adriana.sobel.nutrition

Raise your hand if you made a goal for 2022!

If I had to bet, I would say your goal sounds something like this:

💥 lose weight
💥 build muscle
💥 read more
💥 less phone time

So, if you go from 150 pounds on Sunday to 149.5 pounds on Monday, did you achieve your 2022 goal?

Are you achieving your ‘read more’ goal by reading this caption?

Technically, you did, but is that the achievement you were looking for?

I’m guessing it’s not.

When making goals, it’s important to ensure they are SMART goals:

𝘚𝘱𝘦𝘤𝘪𝘧𝘪𝘤 ➡️ what exactly do you want to achieve?
𝘔𝘦𝘢𝘴𝘶𝘳𝘢𝘣𝘭𝘦 ➡️ do you have an objective benchmark to measure against?
𝘈𝘤𝘩𝘪𝘦𝘷𝘢𝘣𝘭𝘦 ➡️ is this something you are physically and mentally able to achieve?
𝘙𝘦𝘢𝘭𝘪𝘴𝘵𝘪𝘤 ➡️ is this a realistic goal for you during this time in your life?
𝘛𝘪𝘮𝘦𝘭𝘺 ➡️ in what time frame do you want this goal achieved by?

SMART goals look like this:
👉🏼 “I want to lose 15 pounds in 3 months”
👉🏼 “I want to be able to do 10 pull ups by June 15th”
👉🏼 “I want to complete 1 novel each month”

See the difference?

I challenge YOU to add some specificity to your 2022 goals to set yourself up for success 👊🏼

Let me know your 2022 goals down in the comments! 👇🏼

Are you new to counting macros? Still learning about the different macronutrients and what foods contain which?

If so, this post is for you. SAVE 📥 this post and read on!

Macro counting is a flexible approach to nutrition that gives a person the ability to incorporate all of one’s favorite foods within an allotted macro “budget”. 

All foods contain macronutrients, but each food contains a different composition of each. There are some foods that provide only protein without fat or carbohydrates but there are plenty that contain all three. 

Macronutrients seldom exist in isolation. Normally, when discussing a food source, we portray what macronutrient that food is highest in - but that doesn’t mean that is the only nutrient in that food.

For example, a chicken thigh is touted as being high protein - and it is! - but it is also a source of fat.

If you are new to counting macros, this can make it difficult to plan meals and snacks and stay within allotted macros. 

The diagram above is a tool to help you:
▶️ Learn about the macronutrient distribution of common foods
▶️ Serve as a guide to help you meet your daily macros without making your head explode 🙃

Drop a 🙌🏼 down below if this was helpful!

Are your weekend habits ruining your fat loss progress?

Are you someone who is “on" or "good" during the week, but then goes crazy over the weekend?

If so, you are not alone.

But if you are someone who is trying to lose weight and "nothing is working", I encourage you to take a look at your weekend habits.

Did you know that on average, restaurant meals contain 1,205 calories?

That's not taking your 2 glasses of wine or margaritas into account, either. 

Each person is different, but for most people, that 1 meal alone accounts for 50-75% of their daily calories 🤯

So if you tend to eat out often, that may be one of the reasons you aren't making progress.

The image above shows how your weekend intake can affect your weekly calorie average.

Here are some tips to use next time you go out to eat:
🔹Look at the menu ahead of time 
🔹Stick to a regular breakfast or lunch routine
🔹Pre-log your restaurant meal and drinks
🔹Ask your server questions about how the meal is prepared
🔹Request modifications to align with your goal (grilled instead of fried, veggie instead of fries)
🔹Don't be fooled by appetizers (they are often fried!)
🔹Share with a friend
🔹Set a drink limit and stick to it
🔹Pay attention to your fullness cues (stop when you are 80% full & bring the rest home!)

Going out to eat doesn’t have to throw off your progress! Try utilizing these tips next time you do go out.

Drop a ❤️ if this was helpful!

Client Appreciation Post!

Meet Krista. I began working with .klee in August. Here’s what she has to say about her nutrition coaching experience:

“I have learned that small little changes every day and consistency makes a huge difference. No need to make drastic changes.

Through coaching, I realized I can do anything if I set my mind to it. I’ve learned not to dwell on little setbacks and to celebrate the small wins.

My favorite part about working with Adriana is her presence and ability to make you see the bigger picture. She has helped me more than she realizes."

-Krista-Lee

SO proud of all of the progress she’s made and for becoming an even better role model for her daughter.

Are you ready to bring consistency into your life to make sustainable nutrition changes?

If you said yes send me a message with the word “consistency” to get started!

