Where we get fit and spin (wool)

Scrooged

man shaking his finger at you.

You are hereby absolved from your Christmas baking. Yup, you don’t have to do it. I know what you are thinking, “I was enjoying this lady’s blogs, but now I’m wondering if I’m reading stuff from a nut job. I mean, here it is August, why are you talking about Christmas now?” Well, I figure if I say it now, you’ll have time to let it digest. Plus, if I say it any closer to Christmas, I’ll probably get hate mail.

So back to the Christmas baking. Either you are the Nana, MeeMaw, Gigi, Grandma, Granny, Mom, Aunt or other producer of the family Christmas goodies, or you are the recipient. If you are the recipient, pass this on to the producer. You know who they are! They are the martyrs who tell you, “I was up till midnight last night making three dozen pfefferneuse, two dozen chocolate chip and two batches of kringles.” They are the ones who bring the huge plates of cookies to the office parties or give them as gifts. They strive to outdo each other as the preeminent cookie supplier. Points are given for both quantity and quality. They wouldn’t dare have less than three kinds of cookies on hand for any occasion from November 30 to the end of January.

They are also the ones who complain that they can’t lose weight, or they gained x number of pounds over the holidays. So stop it. Just stop.

I can hear the screams of outrage now. “I can’t, my family expects it.” “What fun are the holidays without goodies?” “Lighten up, you have to live.”

So how serious are you about your health? Do you really want to lose weight, or do you want to just complain without really doing anything? How about that family? Do you really want to set your children and grandchildren up to be overweight as well? Do you seriously want to train them to be unhealthy? It scares me how we have this mindset to give our children food that is bad for them, simply because it is not making them fat at the moment. What do you think happens when they stop growing? Also, if that food is unhealthy for you, why do you think it is any less so for children? While it is a topic for its own blog post, we are training our children to be unhealthy by giving them the white flour, sugar, salt, processed meats, and fats that we know we shouldn’t eat. Our society is a bit schizoid as well in its competing beliefs that we should party for two months and not gain weight. Generally, people gain 1-5 lbs over the holidays, and never lose it. Half of that is alcohol, so there is another part of the equation, but telling people to not drinking is even less popular than telling them to lay off the baked goods!

If you can’t stop, may I suggest modifying. Instead of baking two or three kinds of cookies, bake one batch of one kind. Do not bake another till the first is gone. When you have multiple kinds, people feel obligated to take one of each, encouraging over-consumption.

Think about it. All the time you save not baking all that stuff will give you time to go for a walk or to the gym. If all this is causing you to have a glassy eyed look of horror pasted on your face, well, you have a few months to adjust to the idea. And when you come out of hibernation in the spring a few pounds lighter instead of heavier, you’ll thank me. Really, you will.

Your Weekly Pep Talk

I know some of you out there are really struggling with your weight. I don’t like to make weight the main issue, health is far more important, and while there is a correlation between the two, most people focus on weight for appearances. I like to refer to it as healthy eating. Healthy eating usually leads to weight loss, since most people don’t get too overweight on eggplant and okra, even if it is fried.

I’m here to give you a pep talk.

All the right information is already out there, it’s just so much easier to succumb to the “lose weight fast” garbage. So I’m just going to give you another reinforcement of the good stuff so you can renew your efforts this week.

Reassess

What are the sticking points for you? Quantity? Feeling hungry? Favorite foods you don’t want to give up? Psychological need to treat yourself? Everyone is different. Take a piece of paper and write down your problem areas. Be specific. Write “Every night I REALLY want a bowl of cereal. I can’t go to sleep without it”. Or, “Going out to eat makes me so happy, I can’t give it up.” “I won’t or can’t cook.”

Make a plan

When it comes to food, planning is everything. Like spending, it is the impulse items that get you every time. Even if you don’t count calories, you need to control portions, and decide  what you are going to eat when you are hungry ahead of time. Plan breakfast, lunch and dinner, plus any snacks you need. If you need a good quantity of food, plan to add a large salad to each meal- yes, you can eat greens for breakfast. Really clamp down on the starch and fatty foods, and decide how you can increase your vegetable and fruit intake. Swap hot dogs for fat free ham or turkey, add 2x as much lettuce, tomato and onions to your sandwich.

