Author: Marvin Rosario

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Macro Grocery List

What Are Macros?

We explain the role of macros and provide 5 foods groups and their macro ratio. Using the food charts provided, create your meals with your target nutrient ratio. Feel free to try new foods but eating as clean as possible will not only make you perform better, but feel better as well! Open a grocery shop with the help of experts from https://ownasavealot.com/steps-to-ownership/ which is a good opportunity to help the growing community.

PROTEIN

This is one of the most important nutrients you will consume throughout the day. Our muscles are made of protein and when we workout, we tear our muscles down creating room for growth and the ability to grow. However, without consuming protein after your workouts and throughout the day, it is near impossible for our bodies to fully recover and grow.

The average person only needs between 50-100 g of protein a day. On the other hand, we recommend athletes  to consume at least their body weight (lbs) in grams (g) of protein daily.


Click above for 20+ foods and their macro ratio
Calories Protein (g) Fat (g) Carbs (g) Fiber (g) Net Carbs
Turkey breast, roasted, no skin, 1 oz. 52 8 2 0 0 0
Pork roast, loin, cooked, 1oz. 70 8 0 0 0 0
Fish, Salmon fresh fillet, 1 oz. 39 7 2 0 0 0
Beef, ground, 92% lean, cooked, 1 oz. 45 7 2 0 0 0
Chicken breast, roasted or baked, skin not eaten, 1 oz. 46 9 1 0 0 0

Carbohydrates

This nutrient is JUST as important, but more fun to eat, as protein. Carbohydrates, or “carbs”, give our body’s energy and aid in the recovery process. On top of that, they also act as a “transportation systems” for all other nutrients (including protein) since our muscles literally act as sponges absorbing this nutrient. That is why after your workouts it is critical to consume carbs along with your protein to aid in the recovery and building of muscle.

Unlike protein, our bodies can absorb more carbs at any given time. This means if you are an athlete trying to gain weight and put on size, instead of adding more protein that your body can not absorb, add more carbs to your diet.

Glycemic Index

If you’re goal is to gain weight but still trying to stay lean, we suggest consuming foods with a lower GI value. Glycemic Index (GI) is a measure of the blood glucose-raising potential of the carbohydrate content of a food compared to a reference food known as pure glucose. Carbohydrate containing foods are classified as high when they are (>70), intermediate (56-69), or low GI  (<55).

GI level of pure glucose = 100


Click above for 30+ foods and their Glycemic Index value

“Carbless” Carbs

These “pass through the body” carbs contain indigestible fiber. Carbless carbs yield 2.5 grams of carbohydrates per serving. For example, a cup of Broccoli yields 5 grams of carbs; however, the body does NOT absorb the vast majority of the in carbs in that vegetable. Since they have negligible absorbable carbs, no values are given for them.

These nutrients are crucial for digestion, overall health and well being. They also aid in nutrient absorption by breaking down the other nutrients through the digestive enzymes that are produced while chewing them.


Click above for 20+ foods and their macro ratio
(1/2 cup) Calories Protein (g) Fat (g) Carbs (g)
Zuhccini, cooked 14.4 0.6 0 3.5
Asparagus, cooked 22 2.3 0.3 3.8
Broccoli, cooked 21.8 2.3 0.3 3.9
Sweet Potato, cooked 103 1.7 0.1 24.3
Carrot, cooked 35.1 0.9 0.1 8.2

HEALTHY FATS

We view these as one of the most under-rated nutrients. Being that almost every “fad diet” calls for low fat foods, most people consider all fats to be bad. This is false. There are good, healthy, fats and there are bad fats.

Fats are a great way to increase calories throughout the day since they are the most caloric-dense nutrient. Every gram of protein and carbs contains 4 calories whereas every gram of fat contains 9! Fats not only give your body more calories for the day but aid in joint mobility, energy, and help your body recognize the need to burn fat, which ultimately keeps you lean.

Gram to Calories:

Fat: 1 g = 9 cal   |   Carbs: 1 g = 4 cal   |   Protein: 1 g = 4 cal


Click above for 20+ foods and their macro ratio
Calories Protein (g) Fat (g) Carbs (g) Fiber (g) Net Carbs
Avocado Oil, 1 tbsp. 124 0 14 0 0 0
Coconut Oil, 1 tbsp. 117 0 14 0 0 0
Flaxseed oil, 1 tbsp. 120 0 14 0 0 0
MCT Oil, 1 tbsp. 100 0 14 0 0 0
Olives, black, 1 cup 141 1 14 8 4 4

New to keto?

The keto diet changes your main energy source from carbs to fats. Mike highlights his tips and tricks to help you start the Keto diet today!

Already know about keto? We put together 5 recipes to switch up your routine!

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5 Keto Recipes

Keto Doesn’t Have To Be Boring

One of most common misconception is that you have to eat bland or boring while on the ketogenic diet. We’ve put together a couple of recipes that will help you add some variety to your meals.

