Tyler!English!FitnessSystems! English... · The!Clean!Fifteen™!!...
Transcript of Tyler!English!FitnessSystems! English... · The!Clean!Fifteen™!!...
Tyler English Fitness Systems
Macronutrient Counting
Guide Book
DISCLAIMER Before beginning any exercise or nutritional program, it is
recommended that you consult your physician. Tyler
English, Tyler English Fitness Systems, LLC, Tyler English
Fitness, LLC and any contributing authors to the
Macronutrient Guide Book will not assume any liability,
expressed or implied resulting from the application or
misapplication of any of the information presented in this
eBook.
Macronutrient Counting Guidebook Finding Healthier Food............................................................................4-‐5 Dirty Dozen/Clean 15...............................................................................6 Determining Macronutrient Guidelines...........................................7-‐8 Carbohydrate...............................................................................................9-‐10 Proteins..........................................................................................................11-‐12 Fats...................................................................................................................13 Dairy................................................................................................................14
Finding Healthier Food
You can lower your pesticide consumption by nearly four-‐fifths by avoiding the 12 most contaminated fruits and vegetables and instead eating the least contaminated produce, according to EWG calculations. When you eat the 12 most contaminated fruits and vegetables, you’ll be exposed to an average of 10 pesticides a day. When you choose fresh produce from the 15 least contaminated fruits and vegetables, you’ll consume fewer than 2 pesticides per day.
The Dirty Dozen
Of the 12 most contaminated foods, 7 are fruits: peaches, strawberries, apples, domestic blueberries, nectarines, cherries and imported grapes. Notable findings:
• More than 96 percent of peaches tested positive for pesticides, followed by nectarines (95.1 percent) and apples (93.6 percent).
• Nearly 86 percent of peaches contained 2 or more pesticide residues ‚ followed by apples (82.3 percent) and nectarines (80.6 percent).
• Strawberries and domestic blueberries each had 13 pesticides detected on a single sample. Peaches and apples were second, with 9 pesticides on one sample.
• Peaches had been treated with more pesticides than any other produce, registering combinations of up to 67 different chemicals. Strawberries were next, with 53 pesticides and apples with 47.
Celery, sweet bell peppers, spinach, kale, collard greens and potatoes are the vegetables most likely to retain pesticide contamination:
• Some 95 percent all celery samples tested positive for pesticides, followed by imported cucumbers (84.5 percent) and potatoes (84.2 percent).
• Nearly 85 percent of celery samples contained multiple pesticides, followed by sweet bell peppers (61.5 percent) and collard greens (53.2 percent).
• A single celery was contaminated with 13 different chemicals, followed by kale (10), and collard greens, domestic green beans, spinach and lettuce (9).
• Celery had been treated with as many as 67 pesticides, followed by sweet bell peppers (63) and kale (57).
The Clean Fifteen™
The vegetables least likely to test positive for pesticides are onions, sweet corn, sweet peas, asparagus, cabbage, eggplant and sweet potatoes.
• Asparagus, sweet corn, and onions had no detectable pesticide residues on 90 percent or more of samples.
• More than four-‐fifths of cabbage samples (82.1 percent) had no detectible pesticides, followed by sweet peas (77.1 percent) and eggplant (75.4 percent).
• Multiple pesticide residues are extremely rare on vegetables low in overall contamination. No samples of onions and corn showed more than one pesticide. Sweet potatoes showed multiple pesticides in 9.3 percent of samples.
• The most contaminated single sample among the low-‐pesticide vegetables showed 4 different chemicals.
The fruits least likely to test positive for pesticide residues are avocados, pineapples, mangoes, kiwi, domestic cantaloupe, watermelon, grapefruit and honeydew.
• Fewer than 10 percent of pineapple, mango, and avocado samples showed detectable, and fewer than one percent of samples had more than one pesticide residue.
• Nearly 60 percent of honeydew melons had detectable pesticides but only 14.2 percent of samples contained more than one residue. Grapefruit had residues on 54.5 percent of samples, and 17.5 percent showed multiple pesticide residues.
