Index
A note about the index: The pages referenced in this index refer to the page numbers in the print edition. Clicking on a page number will take you to the ebook location that corresponds to the beginning of that page in the print edition. For a comprehensive list of locations of any word or phrase, use your reading system’s search function.
- Calcium, 39
- Calculations
- lean body mass, 82, 125
- macros, 80
- macro to calorie conversions, 81
- protein, fat, carb, 83, 84, 85
- total calories, 79, 86
- Calories. See also Calculations
- deficit, 19, 66, 73, 79, 81
- definition and function, 15
- empty, 22
- energy from, 14
- excess consumption of, 17
- fat vs., 16
- men, women and, 78
- thermic effect and, 48
- tracking macros and, 26, 28, 74, 77, 99, 103, 109, 113 (See also Labels, food/nutrition)
- Carbohydrates
- alcohol and, 22
- “bad,” 44
- broken down into sugars, 44
- fiber-rich, 139
- functions and importance, 22
- glycemic index and, 43
- needs calculations, 85
- simple vs. complex, 42
- sources of, 45
- from whole foods, 45
- for workouts, 98
- Fat, body, calories vs., 16
- Fats, dietary
- body fat and, 18
- cholesterol, hormones and, 57
- good and bad, 54
- healthy, benefits of, 55
- importance of, 17
- needs calculations, 84
- omega-3 fatty acids, 58, 59, 60, 138, 171, 172, 178, 195
- omega-6 fatty acids, 59, 60, 201
- saturated and unsaturated, 56
- Feeling, tending to inner health and, 29
- Food
- choosing, 90
- dividing macros, 89
- eating for maximum health, 104
- eating guilt-free, 100
- eating the rainbow, 133
- flexibility and freedom to choose, 107, 108, 127, 130
- high-fiber macros, 92
- junk food, 130
- keeping macros around the house, 91
- macro-rich, list of, 216–17
- meal plan and schedule, 87, 88, 93, 126, 127
- nutritional accuracy and, 113
- preparing meals, 114
- processed, problems with, 131, 144
- supplements, 112
- synergistic nutrition, 105
- varieties of, 132, 133
- what to eat, 130–40
- whole foods, 35, 45, 46, 105, 111, 131, 144
- Fruits and veggies, about: eating the rainbow, 133; at every meal, 134; fiber-rich carbs and, 139
- Macronutrient (macro) diet. See also Calculations; Food; Macronutrients; Tracking macros/calories
- adjusting macros, 94, 96–97
- benefits and definition of, 102–3, 106, 108, 110
- body composition and, 74
- 80/20 rule, 145
- exercise, eating and, 76, 98, 116, 120, 122, 124
- goals and planning, 69, 72, 100, 141
- lasting change and sticking to, 128, 143
- metabolism and, 95
- muscle building/strength training and, 73, 75, 120
- for weight loss, 73
- Macronutrients. See also Calculations; Carbohydrates; Fats; Protein
- about: overview of this book and, 9–10
- balancing for health, 21, 61, 68, 142
- body function and, 14
- definition and function, 11, 12, 13
- dividing, 89
- energy, energy systems and, 115, 117–19, 123
- micronutrients vs., 13, 30 (See also Micronutrients)
- need for, 20
- nutrient-dense foods and, 31, 32
- tracking calories and, 26, 28, 67, 74, 77, 99, 103, 109, 113 (See also Labels, food/nutrition)
- Magnesium, 37
- Meal plans. See Food
- Micronutrients, 13, 30, 105, 132, 135, 144. See also supplements; specific vitamins and minerals
- NEAT (non-exercise activity thermogenesis), 124
- Nutrient-dense foods, 31, 32
- Pork, 137. See also Recipes
- Potassium, 38
- Poultry, 136. See also Recipes
- Protein
- amino acids and, 25, 47, 49, 50
- complete and incomplete, 47, 49, 50, 166
- eating lean, 140
- functions and importance, 25, 47
- kidney damage myth, 52
- muscle growth/development and, 51
- needs calculations, 83
- sources of, 25, 53
- thermic effect and, 48
- varieties of, 47
- vegans and, 50
- Recipes
- Argentinian-Style Grilled Sirloin, 184
- Avocado Southwestern Salad, 164
- Avocado Toast, 152
- Beef and Broccoli Kebabs, 188
- Beer Can Chicken, 183
- Black Bean Soup, 166
- Buffalo and Blue Cheese Brussels Sprouts, 203
- Buffalo Chicken Mini Wraps, 158
- Cabbage Slaw, 200
- California Roll in a Bowl, 155
- Chicken and Pesto Farfalle, 193
- Chickpea Salad, 168
- Chocolate Protein French Toast, 150
- Cilantro Chicken and Avocado Burritos, 154
- Cilantro Lime Low-Carb Rice, 202
- Cinnamon-Apple Protein Bars, 204
- Clam Chowder, 173
- Coconut Shrimp, 177
- Corn and Bacon Chowder, 197
- Crispy Parmesan Tilapia, 172
- Easy Kale Chips, 205
- Egg Salad, 161
- Frozen Chocolate Bananas, 211
- Garlic and Herb-Roasted Salmon with Tomatoes, 171
- Garlic Cheddar Cauliflower Soup, 198
- Garlic Mashed Sweet Potatoes, 199
- Garlic Parmesan Fries, 201
- Greek Butterflied Chicken, 182
- Grilled Tuna Teriyaki, 178
- Hearty Beef Stew, 186
- Homemade Tortilla Chips, 208
- Kefir and Chia Super Pudding, 207
- Lemon-Herb Grilled Chicken Salad, 180
- Lemon-Steamed Halibut, 174
- Light Fettuccine Alfredo, 196
- Linguine and Caper Sauce, 163
- Low-Carb Protein Waffle, 148
- Low-Carb Southwestern Egg Wrap, 151
- Maryland Crab Cakes, 176
- Meatless Cheddar Squash Casserole, 167
- Orange-Flavored Beef Stir-Fry, 189
- Orzo and Shrimp Salad, 194
- Pasta with Pesto and Olive Sauce, 165
- Peaches and Cream Oatmeal, 149
- Peanut Butter Banana Frozen Greek Yogurt, 214
- Peanut Butter Protein Cookies, 212
- Pesto Chili, 162
- Protein Cheesecake, 213
- Protein Fluff, 209
- Pulled-Chicken BBQ Sandwiches, 181
- Quick Ramen with Shredded Chicken, 190
- Salmon and Spinach Fettuccine, 195
- Seared Chilean Sea Bass with Homemade Pesto, 170
- Shamrock Shake Protein Smoothie, 206
- Shrimp Ceviche Salad, 156
- Shrimp Taco Salad, 175
- Southwestern Fajitas, 179
- Spicy Buffalo Macaroni and Cheese, 191
- Steakhouse Blue Cheese Burger, 185
- Superfood Breakfast Bowl, 153
- Swedish-Style Meatballs, 187
- Three-Ingredient Cinnamon Pecan Bites, 215
- Traditional Shrimp Scampi, 192
- Triple-Berry Yogurt Parfait, 210
- Tuna Salad, 157
- Turkey and Spinach Focaccia Sandwich, 160
- Turkey Reuben Sandwiches, 159
- Zucchini and Potato Bake, 169
- Thermic effect, 48
- Tracking macros/calories, 26, 28, 67, 74, 77, 99, 103, 109, 113. See also Labels, food/nutrition
- Vitamin B, 35
- Vitamin C, 34
- Vitamin D, 33, 112
- Vitamin K, 36