Saturday Snippets

Have you noticed when it comes to topics like health, fitness, eating, especially eating!losing weight, etc our world has massively complicated these processes that shouldn’t really be ..wellll….. so complicated?

I’ve observed that a lot this past week stalking some snake oil “health ” pages ( hahahaha did I just admit to stalking??)

In all honesty I do it to gather facts, educate myself, and to hopefully educate others.

Anyway I digress…

I observe lots of things and it made me wonder why people seem to want to make it harder than it has to be.

Why does it have to be a “feel the burn and hurt” workout each time ( don’t do that anyway!)

Why does it have to be “lose 10 lbs in a week!” Which really isn’t fat but water weight mostly ( completely unrealistic and even if you did, I wanna see your loses 6 weeks out) anyway, you didn’t gain 10 in a week so why would you lose that fast? And what are you eating? Are you starving yourself?

Or diets that involve severe restriction and deprivation, cutting food groups or demonizing certain foods, instead of moderate eating of healthy and nutritious foods?

Or man made fake detoxes, fat burners, cleanses or fake “diet” foods and other ridiculous nonsense? ( none of which you need I may add)

I guess the bottom line is people are willing to grasp (and pay highly for) at anything except the main real plan which will give them permanent and long term success.

It seems too easy to just do the simple things……moderate, balanced eating of all food groups, plenty of water, adequate purposeful exercise, good rest, some treats thrown in for fun, and slow steady weight loss of 1-2 lbs a week and then doing it day after day.

It’s too much to believe that the simple things, done with consistency, and a steadfastness will really lead to long term results known otherwise as a lifestyle change.

Yet when all the fad diets, cleanses, quick fixes, hyped up and costly programs quickly fail it will be the simple things that last and lead to success, once and for all.

Slow and steady wins the race my friends.

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Saturday Snippets

Happy Saturday lovely people!

So it’s been a red hot minute since I ranted about some snake oil diet and “health” program.

You’ve been forewarned 🤣

If someone offers you pie in the sky promises of ridiculous weight loss in a week ( largely done by starvation) and then tells you ( the victim) you will also have to pay 100’s of your hard earned dollars a month to buy all of their fabulous starvation….um….weight loss products… may I make a suggestion?

Take your 100plus dollars, buy some good running shoes, and run far, far away from it.

You’re welcome 😉

I’ve seen one particular product circulating through and it’s just so unrealistic in what it offers.

I’m sorry, but losing big amounts of weight in 8 days is not only unrealistic, it’s also unhealthy. And the reality is all you’ve done is shed a whole lotta water in those days.

I’ve read enough on it to know you basically starve yourself most days of the “program” in that first week.

I don’t exaggerate.

On top of that you spend a good amount of money to be involved in this particular diet cult.

I know it’s super old school but really, if you want to lose weight, and keep it off you’ve got to manage what goes in your mouth, eat healthy nutritious food the majority of the time ( because chocolate ya know?)and get some good purposeful exercise in most days of the week.

It will be slow and steady ( as it should) you will eat foods you enjoy, without depriving yourself, and the money you save you can use towards that new exercise hobby you fall in love with.

Stay away from the diet schemes that require you to buy their products and promise you “to good to be true” results.

Really the only results you’ll ultimately have will be a lighter bank account.

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 😉

More Nutrition And Diet Myths

Oh it’s been one of those weeks. Why does it seem like every time I turn around there is just another new version of craziness when it comes to diet, nutrition and exercise?

Sometimes, I don’t notice as much, but then when there is a lot of it I guess I’m more prone to thinking… stop… like stop it already.

Many times I’m glad I’m behind a computer when I see things so my eye roll isn’t apparent and obvious haha

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What’s got me bothered? 

Hmm, well I’ll tell you. Quite a few things. I guess I get troubled over information and shared ideas that people will gulp down as fast as a frog can gulp a fly.

I’m often horrified at how people believe things without their own research or fact gathering on a topic.

So what’s at the top of my list?

Can we please stop demonizing foods/food groups?

Really. Unless you have a medical condition, or a food allergy or abstaining from something just makes you overall feel better, then don’t get on the “exclude foods train” because Bob at work is doing it.

Worse yet are people who are on the train but have no idea why they are… like gluten free. Really, the only people who need to be on a gluten free diet are ones who have celiac disease.

Stop deciding foods are “bad” or that they offer no value.

Excluding entire food groups robs your body of essential vitamins and minerals not found in other foods you keep in your diet.

One of the worst things, like THE worst is how the diet industry has somehow made many fruits “bad”.

Fruit.

FRUIT!

Yes, I know I’m kinda yelling here, and yes I’m fully aware some fruits have a higher sugar content than others,

Big deal. Natural sugars found in fruits are not the same as sugars you get noshing on your donuts, cookies or candies. Or your 64 oz. big gulp soda.

Fruits are low calorie and loaded with so many amazing things for our body and really, you’d have to eat loads of high sugar fruits to make an impact on your health.

Stop demonizing fruit.

Is there a bumper sticker like that??

Listen you know what the enemy really is?

You… or more like you’re not controlling what goes in your mouth and the quantity of it. That is the problem.

Food is simply, food.

What we do with it becomes the bigger issue.

The magic diet bus.

Another one  bothering me, is constantly seeing credit given to a particular diet as if it holds the very unique and magical keys to unlocking permanent and successful weight loss.

