#macronutrients

[donuteet]

₊˚⊹ Molokhia soup ⋆*:･

-100g molokhia [i use sunbulah brand] (24kcal | 2g carbs | 2g protein | 0g fat)

-30g chick breast [shred after cooking] (49.5kcal | >1g carbs | 9g protein | 1g fat)

-2 garlic cloves [minced/chopped](9kcal | 2g carbs | 0.4g protein | >1g fat)

-0.5 cup chopped coriander (20.4kcal | 3.6g carbs | 1.2g protein | >1g fat)

-3tbsp chicken broth [broth used to cook chicken] (2.8kcal | 0.2g carbs | 0.3g carbs | 0.1g fat)

₊˚⊹overview: 105.7kcal | 7.8g carbs | 13.2g protein | 1.2g fat ⋆*:･

:･

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:･

my ultimate comfort food. my mom makes it every Ramadan. i did modify her recipe (she prepares it for 8-10ppl this is one portion).

calories of molokhia depend on the brand and some even add more ingredients (diff flavors) so beware. i use sunbulah brand which is available in my local market. just make sure to get frozen molokhia and not dry (molokhia is jute mallow).

i used boneless chicken breast and i cooked it in water (water should cover an inch above the chicken). i added some herbs, spices, salt n pepper to taste (always 0.5 or 1 tsp or less when it comes to spices). and add cinnamon sticks bc my parents do that  "¯\_(ツ)_/¯". add half an onion to the broth.

cook the chicken in the broth on medium heat for 15-20 mins then take chicken out and shred it with fork. let the broth sit aside (you will only need a few tablespoons).

now in a new pot on medium heat, we cook our yummy molokhia. here is when ur supposed to add a tbsp of ghee or butter (you can add light butter or extra virgin olive oil I personally don't add any oil).

i add the chopped garlic (u dont want to burn it and have it stick to the pot so add a little of water if that happens). add coriander and cook that for a minute. now its time to add the molokhia (melt it ofc) and slowly add in tablespoons of the chicken broth (I personally add 2-3 bc I love the slimey texture of the soup). add in the shredded chicken then serve.

this dish is usually eaten with rice or bread but I always had it on its own (sensory issues) i would say its filling on its own.

dont forget to drink water ♡

[suzieb-fit]

Lots of wonderful natural light today.

I had an impromptu cappuccino halfway through this morning's muddy but fabulous walk. Plus I had canned baked beans with lunch. I NEVER have them, but fancied a comfort food hit, lol.

After lunch settled, I closed today's fitness with some excellent banded pilates. Fancied more lower body work!

Because of that cappuccino and the beans, my carbs are higher than I like them to be. But meh. No biggie. Still a pretty decent macro breakdown.

And I had my normal fast time of 15hrs.

I'm onto my next book. "The Autoimmune Solution" by Amy Myers. She might be another one trying to prise me away from my peanuts! Nah. Sorry. I do plenty to take care of my nutritional needs. I'm keeping my legumes 😂.

And so now it's time to chill before making dinner .

I've had a really good Sunday 😊

[fmk-polls]

[theuniversesbody]

Veggie Stir-Fry Noodles

[angchongyicritic]

Elevate Your Performance: Ang Chong Yi’s Power of Plant-Based Nutrition for Vegan and Vegetarian Athletes

The widespread notion that eating meat is the sole way to increase one's physical prowess is being called into question by the growing number of athletes who are opting for plant-based diets. Athletics is a field in which performance is revered above all else. This blog will delve into Harnessing the Potential of Plant-Based Proteins for Enhanced Workout Performance with Ang Chong Yi. Vegan and vegetarian athletes are redefining what is possible, and this blog explores how they are doing it. Ang Chong Yi, a well-known food blogger and critic in Singapore, shared his thoughts with us on the recent developments in the nutritional landscape.

Understanding Plant-Based Proteins: A Game-Changer for Athletes

It is no longer valid that only goods derived from animals can offer a high-quality protein source. Proteins obtained from plants also provide a wide variety of nutrients, not only satisfying but also exceeding the requirements for nutrients that sportsmen need. These food sources, which range from legumes and tofu to quinoa and tempeh, provide a complete amino acid profile, which is necessary for the formation and repair of muscle tissue.

