We have surely all heard about the recommended daily macro-nutrient breakdown–that is, how much of our daily diet should consist of proteins, fats, and carbohydrates. Still, let’s do a quick recap refresher for those of us that haven’t heard about it lately. The USDA Food Guide (which is based on a standard 2000-calorie per day meal plan) suggests that our daily diet consists of 30% protein, 15% fat, and 55% carbohydrates. That’s all well and good, but what happens when we actually have to put those guidelines to use? We sure don’t know what 50 grams of protein looks like off the top of our head, and we’re guessing you don’t either. Don’t worry, help is on the way.
The simplest way to get a grip on your own, personalized macro-nutrient & daily food intake is to use an online calculator, like this one. After putting in your daily energy consumption (how many calories you aim to eat in a day), you are given the exact amount (in grams) of proteins, fats, and carbs that you should take in to achieve a healthy and balanced diet.
We did a test trial and entered 1,750 calories per day. The calc’s suggestion? Eat 65 grams of protein, 58 grams of fat, and 265 grams of carbs every day. So…what does that mean?
Let’s start with the basics: a large egg contains 6 grams of protein. Therefore, we would need to eat about 6 eggs to fulfill our recommended protein total for the day (again, that’s based on a 1,750-calorie meal plan). Six eggs may sound like a lot, but when you think about it, most people eat a couple of eggs for breakfast, as well as meat or fish at lunch and/or dinner. And what about that healthy post-workout protein shake you pick up after the gym? A single scoop of whey protein powder often boasts around 25 grams of protein, more than one third of one’s daily recommended protein. And what about edamame? Just one cup of the soy beans will provide 30 grams of protein, nearly half of what we need for the whole day. The bottom line: we actually eat more protein than we need. A few eggs in the morning, a cup of yogurt for a mid-afternoon snack, and a fist-sized serving of meat at dinner may be all you really need. Don’t like eggs. Check out these Egg Free Snacks
An appropriate serving of nuts–one of the healthiest fats around when in eaten in moderation–generally weighs in at about 1/4 cup. A quarter cup of whole almonds consists of almost 18 grams of fat, nearly a third of one’s daily fat consumption if following a 1,750-calorie per day diet. How do our other fave fats measure up? A whole avocado packs 29 grams of fat, and a mere tablespoon of olive oil provides 14 grams of fat. A couple tablespoons of almond butter with your morning toast, a half-avocado in your salad at lunch, and a tablespoon of olive oil to cook your veggies at dinnertime is really all it takes. That Double SmokeShack burger at Shake Shack? It nearly consists of a whole day’s worth of fat, with a whopping 56 grams. Sorry, Shack-devotees.
How do we gauge the largest fraction of our daily diet, then? Here’s some insight: a single slice of whole wheat bread contains around 30 grams of carbs. But–shocker–bread (and cookies and cakes and rice) aren’t the only carbs out there: fruits and veggies count as carbs, too! A large apple, for example, will provide another 30 grams of carbs. How much is too much when it comes to carbs, then? Two slices of toast at breakfast with a banana, a cup of brown rice and veggies at lunch, a sweet potato at dinner, and fruit sprinkled with granola for dessert should be just about right. Did you notice how there are no chocolate chip cookies in sight and you’re still meeting your carb goal? We sure did.
One of the things I was most worried about when I started my elimination diet was snacks. That may sound silly, and maybe it is, but I love snacks and a lot of them used to be heavily dependent on dairy and gluten. Cheese and crackers. Bagel and cream cheese. Toast with butter. And I could go on. Thankfully, I’ve discovered many delicious (and healthier) snacks that I can eat – all without a drop of gluten, dairy or egg.
Blend all ingredients in a food processor, stopping once or twice to scrape down the sides. This recipe can be made with any type of frozen fruits and feel free to take out/exchange the cocoa for something else. Enjoy!
How are all your health and fitness resolutions going, ladies? While you may have already made your resolution list and (probably) checked it twice, we’re here to add a couple of things on there. We are all guilty of just bad habits. Maybe, you smoke when you drink? Tend to go overboard on your “cheat meal” regularly? Despite the fact that nobody is judging you, we are here to clue you in on a couple of them – conscious or subconscious – that might actually be hindering your fitness goals. Here we go!
