Food for Thought Friday: Macronutrients--- What are they, why do you need them, and more!

Today's Food for Thought Friday delves into the topic of macronutrients. If you're an athlete or a bodybuilder, chances are you've heard of macronutrients! If you aren't though, the concept of macronutrients might be all new to you. This video covers what macronutrients are, why you need them, how much of them you need, and where to get them from! A must-watch for anyone who hasn't heard of macronutrients before, and a great refresher for those who already have! Enjoy!

What are macronutrients?
- Macronutrients are nutrients our body needs in large amounts!
- 3 types: carbohydrates (4 calories per gram), protein (4 calories per gram), and fat (9 calories per gram)

Why does out body need carbohydrates?
- USDA recommends 45-65% of your calories come from carbohydrates
- Carbohydrates are our largest macronutrient!
- Body's best source of fuel that is most easily used for energy
- Carbohydrates turn into glucose which is needed by the muscles, brain, central nervous system, kidneys, tissues, cells

- Simple carbs (simple sugars such as in fruit) vs. complex carbs (brown rice, whole grains, etc.)
- Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

- A note about fiber: fiber is a type of carbohydrate that the body can't fully digest
- Fiber helps the GI tract
- Fiber reduce risk of colon cancer, heart disease, obesity, and high cholesterol
- Fiber is found in fruits, vegetables, and whole grain products

Why does our body need protein?
- USDA recommends 10-35% calories come from protein
- Amino acids are the building blocks of protein
- Essential (our body needs to consume these directly since the body can't make them) vs. nonessential (our body can make these our of other amino acids)
- Animal sources of protein contain all of your essential amino acids
- Plant sources do not, so vegans and vegetarians need to carefully monitor diet!

- Protein is important for tissue repair, immune function, maintaining lean muscle mass, forming hormones/enzymes
- Can be utilized for energy when carbs are not available!

-Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

Why does our body need fat?
- USDA recommends 20-35% calories come from fat
- Fat get a bad rep, but some fat is needed in our diet!
- Fat is the most concentrated source of energy, help body absorb certain vitamins, cushion internal organs, maintain cell membranes, brain tissue is fatty

- 3 types of fat: saturated, unsaturated, trans
- Saturated (meat, butter, lard) vs. unsaturated (olive oil, avocados, nuts, canola oil)--- molecular bonds are filled with molecules vs. unfilled
- Trans fats (snacks, junk food, fried food, margarine) tend to be molecularly altered, so avoid these!
- Saturated and trans fats both increase heart disease risk, as well as raise bad cholesterol and lower good cholesterol
- Choose unsaturated fats, as they decrease heart disease risk, raise good cholesterol, and lower bad cholesterol

In summation:
- Carbohydrates: 45-65% of calories in diet
- Proteins: 10-35% of calories in diet
- Fat: 20-35% of calories in diet
- Some links to figure out your suggested caloric intake: Mayo Clinic, Health Central, and Bodybuilding.com.
 - My personal recommendation, since some people are more carb-sensitive than others, is to begin at the highest percentage of recommended carbohydrate intake, then adjust according to how your body reacts, lowering (within a safe range) if necessary.

- It's good to know these numbers as you begin eating healthier, but calorie counting and macronutrient counting isn't a permanent lifestyle choice for most people! For most people (except athletes specifically), I recommend monitoring these when you first begin trying to eat healthier, for as long as you need to until you can get a rough idea of how many calories and how much macronutrients you should be consuming!

Sweet Treats, Clean Eats: Your V-Day Lucky 7!

With Valentine's Day just around the corner, I know many people will be out there, scouring the stores for the perfect Valentine's Day gift. While many might opt for the typical sugary, processed, artificial box o' chocolates without a second thought--- what about the health-conscious among us? Do we forego the tasty treats? Not if I have anything to say about it! Here's a list of 7 cleaned-up sweet treats to satisfy your Valentine's Day sweet tooth without the guilt!

1. Buckeyes

These buckeyes utilize peanut butter flavored protein powder for a nutritional protein boost, and eliminate many of the calories from traditional buckeyes by utilizing both oat flour and PB2 powder. Not to mention that this recipe uses stevia in place of sugar, and carob chips in place of chocolate. The end result is a delicious chocolatey peanut buttery treat!

