Mastering Macros: Your Roadmap to Optimal Eating

Today, we're delving into the essential concept of macros per meal and how they can revolutionise your approach to eating. Whether you're a fitness enthusiast, an individual striving for weight management, or simply someone passionate about nurturing your body, understanding your macros can be a game-changer and something many of us have never been taught…

Macros, short for macronutrients, are the cornerstone of our diet, providing the essential building blocks our bodies need to function optimally. These macros include carbohydrates, proteins, and fats, each playing a unique and irreplaceable role in our well-being.

Carbohydrates: Often vilified but inherently essential, carbs are your body's primary source of energy. Opting for ‘complex’ carbs like amaranth, quinoa, root veggies, and whole grains are better options than your typical ‘beige’ foods for balancing blood sugar . Remember, it's not about eliminating carbs; it's about choosing the right ones and even more importantly, eating them in moderation! Rather than the bulk of the meal, just a cupped handful is great.

Proteins: These are the body's repair agents, crucial for muscle development, immune function, and hormone production. If you didn’t see my previous blog on the POWER OF PROTEIN then check it out as it’s absolutely top of the list. Lean meats, legumes, and plant-based proteins like tofu and tempeh are excellent choices to meet your protein requirements and keep your body strong, keep you satiated between meals and balance your blood sugar. A palm size serving or circa 30g/meal is what you want to aim for…

Fats: Don't fear the fat! Healthy fats are integral and absolutely vital for brain health, hormone balance, and nutrient absorption. Avocados, nuts, seeds, olives and Extra Virgin Olive oil are fantastic sources of heart-boosting fats that will elevate your meals and your mood. Around a thumb size per meal is non-negotiable!

The Magic of Macros per Meal:

Now that we've introduced the macros, let's dive into the real magic – understanding macros per meal. By distributing your macros strategically throughout the day, you can unlock a myriad of benefits that will transform your well-being.

Balanced Energy Levels: Ever experienced that mid-afternoon energy slump? Crafting meals with the right balance of macros can stabilize your blood sugar levels, ensuring you sail through your day with sustained vitality and mental clarity.

Enhanced Weight Management: Are you aiming to shed a few pounds or maintain a healthy weight? Macros per meal can be your secret weapon. Sensible distribution of protein, carbs, and fats can regulate your appetite, prevent overeating, and keep your metabolism revved up.

Muscle Recovery and Growth: For the fitness enthusiasts out there, macros per meal can amplify your gains. A post-workout meal rich in protein supports muscle repair and growth, helping you reap the rewards of your hard work.

Hormone Harmony: Hormones play a pivotal role in our overall health, influencing everything from mood to digestion. By incorporating the right fats into your meals, you can support hormone production and balance, leading to a happier and healthier you.

Conclusion:

Congratulations, you're now armed with the knowledge to create meals that are not only yum but also deeply nourishing. Embrace the power of macros per meal, and witness the transformation in your energy levels, weight management, muscle strength, and overall well-being. Remember, it's not about restriction, but making mindful choices that elevate your health to new heights.

The Power of Protein: Nurturing Women's Health After 30

Today I'm writing about the importance of protein for women, especially as we embrace our thirties, forties, fifties and onwards...

You may have never paid much attention to protein, perhaps more distracted by calories, sugar or fat contents but for women over 30 we should be aiming for around 100-150g of protein/day (amounts will vary from person to person). To give you some context, a medium sized egg has about 6 grams of protein in it which might give you an idea of how/why so many of us are falling far below our needs...

As a Nutritional Therapist and Women's Only Personal Trainer, I want to share why protein is crucial and how it supports your overall well-being So, grab a cup of drink, relax, and let's dive in...

Muscle Matters
Protein is a vital building block for our bodies, supporting cell growth, repair, and maintaining healthy hair, skin, and nails. As we age, we naturally lose muscle mass. But fear not! A protein-rich diet, coupled with regular strength training, can help combat this. Protein provides essential amino acids for muscle repair, synthesis, and maintenance. If your pelvic floor and core need some love then sufficient intake of protein and collagen is non-negotiable! It's your secret weapon for looking and feeling great and building strength from the inside-out!

Metabolism Booster
As we get older, our metabolism tends to slow down. Protein can give it a gentle nudge in the right direction. Compared to carbs and fats, protein has a higher thermic effect, meaning your body burns more calories just working to digest it! By including protein in your meals and snacks, you can maintain a healthy weight and boost your energy levels.

Satiety and Cravings
If you've worked with me for Nutritional Therapy then you won't have escaped a session without me banging my 'blood sugar balance' drum! If we want to move away from a blood sugar 'roller coaster' towards more gentle 'rolling hills' then protein is key! Furthermore, protein promotes feelings of fullness and satiety, helping you stay away from unhealthy snacks and combat those mid-afternoon energy crashes. Including lean meats, fish, legumes, nuts, and seeds in your meals will keep you satisfied for longer, reducing mindless snacking and pesky cravings.

Bone Health
As we age, our bones require extra care. Protein plays a crucial role in maintaining optimal bone health. It supports the production of collagen, which gives our bones strength and flexibility. By including protein in your diet alongside calcium and vitamin D-rich foods, you can prevent conditions like osteoporosis and promote skeletal well-being. Weight bearing exercise is a big piece of the puzzle too and these work seamlessly together to keep your skeleton happy!

I hope this has given you some 'bite-size' helpful tips (pun intended) for how we can use food as medicine. 
Stay tuned for more newsletters or follow me on Instagram for weekly cheap and easy health hacks.

Love yourself too...

I'm keeping this short (as per my curfew rules below) but I just wanted to share a few thoughts...

It's nothing new to say that as women we juggle a whole load of roles that all need to be fully functional simultaneously. We juggle being a mom, wife, daughter, sister, friend, entrepeneur, business woman... and although I'm not suggesting that men have an 'easy ride', I AM saying that, in the majority, women need to do the juggling work better.

We are, by and large, the ones who ensure that daily life runs smoothly -  cooking the dinner; prepping the packed lunches; doing the drop-offs; ensuring everyone has clean clothes hanging in their closets; paying the water bill; remembering your mother in law's birthday card; creating the patch-work quilt of childcare for the half-terms, holidays, sick days, Inset days (...) not to mention growing our businesses or investing in our careers.

We are often the centre-point of the household - physically and emotionally - pragmatically and energetically holding the home together.  And it is specifically because of this that we need to remind ourselves of the simple truth - that we need to love ourselves too.  Whatever that means for you; consider it, define it, invest in it. 

It seems so ridiculous that we need a reminder - but speak to any busy mama and you'll hear the same story over and over.

So starting this month I've decided to make a few 'happiness promises'.  This month includes treating myself to a massage - 75 mins no less! (and enjoying each minute of it mindfully without letting my mind wander on to work or the afternoon ahead) and secondly, to implement a (realistic) 2 nights/week screen curfew of 2 hours before bedtime. These may well sound trivial but by writing them down I'm giving myself not only the commitment to keep them but the permission to fully enjoy them.

I work hard. I'm a devoted wife and mother. If I'm honest with myself, I'm pretty proud of how I'm doing on the life-front. But I don't want each week to race past and feel like I'm barely hanging on between one Monday morning and the next.

So here's my challenge - try it for yourself. What brings you joy? What soothes your soul or quietens the static? Even if you invest in 5 quality minutes a day - try it and see what space it opens up in your life...

For every minute that I stop, breathe and remember why I love my life and in turn, myself, I become a better, more patient, more whole-hearted human being.  And who couldn't do with feeling a little more like that?! : )