Diets

Where Does Alcohol Fit In Your Diet?

Anyone over the age of 21 is eventually going to have to have some hard conversations with themselves about where alcohol fits in a healthy diet. It’s such a prevalent part of the food experience, the social experience, and the celebration experience – it’s important to put it in context every once in awhile with a specific regard to nutrition, diet, and health.

Five categories to consider while you’re on this meditative path about alcohol include where the troubling result of addiction can lead you, what the benefits might be, where social value rests, how to pair alcohol with food, and what to consider while trying to gain or lose weight.

The Troubling Result

When you drink too much, or if you have a genetic disposition toward alcohol, you can fairly easily end up with an alcohol dependency. And once you’ve hit that point, it may be rehab or bust. There are lots of functional alcoholics, but they run the risk of issues with drinking and driving, and also failure of various internal organs over time.

Reading About Benefits

On the other side of that, you can read about the benefits of alcohol. A few times per year, usually around the holidays, you’ll see articles written about how a glass of wine per day has certain specific things that it does for your body that are positives. The only thing to be wary about this, though, is the fact that those suggestions and recommendations change fairly regularly when new studies come out. So take all of that with a grain of salt, and be sure to keep on the mellow side of drinking excessively or too consistently.

Understanding Social Value

The social value of drinking alcohol can be quite high. It’s very ritualized in some social circles, some cultures, and a myriad of traditions. You can opt out in some cases if you have specific health or dietary reasons behind you, but it’s not a bad idea to at least appreciate the concept of bonding during certain celebrations and occasions.

Pairing Alcohol With Food For Experience Sake

With many different types of meals, the actual flavor of various types of alcohol makes a huge difference to the overall experience. There is a fine art to pairing alcohol with meat, with certain vegetable combinations, and with a lot of specifically gourmet food. Learn those combinations, and appreciate the results on a dietary level.

For Gaining or Losing Weight

Alcohol has a lot of calories in it, and they’re all empty. People with a big beer habit have to work especially hard to get rid of those calories. So, if you’re trying to lose weight, your drinking habit may be one of the first things that you want to think about paring down.

5 Best Eating Habits For 2017

Figuring and adopting the best eating habits is the basis of building a healthy life.  Many people who struggle with their health have tried everything the dieting market has to offer to no avail.  Because the changes they make are typically short term, the effects never last very long.  Real change requires augmenting one’s habits and building a whole new lifestyle.  Check out a few of the best eating habits recommended for a healthy body.  

Cut out processed foods.

If it comes in a box and takes 15 minutes to prepare, then it is probably not a healthy choice for a meal.  These types of foods are often riddled with sodium and other preservatives that can cause significant damage to the body over time.  

Instead of Hamburger Helper, cook fresh vegetables and lean meats daily for better nutrition.  Eggs, milk, and plenty of legumes contain vital nutrients for maintaining a strong, healthy body.

Eat whole grain things.

White pasta and bread are not good for the body.  They contain high levels of carbs that turn into sugar in the body when ingested.  Change to wheat noodles and whole grain breads.  Whole grains help the body to feel fuller for longer and have also been attributed to lower cholesterol levels over time. Quinoa and buckwheat will add a slew of nutrients to a soup or salad.  

Cook food in a healthy manner.

To live healthier, an individual has to change the way in which the food they eat is prepared.  Instead of using vegetable oil to cook, switch to using coconut oil.  Coconut oil is far more nutritious and heart-healthy than other cooking oils.  

Try not to “do” too much to the food.  The more things get added, the higher the chances are that the meal will not be healthy.  Avoid deep frying anything, and avoid overcooking vegetables.  Overcooking veggies until they lose their color strips them of their good attributes, making them virtually useless to the body.  

Learn to eat correct portions.

Portion control is paramount to success when seeking out a healthy lifestyle.  Cook less food so that there is not a mound of leftovers tempting you from the refrigerator.  Identify the proper portions for your body size and stick to them.  This way, a person can eat virtually anything they please as long as it is done in moderation.  Moderation is key.  

Keep a food diary.

