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.

 

20180531_164753
How about a summery pic since it’s winter time right now ūüėõ 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.

20180814_125747
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?

Advertisements

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 ūüėõ ) 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)

20190113_180906
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??

20190113_174018
A view looking down from our room
20190112_122450
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….

20190113_110107

20190112_125747
How cute is he?

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

20190112_161251
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.

20190112_182934
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 ….

20190112_182543
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…..

20190112_163121

 

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.

20190111_154646 (1)
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 ūüėõ 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.

20190108_211941

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.

20180905_115154

Complex carbs ( starches made up of long chains of sugar molecules‚ÄĒare 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 ūüėČ

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 ūüėõ

20190105_202117
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 ūüôā

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 ūüėČ

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.

20190101_164901

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 ūüėČ

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.

20190106_213426
I love the spindle back
20190106_213411
I love the legs ūüôā

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?

 

 

Saturday Snippets

Well the first week of the New Year is almost under us. How’s it going for you? How’s it going in getting on track with your health and fitness goals? Did you stay fairly focused through the holiday season or did you get de-railed?

New Years Day morning had me out on the road for a few miles. I really love being out on that first day because it mentally sets a tone for me in the up coming year and my pursuit of being physically active.

morning walk
A crisp, clear, cold morning to start the year

Not that I’m “not” planning to being working out… but it definitely centers me for my goals and commitment to being fit.

Maybe you’re like I am though. Maybe you are making some changes in getting your eating back on track after a season of cookies and other treats.

Maybe you want to get back into your exercise after being off your normal routine for awhile.

I hope you haven’t just gone into the “all or nothing” approach. Sometimes easing back into things is the best way to get into a disciplined routine again.

healthy living

Here’s a few tips that may help:

Don’t think you have to eat up all the left over cookies, candy, chips, whatever it is you may have laying around.¬† I’m kinda joking, but kinda serious too.¬†People do think they will make a final “last supper” moment and eat up stuff before they go on their “diet”.

Do allow yourself something if you’re craving it. Having a piece or two of chocolate is way less damaging than ignoring your desire than binging on a half a bag later on.

Don’t go all extreme and restrictive in your eating.¬† Your body will rebel if you drastically reduce your food if you’ve been feeding it more than it needs.

Do gradually adjust the type of food and amount of food you have on your plate.¬† It doesn’t take a lot to satisfy your appetite.

Don’t cut out all things you love.¬† This goes a long way to being successful in new eating habits.

Don’t “over” exercise. Doing more than you are used to will only make you sore and not want to continue.

Do ease back into your normal routine if you have been exercising but maybe got off of it for a few weeks.  Adding a bit more to what you do through the next week or two will bring you back up to where you were without negative side effects.

Do set small, attainable goals. If you have a set amount of weight to lose, consider looking at it in 5lb goals. This is easy to achieve and makes it a bit of a game.  Weigh in only once a week.

Don’t get discouraged with what you need to do by staring at the “big picture”. ¬†Focus on one day at a time making positive small choices. These will add up. Move through each day with a focus on those choices.

Do remember that change takes time and don’t get discouraged because you are expecting to much to soon.

If you keep in mind that each day is a series of baby steps leading to your larger goal, it will be easier to manage and you will be much more successful in the end.

Do you have any tips or tricks that work for you to help you get back on track or to reach your goals?

 

Monday Musings

Welcome to the last edition of Monday Musings for 2018! It’s hard to believe we sit poised on another brand new year full of possibilities and adventures.

2019
It’s all about your perspective

I promise this isn’t gonna be any kinda “new year, new you”¬† post nor will it be full of clich√© end of year rhetoric.

Just yours truly with some random musings to end the year with and perhaps a little sass thrown in the mix just for fun.

The holiday season has been great

OK I don’t know how it goes for everyone, but my holidays have been good.

Busy? Yes.¬† Controlled chaos at times? Yes. Food? Ugh more than enough. Family? See “controlled chaos” ha

Seriously though, I’m blessed to have my tribe together and everyone is happy and the kids play and drag toys everywhere to which I find pieces of things tucked in my sofa till summer time and Nerf darts in odd places¬†but it’s all good stuff, ya know?

There’s been a plethora of food and sweet treats and really at this time of year I’m officially getting sick of food.

I’ve been cooking and baking since… well… Thanksgiving.

I’m ready to get back to easy meals and I’m ready to take a break from sugary treats. I guess it’s good I’m used to eating healthy most of the time because it doesn’t take long for me to realize it’s not my comfort zone.