1 Scoop peanut butter protein powder (I used About Time/SDC Nutrition)
1 Tablespoon PB2 (powdered de-fatted peanut butter)
2 Tablespoons water
3 Tablespoons oat flour (you can make this easily by putting oats in the food processor and processing them into a flour-like consistency)
2 Packets Truvia/Stevia

In a food processor, combine protein powder, PB2, oat flour, stevia, and water. The mixture will be very sticky and extremely thick! Take the mixture by spoonfuls, and roll into ball shapes, then place on a wax-lined baking sheet. Place the baking sheet in the freezer until the balls are set.

1/2 Cup carob chips
3-4 Tablespoons unsweetened almond milk

In a double boiler, melt the carob chips. Add in the unsweetened almond milk, stirring together with the carob chips to combine fully. You'll want the mixture to be thin enough to be able to coat the buckeyes easily, but not too thin so that it won't stick to the buckeyes either. This was somewhere between 3-4 tablespoons of almond milk for me. Once melted, dip the buckeyes in the carob coating. I did this by dropping the buckeyes (one by one) into the carob coating, rolling them around to get them fully coated, then removing the buckeyes with a spoon. Lastly I placed each buckeye on a wax-lined baking sheet to be returned to the freezer to set again (do not let them freeze fully though). 

2. Chocolate Chip Cookie Fake-Outs

Reading the ingredients, you might be a little thrown off by the inclusion of chickpeas in a dessert recipe, but, trust me, the results are, nonetheless, delicious--- and the taste of chickpeas is undetectable! These cookies are peanut buttery and filled with sweet carob chip goodness. They're softer than traditional cookies, so be careful picking these up! Replacing flour with chickpeas, sugar with maple syrup, and chocolate with carob chips makes for a cleaned-up version of typical chocolate chip cookies!

1 1/2 Cups canned chickpeas, drained thoroughly
1 Teaspoon baking powder
2 Teaspoons vanilla extract (not imitation)
1/3 Cup PB2 (powdered de-fatted peanut butter)
3 Tablespoons water
1/4 Cup maple syrup
1/4 Teaspoon salt
1/2 Cup carob chips (you can also use dark chocolate chips or chopped baking chocolate)

Preheat the oven to 350 degrees. Ensure that the chickpeas are completely drained by patting them down with a paper towel until try. Combine all of the ingredients, except for the carob chips, in a food processor. Fold in the carob chips. Take the mixture by spoonfuls, and place on a foil lined baking sheet. This recipe, for me, makes an even dozen of chocolate chip cookie fake-outs. Bake in the oven for 10 minutes. Be warned--- these cookies will be extremely soft! They won't be easily picked up without falling apart. If, however, you leave them out overnight, then the cookies set quite nicely, making them easier to pick up!

3. PB&J Protein Bars

Everyone knows that PB&J simply belong together--- and this protein bar recipe is no different! The protein powder adds a nutritional boost, and replacing sugar with stevia, jelly with no sugar added preserves, oil with unsweetened applesauce, and milk with unsweetened almond milk cleans up this recipe quite nicely. The end results are a delicious PB&J snack anyone would enjoy, with absolutely none of the guilt!

1/2 Cup vanilla protein powder (For me, this is exactly 2 scoops; I used About Time/SDC Nutrition)
1/4 Cup PB2 (powdered de-fatted peanut butter)
1/4 Cup unsweetened almond milk
1/4 Cup egg whites (about 3 egg whites for me)
1/2 Teaspoon baking powder
1/4 Teaspoon salt
2 Tablespoons unsweetened applesauce
5 Packets Truvia/Stevia
1/4 Cup no sugar added strawberry preserves

Preheat oven to 350 degrees. Combine all of the ingredients, except for the strawberry preserves. Pour the mixture into a lightly oiled baking pan (I used a small bread loaf pan). Drop the strawberry preserves over the mixture by spoonfuls, then, with a fork, swirl the strawberry preserves into the mixture gently. Bake for 15-20 minutes, or until a toothpick comes out clean from the center, ensuring not to overcook the protein bars. 

