Monday Musings

Hello world! and hello my faithful followers. Yeah, I’ve been absent for a bit… I’d say I’ve been lazy but that’s definitely not the case. Life is busy and besides the usual life stuff I’ve been busy working on projects for my vintage shop… and burning a lot of midnight oil working on projects.

Find my post on my journey here…. https://sassyfitnesschick.com/2018/07/25/the-journey-of-opening-a-vintage-business/

It’s crazy I do some of my best work late. I guess I like it ’cause it’s usually quiet, everyone is in bed, no one wants anything from me and I can happily focus on what I’m doing.

It’s really a very relaxing thing for me to work on my pieces. There is something tremendously satisfying watching something old, ugly, tired and often discarded as useless come to a new life again.

I wrote a post on that here…. https://sassyfitnesschick.com/2018/05/22/the-art-of-flipping-furniture/

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

It takes me on adventures dragging it home….

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Of course, once I hit the pillow, my mind is still wandering in a million places and often the creative part refuses to shut down.

For instance, I just finished this little piece last night.  I had it in my shop hanging out for awhile in “as is” shape. Meaning, it’s original finish.

It looked like this….

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Kinda boring and dated. It had no back… a hazard of old pieces. Things go missing over time

But look now at it… I’m so in love with how it came out.

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Fresh white, some distressing, a new back with some cute Paris themed fabric and it’s not so dated anymore.
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And because I’m a girl….details.

Ok I’m gonna show you one more thing I scored this week. An amazing, beautiful, yet sad and needy piece that I can hardly wait to get my paws working on.

It was actually in a listing for two antique chairs I wanted. The lady offered me a generous and low price for chairs and basically said if I’d take chairs for that price I could have the desk for 10.00.

Yeah 10.00.

I’ll let you take a look at it….

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I know you’re wondering why I dragged it home, aren’t you? I love the challenge that awaits me! The opportunity to breath life into this piece. So here’s the deal… I never look a gift horse in the mouth. I’ve been messing with this furniture craziness for a year now. I have an eye for “the good stuff”. I could hardly wait to get this home, examine it really close, take inventory of what needed done and then do some research on it to see what I could find on it.

I knew the desk was really old just based on the construction and the wood. The wood is rough cut and more fitted and glued together in many places than nailed. The “mirror” is no longer that, but mostly glass that’s tarnished and long gone. Someone along the way painted it white. It’s original finish would’ve been stained oak.

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A peak inside… and yeah.. it has no back. Like… what the heck is up with things losing their backs??
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Once again… look at those details…

So I did some research and it turns out this piece was produced by the Larkin Soap company and dates somewhere late 1800’s.

Ironically, Larkin’s main production was soap and toiletries. The furniture was a “give away” for purchasing various products. They offered chairs, lamps, tables and the popular secretary styled desk. The furniture was massed produced at the time of rather ordinary type woods.

This is the Readers Digest version. I found the whole history to be rather interesting. Larkin was quite the savvy business man of his time and had an extremely lucrative business.

And here I am…. over 125 years later… entrusted with the restoration of this amazing and cute piece.

Of course I have a long check list lined out of what to do haha

I’ve also scored lots of other cool things, with which I won’t bother you here. I’ll share in upcoming posts some updates.

Oh and I did finally start a business insta page so if you like antique and vintage furniture and other cool stuff, follow me there at vintage_1964 to see other shenanigans I’ve got going on.

I have been up to other things too….

The weather has been less than inviting and it just makes me wanna stay holed up in the morning drinking coffee…

But no…. I’m a good girl and try and get some kind of workout in. Right now, I consider myself in more of an “off season”. With the duathlon behind me, I haven’t been pushing as hard.

I’ve really been spending some time hitting the heavy stuff and focusing on that several times a week. I usually try and warm up with 15 mins or so of cardio…rowing or boxing… and then weights. I think I’m a weirdo but my body responds quickly to it so I guess there’s a bit of reward to keep at it. Not only that, it’s so empowering doing moves that previously may have felt “heavy” but now I do with ease.

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Gotta love a chilly morning that makes you work up a sweat

That organizing thing….

It is still on my list to keep cleaning out drawers, closets etc. I mentioned in a previous post the whole cultic Marie Kondo thing going on got me to trying her folding methods.

Don’t look for me to go all minimalist, but I do like a lot of her ideas.

I just need more time in my day for things! Anyone else out there?

