Diets

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!
ebook-front1
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 

Ryan 2

Remark Below.

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

“The On The Web Coach” Raymond Querido Discusses IIFYM

I first found him on his Instagram, while seeking the hash tag #iifym (do it!), and have been a fanatic ever since. I now view his youtube station where he proceeds to preach sturdy dietary and coaching fact.

Whether you’re an athlete seeking to up your game or just a regular individual looking to get in form, Raymond is worth listening to.

Why did you choose to change the body?

I performed with a tiny bit in highschool and spent my youth playing basketball. I began vertical and my rate to enhance

What’s scheme or the diet program you follow? (What does a typical days eating seem like)

I use IIFYM (if it meets your macros) which is also referred to as Adaptable Dieting. I concentrate on hitting on my macro, and fiber targets for the day.

The range I ‘ve the more likely I ‘ll get more micro nutrients in to my physique.

Ray's IIFYM Food

What does your present training program seem like?

My present training split up is a push, legs, pull.

Monday: Push Hypertrophy
Tuesday: Pull Hypertrophy
Wednesday: Legs Max Attempt
Thursday: Off
Friday: Shove Max Attempt
Sabbatum: Pull Maximum Attempt
Sunday: Legs Hypertrophy

The most demanding aspect of my trip is nourishment. I was educated and used to the entire “clear and filthy” attitude toward dieting. Which isn’t an incredibly balanced nor healthful manner to stay.

To me the dearth of equilibrium will not supply ideal sustainability psychologically and physically.

The “clear” and “filthy” tactic is what I like to call black and white – there’s NO gray-area – which signifies no happy medium, no equilibrium. You’re either away or on which means you avert food sources which you appreciate you deprive your self, only because you might be attempting to lose weight and, finally.

I ‘ve found equilibrium and sustainability using adaptable dieting (IIFYM).

As a trainer, what are your ideas on Adaptable or IIFYM Dieting?

Being competent to monitor and manipulate your macronutrient consumption gives a lot more truth over simply tracking calories.

Largest mistakes I see people make as it pertains to dieting that is adaptive is dearth of patience as it pertains to obtaining outcomes, dearth of precision when measuring, and weighing foods out and additionally not accounting for meals before ingesting it.

Ray's IIFYM MEME

What are your plans with fitness and wellness?

For the potential I plan on starting my own fitness center in my city along with continuing the increase of my training company that is on-line.

My assistance to somebody aspiring to shift their physique is be quite patient and prepared to understand.

Results don’t come over and nighttime with IIFYM and will take time. Knowledge is the best instrument, do and examine your research on instruction and diet. The more information you’ve got the more likely you’ll succeed in altering your physique.

Bonus Queries:

Favourite Picture: Knockaround Guys

Favourite novel: The Secret By Rhonda Byrne

Present Work Out Playlist: DotEXE, LDUK, Instrumental Heart

Favourite Quotation: “Whatever the mind can conceive and believe, it can reach.” – Napoleon Hill

Favored muscle group to coach: Legs

Favored Poptart taste: Confetti Cupcake

Remark Below.

Read More: “The Online Mentor” Raymond Querido Conversations IIFYM from Wholesome Eater.

Adaptable Dieting: How you can Compute Your Macros

Before you read this make certain you’ve read the post What’s Adaptive Dieting?

“what’re your macros?”

Certainly one of my personal favorite questions to ask and among the more typical types I get requested.

Macros, quick for Macro Nutrients (Proteins, Fats & Carbs), form the foundation of Adaptable Dieting. Correcting and computing your macro aims is equally butter fundamentals and the bread and some thing you never actually graduate from a Versatile Dieter.

Though there are some issues to get your head around it’s not hopeless. Luckily, getting started with Adaptable Dieting appears a lot more complex than it actually is.

Your capability to compute and fix your macros accurately will mainly determine whether you accomplish your physique targets with Elastic Dieting.

Everybody is distinct (Yes, you’re an exceptional snowflake..) so computing your macros is merely the start. And even the most seasoned trainers working with customers may get it incorrect to begin with.

Each man’s metabolic process, general wellness, and lifestyle-all playan essential role in how much electricity we truly burn off and how much of each macro nutrient we should be ingesting.

