Dillion Harper on Oct. 23 @ 5pm PST
286 posts and growing daily!
Daily Dose of Macros!

Hey ya’ll! Glad to see you back for a little quality time with yours truly! I wanted to chat about food diaries and how important it is to track what you put in your mouth! I am asked SO often what EXACTLY I eat on a daily basis, so today, I am going to get into the nitty gritty of my macro intake.

First, you need to know that everyone’s daily intake needs are very different from one another. They vary based on age, height, weight, activity level, etc. So the best way to determine your intake needs is by figuring out your BMR (basal metabolic rate-how many calories you need to sustain life with what your body expends doing its normal internal metabolic thing each day). You can cheat & download a free BMR calculator on your phone :O) There are several. but the correct formula is as follows: (for the women, I will do mine for reference) *Keep in mind that you must adjust & redo your BMR for every 5 lbs lost.

WOMEN: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years) My BMR is 1531.5

MEN: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

Calculate Activity:

• If you are sedentary : BMR x 20%

• If you are lightly active: BMR x 30% • If you are moderately active (You exercise most days a week.): BMR x 40%

• If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50% This is me because I workout 7 days per week with a lot of heavy weights, intense intervals as well as incorporate everything else, plus my jobs are physically demanding. Most people fall into ‘lightly active’. So my BMR x 50%=  2,297.25

• If you are extra active (You do hard labor or are in athletic training.): BMR x 60%

Add this number to your BMR. That is how many calories you need to maintain what you are working with now. In order to lose weight, you need to eat less than that number. (when you lose weight, you need to recalculate your BMR). Does that mean I am only going to eat 1500 cals per day and be a skinny bitch in a month??? NO! I actually did that to myself years ago-knowing that I was doing the wrong thing but because I had hashimotos without knowing, it was the only way that I could stay ‘thin’. I did a LOT of damage to my body. I was constantly sick & injured and never saw any improvements in my training. (I write about metabolic damage in another blog post).

So now that I have my shit together and KNOW that you MUST eat in order to lose. I stay with about 2000 calories per day. I change my macros around a little every so often to keep my body guessing. Currently I am doing a sugar cleanse with my group of fit friends at TWL (Lyzabeth Lopez) which requires very low sugar, very low carbs, high fat and high protein. There are a lot of factors that go into deciding why I eat what I eat and we’re all different, so this may work for you but different things might work for you as well.

My Macros are currently at approximately: 40% Protein (180g) 38% (100g) fat 22% (90)carbs.

I am eating no gluten/dairy/low sugar. I am also cutting around 1-200 cals off of my normal avg daily intake for a period of time to see how it effects me. In the past, when I do calorie cuts, I GAIN lbs…and I do NOT want to do that, so I am experimenting. If I gain, I will go back to 2k cals/day.

I have eaten healthy and worked out for YEARS, before they had health trackers on your phone, I kept a paper food diary. Lol, back in my body for life days. I am decades later still keeping track of my food intake EVERY day. This requires measuring everything out instead of eye-balling it. Even though by now, I know what 4oz of chicken looks like. You can easily slip up when your eyes are hungry 😉 Measuring is super important, and so is tracking. I use MYFITPAL which is on iPhone & android. Its super user friendly and it allows you to enter in your daily goals; calories, macro %’s. It even has a scanner on it to enable you to enter in the correct food item.

So, let’s get to it shall we? Normal food intake for me:

 

Pre-breakfast

Lemon water (I generally have this on my nightstand so I can drink it asap since I am always in a rush in the am)

*I workout fasted most days, only because I have seen better results on myself this way, however, if you are new to working out or are not working out immediately upon getting up, please eat. I have seen grown men puking at the gym due to lack of eating before heading out. I actually puked once when I started working out & starving myself. Gym supps

After gym breakfast

Protein Crepe with 1 Tbsp organic Almond butter ((I usually have 1 Tbsp raw local honey but not during my sugar cleanse)) (the crepe has 2 organic eggs, 1 scoop Veganmax protein powder) + supps

A couple hours from then, Quest bar.