5 Keto Recipes

1. Bacon Wrapped Stuffed Pork Tenderloin

 16 oz. pork tenderloin, pounded flat and cut
 1 lb. bacon
 ½ small onion
 2 tsp. garlic, minced
 1T olive oil
 2 oz. spinach
 3 oz. cream cheese
 ½ tsp. + ¼ tsp. dried thyme
 ½ tsp. + ¼ tsp. dried rosemary
 Salt and pepper to taste

Vegetable Sauté

 4 oz. broccoli, chopped small
 ½ medium bell pepper
 ½ C diced tomatoes
 ½ tsp. onion powder
 ½ tsp. garlic powder
 Salt and pepper to taste

1. Pre-heat oven to 350F. Cover tenderloin with saran wrap. Use
meat hammer to pound it to about ¾” thick. This will take some
time, so be patient and try not to work the meat too much.
Otherwise, it will result in stringy bits that end up falling apart.
2. Massage it with your hands by pushing it down to thin it out
evenly.
3. Cut the excess parts off of the meat to create a square or
rectangle.
4. Start by sautéing the onions in 1T olive oil over high heat. Once
the onions soften, add the garlic and let cook for another
minute.

5. Once the garlic is cooked, add spinach and let sauté for a
moment and then add cream cheese.
6. Stir the cream cheese in and add the ½ tsp. of the spices (save
the other ¼ tsp. for later). Let sit on the burner while you prep
the bacon weave.
7. Weave bacon.
8. Lay the tenderloin over the bacon weave and season with salt,
and pepper. Rub the seasoning in and then cut the excess
bacon off around two parallel sides.
9. Spread the onion, garlic, cream cheese, and spinach mixture on
to the tenderloin. Don’t go too far toward the edges or it will
come out as you roll it.
10. Gently roll the tenderloin up with the bacon. Toothpick
where needed to keep together. Season with remaining spices,
salt and pepper.
11. Bake the tenderloin for 75 minutes.
12. Prep vegetables. Once you have 5 minutes remaining on
the pork, start to cook them.
13. Sauté peppers in a dry pan for a few minutes. When
tenderloin comes out, feel free to add some fat to the veggies.
Sauté broccoli until slightly soft and then add tomatoes.
14. Serve together.

2. Chocolate Peanut Butter Cups

 1 oz. unsweetened baker’s chocolate 
 1 stick unsalted butter
 1 T. stevia glycerite
 1/2 C natural peanut butter

1. It’s best to mix this all in the large, glass measuring cup. This way, when
you’re done you have it in a container with a spout.
2. Cut stick of butter in half and put in measuring cup.
3. Place chocolate on top of butter.
4. Microwave on high for 90 seconds.
5. Take out of microwave and stir with spoon until chocolate is completely
melted.
6. Add stevia.
7. Put peanut butter in separate bowl and microwave for 30 seconds to get it
runny.
8. Take out peanut butter and mix with chocolate until completely blended.
9. Pour into molds and place in freezer. Give them 2 hours to solidify.

3. Coconut Pancakes/Waffles

 16 eggs
 1 C melted butter
 1 C coconut flour
 1/4 C psyllium husk powder
 2 T cinnamon
 2 tsp vanilla extract
 1 tsp salt
 1 T stevia glycerite

  1. Add eggs, coconut oil, and vanilla in a bowl and blend with immersion blender.
  2. Mix all dry ingredients in a separate bowl.
  3. Blend egg mixture while slowly adding dry ingredients.
  4. Don’t blend too long, just enough to make it pretty thick.  It will turn to concrete if you go too long.
  5. This is a double batch that will make approximately 16 waffles.

4. Bacon Cheeseburger Soup

  • 5 slices Bacon
  • 12 oz. Ground Beef (80/20)
  • 2 tbsp. Butter
  • 3 cups Beef Broth
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Onion Powder
  • 2 tsp. Brown Mustard
  • 1 1/2 tsp. Kosher Salt
  • 1/2 tsp. Black Pepper
  • 1/2 tsp. Red Pepper Flakes
  • 1 tsp. Cumin
  • 1 tsp. Chili Powder
  • 2 1/2 tbsp. Tomato Paste
  • 1 medium Dill Pickle, diced
  • 1 cup Shredded Cheddar Cheese
  • 3 oz. Cream Cheese
  • 1/2 cup Heavy Cream

1. Add 5 slices of bacon to a pan on medium heat. Let this cook for a while until browned and crispy. Flip to cook on the other side.

2. Press the ground beef into the hot pan with bacon grease and let the beef caramelize.

3. In the meantime, dice up 1 medium dill pickle and set aside for the time being.

4. Flip the beef over and caramelize the other side.

5. Measure out all dry spices for later use.

6. Once beef is browned on both sides, transfer the beef and all of the fat to a pot. Move the beef to the sides of the pot and add 2 tbsp. of butter in the middle. Once the butter is melted and bubbling, add the spices and mix them into the butter. Let this cook for about 30-45 seconds.

