Macros 101

 

“Macros” is short for macronutrients. They provide life and fuel for the body in the form of calories. There are 3 macronutrients that provide us with energy: carbohydrates, fat & protein. Carbs provide 4 calories per gram, fat - 9 calories per gram and protein - 4 calories per gram. If you’ve been following the CSE Meal Plans for a while now you will have seen our write-up on macros in the front of each book. Here you can find out more about our macro-based approach, some of the science behind it, what foods make up the different macros, etc. This is a great resource to learn a bit more about macros. But, since we are science geeks and love to dive in deep from time to time… let’s break it down a little more!

First, all diets work. Weird, right? Whenever there is a caloric deficit for a period of time, you will lose weight. The biggest (and most important) differentiator that macros brings to the table is WHERE the weight lost is coming from. The truth is, you can lose weight on a cookie diet so long as the deficit is there. But, we promise you the weight you lose on the cookie diet will not all come from fat stores. You will be sacrificing lean muscle tissue in the process which is a terrible thing to have happen! Here’s why: Muscle tissue is active tissue! Muscle requires 5.5X the daily fuel compared to the almost dormant fat stores. To put it simply, the more lean muscle tissue you have on your frame, the more calories you will burn. Maintaining a healthy amount of lean muscle tissue also revs up your metabolism. The more lean tissue you have, the higher your Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR). As it relates to macros and diet… this is where the magic happens!

Counting macros has been proven, time and time again, to not only be super effective in overall weight loss but in targeting FAT LOSS while maintaining lean muscle tissue. This is so important! So, why doesn’t everyone just count macros if all this is true? Because it is HARD WORK! Playing food Tetris everyday, trying to come up with meals and snacks that will help you zero out all your numbers is tough, to say the least. You would have to spend a ton of time on a macro-tracking app entering in each ingredient that you put into your mouth hoping, at the end of the day, that your numbers are balanced and you've hit each category! We’ve been there, done that! Yes, it absolutely works. Yes, it’s a lot of hard work, very time consuming and, for beginners, extremely overwhelming. Enter: Clean Simple Eats. We knew the science behind macros was real. The trick was to create a meal plan that has a perfect balance in macros, the food tastes amazing, the whole family can get in on it, every meal is interchangeable, it’s 100% sustainable long term AND… you don’t have to count a single macro! The work has been done for you. There’s no need to count macros if you are following the plan. Find your numbers using the app. Enjoy the yummy food.  Stick to the plan. That’s it! Macro counting has met its match!;)


IN THE KNOW…

We have been busting our buns behind the scenes and are working on some amazing new products! We can’t wait to show you what we’ve been working so hard on! Here are a few hints to get you pumped: *CSE Kids Shake (all the vitamins and minerals your kids will need for the day in it PLUS some added protein 💪🏻) !

GUESS WHAT’S COMING?!

The Spring 2019 CSE Challenge will kick off on March 18! We have some really exciting news surrounding this upcoming challenge! For the GRAND PRIZE... think BIG! ;) For now, we are focusing on making the most of the last week of the CSE Winter Challenge! We love these challenges so much and pour our whole heart and soul into creating a like-minded community of people that are all trying to better themselves every day. Thank you for being here! We love our #CSETribe!

PRODUCT SPOTLIGHT: CSE COLLAGEN POWDER

 
Collagen Powder
35.99
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• Beautifies & firms your skin

• Strengthens tendons & ligaments

• Provides structure to joint spaces

• Provides age-defying antioxidants

Collagen is a soft tissue, structural protein. Because of this fact, it plays an extremely important role in our overall health and quality of life. Collagen production in the body decreases as we age which causes skin to sag,  tendons to weaken and bones to lose density. Replenishing collagen stores is key in the fight against aging. Supplementing with a quality hydrolyzed collagen also stimulates the chondrocytes to produce more collagen. Win! Win!  So, of the 16 different types of collagen, why did we choose Type II? Great question! Type II is THE ONLY type of collagen that remains a collagen in the biochemical (digestive & absorption) process. It is absorbed directly into the skin and joint spaces as a collagen protein and goes right to work on building that particular space back up. Yes, there are other types of collagen that are beneficial but Type II gives you the most bang for your buck in age defiance, bar none!

We wanted more age-fighting powerhouses to be thrown into the mix so we added these guys to help out with the job:

•  Hyaluronic Acid: The main “ingredient” in joint fluid. Softens joint spaces, alleviates dry skin, speeds wound healing, reduces fine lines and wrinkles.

•  CoQ10: Boosts energy and stamina, reduces aches and pains, balances mood, enhances brain function, supports healthy vision, improves cardiovascular function, combats headaches, promotes smooth, youthful skin.

•  MSM: Improves skin health, flexibility, detoxifies the body, strengthens hair and nails, a natural anti-inflammatory, increases energy.

•  Lycopene: A powerful antioxidant shown to have heart, blood pressure, prostate, osteoporosis, skin, and other benefits.

•  Biotin: Supports strong hair and nails, beauties skin, supports metabolism and may even lower cholesterol.

PRO TIP: Looking for the PERFECT post-workout shake? You. Are. Welcome. After a tough workout, you want to get fuel to taxed muscles in a hurry to help with recovery. You want a quality, fast-absorbing source of protein and carbs to replenish glycogen stores and to drive amino acids from the protein into each cell. Fat slows the absorption time of these nutrients so having a post-workout shake with zero fat is not a bad idea! Plus, you get all the added benefits of collagen in a shake that tastes like… well… perfection.  

Shake.jpg

Peach Mango Julius

1 serving

243 Calories

0F / 36C / 26P

PEACH MANGO JULIUS

  • 4oz. fresh orange juice

  • 4oz. Fairlife fat free milk

  • 30g frozen banana

  • 1 scoop Super Collagen Mix

  • 22g CSE Simply Vanilla protein

  • 5-6 ice cubes

1. Place all ingredients in a high powered blender and blend until smooth.

 
Erika Peterson