But beginning with some strong recommendations, even if it isn’t really correct, can be a good beginning on your own journey to predominate your aims, and obtaining the physique you desire.

So Where Can You Begin?

TDEE

photo credit: JD Hancock via photopin cc

I’ve created more about this here, but fundamentally it’s the number of calories you burn off in one day. Consistently consume you drop some weight or eat a lot more than you and this gain pounds and less than this.

There are numerous calculators accessible around the web but here’s a straightforward formula I now adore to use. It’s not ideal but it’s a good beginning.

Take your body weight (in lbs) and multiply it by between 12-14.

  • 12 = Perhaps Not Quite Lively (Desk Occupation, Irregularly exercise)
  • 13 = Rather Active (Regularly exercise)
  • 14 = Quite Active (you’ve a physically-demanding occupation and consistently exercise)

So your equation could appear like this:

Let’s say you’r e a 195 pounds quite aggressive male. You’d simply take your fat (195lbs) and multiply that by your action to level (14). 195lbs x 14 = 2,730 Calories.

& nbsp;
Therefore your TDEE would be around 2,730 Calories.

  • Eat a lot more than this = weight-gain.
  • This quantity = weight care.

As I mentioned, it’s occasionally somewhat less black and white for everybody, but for simplicity’s benefit let’s visualize it is.

If you wish to lose weight I advocate dropping your entire calories by no more than 500 to begin with – Therefore you’d consider your Calories from 2,730 to 2,230. If you’re seeking to gain fat than include 300-500 calories to your own entire consumption.

With this information you could get going towards your aim. Counting calories can be an incredibly successful means to lose fat (here are some narratives of the others who’ve completed this).

But I’ve uncovered losing weight and losing weight can be overly distinct things (you are able to lose muscle also), Therefore the significant of quantifying each macro nutrient.

Now Compute Macros: Protein, Fat, & Carbohydrates

So you’ve got your TDEE sorted. Hi-5! Now let’s figure out the macro nutrient ratios which will make up your diet.

Here are the calorie values for each macro nutrient:

  • 1g Protein = 4 Calories
  • 1g Carb = 4 Calories
  • 1g Fat = 9 Calories

Protein

First let’s beginning with polypeptide. Polypeptide is crucial for the development of new tissue in addition to mending broken tissue – like what occurs when you work-out. If you desire to gain or preserve muscle protein should be your best buddy,.

When computing an unique’s macros I usually begin with 1g of Protein per-pound of body weight. I’ve noticed some folks advocate less and some more but this is what I’ve identified to be the most personally advantageous, in addition to with the others I’ve operated with.

So if our person weighs 195lbs, their TDEE is 2,730 calories, subsequently their protein consumption will be 195g (195g x 4 = 780 Calories).

Fat

Then Let’s compute Fat. Fat was demonized as the cause most folks are, nicely, not thin. But that’s not accurate. Fats can be amazingly advantageous for reaching the body composition targets, but in addition they impact our hormones – inadequate fat in our diet can be quite dangerous.

That is the starting-point, although this might be corrected.

To determine out 25% of General TDEE: 2,730 (Calories) x 0.25 (25% = 682 Calories) broken up by 9 (9 calories per gram of fat) = 75.83g Fat (Which I’d locate to 76g).

Carbs

calculate macros

If there’s one factor the Adaptable Dieting neighborhood of the planet agrees on it’s this: We adore Carbohydrates!

Think of all of your favourite foods and odds are they’re not low in Carbs. Your own body uses carbs to make glucose that is the preferable fuel or electricity which our bodies run-off of. They’r e what keeps us heading.

Fiber, which will be vital that you monitor if you wish to be healthful, can be a carb but doesn’t provide calories.

We’ve now sorted protein and fats, but how many carbohydrates do we consume? We allocate the remainder of our calories (initially computed from our TDEE) to Carbs.

We began . Calories with 2,730 We allotted 780 calories (195g) to Polypeptide, 682 calories (76g) to Fat and we now allocate the remainder, 1268 calories, to Carbs. Since 1g of Carbohydrate equals 4 calories we split 1268 by 4 and get 317g Carbs.

So Just How Do I Monitor My Macros?

