Spotlight On Yellow Squash

It has come to my attention I haven’t done a food spotlight post in a red hot minute.  I selfishly love doing them because I usually learn a lot more about foods I love and enjoy than I knew before I started researching the details for a post.

Me like… “wow! I’m eating so healthy!” haha

Seriously though, can you go wrong with veggies ?? I think not.

I decided to focus on one of my favorite “go to” veggies, the humble yellow squash.

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Yellow squash, also called yellow zucchini or summer squash, is a hot weather vegetable picked in its immature stage to ensure a thin, edible skin and sweet, soft flesh. This squash typically ranges in size from 6 to 8 inches long, although it can be smaller, depending on when you pick the fruit

With the recent massive recall in the states on romaine lettuce because of e coli, the shelves have been stripped bare in stores and salads, well just haven’t been happening.

Yeah I know there’s “iceberg” lettuce, but really, why does that exist??

Anyway, I digress.

Not making salads ( a huge staple in my meals) I was looking at other creative veggie ideas while we waited for the lettuce to return.

One of my favorite ways to use squash is to mix it up with other things, like zucchini, cherry tomatoes, and some red onion, add some sea salt and crushed pepper, mix up with a little olive oil and roast in oven on a high heat. I then but it under the broiler for a few minutes to “crisp” the veggies a little.

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I cannot tell you how seriously amazing it is.

Wait. First you need some nutritional facts.

One medium squash has a whole 32 calories!

One cup of raw, sliced yellow squash contains 18 calories. This low-calorie vegetable is an ideal side dish if you wish to lose weight. Yellow squash essentially has no fat — a 1-cup portion provides only 0.2 g.

A 1-cup serving of raw yellow squash provides you with 3.8 g of carbohydrates, or 2.9 percent of the 130 g suggested daily. Carbs serve as the main supply of energy for your body. Yellow squash also helps you consume the fiber you need each day; 1 cup contains 1.2 g. Fiber can play a critical role in helping you lose weight. High-fiber foods satisfy hunger better than low-fiber foods by providing more bulk in your diet. Fiber also helps regulate bowel movements and decreases your chances of developing diverticulitus, a condition that affects your colon. Include 25 to 38 g of fiber in your diet every day.

Yellow squash serves as a good source of vitamin C — each 1-cup portion contains 21.3 to 25.6 percent of the amount your body requires daily. Ascorbic acid, another name for vitamin C, is an antioxidant that blocks cellular damage from free radicals, helping to slow aging and possibly decreasing your risk of heart disease, arthritis and cancer.

One portion of yellow squash also provides 8.6 to 11.1 percent of the daily recommended value of manganese, an essential trace mineral.

Have I convinced you to try it yet?

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Just ignore my massive tree in background photo bombing me 😉

Listen if you’re sitting behind your screen gagging a little ’cause the only way you ever had it is when your Mom boiled it to death in water on the stove turning it into a form of mush well… I’m sorry she ruined you for it 😉

But wait! You’re all grown now, you should give it another chance and try it in some different recipes or try it like I suggested to you, mixed and roasted with other veggies.

It’s a winning combo to eat foods that are filling, nutritious and low calorie.

Of course I’ll offer some recipes for you to try.

 

 

 

Your turn! Do you like squash? Have you tried it? If so what’s your fav way to eat it ?

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It’s Easy!

It’s easy!

That’s such a relative term, isn’t it? What is easy for one person, may not be so for the other.

Webster defines easy as ” achieved without great effort, presenting few difficulties”

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Reading has always come easy for me. I loved it as a child and was a classic bookworm. Summers were for dragging bags of books home to get immersed in.

Words come easy to me. It’s satisfying to use them in creative ways, to paint pictures and to be able to describe and tell a story.

Now imagine my shock when one of my sons really didn’t like reading. At all.

Why? Because it was work for him. It was hard and he had to have no distractions otherwise it didn’t “stick”.  Words were hard and he did not find the joy in it that I did.

It’s precisely why one year, I too, read “Where The Red Fern Grows”, out loud to him.  In reading it to him, it somehow stuck better, and even though he was older we both enjoyed that time each night reading a chapter so he was ready for the quiz the next day on it.

Word got around that was going on and soon his friends who hadn’t read would ask him…”so what’s going on in the current chapter?”

But ugh… seriously… damn sad book. Tears fell for both of us.

Easy.

Reading and words were easy for me. My son struggled.

I guess we can see this applied almost anywhere in life, right?

The shining athlete, the top scholar, the jack of all trades who can seemingly do anything,  the cook who effortlessly whips a gourmet meal out of nothing but flour, salt, beans and some peanut butter.

Ok, I’m teasing on that, but we all know that ONE person who can work with nothing and make something, and Suzy Q is struggling to follow directions on a box.

Easy.

All of us can do things, can strive for improving on them yet it will never come easy.

Math.

For the love of numbers, I hate math. I’m always semi in awe of people who wield numbers the way I can words.

They look at those algebra equations and it all….makes… sense.

Amazing.  Like how does your brain DO that??

I barely, and I mean barely, skated by my last math class in high school and I really think it’s ’cause my teacher just had a level of mercy on me.

And I did show up for extra tutoring so there was that…..

I was never, ever so glad to say good bye to math class. It’s what freaks me out about ever doing any college stuff. I took a practice exam once for the English and nailed it off the charts.

We won’t discuss the math one…… 😉

Easy.

Easy for some, but not for me.

