Fueling Your Body, Optimizing Your Health:

In the quest for optimal health and fitness, understanding and strategically utilizing macronutrients – the fundamental building blocks of our nutrition (protein, carbohydrates, and fats) – is paramount. Shifting our focus from mere calorie counting to targeted macronutrient choices tailored to our goals unlocks a new level of health and performance. Let’s delve into the world of macros and explore how they can empower you!

1. Protein: The Cornerstone of Muscle Growth and More

Protein isn’t just for bodybuilders; it’s a crucial element for anyone striving for fitness and vitality. It supports:

• Muscle growth and repair: Builds and maintains lean muscle mass, aiding in fat loss and boosting metabolism.
• Satiety: Keeps you feeling fuller for longer, reducing cravings and aiding in weight management especially when there is a lot of temptation around us (more tips).
• Bone health: Contributes to strong bones and prevents osteoporosis.

Protein is made of 20 different building blocks called amino acids. 9 of the 20 amino acids are essential, meaning they cannot be produced from other amino acids or constituents. Hence it is essential have foods that are composed of these amino acids: cottage cheese, tofu, beans, legumes and other high protein types of foods have a range of these essential amino acids. The key here is to diversify your protein sources especially if you are vegetarian or vegan.

Aim for a protein intake ranging from 0.8 to 2.2 grams per kilogram of ideal body weight (a weight of 10-20% body fat for men and 20-30% for women). This large range  is adjusted based on your goals. Being vegetarian or vegan makes it more difficult to ingest high amounts of absorbable protein without supplementing with high protein dense dairy or vegan protein.

This macronutrient supports muscle growth, repair, and satiety, promoting a lean physique and aiding in bone health. Incorporate protein-rich foods such as lean meats, fish, eggs, dairy, tofu, and lentils into your meals, with a particular emphasis on breakfast to kickstart your metabolism and curb hunger throughout the day.

2. Essential Fats: Nourishing Body and Mind

Not all fats are created equal,

Essential fats, found in fatty fish, avocados, nuts, and seeds, play a vital role in:

• Hormone balance: Regulate hormone production for optimal health and function.
• Brain function: Support cognitive function, memory, and mood.
• Nutrient absorption: Enhance the absorption of vitamins and minerals from other foods.

As an overview fats can be classified as:

fats

i) Monounsaturated Fatty Acids

ii) Polyunsaturated Fatty Acids

iii) Saturated Fatty Acids

iv) Trans Fatty Acids

Trans fatty acids are to avoided (<1% of total fat intake). They are a biproduct of industrial  hydrogenation (throwing hydrogen ions) of vegetable oil to make it more stable and have a longer shelf life. It can naturally be present in certain animal fats due to a bacterial transformation of the polyunsaturated, while it is in a very small proportion compared to the other type of fat found in ruminant fat.

Like essential amino acids we also have essential fats:

Alpha-linolenic acid (omega 3) and linoleic acid (omega 6) both polyunsaturated fatty acids and incredibly important.

Omega 3s are thought to be a ‘good fat’ and a less common fat in our diet which can be t found in algae, fish, seafood and in small amount in grass fed/ pasture raised meats. Omega 6s on the other hand are plentiful in our diet being more present in plant oils and thus in processed foods.

Most Omega 6 rich oils are refined and are oxidized during the deodorization and refining process which leaves highly inflammatory bi-products, hurting our immune system and health.

Monounsaturated, polyunsaturated, and saturated fats are all healthy if not oxidized and not combined with exessive amounts of carbohydrates (sugar).

Bottom line is that fats are healthy especially if you have omega 3 fats!

3. Breaking the Fast: Energizing Your Day with Protein and Fat

Say goodbye to sugary cereals and embrace a breakfast rich in protein and fats to fuel your day.

• Eggs with avocado: Provides protein, healthy fats, and essential vitamins.
• Greek yogurt with berries and nuts: Combines protein, fiber, antioxidants, and healthy fats.
• Protein smoothie with chia seeds: Offers protein, fiber, healthy fats, and essential nutrients.

These options provide:

• Sustained energy: Stable blood sugar levels prevent energy crashes and cravings.
• Improved focus: Supports cognitive function and mental clarity throughout the day.
• Reduced cravings: Protein and healthy fats promote satiety and curb unhealthy snacking.

This strategic approach sets the stage for optimal performance..

4.Control Your Carbohydrate Intake:

Carbohydrates: While non-essential, they provide energy to burn with movement and hard mental work. High level athletes need carbohydrates to function however even for people that workout 2-3 a week and have an office job. A total of 50-150g per day of carbohydrates can be helpful to control for carb intake and increase fat loss when in a caloric deficit. Consider your activity level and personal response to them when adjusting your intake. The higher intensity the workouts are the more carbs are going to be important for your performance.

