When you look at a nutrition facts label, the first number you probably see is the calorie count. Watching your calorie count is a good way to meet health and fitness goals, but to dive deeper, understanding macronutrients is helpful. Counting macros can show you what food combinations make you feel and perform your best, as well as help you shift your eating habits to healthier patterns for the long-term. What are macronutrients? Macronutrients are molecules we need in large amounts, or the main nutrients we need to simply survive. Micronutrients, in contrast, are substances required in much smaller amounts, such as vitamins, minerals and electrolytes. The three macronutrients are carbohydrates, proteins and fats. Despite fad diets, you do need all three: Cutting out any one macronutrient puts you at risk for nutrient deficiencies and illness. CarbohydratesCarbohydrates give you quick energy. When you eat carbs, your body converts them to glucose (sugar) and either uses that sugar … [Read more...] about How to calculate and track your macros
Carb recommended daily intake
A simple "salad" of avocado, hard-boiled egg and red quinoa is not only healthy, it's also a great source of both micro and macronutrients. lacaosa/Getty Images Once upon a time, calories bore the brunt of dieters' ire. Would-be weight watchers meticulously crunched numbers on nutrition labels, and brands made major bucks shilling snacks made of little more than artificial sweeteners and air. Then, as the world learned more about the potential waistline-expanding (and unhealthy) power of processed sugars, many people began paying less attention to their total caloric intake and more attention to the composition of their meals. Focusing on quality over quantity isn't a bad idea, since nutritionists are adamant that not all calories are created equal (meaning your body will process 100 calories of kale much differently than it will process 100 calories of Nutella ... which, sadly, isn't very much Nutella). But breaking down the benefits of what's on your plate requires some basic … [Read more...] about What’s the Difference Between Macronutrients and Micronutrients?
The goals of a weightlifting diet should be to lose fat, increase muscle mass and increase energy. iStockphoto/Thinkstock Add up your daily meals, divide them by fat, protein and carbohydrate percentages, multiply them by your daily caloric needs and what do you have? Likely, confusion. Sometimes it seems that forming an eating plan for weightlifting is more suitable for mathletes than athletes. To complicate matters, there are numerous areas of disagreement in the fitness profession. While there are a few dietary tips for weightlifting in which there's a consensus -- like increasing your hydration, for example -- there are plenty more where the guidelines represent differing opinions among professionals. Take the consumption of fat, protein and carbohydrates for example. The dietary strategies involving the ideal daily intake of these compounds are as varied as the nutritionists who recommend them. Fortunately, the differences in opinion related to a weightlifter's nutrition … [Read more...] about How to Form an Eating Plan for Weight Lifting
Who doesn't love to snuggle down into a dark theater with a huge tub of buttered popcorn to watch a great movie? Your body — that's who! Noam Galai/Getty Images Hey, movie theater popcorn — you salty siren of the cinema — word's out your kernels are covered in chemicals. With no transparency in labeling, how long have you lured moviegoers to the concession counter only to seduce and deceive us with your faux golden, pseudo buttery deliciousness? Not to mention all the big bucks we've spent on those big bogus buckets of you that we so earnestly munch in the dark. Just because it turns out you're inadvertently vegan and gluten free still doesn't mean you're good for us. So, what the heck are you made of anyway? Meet movie theater popcorn's three main ingredients: Flavacol, butter flavored topping and, wait for it – buttery flavoring. Yum! Flavacol is a seasoned powder that goes on the corn before it's popped. It contains only four ingredients: super-fine salt, … [Read more...] about What the Heck Is in Movie Theater Popcorn?
Sushi rolls topped with roe and heavy sauces, and dipped in wasabi and soy sauce can be packed with sodium and sugar. eqsk134/Getty Images Seafood's got a justified health halo: It's generally lower in calories than other proteins, with beneficial fatty acids. So it's easy to assume that sushi is also healthy. Problem is, all the things rolled up with that heart-healthy tuna and salmon roll can add up — in calories, sodium, fat and carbs. In fact, some of the most popular sushi rolls can have half a day's worth of sodium, turning your sushi night out into a not-so-healthy meal. First, some food purists might disagree, but sushi has long been a platform for flavors. Sushi's origins trace back to prehistoric times, when people living in Southeast Asia's mountain regions packed fish with rice and pressed it down with weight to preserve it. The rice produced lactic acid as it fermented, pickling the fish, which sometimes took up to a year. When it came time to eat, people tossed … [Read more...] about Your Sushi May Not Be as Healthy as You Think