Make an account with MyFitnessPal (Or some thing related)

Personally, I use My Fitness Pal as it’s the planet’s biggest nutritional database. If you need to fix your myfitnesspal aims from percents to gs click here.

Purchase a Meals Scale

And that’s it. Do the over and you’ll be well on your own way to starting out with Adaptable Dieting. As I mentioned the preceding guidelines aren’t ideal. But it’s a beginning spot.

So get started as required and fix!

Have any concerns about computing your macros? Remark Below

Read More: Adaptable Dieting: the Way To Compute Your Macros from Wholesome Eater.

A Quick Manual To Circuit Training (aka HIIT)

Have you considered Hiit as a means to burn off calories included in the Adaptable Diet?

For years I believed cardiovascular exercise was the ultimate goal of fat reduction.

Jump those ideas and it was your funeral (…possibly literally).

While I undoubtedly find the great advantages of cardiovascular fitness and feel more knowledgeable, my perspectives have altered.

I’ve uncovered cardiovascular exercise, of any sort, isn’t a prerequisite of fat reduction but instead a tool. Performing cardiovascular exercise is excellent for cardio vascular health but when it comes to weight loss it’s merely a method of realizing a calorie shortage, which can be the secret to losing pounds.

Cardiovascular fitness for weight reduction is generally just useful as the amount of calories it burns off.

Usually, it’s the day you burned off the most calories.

What exactly is interval training?

In other words, HIIT is training composed of alternating intervals of low and high intensity task.

interval training (high-intensity-interval training) looks to be getting the planet by storm as a more efficient and effective option to the sometimes monotonous and time-eager steady state cardio.

With Hiit, because you’r e changing energy output and strength, you are able to burn off just as significantly (and occasionally more) calories with a lower time investment than-typical cardio. Work Out for merely 15 minutes or 60 minutes?

If you pick to have cardiovascular exercise in your fitness program afterward I finally suggest you do anything you appreciate the most, because it’ll function as the thing you stay with. But I’d additionally support one to give High Intensity Interval Training a try.

There’s nothing quite like having your butt handed to you personally by a brief, sharp 8-minute work out.

Instances of Interval-Training Routines

Large infographic of different HIIT workouts
Source: Fix.com

A 15-Minute HIIT Work Out

Have you ever attempted Hiit?

Read More: A Quick Information To Circuit Training (aka High Intensity Interval Training) from Wholesome Eater.

Easy Appetizer and Dinner Recipes To Help Recovering Alcoholics

Alcohol withdrawal and alcohol craving are two different issues about one thing in common: alcohol. The latter is not experienced if the individual craving it has not had alcohol use experience, while the former is an individual who has had issues regarding excessive consumption of alcohol. Recovering alcoholics can either be avoiding or withdrawing from alcohol ingestion with determination, resorting to consuming nutritious foods, from easy appetizers to entrees, since food issues have to be put into context since in some conditions.

Certain kinds of food can help with withdrawal from or avoidance of alcohol, as well as other lifestyle changes, dosage-based dietary supplements, and medical and therapeutic treatments which may be are needed. There has been research about some potential benefits of certain types of food consumed during the periods of alcohol withdrawal and avoidance. The focus has been on foods – appetizer recipes, dessert concoctions, smoothie preparations, main dishes, even snacks – which contain the family of vitamin B-complex, albeit the other major vitamins such as vitamins C, E, A, and D (in addition to the vitamin B-complex group) have also been show to play significant roles.

Substitution is an Option

Studies have shown that gradual reduction of sugar intake is able to lower alcohol cravings. Avoidance of sugar with more than the amount of ten grams per serving — especially the refined or processed variety in desserts, for example – as well as reduction of intake of sodas and beverage with sugar as the first main ingredient, as well as reduced intake of naturally “sugary” fruit juices and dried fruits.

The total elimination of sugars in one’s diet is, understandably, impossible to achieve, but reducing the consumption of foods with high sugar content is not difficult to do through substituting them with foods with decreased sugar amounts in them. Instead of having a snack of a Danish and an ice cream float, a vegetable soup recipe like minestrone would be the better choice for a mid-morning respite at work or in school.

