Spotlight on Watermelon

We are approaching that time of year here in south Texas.

The time of year where there are longer days, warm evenings and easier dinners.

One of the foods that make frequent appearances at our summer meals is the sweet and flavorful watermelon.

And not just for dinner but it’s also a cool, sweet, refreshing treat on a hot afternoon.

Let’s take a look at how this delicious treat breaks down…

Watermelon consists mostly of water (91%) and carbs (7.5%). It provides almost no protein or fat and is very low in calories.

The nutrients in 2/3 cup of raw watermelon are:

  • Calories: 30
  • Water: 91%
  • Protein: 0.6 grams
  • Carbs: 7.6 grams
  • Sugar: 6.2 grams
  • Fiber: 0.4 grams
  • Fat: 0.2 grams

You can eat a whole lot of it for minimal calories!

Watermelon contains 12 grams of carbohydrates per cup.

The carbs are mostly simple sugars, such as glucose, fructose, and sucrose. Watermelon also provides a small amount of fiber.

The glycemic index (GI) — a measure of how quickly foods raise blood sugar levels after meals — of watermelons ranges from 72–80, which is high.

However, each serving of watermelon is relatively low in carbs, so eating it should not have a major effect on blood sugar levels.

Don’t listen to health “experts” who criticize fruits because of sugars in them. These are naturally occurring sugars and not the simple sugars in cokes, candies or other sweet things.

Those…you definitely need to do in moderation.

The benefits of a fruit far outweigh the natural sugars in them that some people try to demonize.

What other good things does watermelon offer?

  • Vitamin C. This antioxidant is essential for skin health and immune function.
  • Potassium. This mineral is important for blood pressure control and heart health.
  • Copper. This mineral is most abundant in plant foods and often lacking in the Western diet.
  • Vitamin B5. Also known as pantothenic acid, this vitamin is found in almost all foods to some extent.
  • Vitamin A. Watermelon contains beta carotene, which your body can turn into Vitamin A.

Watermelon is an exceptionally healthy fruit.

It’s loaded with citrulline and lycopene, two powerful plant compounds linked to lower blood pressure, improved metabolic health, and decreased muscle soreness after exercise.

What’s more, it’s sweet, delicious, and packed with water, making it excellent for maintaining good hydration.

For the vast majority of people, watermelon is a perfect addition to a healthy diet.

Tasty ways to eat it

Really the best way is just a big slice, still in the rind, cold, and juicy running down your hands while you eat it.

Yeah, super messy but it’s also one of those fun easy ways to enjoy it

When I serve it with dinner I do cut it from the rind into neatly sized pieces for more manageable eating 🙂

Check out these ideas for watermelon

https://pin.it/k2nvmzfzkrea5n

https://pin.it/yfrlea4m2u4nxm

https://pin.it/cxm47jhlwk4kfm

Is watermelon a favorite summer fruit for you? How do you like to eat it?

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My Vintage Life

So it’s a dark and rainy night here tonight. I “feel” like I should be doing something “productive” instead I’m plopped on my sofa in oversized clothes drinking copious amounts of coffee.

I may or may not sleep tonight.

I decided I could be productive and write, but don’t feel motivated enough to have to think to hard writing on my usual health/fitness/lifestyle/nutrition mantra.

Yeah I do try and be on my A game when I deliver all that stuff…

Soooo…since I was goaded recently by a fellow blogger ( *cough * he shall remain nameless) that I hadn’t written a post recently on my other life….that of furniture flipping…vintage and antique kinds of goodies that is.. I decided tonight was the night.

That comes easy enough to chat with you over coffee Haha

My vintage life

You can find where it all started in my post on it here…. https://sassyfitnesschick.com/2018/07/25/the-journey-of-opening-a-vintage-business/

I often get asked “how long ” I’ve been doing it.

Me: I literally just stumbled into it last year. Like seriously. I did a piece or two. It was fun. The visions came without effort. People liked it and started buying it and well…here I am

I always joked my mom had all the artistic talent. And she did. She could paint all kinds of things and it actually looked like…rose’s or scenery, tiny details or whatever…

Beautiful.

