A Beginner’s Guide to Counting Macros Counting macronutrients (macros) is not just a fad diet — it’s a lifestyle change. Though the diet has grown in popularity, it’s one of the most effective and safest ways to support weight loss, gain muscle, and improve diet quality. Some people track their macros through various apps, and others prefer to keep a diet journal. Regardless of how you choose to track, everyone’s needs will vary based on factors such as activity level, age, weight, and medical condition. If you’re unsure what macronutrients are, this short guide will help. What are macronutrients? Our foods contain three main macronutrients: carbohydrates, proteins, and fats. Each plays a unique role in our bodies’ overall functioning. Macronutrients are needed in large quantities to sustain our activity levels, while their counterparts, micronutrients (vitamins and minerals), are necessary in smaller amounts. • Carbohydrates: Starches, fiber, and sugar are the primary fuel sources for your brain, muscles, and nervous system. Simple carbohydrates break down quickly into sugar energy, while complex carbs can help us feel fuller longer. • Proteins: Protein is vital to forming muscles, hair, skin, nails, bones, and enzymes. It’s primarily made of amino acids; however, we must get nine amino acids through food because our bodies don’t produce them independently. • Fats: Natural fats can be categorized as saturated or unsaturated. They are essential to hormone production, temperature regulation, cell function, organ protection, and vitamin absorption. Avoid trans fats in processed foods because they are linked to certain heart problems and cancers. Tracking What You Eat
Count macros mindfully. Your estimated calorie needs are based on age, weight, muscle mass, and activity level. The easiest way to calculate your calorie needs is to use the Mifflin-St. Jeor equation. The recommended breakdown of your macronutrients is as follows: Ingest 45%– 65% of calories from carbs, 10%–35% from protein, and 20%–35% from healthy fats. Before starting any diet, consult your physician or other health care professional about any changes you want. Also, because these numbers are general guidelines, it’s best to speak with a registered dietitian to determine your macronutrient needs within those ranges.
Not Your Mom’s Corned Beef and Cabbage Inspired by AllRecipes.com
TAKE A BREAK!
INGREDIENTS • 1 (4 lb) corned beef brisket with spice packet • 3 qts water • 1 onion, quartered • 3 carrots, cut into large chunks
• 3 celery stalks, cut into 2-inch pieces • 1 tsp salt
• 2 lbs red potatoes, halved • 1 small head of cabbage, cut into eighths
1. In a large pot or Dutch oven over medium-high heat, combine corned beef, spice packet contents, water, onions, carrots, celery, and salt. Bring to a simmer (skimming off any foam on top). 2. Cover pot, reduce to low heat, and let simmer for 3 hours until meat is fork tender. 3. Add potatoes to the pot and let simmer uncovered for 30 minutes or until potatoes are al dente. 4. Add cabbage along the edges of the meat and on top. Cover and let simmer until cabbage is tender, 20–30 minutes. 5. Place meat on a cutting board and let rest for 10–15 minutes. After meat has cooled, slice against the grain. 6. Add to a large serving bowl, ladle vegetables and broth over top, and serve. DIRECTIONS
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