4. Peanut Butter Protein Fudge

Oh, come on, who doesn't love fudge?! Truth be told, this is not a low calorie treat, so be careful to indulge in moderation. However, the inclusion of protein powder adds some nutritional value to what would otherwise be a dessert made up of only empty calories! The necessity for coconut butter in this recipe ups the fat and calorie content though, so--- again--- don't go downing the entire batch of fudge with reckless abandon!

2 Scoops peanut butter protein powder (I used About Time/SDC Nutrition)
1/2 Cup unsweetened almond milk
1/2 Cup coconut butter

Melt the coconut butter in the microwave for 30 seconds. In a food processor, combine the coconut butter, almond milk, and protein powder. Spread the mixture into a foil-lined container (I used a 5x5 inch tupperware container), and refrigerate until fully hardened.

5. Carob-Covered Strawberries

Fresh strawberries, stems removed
1/2 Cup carob chips
3-4 Tablespoons unsweetened almond milk

In a double boiler, melt the carob chips. Add in the unsweetened almond milk, stirring together with the carob chips to combine fully. You'll want the mixture to be thin enough to be able to coat the buckeyes easily, but not too thin so that it won't stick to the buckeyes either. This was somewhere between 3-4 tablespoons of almond milk for me. Once melted, dip the strawberries in the carob coating. I did this by dropping the strawberries (one by one) into the carob coating, rolling them around to get them fully coated, then removing the buckeyes with a spoon. I then placed each strawberry on a wax-lined baking sheet to be returned to the freezer to set again (don't let them freeze fully though!).

6. Chocolate Bark

This chocolatey treat isn't true chocolate bark, but it's still delicious nonetheless. Largely made up of vanilla Greek yogurt, the end result tastes something like a creamy fudgesicle. The possibilities are endless with this one; you can add all sorts of mix-ins--- nuts, dried fruits, coconut, granola, crumbled pretzels, carob chips, and so much more. This makes for a truly customizable treat!

1 Cup vanilla Greek yogurt
3 Tablespoons unsweetened cocoa powder
3 Tablespoons unsweetened vanilla almond milk
4 Packets Truvia/Stevia
Mix-Ins: Walnuts, Almond, Coconut, Dried Cranberries, Dried Raisins, Etc.

In a bowl, combine yogurt, cocoa powder, almond milk, and stevia. Mix in any ingredients you choose. I made one batch of coconut almond "chocolate bark," and another batch of dried cranberry walnut "almond bark." Spread the mixture into a foil-lined container to be placed in the freezer (I used 2 5x5 inch tupperware containers). Once frozen, break apart into large pieces to consume.

Note: this recipe was inspired by my Instagram pal, lilsipper (follow her on Instagram and like her on Facebook!) who made a non-chocolate version!

7. Single Serving Chocolate Power Cookie

No Valentine for Valentine's Day? Well then, I've got the treat for you--- a chocolate power cookie for one! Using mashed avocado and unsweetened applesauce for moistness, and getting a nutritional boost from chocolate protein powder, this chocolate cookie is an indulgence you won't regret eating. And--- as a bonus--- this chocolate cookie will be so good that you just might find yourself being glad you don't have a Valentine that you'd have to share this one with!

1/2 of an avocado
1/4 Cup chocolate protein powder (I used About Time/SDC Nutrition)
1 Tablespoon unsweetened cocoa powder
1/2 Tablespoon unsweetened applesauce
1 Packet Truvia/Stevia
1 Tablespoon carob chips (or dark chocolate chips or chopped baking chips)

Preheat oven to 375 degrees. In a food processor, combine all of the ingredients except for the carob chips. Gently fold in the carob chips. Place the mixture on a foil-lined baking sheet, and bake for 15-20 minutes. Watch the cookie carefully, as it will become dry if you bake the cookie for too long!

Food for Thought Friday: Food Labels & Food Claims!

Today's Food for Thought Friday segment delves into food labels and food claims. With so many food claims out there--- organic, natural, reduced fat, low fat, enriched, and more--- it can be hard to understand what these terms mean, and how they should impact our food choices while grocery shopping. So today I've outlined all of the important information for you. Everything from how to read a food label to understanding different food claims is covered--- check it out guys!