Clean Fifteen: 1. Sweet Corn 2. Pineapple 3. Avocado 4. Asparagus 5. Sweet Peas 6. Mango 7. Eggplant 8. Cantaloupe – domestic 9. Kiwifruit 10. Cabbage 11. Watermelon 12. Sweet Potato 13. Grapefruit 14. Mushrooms 15. Onion
Dirty Dozen: 1. Celery 2. Strawberries 3. Peaches 4. Spinach 5. Nectarines – imported 6. Grapes – imported 7. Sweet bell peppers 8. Potatoes 9. Blueberries – domestic 10. Lettuce 11. Kale/collard greens 12. Apples
Determining Macronutrient Ranges MALE Recommendations Height Macronutrient Ranges Under 5’ Protein – 100 – 120
Carbohydrates – 120 – 150
Fat – 35 – 40 5’ – 5’4” Protein – 110 – 130
Carbohydrates – 130 – 160
Fat – 40 – 45 5’ 5” – 5’ 8” Protein – 120 – 140
Carbohydrates – 140 – 170
Fat – 45 – 50 5’ 9” – 6’ Protein – 130 – 150
Carbohydrates – 150 – 180
Fat – 50 – 55 6’ 1” – 6’ 4” Protein – 140 – 160
Carbohydrates – 160 – 190
Fat – 55 – 60
FEMALE Recommendations Height Macronutrient Ranges Under 5’ Protein – 60 – 80
Carbohydrates – 80 – 110
Fat – 20 – 25 5’ – 5’4” Protein – 70 – 90
Carbohydrates – 90 – 120
Fat – 25 – 30 5’ 5” – 5’ 8” Protein – 80 – 100
Carbohydrates – 100 – 130
Fat – 30 – 35 5’ 9” – 6’ Protein – 90 – 110
Carbohydrates – 110 – 140
Fat – 35 – 40 6’ 1” – 6’ 4” Protein – 100 – 120
Carbohydrates – 120 – 150
Fat – 40 – 45
CARBOHYDRATES Each serving contains approximately 15 g carbohydrate
Breads: 1 slice whole wheat, rye, white, pumpernickel bread ½ bagel (1 ounce) 1 small roll (1 ounce) ½ 6” diameter pita bread or lavash bread 1 6” diameter corn or flour tortilla Cereals and Grains: 1 oz most cold cereals (1/4 – 1 cup) 1 ½ cup puffed cereals (e.g. puffed rice) ½ cup cooked cereal (e.g. oatmeal, oat bran, cream of wheat) ½ cup cooked brown or white rice ½ cup cooked enriched or whole-‐wheat pasta or Soba noodles 3 Tbsp wheat germ Snack Foods: ¾ matzoh cracker 4 slices melba toast 3 cups popped light popcorn 2-‐6 baked whole-‐wheat crackers 6 saltine crackers 2, 4” diameter rice or corn cakes ¾ oz pretzels Starchy Vegetables: ½ cup cooked organic corn or 1 medium ear of corn ½ cup cooked peas ½ cup cooked mixed vegetables 1 small, 3-‐oz baked potato ½ cup cooked mashed potatoes 1 cup winter, acorn or butternut squash ½ cup yam or sweet potato Beans, Lentils, Split Peas: (add 4 grams of protein)
½ cup cooked or canned beans such as lima, kidney, black, soya ½ cup cooked split peas ½ cup cooked lentils
Vegetable Group Each serving contains approximately 25 calories, 5 g carbohydrate, 2 g protein, 0 g fat
1 cup raw leafy vegetables (e.g. kale, spinach, romaine, arugula, bibb lettuce, iceberg lettuce, watercress)
1 cup raw vegetables (e.g. carrots, broccoli, asparagus, leeks, onions, beets, green beans, cauliflower, peppers, celery, cucumber, water chestnuts, zucchini)
½ cup cooked vegetable (e.g. see above for raw) 6 ounces most vegetable juices Fruit Group Each serving contains approximately 60 calories, 15 g carbohydrate, 0 g protein, 0 g fat
1 small apple (4 oz) ½ cup applesauce, unsweetened 1 medium (4”) banana ¾ cup blueberries 1 ¼ cup whole strawberries 1 cup raspberries or boysenberries 1 cup cubed cantaloupe or honeydew ¼ cup cubed watermelon 1 medium peach ½ medium grapefruit 1 kiwifruit (3 ½ oz) ½ cup fruit cocktail, extra light syrup or own juice 12-‐15 grapes 12 cherries 2 small plums 3 dried prunes (also called “dried plums”) 2 Tbsp raisins or other dried fruit 1 medium orange 4-‐6 oz most 100% fruit juices
PROTEIN Each serving contains approximately 7 grams of protein. The difference lays in the amount of fat each type of protein has. A typical serving of protein is about 21 grams, or 3 ounces which generally looks in size like a deck of cards or a medium sized fist.
