managedmacros

                              What is Managed Macros?

Macronutrients are the essential nutrients that your body needs in large (macro) amounts. These nutrients include; carbohydrates, protein and fat. While it is essential these nutrients work together, separately they all play significant roles in maintaining a healthy body.

At Managed Macros I believe that that not all individuals are the same, so why should their nutrition plan be?  Individuals are unique, with different nutrition and fitness goals, genetics, lifestyles, behaviors concerning foods, and food preferences.  Managed Macros considers this when working with you to achieve a nutrition plan that is tailored to all your individual needs.  My goal is to help you manage your nutrition while managing behaviors to develop a healthy attitude toward food that will last a life time. 

Acceptable Macronutrient Distribution Range (AMDR)

CARBOHYDRATES

Not all carbohydrates are created equal! This category of food contains sugar, starch and fiber, while providing a vast array of vitamins, minerals, protein and some healthy fat.  

Carbohydrates: This macro is the primary source of energy for the human body. Your liver breaks down carbohydrates into glucose (blood sugar) and uses this sugar for energy for your cells, tissues and organs.  Since this job is so essential to basic brain and body function, we need this macronutrient in the largest amount. 

The two classes of carbohydrates have become known as the 'good' carbs and the 'bad' carbs. Lets set the record straight. When it comes to food, there are no 'good' or 'bad' foods....only bad choices made by us. Its time to take self responsibility for our bad choices and good ones too! 

1) Complex Carbohydrates:  The classification of carbohydrates depends on how how quickly the sugar is digested and absorbed. Complex carbohydrates contain three or more double bonds in its chemical structure compared with only the one or two in the simple sugars. The extra bonds in complex carbs take longer to hydrolyze (break down in water), so they keep you feeling fuller longer! 

     Examples of Healthy Complex Carbohydrates include:

      -Starchy Carbs:

• Breads such as; wholegrain, multi-grain, oat bran, spelt or buckwheat
• Wild rice, brown rice, whole grain pasta, sweet potatoes, new potatoes
• Oatmeal, popcorn, barley and soybeans

 2) Simple Carbohydrates or Simple Sugars

These sweet tasting sugars are chemically known as monosaccharide (one sugar) or disaccharides (two sugars).  Simple sugars can occur naturally in fruit (fructose), milk (lactose), milk products (galactose) and certain veggies (maltose).  

Simple carbohydrates are more readily and knowingly found in refined sugar and in processed foods that are  broken down before being put back together again in an unnatural way such as to produce a sweet product like soft drinks and candy. These types of sugars do not provide vitamins, minerals or fiber and in excess can promote unwanted weight gain, elevate triglyceride levels, increase risk for heart disease and spike blood sugar levels causing the pancreases to work harder in producing insulin, which is relevant in those predisposed to type II diabetes.

     Examples of Healthy Simple Sugars include:

• Apples, strawberries, grapefruit, melon, oranges, lemon, peaches, pears, and bananas
• Skim milk, cottage cheese, low fat yogurts

    Simple sugars to consume sparingly:

• Corn syrup (high fructose)
• Dextrose
• Sugar
• Sucrose
• Maltose
• Fruit juice concentrates
• Molasses

When it comes to managing your macros, this is generally the area of most concern. The western diet has become notorious for eating foods that are processed, refined and of little nutritional value. These foods are generally packaged for quick convenience tailored and marketed to our busy lifestyles.

PROTEIN

Aaahhh protein. The building blocks of life and my favorite macronutrient and I'm not just talking about eating it! This complex organic chemical makes up parts of every cell, tissue and organ in our bodies. Every enzyme in our body is     

protein molecule that plays significant and vital roles in our development, metabolism and gene expression.  Much like carbohydrates, all proteins are not created equal either!

Amino Acids

Food protein is known as...protein, imagine that! But once this protein goes through the digestion process these proteins are broken down and are now known as amino acids.  Amino acids carry out virtually every cellular process in the human body. The 20 amino acids produced from protein is either known as essential amino acids or non-essential.