Some things are a given, if you are still eating white bread or pasta, swap it out for whole wheat immediately. No one should be eating white bread any more. Make sure your pasta and potato servings are 1/2 cup. Put that potato in your one half measuring cup. If it won’t fit, eat half. Buy one box of “white wheat pasta”, whole wheat or Barilla’s protein plus. Cook your pasta, rice and potatoes ahead of time and reheat- it makes more of the starch resistant, meaning it won’t raise your blood sugar as high. A lot of starches are empty calories, and cause bouncing blood sugar that makes you hungrier sooner. Empty calories mean they don’t have any nutritional value other than calories.

If you can’t or won’t cook, read menus and labels carefully. All restaurants are supposed to have their calorie counts available. Choose carefully and stick with it. Be ready to ask for a “to-go” box early in the meal and place 1/2 in it, or split it, if the meal is over your calorie limit. Remember the 1/2 cup for starches? Most restaurant potatoes are double that, so don’t eat the whole thing. Many supermarkets have salad bars and take out items, again, choose carefully. Cheese should be a condiment. Olives are high in fat, hence calories, so go sparingly on them. Treat breaded and fried things like the plague.

Address your needs.

If you are a sweets lover, don’t sit here and say “I just won’t eat them.” You can try that, but it won’t work for long. Instead, find healthier sweets by making or baking your own, or buying less harmful ones. Portion control on sweets is hard for people. My husband and I will cut a Klondike bar in half to make it more reasonable. Make sure you are eating till full of the good food, so you aren’t eating sweets when you are hungry. Don’t keep “trigger” foods in your house. I can’t have trail mix in my house. Every time I do, I eat 2-3 portions a day. Find a sweet that satisfies you without causing binging.

I hope something I’ve said here resonates with you, and that you will feel empowered to make some constructive changes or get back on track. Eating isn’t black and white, it is a continuum. Don’t get discouraged, at any point you can improve, and that’s all you need to do.

Everyday Loaded Oats

I am not a food blogger.

I just wanted to get that out there right away. I don’t have lots of pretty pictures, this isn’t going to be like going to epicurious.com or anything. However, I do think about food in a way that I think others might not, so once in awhile, I have to talk about it. I have mentioned my oatmeal to others, and have gotten requests for the recipe, so I thought I’d put it out there. It isn’t just a recipe for a meal, so it takes some explanation.

Food is more than taste, but taste is important.

I eat based on health, for the most part. I am not an ascetic, I will indulge in a variety of deserts from time to time. I try to plan my meals ahead of time, and pick healthy and tasty items. Breakfast for me is a no brainer. Partially because thinking before coffee in the morning is almost impossible. (Insert laughing emoticon here.) I started with oatmeal. I didn’t want to add a lot of sugar, but unsweetened was unappealing. I started with molasses, so I’d get some good things in my sweetener. I added cranberries for sweetness and texture, and a drop of fiber. Walnuts for taste and omega three. After reading about green smoothies I started blending kale and cooking my oatmeal in that. I like to lift weights, and don’t eat much meat, so I started adding plain, unflavored protein powder.

You can see where this was going. My quick and easy breakfast was turning into a twenty minute project every morning. Not to mention the calorie creep as more and more ingredients kept being added. Not that that is necessarily a bad thing. I believe in front loading your calories: a big breakfast, smaller lunch and a snack like dinner, but I also want to be in control of how much and when.

Voilà!

So this went on for awhile, then at some point I got the idea to dehydrate my blended greens, turning them into green powder. Adding that was easier than blending them up fresh every morning. My latest epiphany came after I bought another batch of protein powder. They had a deal on getting oatmeal with add ins already mixed in. Eureka! MIX ALL THE INGREDIENTS AHEAD OF TIME! Then all I would have to do is scoop out a serving and add the liquid. I could also measure and be consistent.

