Why Women Should Strength Train

So I’ve been camping on this idea for awhile now and after a particularly strong and energetic week I decided to get it out, dust it off, and talk about it.

Between physical therapy and those single leg presses ( do you hurt after doing them? they ask.. all 30 reps….Me…nooo.) ok then add ten more, 40 reps per side with your 165lb weight.

I like how they challenge me.

Plus, add the strength training I do at home, it’s been a vigorous week. My deadlifts are at 185 with me currently doing about 3 sets of 4. Baby steps ya’ll…baby steps…I mean this is literally picking up 185 dead weight straight off the floor…not bad for the old lady group ๐Ÿคฃ

My workouts include body weight work as well as using a kettlebell, dumbbells, and weighted bar. Resistance bands come in handy too.

I didn’t start here, I’ve come along way from my little 8lb dumbbells from several years ago!

I do talk a lot about the importance of strength training, for women and men, and the crucial role it can play in our lives.

I don’t know about you, but I don’t want to be old and weak.

Old may happen, weakness doesn’t need to.

Why strength train?

Let’s define that first. Strength training can be accomplished using just your body ( we all have those!) And with the obvious, weights for lifting. Both are done to build more physical strength

Strength training is the best way to increase muscle mass, keep body fat at bay, and increase overall strength.

Even in todays world women who participate in formal or consistent weight training is extremely low with many opting only for cardiovascular exercise. If you’re a woman, you shouldn’t be avoiding weights, and you should take strength training seriously.

Let’s look at reasons why

* you will get physically stronger. If there is one thing I love about how my workouts carry over into my daily life, it’s being strong and very capable to handle anything. I love being able to move and lift things without needing help.

Not because I want to feel tough( well maybe a little ๐Ÿ˜‰) but because it’s rather empowering.

I often help customers unload equipment at my sons engine shop. I love the looks I get when I tell a man I will help unload.

One guy…”well it’s pretty heavy…I mean you look strong but it’s heavy..”

I didn’t tell him I was more concerned he wouldn’t be able to deliver on his end than mine.

A well trained womans body is as capable as a man. Strength is not gender specific.

Increasing your strength will make you far less dependent on others. Increasing your strength also means daily tasks and routine exercise will be less likely to cause injury.

Do you know….. research concludes that even moderate strength training can increase a womans strength by 30 to 50 percent. Research also shows a woman can develop her strength at the same rate as a man.

You’ll lose some fat

Studies show the average woman who trains 2-3 times a week, for two months, can gain nearly 2 pounds of muscle and lose 3.5 lbs of fat.

And for the record…you don’t turn fat into muscle….the times I read that in places…nor can you claim gaining weight as muscle after working out for 2 weeks. It takes consistent work and time.

You’ll gain strength without bulk

For whatever reason, if there’s a myth out there regarding women and weight lifting, it’s this.

They worry about getting “bulky”.

Sorry ladies, we just don’t have the genetic makeup for that to happen. We lack the hormones and honestly we aren’t gonna eat enough and workout hard and long enough to even come close.

What will happen? You will develop muscle “tone” and muscle definition and that’s a huge win.

You will decrease your risk of osteoporosis

Weight training can increase spinal bone mineral density (and enhance bone modeling) this coupled with adequate dietary calcium is our best defense against osteoporosis.

You can improve your athletic performance

No matter what you do, strength training can not only improve your athletic ability, it can protect from injuries as well.

You will reduce your risk of back pain, injury and arthritis

Strength training not only builds stronger muscles but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. Strengthening the low-back muscles can help in eliminating or alleviating low-back pain. Weight training can ease the pain of osteoarthritis and strengthen joints.

Will reduce your risk of heart disease
Weight training can improve cardiovascular health in several ways, including lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

Weight training can help with peri menopause symptoms

During midlife women have often put on weight, become more sedentary, and do not exercise which can enhance the symptoms women complain of during the years of peri menopause and menopause.

Fatigue, hot flashes, low mood or depression, weight gain and muscle aches and pains and other issues are often complained about. Strength training can often help combat these symptoms or offer some level of relief. Strength training decreases body fat, increases muscle mass, and optimizes hormones, not to mention, getting stronger is a great mental boost too.

