My FLAVOR-RIGHT things…

In the spirit of Valentine’s Day I decided to share some of my FAVORITE food hacks! I know that some of you fellow If It Fits Your Macros (IIFYM) people have some of your own too. I’m all about sharing because, let’s face it, this dieting thing is NOT easy. I hate watching people’s scrunched up faces as they stare at the nutrition facts on the backs of peanut butter and tubes of cookie dough while wasting precious time in the grocery store. I’ve been there and will offer up advice whenever I see the “huh-uh-erggg” face.

“What’s a “macro”, you ask? (what’s the right way to write that I ask) A macro is the shortened form of “macronutrient”.  All food has macronutrients composed of Protein, Fat, and Carbohydrate. These macronutrients (macros for short) each have a caloric value. Pay attention, this is why eating Paleo may not be working for you. One gram of Fat (avocado, coconut oil, olive oil, lard, etc) yield 9 k/cals, while one gram of protein yields 4 k/cals, the same goes for carbohydrates (1 g=4/kcals). You can see why eating a lot of almond flour or avocado might be adding a little too many calories to your diet! That being said, most people who choose to eat Paleo don’t eat enough carbohydrates-so the fuel comes from the fat. Just be mindful and start looking at food as fuel. You’ll also want to make sure you get lots of fiber and water in there too… fiber = happy.

Many people have the misconception that fruits and vegetables are not considered “carbs” because they’re not starchy-correction- Fruits, Vegetables, Breads, Candy, half and half, milk, even some marinated meats and ground meats HAVE CARBS, be mindful of this. You’d be amazed at how many things you think are low in fat or carbs are actually not. Some good examples of this are almonds (1 cup of almonds has 45g fat, 20 g carbs, 20 g protein-not really a great source for protein), peanut butter, granola, and dried fruits.

Alright, now that we have that covered-according the the FDA an average woman should be consuming around 1600-2000 cals/day give or take a few hundred due to size, activity level, and other health factors. Men should be consuming 2,200-2,400 cals/day, same rules apply. Here’s my disclaimer-I’m not a doctor or a nutritionist-if you want solid nutritional counseling please look up Kyle Glickman-he’s phenomenal and has his master’s degree in nutrition and strength and conditioning. He’s also a fitness model, competitive body builder, a strength and conditioning coach, and an all around nice guy! He will meet you where you are without any judgement. He has been my coach for the past 8 months and I’ve lost close to 30 lbs of FAT since working with him. Note-It has only been a month since I have been extremely strict-dropping 10 more lbs. I wasn’t always strict which is why it took so long to get to where I am now.

Moving forward… My daily macronutrient goals are going to look very different than yours and yours may look very different than someone else you know. I’m training for a body building competition, so my macros are high in protein, but my carb and fat intake varies depending on my training etc. We will make up some macros here for instructional purposes.

I keep track of what I eat with My Fitness Pal, it makes it easy to track my eating. It’s a free app that let’s you scan a bar code- try tracking what you put in your gullet for one day.. it’s pretty eye opening. A friend of mine text me the other day when he did this for the first time-he was AMAZED!

It’s way more accurate if you weigh your food, so I invested in a $20 digital food scale-“The Biggest Loser” is the best I’ve found, don’t skimp and get the cheap one at wal-mart, it’s no good.

OK- Pretend I have 150 carbs, 135 protein, and 40 fat for each day-that’s 1500 calories/day (if my math is correct). I have to make sure I eat this much of each macronutrient, but not any more. It can be tough when faced with doughnut or cupcakes, maybe you love a good marbleized steak? Well, here are my favorite food hacks so that you can enjoy some of the indulgences you really love once in a while! Here are some screen shots of my daily intake to give you an idea of what typical meals look like:

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Without further adieu-MY FAVORITE THINGS!

Sweets/Ingredients for Sweets:

Arctic Zero Ice Cream- Cookie Dough ALL THE WAY

Teddy Grahams

True Whip– I love this because it’s a better option than Cool Whip-more natural ingredients

Nutter Butter Wafers – I love these because one serving is 5 wafers-so I can eat one or two and they are delish!

Maple Grove Sugar Free Maple Syrup

Hershey’s sugar free chocolate syrup

Nestles mini morsels

Nestles Fat Free/sugar free hot cocoa

Protein Fluff-Click for various recipes-you’ll need XANTHUM GUM

Stevia in the Raw, Truvia, and Splenda Brown Sugar and White Sugar Granules-I’m not crazy about stevia or splenda, but I spent a ton of money on huge bags and will finish them. Next time I will try monkfruit.