Withdrawal from or Avoidance of Alcohol Results in Sugar Cravings

Sugar can have so much impact on regulation of the body’s blood sugar levels, and recovering alcoholics are sometimes not aware that they consume certain foods with hidden amounts of sugar in them. Research has shown that stabilized blood sugar levels reduce craving for alcohol. It may be difficult steering clear from foods that contain large doses of sugar but only at first. A slow but steady incorporation of foods high in nutrients but low in sugar can help the recovering alcohol to completely crave spirits.

Detoxification of a former alcoholic’s body begins with eating foods such as lean meats, fresh vegetables, limited amounts of grains (some of which are converted into starches and then become sugars), limited amount of fruit juices, selected varieties of fruits (mostly those which are not rich in sugar content), and no sweets whatsoever of any kind. Recovering alcoholics need more nutrition than those who have not had alcohol or its excesses in their physical systems. Alcohol quickly depletes a plethora of nutrients that the body stores, makes or obtains from other food sources, the reason why recovering alcoholics need to double time in replenishing the nutrients lost from years of excessive alcohol intake.

Paleo Diet Meal Ideas That Taste Great!

The paleo diet involves a lifestyle of food that matches similar items eaten during the early existence of humans. These foods include items that can be hunted or found like meats, fish, vegetables, nuts and seeds. This diet also removes agricultural items like grains. However, just because pasta’s not on the menu, doesn’t mean you can’t eat great tasting meals while on the plan.

 

Breakfast

Cut an avocado in half and remove the seed. Scrape out just a small amount of the avocado flesh (about 1 to 2 tablespoons) enough to fit one egg. Crack an egg directly into the avocado bowl. Place in a 425 degree oven for 15 to 20 minutes until egg white sets. Sprinkle with your favorite herbs like chives or cilantro and salt and pepper to taste.

 

Lunch

For an easy lunch with a Mediterranean food from Boston flare, make Greek-style wraps using turkey and paleo-friendly Greek dressing. Lay down a collard greens leaf as your bread. Layer with turkey, cucumbers, tomatoes, onions, fresh oregano and any other vegetables you personally like. Drizzle on the Greek dressing and fold into a portable healthy lunch.

 

Dinner

Wings are king, and buffalo chicken wings are easily made paleo. Roast plain chicken wings with salt and pepper in the oven at 400 degrees for about an hour. Place on a baking rack in the roasting pan for crispness. Once done simply toss with your favorite paleo friendly wing sauce (like Frank’s Red Hot sauce) mixed with two tablespoons melted butter.

 

Snack

For a simple paleo snack sprinkle raw pepitas with curry powder and garlic salt and roast in the oven at 325 for 12 to 15 minutes. Stir the seeds partway through for even browning and to prevent burning.

 

Dessert

Desserts can be made paleo with the right ingredients. For chocolate mousse, place a can of coconut milk in the fridge until the cream separates from the water. Use a spoon to remove the cream from the coconut milk and place in a food processor with 1 cup of dates. Strain the mixture through a sieve and set aside. Melt on low heat 5 ounces of your favorite paleo-friendly chocolate. Fold the melted chocolate along with 1 teaspoon vanilla to the coconut-date mixture. Place in fridge until mixture firms.

 

Add these paleo ideas into your weekly meal plan to elevate your eating plan, as well as feel free to make changes to customize each meal to your own tastes.

Health Nut: Five Foods To Introduce Into Your Winter Diet

During the winter months, the human body becomes deficient in a variety of nutrients and essential vitamins and minerals. These deficiencies range from mild to severe, depending upon the individual’s diet, and physical activity level. Winter brings about more than colder weather, and lack of direct sunlight, affecting even the healthiest person. A low level of vitamin D is common during the winter season. A deficiency in this vitamin can lead to mental and physical issues such as depressed mood and anxiety. While it may be difficult to obtain some nutrients from a proper diet, there are five foods to introduce into your winter diet that can fill in the gaps left by the cold temperatures.

 

Nuts/Seeds

Nuts and seeds are excellent choices during the winter months to add to your diet. Rich in protein, complex carbohydrates, and essential vitamins and minerals, fresh raw nuts and seeds are the most nutrient-filled dietary choice. Include in the diet plenty of almonds, flax seed, and walnuts. All three have a high content of essential fatty acids which are good for keeping cholesterol at appropriate levels. Flax seed is one of the foods that should be included in the diet for its high fiber content. A diet rich in fiber, especially in the winter months, can leave you feeling satisfied for longer, and improve your digestive system.

