{"id":7605,"date":"2019-03-12T05:43:18","date_gmt":"2019-03-12T12:43:18","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=7605"},"modified":"2019-03-11T21:57:40","modified_gmt":"2019-03-12T04:57:40","slug":"get-a-hand-on-it","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/get-a-hand-on-it\/","title":{"rendered":"Get a Hand on It!"},"content":{"rendered":"<p>Whether you want to lose weight, lose body fat, gain weight or maintain, it\u2019s important you know your current food intake and what\u2019s need for your goal.<\/p>\n<p>Some individuals will use an app to track their food. I personally like Myfitnesspal. Assuming you are entering the information in correctly and you are doing it consistently using an app is a very accurate way to measure what you\u2019re eating. That being said, using an app can at times be cumbersome and stressful for some individuals. If you\u2019re not going to use an app and\/or your don\u2019t have a scale, measuring cups, etc\u2026 to know what you\u2019re eating, along with several other fitness professionals I suggest you use your hand. John Beradi, PhD, co-founder of Precision Nutrition and Brain St. Pierre, MS, RD, Precision Nutrition coach recommend using your very own hand.<\/p>\n<p>Here\u2019s how it works:<\/p>\n<ul>\n<li>Your palm=1 portion of protein<\/li>\n<li>Your fist=1 portion of veggies, fruit and other carbs (rice, pasta, oatmeal, etc\u2026)<\/li>\n<li>Your thumb=1 portion of fats<\/li>\n<\/ul>\n<p>I realize everyone\u2019s hand and thumb size is going to be different, but again if you\u2019re not going to use an app and a more accurate measuring tool this is a great way for you to track what you\u2019re eating.<\/p>\n<p style=\"text-align: center\"><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-7606 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162211\/clean-eating-80x53.jpg\"  alt=\"\"  width=\"300\"  height=\"200\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2019\/03\/clean-eating-300x200.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162211\/clean-eating-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162211\/clean-eating-80x53.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162211\/clean-eating.jpg 360w\" ><\/p>\n<p style=\"text-align: center\">The following are general guidelines based on gender in regards to how much of each macronutrient you should eat. Keep in mind, your weight, height, activity level, age and goal will all play a part in how much you should eat.<\/p>\n<p>Men<\/p>\n<ul>\n<li>Protein: \u00a06-8 servings<\/li>\n<li>Veggies: 6-8 servings<\/li>\n<li>Carbs: 4-6 servings<\/li>\n<li>Fruits: \u00a02-3 servings<\/li>\n<li>Fats: \u00a05-7 servings<\/li>\n<\/ul>\n<p>Women<\/p>\n<ul>\n<li>Protein: \u00a04-6 servings<\/li>\n<li>Veggies: \u00a04-6 servings<\/li>\n<li>Carbs: \u00a03-4 servings<\/li>\n<li>Fruits: \u00a01-2 servings<\/li>\n<li>Fats: \u00a03-5 servings<\/li>\n<\/ul>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-7608 aligncenter pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-80x53.jpg\"  alt=\"\"  width=\"300\"  height=\"200\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2019\/03\/anete-lusina-382332-unsplash-300x200.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-1024x682.jpg 1024w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-768x511.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-800x533.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-1160x773.jpg 1160w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-80x53.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-750x500.jpg 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-620x413.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash-850x566.jpg 850w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/03\/24162218\/anete-lusina-382332-unsplash.jpg 1500w\" ><\/p>\n<p>I suggest you measure yourself in order to give you a starting point, follow the above guidelines and based on your measurements and goals you may need to adjust. If you want to lose weight and you\u2019re not, you may need to eat a little less or ideally move more. If you want to gain weight, then you\u2019ll need to eat more. If you notice you\u2019re feeling tired, you can\u2019t focus, etc.. You may need more carbs since they are the main source of energy for your brain and body. If you find yourself \u201calways\u201d hungry you may need more protein as it keeps you satiated longer (feeling full). If you\u2019re feeling inflamed or your hormones seem \u201coff\u201d fats may be the way to go. Fats help with hormone production. Again, the key is to track and stay consistent.<\/p>\n<p>Scott Keppel is the owner of\u00a0<a href=\"http:\/\/www.scottstrainingsystems.com\/\">Scott\u2019s Training Systems<\/a>, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels. For more information head to\u00a0<a href=\"http:\/\/www.scottstrainingsystems.com\/\">scottstrainingsystems.com<\/a>\u00a0or check him out on Instagram at @stsnation.<\/p>\n","protected":false},"excerpt":{"rendered":"Whether you want to lose weight, lose body fat, gain weight or maintain, it\u2019s important you know your&hellip;\n","protected":false},"author":22,"featured_media":7607,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[64,63],"tags":[859,79,864,783,858,865,568,457,99,829,715,716,866,509],"class_list":{"0":"post-7605","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-workout","9":"tag-e","10":"tag-fitness","11":"tag-food-apps","12":"tag-foodscience","13":"tag-healthfood","14":"tag-hungry","15":"tag-lifestyle","16":"tag-macros","17":"tag-nutrition-2","18":"tag-scientificresearch","19":"tag-scott-keppel","20":"tag-scotts-training-systems","21":"tag-serving-size","22":"tag-tracking","23":"cs-entry","24":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Get a Hand on It!<\/title>\n<meta name=\"description\" content=\"Whether you want to lose weight, lose body fat, gain weight or maintain, it\u2019s important you know your current food intake and what\u2019s need for your goal.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/get-a-hand-on-it\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Get a Hand on It!\" \/>\n<meta property=\"og:description\" content=\"Whether you want to lose weight, lose body fat, gain weight or maintain, it\u2019s important you know your current food intake and what\u2019s need for your goal.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/get-a-hand-on-it\/\" \/>\n<meta property=\"og:site_name\" content=\"Health &amp; 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