5. Aligning Macronutrients with Your Goals

Your macronutrient needs are not static! They vary based on your individual goals and activity levels. Whether you seek:

• Fat Loss: Prioritize protein and healthy fats while moderating carbohydrate intake. This approach helps preserve lean muscle mass, boost metabolism, and foster long-term weight loss success.
• Muscle Gain: Increase your protein intake toward the higher end of the recommended range and ensure you’re consuming enough calories to fuel your workouts. Combine this with a structured strength training program to maximize muscle growth.
• Longevity and Healthy Aging: Take a balanced approach, incorporating nutrient-rich options with high protein. Prioritize whole, unprocessed foods to support overall health and vitality as you age gracefully. Food frequency and timing are perhaps the most important while moderate carbohydrate intake is especially important when not being physical active.

Embracing the Power of Macronutrients

By understanding and strategically utilizing macronutrients, you can revolutionize your relationship with food and achieve your health and fitness goals. A summary is to break your calorie intake as the following:

25-30% Protein

25-40% Fats

35-45% Carbs

Eating more carbs due to energy output is important but if you are aiming for maintening your weight the same while not exercise more than 45min per day then keeping your carbs at 35-45% can be deemed as sustainable.

It’s not about restriction but about empowerment – choosing foods that nourish your body and mind, setting the stage for lasting success.

Next Steps:

• Consult with us or a dietician that help with a personalized nutrition plan that aligns with your unique needs and objectives.
• Start tracking your macronutrients using apps such as Cronometer
• With the right mindset and macronutrient strategy, you can conquer your goals and unlock your full potential for health and vitality.

Are you in Amsterdam and seeking comprehensive blood tests with a holistic approach to health management? Healthy Bestari, in collaboration with Fitsurance, now offers convenient and non-invasive blood testing services right in Amsterdam. Situated at the Art of Physio clinic in the Zuidas area, these blood tests require just 5ml of blood, ensuring a painless and comfortable experience for all.

The primary objective of these blood tests is to provide insights into critical health indicators pivotal to your overall well-being. Covering essential markers such as Total Cholesterol, HDL, triglycerides, LDL, HbA1c, and Hs-CRP, Healthy Bestari’s holistic approach emphasizes understanding and managing these factors to promote your health and well-being.

Let’s explore the importance of each Key Blood Test

Total Cholesterol:

• Total Cholesterol is a fundamental marker for assessing heart disease risk, incorporating both LDL and HDL cholesterol levels. High total cholesterol levels may signal an increased risk, but it’s essential to evaluate these levels alongside LDL and HDL cholesterol specifics.

HDL (High-Density Lipoprotein) Cholesterol:

• Known as “good” cholesterol, HDL plays a crucial role in heart health by transporting cholesterol away from arteries, thus reducing the risk of heart disease.

Triglycerides:

• Elevated triglyceride levels can elevate the risk of heart disease, underscoring the importance of monitoring and managing them for a holistic health approach.

LDL (Low-Density Lipoprotein) Cholesterol:

• Referred to as “bad” cholesterol, high LDL levels can lead to plaque buildup in arteries, escalating the risk of heart disease and stroke. Measuring LDL cholesterol is crucial for assessing cardiovascular risk and guiding treatment strategies.

HbA1c (Haemoglobin A1c):

• This blood test provides insights into average blood glucose levels over recent months. Monitoring HbA1c aids in understanding and managing blood sugar levels for improved health and assessing the risk of Type 2 Diabetes.

High Sensitive C-Reactive Protein (Hs-CRP):

• Hs-CRP indicates inflammation levels in the body. Chronic high CRP levels are linked to various health conditions, including cardiovascular and metabolic diseases. Lifestyle habits such as diet, exercise, and stress management play a significant role in maintaining healthy CRP levels.

At the core of these comprehensive blood tests lies the HDL to Triglyceride ratio, a crucial marker for heart health. This ratio embodies the holistic approach to health, offering insights into the balance between protective and risk factors in the bloodstream.

A high HDL to Triglyceride ratio signifies a lower risk of heart disease, making it integral to integrated health. A favorable lipid profile, with high HDL and low triglycerides, aligns with holistic well-being, promoting heart health and reducing inflammation.

By offering comprehensive blood tests in Amsterdam with this integrated approach, Fitsurance and Healthy Bestari aim to empower individuals with the knowledge they need to make informed decisions about their health. Healthy Bestari’s mission is to implement lifestyle changes through exercise, nutrition, breathing, and sleep to improve health metrics, making integrated health a reality for all. Understanding and managing these key biomarkers are fundamental to the integrated health philosophy, guiding individuals toward proactive measures in their health journey. Prevention and self-monitoring are key.