I’m a list maker and if I can keep to doing that I am far more likely to accomplish an exact number of tasks in my day. otherwise, sometimes I can be all over the place ( my mind is a whirling place many times 😛 )

And finally….

The chilly wet weather has had me experimenting with some new soups and tasty food.

this soup was hearty and loaded with flavor. I doubled up and made a big pot of it. I used really big carrots and cut into large chunks for my non carrot loving people. I added warm French bread and it was perfect for a cold night.

https://www.littlebroken.com/2016/10/11/one-pot-chicken-stew/

And the chicken stew was amazing as well.

Try one of these out if you need a tasty cold weather meal.

Your turn, tell me what’s new with you. Tried any new recipes lately? Are you sticking with your exercise even if it’s cold where you live?  What keeps you motivated to stay with it?

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Spotlight on Daikon Radishes

Today boys and girls we’re gonna be talking about something interesting called a daikon radish. It looks a lot like a big white carrot but it’s actually a part of the radish tribe.

Ok but before I dive all into this, I want to share how I found them.

About a month ago I came across one of those ad’s Facebook delights in stuffing into our newsfeed, but this was one I was REALLY interested in, as opposed to some of the nonsense they think I wish to see.

It was for a company called “Imperfect Produce”.  A quick read on it educated me that they are about reducing wasted produce that otherwise won’t make it into your local store.

I guess I never really gave much thought to the fact the fruits and vegetables you see are all generally similar sizes, shapes and attractive in appearance.

I never really thought about  things being “to big” or “to small” or “to ugly”  or “imperfect” to sell.  It can also be to an over abundance of a certain food as well. Only so many zucchini can go on a store shelf……..

This company buys food from farmers and it’s kind of a win/win. The farmer makes some money on what might have gone to the pigs, it’s not being needlessly wasted, and you get a cool produce box that’s an interesting variety each week.

When I checked into it, by checking my zip code, I was already thinking they wouldn’t deliver in my area.

Well, imagine my surprise when they showed my area was a part of delivery service. For 4.99 they bring you this interesting box..

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My first box came about 9:30 at night. They text you to let you know it’s on it’s way, and when they are close to you. I was really impressed that the box was so attractive and it was so pretty inside…..

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not only that, it’s delivered in a chilled (uh… not like “chill” laid back and calm “chill” but cold.. hahaha)  van so everything is nice, cold and fresh. It really impressed me… which I guess is why I’m starting my fourth order this week 🙂

Basically, you can choose all veggies, all fruit or mixed. You can choose from organic or regular produce. You can take the box the send you, or customize your own. You can also pick weekly service, or bi-weekly. I opted for a mixed box.

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For instance this “tiny” sweet potato. I don’t have little hands.

Not only all that, whoever does the marketing has a wicked fun sense of humor so I related to that as well.

Now back to our original story…..

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Carrot or radish?

When they showed Daikon radishes as being available, I figured why not give it a try? And like you, I knew nothing of them. So let’s get a little established on what they are.

The daikon radish looks like a white carrot. It’s a root vegetable, but instead of having a potent, peppery taste, it’s sweet, crisp and mild.

A part of the radish family it grows much larger than it’s counter parts, upwards of 20 inches long and 4 inches wide!

Unlike other radishes, it’s as good cooked, as it is raw.

On a nutritional level, they are full of vitamin A, C, E, B6, potassium, and other minerals, radishes can give your whole body an immunity boost.

Try them baked or boiled in stews and soups or in a stir fry. Also try them lightly steamed with olive oil, salt or lemon juice for flavor.  Slice daikon radishes and eat raw with a dip or peanut butter or add shredded raw Daikon radishes to salads.

Daikon radishes are very popular in Asian dishes.

Daikon is quite perishable, so if serving it raw try to use it within 4 days of purchase. If cooking daikon, it can be stored up about a week. Keep it in a perforated plastic bag in the crisper drawer of the refrigerator.

Let’s eat….

So I looked for recipes and there are quite a few to be had. I liked the one that makes like fried “potatoes” out of it.

https://www.gnom-gnom.com/keto-faux-tatoes-radishes

Oh and hey, if you think Imperfect produce sounds like something you might want to check out to see if they’re in your area, go to http://www.imperfectproduce.com if you decide to do it, please use my referral code when you do http://imprfct.us/ltIQM

Tell me…have you ever heard of daikon radishes?

 

 

 

Saturday Snippets

Ah the dilemma. The dilemma of what to put into my Saturday Snippets for you to read as you eat your donut and wash it down with coffee.