Finally, it’s never to late to benefit
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

Adding strength training to your weekly exercise ( 2-3 times a week) man or woman will give you great benefits that will help you in all areas of your life.

Your turn.. is strength training a part of your week? What benefits have you seen doing it?

Saturday Snippets

In today’s installment of Saturday Snippets, I’m gonna just talk about numbers for a bit.

Ironic considering I don’t find numbers particularly interesting or remotely fun…. sorry you little math nerds out there who love them. ๐Ÿ˜‰

However, numbers do interest me when it comes to weights and seeing how much I’m capable of lifting, how fast I can ride, or row a mile and tidbits like that.

This weeks rounds at PT had my therapist commenting that the “165 lb. single leg presses were looking easy” for me.

Welllll…I’d never describe it like THAT….but I haven’t exactly mentioned to him I feel like I could probably handle more (I suspect that is coming)

You see, those things matter. It indicates where my strength is at and I will have a knowledge of where I’ve progressed from.

When numbers shouldn’t matter

I’ve been stalking….er…I mean…observing… this cultic diet group from afar. They place a whole lotta emphasis on their products helping people miraculously lose all kinds of weight and inches in only….8 days.

Yep you read right. There are tons of glowing life stories of consumers being transformed in these 8 days.

Almost makes me question my old school approach of healthy eating and purposeful exercise…not.

Of course they neglect to tell you that you largely do a starvation diet but hey! Food is overrated.

Of other short term glowing reviews there’s a huge focus on getting into significantly smaller sizes in a short time.

Here’s where I’m going

Wearing smaller clothes and losing weight is certainly not bad. Losing excess fat is good for the body and your overall health.

But who says it has to be attempted in a ridiculously short term manner? Why is the focus on those numbers instead of focusing on a slow sustainable loss of 1-2 lbs a week?

The reality is, even if you do lose a “big” amount in the first week it’s mostly water weight as you have greatly reduced carbs which hold water. Heck! With this plan you’ve pretty much reduced all food!

Successful long term weight loss isn’t a speed process, sorry, it’s just not.

And it doesn’t need to be.

Numbers that matter

Instead of focusing on perhaps, unrealistic or unsustainable numbers consider things like this on your fitness journey:

How many steps did you get in your day? Did you get more than the previous day?

Can you walk/run farther than previous weeks?

How many stairs can you climb?

Is your weekly weight loss a steady 1-2 lbs?

What about your body measurements? Often we will see those numbers change even if the scale doesn’t.

What about your blood pressure or lab results numbers? These are internal indicators of your health.

Lifting weights? Can you do more reps or have you increased weight you are using? Celebrate the strength of your body!

There are so many numbers that reflect our health and fitness, beyond the scale.

Attempting to do things “fast” doesn’t earn you extra rewards and if anything, potentially sets you back. You don’t become over weight “fast”, why is there a thought weight loss occurs that way?

Slow and steady weight loss, combined with consistent exercise will lead to long term success you can be proud of.

Monday Musings

So who stole the weekend already? Sunday night has shown up with the stealth of a cat ready to take down the dinner mouse.

I’m pondering the wisdom of coffee but it seems like a warm, delicious hug after a busy day and I’m close to losing the battle on making it.

Ah yes, I think that’s exactly what’s needed while I let my random Musings outta my head.

Let the monkeys loose

I wondered again today, how I can possibly squeeze more out of myself. Besides the usual life stuff, taking care of myself,family, housekeeping and all that, there’s my little vintage business that is growing.

I’m all happy over that but gosh…I need more time for projects. Besides pieces I do for my shop, I’ve been blessed with repeat customers and custom orders.

Ya know, in the beginning, that terrified me a wee bit. It’s one thing to dive into one of my needy, fixer upper pieces and a whole lot different working on a piece my client tells me has been in her family for over 100 years ๐Ÿ˜ฑ

I got over it.

I will admit there’s a huge amount of vulnerability putting my work out there.

No one is tougher on me than me.

It all vanishes as soon as my customer sees their refinished piece and is thrilled over it.

