It Is Done!

30 Jun

UBToday, I finished my Masters Degree in Nutrition & Metabolism at the University of Barcelona.

I’ve just presented the defence to my thesis about the effects of wine polyphenols and I am starting to feel human again. IMG_2644
This has been the the most mentally and emotionally demanding year I have ever lived and while I’m happy I did it, I am so glad it’s over.

Now, time to sleep for the next 24 hours.

Keep dancing folks.

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Dancing is just like Sex (and not in a good way!)

28 May

“Dancing is a perpendicular expression of a horizontal desire”

It’s funny that one of my favorite dance-related quotes should be written by a fellow Irishman, George Bernard Shaw.

Dancing is just like sex
We’ve all heard somebody say it at some time, in various guises;

you’ve got to take it slow at the start…
you need to discover what your partner likes…
you should change things up a bit to keep it interesting…
the best kind gets you all hot and sweaty…
the more you do it the better you get etc… 

I could go on… believe me!

We often want to focus and compare the agreeable facets of dance and sex. That’s perfectly natural, they’re both very enjoyable pass times so it’s easy to focus on the good.

It’s not all Pirouettes and Pillow-Talk
So, I’m going to be “That Guy” who has to focus on the negative. You know, the one who has to poke holes in everything.

Don’t worry, I’m not going to (intentionally) ruin dance or sex for anyone (fingers crossed!!!). You might actually find what I’m going to say to be pretty helpful.

Imagination Land
Ok, so for you to grasp this concept I’m going to need you to use your imagination and a little bit of memory. Once again, don’t worry, this is not going to turn into anything “NSFW”… unless you work in a convent (in which case it’s time to stop reading).

Imagine you’ve been seeing someone for a while. You’ve gone on a few dates, and had a great time. You’ve really enjoyed the conversations, laughed at each others jokes, maybe you’ve even gone dancing and had a blast. Things couldn’t be any better… or so you think.

You eventually take things to the next level, you know, because all the kids are doing it these days. You have sex… and it just isn’t good!!!

Sometimes it's just not good (someone should tell him to try it the other way around, though)

Sometimes it’s just not good (someone should tell him to try it the other way around, though)

What the hell just happened?!
You rack your brains. How can this be?

You know you’re good 😉 . You’ve had great sex before, many times. You felt a connection with the person and you’re attracted to them. What went wrong?

The Answer: Absolutely Nothing…
The simple truth is that sometimes we encounter people with whom we are just “Sexually Incompatible”. All that means is that despite all the signs pointing towards attraction and chemistry and what not… THE SEX JUST DOESN’T WORK!!!

It doesn’t matter how good you are… it doesn’t matter how good they are… nor how many times you’ve had amazing sex in the past… with other people. The sad truth of the matter is that you two were not meant to have great sex and no frequency of repetition seems to solve it (God loves a tryer though!)

Unfortunately, it's not always going to be like this

Unfortunately, it’s not always going to be like this

Now, let’s talk about dance
I’ll give you a specific example from my own life.

I did a group choreography once and had a great partner who was (and even more so now, is) an excellent dancer. We got on great, practiced really well together and when it came to performing on stage (in various venues), we really nailed the choreo.

However, when it comes to social dancing, it just doesn’t work for us. It’s very hard to describe but our dances feel (and look, I’d imagine) awkward. She’ll agree with me on this, completely. She’s a great dancer, I’m not awful and we both have great dances with other people… but when we dance together, it just doesn’t work. Be it salsa or bachata, it doesn’t matter… we’re “Dance Incompatible”. We’ve given ourselves plenty of chances to test it out too. No dice!

Is it disappointing? Yes! I’d love to be able to have great dances with all my friends. Is their anything I can do about it? Probably not. It’s just one of those things I need to accept as being outside of my influence. From experience, it doesn’t seem to be something I can practice my way around and get better. It’s something inexplicable, just like sexual chemistry (or lack thereof).

Sometimes, no matter how well you dance with others, there's always someone who it just doesn't quite work out with.

Sometimes, no matter how well you dance with others, there’s always someone who it just doesn’t quite work out with.

So there’s no hope?
This article was basically my (typically longwinded) way of saying:

“Sometimes we will meet people with whom we will never have a good dance… and that’s ok!”