Hold on… I’m going somewhere….

I was thinking a few times this week during my workouts how some things I view as “easy”, most people think are crazy and can’t imagine doing.  They view it as ridiculously hard.  Hubby tells me all the time he doesn’t know how I do what I do.

This usually comes when we’re driving up a huge hill and I’m telling him what it feels like on bike or foot.  Or telling him about my run/bike/run sessions.

I do it. I don’t think about it. It’s work but it mostly comes easy for me.

Recently doing dead lifts I thought how they weight was starting to feel not as challenging. I’ve been doing around 140lb, at a 3 set 10 reps as a part of my strength  training.

Now some of you who lift a lot.. no laughing.

I try not to overwork my body on weights because training right now, I hit the road the next day and sometimes my legs and lower body are asking why I killed them the day before.

Strength training is icing on the cake for my other sports.

Here’s the deal.

In the term of being “easy”, it’s not.

Honestly, to think of lifting something weighing 140lbs straight up off the floor would seem like work.

My body is going through this wonderful thing called adaptation. I’ve been doing it long enough now that in some ways it’s starting to feel easier, but really, I’m just getting stronger and it means I’m going to have to up my game soon.

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It’s taken a bit of work for this to not feel as hard anymore….

 

When it comes to exercise, so many people put at the top of the list, it’s hard.

Why? Well, because in the beginning, it is!

Exercise can quickly reveal to you that you are out of shape and need to be doing it more.

No one likes that feeling.

Exercise really, I don’t think, comes “easy” to anyone. Well, at least in the beginning stages.

And if you’re wanting to continue, grow and improve, if it starts to feel easy, you should be looking at the next step.

How do I get to the easy part?

In the running world, we talk about base miles. Basically, a foundation that you can build on. You train and work in certain mileage that allows your body to get stronger and make those adaptations that come from the rigors of running.

So many cool things change inside your body as it adapts to it. These changes are good and allow you to stay on your feet longer, work harder and go farther distances without injury.

I didn’t wake up one morning and just decide to go run a marathon. It took months of training building my body and adding more mileage each week.

This is how you need to approach getting into a new exercise regime.

It has to be slow and steady, no matter what activity you may choose to participate in. Doing it in this manner not only keeps your body from hating you the next day, it encourages you to keep pressing on to the next step.

And for you the next step might be literally committing to evening walks around the block.  Or it could mean increasing your distance if you’ve stayed at the same distance forever. You could be thinking of dusting off the bike in the garage ( and you better be wearing a helmet!)

Maybe you want to start lifting some weights. I can’t stress enough to make sure it’s heavy to make you work. I mean maybe 4-6 reps before you can’t lift one more.

Find a starting point and then build from there. Always be mindful to do enough, but not to much in the beginning, to avoid injury.

With a careful, intentional approach, in time you will find yourself thinking that what once seemed so hard, now seems easy.

Tell me. Can you relate? Have you moved from a point of it being hard and painful to feeling easier?

 

 

Progress And Improvements

It seems when it comes to the subject and actuality of weight loss and health improvements there is a common thought that it should be big, bold, and dramatic to be counted as worthy and notable.

What? You only lost one pound this week?

Throw in the towel.

Have you ever seen one pound of fat? You may rethink that idea.

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Yet, we approach our attempts to lose weight and get healthy like that, we dismiss the seemingly not so important looking for something bigger and more grand.

We want that dramatic 5lbs gone in one week like the ad on social media promised. We want to be able to run faster and longer after just a month of starting to run. We think we can lift heavy like the guy at the gym ( only he’s been at it for a lot longer so he can lift more than you)

Stop being dramatic

I really write that in a joking way, but really, stop looking for the big and dramatic as “proof” there’s something going on for all your efforts.

When you or I or anyone decide we are going to take steps to start changing our lives, our bodies, or our mindsets, it will take time.

You don’t want some of those “instant” results. They just don’t last.

Progress IS progress.

Why have we been trained to think if we don’t always have big impressive things going on, it’s not worth our effort?

I was out on a ride a few weeks ago thinking about how I have to work my way back up to a level that I had last year before the duathlon. Sometimes I think it’s “unfair” that if I back off ( as I have to at a point ’cause I can’t stay in peak forever ) that I have to begin to build back up to that level of fitness again.

Like, why can’t it just permanently stick?

Ok in all fairness, even in my not “peak” condition, I still have a higher level of physical fitness than someone who doesn’t work out, but I also have tons of room for progress and improvements in my game.

This was brought to my mind a few days ago in a new way as I took on a fairly huge hill, scaling it quickly and barely being out of breath that I had made progress since I started getting back at it a little over a month ago.

Building up your fitness level takes time, consistency, and uh, some more time.

Trust me, I took a brief moment to celebrate that victory at the top before I was plunged down the backside of that hill at full speed, before I turned around to head back up.

I was making progress.

The self improvement game

Maybe my progress is more than you want to think about or nothing you’d ever do. But you’re still gonna have ways of assessing how you are doing when it comes to your health and fitness goals.

We need to stop dismissing small victories as if they are nothing, when the reality is, they lead to larger victories.

Trust me, it took lots of smaller hills and lots more miles before I got to the point I am today.

If you start to focus and pay attention to those small things you will not only feel more grateful for what you are doing but you will appreciate reaching the bigger goal even more when you get there.

It’s such a journey for me to mentally look back at what I’ve had to do, to get to where I am today. I can see those smaller things so much more clearly as learning opportunities.