I just wrapped up this little curio cabinet for a customer this weekend.. check out its before condition….

And now with it’s cool new look. I’m obsessed with these colors..

I’m pondering what piece I have that I can use this look on.

Maybe this little vintage table/magazine rack? I had a customer bring it to me….she was like…here I want you to have it. It was in an old rent house we’re cleaning out and I know you love stuff like this.. I happily took it..dust, cobwebs and all ๐Ÿคฃ

Not to mention hubby and I went out hunting items this weekend and got some cool pieces for the shop. With the approaching holiday season I want it packed out.

Snake oil and magic potions

Ok if you’ve been with me for awhile you know one of my favorite soap box topics is the modern day snake oil of the diet/health industry.

It definitely makes for plentiful writing topics.

Kinda like shooting fish in a barrel.

I’ve been researching/watching/ learning about one company that seems to have quite a cultic following.

I have more than one problem with this (company that shall remain nameless…for now at least)

For instance, nothing is discussed online. Not the name of company or what they are about…other than miraculous weight loss concoctions. However yours truly picked enough keywords from comments to figure it out. ๐Ÿ˜›

You do have to wait to receive a message from someone about it after you ask then I guess you get the secret info

Well. Ok.

I get it. The idea is so people like me don’t show up and ruin their party calling out the nonsense and drivel.

Doing things like informing them of the junk that’s in those fat burning, toxin cleansing, appetite suppressing, fat blocking miracle supplements they are shoving down their throat.

I think one of the biggest things that got me was a comment from a supporter of this and she said.. I quote

“Diet and exercise backfire”.

Help. Me.

What kind of thinking IS this???

Yes, a restrictive, depriving diet won’t last.

Learning to have a healthy daily balanced diet will last.

Combining it with purposeful exercise will go a long way to keeping you fit and healthy.

Of course that doesn’t sound as dramatic and exciting as the miracle potions Karen is trying to sell me on.

But more disturbingly kids, smart people really buy into all this.

In the past I’ve been a Guinea pig with various things so I could write on them from an informed way.

Everything from foods, to diets ( hello whole 30 and Paleo) to exercise trends (crossfit showed me how capable I am to lift heavy stuff) to more harmless things like athletic wear and shoes.

I love doing it because I can write from a really informed place.

I…briefly…contemplated being a lab rat for a short time.

However…one…I’m not up for paying the equivalent of a car payment for a month of fat burning supplies…( yes for real) and I don’t mean a cheap car payment….

Two….I don’t dig starving and being hungry for the sake of losing weight…especially since I know you don’t have to for success.

Oh and three…I really don’t wanna put all the crap in my body.

So I will continue my fact gathering and may present a post on this…this company…. who shall be nameless cause I’m not giving them advertising time ๐Ÿคฃ

Oh a final tidbit…their revenue was listed at 103 million dollars.

In fitness news

I’m doing some time in physical therapy. Mostly we’re working out hips and legs and an IT band that is really giving me fits…horrible fits some days.

Last week they wanted to do some assessments on my strength. They put me on a machine and calculated how much weight I should do with one leg.

165 lbs. For a single leg press.

I was told to just start and do as many as I could. I got to 20, felt like I could do a few more but decided to finish strong and leave it there.

After doing it on the other side I got a brief rest and then had to knock out 2 more sets of 10.

My PT guy comes back and was like…wow you’re pretty strong.. yay for the old lady hahaha

I will admit…it felt pretty cool. It’s one thing to know I’m strong and another to be put through a test and knock it out of the park.

The goal is to get me loose so I can be 100% on the road again doing what I love.

Time will tell I suppose.

I’d still rather play hard, hitting hard goals an challenging myself than watching life from the sidelines. I understand doing that might involve injuries.. it’s a part of the game.

Fall is coming… I think

We’ve had a cool morning or two and its hard not to think of those comfort foods that always seem so enjoyable once the weather changes.

I whipped up a chicken casserole that’s a family favorite this week. Find it below๐Ÿ˜Š

https://pin.it/u3xbwglckelsht

And what about an easy chicken and dumpling recipe? you’re welcome

https://pin.it/ghvsdrla27p2we

I’ve got lots of amazing recipes saved on Pinterest, be sure to check them out!

