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Welcome to the Aid is English podcast.
My name is Jack and I'm here with my co -host, Sochal.
And today we're talking about our weekly challenge.
So, Sochal, why don't you remind everyone what the challenge was and then we'll talk about how successful or unsuccessful we were with the challenge.
All right, Jack. Well, I believe our weekly challenge this week was to eat a balanced breakfast.
And that means eating basically healthy fats, carbohydrates and protein for every meal.
Jack had like a specific breakdown for his.
It was like 50 % carbs, 30 % protein, 30 % fat and 20 % protein, something like that.
50, 30, 20, I think.
Okay, good rule. Yeah.
So how did it go for you?
I think it went pretty well.
It's good that we had a couple extra days to do it this week because I forgot to eat breakfast like one day.
And then I didn't really have time to eat like a balanced breakfast another day.
But altogether I did eat a balanced breakfast for a week.
And I'd say it went pretty well.
I ended up eating a lot of traditional like Mexican food because a lot of it is kind of naturally more balanced.
like I had chicken enchiladas which were I used like a whole wheat tortilla and then um I used like salsa verde which I made at home and chicken breast um and I found that was pretty healthy or it had like um Mexican eggs which we just eat like scrambled eggs with tomato chili pepper and onion oh interesting
because okay I'll wait I'll let you finish yeah that's really funny okay um so yeah i think i ended up um kind of gravitating towards traditional mexican cooking because i found it to be more balanced than like an american breakfast american breakfast is what 99 carbohydrates and 1 sugar something like
that like it's like it's probably like like 60 carbohydrates and 40 fat or something unhealthy fat like saturated fats you know so right right trans trans fats those are the worst ones yeah yeah you know like for our listeners who don't know a typical like what's considered a classic american breakfast
might be like some big pancakes that are made with like refined white flour and sugar and you might put butter and maple syrup most people don't even use like real maple syrup anymore they use like high fructose corn syrup with maple syrup flavoring right right and then you might have like a side of of eggs
hash browns and like bacon or something and I feel like that's not too bad but it's always a processed meat like bacon which has a lot of sodium or sausage or something like that and um the hash browns are usually fried in a lot of oil and the eggs are also fried in a lot of oil and so it doesn't end
up being really that healthy at all so and no vegetables in sight which just interesting because in a traditional mexican breakfast there are a lot of vegetables um yeah vegetables are key i mean that that is like just for like digestion and everything like it's it's like um nutrients yeah yeah so how
about for you jack how did it go for you okay so as you know i i think we our listeners remember i was basically starving myself because i was overweight um for the last month or so so i would eat like one protein bar and then i would eat dinner basically that was like my whole and dinner was like a little
tiny salad um so i tried to introduce some more calories and i and to do that i i figured well it has to be part of the challenge i should integrate it into the challenge because uh otherwise it's no fun if i show up here and say yeah i had a protein bar every day um so what i found was uh what i really
enjoyed i i will say i i didn't meet the carbohydrate uh threshold um however i i started making like scrambled eggs and then i put uh salsa uh regular salsa just the red one not salsa verde is green salsa right it's uh it has yeah salsa verde is green salsa it's made with tomatillos which are a different
type it's not like tomatoes and the regular red salsa and so what you had eggs did you have like um kind of over easy or fried eggs no i scrambled them because yeah i scrambled them and then i just i just put salsa on it and it was so good i mean i was just like why have i not done this before like
this is crazy it is so good and uh i thought you might appreciate that now what you mentioned before is that's like a mexican eggs you know like uh that's the style yeah actually it's that's very close to huevos rancheros which is a traditional meal um but that that includes like two over easy eggs
and tortillas with salsa on top and that was one of my favorite breakfast apart from mexican eggs um those are like my two favorite breakfast as a kid.
And so yours is really close.
You just scrambled the eggs, which a lot of people do anyway.
But you know, one thing that would have made you meet your carbohydrate goals is we usually eat them with like a tortilla.
Yeah, I know. I that's the one thing I didn't I could have put like a piece of bread on it or something.
But I felt like it tasted so good, just that the way it was.
I didn't want to I didn't want to like mess with it.
