Three Methods: It’s important to count your macronutrients – your total intake, in grams, of fat, carbs, and protein – in order to know where your calories are coming from. Counting macros can help you gain muscle and boost your energy. Use nutrition labels to count your macros whenever possible.
Ketogenic diets are high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more),; 15-30% of calories from protein, and; 5-10% of calories from carbs. The exact amount of fat and protein is a matter of. Jul 16, 2016. To put it in simple terms one may define a hacker as someone who identifies the flaws in the security systems and work to improve them. The hackers on the other hand are the internet security experts who may even be hired for locating and identifying the loopholes in the internet security systems and fix.
If you’re dining out or munching on something that doesn’t have a food label, look up the macro values in each item or do your best to estimate. Work with your doctor or dietitian to come up with a macronutrient intake plan that works well for you. Check the serving size. Accurately counting macros means using the serving size to determine the macro content of whatever you ate. Look for the serving size just below the large “nutrition facts” header on the nutrition label. • Serving sizes vary according to different types of food. Some will be listed in ounces, others in fluid ounces, some in grams, some in units of food (i.e., “10 crackers”) and so on.
• Be sure to check the servings per container, too. If a can of beets says that one serving has 80 grams (2.8 oz) of carbs and there are three servings per container, the whole can of beets contains 240 grams (8.5 oz) of carbs.
Know what you don’t need to count. Lots of information on the nutrition label is irrelevant from a macro-counting perspective.
For example, you don’t need to know the cholesterol or sodium contents of a given food (though you should always aim to consume low-sodium and low-cholesterol foods to keep your heart healthy). • Dietary fiber counts are also unnecessary when counting macros – though you should aim to get an adequate amount of fiber in your diet. Eat whole grain bread and pasta, and at least four cups (0.9 liters) of fruits and vegetables each day. • Don’t worry about counting your calories throughout the day. If you are keeping track of your macronutrients, it is easy to figure out how many calories you have eaten. Weigh your food.
Weighing your unlabeled food is important for accurately determining its macro content. Place your food on a food scale in order to weigh it. Be sure to place your plate or bowl on the scale before zeroing it out, otherwise, your weight measurement will erroneously include the weight of the plate or bowl. • For instance, you might weigh an apple and find that it weighs 25 grams (0.9 oz). • Weighing fruits and veggies is less important than weighing meat because the weight of meat will change significantly when it’s cooked.
Always weigh meat when it’s raw. Search for nutrition facts online. Once you know the weight of your food, search online for the macro values (the total fat, carbohydrate, and protein contents, in grams) of your unlabeled food based on its mass. There are many nutrition facts databases online. Use your preferred search engine and a word string like “nutrition facts apple” to obtain the nutrition facts of an apple.
• For instance, if you weighed a slab of beef and found it weighs 300 grams (10.6 oz), you might search online and find that 100 grams (3.5 oz) of beef contain 15 grams (0.5 oz) of protein. This would yield a total protein count of 45 grams (1.6 oz), or three times 15. You’d then repeat the search for your other two macro metrics, carbs, and fat. Learn to eyeball portion sizes. Identify the food or foods that you commonly eat, and the volume in which you eat them.
For instance, if you eat a banana daily or almost every day, you should, in time, be able to abandon using the food scale for bananas because you’ll be so familiar with the macro counts of an average medium-sized banana. At that point, you can estimate macro tallies for bananas that are slightly outside this baseline measurement that you’ve memorized (whether they’re too large or too small). • Use your hand as a baseline. For instance, you might remember that an apple that is about the size of your fist has X amount of carbs, fat, and protein, while a scoop of ice cream that could fit in your hand has Y amount of carbs, fat, and protein.
