COUNT MACROS
REFRIED BEAN PABLANOS WITH CHEESE
FOR MORE PERSONALIZED WEIGHT LOSS
This vegetarian meal comes together in less than 15 minutes. It’s the perfect way to avoid takeout on a busy weeknight.
INGREDIENTS • 4 medium poblano chilies, halved and seeded • 1 (16-ounce) can fat-free refried beans • 1 (8.8-ounce) pouch microwaveable cooked long-grain rice
• 1/2 cup picante sauce • 1 cup (4 ounces) pre- shredded reduced-fat 4-cheese Mexican blend • Chopped fresh cilantro (optional)
Dream up your favorite food. Now, think about the last time you ate it. Is it rich, delectable, and a food you avoid so you can fit into your pants? What if there was a diet that made room for it and still allowed you to lose weight? Welcome to the wonderful world of macro dieting. It’s all about balancing the food we eat with our lifestyle and genetic makeup. Often referred to as IIFM (If It Fits Your Macros), macro diets are one of the hottest — and most flexible — nutrition plans out there. Remember the food pyramid? Macro diets recall that straightforward figure. They focus on the three macronutrients we get from food: protein, carbohydrates, and fat. These three nutrients are distributed into a ratio of how much you’ll consume on a given day. Unlike similar counting-based diet plans, the macro diet gets personal with its breakdown of calories. The exact ratio varies according to your metabolism, activity level, and goals. Your macros might be 40 percent protein, 40 percent carbohydrates, 20 percent fat, or 50 percent protein, 25 percent carbohydrates, 25 percent fat. What’s the benefit of this extra calculation? Whereas many diets generalize calories into one number, the macro approaches them more holistically. Not only does it take into account your weight, but it also bases your macros on your energy use (most often using your basal metabolic rate, or BMR). Basically, the macro approach is more personal. Need help tracking your macros? There are a number of apps out there that offer to count them for you. Some even allow you to scan food labels at the store. On top of that, many trainers offer these services. All of these options can help you reach your macro goals and still give you time to go on a run. Like any diet, there are weaknesses. The macro diet offers a lot of flexibility, but if you eat ice cream for dinner, even if it fits your macros, you’ll probably have a tougher time getting to the gym and halting your Netflix binge. When it comes to this diet, you’ll need to choose the foods that make up your protein-carbohydrate-fat ratio. Consulting a nutritionist can be a great way to determine what macros will help you feel your best.
INSTRUCTIONS 1. Place chili halves, cut sides up, on a round microwave-safe plate. Cover with wax paper; microwave on high 3 minutes. 2. While chilies cook, combine beans, rice, and picante sauce in a medium bowl, stirring well. Spoon bean mixture into chili halves. Cover with wax paper; microwave on high 2 minutes. 3. Uncover chilies, sprinkle each half with 2 tablespoons cheese, and microwave on high 1–2 minutes or until cheese melts. Sprinkle with cilantro, if desired. to 100-percent range of motion. I will keep up with the stretches and strengthening program Sean gave me!” –Joseph Pallotti PERFECT ATTENDANCE WINNER! Congratulations to Jaziah Barlow , Recipe courtesy of CookingLight.com.
winner of our monthly drawing for patients who make all of their
scheduled visits. Congratulations, Jaziah! Enter to win!
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