It happens. It’s not the end of the world. Just accept it and stop worrying about it. It doesn’t mean you have to stop dancing with that person. Just stop being so hard on yourself because it’s not “great”. Not everyone you dance with will be your Cloudy Dancer.

Being “Dance Incompatible” with ONE person does not make you a bad dancer, just as being “sexually incompatible” with ONE person does not make you a bad lover (every man reading this is nodding his head in agreement right now).

Keep dancing folks!

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You NEED to be OK with Dancing like an Idiot!

24 Apr

It is probably what holds us back most in life, not just in dancing but in everything we do.

That most irrational of fears, that is powerful enough to paralyze us in our actions and hold us back from achieving what we want. In reality, it’s unfounded and ridiculous. In practice, it’s crippling.

I am, of course, speaking about THE FEAR THAT EVERYBODY’S WATCHING!!!!

I feel like I’m being watched
Most people have felt this, if not when dancing then when doing something (virtually anything) in a public setting. The fear that everybody around is not only watching us but also judging us, is strong enough to stop us from attempting anything where there is a risk (real or merely conceived) of failure.

I’m not going to attempt to get into the psychology of it but if you’re reading this then you know exactly what I’m talking about.

It’s the fear that stopped me, on my first night at a salsa club, from asking anyone other than my girlfriend to dance (until it was almost the last song of the night and I danced with a stranger for the last 30 seconds of a song… oh yeah, totally fearless!). It’s the fear that overcomes us the first time we ever sing karaoke and it’s the fear that forces many people to resort to “Dutch Courage” in social situations.

It is a futile fear that does a great disservice to the endeavors of mankind!
(Give me an Amen!)

Learning to dance like nobody’s watching
So, how in the name of all that is good and latin are we supposed to overcome this paralyzing fear and become the great salseros that we are destined to be??

Easier said than done, right!

Easier said than done, right!

We’ve all heard this a million times right! It’s one of those stupid motivational phrases that’s supposed to help us break free from the self-imposed chains that are our fears… blah, blah, blah! It’s usually followed by some equally nauseating sentences on a cutesy poster… just like this one…

I'm trying to control my gag reflex!

I’m trying to control my gag reflex!

Normally my response to things like this is best expressed by the following

However, for the purpose of this article I feel it serves a purpose. If we could learn to dance like nobody’s watching we could finally relax into the dance, free up our movements and really starting enjoying the intricacies of the music that moves us. We need that sense of freedom to dance well!

I’m certain that all you’re thinking right now is something along the lines of “But everyone IS watching me when I dance, waiting for me to mess up so they can point and laugh at my failure forcing me to run from the dance-floor, hiding my tears with my hands and later moving to a small, middle-of-nowhere town on a different continent so that I can begin my life anew, vowing to never make the near fatal mistake of dancing in public again”….that’s what you were thinking right!?

Well have no fear, fellow student of dance, for I once again have the solution needed by all of us socially awkward dancers.

Come closer… the secret to learning to dance like nobody’s watching… is to actually dance WHEN nobody’s watching!

The inspiration for this genius piece of advice came to me tonight when I put on some music and decided to practice some shine’s I had seen in a class this week.

So I danced… by myself… in my living room… in front of an audience of NONE! AND I LOOKED LIKE AN ABSOLUTE IDIOT! And that’s exactly what I needed.

When you are genuinely free from the anxiety of being judged by others you don’t care how much of an idiot you look like. You loosen up and the magic starts to happen!

You can practice moves you would never dream of attempting on the dance-floor for fear of making a mistake. You can listen to the music without the worry of having to lead or follow a partner and appreciate the way it changes. You can loosen up all those muscles that automatically tighten up when you’re in public.

This new, relaxed you can now practice the body isolations, shines, rumba or even just the basic steps while enjoying the music, reacting to it organically instead of moving like a clunky, rusted tin-man.

While writing this article I’ve actually stood up a few times, when a song I liked came on, and just danced to it; On1, On2, shines, assorted stupidness etc. I lost count of how many times I lost the beat (or my balance) but it doesn’t matter. NOBODY’S WATCHING!