TAMPA — After seeing the destruction wrought by Hurricane Harvey, John Steele couldn't sleep. Instead, the 24-year-old and a friend loaded up his 17-foot skiff and drove nearly 900 miles to join the 'Cajun Navy' — the rescue flotilla of civilian boaters created in Louisiana after Hurricane Katrina — to help those trapped in Texas' floodwaters. Then Hurricane Irma threatened the Tampa Bay region. So on Wednesday, Steele and a half-dozen friends created their rescue group for their home state — the 'Cracker Navy.'
'We did it because we're Florida crackers and that's what we do,' Steele, 24, said. 'We look out for each other.
We take care of each other. Race, creed, religion, political views, everything that's so important these days you put it aside and look out for your fellow Floridian, your fellow American.' He launched the 'Cracker Navy' Facebook group and shared it with thousands of members of Facebook's Tampa Bay Fishing Club Group. By Friday, Steele had approved more than 600 members and established relations with the Federal Emergency Management Agency and the Coast Guard.
In between boarding up his own windows and checking his family's supplies, Steele worked through a list of about 50 background and contact forms he requires from every volunteer before admitting them into the group. 'Basically, we're checking for skills or equipment they could bring to rescue missions and making sure they aren't sketchy,' said Steele, a pipefitter who lives in Tampa. It's a lesson he learned first hand working with the Cajun Navy in communities around Port Arthur and Orange, Texas. The many grass-roots rescue missions were mostly coordinated through Zello, a free smartphone app that works like an Internet-based walkie-talkie between anyone who joins a group. Because the app allows communication even when cell phone signals are weak, it's seen thousands of new downloads every day since Harvey hit, according to the company's Twitter page. But the volume of users also made it more complicated for Cajun Navy members to verify calls for help, Steele said. Some rescuers arrived at a house that had put out a call for help only to learn that another team had already rescued those inside, he said.
Other volunteer rescuers told stories of having boats stolen or being robbed after answering fake calls for help. Those stories make some of Steele's recruits, like neighbor and friend Bryce Veller, 23, a bit nervous. But Veller said his urge to help those in need, sparked by following Steele's Facebook and Snapchat posts from flood zones in Texas, overcame his trepidation. 'I'm more than ready for it,' said Veller, a recent graduate of St. Leo University's ecology program. 'This is my home, my family, and I would want someone to look out for me if I was in need.'
Tampa Fire Rescue Capt. Jeremy Finney, 40, worked alongside the Cajun Navy during rescue missions in Texas as a member of Florida's Urban Search and Rescue Florida Task Force 3. The 25-member team, comprised of swift-water rescue experts from Tampa Fire Rescue, Hillsborough County Fire Rescue and St.
Petersburg Fire Rescue, was able to rescue nearly 1,000 people in southeast Texas over 10 days thanks to 'many hands and many boats,' Finney said. 'There are debates about whether these groups are helping or hindering our efforts, but the volunteers I've worked with really are helping,' Finney said. 'I don't think nearly as many people would have been brought to a place of safety without help from those folks, and in areas we aren't familiar with they can get us the information we need about who needs rescuing and how to get to them. It's amazing to see so many people willing to drop everything to help a stranger.' Tampa Fire Rescue Chief Ken Huff said citizens who join such volunteer rescue missions should be sure to establish contact with organized groups like the 'Cracker Navy' before heading to the disaster scene. Adobe Premiere Could Not Load Any Audio Drivers. 'Once you're organized and know where you're needed you can truly help out,' Huff said, 'but just to show up to one of these disaster areas could be extremely dangerous. I wouldn't just go in on my own to rescue people, whatsoever.'
Steele hasn't had much time to process the destruction he saw in Texas. He said he steered his boat around the floating carcasses of cows, dogs, horses and pigs.
He found himself arriving at locked homes, submerged in floodwaters, and wondering if anyone was trapped inside. Yet he could never ride out a storm at home again, he said. Not after feeling the fulfillment of helping people, perhaps even saving lives. 'People everywhere have it in them to do what I did in Texas, what the Cajun Navy did in Katrina — that courage is in everyone,' Steele said. Contact Anastasia Dawson at or (813) 226-3377.
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