You know, I just like I discovered something and I just kind of like every day I just had the same thing like I just I would just scramble I ate too many eggs probably I think I did like four eggs maybe five something like that a day every day yeah wow that's a lot but it's a lot of cholesterol yeah
yeah but actually eggs are supposed to be a balance in terms of cholesterol dietary cholesterol right it's like good cholesterol i believe in i think it has a lot of like um yeah it doesn't it's not it doesn't affect your like ldl which is the bad cholesterol but uh the hdl maybe that's the one uh that it
will elevate um but but definitely five is is more than doctor recommended but uh but they're so small you know i'm like i'm such a big guy i figure if i'm twice the size of a regular person then i probably deserve twice the eggs well i don't think the eggs are going to do you as much you know i mean it's
better than eating like five pancakes or a slice of cake or something you know oh right that's like a birthday cake for breakfast or something you know so yeah it's better because the birthday cake has a lot of like unhealthy fats and sugars and so actually it's not bad so when i think about it it's
the same as kind of eating like two pancakes for breakfast really without the added like blood sugar the flour yeah just take the flour out and yeah the flour and some of the fats and a lot of the sugar because with pancakes people add sugar in as well so and salsa is really good for diet for diets
because there's nothing really bad in there at all like it's all just uh it's not sweet um but it's but But the tomatoes do sweeten it a little bit, but not enough to really affect your blood sugar.
No, it's all vegetables and, yes, also super healthy.
One thing also apparently, I don't remember the exact science of this study, but I remember my dad telling me that higher consumption of chili makes your body store more brown fat versus white fat, which apparently is somehow like healthier or easier to burn off or something like that there's something
about that I'll have to look into it and come back here with info but yeah I did find that interesting well Americans have that obesity problem but you never see that in Thailand where they you know eat a lot of you know spicy food so well you see it very rarely So what effects, positive effects or effects
in general did you notice from adding a healthy breakfast, a balanced breakfast to your day?
Oh, 100 % I felt more satiated throughout the day.
And for our listeners out there, satiety or satiated means that I didn't feel hungry.
You know, I was like I felt I wasn't full I wasn't like You were like satisfied, right?
Like pleasantly satisfied Yeah, exactly There you go Satisfied That's how I felt I was just like I was good Wow What's up?
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get more with geico um for for the day and until like dinner time i still skipped lunch but i i was but i uh i did eat dinner and added a little bit of rice into my diet as well so that's fine yeah I'm eating a more balanced you know getting a little bit a few more calories um every day but still eating
under my uh maintenance level calories so I'm still I'm still losing but I'm not like in starvation mode anymore you have a you have a lot of leeway where someone short like me pretty much doesn't have any leeway for maintenance calories I when When I started counting calories, I realized that it's
kind of shocking that I only weigh as much as I do because I'll blast through like over 2 ,000 calories a day.
I don't even know how I do it.
2 ,000 calories, we could do that in a, you know, you could do that in a meal easily.
I could do that. I've blown way past 2 ,000 calories before, you know, 10 o 'clock in the morning many, many times.
But yes, I think it's easy, especially with like the variety of sugary drinks that people consume nowadays, like coffees and like added sugars.
For me, I personally felt like not only more satiated, but I found myself like binging less for our listeners.
Binging is like when you kind of uncontrollably stuff your face with any food that you can find.
Yeah, yeah. I did find myself binging less later in the day because usually I would, like, skip breakfast a lot.
And by the time I get to lunch or dinner, especially, like, dinner, I'm very hungry.
And so I might eat, like, the meal.
And then after that, I still want more food.
And so I might be, like, eating a snack or because I already have, like, a meal, I might be eating, like, dessert, like, chocolate or, like, ice cream, things that I don't really need.
um and i found myself doing that a lot less when i had a balanced breakfast because i felt like i had energy i was full it kind of kept me going until like a light lunch and through dinner and then when i had dinner i didn't feel like i had to like follow that up with the chocolate bar and an ice cream
like klondike bar and like keep going you know so i did find that i did find i think it reduced my overall calorie intake um and balanced it a lot more oh it that I think that's a um well established in the fitness uh community or whatever that like not not starving yourself or skip not eating a balanced
breakfast or a balanced meal will result in you're going to get cravings you know in the evenings or whatever um you know when you do that thing where um or at least I do this thing where I walk to the refrigerator like 25 times and I open it and I look inside and I don't and then I close it and then
I go back and then I go back to the fridge again and I open it and I'm just looking for like it's like boredom eating you know what I mean like it's yeah yeah I find I'm a bad boredom eater and I also like it gives you that a little rush of like dopamine.
If you have like a little chocolate piece of chocolate or a little sugary snack, you know what I mean?
Like your brain's like, Oh, that was nice.
Yeah. Yeah. Oh yeah.