It took some experimentation. I started by selecting a quantity of oats, figuring out how many servings that was and multiplying all the other ingredients by that number. Unfortunately, it isn’t that simple. When you make one serving the old way, you measure a half cup of oats, then add 1 tablespoon of this, and one of that. With the all in one method, if your serving is going to be 1/2 cup, you have everything together in that 1/2 cup, so you have less oats and more everything else. This means your consistency, no matter what, is not going to be quite the same. Having said that, I like it, especially as overnight oats, where you don’t cook it, you just let it soak in milk or water overnight.

Here’s the recipe that I am currently using. This is such an elastic recipe, play with it to your taste. If you don’t like the first serving, add something to change the taste. The rest will be better.

IMG_3883[1]

I told you I wasn’t a food blogger!

Loaded Oats

  • 6 C. Old fashioned oats
  • 2 C. Protein powder- unflavored, unsweetened
  • 1 C. Cranberries
  • 1 C. Hemp seeds
  • 3/4 C. ground flax seeds
  • 1/2 C. chia seeds
  • 1 C. chopped walnuts
  • 1/2 C. brown sugar
  • 1/3 C dried, unsweetened coconut (Bob’s Red Mill)
  • 1 C. dried greens
  • 2 T. cinnamon
  • 1 t. nutmeg

Mix all the ingredients and store in a moisture proof container.

To make: scoop ½ cup, add water or milk ( just use enough to cover, I don’t measure, sorry.) You can cook it right away, or let it soak overnight for a cold dish. I prefer it soaked right now.

Makes 26-28 servings, approximately 270 calories each. Substitute and change as you like. Use raisins instead of cranberries, add sunflower seeds, dried peanut butter, whatever floats your boat. Make sure you use ground flax seed, whole ones can make you quite gassy.

What is a setpoint? I hear a lot of talk about your “setpoint”, which is the weight you gravitate towards over time. What I just said should tell you it is not one number. People started talking about it when they started to explore yo-yo dieting and people who regain weight after losing it. It […]

Normally, I’m not big on “rules”.

However, people seem to like them. I have to admit, I feel so strongly about some things, I would have to almost consider them rules. Here is a list of the “rules” I eat by.

1) The #1 vegetable rule

This one is a no-brainer for me. If possible, I try to make the focus of my meals the vegetables. There is no downside to this. It keeps your weight under control, maximizes your nutrient intake and gives you lots of healthy fiber. In fact, it’s what inspired me to post tonight. I made salmon patties for dinner, and served them with a salad, as well as roasted veggies. Three quarters veggies, one quarter protein. When I successfully follow this rule, we usually have a variety of vegetable dishes at the same meal, making it feel like a feast.

2) Make in bulk to make it easy

Again, going back to tonight’s dinner, I had previously washed and torn a head of romaine lettuce, making it like the bagged stuff in the store. Yesterday, I made a variation on a Caprese salad with tomato, onion, basil and ranch dressing. I took the leftover tomato salad and put it over some of the lettuce, making the easiest salad ever. I cooked up half a head of cabbage while I was cooking the salmon patties, that we can either eat as is, or use for cabbage lasagna or stuffed cabbage. Try and make enough of anything you cook to go for the next meal(s). If you might get sick of it, freeze it.

3) Treat starch like a condiment.

I’m not anti carb, but if it isn’t a vegetable, go lightly. For example, never eat spaghetti without a big salad, and make it a small portion of pasta , same with the meatballs, compensated with lots of sauce, preferably with tomatoes added.

4) Try to make it homemade, or half the portion.

I’m specifically thinking of coleslaw, potato salad or other quasi-healthy foods. The store bought kind are generally swimming in dressing and sparing on the vegetables.

5) One starch per meal.

Many of you might consider this sacrilege, but if you are having pasta, skip the bread. Ditto a potato. In fact, I usually only eat bread if I am having a sandwich or if the bread is the focus of the meal some other way.

6) Go ahead and treat yourself, but be honest.