Maintaining a proper food diary will paint a picture of one’s eating habits quickly.  A food diary will make it easier to pinpoint unhealthy eating habits and plan a proper attack.  Be disciplined, and keep detailed notes of everything that gets eaten to build an accurate portrayal of eating habits.

The Role of Dietary Supplements in Weight Management

Hectic lifestyles, demands on time, and processed foods with less and less nutrients have led to an epidemic of overweight people around the globe. Fitting regular exercise into schedules is increasingly difficult, and eating on the run precludes healthy meals prepared at home, and eaten slowly. Bodies are getting too much salt, sugar, and fat, and not enough of the essential vitamins and minerals needed to lose weight, or maintain a healthy weight. Many people are turning to dietary supplements for help.

Products for Weight Loss:

Weight loss is a multi-billion dollar industry in the United States. Products are on the market that claim extreme results with no effort, or changes in lifestyle. There are some that ensure unrealistic weight loss in a matter of a few days. Among the ridiculous and the dangerous are natural weight loss products that can really help people who are trying to lose weight. The difficult part is to find what is helpful, and stay away from what is not. The natural weight management products are often on the same shelves as the unhealthy products.

The healthy methods for losing weight, such as diet and exercise, can be boosted by natural dietary supplements. Most supplements contain vitamins, such as D and C, and minerals, essential oils, amino acids, and enzymes. Many ingredients are found in nature, but fail to make it into bodies. Fruits are modified, sprayed with chemicals, and waxed or polished with more solutions to look perfect and shiny. That depletes them of nutrients and vitamins. Natural supplements and ionized water, help replace some of those vitamins and minerals.

Many essential oils for weight management are found in healthy foods that are not part of daily diets. For example, combinations of oils which include cinnamon bark, ginger, peppermint, and lemon may naturally reduce cravings, stabilize blood sugar levels, and help the body use fat as energy instead of storing it. Cooking and baking from scratch used to provide plenty of cinnamon in a diet. That practice is not as prevalent anymore, so using cinnamon oil becomes a viable substitute. Ginger and peppermint oil support digestion; and lemon and grapefruit oil promote healthy metabolism. A few drops of these oils daily can enhance weight management efforts.

Managing a Healthy Weight:

People who are at a healthy weight may be having difficulty maintaining a healthy weight. Travel for business, working overnight shifts, or juggling work and home can get in the way of healthy meal preparation, and regular exercise. Adding weight can happen quickly, and is often not noticed until ten pounds have been put on. That is the basic difference in most clothing sizing, so when pants do not fit well, or dresses get tight, that means approximately ten pounds of weight has been added.

Some natural weight management products to consider include supplements high in calcium, vitamin B and D, and omega-3 fatty acids from fish oils.

Foods That Prevent Tooth Decay

Tooth decay is something that can happen to absolutely everyone. You can even have a perfect oral hygiene and have some cavities. Many are actually shocked when they visit the dentist and figure out that they have dental caries. They will say that they take care of teeth properly and that cavities should not actually appear.

What you have to understand is that taking care of teeth is much more than how you clean them. You can have the perfect physical dental care and still end up with tooth decay. In many situations this happens because of diet problems. Tooth structure is hard but you can easily end up with cavities because of the structure being affected by what you eat. This is that one thing that many do not know much about.

What should you remember about the diet? Fortunately, not many things have to be said. You want to simply remember the following.

Vitamins

You mainly need vitamins A, C and D for your teeth. A will be necessary for bone and tooth formation. Vitamin C is necessary as it prevents dental infection and bleeding. We should also mention that fiber is a huge part of the mix in this case since it helps improve saliva production. You will want to consume more fruits and vegetables. Great examples include raspberry, beans, celery, garlic, apple, watercress, carrot, cranberry and papaya. Try to avoid high intake of citrus fruits. Although high vitamin C content appears, a high acidic content also appears. That is quite bad for enamel.

If we are to recommend a super food for vitamin intake if you want to take care of teeth, berries have to be highlighted. They have both vitamin A and C while also having high flavonoids content. In case you were not aware of this, flavonoids have strong antibacterial properties. Cavity formation is prevented.