It's good to dance like a crazy fool... at times!

It’s good to dance like a crazy fool… at times!

And here’s the beauty of dancing like and idiot when nobody’s watching. If you do it regularly enough you start getting better at what you practice and amazingly you’ll eventually be able to do it IN PUBLIC!

You’ll become more comfortable with yourself and how you move and that translates to confidence on the dance-floor. There ain’t nothin’ sexier than confidence.

My one caveat for this exercise is that you try and do it in front of a mirror so that you can make sure the movements you’re getting used to aren’t completely… ridiculous 😉

Get comfortable dancing with more freedom... just not too much!!

Get comfortable dancing with more freedom… just not too much!!

So here’s your homework: lock the door, put on a playlist of some of your favorite salsa songs (the funkier the better), find a few youtube videos of some of your favorite dancers for a little inspiration and just start moving. The music will let you know what you need to do!

Keep dancing folks!

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Karaoke: Japan’s Gift to the Language Learner

26 Mar

Four years living in a different country will change anyone. Especially if that country is Japan!

If you’ve ever known anyone who has lived (for an extended period of time) in Japan you’re bound to notice that they’ve picked up a few “interesting” habits and I’m no different;

Not wearing shoes in the house, sitting on the floor despite having a perfectly good sofa right next to you, eating salad with chopsticks (Try it. It’s so much easier), not feeling like you’ve finished a meal until you’ve had a bowl of rice (or two), bowing even while on the phone… the list goes on.

Salad with chopsticks? Try it. You'll never try to stab a piece of lettuce with a fork again!

Salad with chopsticks? Try it. You’ll never try to stab a piece of lettuce with a fork again!

Japanese was the first language that I learned to fluency and I have one of Japan’s greatest exports to thank for that: Karaoke! This article will cover how you can use it to learn any language to fluency “WITHOUT EVER HAVING TO SING IN PUBLIC”!!!

Why Karaoke?
Karaoke in Japan is as much a part of the culture as rice-balls and ramen. If you live there, it becomes part of your life; you go out for dinner with your friends, you end up singing karaoke; you have a staff party with your colleagues, you end up singing karaoke; it’s Wednesday, you end up singing karaoke. And the Japanese take their national passtime pretty seriously so you learn fairly quickly to improve your karaoke game.

I realized that I was going to need to learn some Japanese songs to keep my coworkers happy and in doing so I realized that practicing karaoke is a fantastic way to improve my Japanese in three major areas:

  • Pronunciation: listening to a song and repeatedly trying to match the way pronunciation of the singer is an amazing way to improve your accent and how you sound in your target language. I’ve spoken previously about how important pronunciation and understandability are when speaking a second language. Repeating a song over and over again allows you to practice the vocal chord/lip movements and breath control necessary to imitate a new language.
  • Reading: karaoke involves reading the lyrics of a song in your target language at (what can be) a pretty challenging pace. That challenge and stepping out of your comfort zone can lead to a huge improvement in your reading speed.
  • Vocabulary: learning (or at least practicing) the lyrics of songs inevitably leads to you learning new words and ways to use them and they tend to stick better when you mix in a catchy tune (I can still recite songs in Irish that I learned as a child in primary school)

How to Karaoke!!! (without the humiliation of actually singing in public)
So, how do you actually go about improving your Japanese (or any language) with Karaoke? It’s as easy as following these 3 (or 4) easy steps.

  1. Pick your Songs: Find songs that you enjoy and that are of a relatively easy tempo. It’s important to start with slow songs at the beginning as it’s easier to keep up and follow the lyrics on screen. Starting off by trying to follow the lyrics of a fast paced rap song is not a good idea, no matter how much you like the song. Love songs (cringe) are usually ideal, just like this one below which became one of my karaoke staples.

    Download the songs to your computer/phone or create a specific “Lyrics” playlist on Youtube (some videos will even have the lyrics included) so you can always access them easily.
  2. Find and Save the Lyrics: Thanks to the good old internet you can now find the lyrics for virtually any song instantaneously. Find the lyrics for your chosen songs and save them in some form of file on your computer or on your phone. I personally save them to the memo app on my iphone (check out the picture below) but I’m sure there are better, more organized ways to store them for easy access. At this point you can also look up any new vocabulary or grammar that you don’t understand so you can actually know what the song is really about.

