The nutrients your macro coach didn't tell you about

Today I'm talking about my new ebook, the Nutrients your macro coach didn't tell you about 🤭🥙

Available here - https://eatlikeruby.com.au/nutrients

Join the Eat Like Ruby Podcast Community
🍏 https://www.facebook.com/groups/eatlikerubypodcast

Follow Eat Like Ruby
🍫 https://www.instagram.com/eat_like_ruby/

Work with Ruby;
🥙 https://eatlikeruby.com.au

If you loved this episode, please;
🍑 Share to your IG stories & tag eat_like_ruby
🍔 Subscribe, rate & review on Apple podcast or Spotify!

For advertising opportunities, please contact;
📧 management@eatlikeruby.com.au

DISCLAIMER
The Eat Like Ruby podcast is not a substitute for professional medical or dietary advice.
The advice given in this episode is general in nature and should not be used to treat any medical conditions, health conditions, illnesses, injuries and/or any nutrition related conditions, deficiencies or similar.
This podcast is not to be used as, or in place of, medical advice or dietary advice.
Please consult your health care professional before implementing any of the advice, information or protocols discussed in this episode.

Transcript

SPEAKER_00 0:09

G'day gals, welcome to the pod. Today I am here to do an episode all about my brand new ebook, which is titled The Nutrients Your Macro Coach Didn't Tell You About. Just pausing to let you have a little giggle at that one. If you have been in the Lacroview world for some time, whether you listen to the pod, you do coaching, you've done programs, you follow our content, or all of the above, you will know that I am obviously a big fan of educating. I'm a big fan of nutrition education as a whole, but I'm a big fan of educating on calories and macros, but also at looking at a lot of micronutrients and a lot of other nutrients that are gonna play a role in our health. Obviously, we know that calories and macros are the big dogs when it comes to things like fueling performance or training and nutrition for body composition goals, and those are the two main things we focus on in eat like Ruby. So calories and macros are obviously a big factor in that. But then we have a lot of micronutrients that are gonna play a key role in fueling our performance and optimizing our body composition, as well as supporting our overall health. And I think if we come back to the title of the book for a second, it's very common these days to see a lot of quote macro coaches who never really go any further and educate on things like micronutrients. And if you're a regular listener of the pod, you will know that a lot of these nutrients often come up and then we kind of skim over them and we touch on them at different times. And this is really what prompted me to write this ebook was because these nutrients are key factors in supporting performance, body composition, and health, which is what we are all about. And then I just really thought to myself, like, I want my girls to have one resource and one thing that they can just refer back to to get more information on this. So that was really the driving factor behind me writing the book was like, I want females to know about this stuff. So I'm gonna write the book on it. I'm literally going to write the book on it, and she's done it. So the nutrients that are in the book, I've got the book here. And two things I'll say before we get started. I always refer to it as a book, but it is an e-book. So you buy it online, you download it, you have it as an e-book. If you want to print it off, you absolutely can. But I always just say book, and then people are like, can I buy it as an actual book? No, you cannot. You can buy it as an ebook and then you can print it if you want to. Also, obviously, the title of the book, The Nutrients Your Macro Coach didn't tell you about. It's a little bit long and it's a little bit sassy. So I pretty much have just been referred referring to it as nutrients, the nutrients ebook or the nutrients book. So that's what I'm gonna refer to it as today. But the nutrients that we look at in the book are iron, calcium, omega-3s, vitamin C, magnesium, and fiber. And obviously, if we look at micronutrients as a whole for a second, there are so many. Like we could have included so many more in this book, but I wanted to just start with the main few. I say start with the main few because I'll probably come back with volume two at some point. We'll see. But I wanted to start with the main few that I thought I really want my clients to know these a little bit better. I want them to understand them a little bit better. And they're just common things that come up with active girls. And that's really what I wanted to gear the book towards because again, obviously there's a lot of nutrients out there, and there's a lot of health things we could look at with all these individual nutrients. So I've written this book to hone in a little bit more on the specific benefits of those nutrients for active females. And then the reason that I wanted to do this episode today is to really just break the ebook down a little bit more for the girls who have it, or to give a little bit more info on it for the girls that are thinking about buying it. So if you've got it, awesome. Thank you. I love you. This is wicked, and this episode can just help you like understand the book a little bit more. Or if