She tried hard to “teach” me. Sigh…. my art work was less than stellar.

Along the way I learned my gifts were more “active” and just decided I had no creativity.

So of course it came as a surprise to me when the furniture thing came so effortlessly to me. I’ve been asked by lots of people if I could teach them how to do it.

Yeah, I could do that. But what I can’t teach is the stuff that’s in my head. The way I get almost immediate visions for pieces. The way I can see the end result already in my head.

I can’t teach you that.

It’s at that point I realized it wasn’t that I didn’t have my mothers artistic abilities, they were just…. different….and that was ok.

Not only ok, it was cool. Cool to do something that took a piece from ugly and hopeless to updated, beautiful and useful again.

I cannot begin to say how satisfying it makes my “work”.

I like old things and I cannot lie…

My son asked me years ago before I was even into this why I liked “old junk”. I have appreciated, for a long time, older things. It’s just gotten stronger as I’ve aged. Perhaps I just have a different appreciation for it.

They have a life and story to them that modern day items do not have. There is a “feel” to them. They have somehow traveled through time, families, traded hands numerous times and somehow I get entrusted with it.

The pieces bare wear marks, scratches, missing parts etc of the life they’ve lived. I never try and make an old piece look “perfect”. It has lived life and should still have reflections of it.

I’ll show you some projects..

I’ve done quite a few things now. I have literally a barn of cool things waiting for me….some personal…others to sell..

I picked up this 1930s radio cabinet last month for 25.00. I knew I was keeping it. I’ve repurposed it to use in my kitchen to hold linens and baking items

It’s pretty beat up from age. The top opens where the radio used to sit. We are putting a solid piece in so I can store linens. The details make me wanna weep they are so gorgeous.

Ok you wanna see it now?

The back isn’t finished yet…but you can see all the pretty parts. I hand sanded the paint back off all the details so they’d pop. I left the doors original for some contrast and because I always try and leave some of its former life if I can. This makes such a pretty piece in my kitchen now.

How about this old button box? It was so dark and dreary…I love how sweet it looks now!

That sold almost as soon as I posted it.

I found this awful, sad and crusty table at a thrift store but I could see its potential…

Look at how it transformed though!

How sweet is it now??

But then I found a vintage suitcase. Hubby asked what I was going to do with it. The corner was broken and crushed.

Me…with confidence…I’m gonna fix it up! Hahaha ( have I mentioned how much I love a good challenge?)

Let the repair work begin!

I dragged in some old weights to plop in corners while gluing damaged area….

Then the base coat after repairs.. can you tell which corner was broken down? you ready to see the end results?

Of course you are 😉

Not bad for a broken down suitcase right? I was soooo thrilled with how it came out.

Then I bought this old, brown antique table. Solid wood and heavy with gorgeous details, I couldn’t pass it up.

And it’s much brighter after pics …

Another piece that sold almost immediately:)

Ok I’ll show you one more…..

I got this cute vanity that was someone else’s better idea project they abandoned

And it’s transformed look….

I found the little bench a few weeks later and it was perfect for it.

I had been itching to do something in pink and black and this was the perfect set to work it out on. I had scored the black and white paper at the thrift store and wanted to use that too. It all came together so well.

It was all meant to be together ha

Do you love all things vintage?

Ok I’ll shamelessly plug my business page and you can follow all of my furniture flipping shenanigans there if you like.

It’s a page devoted to sharing with others my transforming work, selling some of it, and educating when I can on various pieces.

I do occasional posts here on it ( often in my Monday Musings posts) but my business page is all things vintage fun. Mostly furniture but I get other items as well. Currently bread boxes are the cats meow. They sell as soon as I finish them. Hubby was teasing me one week ’cause I had actually managed to get my hands on a few and I had one in my shop.

“you have four bread boxes.”

Me: Yep.