 

Spices

Adding spices to food is a good way of improving the taste and nutritional value during the winter. Spices such as cinnamon are excellent for maintaining balanced glucose levels. High sugar in the bloodstream can cause serious dips in mood, cause fatigue, and can raise the risk of heart disease. Cinnamon’s nutritional makeup helps to counteract the sugars that may be in excess of what the body requires. Ginger is another spice that has been used for centuries as a flavor enhancer, and a medicinal root, especially in Asian countries. Ginger has a natural spicy tang to its flavor, which is also helpful to relieve nausea and improve digestion.

 

Yogurt

Yogurt is an excellent source of calcium and vitamin D, which are both needed to maintain healthy bones and teeth. Calcium is also necessary for proper nervous system function, which directly affects levels of anxiety and mood. Winter months are long and the daylight is scarce. Keeping a healthy nervous system is important.

 

Oatmeal

A healthy dietary choice for the wintertime is oatmeal. This food is high in fiber and complex carbohydrates. Oatmeal should be made from freshly milled oats, not the instant types that are sweetened and sold in packages.

 

Fish

Fish, especially the types that contain omega-3 fatty acids, are another healthy choice for the colder weather. One of the best choices is salmon. Salmon contains an abundance of fatty acids as well as being pleasing to the palette.

 

For further information on health and wellness, take a look at Melaleuca reviews. The list of products such as supplements, vitamins, and health products that are available will make healthy living easier. This winter don’t be dragged down with the blues. Take steps to prevent poor health and boost your mood.

Why You Should Eat Organic To Reduce Your Chances Of Food Poisoning

Food poisoning can be a very serious issue, it brings with it major health concerns and can even cause death in some cases. If you think you have food poisoning it can be helpful to make sure you get the proper medical treatment. The last thing you want is to have to treat your sickness all by yourself, getting the proper medical treatment is extremely crucial.

Some of the easiest ways to limit your chances of getting food poisoning are to eat more organic foods, and be aware of where your food is coming from. When you eat higher quality foods these foods will naturally have less exposure to harmful chemicals and other bacterias that are given a chance to pollute less quality foods.

In this article we’re going to cover the reasons you should eat organic food to reduce your chances of getting food poisoning, and the steps you should take if you happen to get food poisoning.

Why do organic foods do better at preventing food poisoning?

Over 40 million people get some form of food poisoning every single year, and that’s just the number of cases that are reported. If you attempt to include unreported cases of food poisoning that number would be much higher. Some of the largest contributors to this number are meats such as chicken and beef. Aside, from meats other greens such as spinach and salad mixes also contribute to that high number.

Foods that are organic have stricter requirements for their growth, production and manufacturing. These regulations end up making it harder for food borne illnesses and bacteria to spread. Also, food that is grown in an organic manner tends to be healthier, due to those same standards.

How can I reduce my risk of food poisoning?

There are a few different ways you can minimize your risk of getting food poisoning. For instance, when you prepare your food always ensure that you wash your hands before and after handling any meat, or even any food whatsoever. Also, make sure that you always wash all fruits and vegetables before you eat or cook them.

Ensure that you always cook your meats to the recommended temperature, undercooked meat is a big contributor to food poisoning. Bacteria’s that cause illness cannot survive past a certain temperature, so cooking your meat past that point will go a long way towards making your food safer.

What steps should I take if food poisoning does occur?

I hope this article has been helpful and you have a better idea of why you need to eat more organic foods in your life. Besides the health reasons of eating more organic foods, they can also lower you and your families chances of contracting a food borne illness, or food poisoning. Remember, if you do get food poisoning seek medical treatment as soon as possible, this will increase your chances of having a smooth recovery.

The biggest contributor to food poisoning is obviously the treatment of your food, so do whatever is in your power to minimize your risk. This includes buying healthier foods, and utilizing safe and effective preparation and cooking procedures.

Sources:

http://www.cnn.com/2013/10/08/health/foodborne-illness-101/

Zane Schwarzlose is a writer at The McMinn Law Firm, a personal injury law firm in Austin, Texas. Zane did not enjoy the last time he got food poisoning at a restaurant.

