COUNT YOUR O W T O N U T R I T I O N SYDNEY DVORAK -CERTIFIED NUTRITION COACH
Nourishyourbody, Tranformyourlife.
Hello!I'mSydneyDvorakapassionatenutritioncoachdedicatedtohelping individualsachievetheirhealthandwellnessgoalsthroughsustainableand evidence-basedpractices.Withabackgroundinfarming/ranching,teaching, andnownutrition,Iamequippedwiththeknowledgeandexpertisetoguide youonyourjourneytowardsahealthierlifestylewhilebeingbusy. Ibelieveinaholisticapproachtonutrition,consideringnotonlywhatyoueat butalsohowitaffectsyouroverallwell-being.Mycoachingphilosophy revolvesaroundempoweringyoutomakeinformedchoicesthatalignwith youruniquebody,preferences,andlifestyle.Iemphasizetheimportanceof balance,moderation,andenjoymentineating,steeringawayfromrestrictive dietsorquickfixes.
Throughpersonalizedcoachingsessions,Iworkcloselywithclientstodevelop tailorednutritionplansthatprioritizetheirindividualneedsandgoals.Whether you'reaimingtoloseweight,enhanceathleticperformance,orsimplyimprove youroverallhealth,I'mheretoprovideguidance,support,andaccountability everystepoftheway.
Asyournutritioncoach,Iamcommittedto yoursuccessanddedicatedtohelpingyou cultivateahealthierrelationshipwithfood. Withacompassionateandnon-judgmental approach,Istrivetocreateasupportive environmentwhereyoufeelempoweredto makepositivechangesthatlastalifetime. Ifyou'rereadytoembarkonajourney towardsbetterhealthandwell-being,I inviteyoutoreachoutandschedulea consultation.Together,wecannourishyour bodyandempoweryourlife!
-SydneyDvorak
Let’sReachNewHeightsNutrition sydney.dvorak@yahoo.com 605.491.6561
ABOUT E M
WHATAREMACROS?
Macros,shortformacronutrients,arethethreemainnutrientsthatprovide energyandconstitutethemajorityofthefoodweconsume.Theyare essential componentsofabalanceddiet,providingthebodywithenergyandsupporting variousphysiologicalfunctions
Thesenutrientsare:
Carbohydrates:Oftenthebody'sprimarysourceofenergy,particularlyfor high-intensityactivitiesandbrainfunction.Carbohydratesarefoundinfoods likegrains,fruits,vegetables,andsugars.
Proteins:Essentialforbuildingandrepairingtissuesincludingmuscles,skin, andorgans,andtheyplayavitalroleinenzymeandhormoneproduction. Proteinsarefoundinfoodslikemeat,fish,eggs,dairyproducts,legumes,and nuts.
Fats:Fatsprovideenergy,supportcellgrowth, helpabsorbcertainvitamins aswellasprovidingaconcentratedsourceofenergy.Theyarefoundinfoods likeoils,butter,nuts,seeds,andfattyfish.
Eachmacronutrienthasaspecificnumberofcaloriespergram:
Carbohydrates:4caloriespergram
Proteins:4caloriespergram
Fats:9caloriespergram.
Balancingthesemacronutrientsinyourdietisessentialforoverallhealth, energylevels,andachievingspecificfitnessordietarygoals.
Trackingmacrosinvolvesmonitoringtheamountsofcarbohydrates,proteins, andfatsyouconsumetoensuretheyalignwithyourindividualneedsand objectives.
Balancingmacrosinone'sdietiskeytomeetingnutritionalneedsand achievinghealthandfitnessgoals,whetheritbeweightloss,musclegain,or overallwell-being.Understandingtheroleofeachmacroandhowtheyinteract withoneanothercanhelpindividualsmakeinformeddietarychoicesand optimizetheirnutritionforoptimalperformanceandhealth.Thisbookletwill hopefullyhelpyougetaguideontracking&nourishingyourbody.
Nourishyourbody,tranformyourlife.
PROTEINS
Proteinsareessentialmacronutrientswithnumerousfunctionsthatcontributetooverall healthandfitness:
MuscleGrowthandRepair:Proteinsprovidethebuildingblocks(aminoacids) necessaryforthegrowth,repair,andmaintenanceofmuscletissues.Thisisparticularly importantforindividualsengagedinstrengthtrainingandexercise,asprotein consumptionsupportsmusclerecoveryandadaptation.
1. EnzymeandHormoneProduction:Proteinsserveascatalystsforbiochemicalreactions inthebody,actingasenzymes.Enzymesareinvolvedinprocessessuchasdigestion, metabolism,andcellularsignaling.Additionally,manyhormones,suchasinsulinand growthhormone,areproteinsthatregulatevariousphysiologicalfunctions.
2. ImmuneFunction:Proteinsplayacrucialroleintheimmunesystem,helpingtoproduce antibodiesthatdefendthebodyagainstpathogensandforeigninvaders.Adequate proteinintakesupportsarobustimmuneresponseandhelpsmaintainoverallhealthand well-being.