9 Turkey Day tips to help you navigate the day while staying on track with your weight loss goals!

✨ SAVE this post as a reminder for tomorrow 🦃, and SHARE 📤 it with anyone who needs these reminders!

Which tip did YOU find the most helpful?

I’m super excited to announce:
BLACK FRIDAY NUTRITION COACHING SPECIALS ARE HERE🎉

Here are the deets:
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What's included?
👉🏼 Weekly Virtual Nutrition Coaching
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What will we work on?
✨Foundational Healthy Habits
✨Stress Management
✨Sleep Strategies
✨Creating Healthy Routines
✨Improving Strength
✨Weight Change Goals
✨Body Composition Goals
✨Proper Fueling for Exercise
✨Ideal Macro Distribution
✨Metabolic Optimization
✨& more!

Spots are limited, so don't sleep on this deal!

This special will last through Saturday 11/27, or until all the spots are filled!

Interested in finally crushing your nutrition and strength goals while eating all of the foods you love? Send me a message with the words "Black Friday" and we'll schedule a complimentary call to see if this is the program for you 🤜🏼 🤛🏼

Now that we have discussed what a calorie deficit is, it’s important to understand what goes into how many calories your body needs to maintain it’s weight

The amount of calories you need to maintain your current weight is called your TDEE, or, your total daily energy expenditure

TDEE is made up of 4️⃣ things👇🏼

1️⃣ BMR (basal metabolic rate)
▫️biggest component of your TDEE (~60-70%)
▫️the amount of calories your body needs to simply stay alive (the energy demand to keep you breathing and keep your heart beating)
▫️there are a few factors we can’t control that influence this value like biological s*x, age, and height
▫️we can, however, influence our lean body mass and weight with diet modifications and exercise 🥦🏃🏻‍♀️

2️⃣ NEAT (non-exercise activity thermogenesis)
▫️makes up about 15-20% of TDEE
▫️this component is made up of your movement that isn’t formal exercise - like twirling your hair, picking your nails (like me), tapping your foot, or standing at a desk

3️⃣ EAT (exercise activity thermogenesis)
▫️highly variable depending on type of exercise, but generally takes up 5-15% of TDEE
▫️intentional exercise - going for a walk, run, bike ride, hike, resistance training, etc. 

4️⃣ TEF (thermic effect of food)
▫️makes up about 10% of your TDEE
▫️the energy your body uses to digest the foods you eat. It takes the most energy to break down and digest protein and fiber, followed by carbohydrates, and lastly fat

Now that you’re armed with this info, the next step is to figure out what YOU can adjust in your life to achieve the changes you’re working for 👊🏻

What do people mean when they say calorie deficit!? 🤔

Let’s break it down.

▶️ Simply put, a calorie is a unit of energy ⚡️

We get energy from all foods, but the amount of energy in each food is different

We also use that energy to fuel functions like breathing, thinking, walking, and exercising 🏃🏼‍♂️

Every aspect of life requires energy!

❇️ A calorie deficit is created when we use more energy than we get from the food we eat

This is a requirement for weight loss to occur

Of course there are other factors that need to be considered, but the deficit is the key 🔑

▶️Creating a calorie deficit can be done in✌🏼different ways:

1️⃣Decreasing energy intake (calories in), and/or
2️⃣ Increasing energy output (calories out)

Strategies for 1️⃣ include decreasing portion sizes, swapping higher calorie food items for lower calorie foods, and cutting out sugar sweetened beverages

Strategies for 2️⃣ include increasing the number of steps taken each day, taking the stairs instead of the elevator, and going for a bike ride, run, or doing resistance training 

No matter which avenue you choose, make sure you can stick to it long term 📅

Was this kind of post helpful? Let me know 👇🏼

Do you get overwhelmed when trying to choose a protein powder?

📍SAVE this post to refer to when you need help cracking the code of protein powders

1️⃣ Choose the type of protein

•Whey or Casein (both animal based), or h**p, pea, soy, rice, protein (all plant based)

•This is personal preference, but my go-to is whey protein because it’s a complete protein, highly digestible, tastes good, mixes well, and doesn’t break the bank. All winning qualities in my book!

2️⃣ Look at the protein content per serving

•My recommendation? Choose a protein powder with at least 20g of protein per serving

3️⃣ Notice the processing method

•A concentrate may be a good option for you if you don't have lactose intolerance and are not restricting your fat or carbohydrate intake.

•An isolate may be a good option for you if you are counting macros and want to save your carbohydrates and fat for other foods. Isolates contain less lactose because of an extra filtering step, and therefore, may be a good option for those who have some lactose intolerance.