How to read a food label:

1. Check the serving size. Ask yourself if that's a reasonable amount for a serving. If it's far less than the amount you'd realistically consume, then the food label is somewhat skewed.

2. Check the calories and the calories from fat. General guidelines: around 50 calories is low range, 100 calories is mid range, and 400 calories is high range. You'll want to choose foods within the low to mid caloric range. Again, keep the serving size in mind!

3. What nutrients you should limit. These include your unhealthy fats, cholesterol, and sodium. You'll want to keep these nutrients in low consumption, so look for foods that contain low amounts of these. 5% or less of your daily value would be considered low.

4. What nutrients you should ensure you get enough of. These include fiber, vitamins, and other nutrients. You'll want to ensure you're getting enough of these nutrients, so look for foods that contain higher amounts of these. 20% or more of your daily value would be considered high.

5. Check the ingredients. Ideally, if you're eating clean, the ingredients list should be relatively short and it should be comprised of ingredients you know. A lengthy ingredient list full of ingredients you can't pronounce is the hallmark of processed, artificial, synthetic foods!

Handy graphic to help you learn how to read a food label quickly & easily

Food claims

Calorie free: Less than 5 calories
Sugar free: Less than 0.5 grams of sugar

Fat free: Less than 0.5 grams of fat
Low fat: 3 grams of fat or less
Reduced fat or less fat: At least 25 percent less fat than the regular product
Low in saturated fat: 1 gram of saturated fat or less, with not more than 15 percent of the calories coming from saturated fat

Lean: Less than 10 grams of fat, 4.5 grams of saturated fat and 95 milligrams of cholesterol
Extra lean: Less than 5 grams of fat, 2 grams of saturated fat and 95 milligrams of cholesterol

Light: At least one-third fewer calories or no more than half the fat of the regular product, or no more than half the sodium of the regular product

Cholesterol free: Less than 2 milligrams of cholesterol and 2 grams (or less) of saturated fat
Low cholesterol: 20 or fewer milligrams of cholesterol and 2 grams or less of saturated fat
Reduced cholesterol: At least 25 percent less cholesterol than the regular product and 2 grams or less of saturated fat

Sodium free or no sodium: Less than 5 milligrams of sodium and no sodium chloride in ingredients
Very low sodium: 35 milligrams or less of sodium
Low sodium: 140 milligrams or less of sodium
Reduced or less sodium: At least 25 percent less sodium than the regular product

High fiber: 5 grams or more of fiber
Good source of fiber: 2.5 to 4.9 grams of fiber

Organic claims

- Regulated by the U.S. Department of Agriculture (USDA). In 2002, 4 classes of "organic" foods were identified. Independent accredited certifiers verify these claims.

- 100% Organic: Must be 100% organic. Contains only organic ingredients with no antibiotics, hormones, genetic engineering, radiation, synthetic pesticides, or synthetic fertilizers. Can show the USDA's organic logo and USDA's organic seal.
- Organic: Must be at least 95% organic, provided the remaining 5% of the ingredients are not available from organic sources. Can also display the USDA's organic seal.
- Made with organic: Foods that are at least 70% organic can use this phrase to describe only the organic ingredients.
- Organic ingredients: Foods that are less than 70% organic can only use the phrase organic on the ingredients list to describe organic ingredients.

- Natural: No regulation for the term "natural" exists. Manufactures can use this term with much discretion, so choose foods labeled "natural" with caution. This term is generally taken to mean that it does not contain artificial dyes, flavors, or substances.

Grain claims

- Multigrain: Foods that contain more than one type of grain. There is no regulation on how much or what type of grains though, so there may not be healthy grains included.
- Whole Grain: Foods that have at least a small portion of whole grain. There is no regulation on how much, so it may be a very small portion of healthy grains included.
- 100 % Whole Grain: Foods made with only whole grains. These are the best food choices of all the grain food label claims.

