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Cartoon of Doctor weighting his patient; " No, it's not water, you seem to be retaining food".

​​​Complex:  Also called starchy carbs. They provide the best energy source of all carbohydrates.


Simple: Fruits, dairy products, table sugar, honey.​

Fibrous: Green and vegetables.

These are part of the Complex Carbs, but unlike starchy and sugary carbohydrates, fibrous carbohydrates are not digested. These high-fiber foods suppress hunger, stabilize your blood sugar and they’re a vital source of micronutrients.

MacroNutrients Charts CARBOHYDRATES

Men at the supermarket confuse on what oil is the best for cooking

Simple Guide to Oil

MACRO-NUTRIENTS​

​ Protein - Carbohydrates - Fat


NUTRIENTS

 Macronutrients  Micronutrients 

Carbohydrates

Complex

Simple

Starchy

Minerals

Potassium

Calcium

Sodium

Iron

Iodine

Zinc 

Fats

  • Mono-Unsaturated 
  • Poly- unsaturated
  • Saturated
  • Trans-fats​    

Vitamins:

Fat Soluble

A

D

E

K

Proteins

Essential Amino-Acids

Water Soluble

B1

B2

B6

B12

C

Folic Acid


Recommended percentage of Carbohydrates by activity level

20-35% of your total daily calories should come from fat.

Macronutrients; Healthy Carbohydrates sample food.

 CARBOHYDRATES

​​​​T​he nutrients the human body relies on for energy can be divided into 2 categories: 

  • Macro (or big) nutrientsCarbohydrates, fats and proteins. 
  • Micro (or small) nutrients: Minerals and vitamins.


In these pages, we will be mainly focusing on the MACROS (see table below). Learning how much your body needs of these Macros, plus having a certain understanding of the process of metabolism, is the "secret" to any weight management program; lose or gain weight.    ​​​​

Macronutrients calories per gram of Carbohydrate, protein, fat and alcohol chart
Macronutrients Healthy Fats Sample foods

 FATS

​​​​​​​

CARBOHYDRATES


COMPLEX   

FIBROUS    

SIMPLE 

Starchy:

Potatoes

Corn

Wheat

Rice

Pasta

​Flour 

Greens  

& Vegetables:

Spinach

Broccoli

Cauliflower

Cabbage 

Kale

Lettuce

Fruits

Blueberries

Blackberries

Strawberries

Apples

Orange

Bananas

Tomatoes

Grains &

Beans 


Dairy:

Milk, cheese, yogurt. 



Table Sugar, honey. 



 PROTEIN 

Proteins are amino acids that build and maintain muscles, organs and other tissues like hair, skin, and nails. They work as enzymes, hormones, structural tissue and transporting molecules. 

About eight of the amino acids that are needed for making our tissue proteins must be provided by the food we eat. They are called “essential” because our bodies cannot produce them.​​​

Plant-based Protein 

Types of  Carbohydrates; Complex & Simple

 Source: Food and Nutrition board, Institute of Medicine, National Academies.

Recommended Dietary Allowance for Carbohydrates by Activity level 

Sedentary Individuals: 40-50% of your total daily calories should be carbohydrates.
Exercises Regularly: 60% of your total daily calories should be carbohydrates.
Athletes or persons involved in heavy training: 70% of your total daily calories should be carbohydrates (3.5-4.5 grams of carbohydrate per pound of body weight)​​.

Recommended CARBOHYDRATE Proportions by Goal & Population

Recommended Dietary Allowance for Fat

Our body needs fat in order to function properly. ​Fats help absorb vitamins A, D, and E, and they are vital for our nervous system - we cannot eliminate it completely from our diet. Just welcome the healthy fats and stay away from unhealthy fats.


There are four main types of fats:

  • Monounsaturated 
  • Polyunsaturated
  •  Saturated 
  •  Trans Fats
Recommended Dietary Allowance for fat. Daily grams.

Recommended Macronutrient Proportions by Age

Recommended Dietary Allowance for Protein by age daily grams.

Sedentary Individuals:

Average sedentary man: 56 grams per day. 
Average sedentary woman; 46 grams per day.


0.36 grams of protein per pound of body weight (0.8g per Kilogram of body weight).


Recreationally Active:

0.45-0.68 grams of protein per pound of body weight.
Competitive Athlete:

0.54-0.82 grams of protein per pound of body weight
Teenage Athlete:
0.82- 0.91 grams of protein per pound of body weight
Body Builder:

0.64-0.91 grams of protein per pound of body weight.

Recommended Dietary Allowance for Protein By Age 

Recommended Carbohydrates proportions by goal and activity level and population
Sample and Percentage of Plant-based Protein food choices
Recommended Protein Proportions by weight and activity level; Grams per day.
Recommended Macronutrient Proportions by Age Chart. Carbohydrates, Protein, Fat.

Carbohydrates provide the majority of energy in the diets of most people. In addition to providing easily available energy, carbohydrates are vehicles for important micronutrients and phytochemicals. They carefully regulate many parameters in the body, including glucose levels in the blood and gastrointestinal integrity and function. 


Primary Functions Of Carbohydrates

  • During exercise, it provides energy to working muscles.
  • Increases anabolism through the release of Insulin.
  • Controls blood sugar levels to prevent hypoglycemia.
  • Causes "Protein Sparing" effect so that protein is used to increase muscle tissue and recovery.
  • Fuel for the Central Nervous System (brain).​ ​​

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