Essential Amino Acids

The human body can provide 10 (non-essential) of the 20 amino acids.  Of the remaining 10, it is essential that these come from the diet.  The essential amino acids are threonine, valine, tryptophan, isoleucine, leucine, lysine, phenylalanine, methionine, histidine and arginine.  Arginine and histidine are known as conditionally essential amino acids, meaning that they are only required in the diet during growing years, infancy and childhood and in some stressed states, such as in burn victims.

      Branched Chain Amino Acids (BCAA).   Of the essential amino acids; Leucine, Isoleucine and Valine are known as the branched chain amino acids. The non-linear structure of their molecule give them their name. This trio of amino acids are vital in the maintenance of muscle tissue, prevention of muscle breakdown during exercise, preserve muscle glycogen stores and make up one third of muscle protein  

      Complete Protein.  Complete proteins are food sources that contain all of the nine essential amino acids listed above.  These sources of food are found primarily in animal sources such as:  meats, cheeses, milk, eggs and yogurts. Soybeans are the only non animal source of protein that contains all of the essential amino acids.  

      Incomplete Protein.  Plant proteins can be a significant source of protein, when combined with other protein containing plants.  Plants that lack in one or more amino  acids are defined as incomplete, but when combined with other protein containing plants can make a complete protein fit for any vegetarian! An examples of combined complete proteins include, beans and rice.  Beans lack in lysine and rice lacks in methionine, making them a perfect pair of complete protein.  Other foods that are incomplete proteins include; beans, peas, nuts, grains and some vegetables.  

     High Biological Protein.  This term is used interchangeable with 'complete protein.'  The biological value (BV) of a protein indicates how closely matched the amino acids are in relation to the body's requirements  When mentioned that someone is consuming a high biological protein diet, you can assume that their diet is high in complete proteins...however, within the realm of complete proteins, the biological value of them can vary somewhat.  Complete proteins broken down into order of highest biological value looks like this:

•  Whey Protein (BV 100+)
•  Eggs, whole  (BV 100)
•  Dairy, meat, fish, egg whites (70-100)

Non-Essential Amino Acids

The ten remaining amino acids are synthesized within the body.  These ten are; arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine and tyrosine. Of these non-essential acids, cysteine, glycine, glutamine, proline, serine and tyrosine are considered conditionally essential.  The significance of essential amino acids or non-essential amino acid is necessary for vital  health. A deficit in only one can have significant impact on the human body.  

FAT

So much information, but when it comes down to making the most nutritious decision for your body, there is only one thing you need to ask yourself....Where did this fat come from, plant or animal??  After reading more, you will know why this is the optimal question.  

Dietary fat has become to be know as the 'bad' guy, the dieters worst enemy, eat only low-fat, fat-free foods, now wait a minute....not so fast!! This macro is a vital nutrient that is needed for the absorption of fat soluble vitamins, maintaining healthy skin and hair, aiding in body temperature control and is essential for optimal cell health.  

Fat is essential to our diet, in fact it's absence can create specific deficiency diseases.  Like protein, fat is also known as essential, or non essential.  

Non-Essential Fatty Acids.   

     Saturated Fatty Acids.   All available bonds of carbon are filled with hydrogen...in fact, it is saturated in hydrogen, making it solid or hard at room temperature.  A diet high in this non-essential fat causes a soft waxy substance (cholesterol) to build up in the arteries.  This increases the risk of heart disease, and because fat provides 9 calories per gram (more than twice the number provided by carbohydrates or protein), this high caloric macro should be consumed in moderation to decrease the chance of unwanted weight gain and obesity related problems. 

Saturated fats are the fats that come primarily from animal sources such as meats, eggs and dairy products such as cream, cheese and butter, although some tropical oils, such as coconut and palm, contain a significant amount as well.  These oils are found mostly in the processing of packaged cakes, cookies and snack foods.  New research is now being conducted on coconut oil and the possible health benefits of it in the diet, so be sure to watch for changing info on this fat! 