As you move forward whether it’s a process of losing weight, training for an event, or just wanting to be able to do something new on your own, be aware of those small steps leading you there.

What does progress look like ?

Each of us could answer that in a hundred different ways.  But overall, progress should involve a forward movement towards our specific goal.

Let’s consider losing weight. Setting aside the scale, or clothes fitting looser, which is everyone’s overall idea of “success” and “progress”.

Maybe there are other areas you haven’t considered….

Have you learned to listen to your body better and eat when you’re hungry and not just bored?

Or learned to eat enough to satisfy you without being self indulgent?

Did you bypass the fast food place on the way home for a “snack”?

What about making better food choices over poor ones you used to have?

Are you learning to speak kindly to yourself if you are used to speaking negative self talk?

Have you learned more to value and appreciate your body even if you don’t like something about it?

Do you celebrate more moments of self awareness and stopping yourself from impulsive choices?

Can you step on the scale and see a pound lost and celebrate that as being a bit closer to losing a 5 lb. goal?

Have you let go of old, tired food “rules” and “guilt” to embrace living and enjoying life, which also has food as a part of it?

Have you learned to see food as, food? And not label it “good” or “bad”?

What about in the ways of physical fitness?

If you couldn’t even get the desire to get off the sofa before but now you are at least going for an evening walk, do you see that as progress?

Do you see overcoming obstacles that challenge you and you push through as progress?

If you could hardly walk a mile when you started but now are doing 3 and considering signing up for your first 5K, well yeah, I seriously hope you see that as… progress 😉

Do you do strength training? Can you lift things now that used to feel like you could barely squeak out 5 reps before you fell apart?

Do you feel stronger?

Can you lift more, go longer, push through things you previously didn’t?

You my friend, are making progress.

Of course we don’t want to dismiss things like…

good lab results at the doctor as evidence of changes going on in you from the choices you’ve been making.

Or the fact you have better mental clarity, feel less anxious, are more focused and perhaps are sleeping better because of choices you’ve made.

Perhaps you’ve gotten your relationship with food in order. Maybe now you have it in the proper place it belongs and you call the shots, not food.

And ok, yeah, it is cool when you’re jeans get looser, let’s be honest.

So many things we do are actual steps to progress and improvement with our health and fitness. We just need to learn to appreciate them and not minimize them as not as important as “just” losing weight.

If we take a careful look at all we do, it can encourage us to continue to press on in our journeys and not become weary and frustrated and make the ( not best) choice to give up and go back to our old, unproductive, unhealthy ways.

Choose to see progress and not instant results. It will make your journey far more enjoyable.

Tell me. Do you look for progress in yourself, or do you want to jump right to the end results quickly?

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Science Or Snake Oil

As a writer, there are many paths my mind goes when it comes to sitting down and deciding what I want to let out of my head. Sometimes I just feel like talking about life and things going on. Other times, because my blog is about health, fitness, living well and maintaining a healthy lifestyle, my focus is zeroed in these areas.

One of the topics I haven’t written on lately is the ongoing, ever present, collection of products to “help” people lose weight.

Ya know, gimmicks and what not. People happily, willingly, fork their hard earned money over for the latest smoke and mirrors in an attempt to unload fat magically overnight.

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I hate to break it… but it just doesn’t work…or maybe for awhile they are encouraged and see some initial water weight loss and that can spur someone on to keep going… but it’s rare.

Most of the time they just have lighter bank accounts once the novelty has worn off.

So I’m on my soapbox again….

in the mega million dollar “health and wellness” industry, there’s always a new kid on the block. There’s always some product that makes people hopeful that maybe this time, this new thing, will do the trick.

There’s one that recently caught my eye and of course I’ve started digging and reading on it.

I love when the … what do I call them? the sellers? business people? distributors? boldly post the ingredient list as if to proudly say “SEE this is what’s in it. All good and natural ingredients”

It just helps me so much. It helps my research to ferret out all those magical ingredients that lead to sweet dreams of health and being goal weight thin.

Gosh one ingredient, I do not exaggerate, has as many letters as the entire alphabet.

For real.

It should also be noted that the person writing the review and nicely breaking down all the ingredients ( they obviously sold product X) first off mentions (that this product that contains all the letters of alphabet) is chemically demonstrated….

So there’s that, whatever that is.

Let’s establish this….

Just because a product tells you it’s made of “all natural ingredients”  doesn’t really mean squat.

The term “natural” is common in the supplement industry, but doesn’t always mean it’s safe. In fact there is no legal definition for natural. Often many plants that grow in nature can be deadly and natural supplements can still have added unnatural ingredients.

All natural  supplements don’t always mix well with other medications we may be taking. be sure to consult with your doctor before taking any.

Pay attention boys and girls, the “all natural” thing is a huge marketing and selling gimmick designed to make you feel comfortable and good about using their products. It encourages you to buy them because, well gosh, it’s all natural so it’s gotta be super good for me, right?

Don’t buy the hype.

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Other things to consider..

Do you know the FDA ( food and drug administration in the U.S.) has actually banned many  “natural” substances that were being put into diet and weight loss aids and products?

Why you may ask?

Oh because of pesky little problems like accelerated heart rate, shortness of breath or even heart attacks from the stimulants of these “natural” products.  Many of these natural ingredients are actually mother natures version of “speed”. They can accelerate your heart and breathing, leave you feeling jumpy, nervous or agitated or provide an upset stomach and headache as well as (maybe) have effects of curbing appetite ( most likely from other said issues it causes)

In the US, herbal products and food supplements are largely unregulated.

