Day: May 18, 2019

A Beginner’s Guide To Tracking Macros

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Figuring out a healthy diet can be extremely frustrating and confusing. With all the new diets and conflicting information, it can be hard to know where to start and how to eat consistently well.

Tracking macros is a method that shows exactly where the nutrients are coming from and in what amounts. It is a simple way to adjust a diet and can be used in the long term.

What are macros?

Macros, or macronutrients, are the three main types of nutrients a body needs to survive: protein, fat, and carbohydrates. By tracking macros, it is easy to tell what types of foods a person is eating too much, or too little, of. When discussing general health, this is where most personal trainers, dietitians, nutritionists, and health coaches start with clients.

How should macro needs be determined?

While numbers vary from person to person, there are some base equations to determine just where a body needs to be.

To start, calculate the Basal Metabolic Rate, or amount of energy it takes to run a person’s body at rest. The equation being used in this example is for a woman. The formula changes slightly for males.

BMR = 655 + (4.35 x your weight in pounds) + (4.7 x your height in inches) – 4.7 x age

Next, multiply this number by the person’s activity level.

No exercise – x1.2

Few times a week – x1.375

3-5 times a week – x1.55

6-7 times a week – x1.725

The result is the daily amount of calories that it takes for this person to just breathe, digest food, regularly function, and do some fitness.

How many of each macro should someone eat?

Specific macro amounts are going to depend on a person’s weight loss and fitness goals, but in general, it is 40% protein, 30% fat, and 30% carbohydrates.

A 30-year-old woman weighing 170 pounds, is 5’4’’ tall, and exercises 3-5 times a week will need 2,380 calories a day with 952 calories of protein, 714 calories of fat, and 714 calories of carbohydrates.

An extremely easy way to determine macronutrient needs during the day is to use a macro calculator. This will take the guesswork out of the daily calories and give an exact picture of where macros are for the day.

Protein

Protein is vital for repairing muscle tissue, building tone, and having healthy hair and nails. Protein also helps satisfy hunger, keeping stomachs feeling fuller for longer.

With one gram of protein being equal to four calories, the woman in this example needs 238 grams of protein per day to maintain her weight.

Fat

Fats are vital to a body’s basic functions like energy, cell growth, absorbing nutrients, and creating hormones. Instead of skipping fats, opt for healthier ones like avocados, nuts, fish, chia seeds, eggs, and dark chocolate.

Fat contains about nine calories per gram, which means approximately 79 grams of healthy fats.

Carbohydrates

Before opting for low carb diets, know that carbohydrates include fruits and vegetables. …

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What You Need to Know About Cataract Surgery

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Cataract surgery will help a person see clearer. This procedure will help remove the clouding of the lens. The lens from the eye will be removed and it will be replaced with a synthetic version. In the past, this used to require a long hospital stay and weeks of recovery. Now, this procedure can be done under local anesthesia in an outpatient office. Within a few days, a person should be able to resume their normal activity. This procedure is often successful and a doctor can explain the entire procedure ahead of time.

Who May Need This Procedure

As a person ages, they may begin to experience issues with their cataracts. Over time the eye will be less resilient and the film covering may get thicker. Cataracts may cause a person to become nearsighted but as it can get worse as they age. If a person notices any changes in their vision they should see a doctor right away. The doctor will be able to perform specific eye tests and can determine if a person has cataracts.

Lens Replacement

A doctor can remove the lens on the eye that has become clouded. This will be able to solve the issue of cataracts. Having this procedure can help a person see clearly but they are not in a life-threatening thing if they do not treat this right away. If a person has cataracts in both eyes the doctor will perform the procedure in one eye at a time.

Procedure

There is new and advanced technology that make this procedure easy and simple. The lens of the eye is replaced in about 15 minutes. The phaco procedure is performed allowing the surgeon to complete this procedure in little to no time. this procedure uses a high-frequency ultrasound tool. This device can break the eye lens into tiny pieces and they can be suctioned out of the eye.

Once the lens is removed a clear intraocular lens is placed between the iris and the pupil. This is the same location and the natural lens. The small incision is then closed and a shield is placed on the eye to keep it safe. This is effective in around 98 percent of all procedures.

Laser Surgery

Lasers are also used to perform this procedure. The lasers create an incision in the eye so that the surgeon can reach the ends and remove it. The lens is broken up and then removed. Once the lens has been removed the new implant can be inserted. There is no incision to close up.

Recovery Time

After the procedure is complete a patient will spend about an hour in the recovery room. This will allow the medical staff to check on the patient as the anesthesia is wearing. The doctor may place a bandage or another covering over the eye. A person will need a ride home and should not attempt to drive after this procedure.

When the patient gets home they will make sure the eye will not …

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