you're sitting there thinking, like, oh, I wonder if I should buy that, hopefully by the end of this episode, you will know whether it is or isn't for you. And so to help understand why I wrote the book and what's included, I am gonna read out the intro of it right now. So the intro of the ebook says, Welcome and thank you. I am super grateful and honestly stoked that you are here and have purchased our nutrients ebook. If you're a fan of the podcast, you'll know that I am super passionate about nutrition education and more so about making sure my gals understand the sweet spot between food quantity to support our energy, body composition, and performance goals, food quality to support our health, energy, and performance, and a flexible diet to support enjoyment and lifestyle. There are absolutely boxes I want my gals to tick every day to optimize performance, body composition, and health, and I want you doing that in a way that is simple, flexible, and truly enjoyable for you. This book focuses on the food quality. I think that food quantity has gotten a lot of airtime in the last decade as people have learned about calories, macros, and similar, which is awesome. But there's a lot more to nutrition than quote, fitting things into your macros. Hence why this book is for the nutrients your macro coach didn't tell you about. In this e-book, we're gonna look at iron, calcium, omega-3s, magnesium, vitamin C, and fiber. Even still, there's heaps more nutrients we could have included, but these are some wicked ones that I think active females should know about. And then in brackets, so again, red flag on the quote, nutrition coaches who haven't mentioned them to you. But that's why I'm here. And one of the first things I want to make really clear before we get into this is that I have not written this book to treat or manage any health conditions, medical conditions, deficiencies, or similar. So I feel like that literally sounds like a waiver, and I guess it kind of is, but I also just want to make it really clear that this book is not designed to treat or manage any of those things. And I especially just want to make that clear to anyone who might have a health condition or a deficiency related to any of those nutrients that we've just mentioned and that we're gonna talk about. If you do have any health conditions, medical conditions, or deficiencies related to anything, but also related to those nutrients specifically, you definitely want to make sure you are treating those with a medical professional. So this e-book or any nutrition resources like this are not gonna diagnose or treat or manage those conditions. If we just side note for a second, when we look at someone having a nutrient deficiency, often, not always, but often, nutrition alone is usually not enough to then combat that deficiency. Usually we do have to treat a deficiency with something in a bigger amount. So this is where we can look at supplements or similar. And again, I am not advising any supplements at all. This is what you want to talk about with your medical professional. But usually, if we do have an actual health condition or a deficiency present, we need to treat it like that. And then once it's been treated and it's sitting in a good place, then nutrition can be brought in to help prevent getting back there and just keep you at healthy levels, etc. So I can't stress enough, this ebook is not designed to treat deficiencies. If you have a deficiency with any of these nutrients or with any nutrients at all, definitely make sure you are working on those with a medical professional. But if you don't have any deficiencies with these nutrients and you are in good health and you just want to know more about them, or more so, you want to know more about them and make sure that your diet as a whole is inclusive of these things so we can do our best to try and avoid getting to the point of having a deficiency in any of these things. This is what this e-book is for. I wanted people to just have more information and understanding of this stuff. And again, just be able to look at your diet as a whole. And I'm gonna read out another thing from the book in a second that's gonna help kind of back up what I'm trying to say here. But when I think about a lot of my clients, they're in really good health, they're not trying to treat any of these things, but they do have a big interest in them. And they're also active females whose body needs these nutrients to be coming in. So if we're in that position where we're like, I just love to understand this stuff, I want to have a better understanding of it, and I want to make sure my diet as a whole, like I said before, is inclusive of these things so that I can just know that I've got good nutrients coming in to support my health. That's really why I wanted to create this ebook. And if I come back to reading it out, what I've then got written in this intro is before we get into it, there is one thing that I want to make very clear. When we look at micronutrients like these, we're looking at very small numbers and amounts in regard to the recommended daily intake of them. When we're dabbling in numbers like this, I think it's important to not nitpick or fixate on them. I don't think we need to count and monitor these nutrients down to the milligram unless a medical professional has advised