    This is how I save lyrics to songs I want to my practice in the memo app of my phone.

    This is how I save lyrics to songs I want to my practice in the memo app of my phone.

  3. Practice: Here’s the fun part. When you have some down time just play the song you want to practice and recite the lyrics trying to match the cadence, intonation and sound of the singer. You can do it in the privacy of your own room and no one ever has to know about your new karaoke fetish. You can even practice in public without bothering anyone or appearing to be a total psychopath. For example, whenever I’m using public-transport I pop in my headphones and listen to my “Lyrics” playlist (I have one for Japanese and one for Spanish). Then I either recite the lyrics in my head as the song plays or I lip-sync the song. I consider lip-syncing the better option as you actually practice the mouth movements needed to produce the sounds. People do this on public transport all the time anyway (and it’s only annoying if they actually do start singing out loud).
  4. (OPTIONAL) Rock some Karaoke: When you feel like you’ve gotten the hang of a few songs, why not show your native-speaking friends how you can rock out and sing with the best of them during a night of unbridled, laser-illuminated mirror-balled, karaoke fury…
    …or just sing in the shower like a normal person!

    Just think. With a little practice, this could be you!

                                                      Just think. With a little practice, this could be you!

Time Efficient and Free
The reason I’m such a fan of this method for learning a language is that it ticks a couple of boxes that are important for me:

  • It can be done whenever you’re on public transport or driving or just chilling out at home

  • It is completely free

  • You can store the songs and lyrics on your phone and have them with you at all times

  • In all my time learning languages I have found this gives you some of the best bang for your buck when I comes to speaking improvement in relation to time invested.

If you’re sitting at home in front of a computer right now you could literally start practicing this method in less than 30 seconds i.e. the time it takes to find a song on youtube and its corresponding lyrics. There’s no reason not to give it a try.

Do I sing well now?
F%&K NO! But I now have a repertoire of Japanese (and Spanish) songs that I can belt out (as long as I have the lyrics to follow on screen) whenever I end up at a Shidax. More importantly it has improved my spoken Japanese and Spanish considerably, which I’m happy enough with.

Get singing folks.

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What Women Want… from a dance! (Tips to make you a better lead)

10 Feb

What do women want?

This question has stumped MAN-kind since the dawn of time and continues to frustrate the less-attractive sex on a daily basis.

Obviously, I’m not talking about knowing what women want from a potential mate in the dating-game… clearly I’ve already mastered that (hahahaha… excuse me, I couldn’t keep a straight face with that one!). No, today I want to talk about something far more pertinent to those men that spend their free time on the dance floor. I’m going to talk about what women want from a dance… not from a potential mate but from a lead!

“As if a MAN could answer that!!!”
… I can hear all you ladies screaming at your screens right now! You are right to doubt my opinion on this matter, I doubt it myself! So, with my gender-imposed shortcomings in mind I decided to take it upon myself and do something most men never do… “ask”.

R & D
I decided to write this article quite a while back so I began my research by asking a multitude of salsera friends of mine to tell me what, exactly, they most enjoyed from a dance/lead. For the sake of completeness I asked women from various different countries in Europe, Asia and North & South America who dance different styles of salsa socially and/or professionally. Basically, what that means is that I’ve ended up with information from a culturally diverse group or L.A., New York & Cuban social dancers, teachers and performers (the scientist in me wouldn’t have it any other way).

My eyes have been opened
I ended up getting a lot of different opinions but there were clearly quite a few common points that all of my sources brought up; some things I instinctively knew (after so long dancing, one would hope so); some things I needed a little reminder of and some things I had never even considered before. I imagine a lot of the gentlemen reading this will be in the same boat. In other words, I’m giving ya pure gold!

I’ve listed this cornucopia of knowledge with which I have been bestowed, below. Any points that were mentioned by multiple ladies appear near the start of the list with less commonly mentioned points following. Any commentary after the points is my own (influenced by what my sources wrote themselves).

So, without further ado, I present you with, quite possibly…

The most important tips that a salsa lead will ever need…

(you know, besides actually learning how to dance… which is kind of important too).