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I thought I’d continue with my healthy living theme that I’ve got going on right now.

A few years ago when I began to um…accidentally…wander into the health and fitness world I had clear ideas of how I thought things should work. I still do although some have been dialed in on more since  I’ve learned and grown more.

The one thing now that is so important to me is using my voice through my blog and other social media to share  how crucial good nutrition is to someone wanting to lead a healthy lifestyle.

I love exercise. I’ve loved the hard work and challenges of training for big events. I love getting out of my comfort zone and doing stuff some of y’all tease me about 😁

However, at the end of the day, the best exercise I can do is make careful choices as to what I choose to shovel or not shovel into my mouth.

This is where it makes or breaks for all of us.

I firmly believe a sensible eating plan that includes all food groups is extremely important.

Why?

Sustainability long term ( can you do it forever) and important vitamins, minerals and nutrients your body needs from all food groups.

Yes, exercise I believe is crucial to our complete well being. However, if you want to lose weight, keep it off, and live “normally ” you need to do a couple things.

* Eat a balanced diet of all foods.

* Don’t engage in plans that restrict or offer “cheat days” or leave you feeling deprived and restricted.

* Practice mindful eating. Listen to your body.

*Portion control. You really don’t need seconds.

* Remember anything that is labeled as low fat, fat free, sugar free, gluten free, paleo, keto, low carb, whatever, whatever, still has calories! And your body only needs a certain number a day to do it’s thing. Eat over that, you won’t lose, eat under that requirement and you’ll lose weight. Remember, its science boys and girls 😏

Make a point to daily choose real, whole foods, allow for a wee bit of fun stuff, eat enough to satisfy your appetite, listen to your body ( it’s ok to get truly hungry!) then add as well some purposeful exercise to balance it all out.

If you need to start somewhere though, remember the best exercise is mindfulness of what your hand brings to your mouth and the quality of food you eat.

 

Single Ingredient Diet

Raise your hand if you’re on a diet. I really don’t like that word because it often implies restrictions, deprivation, and doing without things that we love.

It’s a short lived cycle for many before they revert back to what feels “normal” or “comfortable” to them.

I know with the start of the year many people are looking for diet plans to help them get started on weight loss.

I’ve recently done one comparing two low carb diets since that is what many people seem to view as the magic potion right now.

Find it here.  https://sassyfitnesschick.com/2019/01/09/low-carb-diet-vs-keto-diet/

Like each one of us are unique, so will be the vehicle or ways that will help us live a sustainable, healthy lifestyle.

Personally, I don’t endorse anything that excludes food groups unless it is for health reasons, or if it overall makes you feel better by abstaining.

What I want to talk about today is learning to think about how/what you eat in the form of single ingredients.

single ingredient

There is a term spun around the fitness community referred to as “clean eating ”

Personally I’ve never liked this term as it seems somehow a bit elitist. Simplified, it really means trying to eat food closest to it’s original form without lots of other stuff added to it.

Just real food.

Mostly I try and eat foods that fall in this category.

Then I read an article recently that made me realize I’m not alone in the idea of wanting to eat this way.

I love the idea of just making the focus on your “diet” single ingredient foods, while still being able to incorporate and enjoy those other things in life that are “extra”. For me, it is having dessert with the fam. For the guy writing the article, it was occasional beer and pizza haha.

You get it though, right? Focus on healthy, real, “clean” foods majority of the time, eat in moderation, listen to your body’s natural hunger and full signals, and allow for some fun stuff in there too. And when I say “single” foods, I don’t mean just eating one at a time.

You can certainly mix up a variety of “single” foods. I make lots of one pan dinners ( these are the cat’s meow by the way….) and they contain assortments of veggies ( sometimes some fruit!) and lean protein. The idea is to build meals/snacks with a single idea in mind keeping you closer to eating just real food.

 

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How about a summery pic since it’s winter time right now 😛 Did you miss my “Spotlight on Apples” post? Find it below.

https://sassyfitnesschick.com/2018/06/01/spotlight-on-apples/

For instance, my breakfast may be eggs, sauteed veggies ( whatever is hanging in my fridge) usually spinach is the base of it, berries of some kind, and milk. Some times a slice of multi grain bread if I had a longer training session. That isn’t a single ingredient, but it usually falls under 5 or less. Most of the time the eggs, veggies and fruit adequately fill me up.

Or it could be a bowl of non-fat Greek yogurt with a variety of berries and raw almonds.