Nutrient claims

- Fortified: Foods that have nutrients added to them (beyond the naturally occurring ones)
- Enriched: Foods that have nutrients which have been lost during processing added back to them
- Fortified foods tend to be a better choice than enriched foods

- Good source of: These foods contain at least 10% of the daily recommended amount per serving 
- High source of: These foods contain at least 20% of the daily recommended amount per  serving

Miscellaneous food claims
- These have little to no regulation
- Choose these foods with caution

- Green
- Contains antioxidants
- Strengths immune system
- Doctor recommended

In the end
- Make informed food choices!
- Be skeptical of food claims!
- Always check food labels!

Step Up Your Fitness Game: 5-Day Clean Eating Challenge Group! Limited Spots Open!

Even though I've been eating clean for the longest time now, I understand all too well how overwhelming eating clean can be for beginners. I know--- because I was once there myself! I made a lof of mistakes, eating things I "thought" were clean, but actually weren't clean at all. I wasted a lot of time on flavorless meals, eating chicken, brown rice, and veggies ad infinitum, because I wasn't aware of all of the delicious clean eats out there. Over time, I've learned from my mistakes, and I've become passionate about eating clean along the way. As such, the last thing I want is for anyone to experience the same difficulties I did when I started eating clean!

So, because of this, I'll be leading a 5-day clean eating challenge group starting on 02.10.14. When you commit to joining this challenge group, you'll receive a no-brainer guide to eating clean, put together by myself personally. You'll get a meal plan for the entire challenge, a grocery list to help you prepare fot the challenge, as well as easy-to-follow recipes along with instructions. Moreover, you'll also gain entry into a private challenge group. As a member of this challenge group, which will be led by me personally, you'll receive daily motivation, nutritional education, and the chance to connect with others interested in eating clean. Whether your goal is to lose weight, gain muscle, look better, or feel better, this challenge group can help you work towards your goals!

Of course I am offering all of this for FREE, so this is an opportunity you truly do not want to miss. Unfortunately I can only work with so many people at one given time, so limited spots are available in my challenge group. If you're at all interested (which, really, if you care about your health and fitness even the slightest bit---- you should be!), don't hesitate to e-mail me for more information at muddymelissa@gmail.com

Food for Thought Friday: Artificial Sweeteners--- Too Good to be True?

Today's Food for Thought Friday discusses artificial sweeteners. When you're eating clean, your goal is to avoid anything artificial. Yet a lot of people still consume artificial sweeteners while claiming to eat clean--- justifying that choice by claiming that the low calorie benefits in the short term outweigh the potential health risks in the long term. Today, I'll discuss some of the benefits, research, alternatives, and my opinions in regards to artificial sweeteners!

Artificial Sweeteners: Possible Benefits
- Weight control
- Diabetes control

Sucrose (AKA Sugar)
- Empty calories (high in calories--- but no real nutrients)
- Bad for your teeth
- CSPI labels "cut back"
- Avoid/Eliminate if attempting to eat clean!

Aspartame (AKA Equal/Nutrasweet)
- A 1970s study linked aspartame to brain cancer, but FDA approved aspartame anyway, viewing the study as inconsequential
- A 2005 study by Cesare Maltoni Cancer Research Center of the European Ramazzini Foundation of Oncology and Environmental Sciences linked aspartame to lymphomas, leukemias, and various tumors, such as kidney tumors
- 2007, again by the Cesare Maltoni Cancer Research Center, studied the effects of aspartame on rats in utero, and linked aspartame to leukemias, lymphomas, and breast cancer
- 2010, the Cesare Maltoni Cancer Research Center studied the effects of aspartame on mice in utero this time, linking the artificial sweetener to liver and lung cancer
- Aspartame has also been linked to weight gain, headaches, and dizziness
- CSPI labels "avoid"
- CSPI has given aspartame the lowest food additive ranking!