Your turn. How’s the week been kids? What’s on your plate for this Monday?

Why Diets Fail You

Before we get to the weird sweet potato photo…….

Often one of the hardest parts of writing a post for my blog is nailing a title. The idea for the post can come effortlessly and then the only thing remaining is a clever, witty, thought provoking title to draw in you, my 4.5 readers.

And that I can often spend more time pondering than you know….

Therefore, when I have ideas come to me that present me with the title first, I’m thrilled. I then quickly save it into my working folder as an idea to bounce on.

This is one that’s been patiently waiting in that folder. I figured I’d drag it out, dust it off and do something with it ๐Ÿ˜œ

For the love of diets

If you’ve hung around me for awhile, you know I’m kinda “anti diet”. This is not to be confused with “anti weight loss”.

Why anti diet?

They just don’t work.

Oh now wait. I can hear you ready to tell me about Karen at work and how her keto plan has the weight falling off her.

Or maybe it’s someone else working Paleo or any one of the other current trendy things to follow.

There are lots of “vehicles” to get us started on weight loss. The more troubling issue is, which vehicle can get us to our destination and still be usable for us when weight goals have been attained? Which one can we follow for the rest of our life?

Calorie Deficit

I’ll say it again for the kids on the back row. There is no magical, miracle wonder diet that makes you lose weight. There are lots of programs to help you lose your money but you don’t need to spend a bunch of money to lose weight.

It’s simply science.

Expend more calories than you take in through exercise and what you eat, i.e. create a deficit, and you will lose weight.

You could do it with Oreos and milk but I don’t recommend it.

Sustainability

Diets don’t work long term because the large majority just aren’t sustainable. And by that I mean it’s not a plan you can or will do the rest of your life.

I cannot tell you the times I’ve heard someone reference looking forward to a “cheat day”. This means falling off plan to eat the things they have been withholding from themselves. It’s a grasp to feel “normal” and enjoy things that have been on a forbidden list. If you’re on a plan and you spend to much time looking forward to having restricted foods, you may need to rethink it.

For me, that’s not how I wanna live, and really, most people don’t.

It’s why they toss the towel on a plan that withholds enjoyable things.

Deprivation

When people think of diets, no wonder feelings of deprivation come to mind.

Eating less food, not having favorite foods or treats, not getting to have birthday cake, being hungry, eating boring flavorless foods….the list could go on.

No one, not a single one of us, wants to feel deprived which is another reason diets fail.

Lack of balance

Many popular diets totally cut or eliminate food groups. Where there are some people who need to for food allergies or health reasons, the majority of us don’t need to remove healthy and nutritious foods from our daily diets. However, demonizing food groups has become cool in some circles.

Demonizing food isn’t cool.

We love routine

Maybe you have certain things you like to grab for breakfast or you do your coffee in a special way. You have foods you enjoy. It’s all like….comfy…right? None of us want to give up our familiar routines. Diets really upset that apple cart.

Diets offer a quick fix…sorta

Let’s face it. How many times have you started a structured diet and were already longing to get back to normal life? You bite the bullet thinking you can get 6-8 weeks done. You jump into it, get excited over your big “loss” of water weight the first week and prepare for week 2. You’re all on fire and are excited for the weight you’re going to lose.

And then just like that…you’re done. Maybe a week to 10 days into it, you’ll take your few pounds you lost and call it a day. This wasn’t as fun as you thought it would be.

Sadly you’ll gain that weight back with a few more pounds too.

Now about the weird sweet potato pic…

I had gotten in from a sesh of physical therapy and dove into dinner prep. One of my favorite ways to eat sweet potatoes is to cube them, add some onion and a bit of olive oil and roast till they are soft with crispy edges.

Heaven.

Anyway, I had started writing this post earlier in the day and had the ideas bouncing around when once again I was reminded of this simple truth.

Diets will almost always fail.

However if we make our daily nutrition about eating real foods, preferably single ingredients or close to it, we will not only be satisfied but will provide our bodies with optimal nutrition. Eating real food is satisfying. Eating real food allows for special occasions and treats and removes feelings of deprivation.