•Hydrolysates are the most expensive version and, in my opinion, are not worth the money. They also tend to have a bitter taste. The exception here is for those who have digestive issues and either don't like or don't want to use a plant-based protein powder; a hydrolysate may be better tolerated than the other two as most of the lactose is removed.

4️⃣ Ingredient List

•Avoid any product that contains "hydrogenated oil" or "partially hydrogenated oil" in the ingredient list. These ingredients are also known as trans fat and should be avoided in the diet due to their connection with increased heart disease risk.

•You should also scan the ingredient list for any ingredient you are not tolerant to or just plain don't like, like sugar alcohol for example (sorbitol, maltitol, erythritol). For some people, sugar alcohols can cause some GI discomfort like bloating, gas, or diarrhea. 


Was this helpful? Let me know! 👇🏼

Where are my other pumpkin spiced lovers at 🧏🏻‍♀️

I am all aboard the pumpkin spiced latte train, but I DON’T love the amount of added sugar that is in the regular version of these treats 🙅🏻‍♀️

Eternally thankful for for sharing his wisdom and teaching us how to get all of the pumpkin spiced goodness from Starbucks WITHOUT the piles of sugar and extra calories

How to order the modified version:
🎃Grande Cold Brew
🎃1 pump of pumpkin
🎃3 pumps of SF vanilla syrup
🎃Splash of half & half
🎃Extra pumpkin spice topping on top

This is perfect to sip on during a cool fall day while apple picking, carving Jack-o-Lanterns, or watching Hocus Pocus 🧙🏻‍♀️

TAG another pumpkin spiced lover who needs to try this 🤤

⬇️HOW TO BUILD A BALANCED PLATE⬇️

One thing I preach to friends, family, social media, and anyone else who will listen to me, is the importance of building foundational habits. Without a solid foundation of healthy habits, it becomes very difficult to reach weight loss, strength, performance, or health goals.

So I wanted to bring your attention to one foundational habit this week: 𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 𝗮 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗽𝗹𝗮𝘁𝗲.

Here’s what to ask yourself: 𝗗𝗼 𝗜 𝗵𝗮𝘃𝗲 𝗮𝗹𝗹 𝗼𝗳 𝘁𝗵𝗲 𝗻𝗲𝗰𝗲𝘀𝘀𝗮𝗿𝘆 𝗰𝗼𝗺𝗽𝗼𝗻𝗲𝗻𝘁𝘀 𝗼𝗳 𝗮 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱 𝗽𝗹𝗮𝘁𝗲?

Follow these steps to make sure you do:

1️⃣Choose your protein source.

Make sure to incorporate chicken, turkey, fish, beef, yogurt, cottage cheese, beef or turkey jerky, tofu, tempeh, eggs, or bean pasta to get high quality protein at each meal and snack

2️⃣Add in complex carbohydrates.

Add in rice quinoa, farro, potatoes, bread, oatmeal, tortillas, fruit, or dried fruit to give your body fuel

3️⃣Fill up on non-starchy vegetables.

Fill up on spinach, broccoli, kale, bell peppers, zucchini, squash, mushroom, onion, asparagus, leafy greens, brussel sprouts, or cauliflower to get all of your micronutrients and fiber to keep you full and healthy

4️⃣Incorporate healthy fat.

Incorporate olive oil, avocado, nuts, nut butter, dark meat chicken, or egg yolk to make your food taste good and keep your hormones in check

Was this helpful? Let me know 👇🏼

I didn’t know how to properly fuel my body for years. 

I had a tendency to gravitate towards underfueling, only to be followed by excessive fueling with all the wrong foods. 

The result? Stagnant weight, lack of muscle growth, periods of irritability and fatigue followed by guilt, only for that cycle to be repeated over and over. 

Can you relate?

Something I’ve learned that I want to share with you is that fueling your body with both the foods it NEEDS and WANTS is incredibly important for long term health and happiness. 

👉🏼It will not benefit you to overly restrict yourself in order to lose weight. 
👉🏼It will also not help if you follow a restrictive phase with a binge. 

If you are stuck in this cycle, please know YOU ARE NOT ALONE - I was there too.

But I promise you there’s a better way. There’s a way to not allow meeting your goals come at the expense of your health, happiness, and sanity. 

Working towards your goals and maintaining your health, happiness, and sanity can exist at the same time

But that will only happen if you understand what your body needs, and also allow it to have what it wants.

🍕have the pizza - but try to have a colorful salad on the side
🍦eat the ice cream - then maybe have some fruit for dessert the next day
🍔enjoy the burger - but load it up with as many veggies as you can

what your body needs + what your body wants = a happy & healthy you 😊


❤️ this if you found it helpful!

