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.

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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?

 

 

Childhood Obesity

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So I’m gonna tackle a topic that might be a lil off my usual stuff, but one that is definitely in national attention as well as making local news stories too. It’s something I believe seriously needs addressed.

I promise to resume my normal athletic(y) antics soon 😉

Childhood obesity.

It affects 30% of children making it the most chronic disease of childhood. This number has tripled since 1980.

Childhood obesity is a health issue.

More children today are diagnosed with diabetes, hyper tension and other co-morbid conditions associated with obesity and morbid obesity.

Obesity is defined as more than 20% above the ideal weight for a particular height and age.

The physical complications can be great for over weight children.  Type 2 diabetes, high cholesterol, high blood pressure, asthma, sleep disorder, non-alcoholic liver disease, and early puberty or menstruation.

Besides the over arching problem of physical effects on these children, the social and emotional complications are huge. These children can often suffer from low self-esteem, bullying behavior, learning problems and depression.

The risk factors know no economic boundaries. Poor diet, lack of exercise, family factors, and socioeconomic  all can contribute to children being overweight.

I’m gonna play the bad guy for a second and break up this word.

Child…. the first part of childhood.  Meaning they are the children who are dependent upon the adult to provide food, provide boundaries and provide guidance.

Parents are the ones who shop for food and provide for their child. Good nutrition is so important, but often, parents feel they need to provide empty calorie snacks and drinks for their child. I’ve also watched in my world at times where the children have been allowed to eat unchecked with no reminder “you’ve had enough” or maybe ” 2 cookies is plenty” .

It’s really ok for parents to say “no” to kids when they’ve had enough. To teach proper portions. The “no” word isn’t just ok for  some things, it’s ok when it comes to teaching children balance and moderation on food too.

Children will eat what we bring into the home. If they don’t have junk food to graze on, they won’t eat it. Oh I’m not the totally evil mom, I do have cookies and treats, but when my kids were in school they were the weird ones who had water bottles in their lunch instead of “juice” boxes which are often no more than glorified high fructose flavored drinks.

Although my 23 yr old wandered in one day and proclaimed “when you stated getting all healthy the good stuff went away!” ha that’s not entirely true as I still make a mean batches of cookies 😉 but I really keep the snack foods to a minimum.

As I’ve shared in previous posts, I grew up in a family with many family members being over weight. We were taught to clean our plates. I never made my kids do that, allowing them to eat till they were satisfied. My Mom flipped the first time I let my son leave the table with food still on his plate

I allowed them to learn and listen to their bodies natural signals. Alongside treats they learned about eating good foods too.

We teach our children so many things in life, shouldn’t  eating well should be at the top  of the list of what we teach them?

How do you help if you have an over weight child?

→ Improve daily diet making small gradual changes.

→ Offer water instead of sugary drinks.

→ Encourage exercise and outdoor activities.  Let your child brainstorm fun ways to exercise.

→ Focus on the entire family eating healthy and exercising.

→ Teach balance and moderation in eating. If your child is old enough, encourage them to read the labels, looking at serving size, and measuring it out to help them understand what that serving looks like.

→Offer rewards and treats that aren’t food related.

→ Allow them to have input on the types of healthy snacks and foods they want to try.

Encourage their efforts and keep the focus off numbers with the goal of being healthy and fit =)

The Ugly Truth About Fat

So as I pondered the blog I’m about to write it crossed my mind that it could fall into that realm of ” not politically correct” that seems to permeate our world today. You know, that place where you can’t or aren’t supposed to say anything or have an opinion on anything for fear of “offending” someone ? That if you speak out, someone might feel that you are bashing or tearing them down ?

Hear me… there’s a huge difference in speaking out in love/concern over being mean spirited and hateful.

Well! Now that I have your attention…. 😉 ( you’re pondering…where the heck is she going with this?)

I’m fixing to speak truth.

I’ll tell you…. I’m gonna talk about….. fat…. and the fact our country has an epidemic of it…. including our children… childhood obesity will have to hold for another post…

It’s not cool to mention fat. We live in this current world of not “shaming” and trying to make everyone feel ok and comfy when the reality is this…

Obesity increases the risk of many health conditions, including the following:

  • Coronary heart disease, stroke, and high blood pressure.
  • Type 2 diabetes.
  • Cancers, such as endometrial, breast, and colon cancer.
  • High total cholesterol or high levels of triglycerides.
  • Liver and gallbladder disease.
  • Sleep apnea and respiratory problems.
  • Degeneration of cartilage and underlying bone within a joint (osteoarthritis).
  • Reproductive health complications such as infertility.
  • The high cost of healthcare for these diseases.

