Macronutrients (macros)


Macro nutrients are nutrients your body needs in large amounts like carbohydrates, protein, and fat

Carbohydrates 

Role in the Body

  • Fuel during high intensity exercise.
  • Preserve muscle mass during exercise
  • Fuel for your nervous system/brain

Recommended Allowance

  • Sedentary Individuals: 40-50% of your total daily calories should be carbohydrates
  • Exercises Regularly: 60% of your total daily calories should be carbohydrates; those trying to lose weight 40-50% (no less)
  • Athletes or persons involved in heavy training: 70% of your total daily calories should be carbohydrates (3.5-4.5 grams of carbohydrate per pound of body weight)

NOTE: 1 gram of carbohydrate = 4 Calories
 

Food Sources

  • Grains (mostly whole grains)
  • Dairy (choose low-fat or non-fat)
  • Fruit (choose whole fruits over fruit juices)
  • Eat more complex carbohydrates, found in whole grains, legumes, and starchy vegetables usually take more time for the body to break down and use; therefore, lower amounts of sugars are released at a more consistent rate — instead of peaks and valleys — to keep you going throughout the day.
  • Simple carbohydrates are composed of easy-to-digest, basic sugars, which can be an important source of energy. Some of these sugars are naturally occurring, such as those in fruits, veggies and in milk. Refined or processed sugars are often added to candies, baked goods, and soda.

Proteins

Role in the Body

  • Tissue structure (part of organ tissues, muscle, hair, skin, nails, bones, tendons, ligaments and blood plasma)
  • Part of cell plasma membranes
  • Involved in metabolic, transport, and hormone systems
  • Make up enzymes that regulate metabolism
  • Involved in acid/base balance to maintain a neutral environment in our bodies
  • Gain muscle and lose fat faster.
  • Feel fuller and more satisfied from your meals
  • Recover more efficiently from your workouts.

Recommended Daily Allowance

  • Sedentary Individuals: 0.36 grams of protein per pound of body weight
  • Recreationally Active or exercise regularly: 0.45-0.68 grams of protein per pound of body weight
  • Competitive Athlete: 0.54-0.82 grams of protein per pound of body weight
  • BodyBuilder: 0.64-0.91 grams of protein per pound of body weight
  • When restricting Calories: 0.364-0.91 grams of protein per pound of body weight
  • Maximum amount of protein the body can utilize: 0.91 grams of protein per pound of body weight
  • For weight loss, this can be reduced to around 1 gram of protein per pound of fat-free mass per day.

NOTE: 1 gram of protein = 4 Calories

Food Sources

  • Legumes (beans), Lentils, Soy products, such as tofu, Peanuts and nuts, Whole grains (quinoa, oats, brown rice), Seeds, Meat alternative products, Some vegetables, Animal sources
  • Fats
  • Role in the Body
  • Energy reserve
  • Protects vital organs
  • Insulation
  • Transport fat soluble vitamins

Recommended Allowance

  • 20-35% of your total daily calories should come from fat
  • Less than 10% of total daily calories should come from Saturated Fat (coconut and palm kernel oil, shortening, butter, cream cheese, full fat dairy products)
  • NOTE: 1 gram of fat = 9 Calories
  • Food Sources
  • Oils, Nuts, Seeds, Meat, fish, dairy
  •  

Liz’s MACRO Recommendations:

  • Sedentary: Go workout!
  • Exercise regularly: 60% Carbs, 30% Protein, 10% Fat
  • ER+Gain Muscle: 65-70%Carbs, 20-25% Protein, 5-10% Fat
  • ER+Lose Weight: 50% Carbs, 35% Protein, 15% Fat
  • Example ER, 2500 Calorie Diet
    • 60%/30%/10% 
    • 378g Carbs, 189g Protein, 28g Fat

Sodium

Recommended Daily Consumption:

  • Max 2,300 milligrams per day 
  • 1,500 milligrams per day (If you are 51 years or older, trying to lose weight, of African American descent or have high blood pressure, diabetes or chronic kidney disease)
  • The UMMC suggests healthy adults should limit intake to 2,300 milligrams per day, and people with high blood pressure should stay below 1,500 milligrams per day.

Sugar

Recommended Daily Consumption:

  • No more than 25 percent of total calories (2,000-calorie diet = fewer than 200 calories of sugar per day – or 12.5 teaspoons - or 50 grams
  • The Heart Association recommends a more conservative daily intake of added sugars consisting of 6 teaspoons daily (25 grams) for women and 9 teaspoons (37.5 grams) daily for men.

References

  • Washington State University https://mynutrition.wsu.edu/nutrition-basics/ 
  • https://www.livestrong.com/article/547081-how-much-sodium-sugar-is-good-per-serving/ 
  • https://www.everydayhealth.com/diet-nutrition/diet/good-carbs-bad-carbs/


Cleanses

Juice Cleanse at Daily Juice Cafe

https://dailyjuicecafe.com/collections/juice-cleanse 

  • 1-Day Cleanse $51
  • 3-Day Cleanse $153
  • 5-Day Cleanse $255
  • 10-Day CLeanse $510

WHAT IS A JUICE CLEANSE?
It's like hitting the 'reset' button for your body. During a juice cleanse, you will drink fresh, cold-pressed juice in place of meals. Six 16oz bottles daily. You won't starve. This 'break' from solid food is great for reconnecting your brain and digestive system. Kick-start any new eating lifestyle and create your 'NEW NORMAL' craving healthier foods. 