Maximizing Performance with Diversity in Diet

Variety is key when it comes to plant-based nutrition. Vegan and vegetarian athletes benefit immensely from a diverse diet that includes an array of plant-based proteins. It's not just about meeting protein goals but also about obtaining a wide spectrum of nutrients vital for overall health and athletic prowess.

Achieving the Right Balance: Macronutrients and Micronutrients

Athletes need to strike a balance not only in their macronutrient intake but also in micronutrients. A well-thought-out plant-based diet can provide the necessary carbohydrates for energy alongside essential vitamins and minerals vital for optimal body function. Ang Chong Yi highlights that Balancing macronutrients is crucial, but so is ensuring an adequate intake of micronutrients. It's not just about protein; it's about creating a nutrient-rich environment within the body to support an athlete's overall health and performance.

Timing and Recovery: Post-Workout Nutrition

The significance of post-workout nutrition cannot be overstated. For vegan and vegetarian athletes, this means replenishing the body with plant-based protein sources that aid in muscle repair and recovery. Whether through shakes, smoothies, or balanced meals, strategic post-workout nutrition is essential.

In Summation

Ang Chong Yi, a respected food blogger and critic in Singapore, recognizes the transformative influence of plant-based nutrition on athletes. The evolution of vegan and vegetarian athletes leveraging plant-based proteins showcases the potential for enhanced performance without compromising ethical choices or health. For athletes, whether seasoned or new to the game, the era of plant-based nutrition offers a paradigm shift. The power of plant-based proteins not only fuels performance but also aligns with a conscientious, sustainable lifestyle. If you want to explore more about culinary expeditions, check out Ang Chong Yi’s Culinary Expedition: Uncovering the Global Street Food Treasures.

[fitnessbyjah]

Just tapping back into the things I love… ONE of the keys to unlocking your best physique is simply knowing the percentages of your macros and overall caloric intake as it relates to your energy output in the gym. Gotta sweat more than you eat to lose; eat more than you sweat to gain (in theory). Use apps like #loseit and maybe even toss in a fitness tracker wrist ban and use the data to your best advantage. This pic is from years ago but I know what I know. #fitnessmotivation #healthylifestyle #eattolive #bodybuilding #exercise #weightlifting #sportsnutrition #fatlossjourney #musclegain #fitnessbyjah #highlyhealed #macronutrients #minerals #vitamins #antioxidants https://www.instagram.com/p/Ck_9bSmuHEw/?igshid=NGJjMDIxMWI=

[healthcarewithremedies1]

Transform Your Body in 30 Days: The Top Weight Loss Strategies

Tips and Tricks Exposed

Many people want to lose weight, but it can seem hard. But don't worry! If you do the right things, you can lose weight and keep it off. Let's talk about some easy ways to do it. We'll look at eating right, moving more, getting enough sleep, handling stress, and asking for help when we need it.

Introduction

Maintaining a healthy weight is crucial for overall well-being and reducing the risk of various health conditions such as obesity, diabetes, and heart disease. However, the journey to weight loss can differ for each individual, and it's essential to understand the various methods available.

The importance of maintaining a healthy weight

Achieving and maintaining a healthy weight is not just about appearance; it's about promoting optimal health and reducing the risk of chronic diseases. Excess weight can strain the body's organs, leading to issues such as high blood pressure, elevated cholesterol levels, and insulin resistance.

Overview of different methods for weight loss

There is no one-size-fits-all approach to weight loss, and exploring various methods to find what works best for you is essential. From dietary changes to exercise routines and lifestyle modifications, there are numerous strategies to help individuals achieve their weight loss goals.

Establishing a Balanced Diet

A balanced diet forms the foundation of successful weight loss efforts. Understanding the role of macronutrients, choosing whole foods, and practicing portion control are key components of a healthy eating plan.

Understanding macro nutrients and their role in weight loss

Macro nutrients, including carbohydrates, proteins, and fats, play crucial roles in the body's functioning and metabolism. Balancing these nutrients in the diet can help regulate appetite, support muscle growth, and promote fat loss.