By the way…. I did write a post called “The Single Ingredient Diet” a few months back be sure to check it out…

When we focus on each day, making healthy food choices, eating in balanced ways and allowing for treats, we don’t need to diet.

Learning to create a small calorie deficit in our day will lead to slow and steady weight loss.

Living this lifestyle is not only balanced, sane, and allows you to build your own routine, it is also long term sustainable which will lead you to lifetime success.

Tell me. Have you had success with a particular diet? Or do you find yourself back where you started when you get off it? Have you figured out now how to make it your lifestyle and not diet?

The Joy Of Eating

I did it again to myself. No one to blame but me.

It was a morning I was running at 90 doing a million things before I left the house for the day. Now it was lunch, I was hungry and I pulled out my less than stellar salad I’d hurriedly tossed together.

Hungry, with food that would feed my hunger, but not necessarily bring me joy.

Ugh.

My favorite goof up was tossing salad in my container one night thinking I’d add protein to it in the morning along with a few more veggies.

Imagine my delight when lunch came and I had forgotten to add that and all I had was mostly dark leafy greens.

Go me.

It’s ok to feel good about eating

When I’m hungry, I shamelessly love my food. When my stomach is growling and let’s me know it’s time to eat I want to enjoy my meal.

In the diet obsessive,weight loss focused world we live in there is often an unspoken idea that really, you shouldn’t. You shouldn’t enjoy eating, you should obsess or feel guilt, you should eat food that is unexciting because ya know, gotta lose weight.

You should feel deprived and a bit miserable in the process.

Listen, whether you’re working on weight loss or not, you should feel good about eating. Hopefully, you’re making good food choices, but even if you aren’t at that meal I hope there aren’t feelings of guilt that go down with it.

Unfortunately many of us may have grown up with negative behaviors with food, not been shown good eating habits, or used food as a coping mechanism/drug as we grew up.

Working to develop good eating habits, even if it’s slowly, will help you learn to feel good about it.

So about that “joy” of eating

Back to my opening lines. I don’t have much joy when I’ve been haphazard or lazy about putting my food together. When my lunch is ok and basically takes up stomach space, it doesn’t give me joy.

It makes me annoyed I didn’t take the time to put together food I would appreciate more.

We should enjoy our food, we should have food that not only offers our bodies the nutrients it needs for good health, but it should be satisfying to our souls.

Think of things like Thanksgiving or if you were fortunate, amazing Sunday dinners your grandmother whipped up.

Those are often times we may think of that are joyful eating.

True, not every day is like that. Reality might be a sandwich on the run between meetings or whatever we can grab in a busy day.

Joyful eating

I’m surrounded by a lot of men in my family. Men have this tendency to wolf food down. They love teasing me about my “little bites” and being the last one left eating.

I simply inform them I like tasting and savoring my food. ๐Ÿ˜‰

I like taking my time and not rushing.. nothing wrong with that is there?

Some tips for joyful eating

* Be mindful. Really, be in the moment of what you’re eating. Lose the phone, don’t stare at the TV and really focus on enjoying your food.

* Be aware of textures and flavors, appreciate how it all tastes and smells.

* Take your time. Honestly you may have to practice slowing down if you’re used to eating fast. You’ll have a better appreciation if you do.

* Savor the meal and learn to savor the relationships with those you have around the table. Over good food I’ve learned much about my family.

*Prepare foods you really love. Double win if you prepare foods others love as much.

* Leave any guilt you have at the door. Food and guilt have no place together.

* Look for new recipes that give you joy in cooking for you and your family meals.

Tell me…how do you view eating? Is it a joyful thing or one that is mindlessly accomplished ?

Monday Musings

So as I’m lounging on my sofa tonight drinking copious amounts of coffee I keep thinking it’s already Sunday night, yet it’s not.

Yay…one more weekend day.

It IS entirely probable my brain is fried from a busy day of hosting my 3 year old granddaughters birthday party with a house full of loud, active and busy kids hyped up on youthful energy and a dash of sugar.

Yeah, I’m pretty sure that’s it.

The birthday party was a success and my granddaughter embraced the day with complete wild abandon.