you to. So I didn't write this book for that reason. I wrote it for the gym galsen athletes to improve your nutrition knowledge, awareness, and understanding and have the information you need to plan foods, meals, and days of eating that work for you. When we understand the role of the nutrients in this ebook and the benefits of consuming a decent amount of them, we can be mindful to regularly include these foods throughout our meals, days and weeks. So that's just another thing I want to point out. When we start to look at micronutrients, the key word there is micro. Well, keyword is nutrients, but they are micro. So we take these in in a lot smaller doses compared to our macronutrients that we take in in bigger amounts. So then when we start to look at the recommended daily intake of a lot of these, we are dabbling in low numbers. If we look at something like iron for a second, recommended daily intake of iron for a menstruating female is 18 milligrams. 18 milligrams. That's a very low number. And that's why I've said there, I don't think we need to nitpick and fixate on these numbers, again, unless the medical professional has told you to. But if we're looking at just understanding them to support our overall health, that's really what we want to think about is like if I know about these foods, if I have a good idea of what foods do contain these nutrients, and I'm mindful of planning my meals and my days and my weeks to include a good variety of them, I personally think this is key to just keeping us in good overall health. And again, that's why I wanted to write this book so we can have a better understanding of what that might look like. So the book is about 75 pages. It is like some sections are a little bit longer than others. Some nutrients had a lot of information, a lot of stuff I wanted to talk about, some didn't have as much. But for most of the nutrients in there, we have some information on why this nutrient is actually important, like the role that it plays in the body. And again, I honed in a little more on the reasons or the things that would be really applicable to active females. Because again, if we just sat there and rattled off like every benefit to every nutrient, we would be here all day. So I wanted to look a little closer at stuff that was actually relevant to our audience and the girls that are probably buying the book, and also mindful to just try and keep it interesting as well. These sort of topics and looking at things like this, like I love looking at things like this, but I'm very mindful that we live in a world of pretty short attention spans and people just wanting to take shit in quickly. So I do try and find that sweet spot where it's like, I want to give you the education, but I also want it to be understandable enough that you can actually understand what we're talking about and you can consume it, you can take it all in. So I have tried my best to be like, I want you to have the facts, I want you to have the info, but I want to write them in a way that you can take it in quite easily and actually just understand it and apply it to your everyday life. And that's the constant sweet spot I'm trying to find in Eat Lack Ruby is like taking science, facts, education, and just being like, okay, we've got a lot of busy gals, but they're also active girls that would really benefit from knowing this stuff. How can we give them this stuff without info overloading them, but making sure we educate them well? So I have tried my best to do that in this book. So, like I said, for most nutrients, we cover just the things that we want to be aware of and the benefits of the nutrient. We then go into usually some graphs where we pretty much just point out like common foods that have that nutrient and in what amounts. So we can pretty much just have almost like lists to look at and see what foods might contain them. And then again, with trying to find that sweet spot where people can take that information in quite easily. I'm a very big fan of visuals. So anyone who has our other ebooks, it looks a lot like them. Like I've run with a really similar format. Even anyone who follows our content on Instagram, whenever we post like example meal plans or anything like that, I like to use a lot of visuals of the ingredients because I think the more we do that, the more people can see them and kind of connect the dots. Like, oh yeah, I've seen that food at my supermarket or I have that food regularly. Instead of just looking at a list, I think if you look at a list of foods and numbers, it can get a bit dull pretty quickly. Whereas if you kind of have the images there and like I said, you can just kind of have a visual of them. I think it helps us understand what foods contain those nutrients a little bit better. So we go into a few lists like that where we've pretty much got pages full of foods, like pictures of foods, and then underneath it, it'll just say how much of that nutrient. So, for example, in the fiber section, we've got a page of like breads and cereals and things like that with a picture of all of them, and then underneath the picture saying how much fiber is in the serving of that food. So I absolutely love this. I've always tried to make resources like this in eat like Ruby because I think it's cool to educate on these nutrients. And then we're left sitting