Hear me on this, fat isn’t bad. Our bodies need fat to protect our organs and give us energy as well as help with proper functioning of our nerves and brain, it helps to maintain healthy skin and other tissues.

Excess fat is what becomes bad. It puts extra stress and strain on our knees, hips and other joints. Internally, our heart and lungs have to work harder to carry the extra weight. On a practical level…. daily tasks can be harder and take more energy and that can leave you tired.

I feel I have a platform to speak on this. I’ve not always been athletic, had muscles or worried overly about what food I ate. If you’ve known me for awhile, then you’ve seen me at varying sizes, however, so many of you are new to following me you might assume I’ve always been into running/fitness. Not true.

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April 2007, Senior pics with my first born who was getting ready to graduate. This was a rather unplanned pic that the photographer took of us. I love it ’cause I’m with him. I was not “unhappy” with myself? But It was one of those moments where I once again was reminded…. “you could drop a few pounds”. 7 months later I began my journey and never looked back.

My grandmother and mom were considered morbidly obese… not a pretty term….but sadly true. I’m the age my grandmother was when she had her first heart attack. She had not only heart issues but diabetes and other health related problems. She eventually died of congestive heart failure.

My mom nearly died one Easter of undiagnosed diabetes. Her blood sugar level was something like 960.  If you know your numbers then you know… that is out of the world high. Somehow though, she pulled through that. She also had high blood pressure and dealt with many other issues including loss of both kidneys,  2 transplants, and later in the past few years, life of dialysis and never ending doctor appointments. Because of diabetes complications, she eventually had toes and parts of her foot removed. All of these things directly related to her being so overweight. Oh, she did have surgery a number of years ago and lost a lot of weight and was quite small when she passed away…. but all the damage had been done.

I lost her a year ago tomorrow.

My grief is neatly packed away on some levels and there is a blog waiting to come out…. someday….. but I digress….

It’s an ugly truth we don’t want to confront in ourselves or in this world today. Fat can be deadly and take a huge toll on our health and quality of life. But we don’t want anyone to feel bad so we act like it’s all ok…. again…  this isn’t about treating anyone poorly…. it’s about offering love and support.

7 years ago I started my journey after kindly being confronted by my doctor… or perhaps challenged is a better word… to consider losing some weight. Pointing out basically, I was healthy, but could stand to lose a few pounds. Well, honestly, I went on to lose more than a few, about 55 actually. Not to mention who knows how many inches, and about 6 pant sizes.

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At one point, I couldn’t wear these pants. I guess I still can’t wear them 😉                                                                     

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I remember the first night I went out for a walk ( begrudgingly I might add) I had to deal head on and face to face with the reality. I was 43 at the time…. did I want my life potentially to be like my mom and grandmother? Was I going to let food dictate and control my life? Or was I going to make changes?

That…. was when my fitness journey began.

I will always remember taking in the December 2012 edition of Runners World to show my doctor. I had been one of 22 selected out of over 400 submissions to be shown in their “Runners Body”  feature. I asked him if a few years ago when I first came in would he have thought I’d have been in such a magazine ?

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My feature page from Runners World Body Edition

He was in tears…..his words….. “I tell people all the time, they usually don’t  listen. I’m proud of you”

So yeah, I feel like I can speak to this topic on too many personal levels.

Yet, losing even 10lbs can lower blood pressure, help reduce knee and hip pain and help to lower blood sugars. Not to mention, it can make you feel awesome for doing it =) Oh yeah, what about increased energy as you lose weight ?

The most important thing ? Get started.

→ Set small realistic goals

→ Include daily purposeful exercise

→ Remember even when you don’t see big “losses” that things are happening inside you too.

→ Enlist help or a support team

→ Aim to eat healthy nutritious food 95% of the time.

→ Allow for an occasional treat but don’t reward yourself with food.

→ Don’t quit. Slow and steady wins the race.

→Progress pics aren’t vain…. they can remind you how far you’ve come….. take them =)

You ultimately are the only one who can take control of your health and wellness. If you are in a good place perhaps you need to be encouragement to someone on their journey…support goes a long way! Most of all, consider what you do an investment in your quality of life… you’re more than worth it!

Cookie Cutter Diets Part 2

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Hey! welcome back to the next part of my little series  =) I thought this would work better than writing a novel you’d be reading for days…. if you missed part 1…. scamper over and check it out first.

I wanna set the stage here for you… since we’re talking about diets…. maybe you’ll relate. This was my strategy for success years ago.