3. StructuralSupport:Proteinsareessentialcomponentsofstructuraltissues,suchas skin,hair,nails,andconnectivetissues.Collagen,forexample,isaproteinthatprovides strengthandelasticitytoskinandconnectivetissues.
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4. TransportandStorage:Proteinshelptransportmolecules,suchasoxygen(hemoglobin) andlipids(lipoproteins),throughoutthebody.Theyalsoserveasstoragemolecules, storingessentialnutrientslikeironandcalciumforfutureuse.
Sourcesofdietaryproteinincludebothanimalandplant-basedsources:
Animalsources:Meat,poultry,fish,eggs,dairyproducts(milk,cheese,yogurt).
Plant-basedsources:Legumes(beans,lentils,chickpeas),tofu,tempeh,soyproducts,nuts, seeds,andgrains(quinoa,amaranth).
Therecommendeddailyintakeofproteinvariesdependingonfactorssuchasage,gender, weight,activitylevel,andoverallhealthgoals.However,generalguidelinesoftensuggest consuming0.8gramsofproteinperkilogramofbodyweightperdayforsedentary individuals,whilethoseengagedinregularexerciseorstrengthtrainingmayrequirehigher intaketosupportmusclegrowthandrepair.
Insummary,proteinsarevitalnutrientswithdiversefunctionsthatcontributetooverall healthandfitness Includingavarietyofhigh-qualityproteinsourcesinthedietcanhelp individualsmeettheirproteinneedsandsupporttheirhealthandfitnessgoals,whetheritbe musclebuilding,weightmanagement,oroverallwell-being.
Nourishyourbody,tranformyourlife.
CARBOHYDRATES
Carbohydratesareaprimarysourceofenergyforthebodyandplayseveralessential rolesinoverallhealthandfitness:
EnergySource:Carbohydratesarethebody'spreferredsourceofenergy, particularlyforhigh-intensityactivitiesandbrainfunction.Theyarebrokendown intoglucose,whichisusedbycellsasfuelforvariousmetabolicprocesses.
1. MuscleFuel:Carbohydratesprovideenergyformusclecontractionduring exercise,makingthemcrucialforphysicalperformanceandendurance.Adequate carbohydrateintakecanimproveexercisecapacityanddelayfatigueduring prolongedorintenseworkouts.
2. BrainFunction:Glucosederivedfromcarbohydratesistheprimaryfuelforthe brain.Maintainingstablebloodglucoselevelsthroughcarbohydrateconsumption helpssupportcognitivefunction,concentration,andoverallmentalperformance.
3. GlycogenStorage:Excessglucoseisstoredintheliverandmusclesasglycogen, whichservesasareadilyavailableenergyreserve.Glycogenstoresaredepleted duringexerciseandreplenishedthroughcarbohydrateconsumption,ensuring optimalmusclefunctionandperformance.
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4. DigestiveHealth:Certaintypesofcarbohydrates,suchasfiberfoundinfruits, vegetables,andwholegrains,areimportantfordigestivehealth.Fiberaddsbulk tothestool,promotesregularity,andsupportsahealthygutmicrobiome, reducingtheriskofdigestivedisorderssuchasconstipationanddiverticulosis.
Sourcesofdietarycarbohydratesinclude:
ComplexCarbohydrates:Foundinwholegrains(brownrice,oats,quinoa),starchy vegetables(potatoes,sweetpotatoes,corn),legumes(beans,lentils,chickpeas),and wholefruits.
SimpleCarbohydrates:Foundinrefinedgrains(whitebread,whiterice,pasta), sugars(tablesugar,honey,maplesyrup),andprocessedfoods(sweets,sugary beverages,snacks).
Therecommendeddailyintakeofcarbohydratesvariesbasedonfactorssuchas age,gender,weight,activitylevel,andoverallhealthgoals.However,dietary guidelinesoftensuggestthatcarbohydratesshouldcomprise45-65%oftotaldaily calories.
Insummary,carbohydratesareessentialnutrientsthatprovideenergyforphysical activity,supportbrainfunction,andcontributetooverallhealthandfitness.Including avarietyofcomplexcarbohydrates,alongwithfiber-richfoods,inthedietcanhelp individualsmeettheirenergyneeds,maintainoptimalperformanceduringexercise, andsupportoverallwell-being.
Nourishyourbody,tranformyourlife.
FATS
Fatsplayseveralessentialrolesinthebody,contributingtooverallhealthandfitness:
1.EnergySource:Fatsserveasaconcentratedsourceofenergy,providingmorethan twicethecaloriespergramcomparedtocarbohydratesandproteins.Theyare particularlyusefulforprovidingsustainedenergyduringlowtomoderate-intensity activities.
2.CellularStructure:Fatsarecrucialcomponentsofcellmembranes,helpingto maintaintheirintegrityandflexibility.Theyalsoplayaroleinsignalingprocesses withincells,influencingvariousphysiologicalfunctions.
3.NutrientAbsorption:Certainvitamins,suchasA,D,E,andK,arefat-soluble, meaningtheyrequirefatforabsorptionandtransportinthebody.Fatsfacilitatethe absorptionofthesevitamins,whichareessentialformaintainingimmunefunction, bonehealth,andvision,amongotherfunctions.
