Macros Made Simple- A Christian Woman's Guide

1 Corinthians 10:31 reminds us: “So whether you eat or drink, or whatever you do, do it all for the glory of God.” (NLT) 

Macros, or macronutrients are simply the three main nutrients your body needs:

• Protein: builds and repairs muscles, keeps you full
  
  
  
• Carbs: your body’s main source of energy
  
  
  
• Fats: essential for hormones, brain health, and satisfaction

Here’s a Simple Plate Example: 6-8 ounces grilled chicken thighs, (protein) + roasted sweet potatoes (carb) + roasted asparagus with a sprinkle of fresh grated parm!
I’d like you to ponder on these questions as you prayerfully decide what’s on this week’s menu!

• When you think about your meals right now, are you getting all three macros—or are you heavy in one and light in another?
  
  
  
• How do you usually feel after meals—satisfied and steady, or hungry and tired?
  
  
  
• What small adjustment could you make this week to balance your plate?

Father, thank You for creating foods that fuel and sustain us. Help us see food not as the enemy but as a gift from You. Teach us to choose wisely, with balance and joy, and may every meal be an opportunity to glorify You. In Jesus’ name, amen.

Are you sick of trying diet after diet and NOT losing weight?

Hey there friend, I'm Lindy Schlabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late twenties and struggled for years to get it off. Seven years ago, I found a basic system that worked and has helped me lose 90 of those pounds. I’ve been working with women in online fitness and nutrition ever since to break chains of diet culture, embrace their bodies and fueling instead of dieting.

In this podcast, I'll teach you how to:

• • Lose Weight in a Way that honors God without obsessing about the scale
  • Meal Plan and Prep for Your Family
  • Follow a MACRO based plan that allows you to eat the foods you love.
  • Recognize and pray through triggers keeping you stuck.
  • I’ll help you Plan your week and schedule your self-care time.
  • Cultivate a spirit of self-discipline in your workouts you actually enjoy.
  
  It's time to give God your health journey and watch Him make you new, from the inside, OUT.

Join The Biblical Weight Loss Framework: https://www.herweightlossmindset.com/framework

Join my FREE Community: https://bit.ly/JoinTheChristianWeightLossCommunity

Join my Insiders List with weekly tips for weight loss for Christian women: http://herweightlossmindset.com/herweightlossmindsetinsiders

Transcript

Good morning, sweet sister. Welcome back to the show. I am whispering because my baby is rolling around in there, and I want to make sure I get this message to you.

Listen, I know we've been talking a lot about macros, and I think it's so important. We're going to keep talking about it because it is the key to your sustainable biblical weight loss. Most women I work with and talk with are vastly under-fueled.

You're not getting enough of what you need each day. You're not getting enough protein, and you're not going to reach your goals until you start to implement a macro plan. So I know they sound complicated, but they don't have to be.

I know there's a reason that we continue to talk about this. They are the key to reaching your weight loss goals.

So if you've ever felt confused by all the nutrition advice out there, I hope this episode is going to help you breathe a sigh of relief.

In 1 Corinthians 10 verse 31, it reminds us, So whether you eat or drink, or whatever you do, do it all for the glory of God. I know I have repeated this. I want you to write it down.

I want it to be your prayer throughout the day. What does that prayer mean to you? It means that even the way we nourish our bodies, it matters to God.

And my favorite part of this verse is whatever you do. So it isn't even about the food. I mean it is, but he's really saying whatever you do, do it for my glory.

So I want you to ask yourself if you're living out this truth in your weight loss journey. I want to help you refocus. So stay tuned for some help and some faithful encouragement.

Are you sick of trying diet after diet and not losing weight? Are you tired of doubting your ability to actually lose weight in a healthy way? Do you wish you could find a laid out for you plan that will help you stay accountable to your goals?

Hey, friend, I'm Lindy Slabach, Christian Fitness & Nutrition Coach. I gained 100 pounds in my late 20s and struggled for years to get it off. So grab your pre-workout and let's chat.

Listen, I gained 100 pounds in my late 20s and I know the struggle to get the weight off. Even as a Beachbody Coach following the nutrition plan, God really revealed to me that it became a legalistic part of my life.

And so when he told me to follow macros for 18 months, I did not listen until one day I was so depleted. I could not lose weight. I was not gaining muscle.

I was not leaning up. And I was like, OK, Lord, listen, I know you're right. I know you're calling me to this.

I have to do it. And within three months, I had dropped 25 pounds. I felt the best I had felt.

And that's why I continue to talk to you about macros. So if you want help with this part of your journey, join the Biblical Weight Loss Framework. This is not the first part.

We're going to move through mindset, healing triggers, recognizing unhealthy habits, praying through those, creating applicable steps that you can take every day to realign your thought process around weight loss using the Holy Spirit, using the

Bible. So join the Biblical Weight Loss Framework. You can find the link to join us in the show notes below. Stop waiting.

Start investing in your health in a way that God is going to reveal the truth to you.

He is going to lead you to the tactical, tangible steps that you can take, and I will be there to lead you and guide you in your journey through group coaching, through a 90-day online platform that's going to give you video training, homework, and

things that you can do each day to move towards these goals. So find the link in the show notes below and join us.

So maybe you've seen people tracking their food with apps or talking about hitting their macros and thought, oh, that sounds really overwhelming. I just don't have time for that. I get it.

I didn't think I did either. But the truth is understanding macros is like learning ABCs of nutrition. It gives you freedom instead of restriction.