Steel oats with craisins and walnuts is a fav before longer endurance workouts

Lunch is usually a salad crafted up depending on my mood. It contains lots of colorful veggies, sometimes some fruit, and of course adequate protein. A few whole grain crackers can go with it if I’m feeling like a need them.

Snacks, I usually try and keep it with fruit or add some cheese cubes with it as well.

Hardboiled eggs, raw nuts, cheese sticks, fruit and veggies are other single ingredient snacks.

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A lunch made of single ingredient foods…..

And chocolate. Sometimes, I may just want something chocolate. And yes, it is totally off single or less than 5 ingredients and that’s ok too.

You see where I’m going right?

Balance and moderation lead to a sustainable lifestyle.

This approach really gives you not only great flexibility in what you can eat, it will ensure you gather plenty of good, healthy nutritious, from all food groups in your day.

How complicated is this?

Simply put, anything that grows from ground and isn’t tampered with will make it easy. Also sources like dairy, meat, eggs, grains, beans etc

Are you a label reader? Learn to be. The ingredient list will quickly tell you what’s in your food.

Does the box just say “brown rice”?  Or is it rice with other added things you can’t pronounce?

Focus and learn about new fruits and vegetables. Learn how to make new recipes with them and incorporate them into your meals. Be willing to experiment and explore new things.

I’m  not talking crazy or restrictive here…..

listen there are some things I happen to like occasionally and don’t plan on giving up because they will leave the minimal ingredient list…

Chocolate, French fries, pizza, a fun meal out with hubby….

I don’t eat these foods often, but when I want it, I’m not gonna feel bad about it or think I’m “cheating” on my diet.

I really honestly, just want that stuff less and less as time goes on.

My point is, if people overall made an effort to eat more natural, as close to real food as they could, they’d easily lose or maintain weight, look good, and their bodies would reflect the healthier foods they took in.

Remember that old “you are what you eat” saying?

Don’t think for a moment your body won’t appreciate those healthy foods you offer it.

Start simple

At least focusing on single ingredient foods is fairly easy, right? I say single, but really even 5 or less is good too. I know some people way more extreme who say 3 or less. The idea is to do what works for you, with a focus on healthy, balanced and sensible eating that allows you to feel energetic, not be hungry, and helps maintain a reasonable healthy weight.

Perhaps, initially, just focus on what you eat, the types of foods. How do they line up with the idea of being just five or less ingredients? Basically, take inventory of your eating habits.

Then challenge yourself to do it at one meal. From there it could be how or what you snack on. Each step will help you to make better choices for yourself in the long run.

Awareness is the key to getting started and becoming more successful at incorporating healthier foods into your daily nutrition plan, this in the long run, will help you live a healthy lifestyle and not the world of yo-yo dieting.

Tell me, have you considered single ingredient foods as a way of eating and a part of a healthy nutrition plan in your life?

Monday Musings

Hello world and happy Monday! I’ve got a few things rolling through my head for todays Musings edition…

First, I think next to people making resolutions to lose weight, another top item on the list for many is getting more organized/tidy/having less junk… I mean…”valuable stuff”…. taking up their space.

Enter a little Japanese dynamo named Marie Kondo, an organizing consultant who helps people get rid of their useless valuables.

I can’t claim a long term following of her or her ways as I innocently stumbled on her while Googling some value fact or bit of info I was after one day. I read the article, noted the before and after of neatly arranged drawers and thought…. hmmm… maybe I’ll just give  her version of drawer organizing a whirl.

First, though, if you’ve missed out on the movement of “KonMari”, get on the cool kids bus with us.

It simply means gathering all of your belongings, one category at a time, touching them, thanking them for their service ( ok odd I know… not sure how much of that I’ll be doing 😛 ) and only keeping those things that “spark joy”, then you donate what doesn’t.

The idea is to be left with only things that make you happy and bring joy.

Ok that sounds good to me…although I’ll state this here… I’ll never be a “minimalist”.

No offense if you are.  I need some things around me that breathe people live in my home. I want cozy and comfy with a tiny bit of something not always in it’s place.   I don’t like walking in somewhere and wondering where the person is who lives there, (personal touches) everything carefully staged, sterile if you will.

Just not my vibe.

But the less unimportant stuff that we all tend to keep around ’cause… maybe we don’t essentially feel moved to get rid of it, don’t know HOW to get rid of it… whatever the case?

Yeah, sign me up.

So as mentioned, I thought I’d start with a few drawers.

Easy…

And I knew it wouldn’t take huge amounts of time. If I “liked” it, I decided I’d move on to something bigger.