HOW MUCH WEIGHT WILL I LOSE?
Although most people experience weight loss benefits, this is not about losing weight. You will likely lose 3, 5 or 7lbs but it's not about that, this is a wellness journey!


DO THE JUICES TASTE GOOD & CAN I EAT DURING A CLEANSE?
We provide you with a list of acceptable "cheat" foods in our instructions. The juices taste delicious and we have a cleanse package you will enjoy. Visit any location for free samples, we will meet your taste preference ranging from sweeter (more fruit) to greenest (little or no fruit.) 


IS THIS A COLON CLEANSE?
No, it's not a colon cleanse. However, one of the ways your body releases toxins during your cleanse is through urination. You will want to stay very hydrated -drink lots of water to aid in detoxifying. 


CAN I EXERCISE DURING A CLEANSE?
Yes, but listen to your body. Most have no problems with their regular exercise routines and many report higher levels of performance. Some prefer light exercise during a cleanse. Cleansing is a good time to reflect and tune into your body. Upon completion, you may find a renewed vitality and break through your plateau!

Types of Daily Juice cleanses

  • Standard: Our best-selling juice cleanse!  6 bottles per day; each bottle contains 16oz.
  • Variety:One of each of our most popular juices per day. 6 bottles per day; each bottle contains 16oz.
  • Tropical: Our Tropical Juice Cleanse contains a higher fruit content than our other cleanse options. 6 bottles per day; each bottle contains 16oz.
  • Lower-Sugar Cleanse: The Low Sugar Green Juice Cleanse is similar to our standard cleanse only we have replaced the Pure and Simple juices with Green Party. 
  • Earth Cleanse: Packed with powerful root veggies! 6 bottles per day; each bottle contains 16oz.

Arbonne

  • 7-Day Body Cleanse: Use for gentle elimination of toxins and support of internal antioxidant activity, and gastrointestinal and liver health. $50
  • 30-Day to Healthy Living and Beyond Support Guide, includes 2 Protein Shake mix, Daily Fiber Boost, Herbal Detox Tea, Energy Fizz Sticks, Digestion Plus. Prices Vary - see Annabelle in lobby.
  • Products are vegan and gluten-free certified
  • Low Glycemic Index
  • Made with selected specific phytonutrients extracted from botanicals.
  • Formulated with natural sweeteners like unrefined cane sugar, agave nectar and stevia.
  • Preferred Clients get 20-40% of SRP and get free shipping.

Beachbody

 

  • Cleanse: 3-Day Refresh Complete Kit $69.95
    • This 3-day program of specially formulated shakes, easy-to-prepare clean meals, and healthy snacks has been specially designed to help you break the cycle of bad eating habits, lose a few pounds, support healthy digestion, and dramatically improve the way you feel—without giving up food!
  • 21-Day Fix/21-Day Fix Extreme $34.95-$150
    • Six easy-to-follow 30-minute workouts can help you see results fast! And to make it even easier.
    • To fuel your workouts and help curb your cravings, you'll get your first 30-day supply of the delicious, nutrient-dense superfood shake—Shakeology, Your Daily Dose of Dense Nutrition® that's a key part of your successful weight-loss program. Plus an easy-to-follow portion-control system that keeps your nutrition on track without ever making you feel deprived.
  • And you get support from your personal coach.
  • Gin Lachance: www.beachbodycoach.com/gin1983

Purium

  • 10-Day Transformation $249
    • For Athletes:Take your game (and your workouts) to the next level! Power up your performance with clean, superfood energy. This 10-Day Transformation is unlike anything you've ever tried before. Build and maintain lean muscle. Increase endurance. Boost testosterone, power and strength. Enhance mental focus. Minimize lactic acid soreness. Accelerate recovery. This program has everything your body needs and nothing it doesn't. You won't believe how great you can feel!
      • Build lean muscle/burn fat
      • Create sustained energy
      • Reduce fatigue and damage
    • For Cleansing: Take a 10-day vacation from over-processed, genetically-modified food and cleanse your body of harmful chemicals and toxins. It’s like taking a shower from the inside and out. Flood your body with nutrient-dense, low calorie superfoods and break addictions to sugar, salt, carbs, and chemicals. This complete, easy-to-follow program can change the trajectory of your gut health. Aids the body in detoxification and cleansing of the digestive tract
      • Helps the body break addictions to harmful foods
      • Burns fat and builds muscle
    • For Weight Loss: Take a 10-day vacation from processed food and experience increased energy, deeper sleep, improved digestion, and one major “side effect” – weight loss! Expect to lose up to 11 pounds and 8 inches in just 10 days. Activate your “skinny hormone” (adiponectin), reset your metabolism and turn your body into a fat burning machine. Flood your body with nutrient-dense, low calorie superfoods and break addictions to sugar, salt, carbs, and chemicals. This complete, easy-to-follow program has worked for more than 100,000 people. Now it’s your turn!
      • Burns fat and builds muscle
      • Helps the body break addictions to harmful foods
      • Aids the body in detoxification and cleansing of the digestive tract
  • Liz’s Results: Lost 3 pounds, 1-inch off hips, 2.5 inches off waist, 1-inch off each arm, killed carb and sugar cravings

www.mypurium.com/lizjavier
Gift Card Code: lizjavier

Whole 30  

All info here: https://whole30.com/