* determine I was tired of being fat  (yes, I’m using that word)

* decide that,  “Monday was gonna be it…time to start”

* proceed to eat all random, crappy, junk type food I could shovel in to “get rid of it”  over the weekend ( because all that food would never, ever be available to me again. Ever.

* decide which seriously calorie deficient diet I was gonna do, and there were LOTS to choose from.

* start on Monday with lofty expectations of being slimmer by the next weekend. Engage some furious exercise. Think of all the foods I was gonna miss.

* Tuesday… hunger is my new best friend. Food is always on my mind and I  have fantasies about my next meal more than a teenage girl does Justin Bieber. Get on scale and check for weight loss. Get mad when it hasn’t changed.

*Wednesday hop onto scale… first thing early… naked… carefully balancing and holding my breath. Yay…  a pound or two gone. It’s gonna be a good day. I can do this. When do we eat again ?? Weigh again later in day hoping for more good news…think about when it’s over…

* Thursday no new change in the weight. I’m getting kinda sick of a piece of fruit, an egg and water for breakfast and similar things rest of day. Hunger sticks closer than a bee on honey. I think about…cake… and cheeseburgers… and all things fat.

*Friday almost have a week down. I’m getting used to the light headedness from not enough food… besides the scale told me another pound was gone… I can handle being hungry…. I’ve been thinking about “when this is over” and getting back to normal.

* Saturday… I’ve been good! I deserve a treat, or two, or three… right ?? And the whole day turns into a happy eating feast of all things that have been banished in the past week. OMG… it all tastes sooo good.

*Sunday… I’m not realllyyyy needing to lose weight, am I? I mean, I never will be able to anyway…so… I might as well just do what I’ve been doing…. maybe I’m supposed to just be like this. I  just don’t have the will power or strength to be successful.

* Monday…. resume my old ways. Resolve to try again another day.

Do you relate ? Have you done things like this ? You can tell me in the comments section.

I’ve since learned a lot. There were several flaws with my plan for weight loss.

→ Not understanding my needs or exactly how many calories my body required to just be alive on a daily basis. At the time 1200 calories was standard diet fare ( sadly it still is today) If you were living large, 1500. Imagine my shock when not to long ago I learned that my daily BMR (basal metabolic rate which we’ll talk about later) was actually 1500 calories. This is if I were to sit on sofa doing nothing and to support the normal functioning of my body. No wonder I was hungry all the time! There were no extra calories for my daily living or exercise built in.

→ Removing, depriving and taking away everything I perceived as “bad” Giving power to foods and not keeping them in a proper  perspective. We  are living life and have to allow for it even as we pursue our weight loss goals. Occasional treats keep us on target and cut off binging. Putting foods on a banished list only made me think of them more.

→ Not treating my body with respect by giving it adequate food for health and living. Being hungry is a God given signal to feed our body.

→ Not having realistic goals for myself. I would not reach a slim status in one week. That set me up for failure…. as if  not enough food wouldn’t.

→ Not setting long term, permanent, life goals instead of just weeks out goals.

→ Trying to fit my body into that standard diet and not knowing my own needs.

When you and I began to grasp and understand that we should be focused on all of our lives and not just a few weeks or months, we’ve made huge progress. Eating well and movement  are, or should be, what we do all our life.

Now, remember your homework you had from last post ? You were supposed to set a goal and determine what your weight loss fitness goals are

Now along side that I want you to consider what your needs are. Could you relate on any level to my story above ?  What mental changes do you need to make for success ?

Finally, think about your life. Your work , activities, hobbies, exercise etc. and consider what kinds of food will give you energy and help you on your weight loss journey.

In our next post we will look at how to figure how many calories you personally need to reach your goals and most importantly how to make it your plan for success.

So Much Food. What To Eat ?

So today’s post is coming from questions I sometimes get… and there can be some interesting ones 😉 one that has come up several times is this :

In regards to health and wellness, it’s the “what do you eat / do for meals ?” question

Let me say first, what works for me, might not be the “thing” that works for you.

Also, on any given day what I eat depends on the training I’m doing. Obviously, my needs are greater with a 20+ mile run, versus a strength training day so my caloric intake can be quite different.

And the other thing…. it will also depend on our likes and dislikes and overall personal tastes. I don’t follow any current “trends” of don’t eat this or that. Unless you have a food allergy/health reason, eat the food. It disturbs me how many people today follow a certain trend without even knowing the why’s of doing it….

There are some things that I do which, I believe, are beneficial to everyone….

I rarely eat fast food. I don’t do a lot of processed, refined or fatty foods. I keep sugar to a minimum. I don’t drink alcohol or sugary drinks or fake sugars. I skip creamy stuff like mayo, spreads, and those sort of items. I prefer whole grain/brown foods over “white”.