Calcium

If you take a look at most of the articles that talk about protecting teeth, you instantly notice that calcium is regarded to as being vital. This is because it is a mineral that does a great job at maintaining the strength of bones and teeth. Vitamin D helps with this since it will promote the absorption of calcium. Whenever you talk about calcium, you also want to add magnesium. It is vital in bone and teeth formation.

Calcium is present at around 70% inside bones. Due to this, you need to be sure that you eat more almond, oat and soybean. Alternatively, consider cod liver oil, fatty fish, milk and even butter, as long as intake is not too high. All of these include magnesium, vitamin D and calcium.

Extra Tip: Drink Tea!

As an extra tip that we should highlight, you will want to increase tea consumption. This is because tea is pretty good at preventing the decay of your teeth. At the same time, tea includes a good quantity of fluoride. That will help increase teeth strength. The only problem is that sweetened tea is not great because of the addition of sugar. You should seriously consider drinking unsweetened tea. Sugar is capable of causing caries so you do want to avoid this unwanted presence.

5 Ways to Prioritize Your Personal Health

When we’re caught up in our careers, our family, and our social life, it can be easy to forget how important personal health is. But the reality is that our health is just as important as all of these things, if not more.

 

Intellectually, we all know the benefitsof prioritizing personal health–but do we practice what we preach? It may be hard to find the time or energy to develop the habits that make a healthy lifestyle, but to be the best version of yourself you can possibly be, it’s a necessity. Just a few simple shifts in your daily routine can be enough to pull you in a healthier direction.

 

Find Your Favorite Exercise Activity

 

Getting fit by doing something you actually enjoy doing can make all the difference for your personal health. Finding time for regular exercise can be a bit of a challenge sometimes, so don’t make it harder by forcing yourself to do something you don’t enjoy doing.

 

Don’t feel bad if you’re not into running, lifting weights, or yoga. Keep trying new things and you’re sure to find the right activity for you. If you’re recovering from addiction or have a chronic condition, swimmingor aquatic therapy can be excellent options and there are likely classes at a local YMCA or health club to get you started. Whether it’s kickboxing, surfing, or dancing, try as many new activities as possible and you’re sure to find something that sticks.

 

Make Gradual Changes

 

Implementing a new exercise regime or making lasting changes to your diet can feel like a lot of work. Whether you’re trying to eat healthier or are getting into the groove of a fitness routine, making small, gradual changes will ensure that these new habits are here to stay.

 

Making too many drastic changes at once can use up all your will power and leaving you feeling burnt out. Take it one step at a time to enjoy lasting change.

 

Get Enough Sleep

 

Did you know that almost half of Americans aren’t getting enough sleep? Even if you’re exercising and eating right, it’s all pointless if you don’t give your body the time it needs to rest and repair. Sleep should be a top priority for you if you’re concerned about your personal health.

 

Everything in Moderation

 

Does this mean you shouldn’t indulge in things like sweets or alcohol? Absolutely not. As a matter of fact, enjoying these indulgences less frequently will make them much more enjoyable.

 

Besides, we’ve all heard of the benefits of a glass of red wine with dinner. Similarly, did you know that chocolate can help boost your mood and sharpen your mind? Including these treats in your health routine can keep you on the right track and give you something to look forward to after a successful day of eating right and exercising.

 

Adopt a dog

 

Studies have shown that dog ownerstend to be more active and are more likely to meet federal criteria for regular moderate or vigorous exercise. It makes sense when you think about it: dog owners must be active in order to give proper walks and potty trips to their companion.

 

Owning a dog also gives you an automatic exercise buddy, and the best kind at that. He’ll never criticize you or put you down; instead, he’ll be right by your side cheering you on. You can get easy exercise just by going on daily walks together or playing a game of fetch in the backyard, and the best part is it won’t feel like an inconvenient burden. It’s something good for you that you’ll actually look forward to!

 

Your health comes first and that’s a fact. It’s not selfish and it’s not optional–it’s necessary. If you want to be the best you can be in all other areas of your life, make your personal health your number one priority.

 

Patricia Sarmiento has been dedicated to fitness her entire life. She swam and ran in high school and college and, along with her family, continues to live an active lifestyle today. In addition to staying fit, Patricia enjoys sharing her health and wellness knowledge on her blog. She lives with her husband, two children, and their shih tzu in Maryland.