there just going, okay, cool. Well, as someone who's literally about to plan my food and go out and do my grocery shopping, how do I actually take the education about those nutrients and just implement it in my normal days of eating? So as we start to have visuals of these things, we can look and go, oh yeah, I would include that food or I do include that food. So now it's really cool to understand what nutrients that's actually helping me gain from including that food in my days. And then in our iron, calcium, and fiber sections, we then go into a bunch of example meals or meal ideas that include a lot of these foods and then therefore help us get a good hit of these nutrients. So anyone who has seen our meals at all, if you've got our Simple Meals ebook, it's exactly like those. We've got the visual of the meal, we've got all the ingredients, we've got the macros, we've got all of that there. But then obviously the ones in the iron section are high in iron, and the ones in the calcium section are high in calcium, and the ones in the fiber section are higher in fiber. So, all up in the book, I literally just did a little count. There's about 70 meals slash recipes in the book. And like I said, we included those in the iron section, so there's high iron meals, the calcium section, so they're high calcium meals, and then the fiber section, so they're high fiber meals. I didn't include meals for vitamin C, magnesium, or omega-3s, just because you don't really look at meals in terms of like, oh, this meal is high in vitamin C. It's usually just looking at the foods that are high in those things. So we've definitely included the foods for all of those nutrients, but it just didn't make a lot of sense. It's kind of weird to have like a high vitamin C meal or a high magnesium meal. So we were just mindful of keeping it realistic. But like I said, we've got about 70 meals slash recipes in this book that are high in those other nutrients. And then we've obviously got, like I said, all of the food lists, the amounts, the visuals, all of that. If you've seen any of our content, if you've got any of our other books, it looks exactly like that, but it just hones in on these nutrients. Which side note, I just think is like really cool because I don't really know of anyone else who's doing this. Like, just gonna put it out there. Don't really know many other people who are making ebooks about iron, calcium, vitamin C, etc. So big yes to us, big yes to me. I'm actually just so stoked to have this out there and have this available for our girls. So there's a couple of little things I just wanted to look out for people who actually do have the ebook. Even if we think about something I just said before that I read out from that intro, we are looking at such small numbers with these nutrients. So to me, it's not about nitpicking and fixating on those numbers because you will actually do your head in. And I did have little moments when I was writing this book where I was like, is it one of those things where it's like the more we know, the more we overthink it? I'm always really mindful of that. But I constantly come back to the thought of like, well, these nutrients do matter. Whether people are overthinking them, not thinking about them enough, over consuming them, not consuming them enough, doing it perfectly, not doing it at all, like regardless of what people are doing. The nutrients do matter. And when we find people in a position where they are really active and we want to make sure they're fueling their health, which is everyone that we work with and eat lack ruby, I just continuously kept coming back to this thought of like, well, I want people to have information about these. Want people to understand these. And a really cool thing, I do say this in the book, but as we look at the individual nutrients and we keep making our way through the book, I think I said it maybe around like the magnesium section, because that's probably I think the fourth nutrient that we look at, or the fifth, maybe. I've looked at this book so many times and stuff my head in. But I said in there, you'll start to notice repeat offenders, like the same foods are popping up in similar sections. And it's actually just really common foods that we all pretty much know we should be eating anyway. If we work through this book, if we look at iron, for example, we look at a lot of lean proteins, we look at leafy greens, we look at some grains, and then we look at some other individual things. But pretty much everything you look at in there, you go, yeah, any person who's somewhat health conscious knows they should be including a good variety of these things in their day. And then the same thing when we move on to calcium. Obviously, we look at dairy. Side note, we do also have a lot of non-dairy calcium options in there. I really wanted to make sure we included that because I know a lot of people limit their dairy or avoid their dairy for different reasons. And I wanted to make sure that they understood how to get their calcium if they're doing that. But then there's also some other foods that can contain calcium that some people don't know about. So we look at a couple of fruit and veggies and different foods like that in there as well. And then when we move on to things like vitamin C is pretty much all predominantly fruit and