Saccharin (AKA Sweet N Low)
- A 1970s study linked saccharin to bladder cancer in rats
- Further studies showed saccharin caused cancer of the uterus, ovaries, skin, blood, and other organs
- Saccharin was banned in Canada
- The FDA considered banning it and placed a warning label on it
- The FDA ultimately decided not to ban it due to "lack of evidence" in human subjects
- Is lack of evidence of evidence of safety?
- CSPI labels "avoid"

Sucralose (AKA Splenda)
- Pre-FDA study showed shrinkage of the thymus gland, leading to immune system problems, yet it was approved by FDA anyway
- A 2002 study showed (in high amounts) it caused DNA damage in mice
- A 2008 study showed it reduced the amount of good bacteria in the GI tract
- A 2012 study, similarly, linked it to IBD (inflammatory bowel disease)
  - A 2012 study by Cesare Maltoni Cancer Research Center studied the effects of sucralose on mice in utero, and found links to leukemia
- CSPI labels "caution"

High Fructose Corn Syrup (AKA HFCS)
- It has been linked to obesity, cardiovascular disease, type 2 diabetes, metabolic syndrome, and fatty liver disease
- Is HFCS worse than sugar though? Researchers are still undecided
- CSPI labels "cut back"
- If you're eating clean, then avoid/eliminate this as you would sugar!

Sugar alcohols (AKA Sortbitol, Xylitol, Mannitol)
- Sugar alcohols are not actual alcohol, just molecularly closely related to alcohol
- They're often used in sugar free foods marketed towards diabetics
- However diabetics should be careful, as they do contain carbohydrates, and can cause an increase in blood sugar
- Proven to cause bloating, GI distress, and diarrhea when consumed in large quantities
- Labels state "do not consume in large quantities"
- CSPI labels "cut back"

Clean Sweetener Alternatives
- Agave Nectar
- Honey
- Maple Syrup
- Molasses

Artificial Sweeteners and Weight Gain
- Artificial sweeteners have been linked to weight gain, even though they are relatively low in calories
- Why is this? Researchers believe that artificial sweeteners interfere with natural digestive pathways, since they send sweet signals to the brain during digestion, yet no sugar is actually being ingested
- This leads to a decrease in satiety (feeling satisfied), causing a person to eat more as a result. Basically, your body tastes what it thinks is sugar, and keeps waiting for that sugar to arrive--- only it's artificial sweetener, so the sugar never arrives. 
- As a result, you're more likely to eat more, ultimately gaining weight over time with the use of artificial sweeteners

Make Informed Food Choices!
- Whatever you choose to put in your body, make sure that you're educated about it!
- Artificial sweeteners may or may not be safe--- it's up to you to decide where you stand on it!
- Me personally? I choose to err on the side of caution! I won't sacrifice my long term health for my short term goals!

What's Your Take on Artificial Sweeteners?
- I'd love to hear your thoughts, opinions, comments, and feedback!

xoxox,
Muddy Melissa

Clean Spaghetti Sauce! Crockpot Recipe!

Tonight's clean eats recipe is a cleaned-up version of spaghetti sauce. As a bonus to being clean and healthy eats, this sauce also adds in some shredded zucchini for a nutritional boost, and I defy any zucchini-hater out there to taste the zucchini in this sauce! It can be so tempting to reach for a jar of Ragu after a long day of work, but you're compromising your health for the sake of convenience. This crockpot recipe makes a huge batch of 100% clean spaghetti sauce that's great to freeze for you to use later! So you can eat clean and be convenient! Read on for the details guys!

Recipe:
Clean Spaghetti Sauce (Crockpot Recipe!)

4 Large tomatoes, diced
2 Cups shredded zucchini (About 1-2 zucchinis--- I popped mine into the food processor to shred quickly)
1/2 of a red onion, chopped
6 Ounces chopped mushrooms
5 Garlic cloves, chopped
1 Bay leaf
2 Tablespoons parsley
1/2 Teaspoon pepper
1/2 Teaspoon salt
1 Teaspoon oregano
1 Teaspoon basil
2 8 Ounce cans of tomato sauce (the only ingredient should be tomato!)
2 Tablespoons instant tapioca

Optional: lean ground turkey, lean ground beef, lean ground chicken

Combine all ingredients except for the meat in the slow cooker, ensuring that everything is mixed thoroughly. Cook on high for 4 hours. Remove the bay leaf before serving. Serve meatless (Meatless Monday, maybe?!), or serve with cooked ground turkey, beef, or chicken. Use this as you would traditional spaghetti sauce--- I served mine with spaghetti squash for a delicious yet low carb dish! Yum!