Her folding style is different from how most of us may fold. I tend to fold and stack things into the drawer. Her method is to fold into neat thirds and then you stand items up on end, like book spines sticking up. Then you can see at a glance exactly what you have and easily select it.

I started with hubby’s undie drawer. (sorry hubster) I figured it would be fast and then… I’d know…. if I should continue on.  Well, needless to say after I did his drawer, and had extra space that previously wasn’t there, I wanted to move to one of my athletic drawers ( yes I have more than one)

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So tidy!

So this drawer, made me crazy every morning. No matter how I folded things or kept shorts separate from sports bras, I was inevitably throwing stuff out looking for one particular item. Now, I open drawer and it’s all neat right in front of me, with space that wasn’t there previously!

I’m still trying to decide if I wanna apply this to socks. Some of you may know how I feel about socks… so those might be the LAST drawers I tackle. I will move on to my closet next and although I’ve cleaned out quite a bit before lil Marie tripped into my life, I realize I can go back for more.  I might be taking baby steps on some of this but it’s better than nothing, right?  It’s a 2019 goal for me.

I did do something fun in my week though….

Hubby and I took off to play tourist in our home area. Our kids had given us an  all inclusive stay at a gorgeous hotel on the riverwalk and we had gift cards to a local restaurant  for food. What’s better than a pre-paid escape??

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A view looking down from our room
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The river winds through the downtown area, below is the riverwalk area which covers a large area of downtown San Antonio.

We didn’t stay in the room of course, but did some roaming around enjoying the beautiful day.

I’m not sure what it is about being downtown, but it almost has it’s own energy, it’s vibe, of people and culture and times gone by that I love. I also love people watching too.

I was kinda shocked and delighted to see one of the buildings still decked out with Christmas. You know how much I love old school vintage and this Santa and Nutcracker were worth snapping….

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How cute is he?

We stopped outside the Ripley’s museum and couldn’t resist playing with the distortion mirror…..

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Here we are all distorted, tall (oops well I am tall haha) and awkwardly skinny. We preferred that over short, fat and wavy looking.

After roaming around all day, we headed out for dinner at a fun place called the Rainforest Café.

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This welcomes you…

So inside is like a rain forest, it has animals and they actually move and “act” like what they are…. we happened to be seated next to a bunch of gorillas… it got really loud ….

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This guy stared at me all night long…

Oh and of course we had to stop for a little coffee break while we were out… I love how they let you know you aren’t on your own coffee turf anymore.. hubby patiently waiting as he’s used to me taking random pics for my blog…..

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All in all it was a fun little weekend get away, and all rather close to home. Next time we’re going back for scooter rides….

Speaking of coffee…..

Dunkin’ Donuts just opened in our neck of the woods.  I happened to stumble in the first day, right after they opened, and decided to try their iced coffee.

Yes, it was good. I probably won’t be there as a permanent customer ’cause I’m on Starbucks rewards program and I get free stuff ya know…. and free is good… and not only that… I love so many of the people I’ve gotten to know there too.

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Winter gear and iced coffee… I know….

What about food?

I made this amazing scalloped potato recipe for a family dinner last week.  This won’t rank up there with slim and fit dishes, you gently boiled the peeled and sliced potatoes in heavy cream first!

Yikes, but they were tasty 😛 find the recipe below and dont’ forget to head to Pinterest and find my Sassyfitnesschick page for lots of great ( healthy) and wicked recipes, fitness tips and more.

https://pattyandersonsblog.blogspot.com/2015/03/steakhouse-potato-gratin.html

Your turn!

Is organization on your 2019 list to do? Have you heard of Marie Kondo? Or tried her methods? What other things are on your goal list this year?

 

 

 

 

Low Carb Diet vs. Keto Diet

With the start of a new year, I’ve watched with the usual fascination as all the diet plans and health products start making a new surge as people once again make a “resolution” to lose weight and get healthier.

I always marvel at how complicated people try to make it.  It honestly just doesn’t have to be so.

Anyway, one of the things I’ve been itching to get to is writing this post doing a little comparison of a low carb diet and the keto diet.

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Are they the same? What makes them different ? Is one possibly any better than the other?

I hope to offer some educated perspectives to this current trendy topic.

What’s the difference?

A low carb diet is simply that. You can make adjustments in your eating and modestly or greatly cut back on carbs. You become more selective about your carbs and where they come from.