That is, the products are not screened or subject to FDA approval
prior to their going on the market.  Rather, it is the product
manufacturer that has the responsibility to make sure that anything
being sold as a food supplement is safe… or to determine how much of what to put in the mix of everything.

For that reason, you will often see statements on herbal products or weight loss supplements sold in the US to the effect of:  “This statement has not been evaluated by
the FDA. This product is not intended to diagnose, treat, cure, or
prevent any disease”.

Let’s look at a current example….

one of the “natural” products on the market today that everyone is jumping on is green coffee bean extract derived from unroasted coffee beans. It is currently among the worlds most popular weight loss supplements.

Basically, keeping it short, it’s claim to fame is supposedly to cause more fat loss by increasing body heat.

Green coffee bean extract comes from coffee beans that haven’t been roasted. Coffee beans contain compounds known as chlorogenic acids. Some believe these compounds have antioxidant effects, help lower blood pressure, and help you lose weight. Roasting coffee reduces chlorogenic acid content.

It’s interesting to note in all the articles I read it stated it “may” help with weight loss or lowering blood pressure etc.

There isn’t much testing or proof done on this topic to be totally conclusive and because of this there is always a lack of evidence on it’s safety. Studies are small, not long term and for the most part poorly designed.

Because there is no regulation on this manufactures can use the amounts they choose in their products. As mentioned previously, the jury is still out on the fact there isn’t enough evidence to support the claims for this product.

Speaking of evidence ….

As I read this glowing report on this particular product, she indicated “studies” had been done on the effectiveness of it. Well, of course I wanted to see who had done them and what some of the results were.

I mean, in all fairness, let’s see what they revealed. Maybe I was being a bit unfair.

Well, it turns out the studies were actually done by the company selling the product. I might be a wee bit cynical here but, I don’t see that as some kind of scientific, conclusive proof.

And of course the contestants who used said wonder product, were losing all the weight.

A company doing their own testing, to me, is not the most compelling evidence.

In summary….

not just this product but thousands  of others are not well tested, have limited evidence for their claims, and are not regulated by food and drug administration on any level.

It’s important to be mindful of what you take, especially if you already take medications.

Also understand that as sweet, good or well intending your pedaling neighbor or family member is, they are simply regurgitating the company driven info that comes to them in their sales packets. The majority most likely know nothing of the effects of ingredients that  are in products  beyond what they’ve been told.

And of course there is the simple truth that you will not find a magic formula to help you quickly knock off the weight to get your dream body.

You just have to get that the old fashioned way. Sensible, healthy eating, the right amount of calories for your body and purposeful exercise, that and  that alone is your key to success.

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Food And Guilty Feelings

Food and guilt. If there’s ever a time I hear people talking about what they ate and feeling guilty over it, it’s after a holiday.

We just wrapped up the big celebratory 4th of July here in the states on Wed.  A summer holiday offering all kinds of tasty food treats… everything from outdoor BBQ, hotdogs, apple pie, salads etc it’s a day built for family and food.

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Now I’m not gonna verbally slap you if you are one of those who take on guilt for eating or eating to much or eating all of your favorite thing ( where DID those brownies go??)  but seriously, guilt and food do not and should not go hand in hand.

However it is a tendency for people to do so, especially after a holiday.

Why do we have those feelings?

Seriously. Why do we food shame? Why do we entertain thoughts of guilt when food is such a huge part of our lives and is enjoyed with family and friends?

If we indulge and we’ve labeled foods as “good” or “bad” and we indulge in the “bad” then we somehow have put ourselves into categories of good or bad, strong or weak, worthy or unworthy.

“I didn’t eat dessert while everyone else did. I am stronger than they are”   or “I ate dessert and I’m  trying to diet. I’m so weak.

As if being strong, good and worthy somehow makes us better for passing on the food or eating that extra brownie makes us weak and unworthy.

Both ways of thinking are not right.

Both ways can lead to dysfunctional thinking with food. If you missed my post on food and dysfunctional thinking, find it here   https://sassyfitnesschick.com/2018/06/06/food-and-dysfunctional-thinking/

In some ways we are wired to restrict ourselves and when we let go of that “restriction” those negative feelings can come.

But hey… get this… our inability to resist “forbidden” foods isn’t a moral failing… ok?

It might not be the best for you to go back for a third serving or eat until your stomach is stuffed and tight, but it’s not a moral failing.

I hope in time, if over eating is a problem for you, that you can get balance to that in your life.

But feeling guilty when we are hanging with friends or family and eating food while having a good time, well it’s not right.

I mean at Christmas when I make my famous cut out sugar cookies that I adore ( seriously they are  made with a whole pack of real butter, and a package of cream cheese) I eat them… and I don’t always keep track of them either.

Does anyone really NEED a sugar cookie… or 12… ?  I’m not that bad… but you follow.

It’s all about that balance…..

When we put those foods into “good” or “bad” groups and restrict ourselves, the more prone we are to want to eat what we’ve deemed “bad”. Then when we give in and eat them ( maybe at a holiday ) then we tend to over indulge, over eat, because of the restrictions we’ve placed on ourselves.

