumeric and other "warming spices" such as cinnamon, coriander, cumin, cardamom, and black pepper are great for creating a drier, warmer environment that is ideal for conception. They also have anti-inflammatory properties and can aid in digestion. Healing digestion is very important for conception. If you are having digestive issues you may want to start by healing those issues first before working on hormonal balance or TTC. Try this turmeric tea latte for an afternoon treat. 

incorporate these foods daily and you should see some relief from your mood swings, PMS, fibroids, PCOS, and help with your ovulation to create a healthy pregnancy. If you don't see positive changes after one cycle, then I suggest booking a consultation so we can figure out what the root cause is.    

xo Jaclyn Renee

I'd love to hear your thoughts. If you make something yummy with this list, please tag me @jaclynreneewellness and #jrwapproved. Please feel free to leave comments and questions below.


granolaberries.jpg

5-DAY FIX: Beat the Bloat

A 5-day guide to reducing bloat and healing gut inflammation significantly.

Almost all of my dry ingredients come from Thrive Market and I get them at a fraction of the cost of what I'd pay at other stores. If you want to save money and score some of the great things you see on this blog, check them out! 

Want to save 20% off your first 3 orders? Use the link below!