It fires your brain up like, uh, like drugs, you know, like, uh, um, the problem for me is like, once I cheat, like if I go off the rails, then I just say like, well, forget about it.
You know, like all bets are off.
Cause I already, I screwed up.
so if i'm gonna screw up i might as well screw up big and you know so so i'll so i'll eat like you know five chocolate bars because i took a little piece of a small chocolate bar it's a it's it's a crazy kind of um thinking actually yeah because like if you're driving and you make a wrong turn you don't
just keep going the wrong direction you know for 100 miles or 100 kilometers you know i mean you turn around and self -correct um but for me it's like um yeah and i've it's it's a personality thing it's dispositional I think um I you know I'm one of those people that you know just if you if I go off
the rails and have one potato chip then I'm eating the whole bag you know like that's that's it so um for me like staying away from all junk food is is necessary and eating a balanced breakfast helped me avoid those kind of cravings I found yeah I really found it helped me with cravings another thing
is i think when you under eat like you restrict as much as you had been previously um it it's like your brain tastes that little bit of fat or sugar or whatever and you probably want to keep going for the whole bag because you're like you're starving essentially your body's like starving itself um yeah
that like kind of the the kind of like a caveman or whatever the the you know early man um primal a primal thing yeah exactly yeah so yeah I think it's less dispositional you know I read uh this book called the fuck it diet by Caroline Juner I think they were talking about how like that kind of mindset
is less about your disposition or your personality and more about like the fact that your body is starving so So your mind like hijacks you because our bodies aren't meant to diet like we were meant to survive.
So as soon as you're like cutting calories and starving, any chance that you get to stuff your face like you essentially will, because your body thinks it's starving.
Yeah, yeah, I think that's true.
Yeah, 100%. So I would say we, I mean, there's really no, we're both the winners, I think, this week for this challenge.
Yes, I think we did well, yeah.
Yeah, yeah, I think that was a good, that was an excellent challenge.
You said you have like an idea for next week.
What are you thinking?
Yeah, I was thinking about daily exercise.
I find that something I don't engage in that much, and I don't think it matters the type of exercise, but just getting yourself moving.
It's supposed to be good.
Like it's supposed to give you that little dopamine kick, the same that a snack might, but it's better for you.
I've been dreading this one, by the way.
This one. I knew it was coming eventually, but I was like, oh, no.
The exercise one. Wait, why are you dreading it so much?
You're not like exercising?
I hate exercising, but I need to.
so badly i've got like a bike in my room like a little uh stationary bike yeah and uh i use it to dry my clothes so uh it's very useful ah that's funny but don't i mean but you can do something simple like for me i was just gonna stand like when i when i watch an episode of something for 30 minutes
in front of the tv i was just gonna do like low impact exercises while i watch that you know like just something i'm wasting 30 minutes of my life anyway might as will give it a little low impact action on exercising while I do it, you know?
No, I totally agree 100%.
And I've been meaning to get back on my bike, actually, because it's pointed right at my television and my computer.
So all I have to do is put on something interesting and just, you know, just pedal and watch TV.
Yeah, just pedal for certain things.
Yeah. Come on, man.
You can do this, you know?
Yeah, you got it. All right.
Well, yeah, let's do it.
let's kick off exercising this week how long do we want to exercise for a day um i would say let's let's start modestly like 20 minutes of uh something like that yeah okay sounds good all right and do you want to try to keep up the challenges i i kind of have liked uh the meditation for five minutes
uh yeah yeah i actually i i was bad this week but i will uh let's let's build let's do building blocks so that's what we'll keep the times low like you You know, balanced breakfast, five minutes of meditation and 20 minutes of exercise a day.
Yes. And over time, I think we'll kind of reset our lifestyles a little bit.
Yeah. This is fun, too.
It's like having a partner in crime, but for good things.
A partner in health.
It's like an accountability buddy, we could call it.
Yes, I like it, accountability buddy.
Anyway, if you listeners need an accountability buddy, make sure you join us on WeChat.
send us an email at atozenglishpodcast at gmail .com leave us a comment down below what you think of this episode and the challenges and how you're doing with your new year's resolutions or if you've been following along with our challenges we'd love to hear about it leave us a comment down below at atozenglishpodcast
.com and we will see you guys next time bye bye Bye -bye.
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But not while you're holding your fishing rod.
That's a prized possession.
So hold on tight with both hands and keep it covered through boat insurance.
Get more with GEICO.