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Think about the last time you decided you were going to lose weight. 

What was the first thing you decided you were going to start with?

If I were to bet, I’d put my money on “eat less carbs” or “no more desserts” or “drink a gallon of water each day”

How many times have you started this way, only to fail a few months later? 

I’d bet it has a lot to do with the fact that you probably didn’t have a solid foundation to build on when you decided to focus on carbs or water only. 

While these things do play an important role, they will have a much more significant effect on progress once the foundation is set.

Once you have your foundational habits in place, the next most important thing to successful and sustainable weight loss is maintaining a calorie deficit. I recommend starting with a small deficit and being patient. This can always be adjusted.

After the calorie deficit is in place, the next tier in the nutrition hierarchy is the specific macronutrient split. When trying to lose weight, it’s important to eat sufficient protein to minimize loss of muscle mass. Carbs and fat fill in the rest based on activity level, personal history, and preference.

Only once all of these layers are in place and consistently used do we turn to possible additional benefits from supplements or meal timing.

Because in truth, it doesn’t make sense to focus on hitting a specific number of grams of protein each day, if you’re not in the habit of eating a protein source at each meal right now.

It seems like a waste of energy to time your meals perfectly with your workouts if you are not eating enough carbs or protein as it is. 

When it comes to approaching weight loss from a sustainable way, build a solid foundation, and work your way UP the pyramid!

Need help figuring out the gaps in your journey so far? I’ve got you covered. Send me a DM and let’s chat!

Despite what the internet and Dr. Oz would like you to believe, the key to successful weight loss is not celery juice, detox teas, matcha, or juice cleanses.

In fact, it isn’t even kale, blueberries, a multivitamin, or eating 6 small meals/day.

The key to successful weight loss is to create a foundation of healthy habits to build upon.

Approaching weight loss from the Internet avenue is like picking out your curtains before your house is built.

It doesn’t make much sense, does it?

Without a foundation and frame of your house in place, the decorations are arbitrary and inspirational at best, and a likely distraction.

Instead of focusing on a single vitamin or food item, focus on building your foundation of healthy habits.

👉🏼PROPER NUTRITION
👉🏼PROPER HYDRATION
👉🏼ADEQUATE SLEEP
👉🏼STRESS MANAGEMENT

Before you focus on supplements or meal timing, ask yourself these questions:

Am I eating protein + carbs + fat + color at each meal and snack?
Am I drinking enough fluids to make my p*e pale yellow?
Am I sleeping 7-8 hours each night?
Do I have good quality sleep?
Do I have stress management techniques in place for when I do feel stressed?

If you answered “no” to any of these questions, let’s tackle THIS first before focusing on the little things.

❗️SAVE this post if you found it helpful!

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forever wedding date 🥰

_______________________________

I spent this past weekend in West Palm Beach, Florida for a nutrition coaching business retreat () and was surrounded by an insanely impressive group of bad ass dietitian nutrition coaches, entrepreneurs, and business owners.

It’s so impotant to surround yourself with those who will lift you up and influence you to be a better version of yourself.

If there’s something you want to achieve, surround yourself by those who are already doing it. You will absorb their drive and energy and it will light a fire in you to work even harder to reach the goals you’re looking to achieve. I know it did that for me.

I learned how to be a better coach, a more saavy business owner, and a more grounded individiual. I can’t wait to share everything I learned with you all!

I want to share a personal story with you all.

I, like many of you, gained weight during quarantine. Early this year I decided to go through a fat loss phase to lose the 10 pounds I gained. Thankfully, I was successful.

I followed the fat loss phase with a reverse diet to bring my maintenance calories back up to a more sustainable level.

About 8 weeks ago, I decided to go through another fat loss phase for a pretty vain reason - I wanted to be thin during summer!

I started this knowing I had multiple really special, weekend long events where I was not going to limit myself or track my intake. However, I thought these events wouldn’t throw me off that badly.

I was wrong!

I was not successful because I did not set a realistic goal for myself. I broke one of my own cardinal rules.

Had I really been honest with myself, I would have realized it wasn’t a realistic goal to remain in a calorie deficit during all of these really special events.

The most important thing to me during this time was to be present and create memories, not to worry about what I was eating or drinking.

All of this is to say, achieving fat loss goals will generally require a bit of sacrifice. When setting a specific goal, It’s important for you to be realistic with how much sacrifice you are willing to put up with.

If you set an unrealistic goal, you, like me, will be setting yourself up to fail. And that isn’t fun for anyone.

So, take a second and reflect on your current goal. Is it realistic given the time of year and events you have coming up? If not, it’s time to re-evaluate!

❗️TAG a friend who needs to hear this!