So do you remember what those three main macros are? Macros or macronutrients are simply the three main nutrients that your body needs in order to function properly. Protein builds and repairs your muscles and keeps you full.

Carbs are your body's main source of energy and fats are essential for hormone balance, brain health, and satisfaction.

And when you eat in a way that balances these three macros, you're going to feel energized and satisfied and supported in your weight loss journey. Is this all sounding familiar? So I want to offer you a real life application.

You don't have to weigh or measure every bite. I want you to think about balance. So you want to include protein in every meal, 25 to 30 grams of protein.

What is protein? Chicken, fish, eggs, beans, greek yogurt, cottage cheese. And if you do decide to weigh your food, I use a couple of simple tools.

I purchased a $9 food scale on Amazon and I use measuring cups to help me stay on track. They're always on my counter.

So if you've ever done Beachbody in the past and you got those color-coded containers, I keep those on my counter and it helps me every day to weigh and measure my food. This is an easy, easy tool.

So, I want you to choose carbs that give you lasting energy. Think about fruit, sweet potatoes, any kind of potato, legumes, veggies, whole grains.

So I tend to stick to about a half cup servings to start when it comes to my sweet potatoes, beans, and whole grains. However, fruit, I like to measure in one cup increments.

So you should have four to five cups of fruit per day, four to six cups of vegetables per day. And when we get homemade sourdough bread from our local Amish grocery, and I eat two pieces for breakfast every single day, bread is not the enemy.

The kind of bread you're eating could not be supporting you in your goals. So I've talked about this before.

When you look at a nutrition label on your bread, unless you make your own, which is amazing, think about for every 10 grams of carbs, and this applies to any carb, think about for every 10 grams of carbs, there should be at least one gram of fiber.

So if you're looking at a loaf of bread, I love Dave Killer bread, Dave's Killer bagels, English muffins. You look at the carbs, there should be at least one gram of fiber per 10 grams of carbs.

And then you want the grams of sugar to be less than the fiber. And then there's a bonus if there's protein. So you look at a Dave's Killer everything bagel, I eat almost one every day when I can find them.

There's 260 calories and one entire bagel. Don't be afraid of that. If you want to start out with half, that's fine.

But get yourself up to eating one of those. I eat one of those with two cups of spinach and three eggs every day for breakfast. So if you look at that Dave's Killer, that is a perfect example of a healthy balanced carb.

And then think about healthy fats in moderation. So your avocado, your nuts, your olive oil. And when you think of like avocado or hummus, you want to aim for a quarter cup of that.

And then think about like a palm full of nuts. And then when it comes to your oils or your nut butters, peanut butter, those kinds of things, olive oil, coconut oil, measure those out in about a teaspoon.

So a lot of times people say, oh well peanut butter is a protein. Peanut butter actually when you break down the macros is a healthy fat. So you can look at the serving size on a jar of peanut butter.

And I think it says like two tablespoons. You really want to dial that down in the beginning until you figure out how you can apply that in your macro plan. So I want to offer you a simple plate example.

Think about six to eight ounces of grilled chicken thighs. You can do grilled chicken breasts if you like. We like chicken thighs at our house.

We like the flavor. Yes, they have a little higher fat content, but we're not afraid of fat, right? Healthy fats help support our hormone health, and that offers your protein macro.

And then think about roasted sweet potatoes. This is your healthy carb. And then add a cup of roasted asparagus, or about eight stocks of roasted asparagus, and then you can sprinkle on a little bit of fresh grated Parmesan.

That is your perfect example of a plate method. So as you think about these things, I want you to ponder on these questions as you prayerfully decide what's on this week's menu. Okay?

So when you think about your meals right now, are you getting all three of these macros, or are you heavy in one and light in another? The next question is how do you usually feel after your meals?

Are you satisfied and steady, or are you hungry and tired? And then that last question is what small adjustment could you make this week to balance your plate? Listen, ladies, macros are not about perfection.

They're about freedom. And once you understand how food works for you, the confusion is going to fade. You don't have to chase the next fad diet.

Please, I beg you, don't. You can simply eat in a way that honors your body and glorifies God. Remember, whatever we do, we're doing all for the glory of God.

So this week, take a couple of minutes and write down your meals for a few days, and just notice, did I get in my protein? Did I get in those healthy carbs and fats? Because becoming aware is the first step towards balance.

One of our workout trainers always says, failing to plan is planning to fail, and we're about glorifying God in whatever we do, which includes food prep, which includes our macro plan.

Listen, when you start to eat a macro-based life, we're not about eliminating food groups. If you're going out to eat and celebrating an anniversary, you can add that piece of carrot cake that you really want to enjoy.

Maybe you split it with someone, and then you count that in your macro plan. And then throughout the day, you're adjusting around that treat you know you're going to have. This is not about elimination.

It is about making your macros work for you. Holy Father, we thank you for creating foods that fuel and sustain us. Help us, Lord, to see food not as the enemy, but as a gift from you.

Eat just to choose wisely, with balance and joy. And may every meal be an opportunity to glorify you. We ask these things in Jesus' name.

Amen. Hey sis, I hope you enjoyed today's episode. If so, would you take 30 seconds and share it with a friend?

Also, please leave a quick review for the show on Apple Podcasts. It lights me up to know this podcast is helping you. Okay, it's time to go make a protein shake and get my sweat on.

No more standing in the kitchen waiting for motivation to appear. I will meet you back here for another episode. God bless.