How Michelle Defeated Eating Issues and Misplaced 100+ pounds

I was attracted to Michelle’s storyline not only due to its face value (She dropped over 100lbs!), but because she’s open about the battles she’s received on her trip.


Why did you choose to change the body?

My eating issues (fanatical eating, gorging, binging, psychological eating, anorexia, and meals fixation) began early.

My mother was a fanatical dieter who grew up so on, and by a fanatical dieter.

Years of crash diet plans (you name it, I made it happen) left my body feeble, my metabolic process ruined, and my self-respect entirely empty. I tried to take my life many times and actually DESPISED myself.

At 24, I weighed more than 225 lbs, had 2 really young children, and went to MD Anderson for a screening because I was considered high-risk for cancer.

There was a radiotherapist there who stated my life style (obesity, sedentary dwelling) was the principal reason behind my threat and basically didn’t alter it then it’d be a question of WHEN I got cancer, maybe not IF.

I thought of the reality my mother hadn’t ever taken care of herself and wasn’t about to see me get married or see her grandchildren.

I can’t quit cancer from hitting, however you can bet I’ll do my best to provide a formidable foe should it come after me.

It was misguided initially, to be positive.

It really wasn’t till I found weights that I started to genuinely become intrigued with what the body could do as opposed to how it appeared.

Until then, I simply needed to be “lanky”. But after about per year of weightlifting and eating awful, I returned to college for nourishment and sanctuary’t been the same since.

Did work out play any function in your shift? If therefore, What?

Yes Substantial weight coaching, hands-down.

Did you discover you became enthusiastic about foods?

Yes. After I first became a coach I was food-obsessed, to even the stage where my diet have me. I didn’t consume any white foods and carbohydrates were the demon.

I believe I felt outstanding from my restraint also, like I was “in manage”. There were a few years I believe food became a small god. I’d tag foods as “great” or “awful” and eat consequently.

I realized all I could about diet. Foods and Nutrition are 2 quite distinct things.

Michelle after weight loss

What’s one error you created throughout your shift?

I am only able to list one?!?! Lol.

I believe the obsessiveness that comes from desiring immediate effects is the biggest error I made and the greatest mistake anybody can make.

Reach out for aid, discover all you are able to and cultivate endurance.

Up to few years past, the most ambitious aspect continues to be socializing and perhaps not feeling like a nut.

I presumed enjoyment was unthinkable. I’d restrict food consumption (that is fine, only don’t obsess) or consume ahead and avoid food completely at social affairs.

Human be-ings bond over breaking bread

Does which means that we need to eat the cheesecake that is WHOLE when we go out with our pals? NO. But it frees us have a few morsels, and appreciate together the time.

Learn more about Adaptive Dieting here.

What are your plans with fitness and wellness?

Well I use my system in fitness and health to not only encourage the others to not be unhealthy, but also to encourage others to assist these less lucky.

Competing on the huge period remains on my head!

Not to mention, I ‘d LOVE to shift the world with healthful living!

To that conclusion, I view fitness as a way to shift the planet.

What guidance would you give the others aspiring to shift their health?

  1. PRACTICE
  2. FORBEARANCE
  3. TIME

It requires all of these matters.

Make little changes that try and concentrate on one factor at a time and will adhere.

Perhaps this week you undertake drinking more water (half your weight in oz is a fantastic spot to begin) and once you’ve mastered that, proceed to the following matter. Success is composed of day-to-day customs.

Second, get aid!

I ‘ve customers global and it’s fairly cool with the technologies we have now. If cash is tight, locate reputable websites and assets that highlight WELLNESS above all.

Health can be for a very long time with you, although your fat will climb and drop.


Remark Below.

Read More: How Michelle Defeated Eating Issues and Misplaced 100+ pounds from Wholesome Eater.

How Lydia Dropped 80lbs and Changed from Obese to Sportsman

She was raised being intimidated due to her weight and today she inspires individuals from all over the world. She moves individuals to change their lives

Having defeated an eating-disorder, and now combating additional wellness dilemmas, Lydia stays favorable and reminds us that:

“It’s not what happens to us in existence, it’s how we cope with this.”