I mean, isn’t a holiday the perfect time to take the brakes off and just let it all go? Ugh.. the times I hear this at the approaching “holiday season”

Then enter our friend, Mr. Guilt, who is there to remind you of what a failure you are and how you’ll always be weak to doing this and you might as well give it up and forget about it..

But here’s a novel thought…..

When you have balance to your eating, you don’t have the good food/bad food game going on.

Food is just food.

Some foods definitely do not support an overall healthy lifestyle and shouldn’t be heavily indulged in, for sure.  On a daily basis our eating should reflect good, natural, healthy foods to maintain a balanced weight and health.

A current example in my life I can share is this. The other day I really, and I mean, really, wanted French fries.

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They are hands down at the top of my “favorite non-essential foods” list.  I rarely eat them.  Why? Because I know (overall) a frequent intake of them does not support my health and fitness goals.

I also know, having them occasionally won’t sabotage my fitness level or overall health.

So I went to a place I knew wouldn’t disappoint ’cause if I’m gonna eat them, they better be good.

They were amazing. Hot, crispy, salted just right. Totally worth every useless calorie.

I enjoyed them, no guilt attached.

So how do you make the guilt stop?

Ok let’s be honest, at a point, you know you’ve had more food than what you really need, right?  Unfortunately those feelings just become a vicious circle of feeling bad, then eating again to feel better about feeling bad.

The reason we feel this way is what I mentioned above, the place of restriction so many keep themselves in.

When you don’t restrict yourself it means all the food is available to you. It takes power away because it’s no longer in the “off limits” section.

That may seem scary to some of you… I mean… nothing restricted? what if I just go crazy and eat it all the time?

What if you do? I don’t think you will though.

I tell you,  even if you may be tempted to have your favorite thing for days, the novelty will wear off. You may not want it at all because now you won’t be thinking of it as something you “can’t” have.  In time those foods will have less and less pull on you, meaning when you go to a holiday meal you can enjoy the things you love without going crazy because well, you haven’t long term restricted yourself.

It’s a pretty free place to be.

How to stop food guilt.

My mom used to say “what’s done is done”

If you’ve had a moment and you know you went overboard, nothing is gonna change that.

You CAN however learn from it.

Forget the whole “negate what you ate” nonsense by thinking you’re gonna workout extra hard the next day. You can’t undo what you ate. You can get up and go workout as you always do and that will be fine.

Think about how you feel afterwards. Do you really like the feelings that come with it? Now days, I tend to get annoyed with myself for mindlessly eating something that offers no benefit to me. I know better and therefore, get frustrated that I didn’t do what I know to do, which is walk away.

Stop restrictive thinking and behaviors.  So what if you might have a day or two where you slip or make choices you aren’t happy with?

Welcome to the club, we all do it.  The key is to keep moving forward, learning from the choices we make and growing in positive ways.

Don’t quit. For heavens sake don’t quit.

Stop shaming yourself. Own what you did and move on. Like anything, with repetitive practice, the things we do become new habits. In time you will learn to eat with a healthier balance and check system.

Make a list of five foods you enjoy but feel guilty about eating.  Write down the reason why you feel guilt over it. Is it rational or irrational? Is it scientifically true?  Then for each of those write something positive about it. It’s taste, nutritional value, how it smells, feelings it evokes. There is no right or wrong answer to this.  Then allow yourself to pick one of these at a time, eat it, think about it, enjoy it.  What do you enjoy most about it? If any guilty feelings come up, use your positive statements to push them away. In time you might determine some foods on your list aren’t worth keeping and that’s ok too.

Guilt and eating do not need to go hand in hand, it is another form of how our thinking has become disordered with food.

Remember food guilt at it’s best is emotional baggage. Learn to let go of it.

Your turn. Have you ever struggled with guilty feelings and eating? How did you overcome them? Or do you still struggle with those feelings?

 

The Pursuit Of A Dream Body

I was updating my Instagram account recently and after I had finished was just randomly scrolling through different accounts. I follow so many people who are strong and active. They are amazing athletes and their physical bodies are carved from the work they invest to their sport.  They do big things that encourage and remind me I can keep on shooting for the stars when it comes to pursuing bigger goals.

Then there are the accounts that are almost **yawn** same old, same old,  women posed into a mirror, butts popped out ( the bigger the better now days, right?), tight shirts with artificial breasts spilling out, zero body fat, lean abs, plenty of makeup…. you may have seen pages like that. Many proclaim to be fitness trainers, personal trainers etc

I’m not like, being critical here, I’m just saying my goals and efforts are aimed in a different direction. What I choose to follow reflects my pursuits.

I want to be out working hard and looking like a hot mess with no make up, sweat flying every where as I crush another workout…or it crushes me… haha

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My oh so glamorous IG photo 😛

 

As I glanced at one of these accounts one of the captions jumped out at me.  I’ve seen it before in various places…

“Contact me to help get your dream body today!”

Listen, the amount of fitness “coaches” on IG is as plentiful as flies at a summer picnic on the potato salad.

Some are most likely legit, others, well the jury might still be out.

That being said, no one will help you get your dream body but you and few will achieve it.

Ok, so why won’t they?

When I got my Charger R/T Max 2 years ago, I was a happy camper. ( I still am) Aside from looking like it can eat your lunch, I can hit it on the highway in mere seconds to head spinning speeds ( hubby loves it when I tell him that…. haha… not.)

Not to mention it has tons of other super cool features too it but this isn’t a car and road post so I won’t bore you 😉

The car I would’ve LOVED to have scooped up if ya know, the money thing wasn’t an issue, would’ve been the Charger SRT Hellcat.

