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Should you counting Macros?

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By Brian Foley from Activate Fitness

So you hear about these three little things called “macros” by surfing the web, social media, or even from someone in your social circle. Macronutrients, aka macros, are proteins, carbohydrates, and fats - these are the three primary sources of calories consumed. Let’s start with a bit of information about each macro.

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Protein

Proteins are typically things like meat but also come from a variety of other sources. Proteins provide our body’s structure and components of enzymes, regulate body function and immune system health, and aids in hormone regulation. Calories from protein should comprise about 30% of our daily calorie intake.

Carbohydrates

Carbohydrates vary depending on the source. These are things like fruit, sugar, vegetables, and much more. Carbohydrates, aka Carbs, are our body’s leading source of fuel. Carbs keep protein from being used as energy and aids in the oxidation (breakdown) of fat. Calories from carbohydrates should comprise of no more than 40% of our daily calorie intake.

Fats

Fats come from plant and animal-based sources. Fats are a component of our membranes, aids in absorbing fat-soluble vitamins and is used as a source of energy. Calories from fat should comprise about 30% of our daily calorie intake.

Now that you know a bit more about them - should you be counting them and what does that mean? So what is it? Macro counting is calorie counting, but with more specific targets to stay within a certain range of each macro. These numbers are determined in various ways but the main idea behind them is calories in versus calories out. In order to lose weight, you need to expend more energy than you consume.

Let’s move on to the most important question - should you be counting macros?

For most people, logging food and counting macros will provide them with the guidance they need to meet their long term goals, but it isn’t always the best solution for everyone.

Here are a few things to consider:

* Does it fit in with your current lifestyle?
* Do you want to weigh and measure the foods in order to log them?
* Do you need the added level of accountability?
* Can you consistently log everything you consume every single day?

If logging your food doesn’t seem like the right fit for you, then it probably isn’t. Here are a few things I look for in clients before asking them to log food:

* Consistently eating vegetables
* Eating every 3 to 4 hours
* Has a good daily routine and can easily add this task (as far as time is concerned)
* Is cooking and preparing at least 50-60% of their meals at home.

Do a quick self-analysis by answering these questions to determine whether or not you think macro counting is ideal for you.

Not sure or want to get more help?

Just book a free intro at www.activate.ie and let one of our experienced nutrition coaches guide you to the right answer for you and your goals!

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Killarney student wins special merit in Texaco art competition

Florence Sexton, from Art House in Killarney, has been named as a top prize winner in the 72nd Texaco Children’s Art Competition. Florence was one of three Kerry students to […]

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Florence Sexton, from Art House in Killarney, has been named as a top prize winner in the 72nd Texaco Children’s Art Competition.

Florence was one of three Kerry students to be recognised in this year’s national contest. The nine-year-old received a Special Merit Award for her entry, which final adjudicator Pauline O’Connell described as imaginative and demonstrating high levels of skill and creativity.
The Texaco Children’s Art Competition is the longest-running arts sponsorship in Irish history, having been held every year since 1955. It continues to serve as a major platform for young artists across the country to have their talents recognised by professional curators and educators.
This year’s competition saw a high volume of entries from across the county, with Florence’s work standing out among thousands of submissions for its artistic quality. The Special Merit Award is given to students whose work shows exceptional promise and technical ability for their age group.

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Killarney couples renew vows at St Mary’s Cathedral

Several couples celebrating significant wedding anniversaries gathered last Saturday at St Mary’s Cathedral to renew their vows. The annual event, organised by Killarney Parish Administrator Fr Kieran O’Brien, is a […]

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Several couples celebrating significant wedding anniversaries gathered last Saturday at St Mary’s Cathedral to renew their vows. The annual event, organised by Killarney Parish Administrator Fr Kieran O’Brien, is a local tradition for those marking significant milestones and anniversaries.
Fr O’Brien was assisted by Fr Vitalis Barasa.
Following the ceremony, the couples, along with family and friends, moved to St Brendan’s College for refreshments. Attendees exchanged stories, and reminisced about their wedding days.
Couples Celebrating Anniversaries:

25th Wedding Anniversary

Andy and Norma McHugh, Carhoonahane, Beaufort
Mike and Sheila Daly, Glean Tober, Gortdromakerry, Muckross
Cathal and Mairead Dunphy, Lyranes Lower, Glencar
Michael and Susan Keane, Aughacasla, Castlegregory

30th Wedding Anniversary

Bernadette Randles and Vincent Casey, Muckross Road
Paul and Deirdre McEnteggart, Ashgrove, Firies
Tony and Teresa O’Gorman, Glosha, Cromane, Killorglin
Seamus and Ella Clifford, Ardaneanig
Hillary and Moira Fleming, Whitebridge
Donal and Caroline McCarthy, Countess Road

35th Wedding Anniversary

Paudie and Joan Mangan, Riverhaven, Coolcorcoran
Michael and Marian Lucey, Knockeenduff
Liam and Marie Courtney, Minish East

40th Wedding Anniversary

Joe and Caroline Hurley, Whitebridge Manor
Michael and Cliona O’Sullivan, Knocknasartnett
Sean and Margaret McCarthy, Kenmare Road, Muckross
Noel and Rita Curtin, Pinewood Estate
Tim and Catherine Moriarty, Gortagullane, Muckross
Neilly and Bridie O’Mahony, Knockeragh
Donal and Linda O’Donoghue, Knockeenduve
Padraig and Mary Kissane, Minish

45th Wedding Anniversary

Tony and Marie Nolan, Whitebridge Manor
Jerry and Lena Kelleher, Islanderagh, Rathmore, Co. Kerry
Liam and Helen O’Brien, Rookery Road

50th Wedding Anniversary

James and Margaret Arthur, St Brendan’s Place
John and Chris Mannix, Flesk Lodge, Muckross Road
Patrick and Breda Moriarty, Gortagullane, Muckross
Batt and Nora Healy, Upper Lissivigeen
John and Margaret Mc Carthy, Muckross Grove
Sean and Mary Kavanagh, “Tiriúil”, Muckross Road
Frank and Siobhán Lewis, Gortagullane, Muckross
Bernie and Katherine Cronin, Knopogue, Aghadoe
Ted and Phil Ahern, Faha
Michael and Kathleen Doyle, Carhoonahone, Beaufort
Joe and Breeda Lyons, Kilbrack, Oakpark, Demesne, Tralee
Eckhart and Patricia Gogsch, Demense, Ross Road
Will and Teresa Burke, Muckross Grove

55th Wedding Anniversary

Paddy and Mary Casey, Gortacoosh, Glenflesk
Pat and Alice O’Sullivan, Minish
Michael and Noreen Marshall, Muckross Grove
60th Wedding Anniversary
Marie and Sean O’Brien, New Road
Jimmy and Myra O’Gorman, Dunrine, Tralee Road
Pat and Joan Cahill, Flesk Bridge, Muckross Road
William and Maura O’Neill, Park Drive

63rd Wedding Anniversary

Sean and Breege O’Donoghue, Flesk Castle, Mill Road

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