Lydia’s taken time to answer some of our queries, which are below.

Why did you choose to change the body?

I was sick and tired of the way I seemed, sick and tired of being not happy and the others offering me a tough time about my fat.

I understood it’d need to be up to me to shift my life , not wait for the others.

My diet and coaching altered, I don’t understand how many occasions! It needs to.

Each time I made a change that was significant, I found results.

Did work out play any function in your shift?

At first I was a “cardio queen”, since many girls become. I did largely cardiovascular exercise to eliminate the fat but afterward got to some plateau and didn’t understand the way to get the body I desired from there.

My instruction was mainly practically and weight training NO cardiovascular exercise.

Lydia's transformation to the time she competed

Lydia’s shift to the time she competed

Did you discover you became enthusiastic about foods?

For awhile, I did feel like I was “obsessed” over-controlling my diet (kinds, quantities, and so forth), but in a way, you will need to be.

Yet, it shouldn’t be WORKING your lifestyle.

Like heading out to consume, bashes it is possible to appreciate everything, and so forth, but by creating the choices that are right.

(Read More about Elastic Dieting.)

Over time I discovered the more I given the foods I BELIEVED I desired, the better I seemed, and finally it got simpler to quit the “naughty” meals. Actually, now I don’t even need them anymore. I appreciate eating a clear diet that is well-balanced constantly.

Body building really helped clean up all of the eating issues I ‘d grown and saved me from getting anorexic or bulimic.

Naturally, others will believe I’m “obsessed” but it’s commitment they have been getting that mistaken with.

What’s one error you created throughout your shift?

I ‘ve made STILL make errors and INNUMERABLE blunders during my shift.

Some I don’t need to say as a result of giving others notions that are awful, but one blunder I ‘d like to explain, is something MANY folks deal with. I’d have gotten on course earlier, if I ‘d lost all that earlier.

Most folks run-away before asking questions or getting aid, intimidated, and get frightened. That blunder of waiting and allowing you intimidate, will simply hold you back.

I Understand NOW, that to be able to triumph, I should STAND OUT in the norm.

One point I ‘ve difficulty with, nonetheless, is the dimensions.

It becomes a disorder where folks obsess over the size and consider themselves or when, more often than not, it’s not relevant multiple periods a day.

Once a week is what individuals should do consistent weigh-ins,.

(Read more about the most significant Tool for fat reduction)

Lydia after weight loss

What are your plans with fitness and wellness?

I ‘ve really only been identified as having hypoglycemia therefore regrettably I ‘m on hiatus from training.. But wellbeing is constantly number 1.

Weights won’t be going everywhere, but after two successive years of body-building shows, I’m taking some time-off in the stage, training upwards, subsequently compete in 2-3 years.

Become component of expos and fitness activities and In addition, I desire to get sponsored by my personal favorite nutritional supplement company. I go to the Arnold Classic every yr and I’d like to participate and encourage as many folks as I can with my storyline.

What guidance would you give the others aspiring to shift their physique?

My first word-of guidance, don’t delay.

Begin figuring out the way to meet it into your program because it won’t match if you don’t MAKE time.

Don’t make a “resolution”, make DEDICATION and I will vouch for if you adhere to it 100%, you may move forward. So long as you are reaching sticking points and ARE making errors, you’re going in the appropriate course and understand.

Simply keep hustling. There’s no rest in the route to achievement!


Remark Below.

Read More: How Lydia Dropped 80lbs and Changed from Obese to Sportsman from Wholesome Eater.

Should We Consume With Adaptive Dieting?

Fiber is vital for these on the Adaptable Diet.

Many people are under the delusion that we (compromising dieters) simply eat poop all day long, enter it in to myfitnesspal and contact it “Healthy Ingesting”.

The the fact is, WE’RE into wellness. We have merely redefined it.

Not for the body, not for your brain.

And therefore Adaptable Dieting was made to be both healthful and sustainable. Sustainable because you’ll be able to fit whatever meals you enjoy into your diet and healthful because you are doing that while monitoring your fiber consumption.

Fiber may be considered the macronutrient. Protein, fat, fiber, AND carbs is tracked by adaptive Dieters.