Hello 0-60 mph in 3.4 seconds which makes my 0-60 in 8 seem…slow….

There are limited editions made each year and they also go to people who bust their butts and work for them. The people who own them have had to invest a lot to get that amazing car. They don’t have it without putting in the work for it.

You following me here?

People who have amazing bodies or maybe their “dream” body, have had to bust their butt and work for it. And they have to work hard.

Well what does that look like, the illusive dream body?

Well, that of course could vary person to person. So many women today seem to want what’s pushed on them through social media or what they see in magazines.  I guess it would be a similar thing for guys too.

I mean really, when I started on my journey 8 years ago if you’d asked me I would’ve said my dream body would be strong, functional and most of all healthy. It’s still at the top of my list now, even more so.

I’m not overly hung up on having my body try and look certain ways.

Abs though… ok… well maybe those are up there… 😉

There’s just something about those lines and ripples that I kinda dig. And being that I’m getting closer and closer to my Senior citizen discount breakfast, I consider it a victory of sorts.

But that doesn’t come without work and effort. And sometimes I’m more cut depending on my training and how lean I’m getting. It’s a process I’ve learned to roll with

Really though, my goals are to keep my body strong and healthy so I can do life and do my athletic stuff for a long time. I don’t need to try and shape myself into the current “trend”. I have though, been shaped by the very activities I enjoy doing so it’s almost a side effect, my changing body composition, to what I do.

It’s ok though to have your own personal goals or perhaps “image” of what you want to strive for. In fact, it would be helpful pursuing it if you did know what you wanted.

Maybe your ultimate dream body would be losing weight and being 50 pounds less.

Perhaps you want to strive for a weight you were when you were younger ( not always the best sometimes) the weight you were when you were younger might not be as suited for you being older when 5 or 10 lbs would be more flattering

You may want to have a body with more visible muscle or maybe you want a body that can go run a 5k. Maybe you haven’t been able to run and it’s a dream of yours.

But for the illusive body of strong muscled proportions with low body fat and seemingly perfect appearance, like the Hellcat, most will not invest what’s required to make it happen to own it.

It’s that discipline thing

We aren’t given things in life, for most of us, we have to work for them. The same goes for our bodies.

When I see someone who’s really fit, and yeah they stand out, it’s hard for me to not admire them. And I don’t mean in a weird way, I admire them for what I know it took them to get there, I admire the discipline I know is a part of their life because that’s the major thing to starting towards any goal.

It takes discipline to get out the door, to the gym, to run, to cycle to intentionally go lift really heavy things. It takes discipline to go to Crossfit or those nightly classes for strength. It takes discipline to eat well and past on foods or drinks that don’t support those goals.

But we want the easy way sometimes, right?

Nothing makes me feel more sad than to see smart people commenting on weight loss posts clamoring at the latest “miracle” that will quickly help them lose weight and get their dream body. The sad fact is, all they will lose is their money and even if it did work, it certainly wouldn’t teach them the discipline and drive needed to be successful at it, and keep at it.

The bottom line is, people just don’t realize how hard it will be.

All the other factors

there are so many other things that will hinder someone from the pursuit of their “dream” body.

  • Procrastination. Stop putting it off till “Monday” or after a “holiday” or whatever, just start. Procrastination is the killer of dreams.
  • It’s hard! Understand changing your body won’t be easy and but when you get that, you’ll be in the right frame of mind.
  • No room for error is allowed. There will be a day you just want a cookie, or two. This is not a reason to throw in towel and go on an all out binge or think you’ve failed. . Those cookies won’t take down your hard work, but a food binge will make you feel bad physically and mentally.  Eat it and move on.
  • You’re hungry. Eat adequate food, enough but not to much and make sure each meal has plenty of protein, that’s your friend to keep you from getting hungry.
  • You workout hard, but eat harder. Don’t use your workouts to justify eating more food.
  • You drink a lot of calories. Seriously, all those sugary drinks whether coffees or sodas, smoothies, shakes, all those calories add up and liquid calories also leave you hungry sooner. Watch your consumption of those things.
  • You over complicate things. Really, losing weight is a pretty straightforward process. If you want to lose weight, you need to create a calorie deficit. If you want to gain some muscle, eat more and lift heavier weights. Don’t get caught up in all the trends… “don’t eat dairy or grains or whatever”, “don’t eat after 7″ ,”eat 6 meals a day” “eat all the fat!” etc etc. Don’t complicate the system.
  • Understand friends or family won’t always cheer you or support your efforts. Focus on you and don’t worry about the rest.
  • Calories matter. I’m not a calorie counter but I do understand my body has a specific amount it can operate on to support my life and activities, more than that I gain weight, less I’ll lose. Same for you. Know what you need and learn to operate in that zone.
  • You aren’t motivated enough. We all have our “thing” that can drive us. Find what motivates you to chase after your goals.  Without motivation, you aren’t going anywhere.
  • You only think in short term limits.  30 days out, 60 days out. Most “plans” only make you think that far like you aren’t going to want to keep going or need direction past that. You need long term goals as well. Your body goals won’t be accomplished in a matter of weeks or a couple months. Where will you be in a year or two?
  • You weight yourself to much. Really, stay off the damn scale! It will only side track you and make you feel like a loser on some days when you don’t need to feel that way. The scale doesn’t measure you’re overall “worth”, those numbers don’t define you or make you a better person. AND it certainly isn’t an indicator of your total health. If you absolutely must, once a week is adequate. ( find my posts on the scale here….) https://sassyfitnesschick.com/2017/03/29/why-ive-given-up-on-the-scale/   https://sassyfitnesschick.com/2015/08/27/the-scale-experiment/    https://sassyfitnesschick.com/2015/03/12/that-stupid-scale/
  • You are always comparing yourself to others or worse, Hollywood stars or your more fit friend.  Stop it. You are you. You won’t look like them or be shaped like them. You have a different muscle structure and body size.  Learn to appreciate every single inch of who you are. Looking at others and comparing will only make you feel bad about yourself.
  • Don’t let someone tell you that you look “okay”. Really. Why would anyone ever discourage someone from improving themselves by saying they look “okay”? That’s a key word for just stay as you are.
  • You don’t even have a solid idea of what your “dream” body is. Without some concrete ideas, you will be spinning your wheels. Have ideas of what you’d like to work towards or achieve, it will help move you to your goals and know how you need to plan.
  • You haven’t visualized how awesome it will feel to have your body the way you want it.  Like anything that takes hard work and discipline, building your body or changing it will take a lot of work but it’s totally possible when you make a commitment to it and discipline yourself to do the things that will get you there.