A week later they were all gone. 🙂

Ok so here is the page:

Find it…www.facebook.com/shadesofyesterday

If this wasn’t enough vintage/furniture flipping reading find a couple other posts here..

https://sassyfitnesschick.com/2018/05/22/the-art-of-flipping-furniture/

https://sassyfitnesschick.com/2018/05/23/steps-to-transforming-vintage-furniture/

I hope you enjoyed seeing some of my trash to treasures items!

Tell me…do you like old stuff? Are you a vintage lover or are you a more modern person?

One Size Fits All Fitness

Do you ever see clothes and the size is listed as “one size fits all”?

For a woman it’s almost the kiss of death meaning the garment may or may not potentially fit you like a sack..

If you’re a woman like I am, at 6’0 the probability is even greater.

Except now it’s a much shorter sack haha

Why then do people try to approach exercise/fitness and nutrition in that manner?

There is no one size approach. I know with so many new diets and exercise trends hitting the market its easy to get swept into thinking you have to follow one of them to “be successful”.

Let’s not forget social media with the constant barrage of same old fitness poses, looks and “ideals”. That alone can be overwhelming to alot of people.

With all of that in our face, where do we start?

First, it may be trial and error. You try different things till you find something that sticks with you.

Not what your neighbor or sister does. Not what you saw on social media that tells you you’re supposed to do, but the thing ( or things) that you want to go do. The things that make your heart race and make you feel alive.

I can’t tell you the times I’ve had people tell me they admire what I do but “they don’t run”

Ok well then, don’t run.

Easy.

The things that make me feel alive and I enjoy are mine. They may be yours too but they don’t or won’t necessarily be something you choose.

Being out on the road whether it’s running or cycling, working hard and putting in the miles, is my jam.

I love being able to challenge my body, push beyond comfort zones, and dig deeper into myself. It’s crazy satisfying.

And yes most people I know think I’m crazy for what I do.

Find the thing you love, and pursue it to the point people jokingly tell you that you’re crazy.

Bodies are different

Even though we are all designed the same, how we look, how our bodies will develop with exercise and good nutrition, will all be different.

We all have different genetics that determine our bodies development. Your best body won’t look like someone else’s best body and that’s ok! Embrace who you are and celebrate your own unique qualities. Be compassionate and loving to yourself. You don’t need to look like the girl or guy next to you at the gym and comparison is the thief of joy so don’t do that.

Rest

Listen if there’s someone who has struggled at times taking a rest day ( from workouts) it’s yours truly. This is most true when I’m training for something. I intellectually know a rest day or two is neccessary and beneficial, but I hated taking them.

Now I understand the value more.

Give yourself permission to rest.

Looking healthy

Here’s a big misconception. Looking healthy and feeling it aren’t always the same thing. There’s such a focus on “looks” today that we over look healthy as a feeling, an overall well being. Learning to eat well, with healthy foods, allowing for some treats, and exercising in a healthy way is nourishing to our mind, spirit and body. Yes we want to “look” healthy, but feeling it is even more important.

The energy you have for your days, the ease with how you do activites, the appearance of your skin, hair, eyes, how you feel overall and then yes, how you look on the outside all add up to total health.

You don’t always have to go all out

I’m saying this to myself too. I love workouts that are challenging. But doing ones that are shorter or a notch less than what I usually do is ok too.

I feel like that doing yoga. It’s such a different kinda of strength workout but it’s not like how flying down the road feels. It brings me down and reminds me there are times it’s ok to not be going all out.

Same for you too. Find times to do activities that aren’t your full speed ahead usual ones.

Lifestyle changes take time

They really do, but they are worth the time and effort invested. Don’t jump on the snake oil trains of “lose weight get fit in 90 days” nonsense.

It takes time, slow and steady, but the results are satisfying and worth it.

Focus on what your body can do

Again, being constantly bombarded with images of what we “should” look like or what size our ( insert body part here) should be or shouldn’t be you may be left feeling like you’re lacking or should be “better”

Recently I’ve read articles on stretch marks, cellulite, not having skinny thighs, getting a thigh gap, and let’s not forget how…. over the top tired I am….. of seeing huge butts in my fitness newsfeed.