Lunchtime:

5oz organic chicken breast, 1 cup organic zucchini + supps

Snack:

Protein Shake with 1 scoop vegan protein, 1 c organic almond milk, 1 tbsp organic cashew butter, 1 tbsp organic hemp seeds, ice, cinnamon etc.

Dinner

Turkey Stuffed Bell Peppers (see the recipe in separate post!) with garlic olive oil broccolini +supps

Snack

Protein Shake, almond milk, nut butter and ice

 

Bedtime Supps & No eating 3 hours before bed.

Todays total was 1857 cals at 40%P/40%F/20%C

Every day will be slightly different with different meals prepped ahead of time and then in 2 weeks, I will add a higher carb day. Just not whole grains (because I am gluten free with hashimotos) but fruits/veggies & maybe a couple of organic corn shelled chicken tacos lol.

 

This isn’t perfect for everyone, but I wanted to answer the inquires of many ladies asking exact #s :O) Hope this helps!

HHFC Turkey Stuffed Bell Peppers

Difficulty: Medium   Serves: 8   Prep time: 1 Hour

Ingredients

1.25lb Organic Lean Ground Turkey Breast

1 bag Organic Cauliflower Rice

1 Organic Sweet Onion

1-2 Jalapeno peppers

2 Organic cloves minced garlic

2 Medium Organic Zucchini-cubed

8 Organic varieties of Bell Peppers

1 Organic tomato paste

¼ C Organic Curly Parsley

Flavor God: Everything Spicy, Garlic Lovers, Red pepper flakes, Goya w Pimento-season to taste

Organic Olive oil Spray

Calories: 226; P: 23g C: 14g F: 8g

Directions

  • Preheat oven to 375-400deg
  • Cut top of peppers & de-stem/seed, place in boiling pot for 10 min-remove & place on paper towel upside down to dry
  • Sauté diced onion, jalepeno & garlic 5 min
  • In separate pan, saute zucchini until warm, 3 min, set aside
  • Add turkey & parsley to onion mixture, cook until brown
  • Add cauliflower rice & tomato paste to turkey
  • Add zucchini, gently mix
  • Scoop into peppers
  • Place peppers you are eating immediately in baking dish & cover with foil
  • Bake 30 min
  • Store remainder as meal prep
  • Serve & enjoy!

Thanks for spending some time with me on my blog!

Add my new INSTAGRAM & TWITTER  pages for fun & exciting posts!

Brianna, Holistic Healing Fit Club

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Chemical Side Effect Nightmare!

Hello again everyone! I haven’t been able to explain exactly what’s been going on with me but have mentioned a few issues I’ve been having each day with my health 🙁 I finally decided, why not share my experience in the hopes that I can help at least one other person!

As some of you know, a few months back I dropped a 50lb weight on my thumb. Breaking the real nail from the skin. OOOOUCH! I started a course of strong meds to avoid infection, however it still happened. I was told that I needed to do this in order to save the nail from falling off FOREVER! (In my line of work, where outer beauty is how I make a living…that was NOT going to fly!)

I continued the meds as directed as my doctor & over the last few months…my health greatly deteriorated. Yes, I’m as holistic & natural as possible but there are occasions when meds are necessary. This specific medication had so many horrific side effects-most of which were not mentioned upon starting this course of treatment, and all of which I am experiencing.

