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Balance Macronutrients in Meals_Final_Updated HHC July18 version

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>> Hi there. It's great to see you again. So far, we've discussed each of the three macronutrients, protein, fat, and carbohydrates individually. Now we're going to bring it all together. Whether you're a raw vegan or you follow a strict ketogenic diet, the fact is we all need to consume each of the three macronutrients. They all have an important place in our diets. Bio-individuality comes in with the macronutrient ratios that help us feel and operate our best. It's no surprise that a diet that supports hormone balance is well-balanced. Figuring out what that ideal balance is, for you, requires experimentation. There's no one magic ratio of macronutrients or one specific way of eating for hormone health. Dietary needs vary from person to person and even across the span of life. For example, an athlete will probably require more protein than a person who works a sedentary desk job, as might a woman during pregnancy. A new mom might benefit from a relatively high carbohydrate diet whereas this may cause weight gain for that same woman later on in life during menopause. As an IIN Health Coach, it is not your job to tell your clients how to eat or to prescribe specific diets. The idea is to work alongside nutritionists, not do their jobs. While it wouldn't be appropriate to advise a certain ratio of macronutrients, you can help clients take all of their lifestyle factors, goals, and preferences into account, and based on those, think about how they might want to experiment with different ratios of fats, proteins, and carbs in their daily diets. Of course, a physician's approval and oversight is always necessary, especially if a client has a medical condition. Even seemingly healthy clients who want to make major dietary shifts that involves significantly restricting or increasing a macronutrient group should consult with their doctor for blood work. Today, we're going to cover three ways that you can help clients find a bio-individual balance of macronutrients that works for them. First, start with self-awareness. Second, provide basic information about the quality of carbohydrates, proteins, and fats. And third, provide basic portion information. Beyond that, you can support their hormone health with things like stress reduction, sleep, and movement. You can also help them with the process of transformation, changing both mindsets and behaviors. But for today, let's focus on the macros, shall we? First, start with self-awareness. Self-awareness is a great place to start. It's helpful to take a genuine look at both the quantity and quality of macronutrients your clients are currently eating throughout the day or week, and it is especially helpful to take a look at the ratios of macronutrients they're consuming per meal. There are dozens of free food tracking apps out there that can easily help them do this. Popular apps include My Fitness Pal, SparkPeople, and My Plate. Most tracker apps will display a daily report that shows the percentage of total protein, carbohydrates, and fats consumed. You can challenge your clients to track what they eat for a week or two or even a month. The results can be eye-opening. Seeing their baseline helps you discuss goals and helps clients make a shift toward a more balanced diet based on their hormonal health status. From there, you can move on to the next piece. Provide basic information about macronutrients, carbohydrates, protein, and fat. Let's start with carbohydrates. As an IIN Health Coach, a great place to begin is the quality or type of carbohydrates. First, simple carbohydrates. You know what I'm talking about, the bread, crackers, pasta, sweets, and other refined grain products. Chances are you already know that refined sugar can throw your hormones way out of whack. This one group of foods has the biggest impact on your client's endocrine system. If your clients are looking to eat for hormonal balance, crowding out in this area is likely to give them the biggest bang for their buck. Simple carbohydrates are broken down immediately, absorbed into the system, and either used as energy or stored. This requires almost no metabolic energy, couple that with a typical sedentary lifestyle, and you can see how that's problematic. Well, a bowl of pasta might provide quick energy for a long run, it's really not necessary for sitting on the couch all night. On the other hand, complex carbohydrates like whole grains, starchy vegetables, and beans take a lot of energy to break down and turn into glucose. That glucose is going to be released slowly into the system making it less likely to be stored as fat. Okay, so that's the quality. Now let's talk about quantity. The first step in helping clients discover their ideal macronutrient balance for optimal hormonal support is determining a bio-individual quantity of carbohydrates. Many clients