I would not have expected any less from her.

I joke she’s my spirit animal but really I aspire to live each day with the constant joy and enthusiasm she has for all situations.

Ah…but back to the weekend

That means time to work on more of my vintage and antique projects. I need more time! ๐Ÿ˜ซ

I’ve picked up some uber cool pieces the past couple weeks. Between doing pieces for my shop ( things are moving out fairly quick there..not a bad problem) I’ve picked up quite a few custom orders as well as repeat customers so I guess you can say I always have a project going on.

Not a bad problem to have.

Ok …I know you wanna see some of the goodies… ๐Ÿ˜

What about this turn of the century serpentine dresser?

It gets its name from the style of drawers..

The lady advertised *it needs work”. Thankfully, I have mad repair skills.

Oh…did I mention this beauty was 5.00?

Yes you’re reading right. It’s gonna cost a ton of labor but the end result will be awesome.

***listen to that confidence***

What about this old radio cabinet?

Yeah check out the original label in it…

I have a customer who quickly claimed it. She will put a stereo in where old one was…she wants it for her boys who collect records. I’m sanding and staining it for her.

And then I finished off this custom order. I got this old vanity and bench last summer. I showed it to a customer and she wanted it for a desk. The bench stayed with me for another project

Oh….here’s the after pic….

Sweet, clean and ready for a new adventure.

In more reflective thoughts….

I’ve got two things dancing in my head.

1. When did the world become so full of self entitled people?

AND

2. Do young people really have such a poor working knowledge of basic daily math?

Ok..my first thought.

This has been in my head awhile from various experiences.

Working at my sons shop ( ah.. dealing with the public) I’m often shocked at customers who think they don’t have to pay for a service or think they shouldn’t have to pay what has been charged or he should do work for free,the list goes on…. there are times I’m left speechless.

Hmm… or more like attempting to hold my tongue. ๐Ÿ™„

However I had a personal experience this weekend when a customer went to my shop to buy a piece of furniture. I wasn’t working on this day ( we’re a co-op and as vendors work a few days a month) she had previously messaged me about price and I told her what it was. Yet when she got to shop, she angled at getting a lower price. Her husband even suggested to checker they should get it for even less. Then went on to act shocked/annoyed they had to pay tax.

Like…dude. This isn’t a yard sale and do you even live in this country? This is a store…you pay tax. This is life.

Death and taxes… it’s a given.

Self entitlement. It’s an ugly thing in our society.

My second point.

I had two similar experiences this week. I had stopped at a new coffee shop to you know, share the wealth and to try their coffee.

After getting past the shock of my small cold brew being 4.33 I handed her my money.

10.33

You get it, right?

Now let me say I’m not the world’s best math whiz. I don’t know who ever thought that putting the alphabet in math problems was a good thing and I literally passed high school algebra by the skin of my teeth.

But daily working math? I’ve got that. I can count change back and run mental numbers in my head. I can figure percentages and do estimates etc

You know….Basic life math that we all need.

It appears a lot of young people can’t do that.

The young girl took my money and proceeded to hand me change as if I hadn’t given her the change with my bill. I told her ijust needed 6.00 back.

She then fished more change out and handed me that along with my change and I said I don’t need change, just 6.00.

She laughed nervously and said “ohhhh I get it”

I’m pretty sure she didn’t get it.

Then on another day in a drive thru. My order was 2.52.

I tripped the poor guy up handing him 10.52.

I waited…and waited…wondering if I was gonna get my change back. Finally he slowly handed my money out the window.

6.00.

I said “Hey sweetie I’m supposed to get 8.00 back” to which he asked for my receipt?

Then he carefully handed 2.00 more out the window. I imagined him standing there trying to figure out what fresh hell I was putting him through as he attempted to decipher how much money to give me back.

Oh. My. Gosh.

Is the younger generation so dependent on machines to think that they can’t operate with basic, easy skills?

Remember counting in ones,fives, tens, etc in elementary school? Isn’t that the basic idea in counting money?

What happened here?

When I mentioned it to my son ( who is a part of this generation) his response… they’re all dumb. ๐Ÿ˜ฑ

That may be a bit harsh, but it’s a disturbing reality in our society.