For instance, I can really do without the carbs in cake or chips,  while the carbs in an apple or sweet potato offer my body lots of good vitamins and minerals along with those  complex carbs all for very few calories.

But hold up.

Not all carbs are equal as you may know. Simple carbs like the ones found in refined sugars meaning…. breakfast cereals, muffins,  pastries, chips, cookies, crackers, baked goods,  boxed snacks, sodas, sugared drinks, candy, alcohol etc… are ones that should be looked at critically first.

Simple carbohydrates are made up of just one or two sugar molecules. As such, it doesn’t take much for your body to break them down and absorb them (as glucose) into the bloodstream. For this reason, simple carbohydrates raise blood sugar much faster and usually higher than complex carbohydrates.

Often people may find with an awareness of exactly what they consume in a day they will realize those simple carb foods are the ones who need to be reduced in their daily diets. Doing so can almost painlessly lead to a slow steady loss of weight.

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Complex carbs ( starches made up of long chains of sugar molecules—are considered good carbs because they take longer to digest and thus don’t spike blood sugars as quickly as simple carbs) are found in good foods like whole grains breads and pastas, legumes, sweet potatoes, white potatoes, low fat yogurt, milk,  and tons of good for you fruits and veggies. So many veggies…..

Not only are they good for supporting all systems of your body they provide crucial energy as well. Find my post on carbs here…… https://sassyfitnesschick.com/2017/04/11/carbs-are-not-the-enemy/

Being on a low carb diet doesn’t mean you are on a keto diet although some tend to think that.  I hear so many people say it but honestly, many are on just an extremely low carb diet.

That being said, keto is a low carb diet. An extremely low carb diet to the exclusion of many of those healthy, good for you good carbs I mentioned along with most fruits and veggies.

In order to truly follow a ketogenic diet you need to be in a state of ketosis. This simply means your body is burning fatty acids (ketones) for energy instead of carbohydrate stores (glycogen in liver, and glucose in blood) and your carb intake must be at, and stay at, a consistently  low level to achieve that.

The levels of ketones produced can be varied depending on daily macros. ( Macro nutrients are the daily protein, carbs and fats you eat)  And the amount of carbohydrates consumed is one of the big differences when looking at low carb vs keto.

a ketogenic diet demands specific changes to all three macronutrients. For this reason, it’s hard to recommend a keto diet to someone unless they know how to track their macros or are really serious about learning.

When you have normal levels of ketones in your bloodstream, your brain and the rest of your body are fueled by stored body fat. But the only way to know for sure if you’re in a state of ketosis is confirming it through daily testing.

This can be done through blood, urine, or a breath analyzer test.

Urine strips are perhaps least confirming because they merely show the excess that you’ve eliminated.

Blood and urine strips are also more expensive as they are a one time use.

Breathe and blood tests show more up to the moment ketone levels.

So to clearly state… you could believe you are doing a keto diet but without actually testing for ketone levels and tracking your total macros, you could just be doing an extremely restrictive low carb diet.

Saying you’re doing keto doesn’t really mean you’re actually doing that without evidence to show that you truly have your body in a state of ketosis, this is where your body is actually using the fatty acids for energy and not glucose. Just because you reduce the amount of carbs you eat doesn’t mean you are using body fat for energy.

Lowering carbs can help you lose weight.

If you’ve been consuming more food than your body requires, and a lot of it in forms of the simple carbs we discussed, then lowering those carb levels will contribute to weight loss.  You can reduce these carbs that contribute to spiking insulin levels and that produce wildly fluctuating blood sugar levels.

Cutting back can definitely help with those issues, but again, it’s lower carb, not keto, but you will lose weight. Learning to replace those carbs with healthier choices will keep you feeling satisfied while your body adjusts to not having those foods.

If you’re goal is to lose weight but not be in ketosis, then eating  plenty of veggies and a healthy dose of exercise will get you to your goals.

For me, when I want to lean out more, I stick to just tons of healthy veggies, fruits, some whole grains as needed and protein. I’m not restrictive and I’m not hungry.

As you can see the differences between low carb and keto is more than “just” carbs.

What can I eat?

With just a low carb diet you have the ability to manage your macros a bit more easily. Low carb with lots of healthy veggies and protein will keep you full and satisfied. You won’t necessarily be overly concerned at carbs in veggies because they will fill you up especially with added protein.  Not only that, your body loves all the vitamins and minerals that are loaded into veggies and fruits.

You will be more mindful of carbs found in grains, rice, breads, pastas etc. as well as your simple ( non-essential) carb consumption.