Incorporating whole foods and minimizing processed foods

Whole foods such as fruits, vegetables, lean proteins, and whole grains are rich in nutrients and fiber, making them ideal choices for weight loss. Processed foods, on the other hand, often contain added sugars, unhealthy fats, and empty calories, which can sabotage weight loss efforts

The significance of portion control

Monitoring portion sizes is essential for controlling calorie intake and preventing overeating. Techniques such as measuring servings, using smaller plates, and practicing mindful eating can help individuals maintain portion control and stay on track with their weight loss goals.

👉 GET YOUR CUSTOMIZED WEIGHT LOSS FOOD PLAN NOW>>

Engaging in Regular Physical Activity

Physical activity is another critical component of a successful weight loss plan. Incorporating various forms of exercise, establishing a sustainable workout routine, and combining cardio and strength training exercises can maximize fat loss and improve overall fitness.

Exploring various forms of exercise

From walking and jogging to swimming and cycling, there are numerous forms of physical activity. Finding activities that you enjoy and that fit your lifestyle can make it easier to stick to a regular exercise routine.

Creating a sustainable workout routine

Consistency is key when it comes to exercise, so it's essential to create a workout routine that is realistic and sustainable. Setting achievable goals, scheduling workouts, and gradually increasing intensity can help individuals stay motivated and see results over time.

Incorporating both cardio and strength training exercises

Cardiovascular exercises such as running and biking are effective for burning calories and improving heart health, while strength training exercises such as weightlifting and bodyweight exercises can help build lean muscle mass and boost metabolism.

Prioritizing Sleep and Stress Management

Sleep and stress play significant roles in weight management, yet they are often overlooked. Prioritizing adequate sleep, managing stress levels, and practicing relaxation techniques are essential for overall health and successful weight loss.

The impact of sleep deprivation on weight loss

Lack of sleep can disrupt hormone levels, increase appetite, and reduce metabolism, making it harder to lose weight. Aim for seven to nine hours of quality sleep each night to support weight loss and overall well-being.

Stress-eating and strategies for stress management

Stress can trigger emotional eating and cravings for unhealthy foods, derailing weight loss efforts. Finding healthy ways to cope with stress, such as meditation, yoga, or deep breathing exercises, can help individuals manage their weight more effectively.

The importance of relaxation techniques for overall well-being

Incorporating relaxation techniques into daily life can help reduce stress levels and promote a sense of calm and well-being. Whether it's taking a hot bath, listening to music, or spending time in nature, finding activities that help you unwind can support both mental and physical health.

Seeking Professional Guidance and Support

While there are many resources available for weight loss, seeking professional guidance and support can provide valuable insights and accountability to help individuals reach their goals.

Consulting with a registered dietitian or nutritionist

A registered dietitian or nutritionist can provide personalized guidance on nutrition, meal planning, and behavior change strategies to support weight loss. Working with a professional can help individuals navigate dietary challenges and develop sustainable habits for long-term success.

Joining a weight loss support group or program

Joining a weight loss support group or program can provide accountability, motivation, and encouragement from others who are on a similar journey. Group meetings, online forums, and community events offer opportunities to share experiences, celebrate successes, and overcome obstacles together.

Considering medical interventions under the guidance of a healthcare professional

In some cases, medical interventions such as prescription medications or bariatric surgery may be necessary for significant weight loss. It's essential to consult with a healthcare professional to explore these options and determine the best course of action based on individual health needs and goals.

In conclusion, achieving and maintaining a healthy weight requires a multifaceted approach that encompasses dietary changes, regular physical activity, adequate sleep, stress management, and professional guidance. By incorporating these strategies into daily life and staying committed to long-term goals, individuals can achieve sustainable weight loss and improve their overall health and well-being.

[gauricmi]

Elevating Your Game: The Science Behind Sports Nutrition

In the realm of athletics, athletes are constantly seeking ways to improve their performance and gain a competitive edge. While rigorous training and skill development are essential, one often underestimated factor in achieving peak performance is sports nutrition. Behind every successful athlete is a carefully crafted nutritional plan that fuels their body and supports their athletic endeavors.