Addiction is a tricky word. Its connotations and the imagery that it conjures up are almost always negative. While yes, drug addiction, alcohol addiction, or even a bad smoking habit all fall under this category- and unavoidably hinder your health & wellness levels – addiction can go much deeper than this. Whether it is being “addicted” to the wrong partner in life (who doesn’t treat you well) or feeling the innate need to work off every calorie you consume in the form of exercise (i.e. an eating disorder), these things will ultimately lead you to a dead end. Addictive personalities will typically focus on one aspect or object so much that the rest of their lives crumble away. Attempt looking at the long-term, practicing meditation, and seeking medical attention, whenever necessary. Once you let go of your addiction, you will feel absolutely liberated.
What many people overlook (sometimes even us!) the fact that the skin is actually our largest organ, we think it’s important to come back to that fact. While you may think that what you put on your skin doesn’t really affect your health, we say that it’s worth investing in products that won’t cause you harm in the long run. Not sure where to start? Here are some of our favorite, natural beauty brands that promise a glow without all the gunk.
Arbonne started in the United States in 1980 but was originally produced in Switzerland in 1975. Now a worldwide company, their mission is to provide safe, quality products. They are botanically-based, all natural and completely safe for any age. Arbonne’s beauty lines include skincare, bath and body, hair, sun, makeup, fragrance and nutrition.
There is something so peaceful and calming about lying at the beach, listening to the waves. Oh how I miss summer vacation and my life sans responsibilities!
Although we can all agree that a beach vacation would be the ideal place to stress less, you can bring that feeling of care-free(dom) to life wherever you are by engaging your senses. We take our senses for granted from day to day because we get wrapped up in multi-tasking and sensory overload, but your senses can be stress-busting saviors when you spend the time to individually focus on them.
There is a reason we love the spa. The sanctuary feeds all of our senses in one short visit effectively reducing our stress levels.
What type of sense is the best form of stress relief for you?
Sights: Being a visual person, visual-based activities tend to be soothing and uplifting as they bring my mind to another place. Close your eyes and breath!
Sounds: Are you an auditory person? Do you love music? If so, experiment with sounds to reduce stress and exercise your acoustic muscles.
Smells: There is something about a burning lavender candle that instantly puts me in the calm zone. Surround yourself with energizing and soothing scents to relieve stress when you are frazzled.
Touch: If you are a hugger you know how beneficial the power of touch is. Experiment with tangible sensation and focus on those that relax and renew.
Taste: Mindfully indulge your sense of taste. Slowly savoring a favorite treat can help focus your stress elsewhere. Just remember the key is to pamper your tongue in moderation so that your stress doesn’t impact your waistline. Reference – 12 Foods To Relieve Stress
Reduce stress with your senses! Experiment with some of these sense-enhancing activities:
Don’t allow stressful moments to overwhelm you and take over! Put your senses to work to help reduce and melt away stress.
What stress-busting sensory experience do you want to try? Which sense are you most in tune to? Share your quick stress relief tricks!
There may still be just a bit of snow on the ground but temperatures are on the rise and we cannot wait to get outside! This is what we have been waiting for after such a long and gloomy winter and it’s safe to say its time to hang up the heavy coat, gloves, and hats. Here are the activities you must do this spring!
We are transitioning into spring fruits and vegetables! Get the freshest and healthiest ingredients on your table. What’s in season now? Apricots, asparagus, broccoli, mangos, peas, pineapples, spinach, strawberries and much more. Doesn’t a fresh fruit smoothie and mango salsa sound great right about now?
At AbsoluteHealth.com we strive to bring you the best of health and wellness one bite at a time. If you think about it, each day is made up of little bites that we make, say, see and do for our healthy lifestyle.
And of course what we laugh about along the way. Lots of laughing—it is good for your health.
During spin class laughing is probably the activity you are least likely to do, but there is no shortage of spin jokes. Anyone who has gone through the 60 minutes of indoor cycling leaves with several complaints and a high amount of relief that they made it to the end. You conquered the ridiculously uncomfortable seat and maybe did class better than the outrageous overachieving classmate with full cycling gear on.
Can you relate? Get ready to laugh fellow spinners. These are hilarious!
One of the hardest areas to tone up is your core, but it’s so important to make sure you’re at least trying to strengthen it. Having a strong core will help you with your balance and stability, which will add more balance and stability to your life. Two of the best moves to tone up your abs are sit-ups and plank exercises. If you’re wondering which will give you the most bang for your buck, we’re here to help.
In the video above, fitness expert Tony Cuviello is breaking down the pros and cons of each.
Let’s start with sit-ups. This classic move will definitely yield better results over time because you’re flexing the muscles. And if you’re looking for definition and abs, sit-ups are the way to go over plank. Of course, there are some cons. It’s easy to mess up sit-ups because the technique is not exactly foolproof.