Bigger butts are on trend now. Lucky me Haha

Seriously though….none and I mean none of that stuff matters when you’re running, cycling, doing yoga, lifting weights, rowing whatever it is.

The last thing on my mind when I’m grinding out miles are any supposed “flaws” I have..

I am aware though of how my body moves. How it responds to what I ask if it. The way it feels to pick up a bar loaded with weight. How my legs work to pedal strongly up huge hills or run up them or when I can simply use my body weight in planks or side planks or difficult yoga positions

Those are the things that matter.

Stop obsessing over size

When I first started on my health journey 8 years ago it became a game to get smaller.

Where it is important to be aware of weight gain, you shouldn’t be hung up on sizes.

The more I’ve grown knowing myself the more I realize it’s not about being small. I’ve built a strong, powerful body and I celebrate that.

Focus on building a healthy, strong body, not the smallest size or some arbitrary number on the scale.

So as you move along on your health and fitness journey remember you are unique. Your needs are unique. Your body will respond to what you do in different ways from someone else. There is no one size approach. Find what works best for you and go after it.

Tell me have you ever tried fitness or nutrition approaches that were not good for you or weren’t a good “fit”? What has worked best for you?

Saturday Snippets

If there is one thing that often seems to be a stumbling block to people who want to lose weight it’s this….

They think there has to be an “all or nothing” mentality to get it done.

Either they have to exist off of kale and water ( both of which I have nothing against) and live a totally miserable existence constantly checking the scale to see if a pound or two has vanished.

They go back to counting down the days till they can get back to “normal” again because they don’t think there is room in a nutrition plan for having a hamburger or Chocolate cake on occasion.

I feel bad when I see people choosing a complete deprivation plan. Mainly because I know they are setting themselves up for failure.

It’s the same when they choose a specific diet that eliminates food groups or severely restricts foods that make life enjoyable.

We just aren’t wired for complete and total extremes. None of us are.

Who wants to be at a birthday party watching everyone else eat cake or not enjoy a meal out that you splurge a little?

Freedom is being able to do those things and knowing the end of the world won’t happen because you did.

In our daily nutrition we should strive to eat well with a good balance of all food groups. Little daily healthy choices add up for long term success.

Each meal should contain good portions of vegetables and fruits and a good amount of protein ( about 30%)

A healthy lifestyle means getting the appropriate nutrients we need but allowing ourselves a bit of freedom to have that treat.

It means that we can trust ourselves enough with those foods to eat and enjoy it and move on with life. When we blend our favorite things into a healthy eating plan we are less likely to binge because we’ve restricted ourselves

Building an awareness of food in our life will help us learn balance but also will lead to a slow steady weight loss that will be permanent

And …you’ll have your cake and eat it too 😉

Spotlight On Asparagus

Asparagus. It’s one of those grown up foods that took me awhile to get into.

When I say a grown up food I mean I literally started eating it like, a year or so back.

I know. Late to the party but better late than never, right?

There are so many amazing, tasty, and healthy veggies in the world I’m not sure how I almost missed out on this one.

Ok, why should you eat it ?

I can imagine some of you curling your lip at the idea of eating this stalk looking tree type veggie.

Hold up…don’t dismiss it just yet

This giant veggie is one of the most nutritionally well-balanced vegetables — high in folic acid and a good source of potassium, fiber, thiamin, and vitamins, B6, and C. A 5-ounce serving provides 60% of the RDA for folic acid and is low in calories. You can enjoy this veggie raw or with minimal preparation.

The name for asparagus — a member of the lily family — comes from the Greek word meaning “shoot” or “sprout.” Now widely cultivated throughout the world, this regal vegetable is believed to have originated 2,000 years ago in the eastern Mediterranean region, where it was prized for its unique texture and alleged medicinal and aphrodisiacal qualities.

Asparagus spears grow from a crown planted in sandy soils and, under ideal conditions, can grow 10 inches in a 24-hour period. The most common types are green, but you might see two others in supermarkets and restaurants: white, which is more delicate and difficult to harvest, and purple, which is smaller and fruitier.