Discover the convenience and comfort of comprehensive blood tests in Amsterdam, and take the first step towards a healthier, holistic lifestyle.

During the holiday season, sticking to a nutrition plan can feel like an uphill battle. Indulgent feasts, tempting treats, and festive gatherings make it challenging to stay on track. However, with a few simple strategies, you can navigate the holiday season without derailing your health goals. Here’s a short cheat sheet to help you stay guilt-free, energized, and satisfied throughout the festivities.

1. Embrace Balance:

Instead of aiming for perfection, strive for balance. Allow yourself to enjoy your favorite holiday foods in moderation while also incorporating nutritious options like fruits, vegetables, lean proteins, and whole grains into your meals.

2. Portion Control:

Mindful eating is key during the holidays. Be conscious of portion sizes, and avoid overindulging. Use smaller plates, take your time to savor each bite, and listen to your body’s hunger cues to prevent overeating.

3. Stay Hydrated:

Amidst the festivities, it’s easy to forget about staying hydrated. However, adequate water intake is essential for digestion, energy levels, and overall well-being. Aim to drink plenty of water throughout the day, and limit sugary beverages to prevent dehydration.

4. Plan Ahead:

Before attending holiday gatherings or parties, plan your meals and snacks for the day. This can help you make healthier choices and prevent impulsive eating. Consider bringing a nutritious dish to share, ensuring there are healthy options available.

5. Prioritize Physical Activity:

Maintaining an exercise routine during the holidays can help counterbalance indulgent meals and keep you feeling energized. Schedule regular workouts or incorporate physical activity into your daily routine to support your overall health and well-being.

6. Manage Stress:

The holiday season can be stressful, which may lead to emotional eating or unhealthy coping mechanisms. Practice stress management techniques such as deep breathing, meditation, or spending time outdoors to reduce stress and support your mental health.

7. Seek Support:

If you’re struggling to stick to your nutrition plan or have concerns about supplementation, don’t hesitate to seek support from a qualified professional. Consult your family doctor or a registered dietitian for personalized guidance and recommendations.

8. Supplement with Glutamine and Probiotics:

Glutamine is the most abundant amino acid in our bodies. It minimises our sugar cravings as it is able to quickly convert to glucose, which stops the cravings signalling from our brain. It also helps maintain seratonin balance, which influences appetite signals, preventing us from overeating. During the holiday season, up your protein intake to ensure you are getting enough glutamine and if you are eating a mainly plant-based diet, we reccomend supplementing appropriately.  Keeping our gut happy is the key to living a healthy life. Taking a daily probiotic (and doubling up on heavy holiday food days) is the perfect way to keep your body and digestion in tact during the holiday season.

Conclusion:

With a mindful approach and practical strategies, you can navigate the holiday season while staying true to your health goals. By embracing balance, practicing portion control, and prioritizing self-care, you can enjoy the festivities without the guilt and post-indulgence sluggishness. Remember, it’s okay to indulge occasionally, but moderation is key. Wishing you a happy and healthy holiday season!

Dry Brush 

You may have heard of dry brushing before but if not, it is the practice of brushing your body in small circular motions in the direction of your heart. It is best done before showering as it can bring toxins to the surface of your skin. By dry brushing, you are stimulating your body’s lymphatic system and promoting the drainage of extra fluid or toxins. It helps with bloating, blood circulation, swelling and sluggishness. The process only takes a few minutes and is an easy self care activity to add to your daily routine. We love a dry brush with copper as it has the added benefit of exfoliating the skin and provides a stronger lymphatic reaction than regular bristled dry brushes. 

Hydrate

This health tip sounds so simple but it is truly difficult to remember to continously drink water throughout the day. We reccomend investing in a water bottle you genuinely enjoy using and sourcing the cleanest water possibly. We love a carbon filter attached to the faucet as water filters that use plastic containers tend to contain microplastics.

No Devices Before Bed

It is one of the most difficult tasks, but putting your electronics away an hour before bed has proven to improve your sleep quality. The blue light emitted from our phones interrupts our natural sleep cycle and does not allow our mind and body to prepare for bedtime. Since it is almost wintertime, with less sunlight and shorter days, we suggest using a SAD lamp that alternates with morning and evening lighting cycles to mimic a sunrise and sunset. It makes it easier to wake up in the morning and go to bed, without the harsh light from our electronics. Instead of falling asleep to the social media scroll, check out a few of our favorite reads:

1. A book on Ayurvedic Self Care
2. Cooking for a Healthy Life
3. The Travel Book – perfect for lulling yourself into your dream holiday sleep