Words like ‘macronutrients’ can be a bit daunting when you start on your road to wellness. It sounds more like something from 9th grade science class. So, here is a simple explanation of all things Macro Nutrient related.

A macronutrient is any of the nutritional components of the diet that are required in large amounts: They are:

  1. Protein
  2. Carbohydrate
  3. Fat
  4. Minerals such as calcium, zinc, iron, magnesium, and phosphorous

Food is more than a source of protein, carbohydrate, and fat–it’s also our source of micronutrients (vitamins and minerals) that support our body’s many processes.

Your body burns a certain amount of energy every day, and this can be measured in calories. The energy in food can be measured in the same way. They are:

  1. Carbohydrates have 4 calories per gram
  2. Protein has 4 calories per gram
  3. Fat has 9 calories per gram

If you want to lose weight while also maintaining as much lean mass as possible, you need to do more than just maintain a caloric deficit.

  • You need to ensure you get enough protein every day to preserve muscle.
  • You need to ensure you eat enough carbs, which provide your muscles with the glycogen stores needed to maintain training intensity.
  • You need to ensure you eat enough healthy fats, which play an important role in hormone synthesis.

Get at least 80% of your daily calories from healthy (micronutrient dense) foods that you actually like.

If you eat too much junk food, processed food, and too few healthy foods, you will develop vitamin and mineral deficiencies that can cause many different health problems.

Eating large amounts of high-glycemic carbohydrates increases the risk for chronic disease like Cancer, diabetes, Cardiovascular disease, high cholesterol.

Well, the best way to avoid this is to simply eat healthy foods that you like every day.

Don’t be afraid of small indulgences

So long as 80% of your food come from healthy foods full of micronutrients, feel free to include some non-GLOW foods if you want.

For example, if you love ice cream or chocolate, work some into your macro’s for the day, all you need to do is plan for it so you do not over indulge.

The GLOW program is less about counting calories and more about eating to a certain macronutrient split for your body type and health goals. You will not have to count macro’s forever, this is a way of keeping accountable to your health and having a plan as “failing to plan is planning to fail”.

Being educated about macronutrients in foods gives you the ability to take control of your own eating plan.

The GLOW team can provide you with a macronutrient split that is suited to your body type and will assist you in being able to lose body fat whilst maintaining muscle mass. Simply click here for more info. 

Danielle Smith

Danielle Smith is the Founder of Glow For Life, with personal experience acting as the driving force for her passion to make a positive difference to the health and wellness of others.

Danielle tipped the scales at 30kg overweight in her childhood years and was a constant target for bullying. After making the decision to lose weight, Danielle moved to the opposite end of the spectrum, battling anorexia and bulimia for several years. Due to these early issues in her childhood she suffered from health issues later on in life like IBS, an underactive thyroid, nutrient deficiencies which lead to fatigue where she has spent countless hours and dollars with doctors, naturopaths and numerous allied health professionals trying to identify what was wrong.

After a lengthy recovery process, Danielle was able to build a healthy relationship with food, exercise and body image and made this a core priority in her life.

Unfortunately, a corporate career path with no passion or personal motivation caused Danielle’s priorities to slip, with health, fitness and attitude to life all taking a back seat.

The ‘Glow moment’ that Danielle had was a telephone call informing her that her mother was going to die. She was sick with jaundice, had a tracheotomy in her throat, was on a dialysis machine and her body was not receiving the nutrients required. The next day her father was admitted to hospital with renal failure.

Having experienced first-hand what can happen when you don’t prioritise health and wellness, Danielle knew it was her purpose to help educate and assist people to make positive changes in their lives to ensure that they are the ultimate version of themselves.

This was the catalyst for Danielle to quit her corporate career, study fulltime and begin her “Glow for Life” journey.

Since taking the plunge, Danielle has worked as a Personal Trainer at Soultrain in Woolloomooloo and as a Sport Massage therapist for the GWS Giants and worked with Julia Russell Massage therapy with such sports teams like The NSW Waratahs, South Sydney Rabbitohs, West Tigers and the NSW Cricket team.  She has just recently returned from spending time in New York training with some of the elite trainers at Equinox Greenwich in Manhattan and Celebrity Trainer from Muscle Manhattan, as well as training in Thailand at a Muay Thai training camp,  with current Muay Thai champion fighters.

Danielle is currently working with individuals, couples and families as well as in the corporate space, promoting health and wellness in the workplace and in general life.