Macro Calculator for Calories Carbs, Protein, Fat

Macro Calculator for Macronutrients

Our Free 🆓 Macronutrient Calculator determines the basal metabolic rate and total daily expenditure using the Harris-Benedict formula.  From there, the calculator determines your macros (total calories, carbs, protein, and fat.)  To use the calculator, you just need to need to know your height, age, height, and exercise frequency.

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Low Carb Doughnuts Nutrition Coaching High Glycemic Carbs Alexandria VA FB 2

Low Carb? Good Carbs vs Bad Carbs Explained

Tip #3: Removing Bad Carbs From Your Diet

Is Low Carb the Right Way to Go?

Some carbs are good, some are bad, some are just plain evil when it comes to weight loss.  America’s food companies take advantage of people’s lack of knowledge with products like: diet soda, bean pasta, and “low carb” bread.  Are these reengineered carbs goods for weight loss?

Paul explains how to analyze whether a carb is good, careful, or bad with 7 simple rules.

Read moreLow Carb? Good Carbs vs Bad Carbs Explained

Detox FAQ Removing Toxins With Lemon Juice

Detox FAQ Removing Toxins From Your Diet

Tip #2: What Are Toxins and How Should We Remove Them?

Have you ever wondered whether detox diets work for weight loss? Do they even work at all? This FAQ covers some of the seminal aspects behind these so called detox diets and helps you make smarter decisions about removing toxins from your body.

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Multivitamin Weight Loss

Multivitamins and Weight Loss

Tip #1: Multivitamins For Weight Loss

Multivitamins Help Improve Weight Loss

Your metabolism will slow down if you are missing essential vitamins or minerals from your diet. In addition, Vitamin and Mineral deficiencies can increase inflammation levels, and decrease the body’s ability to repair tissue. Taking a multi-vitamin is easy, and it adds some insurance against missing an essential vitamin or mineral. Please keep in mind that taking a multivitamin is no substitute for getting your nutrition from whole food sources. Absorption from multivitamins can vary significantly.

Paul generally recommends the following 3 multivitamins for clients interested in weight loss or hypertrophy…

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Weight Loss Nutrition Alexandria

🍰 Weight Loss Tips and Strategies for Diet and Nutrition Alexandria VA

Sand & Steel’s latest nutrition tips and strategies.  This blog post is dynamically updated as we discuss new nutrition tips and strategies based on the nutrition consultations our clients have at Sand & Steel (so bookmark it with CTRL D).  We cover topics like how much soy is too much?  Is artificial sugar really that bad?  Does the kind of tea I drink affect weight loss?  How to balance macros for improving body composition, etc.  With over 8 years of nutrition and weight loss in Alexandria VA, you’ll this is a very long post.

Read more🍰 Weight Loss Tips and Strategies for Diet and Nutrition Alexandria VA

Nutrition Coaching and Nutrition Counseling

Healthy Food List for Nutritionists Dietitians

Origin Nutrition’s Healthy Food List has arrived. View the 75 most common foods we see with our advice as to whether you should eat it. Plus you’ll get a handy diet cheat sheet as to what kind of calories (fat, carbs, or protein it contains.)

Looking for a food not on our list (e.g. tofu, coconut water, etc.) Post a comment and we’ll add it to the list complete with our recommendation. Eat Smart — Get Strong!

Oat Builder Recipe

Bold flavors combining bursts of citrus, hard and soft textures, the Oat Builder is a simple but amazing tasting breakfast. Almond creme, raspberry, pistachios, and more. Piping hot cereal threatens heats your mouth as the cool almond creme rushes in save it at the last second. This is a “Five Star” recipe all the way, and took months of practice to perfect!

Artificial Sweeteners

Why Artificial Sweeteners Will Sabotage your Weight-loss

By Julia Deupree

According to a 2012 Gallup Poll 1, nearly 1/2 of Americans drink diet Sugar Free BBQ Saucesoda on a given day. Diet soda has long been touted as a “healthy alternative” to regular soda because the absence of real sugar decreases the a
mount of calories consumed. The diet “health craze” goes beyond just sodas – consumers are quick to buy products marketed as “Sugar Free” and Diet thinking they are healthier for their waist lines than the sugar laden competitors. But is diet really healthy? Let’s look at some facts:

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Healthy Coconut Chicken Curry

Chicken Curry From Scratch
(with available Shortcuts)

Chicken breast is an excellent food because it’s low in fat, and high in protein.  But seared chicken can get a little repetitive.  Chicken Curry to the rescue!  This recipe contains no sweeteners other than coconut milk.  The only added fat is a mere 2 TBL of butter per serving.

Summary:

Coconut Chicken Curry is essentially Ghee, Garam Marsala, tomatoes, coconut milk, chicken stock, and aromatics.  Healthy right?  Not quite, your typical restaurant will pour in about a pound of butter for 6 chicken breasts.  Considering most athletes might eat 1.5 pieces of chicken, that’s one stick of butter per serving!  And you wonder why Indian and Thai food will make you gain weight.  Truth be told, 1/4 stick of Ghee is enough, and that’s what we’ll base the following recipe on.

How bad is one stick of butter anyway?  Very.  It’s worth 840 calories and 58 grams of saturated fat which is about 300% over your daily recommended allowance.

Read moreHealthy Coconut Chicken Curry

Late Night Snacks

Origin Nutrition Topic 41: Late Night Snacks?  Good or Bad?

The Broscience:

No Carbs after 7:00, because your metabolism slows down.  Take this Article by Dirk’s health with recommends not eating late at night because your metabolism slows down.1  Notice the lack of citations to authority.

