Anmol Sadarangani - Client Transformation

Do you calculate your MACROS ?

The consequences of poor nutrition and a lack of exercise are serious.

- Amy Klobuchar

Yes, I do calculate my macros. 

Immediately upon waking, we need our cup of coffee or a cup of hot ginger tea with a crispy khari. We follow this routine as a nom, since over years now. Which then continues throughout the day, usually resulting in fat gain. 

Imagine if we could eat the same thing but in a calculated amount, distributed well in the entire day, it won't be a drastic change but rather a pleasant and a systematic way of eating, more calculated & more precise. 

for e.g.: 

1 cup of tea / coffee on waking

B/F : 2 eggs with 100g sautéed veggies

Mid Morning : 1 cup green tea with 30g almonds 

We relate food to emotions, which can sometimes be out of our strings, but what if we could even control that by just calculating how much we are eating.We must know our portion size so up to the par that we don't no more require a measuring cups for our meals. 

Carbohydrate + Protein + Fat = 

Total Calories

Carbohydrates : they are the energy source of our body, or we call them as our entertainment food source. I can't think of any more useful property of carbohydrate.

Proteins : as we say the muscle building macro nutrient. Per gram of protein contains 4 calories which is required in abundance in our body. 

• Proteins are broken down into small parts called AMINO ACID during digestion.

• The Human Body requires amino acids in large quantities to order to maintain good health.

There are 9 major / essential amino acids : 

Histidine, Isoleucine, Leucine,Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.

These amino acids cannot be synthesised by the body & thus must be supplied through our protein rich diet. 

Protein also has many other useful purposes such as :

• Sports specific : Eg; Bodybuilding, Marathon runners, CrossFit athletes, MMA fighters. 

• Clinical treatments : Eg; Skin treatments, Surgery recover, Intense Bowel surgery,  bone rejoining. 

Fats : Oh! They are so yum!

Butter, cheese, Ghee, Olive Oil etc .. 

This is one of the most neglected macro nutrient from our diets, its nothing but fear.

We can add butter on bread but we cannot add ghee in chicken gravy. Why?

These are reasoning  that we humans have made up in our mind. 

Fat has immensely great benefits such as :

• Dietary fats are of 2 types which are commonly used in our daily diet - Saturated Fat & Unsaturated Fat.

• Fats are essential for our body to support cell growth. 

• Fat helps in protecting our organs and help keep our body warm. 

• Fats help your body absorb some nutrients.

• Fat helps in secreting & regularising hormones of our body.

Few examples of MACRO calculating : 

Dinner : [Stri - fried Snap Peas] 

Olive oil - 10g / 2 tb spn
Snap peas whole - 50g
Crushed roasted peanuts - 15g
Spices
Salt & Pepper

*This calculated portion of food will help you in tracting your total calorie inatake throughout the day. It will also help you in keeping a check on your exessive carbohydrate inatake. * 

Healthy Living in 2020

Top 3 ways to live "Healthy" in 2020 

1. Strength Training.

If you haven't adapted to this style of training you should start in 2020. Its one of the BEST ways to loose FAT, as it not only sheds your fat but also restrains your body from excessive muscle loss. Weight loss as an option is not good, we must always target on loosing the stubborn fat than our muscles.

Few Benefits of Strength Training are :

• Makes you stronger and fitter. ... 

•  Protects bone health and muscle mass. ... 

•  Targets on visceral / stubborn fat loss ... 

•  Helps you develop better body mechanics. ... 

•  Aids with chronic disease management.

•  Improve your BMR / Metabolism ..

•  Improves your energy levels ..

•  Helps in more calorie burn  ...

•  Better cardiovascular health ...

•  Controlled blood sugar ..

•  Elevates mood ..

•  Regulates sleep ..

2. Cook in Butter/Ghee.

When food is cooked in ghee or butter it gives an earthy taste to the food, which is impossible to get in refined oil.

Ghee is a saturated fat which is a healthy type of fat as it has many beneficiary rolls in the body.

It helps in regulating & balancing our hormones, mainly our sex hormones.

Most of our fat-soluble Vitamins - A, D, E & K is usually absorbed in the our fat tissues.

Dietary Fat helps to maintain our body temperature & keeps us warm.Fat also gives us the feeling of satiety. 

The good fats include : ghee, butter, olive oil, coconut oil, fish oil.

Omega 6 which is obtained through Olive oil..

Omega 3 which is obtained through Fish oil or Flax seed oil.

3. Don’t forget your Antioxidants.

Antioxidants basically supports & helps our body to fight against the cell damage that the free radicals cause due to excessive stress & environmental pressures.

Antioxidants can be supplemented and can also be taken through your daily diet.

If your diet consists of fresh green veggies & berries which are a rich source of antioxidants.

Berries contain a large amount of antioxidants such as Vitamin C, anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce disease risk.

The best time to take an antioxidant supplement is post a strenuous workout or just before bed so the antioxidants can do a better job.

Antioxidants are said to prevent your overall health & keep you free from uncalled flues.

Free radicals are like the waste substances of the body which is usually produced in an unlikely situation for the body.

For example when the body goes under any kind of mental or physical stress (Workout), caused by an unpleasant situation (argument, stress, not enough rest). 

Mixed Berries