What Counts

You Count 

 

A quick google search for "healthy dinner" turns up billions of results.
Literally, 2,610,000,000 results appeared in 0.82 seconds.

Presented with too many choices, we throw up our hands and order take out. 

Why bother trying to "eat healthy" when we are not seeing the results?

 

The good news is that your intention to eat well has put you on a great path. 

And your desire for true health is the reason you found yourself at yourgoodcarma.

 

MAKE Healthy MEAN Effective

 

A healthy meal becomes an effective meal when you apply these helpful decision-making filters:

  • choose whole food seasonal ingredients 
  • create a balance of macronutrients for every meal
  • make every meal calorie-conscious

Easier said than done? 

Begin with just one meal. 

 For Immediate Help ~ Get Started Here

With time and practice creating balanced, calorie appropriate meals made with easy to find ingredients will become second nature.

 

FOUNDATION of YOURGOODCARMA

...like all science-based tenants, the information below is subject to change based on gaining new information from meta data, peer-reviewed journals, and evidenced-based research...

 

What are your body composition goals?

Do you want to weigh more? weigh less? or do you know that you want to build more muscle? or gain functional strength? 

Is your diet...

  • calorie conscious: are adequate calories available throughout the day?

Does your diet contain...

  • seasonal ingredients: do you eat a variety of seasonal fruits and vegetables to ensure a variety of micronutrients?

Is your diet...

  • macronutrient balanced? more on macro balance below

 

You have good intentions.

Make your good intentions your true health reality. 

You can create meals that are ideal for optimal human health and optimal for the health of the planet.

For example:

  • include local sustainable seafood, poultry, and eggs but avoid mammals

Avoiding mammals can reduce a significant source of dietary saturated fat but also reduce the draw on feedlots and western beef and pork factory farming. 

  • increase the balance of protein towards plant-based sources 

Increasing plant based proteins increases diet diversity and reduces the draw on animal resources.

 

Understanding how to build an effective lifestyle diet on an informed foundation: 

  1. What are macronutrients (macros for short)?
  2. Why calculate macronutrients?
  3. Why count calories?

  

MACRONUTRIENTS

Every whole food is composed of protein, fat, carbohydrates, or a combination of each.

Protein, Carbohydrates, and Fat are the BIG or MACRO nutrients that are essential for human health.

Each type of macronutrient plays a uniquely vital role in your body’s daily functions.

 

Carbohydrates

Carbohydrates help fuel exercise and support brain function, and power cellular processes like nerve impulses and muscle contraction.
Carbohydrates can represent 40% to 55% of your daily caloric intake, depending on your level of activity.

Carbohydrates break down into glucose, or blood sugar, which then becomes the main source of energy for your body's cells, tissues, and organs.

Eating regularly, and enjoying eating slow-digesting carbs, are just two great ways to manage blood sugar, fuel your body for daily activities, as well as recover from exercise.

We like using whole sources of carbohydrates:
• Whole grains, such as whole wheat, steel-cut oatmeal, quinoa, and brown rice
• Whole fruits, including oranges and bananas
• Beans and other legumes, such as lentils and chickpeas

 

Proteins

Dietary proteins support a wide range of processes in your body, including tissue production and maintenance, organ function, and enzyme support.

The Academy of Nutrition and Dietetics recommends .8 to 1 gram of protein per kg of body weight each day.

At yourgoodcarma we create menus and meal suggestions with a protein range from 25% to 30% of total calories.

Nutritious sources of protein that are included in yourgoodcarma meal suggestions:
• Eggs, poultry, and fish 
• Vegetables
• Whole grains
• Beans, seeds, and nuts
• Soy products, such as tofu and edamame

 

Fats

Healthy fats are an important part of a balanced diet. Fats help your body store energy, transport fat-soluble vitamins and protect your organs.

Your daily caloric intake should be 20% to 35% from fat, we focus on unsaturated fats and limit saturated and trans fats whenever possible.

Foods that can supply you with the fats you need are:
• Poultry and fish
• Avocados
• Oils, such as coconut oil and olive oil
• Nuts and seeds

 

Macronutrients vs. Micronutrients

Carbohydrates, protein, and fat are MACRO or BIG essential nutrients 

Micronutrients are nutrients that are micro or smaller but just as essential for vibrant human health as macronutrients.

Micronutrients are the vitamins and minerals that are inherent in minimally processed whole foods.

Eating in alignment with the seasons ensures the presence of a variety of micronutrients.

At yourgoodcarma, we avoid a reductionist approach (supplementation) and prefer to create human health through a whole food diet.

Packing each day with the most nutrient-dense foods is sometimes unrealistic - life happens - which is why we recommend filling the gaps with quality supplements.


CALORIES

Calories In and Calories Out (or CICO for short) is a brief way to say that yes, calories matter but maybe not in the way that you might think they matter.

Calories are simply a way to measure the energy that food provides.

 

You may have heard the old axiom "eat less move more".

Consuming excess calories or more calories than you burn can lead to weight gain.

Consuming inadequate calories or fewer calories than you need can lead to weight loss.

 

In theory, "eat less move more" sounds good because CICO is irrefutable - like gravity is irrefutable - we can observe over and over gravity's effect on the apples that fall from trees and gravity's effect of keeping us tethered to the earth.

But we are complex organisms. 

Eating is complex, multilayered, and nuanced.

 

In fact...

Most of us need to EAT MORE - more fruits, more vegetables, & more lean protein.

And most of us need to MOVE MORE - but in ways that we may not be currently moving - more stairs, more lifting, more dancing:)

 

But we do not eat calories or macros... we eat food.

 We recommend allowing for a little gray area in the numbers and focusing on the other reasons we eat:

  • The pleasure of taste.
  • The joy of the company of others.
  • And the benefits of aligning with what mother nature has to offer.

We use a variety of sources governed by food scientists that quantify the numbers meticulously and we spend an inordinate amount of time getting these numbers as close to accurate as possible.

Calculating calories is complicated by multiple factors beyond our needs and control. We do our best to be as accurate as possible but the variables are innumerable!

Learn More

Join yourgoodcarma in ditching diet culture and just learning more about what, when, and how much you need to feel your best every day.

 

 

If reading/ talking about calorie counting triggers fear, guilt, or shame, please seek the counsel of a Registered Dietician Nutritionist. RDNs are specifically trained in creating healthy relationships with food. This is one of the best.

 

 

 

 

Reverse engineer the old standard of how meals are created.
Begin with a seasonal vegetable and then build a meal by adding in lean protein and healthy fats.
Keep it macronutrient balanced and calorie specific to your goals.

To get help with your plan, join the seasonal reset.

Seasonal Reset