This is a topic I’ve wanted to write about for awhile because this is such a common thing that I see in the fitness industry: way too high of protein and way too low of carbs. It’s like carbs have become completely demonized and that protein is the solution to everything. People start to assume that they need to drastically increase their protein when the reality is that they were probably getting around the necessary amount they needed in the first place. However, you see people pushing for 150, 200, or even 300+ grams of protein each day and then everyone starts to think they need to eat that much protein, too.
Well that’s not really the case and we’re gonna have a little history lesson today folks to talk about where this mindset came from and why it doesn’t really apply to everyone. The first and most important thing to realize is that a lot of the bodybuilder-type fitness advice originated from, well, bodybuilders. But somehow that morphed into what everyone in the fitness industry should be doing, even those who aren’t bodybuilders. So this means that a lot of the stuff you see today in the fitness industry was designed and meant for bodybuilders but people have taken it upon themselves to generalize it to anyone who wishes to pursue a healthier lifestyle.
Alright ya’ll here’s an old favorite from my old site that I figured would be good to post on here! I got this idea from The Macro Experiment awhile ago, and decided to make a few tweaks. Side note: she has a TON of great recipes and I definitely recommend checking her out!
I’ve been cutting back on whey protein for awhile now because it doesn’t seem to agree with my stomach or my skin. So to get rid of the whey protein powder I decided to substitute the applesauce for greek yogurt for a protein boost. I had to up the coconut flour a bit since I made the swap and added in a dash of almond milk.
This might sound strange to most women but I hate shopping unless it’s grocery shopping. Seriously, just ask my sister Amanda and she’ll tell you. If we’re going shopping together she has to give me a list of stores before we go for me to approve haha! Or else I will get bored, cranky, and worst of all– hangry. You basically have to prep for shopping with me as though I’m the average toddler.
Anyway, back to the point of my post: grocery shopping can get expensive and needs budgeted just like any other household expense. Trying to eat healthier can also be more expensive as you tend to be shopping around the outer aisles instead of the middle with all the prepared foods. However, it is totally possible to save money on food and to stick to a budget! I decided to put together some of my favorite tips that have helped my family cut back on food expenses all while still being able to eat healthier!
This can honestly be such a difficult question to get an answer to because there are so many people telling you one thing and then you turn around and hear something else. But I wanted to speak out on this subject because I feel as though it’s important to try to clear up any confusion.
First and foremost, tracking your food is not inherently bad. It does not mean you have an eating disorder, unhealthy relationship with food, or that you are obsessed in any way. I am personally glad that I began tracking my food because it gave me so much knowledge and opened my eyes to what I was really eating or what I needed more of, etc. I’m not saying everyone has to track their food either because I know plenty of people who don’t and take care of themselves.
Yes, I did take tracking to the extreme a few years ago and it led me down an unhealthy path but it also brought me back to a healthy path. Tracking is what you make it and it’s your behavior that dictates whether or not it is unhealthy. I still track now and my relationship with food is a complete 180 from four years ago. Like I said, tracking food is not inherently bad but the truth is many people do take it to the extreme and then eating disorders are born.
But the problem is that tracking food gets blamed as the root of the problem when I don’t think that is the issue that needs addressed. I know this from personal experience. I can track now and I don’t have any of the unhealthy obsessions I had years ago, and the reason for that is I addressed the real root of my problems. I didn’t blame it on tracking because honestly that wasn’t what was causing an issue in the first place.
So, to sum all of that up– I don’t believe tracking macros is a bad thing at all. That is the first thing I wanted to address before moving on to the next part because tracking can get a bad rep but if utilized correctly and smartly it can be a great education tool. Once people begin tracking and have a set of macros then, naturally, one of the next things that follow is the question of how closely do you need to stick to them?
A very common question in the fitness world is how much water do you need to drink on a daily basis. There is the typical bodybuilder trend where they literally just fill up the plastic gallon jug and get their gallon of water in each day. The thing is, though, water needs for each body vary because activity level as well as body mass dictate different amounts. Someone who is hardly active does not require a gallon of water a day, and an individual training for an iron man might need more than that depending on their amount of training for the day.
So, that begs the question of how can you tell how much you need?
A big thing that I do is first assess my activity level for the day. If it’s a rest day, if I’m lifting, if I’m just running or possibly both. I can guarantee on days I’m running I will take in more water naturally because my thirst levels are just higher. On a rest day I’m not nearly as thirsty enough so I will just allow my body to naturally drink what it wants. On any typical day I would say I take in about a gallon of water and find that to be enough to stay hydrated. For rest days, though, I might only take in 1/2 to 3/4 of a gallon especially if it’s not very hot out. Lately, with the insane heat and humidity I have been drinking a gallon on rest days and probably a gallon and a half on training days. However, I’ve been injured (for the second time) so my activity level is much lower but I’m still taking in about a gallon regardless with the heat.