  • Show your partner you’re enjoying yourself
    There is nothing worse than dancing with someone who looks like they’re either bored out of their mind or terrified of making a mistake. Dancing is meant to be fun so feel it and show it. Smile and you’ll make your partner smile too.

    Letting your partner know you're having fun is one of the best things you can do as a lead.

    Letting your partner know you’re having fun is one of the best things you can do as a lead.

  • Show your partner that you’re dancing with her
    In a dance there is only the couple and the music and once you’ve asked someone for a dance you’ve basically committed to them for the entire song. Show your mutual connection with eye contact. You should only be focused on your partner when having a dance and not on whatever else is going on on the dance floor. Equally the dance is “not all about you” so don’t use your partner as prop to show off your moves.
  • Have a clear but NOT forceful lead
    You do not need to tear off a woman’s arms to get her to follow you. A good lead should be able to indicate clearly and painlessly which way you would like your partner to go. Timid leads (due to being afraid to touch your partner) and (sometimes) leading by the hips or the stomach are no good either. Also, don’t forget that if you use your thumbs to clamp down on your partners hands, she has the right to dig her nails into you in return. If you want an idea of what a good lead feels like, check out my article on the Cloudy Dancer.
  • Musicality
    This is by far the hardest concept to explain to those that don’t yet understand it. Be familiar with the music, appreciate the changes in tempo, start slow, get to know your partners style and build up into the dance, allow breaks for some shines and know when you need to up the ante or chill things out a little. I hate using this phrase but you need to learn to “Feel the Music” and translate it into your dancing.
  • KISS: Keep It Simple, Stupid
    “A simple dance, danced well and on time is much better than a dance packed with moves that don’t work and end up off time”. Don’t dive straight into a dance by stringing together a unending combination of turn patterns and tricks without even listening to the song itself and exhausting your partner after just 3 minutes. Yes, use your tricks, but learn to enjoy the simpler aspects of dance.
  • Adjust to your partners level
    Just because you can do a certain move with certain people doesn’t mean that everyone will be able to follow you. It’s really disheartening and frustrating to a girl if she has a lot of trouble following you just because you’re trying to show off and don’t care if she can keep up. Start slow, adjust to her level and you can still have a great dance.
  • Don’t teach during a dance
    Following on from the last point, just because a girl can’t follow one of your moves doesn’t mean that you should stop right there in the middle of the song to show her what she’s doing wrong. It can be pretty humiliating. Finish the dance, have fun and maybe if she want’s to learn how to do it you can show her, off the dance floor.
  • Take care of your partner
    “Using me as a battering ram to clear yourself a space is NOT a good thing”. You are the lead and from the moment you lead a girl onto the floor to the moment you escort her off, you are in charge of her safety. Keep an eye out for potential collisions on the dance floor, don’t preform any dangerous moves, don’t tug roughly to lead. A good partner will of course keep an eye out for you too 😉

And that’s it. There were a few more points mentioned but these were the most common ones amongst the women I asked.

If you need anymore tips, check out my guide to salsa dance etiquette to get the ball rolling.

Men: Read them, learn them and most importantly, apply them and watch your salsa cred grow.

Ladies: What do you think? Is this what you want on the dance floor? Have I left anything out? I’d love to hear your opinions so let me know in the comments.

Keep dancing folks.

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How to Cook & Track Your Macros for IIFYM (Return of the Cooking Irishman)

13 Jan
Quick, Healthy and Macro-Friendly Chorizo & Vegetable Omelette. I can still taste that chorizo-goodness

Quick, Healthy and Macro-Friendly Chorizo & Vegetable Omelette. I can still taste that chorizo-goodness

Happy New Year all!

I hope you all had a ball over the holidays, spent with family and friends and if you’re anything like me, enjoying lots of delicious food.

In December I posted an article about IIFYM (If It Fits Your Macros) and how it can be used to make losing, maintaining or gaining weight more enjoyable. I use an IIFYM-type of approach to my own diet nowadays and I have to admit that I’ve never enjoyed eating while achieving my weight goals as much as I do now.

To make the whole concept of IIFYM easier to understand I’ve decided to make a few videos showing you how I apply it to my daily life while also sharing a few very easy and very healthy recipes.

