The Juiced Olive
By Ronda Hossfeld
For all of you who are returning, thank you; I am glad I didn’t scare you away. For newbies, you are already behind on homework. Just kidding, homework is strictly elective, more like extra credit; for your own personal growth.
Every great journey starts with the utmost preparation. You would not go hiking in a pair of flip-flops or go on a road trip without snacks. Sure, you have the car, the tank is full, oil changed, but really the road trip is about snacks, and no road trip is complete without proper nutrition. The same can be said for your health. You simply cannot outwork a bad diet; abs are made in the kitchen.
There are so many diets out there, Atkins, Zone, Ketogenic, vegetarian, vegan, Weight Watchers, South Beach, raw food, the list goes on and on. I am not going to bash these diets, I simply have not experimented with them, therefore have no knowledge of their effectiveness. I have, however, prepared for my shows using the low carb method and had great results. I am currently utilizing the macro or “flexible” diet, which is amazing. There is so much flexibility that it can often feel overwhelming. Luckily there are apps to help you out; many will track your water intake, your exercise, and your daily steps. You can also simply get a journal and keep track for yourself. The base components in the macro “flexible” diet are as follows:
1 Gram of Protein……4 Calories
1 Gram of Carbohydrate……4 Calories
1 Gram of Fat……9 Calories
Rather than typical calorie counting (e.g. 2000/day) Flexible Dieters track macronutrients (e.g. eating 120g protein, 60g fat, 170g carbohydrate = 2000 cals) which more effectively influences body composition rather than just weight loss or gain. Flexible Dieting follows the belief that there are no miracle weight loss foods. No good or bad foods, just macro ratios and everyone has a different set ratio.
I find it easier to eat the same thing every day. It helps my mental stability – I think less about what I am going to eat making meal prep for the week is easier reduces the math with counting macros. If you would like to learn more about this a good website to visit is https://healthyeater.com/iifym-guide.
If you are not ready to make the decision to commit to a major diet change, small steps will add up to great success. You can easily start by drinking more water, if you do not like plain water you can add flavoring, start with sugar-free flavorings. Staying hydrated is very important, it also helps trick your brain into thinking you are full. At times you think you may be hungry, have a glass of water.
Another simple change you can do today is to cut out sweeteners in your coffee. Instead of getting your large, quad, iced, sugar bomb with whip cream change to sugar-free syrup and eventually cut out the sugar all together. Use a good protein powder pre-mixed with water or plain almond milk is a good substitute for creamer. I learned the hard way, DO NOT go cheap on protein powder; cheaper is not always best.
There may be side effects when using sugar-free sweeteners (or products that contain them) as they are poorly digested by the body and may cause all sorts of bodily upsets (e.g., bloating, flatulence, and diarrhea). This is because the sugar alcohol in the sweeteners is not completely absorbed in the digestive system and this causes fermentation to occur in the intestines. As a result, gas is produced causing gastrointestinal distress. This is one reason I switched to utilizing protein powders whenever possible, to help give flavor and avoid excessive indigestion. If you are concerned about side effects with sugar alcohols, you can also add cucumbers, berries, oranges, or limes to bring a little flavor to your water.
Homework for week 2- Make a single dietary change. For the next two weeks, journal how you feel, if you notice any changes etc. remember it can take a couple weeks to notice a change. Step away from the scale and trust the process. Have faith in yourself and faith in the change you have made.