might come to you saying that they've either tried lower-carb diets or they want to try them. How do you support them with that within your scope of practice as an IIN Health Coach? As always, remember that you are the bridge between your clients and other healthcare providers. You can support your clients with basic secondary food information, primary food, self empowerment, and the process of bio-individual transformation. So when it comes to carbs, you can offer basic information. First of all, there are various levels of low carbohydrate diets. Some of them allow fruits and beans, while some of them limit even those sources. Some of them are more restrictive and less sustainable than others. Low-carb diets can have benefits for some people. They might help balance hormones and blood sugar, manage cravings, and help with weight loss, depression, and anxiety, and symptoms of particular medical conditions. For example, an obese woman with polycystic ovarian syndrome, decreasing carbohydrates and replacing them with mono and polyunsaturated fats has been shown to improve both insulin resistance and blood lipid profile. However, low-carb approaches are definitely not for everyone. For instance, research shows that thyroid hormones are influenced by major changes in the amount of carbohydrates consumed which can cause symptoms of hypothyroidism even though lab tests still look normal. The take-home point here is that low-carbohydrate diets have value for some people, but they aren't recommended for many people from a hormone-balancing standpoint. They are difficult to follow, and they often negatively impact hormone balance. In some cases, they might even be dangerous. If pursued, they should be approached slowly with plenty of time to allow the body to adjust. Ongoing thyroid testing is also recommended. Some clients might benefit from eating more carbohydrates. For example, a higher-carbohydrate diet is sometimes recommended for high performance athletes and pregnant or breastfeeding women. You might have noticed that we're talking in generalities here. Just as you wouldn't get into specifics with your clients, we're not getting into specifics here. That's not your job as an IIN Health Coach, and you can easily refer your clients to a dietitian or nutritionist for more explicit guidelines based on that person's needs. Also remember that most people will probably benefit from a moderate amount of carbohydrates, neither extremely low nor extremely high including people who want to maintain their weight. To recap, when talking about the quality and quantity of carbs with clients, remember to keep it simple. Focus on whole grain, fiber rich, and starchy carbohydrates over simple carbohydrates. Share the possible benefits of replacing some carbohydrates with healthy fats. Always recommend that clients consult a physician, dietitian, or other healthcare provider before making any drastic changes to their diets. And of course, consult with healthcare providers as part of a client's wellness team. Okay, how are you feeling about carbs? Let's move on to protein. As we've discussed, quality matters. And some protein sources, particularly plant-based, are higher in carbohydrates. As for protein quantity, generally speaking, optimal protein intake for the average person tends to fall somewhere between 0.8 to 1 gram per kilogram of bodyweight, depending on activity levels, though there are circumstances that merit a higher protein level. Again, this is the territory of a nutritionist. So it's best to direct clients in that direction for specific ratios of macronutrients. Protein comes in many forms. Complete proteins such as meat and eggs contain all of the essential amino acids needed by the body while incomplete proteins such as nuts and beans do not. Eating more protein doesn't have to mean eating more steak, chicken, or even tofu, plus most foods aren't pure protein, fat, or carbohydrate. For example, beans are sources of protein and carbohydrates. Walnuts are rich sources of fat as well as protein. Yes, that was a very brief protein overview. Again, that's your scope of practice. And focusing on basic changes goes a long way for 99% of your clients. Okay, the last macronutrient is fat. Again, as we've discussed, quality matters. There are plenty of options for both meat eaters and those who eat a plant-based diet including avocados, macadamia nuts, walnuts, olive oil, ghee, salmon, other fatty fish, moderate amounts of organic dairy, olives, almond butter, and organic grass-fed meat if that's your thing. In terms of quantity, there's an easy way to figure this one out. Everything that client eats that isn't carbohydrates or protein is fat. It comes down to simple math. One thing we do want you to understand is this, while low fat diets used to be considered good, more and more research points to the benefits of including healthy fats in your diet. Fat helps build cell walls, supports brain health, and helps make food more satisfying. It is all part