What exactly is Fiber?

Based on the Mayo Clinic:

“Dietary fiber, also called roughage or majority, comprises all components of plant foods that your own body can’t consume or consume.”

“Unlike other food components, like fats, proteins or carbs — which the body breaks down and consumes — fiber isn’t digested by your own body. Rather, it passes of comparatively undamaged through your stomach, small bowel, colon and out your system.”

Fiber is usually broken into two sorts:

Soluble Fiber: Dissolves in water. As it consumes water it assists and softens the waste undertake you body.

Dietary Fibre: Doesn’t dissolve in water. As it goes through your gastrointestinal tract it doesn’t change type.

Sources of Dietary Fiber comprise: Bran, breads and wholemeal flour, whole-grain cereals, brown rice, veggies, edible rinds of fresh fruit and seeds. 

Here’s also a more in depth dislocation.

strawberry

Why, although you might have observed that high-fiber diets are healthful and fiber is best for you? Truth be told I didn’t even consider the existence of fiber in my diet until I began monitoring it.

I’ve now found fiber effects every thing from lowering your cholesterol levels (which could shield you from heart condition) to maintaining bowel movements normal and your digestive tract healthy.

Foods full of fiber may also be typically dense with micro nutrients, vitamins, and minerals.

A diet reduced in fiber can result in a host of health issues. Fiber = Freakin’ Awesome!

Therefore How Much Fiber Do I Consume?

Here lies the query, right?

I’ve heard ideas like “Girls under 50 should consume 25 grams, Males under-50 should consume 38 gs”. What I don’t like about these propositions is there’s no getting into consideration the person.

Are our “Girls Under 50″ morbidly overweight eating between 4000-5000 calories a day? Does the “Guy Under 50″ simply weigh 150lbs and consume 2,000 calories a day?

I choose to base it off of the number of calories an individual is ingesting.

The method I use is 14g of fiber per 1,000 calories have.

Let’s say you’r e 195lb Man who eats 2,730 calories. You’d multi ply 14 (fiber) x 2.7 (per 1,000 calories) which equals 37.8, which we’d round-up to 38.

In the straightforward kind I think about adaptable dieting like this: Measure (Calories) ascertains your dimension and Quality (fiber – micronutrients and so forth) establishes your wellness.

Have any queries about fiber? Remark Below

Read More: How Much Fiber Should We Consume With Adaptive Dieting? from Wholesome Eater.

Interview with Sohee Lee: Coach, Writer & Fitness Buff

Sohee’s a writer that’s regularly featured on bodybuilding.com, she has a BA in Human Biology, works with Layne Norton on his team and is a renowned coach in her own right.

What really jumped out at me was not just the impressive results she gets for her clients but her unique perspective and mindset when it comes to health and fitness.

Her no B.S approach, in an industry filled with scams and misinformation, has been both helpful and refreshing.

Below she’s been kind enough to answer some of our questions.

Why did you decide to transform your body?

When I embarked on my first ever weight loss diet over ten years ago, it was because I wanted to be skinny. I didn’t like that I had an athletic frame; I thought that fitting into a smaller pants size would make me happier, more loved, and more popular.

Now, my reason is that I love my body – every little imperfection – and I think it deserves the best treatment I can give it. That means proper nourishment, adequate rest, and right amount of stress (in the form of strength training and conditioning).

It’s fun to see my body change over time in response to my behavior.

What is the diet plan or strategy you follow?

Everyday is different and really depends on how I feel. I’ve been eating intuitively for the past few months and my main guidelines are as follows:

  • Get at least 30g protein in each meal.
  • Drink a gallon of water a day.
  • Eat mostly whole foods.
  • Enjoy treats in small portions.
  • Try to get in some veggies in some way, shape, or form.
  • If it’s not absolutely delicious, don’t eat it.

With that said, I let my hunger levels guide my meal timing and that usually ends up being three or four meals a day.

I’m big on jasmine rice and russet potatoes as my go-to carb sources, and I vary my protein between beef, pork, chicken, and eggs. My fats tend to come from egg yolk, coconut oil (in cooking), olive oil, and animal fats.