Uh…if you believe that… I’ve got some diet pills to sell you…. 😉

All together now boys and girls, there is no great diet that is the be all and end all to successful weight loss.

I hate to keep throwing the same ‘ol science bubble around but here I go again…..

weight loss occurs, and only occurs, when there is a caloric deficit plain and simple.

Not because Diet “X, Y, Z” has made you lose weight.

You are simply consuming less calories, combined with maybe some purposeful exercise and that combination will lead to weight loss.

You’ve also most likely maybe made adjustments to some “non- essential” foods that has helped too.

And by that I  mean those extra snacks and treats you don’t need to live but make life worth living haha

Find what works for you, that gives your body real, nutrient dense food, and go from there. The idea is to do what is sustainable for you, for a lifetime, and not a few weeks or months.

And any plan that restricts, or eliminates foods is just not going to be long term sustainable. If it were I wouldn’t see people excited over having cheat days so they could feel normal again and have what’s been withheld from them. That’s a cycle you really don’t wanna be on.

You want a side of protein with that?

If there’s a marketing bus every company in the world has jumped on now, it’s the protein bus.

If it moves, let’s slap protein in it, and throw a big label on the package so the consumer who’s heard something about “getting more protein” will buy it up., even though they may not entirely know why. Kinda like the gluten free thing.

People really are sheep.

I mean after all, it worked for the “fat free” gimmick for years, right? I saw fat free on labels of products that would’ve never had fat in them to start with.  For example…A bag of jelly beans comes to mind ..

Honestly, I cannot tell you how many products that would never be a protein source I’ve seen on store shelves proudly displaying it “contains protein”.

Here’s a couple of my thoughts on this.

Protein IS important. It is the building block our bodies for skin, hair, cell growth, muscle growth etc

Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

There is also just a certain amount our bodies need and then excess is just flushed or stored as fat.

I swear by protein as the main thing in my meals that keeps me full, not sluggish and giving me that steady energy source….of course plenty of veggies and fruits go with that too to keep me full and give me all day energy.

Real foods with protein keep us satisfied longer and keep blood sugar levels steady ( meaning no crashing feeling)

The normal person has no trouble getting in their daily protein when they eat a balanced diet.

If you’re more athletic than the normal person, or a serious competitive  body builder, your needs may be different.

If at all possible, you should get your protein from real food sources and not added supplements.

Protein rich foods include dairy like Greek yogurt ( 23 grams of real protein in a cup serving of plain) cottage cheese, yogurts,eggs, lean meats, cheese, fish, milk  etc

Protein is also found in non meat sources like veggies and beans.  I wrote an article on that… find it here….https://sassyfitnesschick.com/2019/01/22/protein-rich-foods-for-weight-loss/

Always strive to eat real food for optimal nutrition.

Well boys and girls, that will wrap up my rants for the day.

Uh… for now anyways.

Now tell me, do you have any favorite things that make you a little crazy in the world of health and fitness?

 

 

 

Saturday Snippets

Hello faithful readers! Can you believe we are winding down the final days of 2018? I hope your Christmas/ holiday celebrations were wonderful.

new years

As we are in the middle of Christmas and New Years week with plenty of food and maybe alcohol thrown in for some of you, you may find yourself in that place of feeling like you’ve over done it eating and snacking on all the delicious holiday foods and treats that are available.

Yours truly is right there with you. It’s hard not to indulge with so many good things!  I do however, hate how I don’t feel quite like myself when I throw my body out of it’s usual normal rhythm of predictable ( mostly) healthy foods so I try and keep most days in check.

So assuming many of us are in the same boat, I thought I’d throw out a few tips to finish out the year and hopefully head us into the new year in a positive way.

  • Don’t do anything crazy. By that I mean, don’t decide you’re going cold turkey from every single treat. A gradual reduction will help ease any cravings.
  • Do drink plenty of water. With extra sugar and sodium on board we can bloat and retain extra fluid. Adequate water is a good way to keep us hydrated and flush toxins from our system.
  • Don’t give up some form of exercise. I too understand how it can be more difficult to get it in or maybe the weather is awful but find some activity that is easy to do, even if it’s not the most intensive thing. A good brisk walk can help clear your mind, leave you feeling positive and maybe discourage snacking.
  • Do try and add or maintain adequate fruits or veggies in your day. These keep your internal system moving smoothly along.
  • Don’t try and “out exercise” over eating. You can’t do that and at the worst you’ll maybe do something that leads to an injury.
  • Do work in consistent exercise that your body is already used to.
  • Don’t obsess over the scale. Honestly, don’t weigh yourself during this time especially since all those extra foods tend to cause us to hold onto additional fluid which will reflect weight gain.
  • Do get a your numbers when you’re ready to begin to make changes that you need to make. Then weigh in only once a week.  Remember, those numbers don’t define you.
  • Don’t be to hard on yourself. No matter where you are be loving and kind to you.
  • Do take steps to make positive goals for the upcoming year in your health and fitness.

I wish you all a Happy and safe New Year! It’s back to the health and fitness grind and I hope to offer some helpful advice, encouragement, challenges and other thought provoking posts as we move into 2019.

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Tell me… do you have New Years Eve plans? Do you go out or just like to stay home in your pj’s?

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 ?