The Truth:

The premise behind this broscience is false.  Metabolism during the REM cycle in healthy individuals is often higher than resting metabolism.2  Plus, it has been clinically demonstrated that eating carbs before going to bed helps people fall asleep.3

“Carbs at Night Help with Weight Loss?”

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Low Sugar Oatmeal Cookies

All you need to Know about Low Sugar Recipes

When dealing with complicated topics like nutrition and fitness, the internet can be a scary place in terms of finding accurate information.  For example, I found these two recipes on two highly respected food websites.

“No Sugar Oatmeal Recipes #1”  Food.com

“No Sugar Oatmeal Recipes #2” Sparkpeople

The recipes read something like this:

3 ripe bananas
2 cups rolled oats
1⁄3 cup vegetable oil (I used olive oil)
1 tablespoon vanilla extract
1/2 cup raisins, 1/2 cup dried cranberries
1/2 cup apple sauce

 

Newsflash internet recipe makers … bananas contain 19 grams of sugar per serving.  And raisins — a whopping 25grams.  Cranberries?  More sugar.  Applesauce?  Unless it’s unsweetened, it is laden with sugar.

So can you make Sugar Free Oatmeal Cookies?

Yes, but to make them taste good, you need use spices instead of sweeteners.  Here’s my favorite recipe:

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Super salad for weight loss

10 Reasons Why More Vegetables Will Increase Weight Loss

10 Reasons Why More Vegetables Will Increase Weight Loss

One of the biggest objections I hear to eating vegetables is that they take too much time or that it’s easier to take a multi-vitamin.  Multi-vitamins are great, and we actually have some very specific ones we recommend.  But they are a supplement not a replacement for many reasons. Here’s ten reasons why vegetables are better than your multivitamin

Eating more vegetables almost always causes you to lose weight, but that happens for a variety of reasons.

  1. The vitamins and minerals in vegetables makes metabolism more efficient, which in turn raises metabolic rate.  Vegetables also contain flavonoids, which help improve metabolism.
  2. The soluable fiber in most vegetables dampens the glycemic load of most carbohydrates, which reduces blood sugar spikes.
  3. The insoluable fiber helps you remove toxins and bacteria from you GI tract helping your excretory system to be more efficient.
  4. Vegetables have a very low calorie density, which causes them to fill you up.  If you aren’t hungry, you are much less likely to make bad choices.
  5. Vegetables (for the most part) are a safe-don’t-even-worry-about-it diet food.  Being on a diet always involves counting macros and calories to some degree… but if you’re reaching for the greens, you know you don’t have to worry.
  6. Most vegetables have a “negative calorie balance” meaning that it takes more calories to extract the nutrients than the foods have.

Read more10 Reasons Why More Vegetables Will Increase Weight Loss

Custom Programming

Custom Programming Defined

by Paul Roberts

NutritionIf you have had trouble getting or staying in shape because of your schedule (long hours, work stress, children, etc.) a custom written fitness & nutrition program is probably your best bet in terms of improving.  This is true in terms of money & time. Similarly, if you have a compound injury (hips, ankles, shoulders, etc.) getting in shape can be challenging, and an off the shelf fitness program like P90X is just not going to work that well.  Sand & Steel offer numerous ways to work within the confines of your schedule and restrictions.

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Protein and BCAA

Protein and BCAA Broken Down

Talk to any bodybuilder about supplements and the topic of BCAA’s (Branched Chain Amino Acids) and Protein will come up very quickly… but what do they do and how do they work?

  1. Should women take protein and BCAAs?
  2. What are BCAA’s and why are they important to take?
  3. What about other amino acids like glutamine and citrulline malate?
  4. What about Vegan protein?
  5. Isn’t eating chicken good enough?
  6. Can I have too much protein?
  7. Is soy protein bad for me?
  8. What is the difference between Whey, Whey Isolated, and Whey Hydrolized
  9. What are essential amino acids?
  10. What are difference between brands? (taste, toxins, dissolvability, cramping.) We only sell two brands of protein Metrx and Sunwarrior.  Vastly different proteins, but both represent two of the best protein you can buy in their respective markets.

Metrx

These questions and more were discussed during the Old Town Strength Club For Women meeting.  Click below to see the footage:

 

Caffeine and Muscle Cramps

Coffee Expresso

 

 

Curing Cramping Through Caffeine Regulation

By Paul Roberts
Sand&Steel Fitness

There are many causes for cramps:

  1. Lack of conditioning;
  2. Dehydration; and
  3. Electrolyte deficiency (Calcium, Chlorine, Potassium, Sodium)

Are some of the most frequently blamed items.  I train hard everyday and maintain a clean diet, and still I suffer from the onset of cramps in my calves and stomach.  They are painful, and worse then that when my muscles seize up my soccer game, skiing venture, or exercise bout is over.

Read moreCaffeine and Muscle Cramps

Making Beef Jerky Safely at Home

 Making Beef Jerky Safely at Home

Homemade Beef Jerky

Want to make homemade Beef Jerky?

You’ve come to the right place.  This article will take you through all the steps to make beef jerky safely at home.

Buy your dehydrator.
The Excalibur 3926TB Food Dehydrator is one of the highest rated and most reviewed home use food dehydrators on the market.  If you check the Amazon reviews, you’ll find lots of good uses for dehydrators other than jerky (fruit leather, dried fruit, dried herbs, etc.)  We use the Realtree Dehydrator that we purchased from Dick’s for $150.  No problem so far — but the camouflage doesn’t work — you’ll still see a huge box in your kitchen.

Read moreMaking Beef Jerky Safely at Home

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