What’s most important to me at this time is that I eat to fuel my body and I don’t stress out over food.

If I’m ever in a situation where I can’t control exactly what I’m eating, I don’t let it get to me. At the end of the day, I’m the one who controls how much I eat and I know that one meal isn’t going to make or break me.

I have no idea what my macros are because my goal right now is not to lose fat, but rather to roughly maintain my current shape and feel strong. If I were to eyeball it, though, I’d say I’m probably eating 120g protein, 200g carbs, and around 50g fats a day.

A typical day of eating might look like the following:

9:30 am 1 cup coffee with full-fat half&half, two eggs cooked over easy with three slices bacon, oatmeal or russet potatoes. 
1:30 pmSalsa chicken with broccoli and jasmine rice. 
4:00 pmShredded pork with salsa and cheese all wrapped in a tortilla.
6:00 pmSmall treat of some kind (lately it’s been a dozen chocolate-covered gummy bears, two mini Twix bars, or even a few bites of birthday cake.) 
8:00 pmHomemade meatballs with russet potatoes.

What does your current exercise program look like?

I’m in a bit of an odd situation right now as I just moved cross-country and am not quite done settling into my new home. And given that my garage gym has not been set up quite yet, I’ve been sticking mainly to kettlebell workouts. I’ll usually do a bit of strength work followed by 10-20 minutes of metabolic conditioning.

Once I have access to my dumbbells and bumper plates, though, I’ll be back to my regular workouts, which consist of the following:

  • Strength training 3-5 days a week – always begin with compound movements followed by some accessory movements. Maybe add a short metabolic finisher at the end.
  • Brisk walking on days I’m not training.
  • One or two days dedicated to longer conditioning sessions – utilizing battle ropes, airdyne bike, rower, kettlebells, dumbbells, or barbells, or any combination thereof.

I always try to take two days off a week.

Sohee Lee

Sohee Lee

What aspect of your journey has challenged you the most?

Definitely the mental aspect, and I think this can be said for most people. I’ve found that the more I learn about fitness and work with clients, the more I realize just how important mindset is in this whole process.

You can know exactly what you need to do to get to your goal – no stone left unturned – but you will fail miserably if you don’t go into it with the right mindset. 

Namely, what kind of expectations you have? How you handle setbacks? Do you trust the process? How patient are you willing to be?

It’s too easy to discuss ad nauseam all the things that you plan on doing: eat this, this, and this; workout like this; drink this much water and get to bed by this time every evening. But executing all of that on a consistent basis is a whole ‘nother story.

Life happens. Mistakes happen. The question is, what are you going to do about it? 

It has taken me a long time to adopt this mindset of moderation and let go of my former black and white way of thinking, but doing so has saved me from the eating disordered thoughts that used to consume me.

I’m learning the moderation way does not, by any means seem appealing, but it’s the approach that I – and everyone – can sustain for life, which is what matters most. 

As a coach, what are your thoughts on Flexible Dieting? What mistakes do you see people make with it?

Love it. Wish more people would use this approach.

Most mistakes I see are not from flexible dieters themselves but rather from people on the outside looking in. They hear that flexible dieters can eat junk food and still get lean and their first reaction is, “That’s so unhealthy – surely you must be joking.”

The truth is, many of those who respond that way are of the belief that flexible dieters eat nothing but junk food, and that’s not at all true.

I don’t see anything wrong with eating primarily whole foods and fitting in small portions of your favorite treats in everyday. In fact, studies have shown that this is far, far healthier than eating “clean” for six days a week and then binging for one.

Time and time again, I’ve worked with clients who have gone from binging nonstop and feeling guilty over eating “bad” foods to incorporating some flexibility into their lifestyle and having their eating disordered mindset all but disappear. Like I said, literally a life-saver.

Sohee Lee fitness

Sohee Lee

You focus a lot on psychology and mindset. What beliefs do you see are holding most people back?

It’s this idea that everything needs to be absolutely perfect or else it’s not worth even trying. This gets people into so much trouble because ultimately, they end up taking one step forward and three steps back. 