I do drink a ton of water (’cause I really do like it and it’s the best thing for your body)

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Side note…. I don’t use bottles… I really run around with a big glass full of ice water.. it travels everywhere with me.

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One of my fav healthy breakfasts….

Fruits and veggies make up a large part of my daily nutrition. Not shown here are sweet potatoes. Such tasty little suckers. I often roast them with some olive oil for dinner, and use the cold ones with my breakfast or toss them in with my lunch salad. These are a great nutritional super food.

I believe dairy is important (especially for women) so I try and get in a couple glasses of milk a day and my Greek yogurt snacks 🙂

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seriously, the best. I also add a few roasted coconut almonds into it for a tasty midafternoon snack

Protein is very important with my training to make sure my muscles have enough to grow on =) I know it’s not currently trendy, but I love real milk. No apologies.

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Eggs are a perfect breakfast food for me. I also keep them hard boiled for afternoon snacks.  I eat the whole egg… the most important nutrients are contained in the yolk. I find protein does a much better job to keep me feeling satisfied and “level”.

I have no issues with “grains” and enjoy multi whole grain breads/bagels, oatmeal and some cereals.

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Keeping foods that are easy to quickly grab in your ‘fridge is a first step to making good snack choices =)

Basically, I try and eat, the majority of the time healthy foods. I don’t believe in eliminating food groups unless you have a valid health reason to do so.

Oh, and some treats are allowed and completely enjoyed at times =)

And of course, this is always a part of my day. Isn’t coffee a food group ??

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I’ll tell you this, of myself and people I know who have it going on nutritionally, they have a strong foundation in their daily diet of lots of fruits and veggies. These not only fill you up with less calories, the nutrients they deliver to your body contribute to your overall health,wellness and appearance.

If you don’t currently eat a lot of these tasty food items do this:

Start by eating more of what you like.
Try something new every day or two.
Cook veggies in different ways. I love roasting or sautéing mine
Experiment with new recipes to get more veggies in.
Do fruit salads instead of veggie salads in your meals.
Reach for these things as snack items…understand you must train yourself to do so.
Stop treating these foods like they are the enemy…they are health and wellness for you.

Oh, and if you can’t STAND a certain veggie/fruit… then.. don’t eat it! There’s a lot more out there to choose from.

Making slow shifts in your daily diet and replacing not so good foods with better choices will get you on a healthy lifestyle path =)

Setting Realistic Fitness Goals

When I kicked started my little blog a few short weeks ago, it was to hopefully, share, encourage and motivate those who stumbled across me in the vast cyber world of blogville.

It’s a big place out there boys and girls. And wow, ya’ll have been so…. nice……

I wanted to take my voice into the world to do what I’ve been doing in real life and through my Facebook page, motivating and encouraging people to pursue a lifestyle of health and fitness.

As you know, and as I’ve shared in other posts, I’m a runner and love running and will talk a lot about it ( as in, I have a half marathon this weekend, so spoiler alert, you know what’s coming 😉 however, there’s a lot more to me,  a person, and much more to our lives we deal with so I will also venture into other topics and ideas to share with you as we move along.

I think when people are setting out to do something as (big) as get on their health and fitness journey, they really need a cheerleader, a mentor, and someone who’s plowed the road in front of them to say “hey, I got through this, you can too!”

It can be hard…. frustrating… overwhelming. As one reader commented to me the other day on my post, they hadn’t “thrown in the towel yet”…..

That means a lot … if you can press on taking one day at a time and just focusing on it…. and not the rest of your life….or that you feel like you’ll be fat/out of shape/ unmotivated whatever… you WILL make progress.

Trust me.

There will be days you’ll look at yourself in the mirror in that self-loathing way (don’t… do … that… or I will…come beat you) and you think there’s no progress going on… but there is…. you must give your body time to adapt and adjust to what you are doing. Remember part of the process is knowing that there’s a lot of changes going on…. not just physically inside and out ……but mentally and emotionally as well….

Our bodies really are this cool science experiment.  Work them, feed them good foods, be consistent in that process and in this slow steady way…. stuff happens….

Honestly, I’ve been at this for 7 years now. I’ve kept my weight off, built muscle, gotten stronger, leaner,  have more energy and can physically do more than I did half my age ago. I realllllyy l that 😉

Did you notice something ?

 7….. years…..

I’ve made forward progress by being consistent and letting changes happen in the way they need to……over time.

Are my fitness goals different now, than when I started this process? You bet they are ( and that, boys and girls will be another post)

The important thing is this. I just lived my life each day…. purposefully and intentionally  with forward progress. This is not something you can manhandle out quickly. You’re living your life, settle back and enjoy  the journey.