You can however, if you want to, have a small slice of birthday cake at grandmas 90th birthday and  know it will knock you out of ketosis because you did so.

That’s kind of a win 😉

If you think the keto diet is something you must do, a typical macro breakout for your daily diet is 25% protein, 70% fats and 5% carbs.

Yes. You are seeing that correctly. 5%.

These are recommended macros for keto. Lowering your carbs to this level will force your body into ketosis meaning it will begin to use fat for energy.

Maybe unwillingly, but it will.

If you choose this path, ideally, you would want to do it in steps as drastically cutting all carbs will make you…. want to eat a wall…

well… maybe you wouldn’t but you might feel ridiculously hungry and all kinds of other awful things from immediate restriction. It’s best to do a gradual reduction to allow your body to prepare for what’s coming.

Another common mistake on this diet is to lower calories while cutting carbs which isn’t the best idea. Lowering carbs will lower calories. Don’t push for both.

put in my body

So what’s the best choice?

I have a personal opinion, for sure. I wrote a post comparing the keto diet and the DASH diet… you can get a lot of my thoughts and also the comparisons of these two diets in this post… find it here….  https://sassyfitnesschick.com/2017/07/21/keto-and-dash-diet-review/

I’m honestly not a huge supporter of the keto way for lots of reasons. It’s just a hard sell to convince me that a higher fat diet is better than the many, many veggies and fruits and food groups that are eliminated on this diet.

And really, I gave up a long time ago following anything that tells me “foods I can eat and foods I can’t eat” plans. #rebel

And besides, I kinda like bread once in a while…and cake… and eating those things definitely wreaks havoc on the keto plan as it can knock you out of ketosis.  Not only that, to many people I know who are on it seem to live for “cheat” days so there’s that thought as well.

Don’t do a diet plan that you look forward to cheating on.

I think going a more low carb approach is less restrictive, easier to maintain, and has a broader range of foods you can consume which leads to less feelings having to do with out or deprivation. Not only that there isn’t the constant manipulation of macros and counting and all that other stuff which seems kinda tedious.

Maintaining a less restrictive diet will give you freedom and let you lose weight as well.

However, we’re all different. One method works for one and not the other. Find what is easiest to live, what let’s you still enjoy life, and what doesn’t leave you feeling left out because you “can’t have” what’s being served.

I still find at the end of the day, balance, moderation, and mindful eating are where it’s at when it comes to weight loss and no one thrives being deprived and hungry.

And don’t forget no matter what “diet” you may pursue, Paleo, Keto, Whole 30, South Beach, gosh there are so many, even my favorite, the old school sensible, moderate eating plan, at the end of the day weight loss occurs because of a calorie deficit and nothing else.

There is no magic diet.

Your best opportunity to be successful is to find the plan that you can easily stick to and is long term sustainable leading to a permanent lifestyle change while achieving weight loss.

Tell me…do you have experience with either of these options? If so, did you have success or have tips to someone considering it?

 

 

Monday Musings

I was feeling kinda lazy and toying with not writing and then I thought about you, my 1.5 readers. I thought about you and how you’d be bleary eyed over your morning coffee looking for todays Monday Musings  and then it wouldn’t be there and you’d be mildly disappointed…ha… so here we are.

I do have a  few things I’m musing this week… as in….

How the heck do I have a 30 year old child now? Well, not a child a man for sure, but you know what I mean.

Tomorrow, he officially turns “30”.  For some reason he’s been dreading it like he’s now gotta sign up for AARP and get fitted for dentures or something.

I find myself pondering where 30 years rolled off to? I think I’m to young to have a child this age 😛

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A homemade 3 layer German Chocolate Cake

My first born son.

Sweet, kind hearted, gentle, ridiculously off the cuff funny, smart, ( he used to toss the directions for Leggo kits and just build them from sight), he impresses me with what he can teach himself and what he knows, he’s beautiful and comes in at about 6’5, a combination which often makes the opposite sex pay attention.

He’s also married and going to make me a grandmother again with a beautiful little girl in the spring 🙂

This is the gentle, compliable, laid back child that convinced us it was so fun we should have another one.

Enter my strong willed, stubborn, head strong, out spoken, bold second son. You know the shopping cart that refuses to go the right way and is constantly careening everywhere and you gotta keep a firm hand on it at all times? Yeah.  This child may be more like me than I want to admit… but he’s another story 😉

I joke it’s good the oldest one came first….

