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3 changes you need to make to your macros today

6/13/2017

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IFYM stands for "If it fits your macros," or is sometimes called flexible dieting.

This method of eating shifts the focus from  calorie- counting, or eating from a restrictive list, and instead gives you the flexibility to eat a variety of foods so long as you meet the certain quantity of macronutrients you need. These three macronutrients are carbs, fats and proteins.



​I see many people in the health & fitness world giving their opinion about macros. Often, they have never spent much time trial-ing it for themselves and just assume that everyone is eating pop tarts and candy to fill their numbers. I do think that the way that many people approach macros could use some more guidance, and this fuels me to coach people on IIFYM even more, and is the driving force behind my new book, MINDSHIFT MACROS

I believe that IIFYM is an absolutely excellent approach to nutrition that is sustainable. It has the ability to teach people SO much about the food that they eat, and what their body needs to thrive.  More so, the way that I coach places a priority on the mindset around food, which for so many people has been skewed over their lifetime so badly, that they don't know what to eat anymore without feeling bad about it.



As a nutrition coach, I take a step-wise approach to teaching people macros. In the beginning, it might consist of a number only approach. This is where you can eat any food source as long as you're hitting the correct number of carbs, fats and proteins. This is an OK place to start for a beginner, but we don't want to hang out here too long.  It often works in terms of a body composition change, but you'll find you're often hungry and you're sacrificing food quality for the sake of eating to hit a number.  To put it plainly, if you eat 100g of brown rice and half a donut these will both provide you with 25g of carbs. However, your body's insulin response, your hunger level and energy level will differ greatly in response to the consumption of these 2 foods. I prioritize health over numbers, always. As you get accustomed to the changes that need to be made by following macros, we will start to increase your nutritional sophistication and begin to fill your macros numbers with the healthiest foods possible.

Here are 3 changes you should make to your macros today--
  • Get at least 50% of your carbs from vegetables.
    • Vegetables contain essential micronutrients that support the physiological function of your body. If you're an athlete you especially need a large quantity of vegetables so that you can train hard and recover quickly. You need vegetables, make no mistake, going without them so that you leave more carbs from cookies and candy is not contributing anything to your health. Health takes priority over your numbers. The essential micronutrients found in fruits and vegetables are necessary to consume each day. You can ignore vegetables no longer! 
  • Make fibre the 4th macro
    • A day of pizza, sugar + beer might get you within 5 grams of your macro goal, and feel like a WIN - you might even see amazing body composition change and continue to lose weight but trust me, if you live long-term in this macro-world your insides will not match your outsides. Low fibre, high sugar eating will cause a myriad of internal issues. Instead, count fibre as another macro to hit each day. This will ensure you are opting for nutrient- dense foods like vegetables, fruits and whole grains.  Fibre helps with blood sugar control, satiety + digestive health. You should be eating somewhere between 20g-40g/ day.
    Eat your fat​
    • In other parts of the world, fat has always been a welcome addition to the table. In North America?  It's been demonized for years, in fact, the priority placed on a low-fat diet is one of the biggest nutrition lies we've been told.  We're only now realizing the truth - eating foods made of healthy fats offers numerous health benefits.  For the purpose of this blog, eating to consume essential fatty acids (EFAs) is a priority. Your body cannot make 2 EFAs - linoleic and alpha-linoleic - and must consume them from the diet.

      In the macro-world, all of the grams of fat you eat contribute to your overall number for the day. 
      Fat is fat, and should be counted, but if you're filling your fat target as a by-product of other foods you're not getting the essential fatty acids your body needs to thrive. Digging a little deeper to avoid inflammation-causing trans fat foods, and instead working to consume the proper amount and proper ratio of omega 3's and omega 6's is something you need to start doing now.
My top 4 healthy fats to start incorporating
into your macros-diet today: 

butter
extra virgin olive oil
coconut oil
avocado
Incorporate these 3 things into your daily nutrition, and watch your body composition, health & vitality be taken to the next level!
pre-order MINDSHIFT MACROS
in health,

Dr. Alli Cain

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MINDSHIFT MACROS — your new lifestyle

6/1/2017

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 | MINDSHIFT MACROS LAUNCHES JUNE 27 |
 [pre order on now! save 40% ]
http://bit.ly/2sj59Xq

“If it fits your macros” is the foundation for unbelievable nutrition + body composition success.
Using this approach through my one-on-one coaching, I have transformed hundreds of people's bodies, fitness + relationship with food.



 But, I wanted MORE!
​

 And now I am ready to bring you MORE!
 
I partnered with Brain-Based Executive Coaches and mindset training masters, MINDSHIFT NINJA, to bring you the latest science-based lifestyle tools to enrich + empower your journey to better health!


We wrote this information-packed ebook, MINDSHIFT MACROS, to encourage you to commit to yourself, fully!  Not only to prioritize your nutrition, but also to invest in training your mindset.


There is no health in isolation.


To obtain true health, that lasts a lifetime, you must work on the fitness of your body, your mind + your soul.


In MINDSHIFT MACROS, we expand on the basics of macros + layer on additional information, education, motivation + inspiration.


MINDSHIFT MACROS ebook includes:
  • MACROS 101: How to set + track your macros to reach your goals
  • SCIENCE-BASED LIFESTYLE TOOLS: Enrich your understanding of gut health, the microbiome, food quality, and more.
  • MINDSET TRAINING FOR NUTRITION: Empowering your Ideal Self
  • 8-WEEK PROGRESS TRACKER: Your accountability tool
  • DR. ALLI’S TOP 5 SMOOTHIE RECIPES!
  • MORE
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