veg, we get to magnesium, we see a lot of fruit and veg again, particularly veg, some grains, some nuts, some seeds, and then just some other foods in there. But again, they're all foods that you'd look at and go, yeah, if I understand health and just nutrition overall and the basics, I know I should probably be including some of these foods. And then you're looking, like I said, by the time you get to that magnesium section, you're looking and you're like, hey, I saw that food in vitamin C and in iron as well. And then when we come down to fiber, obviously when we look at fiber, we're looking at fruit, veg, some grain, some nuts, some seeds. So again, by the time you get to the fiber section, the fiber section is the last one. You're literally looking at all these foods and you're like, you could pretty much point out all of those foods and go, yeah, I saw that one in vitamin C, I saw that one in magnesium and in iron, saw that one up in calcium. So the point I'm trying to make here, and what I'm getting at is I don't think we need to look at every individual food and every individual amount of nutrients in that food and micromanage and nitpick and fixate on all these little numbers. I think if we look at an e-book like this as a whole and we really start to see repeat offenders and common foods falling into different categories. And again, for most people, you could just look at those foods and go, yeah, I probably know I should be including a good variety of these foods in my day. Like it's actually not rocket science. It's cool to know what ones actually contain what nutrients and to just have a better understanding of this. But I don't have to sit here and, like I said, micromanage all these numbers. It's just cool to understand that including a lot of these foods on a regular basis is just gonna give me a good variety of nutrients overall. And so again, that comes back to what I was saying at the start. Obviously, if you have a medical condition or health condition or a deficiency where you do actually have to fixate on a nutrient a little bit more and nitpick the numbers a little bit more, you definitely wanna do that. And that's where looking at something like this ebook, it is not designed to do that because it's more so looking at the diet as a whole, not treating individual deficiencies. Again, I'm gonna say it one more time. Make sure you are doing that with a medical professional and you are not using Eat Lacquery or our ebooks to do so. But if you're someone who has been in the Eat Lacquery world for a while or you just have been in the flexible dieting world for a while, I think this is just like the cool next level thing to understand. If you understand calories and macros and you are planning your days and you're a flexible dieting pro, that is awesome. I love this. And then I think it's so cool to get your hands on something like this. And like I said, just understand the basics of all of this enough to be able to do a little audit of your days and go, is there somewhere where I could be including some more leafy greens or some more nuts or some more seeds, whatever you personally pick up on? If you go through that book and you realize, like, hey, maybe I'm actually consuming heaps of high calcium foods, that's awesome. Go off. We love it. But it's also made me realize maybe I'm not consuming many foods that are high in magnesium. Maybe I'm not getting enough of that in. Where can I adjust my days or how can I just tweak some of my meals to ramp that up a little bit? That's really what I designed this e-book for. And it comes back to what I said before in that intro, where I want my girls to understand the sweet spot between food quantity, food quality, and flexible dieting. I think right now, if you're sitting there and you're like, I fully understand food quantity. If you're someone who has tracked your nutrition, you've done deficits, maintenance, surpluses, any of these things, and you have an idea of your food quantity, that's awesome. And then obviously, if you understand how to have a flexible diet, so you've learned how to work towards different food quantities with a flexible dieting approach. Again, that is awesome. And then, like I said, this is like that next step, in my opinion, where it's like, yeah, that stuff is cool. But if I understand things like iron, calcium, vitamin C, magnesium a little bit more, I can just make sure I'm including that good variety of foods that's going to give me that good variety of nutrients to support my health as well. I think that is the ultimate position to get to, which is why I just felt like this was one of the missing pieces in Eat Lack Ruby. I'm like, we've talked about food quantity so much, we've got so many resources on that. We talk about flexible dieting so much, we've got so many resources on that. I talk about food quality a lot, but I just felt like the resource was missing. And now it's not. You're welcome. Like I said, guys, I'm so stoked to be able to bring this forward. So before I wrap up the episode, I do just want to touch on like why I wanted to include these specific nutrients and how I landed on these ones. To be fully honest, I don't even remember exactly when I landed on these. I think I was more so like, I definitely want some resources for my gals on iron and calcium. If you've listened to the podcast, if