Now on to plank. It’s nearly impossible to mess up plank, and once you learn the right way to do it, all you have to do is hold that position. Plank will also make your stomach very tight. To top off the pros, plank is super customizable. However, if you do mess up plank, you can have serious lower back pain. Plus, to be honest, planking is a little boring.
So, what’s the verdict? Cuviello says to get the look you want, you really need to be doing both! That’s right, plank will work your stomach, while sit-ups will make your abs shine.
There are a lot of aspects of going to the gym or a bootcamp that freaks people out.
What will people think of me? – Where do I get started? and… What do I even bring to the gym?
Perhaps it was an unnecessary worry of mine, but I really was at a loss with that last question. The first time I stepped into a formal gym I totally forgot to bring a lock and a few other items that I now deem essential. Luckily, my gym has plenty of amenities that tide me over in the hygiene and hydration department, but visiting other studios for classes always brings me back to that same question.
Call me a worrywart, but now my gym bag (a gorgeous and functional Rowve carryall) now packs all the essentials any girl (or guy!) could ever need. I am always prepared.
Take a look at what I always carry around with me and why. You might just add a couple of these to your shopping list and I promise you will never go wrong. Better yet? The majority of these items are totally unisex and can be used by just about anyone.
Whether you’re doing yoga or pumping iron, the truth of the matter is that you are probably coming into contact with a whole lot of germs – the majority of which are not yours. Clean up after your workout with these easily portable towelettes. I also use these to clean my feet before I step on my mat. Nothing distracts (and mortifies) me more than dirty feet!
I actually received this item only recently through my Yogi Surprise box. I always loved how easy cleansing wipes seemed (especially after a sweaty session at the gym), but wasn’t such a fan of the residue I felt it would leave behind and consequent breakouts. These, on the other hand, were a pleasant surprise. They left my skin totally clean which is very important when banishing clogged pores post sweat sesh.
OK, perhaps this one isn’t so necessary for the guys. However, if you are planning on running some errands after working out or meeting someone for a (healthy) meal, you might want to spruce up a bit, but not have enough time to shower. This French dry shampoo has a cult following and for good reason. It’s virtually a shower in a bottle.
Don’t make my mistake! Always carry a lock with you. Being a health & wellness editor, it doesn’t matter where I am going that day, I always have a lock on me. You never know when you can squeeze in a quick workout and need to store your stash!
Putting on a full face of products and cosmetics after working out just feels… wrong. Instead (after washing, of course) I swipe on some of this ultra light yet effective moisturizer. If I don’t have hand creme on me, I will use this as a body moisturizer as well. You get what you pay for and this moisturizer does its job well.
You never know what scrapes, bumps or bruises may come your way after a brutal workout. Band-Aids or a mini first aid kit are super necessary for me. You can buy this on Amazon or your local drugstore in the travel-sized products section.
I don’t always lug around a protein shaker, but I like to bring it along if I am getting in some strength training. You can pour in the protein of your choice or a powdered green blend as well. My pick? ALOHA. The Blender Bottle helps dissolve it easily and effectively.
When it comes to post-workout nutrition, all I know is that I need something with protein, carbs, and good flavor – because that is when I feel most ravenous. My go-to choice are GoMacro bars. They’re vegan and totally clean. Buy a 12 pack online or check out your local health food stores to buy single bars.
While I cannot say that my hair ties are not in a nest at the bottom of my bag, they are certainly there. In the movies everyone seems to be working out with their hair down, but for us real gals, that head of hair needs to be tied up. If you’re a guy, consider trying a man bun. We hear they’re all the rage right now….
Nothing is more obnoxious than headphones flying everywhere when you’re just trying to not pass out on the treadmill. I’m sorry Apple headphones that came with my iPhone, but you’re the worst. These head buds are so much better.
When it comes to natural beauty products, I really am trying to get better about it. One area where I am not willing to compromise, though, are my pits! Natural deodorants are certainly the way to go. With so many sweat glands in that area, make sure that you are not putting anything into or on your body that might cause irritation.
This lip balm may seem a little “random”, but let me tell you one thing: With Korean beauty products, you cannot get more bang for your buck even if you tried. Forget trendy or big name brands that you thought have been tried and true for generations. Looking for ultimate moisture? This Tony Moly lip balm works like a charm. Swipe on post workout to rehydrate your pout after all that huffing and puffing.
Finally, there’s the bag. There’s no need for something ginormous, but there is a need for something that can wick sweat and feel like it can carry everything while keeping it organized. Rowve is a company I happened upon a while back and I’ve been in love with their product ever since. This particular style also has straps to tuck your yoga mat into. Double duty at its finest.