Macronutrients: The Daily Jigsaw
Hellohello! Dropping in after a day off blogging yesterday. I watched the Movie Kick Ass instead of blogging last night, and might I say, it was indeed kick ass. A little more gory than what I can usually stomach, but it was both hilarious and imaginative as well :)
First things first, lets discuss waffle makers.
Seeing as I’ve been eating a ludicrous amount of homemade waffles lately, it’s only natural that I’ve been getting more inquiries into what kind of iron I use.
Behold, the Proctor Silex Morning Baker Waffle Iron.
Cost me $30 at Walmart, use it at least once a week and have absolutely no complaints. Cooks fast and evenly.
It should also be mentioned that you must spray your waffle iron with non-stick spray even if it’s non-stick. Unless you like scrambled waffles, then do as you wish.
There are a million waffle recipes out there, but I prefer a high-protein version. I have three versions of protein waffles: oatmeal cottage cheese, dairy-free-ish, and new one that has yet to be named.
Yesterday, I went for the new recipe because it requires fewer ingredients. I got a little creative for Waffle Wednesday, adding fresh blueberries and dollops of almond butter to the batter after I poured it on the iron.
After 3-5 minutes it was smooshed to perfection.
I used to have one of those waffle irons that made the two rectangles at a time, much like a panini press. I do not recommend those as the waffles are small and take forrreeverrr to cook. Like 10 minutes for two little ones.
These are not full-size belgian waffles. I don’t fill the iron so I get two smaller ones instead of one big one. That way it feels like I’m eating more :)
The pockets of almond butter cooked in were awesome!!
Dipped in sugar-free syrup of course, because a waffle is not a waffle without syrup.
Now onto today’s second topic…
Balancing out your daily macronutrients.
As I’m sure most of you know, macronutrients are the three categories of food from which your body gets energy – carbohydrates, protein, fat.
I have to start out by saying that everyone’s macronutrient ratio is different. Some people do really well on high carb, others well on high protein. Me personally, I do best on a ratio between 40-40-20 and 33-33-33. The first number represents the percentage of calories in a day that comes from carbs, the second is the percentage of protein, and the last is fat.
I don’t track calories, so I usually just wing it. Every day doesn’t always balance out, and sometimes I just need to go with my cravings, but you get the point ;)
My breakfast ratio is always the same 33-33-33. I always have a carb that comes from grains (bread, oatmeal) and/or fruit. I always have lots of protein with the addition of a good serving of fat. Sometimes they come together, like in the case of whole eggs or bacon. Sometimes I add them separately, such as adding protein powder and peanut butter. Every breakfast needs to have a good amount of all three ratios for me to feel satisfied for the rest of the day. This is the one meal that never changes and I’m most particular about.
The rest of the day, I just go with the flow :)
Mid-morning I usually snack on some fruit accompanied by cheese or nut butter.
Usually a little low protein, but lunch comes soon enough.
Lunch is typically a sandwich, pita, or salad.
Sandwich and pita lunches are higher on the carb end. If I had nut butter in the morning snack, then I don’t stress about getting fats in my lunch. If not, I’d go for something like the above which has high-fat tofu balls.
My salad lunches however are higher on the protein.
My salads are always a mass of veggies topped with a protein and a fat if I can sneak it in.
The protein here is cottage cheese, but I also do tuna, chicken, pork, etc. My salad fats are nuts, full-fat cheese, dressing oil, or in this case a hard boiled egg with the yolk. The protein and fats are what keep me full!
In the afternoon, I munch on something similar to my morning snack. Sometimes I grab a nutrition bar, wasa crackers, hummus, carrot sticks, or a protein bar of my own. I don’t stress too much over my in-between snacks, so long as they’re not too heavy on the calories and can keep me going until my next meal.
If my lunch was high on protein, like the above salad, then I have a dinner that’s a little more on the carb-y side.
I’ll put my protein between some bread – like here where I had a spicy turkey black bean burger in a pita with sauerkraut.
And I’ll go for a starchy vegetable on the side, like microwaved sweet potato chips!
However, if lunch was on the carby side, then I try to stick to protein and green veggies for dinner. Remember, I’m trying to balance out my protein and carbs for the day, with a few servings of fats!
I had a tuna pita for lunch today, so instead of having more carbs for dinner, I stuck the turkey black bean burgers on a bed of frozen veggies with salsa and some laughing cow cheese.
Now, you may have noticed my snacks throughout the day still keep my carbs a little high. I balance it all out right before bed with a high protein snack.
My favourite is mixing around 40g of protein powder with cocoa powder, and dissolving it in a smidge of water to create a sticky “batter” like consistency. Strange, perhaps. But it’s absolutely delicious. More over, I find I wake up with less of a belly pouf in the morning when I eat straight up protein before bed instead of the bags of popcorn I used to eat ;)
Hopefully that gives you some insight on how to balance out your macros for the day! I never meal plan and just figure it out as I go. If my day so far as leaned toward one or two macros, then I just make sure I get a good serving or two of the lagging macro in my next meal. As I said at the beginning, everyone’s bodies respond differently to different macronutrient ratios, so don’t be scared to experiment!
Question of the Day: Do you focus on macronutrient ratios? Meal plan? Go with the flow?