Macro Equation

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Macro EquationDo you track Macro nutrient needs (carbs, protein & fats)?

I don’t, (just a little estimating of calories & protein & a LOT of label reading- checking sugars, sodium, saturated fats, & ingredients) but I probably SHOULD track macros for a week or two until I can eyeball it.

For more info & apps to help, check out November Oxygen Magazine p.50

If you’re planning a 40/40/20 ratio, that means 40% of your total calories per day comes from carbs, 40% from proteins & 20% from fats. Obviously aim for cleaner/less processed foods for best results.

EXAMPLE CALCULATION:
If you needed to consume approx 1600 calories/day for fat loss, here’s how you’d calculate:

1600*.4= 640 calories/4cal’s per gram of Carbs
=160g carbs/day

Same number for protein grams because protein is also 40% in this example, and protein is also 4calories/gram

1600*.2=320/9calories per gram of Fat
=35g Fat

What’s for lunch?

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What's for lunchThis is a quick go-to when I don’t have chicken or turkey burgers already cooked for the week.

It’s low sodium tuna mixed with an organic spicy Dijon mustard & nonfat plain Greek yogurt, on a gluten free veggie wrap with baby spinach & tomatoes!

It’s approx 275 calories & 20g protein.

 

 

 

High Protein & Good Fats

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High Protein & Good FatsI eat similar things every day – egg white scrambles, salads, chicken, turkey, wraps, Shakeology – I just mix up what I’m putting IN them so that I have variety.

I’m not a perfect eater, I’m not a cook & if it takes longer than 10min, I’m out! When I want food, I want it NOW.

This is an egg white scramble with baby spinach, green red & yellow peppers, avocado & salsa on the side. Filling, high protein, good fats, & yummy!

Approx 250-275 calories & 25g protein (from 5 servings of egg whites).

How many veggies per day?

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How many veggiesOn average, how many servings of vegetables are you eating per day?

Are your fitness results possibly being hidden by too many carbs & too much sugar?

Excess nutrients, even if they’re clean & healthy, are stored as fat. I get in about 2-3 servings of veggies that are in my daily Shakeology, plus 3-4 servings from my salads, wraps, & veggies in my egg whites…so ~6 servings total.

I don’t always get it right, but I never stop trying

Discipline Is…

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Discipline Is...…eating what you NEED vs what you CRAVE.

Believe me, I would eat big fluffy white bread sandwiches with cheese, pizza, pasta, & chocolate all day… IF I allowed myself to believe those things were options.

Don’t buy what you shouldn’t eat. Even if you THINK you will only eat in moderation, it may not be worth the added temptation. Transition the whole family off junk gradually & creatively.

Btw, this is a plain turkey burger with tomato & avocado (& organic spicy Dijon mustard), a side of homemade sweet potato fries & steamed asparagus.

Happy Monday!

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Happy Monday!Happy Monday! ARE YOU COMMITTED THIS WEEK?

TIPS to Shake Things Up:

  • Do a new program! Hybrid, crosstrain! Add HIITs 2-3x/wk!
  • Up your weights, reps, sets, new lifting exercises!
  • Switch up your routine
  • Eat more greens & salads
  • Prep your food & snacks
  • Drink Shakeology
  • Avoid the processed & frozen foods *pretending* to be healthy
  • Hide the foods/ snacks/ drinks you KNOW hinder your results & you KNOW you over-do.
  • Check your portions & calories for your size, age, goals, etc. Are you eating/grazing more than you realize? Are you not eating ENOUGH? Are you getting enough water & protein? Do you know how much sugar/saturated fat/sodium is in some of your “staple” foods?
    Check labels for SUGAR like a boss! Too much of anything, even if it’s sugar from healthy foods, will be converted & stored as excess fat. Just don’t resort to “sugar free” chemical processed crap as a substitute, instead choose foods naturally low in sugar & naturally low in saturated fats as much as possible.

Strive for Progress, NotPerfection!

Video Meal Challenge

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Video Meal ChallengeWould you eat this pizza made on a brown rice wrap with salsa, vegan cheese (no, I’m not vegan but I eat a lot like one), tomatoes & avocado?!

Check out the video of how I made this (& the video challenge) at www.Instagram.com/JenelleSummers

This was sooo good! At only 300 calories, still room for a Shakeology later which has fruits, veggies & protein!

 

 

Beachbody Leadership Conference

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Beachbody Leadership ConferenceWe’re at the BB Leadership conference!

Did an awesome PiYo workout this morning & heard some amazing presentations, including my favorite by my sister Chalene Johnson with her business tips & her funny stories.

And we’re learning about some SUPER exciting stuff coming…P90X3 in December, Shakeology Sampler packs 5 for $19.95 and a sweet new program launching early next year called 21-Day Fix!

Didn’t think it was possible but BB Coaching just keeps getting better!

Breakfast Pizza

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Breakfast PizzaWould you eat breakfast pizza?

Here’s what I did in case you’re interested…

1. Scrambled egg whites with diced red, yellow & green peppers & baby spinach
2. Placed the scrambled eggs on Brown Rice Gluten-Free wrap made by FoodForLife (found in some grocery stores -freezer section)
3. Placed the wrap w/scramble on a cookie sheet & topped with vegan cheddar cheese (Daiya)
4. Placed in oven at 350 just until the cheese somewhat melted & wrap felt crunchy on the outter edges
5. Topped with tomatoes & avocado

I put a little Sriracha on it too.

I’m NOT a cook, so if I can do this, anyone can!

Meat & Potatoes

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Meat and PotatoesExtra lean ground turkey and sweet potatoes that is!

Would you eat this?

This is just plain turkey burger (no recipe) crumbled on baby spinach with tomatoes, chick peas and nonfat plain Greek yogurt (pretending to be sour cream) with a little salsa for added KICK. All on a gluten free Spinach wrap by Rudi’s (freezer section).

And just baked sweet potato with a drop of Vanilla Creme stevia in it.