Top Ten New Year’s International Foods to Bring You Luck.

Every country and culture has its own traditions about what to eat on New Year’s Day in order to bring them luck.  We have gathered the top ten International food dishes that are considered both delicious and lucky!

1)      Hoppin’ John.  This traditional New Year’s dish of the American South consists of black eyed peas cooked with bacon and served over white rice.  No self-respecting Southerner would dream of starting out the New Year without a heaping plate of this for breakfast.  Just have the Beano ready . . .

2)      Mango with sticky rice.  In Thailand the New Year doesn’t actually begin until April, when the farmers traditionally begin flooding their rice fields to plant their first crop of the year.  Mangoes ripen the same month, and there are vendors everywhere selling sliced mango with a lump of sticky rice on the side, all covered by sweet coconut syrup – the whole thing served on a fresh banana leaf.  If you share the dish with your boyfriend/girlfriend it is guaranteed you’ll be married before the year is out.

3)      Fried chicken feet.  In southern China the New Year is feted with fireworks, rice wine, and fried chicken feet.  The Chinese eat the whole foot, bone and cartilage and all, and will tell you it tastes delicious and is very good luck.  Reports from foreigners who try it vary – some say it tastes like burnt toast but otherwise is harmless; others have had to go to the local ER to have their stomachs pumped due to the bone fragments.  Apparently, it’s all a matter of mastication.

4)      Ha’penny pudding.  In Great Britain they make a sort of mincemeat pie without the crust, and hide a coin inside it.  Everyone is served a portion of the pudding on New Year’s Day and whoever gets the piece with the coin will be blessed with good luck all year.  In Scotland the thrifty people have replaced the coin with a small gherkin.

5)      Raw calf liver with citrus chutney.  Argentina is a meat-eating country, since they produce more beef and export more beef than any other country in the Western Hemisphere.  So it makes sense they would celebrate New Year with plenty of good red meat.  But exactly why you have to eat your liver raw is unclear – most Argentines say it is a native custom that the Spaniards kept on.  The citrus chutney, made of grated lemons, oranges, grapefruit, and imported bergamot from Italy, mixed with fiery chili peppers, is said to discourage the flu bug; children are often given it as a cold medication when they come down with the sniffles.

6)      Beery chicken.  Take one whole chicken, drown it in a gallon of Foster’s overnight, and then stew it and serve with parsnips – that’s the way to woo Lady Luck in Australia.  Australian sheep shearers, who pretty much live on a diet of mutton and Foster’s Ale all year long, have been known to go on strike if they don’t get their beery chicken on New Year’s Day.

7)      Poutine.  This Canadian staple is not exactly touted as a good luck charm on New Year’s Day.  Instead, it is prepared for all those unfortunates who overindulged the night before and are now suffering from a hangover; it is purported to cure hangovers in a trice.  Poutine is made of French fries covered with melted cheese curds and brown gravy.  If you can stomach such a disgusting mess on New Year’s Day you probably deserve some good luck.

8)      Palm grubs.  Now this one is on shaky ground.  Expats who live in Cambodia swear that the native population chop down dead palm trunks on New Year’s Day to extract the large, pasty white, beetle grubs that infest it, and eat them raw, with relish.  This may be a holdover from the famine times Cambodia experienced during the 70’s and 80’s, but the Khmer natives we have spoken with disavow any such disgusting tradition.  This is probably a case of expats pulling some travel writer’s leg.

9)      Reindeer steak.  Norwegians celebrate the New Year with a large, juicy steak provided by their northern neighbors, the Laplanders.  It’s extremely expensive, and so only the well-off can afford to have it.  Still, those Norwegians in humbler circumstances manage to get ahold of some ground up reindeer meat to make “kjottebolle”, or meatballs, for their New Year’s Day supper.  Eaten with boiled potatoes and lingonberry relish.

10)   Devil pasties.  In South Africa housewives pride themselves on making the spiciest devil pasty in the neighborhood.  A holdover from the days when Cornish miners worked the gold and diamond mines, the pasty is a fried pie with a filling inspired by spices brought over by Indian indentured servants during the 19th century.  If it doesn’t coat your tongue with ash, goes the South African saying, you won’t be getting any good luck for the New Year.