of the macronutrient balance. Simply put, fat doesn't make you fat. On the other hand, simple sugars in the high quantities that the average person consumes them put a lot of energy into the body all at once forcing the body to store that energy as fat. Many processed foods and "snack" foods are high in both simple carbs and unhealthy fats, the combination of which makes them doubly harmful in large quantities. Data suggests that the previously reported harmful effects of high fat diets on bodyweight and cardiac health including high blood pressure, blood lipids, glucose, and insulin are decreased when carbohydrates are limited. Eating fewer carbohydrates rather than eating a low fat diet can also decrease abdominal fat. Keep in mind that abdominal fat is thought to be a risk factor for metabolic syndrome, so this is often a key piece of keeping hormones balanced. Looking at the general population, most people eat too little healthy fat and too many carbohydrates. Slowly increasing healthy fat and decreasing carbohydrates can be beneficial for stabilizing blood sugar as well as shifting the body away from inflammation and toward greater health. Both of these factors in turn support hormone health. Makes sense? This brings me to the third way that you can support clients with balancing macronutrients. Provide basic portion information. The most important thing to remember is that you want to help your clients find an optimal macronutrient balance for them, one that incorporates a generous amount of healthy fat, an adequate amount of protein, and enough carbohydrates to support their lifestyle requirements. While those food tracker apps I mentioned earlier can be very helpful. Some clients might find them too structured and stressful. An alternate route is teaching basic portion sizes. I'm going to share two simple methods right now. First, use your hand. Your fist equals vegetables, your palm protein, your cupped hand whole grains, and your thumb healthy fats. A general guideline is one portion of each group per meal for women and two portions per group for men. Again, it's bio-individual, based on, for example, body size, activity level, goals, genetics, and so forth. But this can be a very helpful tool for clients and it gets them away from spending mental energy calculating calories and ratio percentages. Second, imagine food portions on a plate. In fact, let's do this right now. How would these hand portions look on a plate? Well, it could look like one cup of green vegetables sautéed in about one thumb's worth of coconut oil or ghee, a few slices of avocado, a four to five-ounce portion of protein whether meat or vegetarian, and one cupped hand of a starchy vegetable like sweet potatoes or butternut squash. Using depictions like these can help your clients gradually crowd out and add in different foods and combinations to their plates until they achieve a ratio that makes them feel their best. Finally and most importantly, remember scope of practice. It is not your job to get into the nitty-gritty numbers with your clients. When we teach this material, students tend to get really caught up in the numbers and how many calories or grams of each macronutrient these ratios are equal to. However, it doesn't need to be an exact science. The goal here is to support clients in making gradual shifts and proportions until they find the ranges that work for them. Remember, there is no magic number, and bio-individuality always reigns supreme. You can provide education, support, and insights, but always let your clients lead the way. To recap, both the quality and the quantity or portion sizes of the macronutrients you eat matter. A diet with the right bio-individual balance of carbohydrates, proteins, and fats can support hormone balance and optimal health. As an IIN Health Coach, your job is to support your clients as they explore the ratios that are best for them rather than assigning them a specific ratio or type of diet. Two simple ways of gauging portions are to use your hand as a guide and imagine the portions on a plate. Remember, these are general educational guides, and clients should be encouraged to consult with a nutritionist for diet plans or nutritional advice. What does your diet look like in terms of the macronutrients on your plate? What level of carbohydrates do you consume on an average day? What about protein and fat? Most importantly, does what you're currently doing work for you in your lifestyle or could you benefit from a shift in your macronutrient ratios? Head on over to the Facebook group to share your response, and let's see what we can learn from each other. Thank you for joining me, and I look forward to seeing you in the next lecture.

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Duration: 16 minutes and 43 seconds
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Posted by: integrativenutrition on Aug 23, 2018

Balance Macronutrients in Meals_Final

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