7. Mix everything together, add 3 cups of beef broth, and 2 1/2 tbsp. tomato paste.

8. Add the pickles and cheddar cheese to the pot and mix together well.

9. Lastly, add the cream cheese and turn the heat on the stove down to low. Stir the soup until the cream cheese is melted.

10. Cover the pot and let cook for 20-30 minutes while covered on low heat.

11. Once cooked, turn the heat off and finish the soup with 1/2 cup heavy cream. Crumble and bacon and add it in also, retaining as much crunchiness as you can.

12. Stir soup and serve hot!

5. Keto Brownies

Wet Ingredients

  • 1 bar (3.5 oz) unsweetened chocolate
  • ¼ C butter or coconut oil
  • 3 eggs
  • 1 ripe avocado
  • ¼ C HWC
  • Stevia to taste

Dry Ingredients

  • 1 ½ C almond flour
  • ½ C coconut flour
  • ½ C cacao powder
  • ¾ C swerve or equivalent
  • 2 tsp baking powder
  • ¼ to ½ tsp pink Himalayan salt – key ingredient!
  1. Preheat oven to 350F.  Break chocolate into pieces.  Place bowl over a pot of water and bring to a boil.  Keep on low heat and make sure the water doesn’t touch the bowl (or use a double boiler).  Add the butter and let it melt, stirring occasionally.  
  2. Meanwhile, stir eggs and stevia with immersion blender.  Halve the avocado and remove the seed.  
  3. Scoop avocado into bowl, add HWC and blend until smooth and creamy.
  4. Add the avocado into the egg mixture and process until well combined.
  5. Pour in the melted chocolate and butter and mix until creamy.
  6. Mix all the remaining dry ingredients.
  7. Add the dry to the wet and mix until well combined.  
  8. Place the dough into a baking dish.
  9. Bake for 20-25 minutes or until set.  Keep an eye on them to prevent the top from burning.
  10. Remove from oven and let cool.
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Strengthen Your Immune System

immune system, cold, flu, vitamin c

Your body, your control. Find out how to naturally fight off illness and strengthen your immune system.

What is your immune system?

A certain process occurs as your body recognizes a foreign agent as nonself, which is defined as anything other than a person’s own substances (self). The immune system takes a specific action for neutralizing, killing, and eliminating that agent. We recommend that getting your gut bacteria healthy is one of the best places to start. This is because 70% of your immune system is lined within the walls of your gut.

How to protect your body

Apart from the flu vaccine and antibiotics, there are many ways that you can help aid your immune system.

  • Stay hydrated –  Known as the top priority, many symptoms, such as dizziness, may result or worsen because of dehydration. Make sure you have big water bottles at reach or caffeine-free hot drinks. Further dehydration can arise from caffeine intake and the warm drinks help soothe your throat as well as help clear congestion.
  • Diet – If you’re looking to make your body more alkaline, diet is the best place to start. An alkaline environment helps combat cancerous cells and keep your blood from being acidic. Try incorporating a variety of green leafy vegetables that create that environment, such as, kale, broccoli, or cauliflower. Another tip would be 1 tbsp of apple cider vinegar in the morning to jumpstart alkalinity.   
  • Rest – Last but not least, we recommend anybody combating with an illness to not over-work the body. When performing excessive workouts, your body greatly depletes levels of Glutamine. On the other hand, your immune system uses Glutamine as a primary source of energy. When fighting any illness, working out might hurt you more than help you! If you’re seeking alternative methods for wellness, you might also explore options like incorporating stress-relief practices and consulting with healthcare professionals. Additionally, for those interested, there are resources available, such as a CBD dispensary in battle creek, which may provide insights into complementary approaches to support overall well-being.

Supplement your immune system

If your immune system needs the support of supplementation, it is important to find the root and attack it. If you suffer from various allergies, you may try using allergy drops for a healthier you.

Wheatgrass – Grown from Red Wheatberry, this crop is extremely nutrient and vitamin dense . Containing high levels of chlorophyll, it will help fight off free radicals, promote better circulation, and give you more energy. We recommend adding some cayenne and lemon for an extra kick!

Elderberry – Thanks to chemical compounds called anthocyanidins, elderberry is used for major cold and flu relief. These compounds are known to have immunostimulant effects. In addition, elderberry possess anti-inflammatory and antioxidant properties to help clear up sinus infection.

Echinacea – By cutting the chances of catching a common cold by 58%, there’s no wonder why echinacea has became a household name. Also, its use has been shown to shorten the duration and severity of colds.

Sambu Guard – Containing elderberry, echinacea, and vitamin C, this blend of immune fighting properties helps maintain health of the upper respiratory tract. Each unique ingredient can stand as their own helpful supplement, but together they are a powerful blend of immune system boosters.

Wheatgrass Recipe:

 2 oz wheatgrass, 3 drops of cayenne, 3 drops of lemon

Did you know that drinking 2 oz. of wheatgrass is equal to eating 5 lbs. of organic vegetables?