you've spoken to me, you would know I'm a big fan of these two nutrients. I'm very mindful of these two nutrients for active females. So I was like, yep, I definitely want something with these. And then fiber is just such a no-brainer. And I think people struggle with fiber. And I was like, why would we not just put it in there? It's just such a key thing that I want people to know about. And then omega-3s are one that I think a lot of people don't understand. And I also think a lot of people don't consume. And I think it's just important to understand and to be able to assess: do I consume enough omega-3s or is this something I should be talking to my doctor or similar about supplementing with? I just wanted people to understand that one a little bit better. Vitamin C is a little bit smaller and a little bit random. I don't think most people would be under consuming vitamin C. You might be, but it's quite easy to consume enough vitamin C, especially if you just consume a good variety of fruit and veg. But more so the reason I wanted to include vitamin C is because it actually plays a really key role in helping the absorption of some other nutrients. So we get into this in the book, but vitamin C can really help the absorption of iron. So obviously, like I said before, iron was a big one that I wanted to factor in there. So then I was like, okay, cool, I want some important vitamin C to help people understand how they could use that to assist the iron absorption. Magnesium, I decided to include because I think a lot of people supplement magnesium, which isn't right or wrong. Again, check with your doctor. But I don't think a lot of people realize how much magnesium is actually in the foods we consume. And I just thought it'd be cool for people to understand that and have the visual of that. And then you can kind of again do that little assessment of like, hang on, am I actually maybe consuming a lot of magnesium? Or maybe I'm not, and maybe I need to start. But I just thought cool one for people to have a better understanding of because I commonly hear people supplementing with it. And you just straight away think, like, well, do you understand how we could take a food-first approach to that as well? I think just very cool to understand that one. And then, like I said, I think I skimmed over iron and calcium, which are like my two big dogs. You would have heard me talk about these before, but iron is a really common one that a lot of active females can struggle with. So it was a no-brainer for me to include a lot of info about that. And then calcium, I'd say calcium is like my favorite nutrient. I'm just so passionate about calcium because I'm so passionate about bone mineral density. And I think we all know the role that calcium plays in bone strength. We also touch on in the book, I'm just gonna go to the calcium section for a second. We also touch on things like understanding the other nutrients that can work alongside these nutrients. So, for example, like I said before, understanding the role of vitamin C with iron absorption. And then when we look at calcium, we also touch on things like vitamin D and vitamin K. I'm not gonna get into that now, but if you've got the book, you can read all about it. But when we're looking at bone strength, for example, and bone mineral density, really calcium and vitamin D, vitamin K all work together when we're looking at bone mineral density and bone strength. I think when we look at the book, I've literally got the line. So think about calcium, vitamin D, and vitamin K2 as the strong bones dream team. So there's just a little cool info like that in there. Like I said before, this is such cool info to me. Like I absolutely love this stuff. And then I was just mindful of finding that sweet spot where it's like, okay, cool, yeah, I love it and I want to nerd out on it all day. But how do we simplify it a little bit and just make it easy enough to read to give people information, but they can actually take it all in? And then also just look at like practically how do I apply this as a busy girl? I'm a worker, maybe I'm a mum, I'm a student, I'm a shift worker, I'm all of the above. Don't have a lot of time to sit there and Google all of these individual nutrients. Rubs, give me some visuals, give me some images, give me some meal ideas, and just give me a good overall general understanding of these things so that if I am planning my days thinking about my food quantity for my body composition and my performance, I can tick that off. If I'm flexible dieting and I'm including foods that I like, I can tick that off. And then if I've got this info on top of all of that, I can just make sure I'm including a good range, good variety of nutrients overall. I think that is all for me today. I think that is enough about the ebook. If you've got it, that's awesome. Thank you so much. I love you so much. You have got it for life. You can download it, you can save it, it is yours. If you don't have it and you've picked up everything I've just put down in this episode, it's worth looking into. And if you didn't pick up everything I put down in this episode, thank you so much for still being here until the end. I will be back next week talking about something completely different, like always. So I will talk to you then. But in the meantime, thank you so much.