Maybe we should bring back home economics and basic life skills classes? ๐Ÿค”

Ok I’ll hop off my soap box now and on to complete randomness you could do without

Do you know Amazon has something called “chip fingers”?

For real.

And yeah, I didn’t know what they were either, but thanks to my little band of misfit friends I got educated.

Evidently they are like little socks for your finger tips so while you’re noshing on Cheetos or Doritos you don’t get those nuclear orange finger tips…I hope you aren’t eating those…. but if you do they are evidently helpful for keeping your fingers clean from eating anything messy.

Ah…how did we ever get along before?? I’ll attach the link so you know I’m not tricking you ๐Ÿ˜‰

https://www.amazon.com/dp/B0716QQ651/ref=cm_sw_r_cp_apa_i_mlnMDb2H2XRVF

Maybe you should buy a set and impress your friends.

Speaking of orange

Ii see all the fall stuff showing up in the stores, but honestly with Texas still rocking July like temps, it does not put me on the fall mood…at all.

Ii did recently give in and buy an adorable sweater with the anticipation that some day I may get to wear it…

I may have bought a thing or two else along with it…..

Seriously though, I’m ready for some of those perfect fall days.

Has fall showed up where you live?

In conclusion…..

My athletic shenanigans. This sums up exactly how I feel…….

I’ve been off running for months. Long story short, an x ray date with my sports doctor, me thinking I’ve done something that’s gonna need surgery and he presents me with “you have arthritis ” was not what I was prepared to hear.

I’ve been doing some PT work to stretch and work muscles that have gotten tight with a greatly reduced physical work load. Gonna see how some of this helps and just go from there. I’ll tell you this…I’m not gonna just take this and go lay down somewhere nor do I plan on giving up.

There will be an upcoming post on my PT adventures…so stay tuned for that ๐Ÿ˜œ

Meanwhile, I’m increasing my strength training days. I even upped my dead lifts last week to 185, so there’s that. Rowing is a good substitute for running so I will continue my rowing skills and of course, cycling. That should keep me busy, right?

Your turn….what’s going on in your world? Has fall showed up yet? What athletic activities keep you busy?

The Cost Of Healthy Eating

Occasionally I can keep things to myself, but not often.

Sometimes I just have a really hard time seeing nonsense and not calling it out… especially when it involves food and nutrition.

This is made harder by the fact there are sheer volumes of nonsense involving food and nutrition in the world today.

It hurts my head.

So in today’s episode of “Are you kidding me” I want to explore this thought about a food post I’ve seen multiple times circulating Facebook. I’ve seen it in other forms, this just happens to be the current edition of it.

Ah yes. The old “they make it so hard to eat healthy because it’s expensive ” line.

Let’s not miss they are comparing a cheap carton of fries available at any fast food place to a prepped carton of fruit in grocery store. ( insert eye roll here)

I’m just gonna cut to the chase on this topic.

What you eat is your responsibility.

Really.

I’m not sure why this is often hard to grasp and far to overlooked. Every single day I’m responsible for what goes into my mouth and the foods I feed my body.

Whether it’s optimally nutritional or not, no one is stuffing food in my face but me.

I call the shots.

Why then is this food post shared around like there are victims who have to eat junk food…or let’s just say…not optimally nutritional food?

You..me…we make a choice to what we choose to eat.

We are individually responsible for our food choices. It can’t be blamed on anyone but us.

So yeah, the first step to being real with this is taking ownership of your eating and the foods you eat as well as what you buy at the store or when you eat out.

With that being said….

Let’s get to the intent of this food post.

That it’s cheaper to eat non- nutritional food over healthy food.

Like anything in this world, there are a variety of price points on lots of things, food iincluded.

I may not often buy meat out of the fancy meat counter, but it doesn’t mean I can’t buy good meat in the other areas of the meat dept. I buy lean meats that are on sale and chicken which is always reasonably priced.

I have a budget to operate in, as do most of us. You can still operate in your budget and make good food choices.

Since they use the idea of fries for 1.00 ( obviously at a fast food restaurant) and the fruit is obviously the prepped and packed kind ( you ALWAYS pay more for that service!) at a grocery store I don’t find that much of a fair comparison.