The Snake Oil People Are Coming

Oh I have a good time with all of the “health and wellness” leeches out there.¬† I don’t have a voice here¬†for no reason, and having a blog and my social media is the perfect platform for speaking out against some of the craziness.

I wrote a post on it.. find it here….https://sassyfitnesschick.com/2017/10/24/snake-oil-diets-and-more-wizardry/

The tv ads have started. The stores have begun to set up huge displays of “meal replacement shakes”¬† with athletic wear in the front of store and my social media feeds have all the DM people hawking their wares for weight loss.

Tricks and gimmicks abound.

Yeah, yeah we all ate cookies at Christmas and maybe to much of grandmas pie.

Whatever.

Here’s the deal, you don’t need their wizardry to lose weight, honestly, you don’t. Keep your money, buy healthy, real food and smaller clothes with it.

You don’t need to be cleansed, detoxed, purified, or any of that other nonsense. ( remember you’ve got a liver and kidneys to do all that ūüėČ )

I’m not gonna go crazy in this post about this topic but I WILL leave you with a great article that clearly defines all the “lingo” these companies use so you’re a little educated.

https://qz.com/quartzy/1510840/a-handy-guide-to-the-toxic-language-of-diet-culture/?fbclid=IwAR2pCvjN_m6ZaQb_FwQKbQzKKD2hQmg5X1oLmOdnbLHKDeaK2MfTDdmZOPo

Let’s not forget exercise….

I have not gotten in the amount my body craves these past few weeks. I came off months of training, did the duathlon at the end of November, and headed into a busy month working and preparing for the holiday season.

I did get out the other day for a ride… of course it was one of the coldest mornings we had this week….

IMG_20181228_115811_814
My Ninja look. I was kinda numb when I got back but I felt amazing

I  hope you have found time to get out and enjoy some purposeful movement.  I hope that as you move into the year ahead, you are already planning to make it a part of your daily routine.

I enjoy other less “active” activities…

The day after Christmas found me with my first “free” day in quite awhile. And by that I didn’t feel totally task oriented with a to-do list in my face.¬† So I trolled the local stores for any after Christmas items I couldn’t live without then I went and got coffee and just spent some time… reading….

20181226_130550
Coffee and a good book. It’s the simple things right?

I started a book¬† ( One Bridge To Life) before Thanksgiving and it got set aside ’cause I just didn’t seem to find extra time to lay down and leisurely read.

I was able to attend a public meeting  at a local church and the speaker was a 92 year old man who had survived the Holocaust.

There is something very humbling about sitting there listening to someone recount horrors from ages ago, yet watching his face at times, it was like he was seeing it all very clearly in his minds eye. That got me more than anything… seeing his look become distant as if he were seeing it all over again… and he most likely was.

Of course his time to talk went all to fast so, what do you do to fill in the gaps?

You buy his book of course.

This one is his personal recollections of his life before the invasion, during his time as a prisoner, and then his liberation.

I read and then have to walk away at times as I’m dealing with the truths that these were real people. The horror is almost like todays graphic horror except I know this was real life.

I keep reading and I start to get involved with a “character” and I want them to make it… to get out…to escape…so many never made it to survival.

I’ve had to set the book down and walk away for awhile more times than I should admit.

I just cannot wrap my mind around the horrible, ghastly, inhumane treatment of human beings done by other “human beings”.

Yeah, not light reading I know.

I believe like so many others, these stories, the lives of those who went through this monsterous atrocity, must always be remembered. I guess educating myself further is a way for me to “not forget” such a horrible point in the history of mankind.

Boy that got heavy….

I finished my weekend up by working at the shop. If you remember I shared in previous posts, I took a space in a Vintage store in town to house all¬†my creativity and to keep some of it out of my house ūüėõ

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

Anyway, a slow afternoon let me re-work my space and take down Christmas, and overall be a bit productive.

20181230_133837
All the pretty green things

Speaking of taking down Christmas

I will admit to feeling like… HUH? when people whip their tree¬† and decorations down the day after Christmas.

Like what’s up with that?

I guess ’cause I put so much into my decorating I just love to enjoy it for as long as I want. My tree has stayed spectacular this year, for a live tree, now past Christmas, it’s not even dropping needles.

Considering how big it is, and how much work it took to make it look so gorgeous, I’m in no hurry to pull it down.

I jokingly tell my kids it may have Valentine hearts on it.

And with that I’ll leave you with this weeks question to ponder…

Do you take your decorations down soon after Christmas? Or do you enjoy leaving them up for awhile?

 

 

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.

20181216_225852

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