  • difficulty with swallowing
  • pale skin
  • redness, blistering, peeling, or loosening of the skin
  • stomach pain
  • unusual bleeding or bruising
  • yellow skin or eyes
  • bleeding gums
  • bloating
  • chest pain
  • constipation
  • cough or hoarseness
  • dizziness
  • fast heartbeat
  • feeling of discomfort
  • flu-like symptoms
  • general feeling of tiredness or weakness
  • hair loss
  • high fever
  • hives
  • indigestion
  • inflammation of the joints
  • large, hive-like swelling on the face, eyelids, lips, tongue, throat, hands, legs, feet,
  • lower back or side pain
  • muscle aches
  • painful or difficult urination
  • pains in the stomach, side, or abdomen, possibly radiating to the back
  • persistent loss of appetite
  • pinpoint red spots on the skin
  • puffiness or swelling of the eyelids or around the eyes, face, lips, or tongue
  • red skin lesions, often with a purple center
  • red, irritated eyes
  • red, scaling, or crusted skin
  • sores, ulcers, or white spots on the lips or in the mouth
  • sores, welting, or blisters
  • stomach pain, continuing
  • swollen glands
  • swollen lymph glands
  • tightness in the chest
  • troubled breathing with exertion
  • ulcers, sores, or white spots in the mouth
  • unexplained bleeding or bruising
  • Stomach pain
  • Acid or sour stomach
  • bad, unusual, or unpleasant (after) taste
  • liver abnormalities
  • vertigo
  • change of taste or loss of taste
  • heartburn
  • toothache
  • Decreased vision
  • difficulty with moving
  • discouragement
  • feeling sad or empty
  • irritability
  • lack of appetite
  • loss of interest or pleasure
  • loss of sense of smell
  • muscle cramps or spasms
  • muscle stiffness
  • tiredness
  • trouble concentrating

 

!!!! YES, I HAD/HAVE ALL of those symptoms! I know, what the hell?! Chemicals are always what I stay away from :O( Couple that with the symptoms I already have with my Hashimotos/hormones & Rheumatoid arthritis! FML. Luckily, I’m a tough chick or I wouldn’t have been able to continue working or working out it’s been so bad. I was advised to continue the meds even though I felt like my insides were honestly dying. I simply couldn’t live like that anymore. The reason they advised to continue taking was to avoid losing my entire nail permanently-which for obvious reasons, I cannot allow to happen.

 

After much stress & debate, I’ve decided to stop the meds. I decided to go to Los Angeles (for the provider closest to me) for a new treatment that isn’t offered here in Vegas with laser therapy. I wish I would have found out about this months ago before I began destroying all of the hard work I put into my body by eating & living organically & holistically. We live & learn, which is why I’m posting this. Not because I want everyone all up in my biz, lol!…but in case anyone else is going through something similar. I’m blessed to have the resources avail to try this course of therapy where many would not. Wish me luck & Healing!  It will take about a month of detoxing from the meds to feel better. It has been 2 weeks now, I am starting to feel better although I am still experiencing many of the side effects. The laser was preformed by LASER NAIL THERAPY and didn’t hurt at all. I didn’t really feel much except a warm sensation. 

Here’s what I am doing to detox: 

Daily: As usual-all organic foods & extra nutrients from my supplements. Chlorophyll water, and a mix of supplements: (added to my already awesome super doses I get now) Camu Camu, milk thistle, Adeeva Oil of Oregano, Ginko powder, holy basil, ashwaganda.

Some of the most interesting benefits of camu camu include its ability to boost the immune system, protect against chronic diseases, reduce inflammation, detoxify the body, prevent viral infections, reduce mood swings, promote eye health, protect the sexual organ system, and prevent cognitive disorders. It supplies 60 times more Vitamin C per serving than an orange! A teaspoon has 1180% of your recommended daily intake for vitamin C, which is important for gum health, among other functions in our body.

Weekly: Lemon & Coffee enemas along with some attempted meditation to try and de-stress.

For the laser, I will be removing all of my acrylic (and if you follow my social media, you know that my nails are life! lol) Luckily, I will only have to remove the acrylic for 2.5 days, and then I can continue being a fancy pants. So all in all, no big deal. The laser is 85% effective and I may need to do it one more time, although I am hoping & thinking VERY positively that this will be a one and done situation 🙂

 

I’m positive that I will be feeling much better & back to my fabulous nail designs in no time!

 

Thanks for spending some time with me on my blog!

Add my new INSTAGRAM & TWITTER  pages for fun & exciting posts!

Brianna, Holistic Healing Fit Club

 

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