Understanding the Science of Sports Nutrition:

Optimal Nutrient Intake: At the core of sports nutrition lies the concept of optimal nutrient intake. This entails consuming the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to support athletic performance and recovery. The science of sports nutrition delves into the specific metabolic needs of athletes and how nutrient timing and composition can influence energy levels, muscle repair, and overall performance.

Metabolic Processes: The science behind Sports Nutrition also encompasses an understanding of the body's metabolic processes during exercise. For instance, carbohydrates serve as the primary fuel source for high-intensity activities, while proteins play a crucial role in muscle repair and synthesis. By optimizing nutrient intake before, during, and after exercise, athletes can enhance their metabolic efficiency and sustain peak performance.

Applying Scientific Principles to Performance Enhancement:

Nutrient Timing Strategies: One of the key principles of sports nutrition science is nutrient timing, which involves strategically consuming nutrients at specific times to maximize performance and recovery. This may include consuming carbohydrates before exercise to fuel workouts, protein-rich meals or snacks post-exercise to support muscle repair, and adequate hydration throughout the day to maintain optimal performance.

Individualized Nutrition Plans: Another aspect of the science behind sports nutrition is the importance of individualized nutrition plans. Every athlete has unique physiological characteristics, training regimens, and performance goals that necessitate personalized dietary strategies. By working with qualified sports nutrition professionals, athletes can tailor their nutritional plans to meet their specific needs and optimize performance outcomes.

Get More Insights On This Topic: Sports Nutrition

[luvvee11]

🩵WIEIAD 3/27/24🩵

BREAKFAST (175)

quest chocolate protein shake (170)

flinstone gummy vitamins (15)

LUNCH (230)

school chicken tenders

SNACK (200)

caramel cashew barebells protein bar

DINNER (480)

2 small slices of pizza hut cheese pizza (i was sooooo hungry after volleyball practice)

DESSERT (85) (i use the kodiak brownie mix and sub the oil for zero sugar greek yogurt)

not pictured is the gum i had (10)

TOTAL

1190/1200 calories

94/at least 60g protein (YESSSSS)

102/150g carbs

13/25g fiber

12/45g sugar

47/40g fat

IM REALLLLLLY HAPPY WITH TODAY!!!!

[fitlifemantra]

Best Macro Tracking Apps

Proteins, carbs, and fats are called Macronutrients (macros). Tracking macros can help to build muscle or lose weight. Tracking is made easy with the help of various food diary apps so that you can keep an eye on your macro intake regularly and reach your fitness goals. This article mentions the best macro tracking apps based on their features, which help you change your diet and reach your fitness goals.

[satheessampar]

Sathees Sampar Guides to Nutrition Essentials for Optimal Fitness

In the journey towards achieving optimal fitness, understanding the importance of nutrition is paramount. In this video, Sathees Sampar, a highly experienced and certified personal trainer, shares invaluable insights into the fundamental principles of nutrition for maximizing fitness outcomes. Whether you're a beginner or an experienced fitness enthusiast, this resource offers actionable advice and expert guidance to help you fuel your body effectively, enhance your performance, and achieve your fitness goals.

[vizzyven]

EXPLAINING MACROS LIKE A VIDEOGAME

[letslearnanything]

Ready to revolutionize your meal prep game? Dive into our latest article, "Building a Balanced Meal Prep: Macronutrients Explained," and unlock the secrets to a healthier, more knowledgeable approach to eating. Discover how to perfectly balance your macronutrients for a diet that's not just nourishing but tailor-made to your fitness and health goals. Start your journey towards a well-rounded diet today!

[sarahsdailyfoodjournal]

this was actually quite insane

breakfast:

1 egg + 3 egg whites soft scrambled with sea salt & pepper

1 cocktail croissant air fried for 2.5 minutes

1 oz prosciutto

20g jarlsberg cheese

macros: 363 calories / 15g carbs / 19g fat / 31g protein

[cwbullet]

Editorial: Is a Calorie Just a Calorie?

Calories differ based on the source.   Calorie Definition A calorie is a single measurement of energy, and each calorie is the same in terms of energy.  If they come from a different source, are they different in the way they affect the human body based on the laws of physics and thermodynamics?  Are all calories are created equal on paper, but the way the body breaks down alcohol,…