A treat is something out of the ordinary. It isn’t a treat if you go out to breakfast, then have a desert after lunch. Or if you go out to eat three times a week. An occasional treat won’t mess up your eating, but you have to be honest in the frequency of your treats. If you are going with frequent, they have to be small.

7) Consider the impact of what you are eating.

Sure, we all are influenced by tastes and cravings. But ask yourself, “Is this food going to benefit me, or make me sorry?” Most of us have a good idea of what’s right. Why eat something that you’ll be sorry for? This starts in the store. You can’t succumb to cravings if the junk food isn’t in your house.

I know I focus on food a lot on this blog. As soon as I tell people I’m a personal trainer, the conversation almost always veers towards weight control. The person often justifies their current eating pattern, then complains about their weight. Or, complains about their eating, but then offers reason why they can’t change. This post is incorporating facets of many of those conversations. You have to make consistent choices of what you eat if you want to be healthy. There are no other options.

…And here’s reality from a guys perspective! Thanks JR!

Straight Talking Fitness

Apparently you ladies want to have your own thigh gap?

Apparently it represents health, happiness and even sexiness?

Apparently if you’re a chick without a thigh gap, you’re less of a woman, right?

That’s the thigh gap fad talking. Not me. 

Enjoying the company of some girls the other day, they referred to a magazine image that supposedly portrayed “feminine perfection” – or words to that effect.

I’m not sure of the exact image, but it looked a little something like this……………

Okay okay, maybe I’m stretching it a touch…………….

Yes. That’s more like it! There’s your classic, stereotypical thigh gap magazine type image.

“Wouldn’t it be great to have legs like that?!”

“Oh HELL yeah! Guys love it!”

Hang on a minute!

Being a relatively young and heterosexual guy, if there was ever a time my input could or would be relevant, it was now. And if that didn’t…

View original post 369 more words

Rant

Today is just a rant. I’m reading a book “The Cure for Everything” by Timothy Caulfield. He didn’t say anything I didn’t already know, but he reminded me of all my favorite hobby horses, leading to this rant.

purple and white laser blasting rings

Ouch! Don’t do this!

First of all, you can’t burn fat, melt fat, zap fat, or do anything but slowly lose it. Well, ok, you can melt or burn it, but it involves fire or lasers, not something I want to do. Fat is made up of fat cells. Cells. You know, the stuff you body makes? It isn’t some foreign substance that got laid over your hips. Your body made it to store the excess calories you ate. How do you get rid of it? Basic laws of thermodynamics – reduce the intake, increase the output. Your car can’t get fat, it only can hold whatever the tank holds. The gas nozzle shuts off when it is full. Unfortunately, we don’t have automatic shut offs.

So stop getting disgusted with yourself, going on some weird diet, taking pills, or exercising till you fall over. Instead, take an honest look at what and how much you are eating, and change it. Trade the sweet tea for unsweet. Stay OUT of the bakery department. OUT. DO NOT GO IN. Don’t buy loaves of bread, or keep them in the freezer. While bread is not evil, it is a lot of empty calories. Buy smaller plates. In fact, go in your kitchen right now and measure your plates. If they are greater than 9″, go find some 9″ diameter plates and use only those. Make half of that plate vegetables. Do all that and see where you are in three months. You didn’t get in this mess overnight, you won’t get out of it overnight. And even if you could, you’d just go back to your original size because you wouldn’t have changed anything. Eat lots and lots of veggies. Low in calories, high in everything that will make you live long and prosper.

Last, not everyone will be happy at a size 8. If you love food, and won’t give up certain things, make peace with it and be happy. It’s healthier to be a size 12 and stay there, than it is to yo-yo back and forth. Fitness and health is about a lot more than just weight. Most people will not look like swimsuit models or Brad Pitt. Get over it and get happy. Oh, and unless you are anorectic, you will probably have some cellulite.  And even if you work out, the back of your arms will jiggle a bit too. It’s not a crime and people won’t judge you for it. If they do, ask them to jiggle theirs. Join the party and jiggle with us.

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