Very Lean Meats A one-‐ounce serving provides approximately 7 g protein and 0 grams fat
1 oz white meat of skinless chicken, turkey or cornish hen 1 oz flounder, cod, haddock, halibut, trout oz tuna canned in water 1 oz most shellfish, including clams, crabs, lobster, scallops, shrimp, imitation
crabmeat 1 oz nonfat cheese 1 oz nonfat cottage cheese 1 oz of luncheon meats or other processed deli meats with 1 g or less fat per
serving 2 egg whites or ¼ cup egg substitute ¼ cup textured vegetable protein (meatless ground meat substitute) 1 oz vegetable burger patty containing 1 gram or less fat per ounce – add 10-‐
12 g carbohydrate and approximately 20 calories per ounce Lean Meats A one-‐ounce serving provides approximately 7 g protein and 3 g fat
1 oz chicken or turkey with dark meat, no skin oz pork tenderloin, fresh ham, Canadian bacon
1 oz lamb roast, chop or leg 1 oz lean veal chop or roast oz USDA Select or Choice grades of lean beef,
including round, sirloin, flank, tenderloin, ground round 1 oz USDA Select or Choice grades of steak including porterhouse, cubed, T-‐
bone 1 oz herring, salmon, catfish, sardines 1 oz canned tuna in oil 1 oz rabbit 1 oz 4.5% fat cottage cheese 1 oz grated Parmesan cheese 1 oz cheeses with 3 grams or less fat per ounce 1 oz processed deli meats with 3 grams or less fat per ounce
Medium-Fat Meats A one-‐ounce serving provides approximately 7g protein and 5 g fat
1 oz chicken (dark meat, with skin) 1 oz ground turkey or chicken 1 oz fried chicken 1 oz veal cutlet 1 oz ground lamb or lamb roast 1 oz pork top loin, chop, cutlet 1 oz ground beef, meatloaf, short ribs, Prime rib, corned beef 1 oz any fried fish 1 oz cheese with 5 grams or less fat per ounce 1 oz feta 1 oz mozzarella 1 oz ricotta oz or ¼ cup tofu ¼ cup tempeh 1 oz sausage with 5 grams or less fat per ounce High Fat Meats A one-‐ounce serving provides approximately 7 g protein and 8 g fat
1 oz spareribs, ground pork, pork sausage 1 oz most cheeses including cheddar, muenster, Monterey Jack, Swiss 1 oz most processed sandwich meats like salami, bologna, pimento loaf,
capicola 1 oz most sausages including Bratwurst, Italian 3 slices bacon
FAT Fats are broken into four categories, each playing a different role in your heart health.
Each serving contains approximately 5 g fat.
High Monounsaturated Fats (choose most often) 1/8 avocado 1 tsp olive, canola, peanut oils 8 large black or green olives, stuffed ½ oz most nuts 2 tsp tahini paste 4 pecan halves 1 Tbsp sesame seeds High Polyunsaturated Fats (choose more often) 1 tsp mayonnaise (made with olive oil) 4 English walnut halves 1 Tbsp salad dressing 1 Tbsp pumpkin or sunflower seeds High Saturated Fats 1 tsp stick butter 1 slice bacon 1 tsp bacon grease 2 Tbsp boiled chitterlings 2 Tbsp coconut, sweetened or shredded 2 Tbsp half and half 2 Tbsp cream 1 Tbsp cream cheese 1 Tbsp sour cream 1 tsp palm, palm kernel, coconut oils High Trans Fats (choose rarely if ever) No specific serving sizes provided – limit total quantity of the following foods:
Fried foods Commercially baked goods containing hydrogenated or partially
hydrogenated oils (e.g. shortening, partially hydrogenated soybean oil) Any foods containing the words hydrogenated or partially hydrogenated
Dairy Group (protein, carb, fat combination) Each serving contains 12 g carbohydrate, 8 g protein and 3 g fat
8 ounces (1 cup) 1% milk (organic is best) 8 ounces (1 cup) lowfat buttermilk 8 ounces (1 cup) 1% plain yoghurt (Greek is best) Quick and easy household measurements to use as portion control guides 3 ounces of meat is about the size and thickness of a deck of playing cards. A medium sized piece of fruit is the size of a tennis ball. 1 ounce of cheese is about the size of four stacked dice. ½ cup of ice cream is the size of a tennis ball. 1 cup of mashed potatoes is the size of your fist (depending on your size;
commonly the size of a female fist). 1 ounce of nuts should fit into the small of your hand. 1 teaspoon of margarine or butter is about the size of the tip of your thumb. Resources: Cleveland Clinic: Heart Health and Health Promotion American Diabetes Association
DISCLAIMER
The concepts, suggestions, and ideas expressed in this
eBook are not intended as, and should not be construed as,
a substitute for professional advice, care or attention from
a physician or other healthcare practitioner. This eBook is
not intended to deliver professional advice or other
healthcare services and the information in this eBook
should not be relied upon for personal diagnosis,
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answers to your questions or concerns about your
individual conditions, or a program of treatment.