The Forkin’ Truth About Macros
by Tony Bianchino, owner Out Run Your Fork Personal Training and Nutrition in Westfield, NJ
As a personal trainer and nutritionist near me in Westfield, NJ, we create better health for people over 40 who are looking to lose weight, build strength, increase energy without sacrificing time or risking injury.
Hey guys Tony from Out Run Your Fork Personal Training. Get ready to fall in love with me AGAIN!
Why? Not because I’m the best guy in the world…
if you want to know what to eat to be healthy, if you wanna know what to get to lose weight, to gain muscle, to get fit and trim, to live a healthy vibrant life, then this is the channel and the place for you!
It’s all about the Venn Diagram
So, you are going to go nuts when you see this. It’s the coolest thing in the world and I’m not gonna take credit for this (and I’ll make sure that I block so you don’t see it right away), but the deal is this:
You’re gonna go so nuts. It’s going to be like the Beatles when they came on the scene in the 60s. Hey here’s why- if you’ve ever wondered what foods have carbs, what has protein and what has fat, the this will reveal all to you in a simple visual – and I’m not gonna take credit for it –
Thanks to my buddy Patrick – one of our clients, Patrick -for showing me the Venn diagram (it’s awesome). Totally inspired by it!
But, here’s the deal: look at this – this is so awesome. I’m gonna step here so you can see- this will tell you what foods are proteins, which are fats, which are carbs- and the foods that have some of each!
I don’t want you to be confused about this. My job is to educate you to which are proteins, which is the mainstay a lot of peoples diets, or at least it should be.
Don’t Play Chicken With Your Protein
Proteins: chicken breast, egg whites, turkey breast, right? Bison – lean bison, lean lean, buffalo, extra lean beef, fat free yogurt fat-free Greek yogurt really is higher protein, cheese.
OK that’s your protein
Looking for high-protein snacks as an alternative to high-carb-snacks? Check out these 5 High-Protein Snacks That Are Under 150 calories
We’re Nuts About Fats
Now you’re fats. you’ve got mayonnaise, Chia seeds, avocado, butter, egg yolks, egg yolks have a lot of vitamins, understand? Oil, Ghee – ghee is just clarified butter, olives, flaxseed. That’s your fats!
“Oh, I thought butter has protein,” Well, No! Alright?
Nuts – how much protein do they really have?
Carbohydrates – Ok, I Got Nothing
OK, Carbohydrates! What are they? Bread, rice, grains, cereal, pasta, oats, corn! Corn is a carb and so are some veggies They have more carbs than anything else. Potatoes, fruit, sugar, the villain sugar. Stay away from it.
Does bread and pasta make you fat? Find out here
The Macro Combo
And now, what do we have here? We have this middle section here. This middle section is a combination of each of those. Some are proteins and carbs with your beans, sprouted grains, quinoa, most yogurts, skim milk and peas! Peas have protein but they also have a lot of carbs. So if you see pea protein in your plant protein or you’re eating it for protein, guess what? It has carbs, too.it’s OK you just now you know what you’re eating, right?It’s OK you just now you know what you’re eating right.
“Oh, I gotta reduce my carbs, but I’m eating pea protein” Well, be careful there, alright?
Now we have what? Fat and carbs. Fat and carbs are like the most yummy things in the world. It’s like potato chips, Doritos, right? Fried snacks, ice cream, chocolate, cake… That’s all the stuff the people go ga-ga for.
Wurst Is Worst
That’s like the worst category. You want to stay out of the zone. But right here: this middle zone – this sweet spot – this middle zone, it’s like a cool cat that I want to pet.
Complete salads what’s a complete salad? It’s salad salad that has all your greens in it you know, maybe some cabbage and all that stuff in it, but it will also have some protein in it – whether it’s chicken or a plant proteins and maybe it’s got some walnuts and almonds thrown in there as well. That’s a complete salad. It has protein, carbs and fat. Fat from the nuts, protein from the chicken and carbs from the cranberries and whatever else you throw in there. Be careful with the dressing. The dressing has fat just be careful with that it has a lot of fat.
Protein bars: they’re not all created equal. Don’t go out and buy a protein bar just because you think it’s good. There’s a lot of limitations. Some of them lie on the labels. A lot of them are wrong or incorrect. Look at your quest bar label. The numbers don’t add up. More on that later.
So, sandwiches! Sandwiches have carbs fat and protein usually. What do you have? Tunafish sandwiches. There’s mayonnaise, there’s protein from the tuna, there’s fat in the mayo and there’s carbs in the bread.
Protein smoothies! What do you put in? You put in protein and they usually have vegetables and a fruit. Thank you. And usually some kind of flaxseed or some come some kind of other fat. Maybe it’s whole yogurt all right?
So it will have all of it. And whole milk! Whole milk is whole. So there’s more to to this list than just this, but this is the main thing. Here’s what I’m gonna do: I’m going to step out of the way because I want you to take a screenshot of this. OK? And I want you to put it on the refrigerator. And I want you to put it on your car visor. I want you to put it in your back pocket. Because I want for you, when you go out to eat to make educated smart decisions so you can look good, feel good, and live a healthy vibrant life… and just LOVE Tony!
Here you go. 1 –2–3 screenshot! There you go guys. That’s our time for today. If you have questions put them in the comment below. If there’s something you’d like to see a video on but you don’t know if we’ve done it already. We will either create for you or point you in the direction to where the video exists so that you could continue to learn.
Our goal is to continue to educate you so that you could live the healthiest most vibrant life that you could ever live. Because guys we are changing the face of fitness by helping you become the advocate of your own fitness. Guys, it’s a bit been a pleasure sharing with you. If you need any help we’re here. I look forward to hearing from YOU!
Looking for high-protein snacks as an alternative to high-carb-snacks? Check out these 5 High-Protein Snacks That Are Under 150 calories
Add Resistance Training
Resistance training (calisthenics, weight training, suspension training) differs from cardio (running, walking, biking, HIIT workouts). Resistance training forces the body to re-learn or optimize the way it uses and stores carbohydrates.
After a good weight training session (30 minutes of moderate intensity weight training is recommended) our bodies store more carbohydrates in healthy places like our liver and our muscles. In this scenario less carbohydrates will be stored as fat.
Want to prevent an increase in body fat and help burn some off? Make resistance training the foundation of your exercise routine.
If you’re already serious about getting help with your nutrition, then see how we can help.
Like this article? Consider leaving a comment, liking this post or sharing with a friend. The more likes and shares we get, the more people who will get to benefit from articles just like this.
Yours in Health,
Tony Bianchino
Out Run Your Fork Personal Training and Nutrition
web: www.outrunyourfork.com
PS, whenever you’re ready here are two ways to work with us:
- Talk to us on the phone.
- Book a free consultation. Click Here to SET UP Your FREE No-Obligation Personal Training Session or Nutritional Counseling Session
Tony Bianchino, owner, Out Run Your Fork Personal Training and Nutrition near me in Westfield, NJ