     Cholesterol.  A soft waxy substance found in blood stream and all healthy cells.  Not needed in the diet, the live produces what the body needs to fulfill functions such as forming cells and hormones.  When excess of dietary cholesterol is consumed (more than 200 mg per day), it can slowly build up in the walls of the arteries causing potential damage to  the heart and brain.  Cholesterol is found only in foods of animal origin such as eggs, meat, poultry, fish and dairy products. 

     Trans Fatty Acids. Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation.  Once thought to be a healthy alternative to saturated fats, numerous study's have now found that partially hydrogenated fat  both increase LDL (raise bad cholesterol) and decrease HDL (lower good cholesterol).  Recent labeling laws require that trans fat content be listed on the label.  The loop hole is that servings under 0.5 grams can be listed as 0 grams! So, read your label!  Even though that seems like an insignificant amount, numerous servings can but you over recommended limits.  Food sources of trans fatty acids are typically found in commercial baked goods such as crackers, cookies, donuts, snack cakes, breakfast tarts and fried foods such as french fries and donuts.  Even though the cover reads, 'No trans fat.' be sure to check the list of ingredients for the hidden truth.  

Essential Fatty Acids (EFA's). These fats have become know as the 'good fats', or as I like to call them, good choices!  Well known for their positive influence in cardiovascular, reproductive and immune response, these fats are need through the diet for optimal health.  Two families of EFA's are needed for basic body functions such as regulating heart rate, blood pressure, blood clotting and fertility.  These classes of fats are long-chain polyunsaturated fats (PUFA's) derived from linolenic (Omega-3), linoleic (Omega-6) and oleic acids (Omega-9) all containing different ratios of EFA's.  

   Omega 6.  This class of EFA's is crucial in the promotion of brain function as well as normal growth and development. A healthy diet should consist of 2-4 times more omega-6's than omega 3's.  A typical western diet contains 14-25 more times omega-6's than 3's. Although essential to the diet for vital function, this class PUFA should be used in moderation due to it ability to lower LDL-cholesterol (a good thing) but  also lower HDL-cholesterol (not a good thing).  This high intake of Omega-6 in the western diet may be attributed to the rise of inflammatory diseases within the United States.  Types of Omega-6 include:

• Gamma linolenic acild (GLA)
• Linoleic acid (LA)
• Arachidonic acid (AA)

Excessive intake of omega 6 can also cause increased water retention, raised blood pressure and raised blood clotting.  Only small amounts of this fat is needed essentially, and can also be provided through many Omega-3 sources. When selecting oils, concentrate on Omega-3's which generally include sources of Omega-6.  Common food sources of Omega-6 include:  

• Safflower
• Corn
• Soybean
• Cottonseed
• Sunflower
• Sesame
• Canola
• Walnuts
• Flax seed
  

• Eicosapentaenoic acid (EPA).  Fish oil fatty acids are rich in this class of Omega-3's.  Proven to reduce inflammatory response and aiding in relieving pain caused by arthritis and prostatitis.  EPA's lower cholesterol, triglycerides, blood pressure and LDL's while sparing or increasing good HDL cholesterol.  
• Docosahexaenoic acid (DHA).  Found in fish oils also, this Omega-3 benefits both the body and mind and is beneficial to pregnant and nursing mothers, impacting brain development in their young.  
  
• Alpha-linolenic acid (ALA).  Regulates blood clotting, dilation of blood vessels and facilitates blood flow and pressure. 

Sources of Omega-3's:

   FISH: 

• Salmon
• Tuna, white albacore
• Mackerel
• Herring
• Sardines
• Trout
• Anchovies
• Halibut

  NUTS:

• Almonds
• Cashews
• Peanuts
• Hazelnuts
• Pecans

  OILS:

• Flax seed
• Canola
• Soybean

  Omega 9. A monounsaturated fat that is not harmful in moderation.  Although, not technically an EFA, because the body can produce a certain amount, this minimal essential requirement can be picked up in one tablespoon of olive oil. Monounsaturated fats have been shown to lower LDL cholesterol while sparing or raising HDL.

  OILS:

• Olive oil
• Sesame oil

• Peanuts
• Almonds
• Pecans
• Pistachios
• Cashews
• Macadamia
• Hazelnuts

•  Olives
• Avocados