Best-Discipline-quotes-with-pictures-12

That discipline word…

I enjoy helping and encouraging others on their health and fitness journeys. I’m certainly not an “expert” but I’ve learned a lot over the past few years. The biggest thing I had to remind a young woman of the other day is that right now, where she’s at, she is building the discipline of taking herself out each day for her exercise.

Discipline is crucial for her long term success.

It’s great to think you’ll always be motivated with the idea of pursuing your dream body, your goal weight or your muscled arms. The reality is you won’t, I won’t ,no one will always be motivated to get up and do the work required.

When you’ve been consistent and have built daily discipline through your fitness routines, you will fall into that when motivation is lagging.

There are days it is purely my discipline that gets me out on the road. I know that once I’m out there, I will then do what I’m there to do. Some days might be stronger or faster than others but the fact remains, I got out there. I didn’t make an excuse to not go get it done.

Our goals are often lost in our excuses of reasons why we “can’t” do something.

Know what you want and go for it.

Understand that having a different body will require work, effort, and a ton of self discipline to build it. No one will do it for you. No one will be pushing you ( unless you get a tough personal trainer) but at the end of the day it will come down to the effort you put into your eating and exercise.

Get real with your ideas and goals, determine what you need to do, don’t procrastinate and start taking steps to making it happen.

Do you have an ideal “dream” body? Do you have goals you want for yourself? How attainable do they feel to you?

Food And Dysfunctional Thinking

You don’t have to read to far, turn on the tv, or surf the web to see statements like this screaming at you…..

“Grains are bad for you!”, “Bread is bad for you”, “Dairy is bad for you”, ” Sugar is the devil and will kill you”, ” Starches are bad for you”, “Carbs are bad for you”, “Detox your body from poisons (bad foods)”, “Do a “cleanse” to help your body”, “You have to be hungry to lose weight”, “You can’t lose weight unless you cut out “these” foods” “You must only eat organic foods”, “You must eat only pricey beef or other foods” ( for the best health) “Skipping meals will help you lose weight”, “You need to do this “diet” to lose weight and be successful” “I ate to much yesterday so I need to workout really hard today to take away those calories” (as if)  “Gluten free!”  “Fat free!” …..

food good or bad
Truth.

 

 

Oh, I could go on but I won’t ’cause I want you to stay with me.

You get it. You’ve heard it.

So many times when I hear these things, I roll my eyes. I can’t help it, when I hear nonsense, it kinda just happens.

My mom used to yell at me when I did if for something she said… haha

What on earth has happened to us that we buy into and believe such dysfunctional  thinking with food and our bodies? Why are we made to feel bad or guilty for eating food and satisfying a natural hunger?  Why are we taught food is bad? Why do we believe foods are “bad”?  How do some learn to obsess over everything they eat and feel bad for it?  How do we develop this dysfunctional thinking ?

Worse yet, why do we follow along with an ideology or a certain camp of thinking, especially if it’s the current trendy thing to do, or our friends are doing it?

Sometimes, maybe we are a bit like sheep, eh?

First things first.

I want to address the fact that for some people, on a completely legit level, may have particular food allergies that necessitate removing particular foods. There are a small percentage of people who truly have celiac disease and have to live a gluten free life. Some may have experimented and realized maybe they feel better without certain foods than having them.

Real food issues that involve real health issues are important and need care and attention.

This is not what I’m addressing here.

Now that issue is settled….

Food isn’t bad for you.

Seriously. Food isn’t bad. Saying something is “bad” for you is  more disordered thinking of the world we live in and the lies we’ve bought into.

We’ve bought into feeling guilty over food. We’ve bought into thinking we should feel bad about what we eat. We’ve been taught we have to obsess over calories and most of all, there has to be a level of suffering involved with losing weight and how much food we get. We’ve been told if we eat, we’ll get fat so we learn to deprive ourselves and be miserable.

diet cycle
How dysfunctional thinking begins

 

 

Where has such wrong thinking come from?

Yes, many foods do not provide the best nutritional quality for your body. Having a soda over a glass of ice water is hardly a good nutritional choice. But if you only have one when you eat pizza and you have pizza maybe once a month, then it’s really not a big deal.