In the video below I’ll show you how to make a delicious Chorizo & Vegetable Omelette and I’ll also introduce you to the wonder that is Proats (specifically with Dark Chocolate and Banana).

I do apologize for the VERY homemade feel of the videos, it’s surprisingly difficult to cook one-handed while filming and narrating a vlog 😉

Anyway, I hope you enjoy it and find it useful. If you do give the video a like and maybe follow my channel because I plan on putting up more videos like this in the coming weeks.

Eat well and keep dancing folks.

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Macros, IIFYM, Clean Eating & Enjoying Food over Christmas and Forever

23 Dec

When it comes to diet, my body is a laboratory.

Name a diet and I’ve probably experimented with some variation of it. Atkins, Paleo, Gluten-Free, Vegan… the list goes on. I try it out and I take what I like.

It’s all about finding what works best, continually tweaking it and following a diet that keeps me happy and healthy.

Basically everything I’ve tried until now has led me to my current way of eating… and I am healthy and happy.

Macros, IIFYM, WTF?!
If you follow this blog you’ll know that I like talking about nutrition and fitness and that I’ve written about the Paleo Diet (and why I don’t follow it) andIntermittent Fasting (which I still love) and how I apply aspects of each to my eating habits.

Well, I’ve been experimenting with something else and I have to say that I simply love it the way it allows me to enjoy every type of food imaginable and still stay healthy and lean.

I’m talking about “If It Fits Your Macros” commonly known by its acronym, IIFYM.

In a nutshell, IIFYM is a way of eating that makes you focus on the macros that you eat everyday.

What the heck’s a Macro???
Macros or macronutrients is the umbrella term for Protein, Fats and Carbohydrates, the 3 main energy sources in our diet. They’re what make up the calories of food.

So if you follow IIFYM, you “Track Macros” in your food, usually using one of the many apps available for smartphones such as “My Fitness Pal” (which I absolutely love).

Basically, its a way of food journaling, keeping track of what your eating and trying to keep it within certain calorie/macro limits that you set based on your personal goals (weight loss/gain/maintenance). Food journaling, it turns out, is a really effective way of getting people to stick to their diets. When we write something down, we’re adding a level of responsibility to our food habits and this seems to really help us stick to our goals.

You can find out more about actually calculating your own macro targets here.

Here’s a little secret… MOST DIETS WORK! You’ll hear of people (especially celebrities) trying out a new fad diet and losing loads of weight and you’ll assume that diet must be the answer to your fat loss problems. You’ll get into it all gung-ho, lose weight but then probably gain some of it back. That doesn’t mean the diet is ineffective, it probably means your just not following it as well anymore. You’ve lost compliance.

Tracking macros sounds like a pain in the a$$
For the first week or so, it is. Then, you get used to it and, just like any established habit, it becomes natural and automatic.

The app I recommended above, My Fitness Pal, while not entirely perfect is really easy to use and helps you track and plan your food intake on a daily basis. It also allows you to look back at how you were eating a few weeks ago and compare that to changes in your body weight over time. The best way to learn how to use it is to simply start using it. Best of all, it’s completely free to download to your phone.

Here's a screenshot of a typical calorie/macro tracking app

Here’s a screenshot of a typical calorie/macro tracking app

But why bother?
Here’s the deal, most of the diets I mentioned above, work (somewhat indirectly) by limiting your calories by eliminating or restricting various foods. Restrictive diets, more often than not, result in reduced compliance over time.

For example, if someone told you to do Atkins (a very low carb diet) for a month, you’d lose weight but at the end of the month, you’d probably only have one thing on your mind: eating all the food you “weren’t allowed” during the diet. Bread, cakes, ice-cream, french fries, sugar-dipped deep-fried snickers… it would be a big free for all, that might last a few days or a week and would result in two things:

  • you gaining back all the weight you lost and…
  • you feeling guilty about what you ate

And so begins another restrictive weight-loss/binge cycle. This is pretty typical of “Clean Eating” type diets that work by eliminating various categories of “undesirable” foods. A good example would be Paleo (I’m not trying to demerit Paleo, I’m just saying that it’s a restrictive diet.