It could help with your weightloss goals

Asparagus—purple asparagus in particular—is full of anthocyanins, which give fruits and veggies their red, blue, and purple hues and have antioxidant effects that could help your body fight damaging free radicals. When preparing asparagus, try not to either overcook or undercook it. Although cooking the veggie helps activate its cancer-fighting potential, letting it boil or sauté for too long can negate some nutritional benefits. Overcooking asparagus could cause the vitamins to leech out into the water.

It can help with bloating

It can make your urine smell.

I know. Gross 101. It is.

But why??

According to Smithsonian magazine, asparagus is the only food to contain the chemical asparagusic acid. When this aptly named chemical is digested, it breaks down into sulfur-containing compounds, which have a strong, unpleasant scent. They are also volatile, which means that they can vaporize and enter the air and your nose. Asparaguisic acid is not volatile, so asparagus itself doesn’t smell.

What’s weirder than a veggie causing stinky urine is that not everyone can smell it. Scientists aren’t entirely sure why this is. Most evidence seems to suggest that not everyone can smell the odor, though some scientists think that not everyone produces it.

Ok but that really is the least of your worries. Eating Asparagus and all the health benefits it offers far out weighs the unpleasant effect of stinky urine ( this won’t last long)

Let’s eat

My favorite way to eat it is tossed with some olive oil, sea salt and cracked pepper and roasted till tender. I usually throw in garlic cloves and cherry tomatoes too. I add a little fresh parmesan at the end.

It’s amazingly delicious.

You can also grill or steam it. Honestly roasting veggies is my preferred way of eating them. I think it really enhances their flavors.

It’s really, really delicious with bacon wrapped around it ha

Your turn to weigh in. Do you like Asparagus? If so, do you have a preffered way to eat it?

Monday Musings

Good morning my fearless readers! Happy Monday!

Who’s ready for a new week?

Raise your hand if you’re reading this through bleary eyes waking up slurping your morning coffee. Uh…don’t slurp your morning coffee…

So one thing running through my mind starting this post is….well several things running through my mind….

What you may wonder could it possibly be??

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Am I the only one…please tell me I’m not…that cannot stand that “Baby Shark” song?

Tell me I’m not.

Just hearing it makes me cringe because I know it will then be trapped in my head over and over like a merry go round until I blast a dose of heavy metal into my head to get it out.

I think there are two camps on this.

Those who love it and happily sing along with abandon…

And those of us who twitch the moment it begins.

There is no middle ground.

It’s cool if you love it.. I just won’t be singing along with you.

In things that make me go hmmmm….

As I’ve shared before, I have a little business flipping old vintage and antique furniture. https://sassyfitnesschick.com/2018/07/25/the-journey-of-opening-a-vintage-business/

Measurements are like ya know, super important. I need to get the size of pieces for a variety of reasons so it really, really frustrates me when people post items for sale and don’t give any measurements.

For instance, I saw a gorgeous china cabinet. It didn’t look huge as so many are. I asked the guy and I got back “it’s 54″

So I responded back, ok its 54 inches tall? How wide?

I get back…”no it’s 5’4”.

This my friends was obviously his height. This was the only measurement I was offered to determine my decision on making a purchase.

Alrighty.

I can’t tell you the photos I’ve seen where people are using their body parts or small kids as units of measuring.

Recently I saw a kids play house. One of those “free you come move it” things. The guy is standing by the door with his arm raised to the top of door.

This was so you would understand how tall it was.

Problem here big boy is I don’t know if you’re topping out at 5’8…..or a bigger whopping 6’4….

How is this helpful to me???

My favorite by far was a table with a part of a leg in the pic. I honestly thought the leg photo bombed the pic…

Then I read description and it said…”table goes up to my knee”

You really have no idea how I laughed. I kept that photo and I pull it out on days I want something to send me into wild giggles.

Like Karen I have no idea what the distance is from ground to your knee…for real.