Daily sodas can pack on serious pounds fast, in that situation you need to assess, is that good for you ? Are sodas impacting your health.

Soda in and of itself isn’t “bad” used in moderation.  Not the best choice perhaps but not some evil thing.

Oh those carbs

I guess one of the comments I hate hearing is that “carbs” are bad for you.

I guess if we’re gonna split it out, let’s define those carbs.

Simple carbs that are found in those “not as nutritional food choices” would be carbs found in cakes, cookies, pastries, muffins, chips, fast foods, sodas, candy, sugared drinks, etc.

You should only consume those products minimally for optimal health.

Complex carbs, now those are a different creature. Fruits and veggies are loaded with complex carbs that are good energy sources for our bodies providing tons of vitamins and minerals which also helps protect against diseases, build cells, protect our vision. help our digestive system and major organs, fill us up for minimal calories, and so many offer anti-aging benefits as well.

Whole grains, potatoes, sweet potatoes, beans etc also offer up a dense and nutritionally packed power punch for energy.

Sadly, these carbs are often viewed as the bad and shunned. Worse yet some “diet” plans entirely remove these food groups.

Real, natural, whole food labeled as “bad”.

Oh that sugar….

if there’s one thing that’s been heavily demonized is sugar. Again, as I mentioned, there are things we need to be mindful of in our daily diets. You shouldn’t be consuming a lot of sugar. That too, will pack on pounds if you’re eating those cookies and muffins on the daily. Don’t forget your sugary drinks you might enjoy as well.

Sugar in a modest amount isn’t “bad”.  If you have a weakness for it, then it might be that you make the choice to purposefully limit or stay away from it if it cause you to stumble in your health goals or to binge.

And fat free….

speaking of sugar, it leads me to the “fat free” thought. Get rid of fat it’s “bad” for you. Don’t eat fat.

Again like the carb lies, there are good fats and “bad” fats. Ironically, the fats that are not in your best health interest are also in many of the simple carbs I listed as well.

Years ago when the fat free rage was at it’s highest point and I was beginning to navigate the waters of health I learned a sobering truth while reading a label on some “fat free” cookies.

The calorie content was ridiculous! But why?? These were fat-free.

Listen, when you remove necessary fat from baked goods, you get essentially something that tastes like a cardboard shoebox.

To sell their product it had to have some taste so they majorly upped the sugar in their “fat free” cookies.

And the people eagerly bought into it. Because  fat free certainly must mean calorie free.

I realized if I wanted two “normal” cookies, I could do so with less calories involved. But then hey, the trend was normal cookies were “bad”.

Those other things I listed….

Cleanses and detoxes are awful for your body. Those are bad. Don’t do them. They just feed our disordered thinking on food and nutrition.

Skipping meals will not help you lose weight. You WILL be hungry and think about food all the time… so it’s a bit dysfunctional to ignore your bodies physical needs.

You cannot hit the gym the next day to “work off” food and drink from the day before. You can’t “negate what you ate”.  What you can do is get back on track with your eating and do sensible exercise. Again, more disordered thinking that we could actually lose calories we sucked recklessly in the day before.

There is no diet that is some magic wand to help you lose weight. At the end of each day, you have a calorie deficit. THAT is how you lose weight. Run away if some product or diet is making wild promises. It just isn’t true.

You don’t have to eat organic or buy meats that cost you a weeks worth of pay. For many people, it is way out of their budget to do so.  I might suggest if you started eating more fruits and veggies you’d be on the road to a healthier lifestyle and wellness. Again, we’ve been conditioned to “believe” these things by a select group.

Foods that don’t fall in those categories (organic etc)  aren’t “bad” or “robbed” of nutrients.

Could I make a radical suggestion here?

If food in general isn’t “bad”, perhaps it’s our behaviors with certain foods that are “bad”.

Perhaps we lack a level of control with certain foods. Maybe the mere taste of something pushes us to eat more. There might be foods that trigger our eating.  Maybe our emotions are what cause us to indulge in things we don’t need or eat excessively. Perhaps our mouth just wants to eat even if our stomach isn’t physically hungry.

These are behavior issues we have. The food, is what’s used to support those behaviors.

Withholding food from ourselves or over indulging in food is dysfunctional thinking. We can’t medicate with or without food.

We have to get real with ourselves and know where our weak areas are.

It has been easier in the world to make food be “bad” then it is to examine issues that cause bad behaviors with food.

The bottom line

We have to change our thinking with food and how we interact with it. We have to stop thinking of it in negative ways and look at our own behaviors with it.

If you realize you may have some struggles with how you view food or the choices you make you might consider writing those things down and then setting small goals for yourself in ways to changes those behaviors or thoughts. Perhaps you might need an accountability partner, someone who you can confide in and you could walk with you and help you with those changes.

Listen, I believe eating well the majority of the time is important to living a healthy life, having energy and looking good.

I also like cake and occasionally some French fries.  I’ve grown in my understanding and relationship with food to not have any guilt connected to it. Life is to be enjoyed and sometimes it means having fries or cake or whatever may float your boat.

There are things like alcohol, processed foods, excess sugar, and high fats ( not the good kind) that not only aren’t good for your health, but contribute to your aging process as well. Again, those should all be used cautiously.

Keeping a  healthy balance in your daily nutrition not only will keep you from dysfunctional thinking about food, but will let you have your cake and eat it too.

In moderation, of course 😉

cake