Life moves along and I think one of it’s biggest markers/milestones is watching your children grow up.  I’m blessed for sure with what I’ve been given and am so thankful to watch him celebrate another life milestone.

I realized this week sometimes I underestimate myself

Not often, but I do.

When I was asked before Christmas to offer up a wish list, it was on my mind to ask for heavier free weights. I have a variety of weights I use depending on what I’m doing, everything from light 15lb for higher reps, to a 35 lb kettle bell, and Olympic weights for all the other fun stuff. I had asked for 20lbs thinking that would be enough of a move up to make me work a bit harder than the lighter ones I used mostly for arm work

I did get the requested 20 lb weights.

What I realized is in the past months, the time I’ve been working out, my arms have gotten stronger than I realized and the 20 pounders felt, well, a bit breezey. ( Iguess tossing all that other heavy stuff around added up :-P)

As in, I easily curled off 12 reps without missing a beat. I knew if I wanted to be challenged more I’d need to up the weight. So I went to athletic store and played with the 25 and 30 pounds. Even though I use a 35 kettle bell, it’s usually with both hands so the single 30 was heavier for single arm work.

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I opted for the 25’s because it’s hard enough, and when I add more reps I really start to feel it. Doing renegade rows with them I REALLY feel them.

renegade row
Don’t know what a renegade row looks like? Here you go. It’s a little work for a lot of your body

Needless to say, I’ve got some new arm goals for this year 😉

The holidays are behind us, time to get productive again…

Meaning, I need to get back to flipping my vintage and antique furniture! My daughter in laws were asking me what I’d done lately and I’m like…uh nothing….

Tonight though, I finished off a chair that’s mine that’s been sitting waiting for a new seat and waxing over the paint. I love this old chair, it’s legs and weathered details. I bought it in horrible condition for 10.00. It now looks pretty, distressed, usable and cute with my old Sligh desk I refinished last year.

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I love the spindle back
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I love the legs 🙂

Want to read more about what I do in my uh…spare time? Find my posts here…

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

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

In the way of really, really cool things….

Do you remember, way back in April of last year, there was a Southwest Airplane that the engine blew out on ? The pilot, a woman named Tammie Jo Shults, calmly, successfully, navigated and landed the plane to safety with only one engine and a hole in the cabin after a window blew out.

Here’s the super cool thing.

I’ve gone to church with her for years.

I remember one summer doing VBS ( vacation bible school) with her and finding out she was a pilot and being in awe of that…and then finding out later she’d been a Navy fighter pilot.. the first woman to do so.

I mean, really, that seemed like a crazy, cool kinda job.

Needless to say, when that day happened and we heard about it, but then it got really closer to home when we all started hearing who the pilot was.

I tell you all this because this morning she shared her story during the morning worship service.

Before she spoke they played clips with  air traffic control and her in the cockpit during that unnerving flight while pictures of the plane were shown.

To say it was moving is an understatement.

Soft spoken, well articulated with a good sense of humor, she shared her personal insights from that day.

Already a strong and committed Christian, she gave a beautiful testimony of peace and trust in God during that time. She said “I realized quickly that today could well be the day I meet my Maker” but then she said” I also knew we were still in the air and flying but somehow knowing the truth that it could be a possibility, a calm settled over me as I began to do what I needed to do. ”

This is the calm steady voice you will hear on the audio tapes from that day.

She jokingly said one of her sons friends had commented “Your Mom is so calm!” and his response was, “No she’s not, you should see her when I leave my dishes in the sink!”

She talked about the unsure, scary moments when the engine went out, the cabin losing pressure, smoke in the cockpit, not being able to hear, see, or breathe, how horribly loud everything was and how badly the plane was shaking.

She wondered if it would be able to stay together to fly. With one engine gone and parts of the plane destroyed with it, she said the left side was essentially like having an “anchor in the air”.

She talked about the pain she still feels knowing a woman lost her life that day and how she has kept up with her family. She mentioned passengers that she said were the “true hero’s that day” and her crew that did an amazing job at handling such a difficult situation.

Listening to her speak about that day was not only interesting to hear her personal account, but also to here her share about her steady and unwavering faith in God even in the midst of such turmoil and difficulties was encouragement to us all.

I can’t top that…..

What a story, right?

I’ve got a busy week ahead and ideas for new topics to bring you. One post I’m looking forward to writing is a comparison post on low carb vs. keto. Are they the same? Different? What are the good and not so good points on them? And lots more ideas as well.

Your turn… what do you have going on in this new week of a new year?