All this to say…is it really that hard to measure something with ya know, the typical measuring devices?

And speaking of measuring things. This week I was again wondering who on earth determines how much of hair products to use in your hair.

Conditioner often says to use something “the size of a quarter” and work through hair, Like… that isn’t a whole lot…

I bought a hair conditioner this week and it said to use 2 pumps… which is nothing… I mean come on Bob I’ve got enough hair for three people that whole “2 pump” thing isn’t going anywhere with me. More like 2 pumps per section of hair haha

Obviously, this cannot be a one size approach to everyone  but I’ve been left wondering how they determine that usage for customers..

I’m in denial…..

April is almost half over and Easter is rapidly approaching.

I have not bought one single chocolate egg, not one stuffed bunny, or plastic eggs for the kids to do an egg hunt.

I have a million baskets to make.

Yes, my adult kids still like getting baskets.

One year, and may I add, one year only, I had thought to be clever and make couples baskets.

I mean, the married ones live in the same house and all right? It shouldn’t be a problem.

Ha. Oh no.

I never lived it down…no one wants to share their chocolate 🤣

So besides baskets I’ll also be planning a tasty menu to feed the crew

I’m torn between traditional Easter food or going all southern and throwing a brisket on the grill.

I made this recipe last year and it was a huge hit….

https://pin.it/vfh2eax3wrli4w

Spring means more time outdoors…..

I have a hard time being inside when the weather is so perfect outside. Whether it’s working in the yard ( I cut miles of grass today with a push mower) working on my furniture or exercising, it makes me feel so alive to be in it

I’m looking forward to longer rides and serious sweat again.

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Nothing like the sun coming up on you 🙂

No matter how I mix up my workouts, being outside is always the best. I mean seriously, the world becomes my gym.

It doesn’t get better than that.

Ok your turn! Wanna weigh in on the shark song? What are your Easter plans? Do you enjoy working out in the “outdoors”?

 

Saturday Snippets

Welcome to another edition of Saturday Snippets.

Short, sweet and easy enough to go down with your morning coffee and whatever you chase it with.

Speaking of short.. I’m gonna hit on that thought with exercise today. It seems when people think of exercise they have the idea it has to be long and drawn out.

Don’t get me wrong. I love a good solid workout sesh and feel like I’ve not done enough if I come in under an hour. I love rides that I’m gone for awhile or days I did long runs and was gone for hours.

The reality is, sometimes we’re all short on time and we wanna get as much in our valuable time as possible.

Yesterday I got up and per usual had my list for my morning before me. I had to be gone from home by a certain time and knew I didn’t have my hour( plus) to spend hefting weights.

I spotted one of my HIIT workouts I have written down and decided.. hey a fast and furious 20 minute session is where it’s at today.

This one is all about using just your body weight, although I added weights to a few things to make it harder.

I alternated rounds doing pushups then renegade rows with my 25lb weights.

I used a 25 lb weight plate to do butterfly situps.

The beauty of these workouts is you can modify up or down depending on your fitness level.

( ok and maybe I just wanted to squeeze in a little weight work too 😉 )

It’s pretty straight forward after that. I set my watch to cardio, then knocked off as many rounds as possible in that time.

Today it was “only ” 4. Then I realize that makes 120 situps Haha

I ended just planking as long as I could after everything and not just 30 seconds which is ridiculously easy for me anyway. I made it to the 2 minute mark.

I’ll tell you these workouts always leave me feeling it and I need that. It challenges me in a different way. I know my time is short and I have to work hard, and I’m horribly competitive and want to do as many rounds as I can 🤣

You can make your own HIIT workouts up by using any combination of moves. It can involve having some weights or just bodyweight work.

Remember to warm up for about 5 minutes before starting, and good form is always key so if you start to tire or hurt slow it down or modify what you’re doing.

And if you are struggling to get into an exercise routine, 20 minutes is a short sweet way to get started.

It may not be easy, and you’re gonna sweat, but it’s short and you’ll be on your way to your day.

Tell me. What’s your favorite short and sweet workout?