 

Bread/Crackers/Pasta/Cereal:

Tumaro’s Let’s Skip The Sandwich Multigrain Wraps

P28 Protein Flat Bread (high fiber and protein) and Bagels-careful of the fat content here

Kontos Flax-Oat bran and whole wheat Lavash

Explore Asia Soybean, Edamame, Adzuki Bean, or Black Bean Pasta

Shirotaki Noodles (6 Carbs for 2 servings) –

Yam fiber  No oodles that are gluten and soy free I believe

Gold Fish Pretzels and Crackers-check the label-23 carbs for almost 50 pieces

All Bran Buds- HIGH IN FIBER- I like adding 10 g of this to my yogurt some mornings

I caution you against any granola-I LOVE granola, but it’s not worth it-you’ll eat it and then be hungry the next day

 

Dairy/Yogurt/Cheese- Includes Dairy Free Substitutes

Laughing Cow Light Swiss & Regular Swiss (wedges)

Fat Free Cream Cheese

Franklin Greek Yogurt Cream Cheese

Weight Watchers Reduced Fat Mozzarella and Mexican Blend Cheeses

Sargento Reduced Fat Shredded Mexican Blend

Kraft Fat Free Shredded Mozzarella and Shredded Cheddar

Oikos Triple Zero yogurt-high in fiber, low in carbs, high in protein

Plain, fat free Greek Yogurt- I use this as a sour cream substitution all the time!

Silk Unsweetened Almond Milk (30 cals)

Almond Breeze Coconut/Almond Milk  (45 cals)

Olivio Light-olive oil spread 1 TBSP=5 g fat

 

Veggies/Beans/Fruits

Fat Free Refried Beans

Baby Bok Choy -I make a ton of this (steam it) and dress it with low sodium Hoison)-again careful there are 5 carbs per serving here

Spaghetti Squash

Broccoli-though it’s not my favorite

Cauliflower

Cucumber

Celery

Cherry Tomatoes

PICKLES!!!!- these can be high in sodium-careful

Yams (be careful-these are high in carbs)

Romaine Hearts

Raspberries, Blackberries, and Strawberries (high in fiber)

Granny Smith Apple

Stay away from fruits high in sugar like mangoes and bananas-limit your consumption

 

Condiments/Spreads

Just Great Stuff Powdered Peanut Butter

Mighty Nut Powdered Peanut Butter

Sugar Free Peach Apricot and Passion Fruit  Spread

Olivio Light-buttery spread

Bolthouse Farms Cucumber Dill Dressing

Spicy Mustard

Siracha

Jalapeño Tabasco

 

Eggs/Meat/Protein

Egg Beaters Liquid eggs, not egg whites (same as buying an 18 pack egg carton)

Free Range Eggs-Poached in these little cups. Be careful with eggs, yes high in protein, but also high in fat-I mix eggs and egg beaters to get the healthy fats from the eggs and the amino acids from the egg beaters

Gianelli Turkey Sausage

Chicken Breasts

Shrimp

Tilapia

Scallops

Smoked Salmon-lower fat-need to check

GNC AMP Wheybolic 60- cookies n cream, chocolate and vanilla ice cream- Cook with a lower grade whey that’s a little less expensive-use the isolate for after workouts

Dymatize Elite ISO (this is isolate-don’t cook with it)

Jay Robb- Egg White Protein Powder

Optimum Nutrition Casein – I LOVE making my protein fluff with this before bed-Casein releases into your muscles slower than the isolate which curbs morning hunger

 

What are some of your favorite healthy foods???

Cautions:

Macro living is great because you can pick and choose what you eat, as long as it fits. A lot of diet foods are filled with chemicals which can be more harmful than healthy.

Be careful not to consume too many products with aspartame. I think eating sugar substitutes are great for a small treat, but these can have ill effects on your body and mental function. I know that I have adverse reactions to stevia and think it can be quite bitter tasting. Back to aspartame-try not to consume this more than once or twice/week. I can’t tell you how many people have told me about aspartame poisoning-symptoms can be found here.

Bottom line: I need to remind myself of this too… Regardless of the sugar substitute you use, you’re tricking your body into believing something is sweet. Your body can’t process it like it would glucose which can cause issues-possibly even pancreatic cancer and Grave’s disease. Again, I’m not a doctor and I only have a limited understanding of this stuff, if you want to know more I’d suggest a google search.