I still have people who will see me and say “when did you get like that??” and my response is “I’ve just been working at it for awhile”.

May I offer some suggestions if you are thinking of starting your journey or maybe you’re on it and need encouragement.

Ready ? Take notes 😉

Be kind to yourself when you start the process. Firm, but kind.

Don’t tolerate excuses from yourself (you can read more on that in my “No Excuses” post)

Set reasonable goals.

Make a vision board of ideas or goals you want to achieve. My closet door is littered with ideas/quotes/goals.

If you’re serious… tell people! My Facebook page has been a place where I post what I will be doing and I know at least one person is going to ask about what I’m doing and if I did it. Not only that, you are also going to motivate someone else… win/win!

Educate yourself in what you are doing… read and learn.

Finally, make it fun! You are doing this as a “lifestyle” enjoy what you’re doing!

With consistent daily progress you will hit your goals.

But no matter what….. don’t you give up and throw in the towel. You will never reach your goals by doing that!

Have you thrown in the towel before? How many times before it “stuck”? What things  helped you ? Share =)

2007/2014 7 years into my journey
2007/2014 7 years into my journey

That Nutrition Thing

What came first? The chicken or the egg ?

I think it’s like asking in the health and fitness world, what came first?

The knowledge  your body needed movement and exercise for better health? Or that you needed to eat better and make intelligent food choices for better health ?

We all arrive in different ways. If you are gonna get out there and kick your butt in some hard physical activities , do you really wanna come back in and feed it garbage ?

Oh, in the beginning it might be like that. “I worked out today! I deserve this!” as the cheeseburger and fries go down… or the fancy sugary coffee drink or whatever your poison is. There’s a sense of entitlement.

It might take awhile, or not so long, for the shift to occur. To realize if you’re doing this hard work you don’t want to undermine your efforts. You start looking at things in a different light.

If your physical activities are really hard and demanding it doesn’t take long to understand that what you put in you IS fuel and you need a) enough fuel and b) the right kind of fuel to sustain your activity level.

Last year I picked up a sports nutrition book for endurance athletes to read and teach myself more of what I needed to do. Training for that 50K I knew I needed to really eat…. intentionally.

Let’s just say, there were a lot of days I wasn’t eating enough for what I was physically doing. It takes planning and forethought to consume foods to not only support your daily living and activities but also your purposeful exercise.

I’m learning. I’ve learned a lot and don’t think I’ve arrived at getting it right. It’s a constant work in progress.

Anyway on my journey of the foods I eat, salad has always been a standard for me. Not as a “diet” food. Not because I “had to”… I’m a weirdo… I just enjoy them.

Before I became somewhat knowledgeable of foods and nutritional content one of the food groups I enjoyed in my salad was…… Ranch… yes, Ranch dressing.

It is a food group, isn’t it ? 😉

Then I started getting smarter and realized I was killing and totally negating any positive effects of salad by the dressing on it. Now I was horrible about it, not like some salads I’ve seen where the lettuce is buried under a sea of white dressing, almost no longer visible….

Over time, I slowly weaned myself away from it. Oh, I have it occasionally ( I like it with my salad and pizza 😉 but this is rare for me.

Let me say this. I often eat salads. Most days of the week they are my lunch staple, because I really, honesty, enjoy them. And, you can seriously get all your daily servings of veggies in with it….. double win.

My salads are not just the standard lettuce, tomato, cucumber kind of salads. I throw all kinds of colorful veggies in, sometimes a fruit of some type, some nuts, seeds or other crunch along with some protein. I’ve learned to use spinach as my “lettuce”. It’s a creative venture for me each time 😛

Seriously, spinach is like a powerhouse of amazing, good for your nutrient rich stuff for almost zero calories. You wanna eat that stuff. Our store has been carrying locally grown and it’s spoiling me!

So I learned, if you add enough texture and variety of tastes and flavors to your salads, dressings are only needed in very minimal amounts.

But, as mentioned, when you are on a health and fitness journey, you do begin to look critically at how and what you eat to support and sustain those goals.

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A sample of a lunch salad…lots of fresh spinach!

One of the main “suggestions” I offer to people who are wanting to lose weight, is to keep a record of what you eat for about a week, and really consider all the little “extras” you might consume but don’t consider empty calories piling into your days.

Things like an over abundance of salad dressing, mayo, and other creamy sauces and the like really do add up. When you can see from your food journal what your consumption of certain items are, you can then begin to examine what you don’t need or could eliminate to help you on your journey to shed weight and get healthier.

Small steps can lead to big, long term changes!