With IIFYM, you don’t eliminate any foods.
You can technically eat whatever you want as long as it fits your daily macro targets i.e. as long as you get it to fit your daily goals for calories, protein, fats and carbohydrate. In the case of IIFYM, you control portion size to fit your needs.

Here’s an example of meals I ate yesterday (a pretty typical gym-day of eating):

  • Oat Porridge with Raisins and White Chocolate Whey Protein
  • Kale Salad with Balsamic dressing
  • A Banana
  • Grilled Jamaican Jerk Chicken
  • Over 1kg of Cajun-Spiced roasted Potato Wedges with tomato relish
  • Olive Oil Sautéed Red Onion and Kale
  • More Porridge with Raisins and Whey Protein
  • Half a Passion Fruit and Mango Cheesecake (yeah you read right, half a whole cheesecake)

That added up to about 3,045 calories, 169 grams of protein, 82 grams of fat & 327 grams of carbs.

I actually needed the cheesecake to help me meet my macro targets for the day.

This is an example of how I eat now, and I love it. You can actually see other examples of my meals and macro breakdowns on my Instagram page.

The Problem with IIFYM
Nothing is perfect and there is one, “potentially” huge  problem with IIFYM. From what I’ve seen of other people that practice IIFYM is that there can be a tendency to eat absolutely whatever you want as long as you hit your macro goals. This means that you could technically hit your goals eating junk food and supplementing with a little protein.

THIS IS NOT HEALTHY!!!

IIFYM works when you follow a healthy diet filled with whole foods, vegetables and fruits etc and allowing yourself SOME relaxed (read not so healthy) food too.

If you look at my day of eating above, almost everything I ate was unprocessed apart from the whey protein and the cheesecake. I ate lots of fruit and vegetables and got plenty of protein, fibre and phytonutrients so I had no problem allowing myself the cheesecake at the end of the day.

Would it have been healthier to replace the cheesecake with whole foods? Absolutely! But then I’d also be left craving cheesecake and be more likely to binge on it in the future. This way, I fit it into my daily goals, don’t feel restricted and still woke up this morning with a six-pack. WIN WIN!!!!

The Importance of Whole Foods
The problem with the way we eat these days is pretty simple; we eat food too high in calories and too low in nutrients to maintain health.

The more calories you eat, the more vitamins, minerals, antioxidants and fibre we need to help our body deal with the excess energy load. Unfortunately we’ve managed to strip our foods, thanks to processing, so that these days most processed foods just provide us with easily consumed calories and not much else. If I have learned anything so far in all the lectures of this Masters degree in Nutrition that I’m doing, it’s this:

For our body to function optimally we need to provide it with the nutrients it needs while not not consuming more energy than we expend. 

The best way I’ve found to do this is for us to eat a diet rich in vegetables and other unprocessed foods while tracking our macronutrients and allowing ourselves some of foods we love and crave in responsible portionswhile exercising like a beast 😉

A healthy diet should be based on healthy, whole foods with a little leeway for some of the good things in life!

A healthy diet should be based on healthy, whole foods with a little leeway for some of the good things in life!

I exercise (weight training and almost no cardio), I eat a lot to cover my energy needs and I eat enough vegetables to feed a small petting zoo. But on top of that I eat out with friends from time to time and I always make room for some ice-cream or cheesecake or whatever else I feel like. I track what I eat and this way I keep myself happy and healthy.

What about Christmas Dinner?
I track my macros daily and exercise hard to maintain my weight and it works because I do it consistently. The state of our body and health is the result of what we do most of the time!

So am I going to track my macros on Christmas day? F@€K NO! I plan on eating like a beast (and for a small guy I can really down a lot of food). I’ll eat to excess and it’s not going to bother me because it’s just one day.

This will all be mine!

This will all be mine!

However, the very next day I’ll be back in the gym and back counting macros (and enjoying it).

This article is really meant just as an introduction to the concept of something I have found to be very useful in my life. The best way to get into it yourself is to download the app and just start. If you do it right and if you do it consistently, it can help you achieve your diet goals in a way you never thought possible.

Merry Christmas Folks & Eat Well!

Fiona Uyema

Japanese Cookbook Author

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