Anne Macaulay, Ph.D.
ADAPT Certified Functional Health Coach
National Board Certified Health and Wellness Coach

Must Calories in = Calories out

Anne Macaulay | First Thoughts

Greetings friends!

Here are my “First Thoughts” on mindset, real food and behavior change. 

Quote that I am pondering: For every complex problem, there is an answer that is clear, simple, and wrong.” — H. L. Mencken. This is especially true when it comes to health, as discussed below!

What I’m reading: “The Carbohydrate-Insulin Model of Obesity: Beyond ‘Calories In, Calories Out”, David S. Ludwig, MD, PhD and Cara B Ebbeling, PhD. From the abstract: “Despite intensive research, the causes of the obesity epidemic remain incompletely understood and conventional calorie-restricted diets continue to lack long-term efficacy. According to the Carbohydrate-Insulin Model (CIM) of obesity, recent increases in the consumption of processed, high-glycemic load carbohydrates produce hormonal changes that promote calorie deposition in adipose tissue, exacerbate hunger and lower energy expenditure.” There is still much debate on this topic in the scientific community, but it is nice to see things move beyond the overly simplistic: “Just eat less and exercise more.”

Photo by Pickled Stardust on Unsplash

Looking to learn more? “How a ‘fatally, tragically flawed’ paradigm has derailed the science of obesity”, by Gary Taubes. This is a long but fascinating look at the history of obesity research and the origin of the Energy Balance, aka Calories In, Calories Out, hypothesis. 

What I’m experimenting with:  Cleaning up my personal care products. I know, right? One more thing….I swear I put my fingers in my ears every time I hear someone mention this. Toxins. Yep. And they are in everything. Yep.

You would think the natural care section at your pharmacy or grocery store would be a good place to start, but when I looked up a number of these products on The Environmental Working Group’s cosmetics site, they turned out to be green washing. Since it’s not that simple, I’m taking it slow, researching and changing things out one item at a time. Two of my favorite finds so far: Type A Deodorant and All Good Lip Balm. Both are available on Amazon. 

What I’m batch cooking: 
Turkey Sausage with Rosemary and Sage: Paleo, Low FODMAP, AIP compliant

My clients love this recipe! Delicious for breakfast with some greens and eggs or the cold cooked sausage patties are delicious on the go. The last few times I’ve flown, I’ve brought two leftover patties, two hard boiled eggs, and some fruit for my on-the-go breakfast. 

  • 1lb ground turkey (preferably dark meat)
  • 1 tsp fresh sage minced
  • 1 tsp fresh rosemary minced
  • 1/8 tsp mace (or nutmeg-which is not AIP compliant)
  • ½ tsp kosher salt

Combine all ingredients. Oil your hands with a little olive oil and form 8 patties. Let sit for an hour before cooking so the flavors can meld. Or freeze until ready to use.

If you don’t grow rosemary and sage, this is a good excuse to do so! Both will grow happily in containers in full sun or in the flower or vegetable garden and will not be bothered by deer or pests. Sage will survive most winters. Rosemary you will probably have to buy again next spring. Either way, growing your own is cheaper than buying little packets of fresh herbs from the grocery store!

What’s in bloom: Tulip ‘Purple Prince’

That’s all for now.

Love, Anne