A lot of times, people will try to eat “perfectly” when they decide that they want to get fit. Typically, this refers to whole foods and places sugar, junk food, and sometimes even fruit and dairy strictly off-limits. But this never works out in the long-term because it’s not a sustainable strategy.

There is always, always a point when they cave and have something like a cookie and then decide that everything’s already ruined because of that one small deviation, so they might as well just throw in the towel and indulge the rest of the day (or weekend, or month, or year).

It never crosses their minds that one cookie isn’t going to hurt them. But when they give up and eat the whole bag – yes, that’ll do a little hurtin’.

Closely tied with this perfectionist mentality is the thinking that we need to get to our goal yesterday. More is better; faster is better.. and so on.

This needs to stop! Slow is good. It’s not sexy, but sustainable.

What are your future plans with health and fitness?

Things are pretty up in the air as my fiancé is in the army, so we’re not even completely sure where we’ll be a year from now.

I do know, however, that I’d like to go back to school at some point to get my Ph.D. in behavioral psychology. It would be a dream to return to my alma mater, but I’ll be restricted geographically by where we’re stationed at the time.

In the more immediate future, now I’m working full-time on my own business, I’ll be continuing to grow my brand. I’ve got YouTube videos, more articles, and more products in the pipeline over the next few months, and I couldn’t be more excited about all of it.

It’s my mission to reach out to women (and men!) all over the world to spread the good word about the perpetual love affair with fitness, to reach people to love their bodies the way they are, to practice self-compassion as they work toward their goals.

What advice would you give to others aspiring to change their body?

You can’t hate your way to your ideal physique.

No amount of negative self-talk, guilt, and punishment is going to get you to where you want to be. Even if you end up a little bit leaner and a little bit stronger, you damn well won’t be any happier for it.

Learn to love yourself right now. Embrace every curve, every little imperfection that makes you uniquely you. Don’t compare yourself to other people – their bodies, their progress, their athleticism. They’re not you.

I promise you, the journey will be much, much more smooth sailing if you can learn to enjoy the ride. 

Sohee has recently published her first ebook, How to Count Macros, and I love it!
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I personally think this guide is a great place to start for anyone wanting to take control of their diet. It’s also a really helpful primer for getting started with Flexible Dieting.


Do you have any questions for Sohee? Ask them below.

Read More: Interview with Sohee Lee: Coach, Writer & Fitness Buff from Healthy Eater.

Ryan Schroers of Shredded Fitness Discusses Flexible Dieting

I understand not everybody’s target would be to enter physique comps, but Ryan’s illustration shows us how Adaptable Dieting can be employed irrespective of what your targets are, even severe targets like his.

Why did you choose to change the body?

Adaptive dieting has permitted me to have entire control over how I appear, although I ‘ve consistently had problem with body-build and my body-image.

What does your present diet seem like?

I monitor my macro-nutrients and, as a result of that, I’m competent to eat an immense assortment of foods. e.g ice cream, veg, rice cakes, cereal, cake, essentially whatever I need or crave.

During competition homework though I plan to consume voluminous, dense foods that are less CALORIE so I remain total more.

What Blunders would you see folks make when getting started with Adaptable Dieting?

The greatest error I see new elastic dieters make is assuming that they’ll use other Elastic Dieters’ macros as their own to begin from, not recognizing everyone is distinct with regard to metabolic ability and targets.

Ryan Food

Protein Cake, pop tarts & Gatorade – Meals that routine attribute in Ryan’s diet

What does your present exercise plan seem like?

I train 6 times per week using Energy Block Periodization, which is a power-point power strategy. It’s assisted me enormously with regard to strength and size gains.

Support was a tremendous variable that I was missing from loved ones and my family /pals when I began this trip.

Once I began monitoring macros it was worse.

The only help I got was comprehended by me and thus desired was the help I gave to myself.

I thought to myself “everybody will chuckle, till I’m shredded to the bone” and that’s JUST what occurred.

What are your plans with fitness and wellness?

My Professional card will be won by me in Normal Body-Building and contend in Natural Bodybuilding businesses that are several.

Ryan can be adopted on Instagram here 

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Remark Below.

Read More: Ryan Schroers of Shredded Fitness Discusses Adaptable Dieting from Wholesome Eater.