4.HormoneProduction:Fatsareinvolvedinthesynthesisofhormones,including steroidhormonessuchastestosteroneandestrogen.Thesehormonesplaykeyroles inregulatingmetabolism,reproductivehealth,andstressresponses.
5.InsulationandProtection:Adiposetissue,orbodyfat,servesasinsulation,helping toregulatebodytemperatureandprotectinternalorgansfrommechanicaldamage.
Sourcesofdietaryfatsincludebothanimalandplant-basedsources: Animalsources:dairyproducts(cheese,butter,cream),eggs,somemeats Plant-basedsources:Nuts,seeds,avocados,olives,andoils(oliveoil,coconutoil, flaxseedoil).
Therecommendeddailyintakeoffatsvariesbasedonindividualfactorssuchasage, gender,weight,activitylevel,andoverallhealthgoals.However,dietaryguidelines oftenrecommendthatfatsshouldcomprise20-35%oftotaldailycalories.It's importanttofocusonconsuminghealthyfats,suchasmonounsaturatedand polyunsaturatedfats,whilelimitingintakeofsaturatedandtransfats,whichare associatedwithincreasedriskofheartdiseaseandotherhealthissues.
Insummary,fatsareessentialnutrientsthatplaycriticalrolesinenergymetabolism, cellularfunction,nutrientabsorption,hormoneproduction,andoverallhealthand fitness.Includingavarietyofhealthyfatsinthedietcanhelpindividualsmaintain optimalhealthandsupporttheirfitnessgoals.
Nourishyourbody,tranformyourlife.
TIPS TRICKS &
Tracking macros effectively can be a key strategy for reaching health and fitness goals. Here are ten helpful tips and tricks for doing so:
InvestinaFoodScale:Weighing your food with a digital kitchen scale provides the most accurate measurements, ensuring you're tracking your macros correctly. This helps you understand portion sizes and control your calorie intake more precisely.
1. ReadNutritionLabels: Get into the habit of reading nutrition labels on packaged foods. Pay attention to serving sizes and the macronutrient breakdown per serving to make informed choices about what you're eating.
2. UseMobileApps:There are numerous mobile apps available specifically designed for tracking macros. These apps make it easy to log your meals, track your daily macro intake, and even scan barcodes for quick entry.
3. PlanAhead:Spend some time each week planning your meals and snacks in advance. This allows you to balance your macros more effectively and ensures you have nutritious options readily available.
4. FocusonWholeFoods:While it's okay to incorporate some processed foods into your diet, prioritize whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. These foods tend to be more satiating and provide a broader range of essential nutrients.
5. BeFlexible:Don't stress too much about hitting your macros perfectly every single day. Aim for consistency over time rather than perfection in each individual meal or snack.
6. KeepTrackThroughouttheDay: Try to log your food intake as you go throughout the day rather than waiting until the end of the day. This helps you stay mindful of your choices and make adjustments as needed.
7. EducateYourself: Learn about the macronutrient content of different foods and how they fit into your overall dietary goals. Understanding which foods are high in protein, carbohydrates, or fats can help you make smarter choices.
8. AdjustasNeeded: Monitor your progress and adjust your macro goals as necessary based on your results and how you feel. It may take some trial and error to find the right balance that works best for you.
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9. SeekSupport:Consider working with a registered dietitian or nutrition coach who can help you create a personalized macro plan tailored to your needs and provide guidance and support along the way.
By implementing these tips and tricks, you can effectively track your macros and make meaningful progress towards your health and fitness goals.
Nourishyourbody,tranformyourlife.
BREAKFAST LUNCH DINNER SNACKS M
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AVORITESF MY PROTEIN:
-BEEF
-CHICKEN
-TILAPIA
-LIGHT N FIT PROTEIN YOGURT
-RATIO PROTEIN YOGURT
-DAKOTA PURE BISON STICKS
-GREEK YOGURT
-1UP PROTEIN POWDER (MEGASTRONG20 FOR A DISCOUNT)
-BANZA PROTEIN PASTA
CARBS:
-FRUIT
-VEGETABLES
-PASTA
-SOURDOUGH BREAD
-RICE
-ROLLED OATS
-QUINOA
FATS:
-PEANUT BUTTER
-AVOCADO
-EGGS
-NUTS
-CHIA SEEDS
Nourishyourbody, Tranformyourlife.
As you embark on your journey of tracking macros to reach your health and fitness goals, remember that consistency and perseverance are your greatest allies. Every choice you make, whether it's hitting your macro targets spoton or learning from the occasional slip-up, brings you closer to your desired outcomes. Embrace the process with patience and determination, knowing that lasting change takes time and effort. Celebrate your progress, no matter how small, and stay focused on the bigger picture of improved health and wellbeing. Through dedication and commitment to tracking your macros, you have the power to transform not only your body but also your mindset and lifestyle. Trust in your ability to overcome obstacles and stay the course, knowing that each step forward is a victory in itself. You've got this!
Sydney Dvorak
Certified N sydney.dv 605.491.6
NUTRITION