Here’s what I will compare. Our local Wendys restaurant is a fast food place but they also offer lots of healthy options.

They have value menus with those 1.00 fries for sure, but they also offer 1.00 salads too.

I love their “real” salads on the menu though. They are often a tasty mix of veggies and fruit with nice serving of protein added with grilled chicken. I skip the creamy calorie laden dressings and opt for their light choices. Water is always my standard drink.

I can’t help but note….the salads are similar in price to a burger/fry/soda combo.

So what’s the difference?

The choice I make.

I love fries. They are like…pure deliciousness.

I also understand they aren’t an optimal food choice which is why I limit them to maybe…twice a month as a treat…

I fully understand though if I walk into that fast food business and decide to order a meal with fries then I am doing it because I choose to, not because it’s a good financial move.

We need to stop using that as a reason for poor food choices.

We are individually responsible for how we choose to fed our bodies.

What about the grocery store?

Pretty much a similar strategy applies.

Really, you don’t need cokes, cookies, and cheese puffs filling up your basket.

Is that stuff cheap? Yep.

But so are canned fruits, beans, tomatoes and other veggies. Add to that lowfat yogurts, cottage cheese and lowfat puddings

Eggs are an amazing and versatile food that are economical and can be used so many ways, for meals and snacks.

Buy real cheese in brick form and cut into cubes. Opt for healthier whole grain crackers and breads. Whole grain pastas and noodles are also other healthy low cost meal choices.

I noted the store brand “wheat bread” was 2.00 but for 89 cents more I got a more nutritional bread made with several grains.

What about fresh produce?

As the photo shows in my post, they’ve used a container of prepped fruit. I see this often in the store and it can be handy. However, you do pay for that convenience….quite a bit. Therefore, I really don’t see this as a fair assessment in this food post to eating healthy not being cost effective.

I do buy some prepped items. One of those is broccoli. I buy the huge bag but it’s convenient for me to use in salads, as a snack, or to throw in a pan and roast. I don’t mind paying a bit more for the convenience.

Mostly though I buy fruits and veggies I prep myself. You can buy many of those already prepped but since we are talking about eating healthy and affordable I’ll suggest prepping your own.

And shop seasonal foods! Last year the blackberry crop was amazing and almost every other week the large cartons were like …1.48…

I seriously ate my body weight in them!

Shopping seasonal on fruits and veggies is an economical way to eat healthy.

One thing our store has started doing is bagging produce that needs to move and marking it 50% off.

Let me tell you… I troll that dept heavy now looking for those tags! I’ve also experimented with new foods because they were on sale.

You may check to see if your store offers those mark downs.

Frozen foods

I understand sometimes the fresh stuff can go bad on you. It won’t if you plan meals with it ๐Ÿ˜‰

Anyway, frozen offers healthy foods, and they won’t spoil.

Corn, broccoli, mixed veggies, snap peas, black eyed peas, stir fry mix, edamame and fruits are all good frozen choices. ( I personally do not care for the green beans or cauliflower as I think they are bland and the beans are usually tough) if you can’t get fresh green beans ( the best) canned are a tastier choice.

The bottom line

I buy a variety of foods for my family. Treats are an enjoyable part of life but I also shop to buy nutritionally healthy foods too.

Buying a bag of apples or oranges is usually wthin the price range of a package of Nutter Butter cookies or Oreos.

Do both have an appropriate place? Yes.

Is one more important to a healthy lifestyle than the other? Absolutely.

Can we then suggest eating healthy is more costly than eating food that offers less nutritional benefits?

No. And why?

Because it comes back to what I started with. We are responsible for what we buy and eat. We are responsible for the food choices we make, good or not so good.

There are many, many healthy and affordable food options. We are not victims who have to eat junk food because it’s more “affordable”.

That’s the lie I’m sick of seeing circulated.

Healthy eating is quite affordable, however, you must be willing to eat that way and choose the healthier options that are available.

Tell me, do you think eating healthy is more eexpensive than eating non healthy foods? What are some of your favorite cost effective healthy foods/meals?