health – Matt Soreco

Trying to stay hydrated

I’ve been trying to drink more water and have been tracking with an app. Funny what it shows. Monday and Tuesday off to a good start. Then less and less each day of the week. My goal is 80 ounces a day. I have a lot of work to do with this habit. I have to maintain the motivation I have at the beginning of the week, when I try to “start again.”

80/20 Rule to Diet and Weight Loss

The 80/20 rule is a rule of thumb that states “for many events, roughly 80% of the effects come from 20% of the causes.”

It can be applied to so many things. Marketing, advertising, production, etc.

And no doubt diet, exercise, and weight loss.

There is so much static and noise in the health and fitness community that it’s hard to sort out truth, fiction, lies, hopes, proof, deception, exaggeration, marketing, etc.

Arguments are made and defended where shades of gray are made black and white for the sake of defending one’s own opinion. Cults form. Paleo, Crossfit. Dogmas form. Intermittent fasting, low carb, slow carb.

There are also pros and cons to everything. Not everything is perfect and there probably isn’t anything that’s entirely bad (besides disorders like anorexia and bulimia). Paleo isn’t the only way to go.

Take for example the debate over calorie in and calorie out. That’s simply a weight loss method that says to lose weight you must consume less calories than you burn. There are opponents who dispute it, with the focus of their argument turning to an exaggerated hypothetical of someone consuming all of their “deficit” calories from Twinkies or Skittles. Strawman anyone?

For weight (and fat) loss, does calorie in / calorie out work? Indisputably yes.

Is it PERFECT? No, nothing is.

Is that the only variable? No, you should also make the calories you consume all healthy calories. You should also exercise, stay hydrated, get enough sleep, etc.

For weigh (and fat) loss, what 20% effort provides 80% of results?

Calorie deficit (moderate is healthier than drastic)
Eat plenty of vegetables (and a variety)
Cut out all added sugar
Drink plenty of water
Exercise moderately
Don’t be afraid of healthy fats

On the flip side, what 80% effort provides 20% of results?

Intermittent fasting
Eating more smaller meals throughout the day.
Meditarrinian diet, South Beach diet, {insert fad} diet
CLA
Green Coffee Bean Extract
Raspberry Ketones
Excessive exercise
Garcinia Cambogia
x% fat, x% carbs, x% protein
Broscience
millions of other nutty suggestions, gimmicks, etc.

Also, the 80% effort stuff will lead to futility without first taking care of the 20% that drives the most change.

I’ve documented the healthy living part of healthy weight loss methods on my healthy living checklist:
https://www.mattsoreco.com/healthy-living-checklist/

Here is a great article to help sniff out fads and psudo-science:
https://www.scienceofrunning.com/2011/05/how-to-spot-bad-science-and-fads.html?v=47e5dceea252

Smoothie Recipe – The Staple 4.0.1.2.3.5.12.387

Joking about the version number. I’ve switched this up so many times that I’ve lost track.

I’ve been drinking this one (and slight variations) the last few weeks:

1/2 cup water
2 tablespoons flax seeds
1 scoop unflavored whey isolate
1/2-1 cup blueberries
1/2-1 cup strawberry, raspberry, blackberry mix
1 cup steeped matcha green tea
Handful of baby spinach

Sometimes kale.
Sometimes a tablespoon coconut oil.
Sometimes handful of almonds.
Sometimes some cucumber.
Sometimes some celery.
Sometimes some broccoli.
Sometimes some chia seeds.
Sometimes some carrot.

I’ve switched from taking the veggies raw to steaming most of them. Cooked/steamed veggies are a little easier to work with plus reduces the oxalate level.

Another winter, another season of inactivity. Luckily each winter (of inactivity) I never put everything back on. But… Here we go again.

I’ve updated my “YoYo Graph.”

First 10 Day Challenge Down, Another to Begin

My first 10 Day Challenge was “to eat/drink pristinely for 10 days.” I think I did well. “Pristine” can be left up to interpretation, but in honestly I didn’t mess up. Well other than taking 2 bites of cake at a birthday party. I SWEAR it was more not to be rude than for the love of the cake. Really. No REALLY! Other than that, there was no other cake, candy, chips, cookies, crackers, etc. Nothing fried. Nothing “bad.” It felt good and it wasn’t too hard. I had been slipping here and there previously. I hope those 10 days jump-start better habits.

My second 10 day challenge would be kind of embarrassing if I hadn’t seen so many others have trouble with and try to overcome the same (through resolutions or challenges, etc.). It’s… Get this… Drink more water!!!

I can’t believe I need to be more mindful of this. On an average day, I don’t drink enough water. I don’t know what it is. I know proper hydration is beneficial for so many things. Overall health, weight loss, brain function, athletic performance, etc.

So, today is day 1 of drinking at least 60oz of water a day!

Tea Steeping Times and Temperatures

I’ve gotten into drinking tea 1) for health benefits and 2) to reduce the caffeine consumption I was getting from my abuse of coffee. Plus I’ve gotten to really like the taste of some and like taste testing various blends.

Here is a handy guide to steeping times and temperatures.