health – Fat Girls Fitness

Like Iron for Vegetarians

A vegetarian diet is great, but there’s a lot of nonsense out there about filling your nutritional requirements on a vegetarian diet.

We are probably meant to eat some meat. You need iron and B12, and these things are tricky on a fully natural vegetarian diet. Your doctor might tell you that spinach is an excellent source of iron, but this is largely a myth. Also – you might eat all the lentils in the world and still end up severely anemic.

Things like iron and B12 are not always easy to get from plants. You can get them from fortified cereals and such, but if you don’t eat processed foods – then you could run into some trouble. And even if you do eat fortified foods, you can still run into some trouble.

If you’re a female who doesn’t eat much meat – do yourself a favor and track your iron levels. Not just hemoglobin but indications of stored iron (ferritin).

I’m very careful to eat plenty of veg iron sources. Even so, I’m dealing with a second bout of severe anemia in two years. The creepy thing about low iron is you might not feel anything is wrong until your levels are catastrophic.

Once you’ve depleted your iron stores, your hemoglobin might come up quickly with supplementation but it could take months to relieve symptoms. I’ve been taking iron twice daily for almost a month, and now finally starting to feel relatively normal.

Also, iron supplementation is not fun, as iron pills have plenty of unpleasant side effects. So really, it’s better to prevent problems.

Unfortunately, way too many doctors know nothing about nutrition or don’t think to order the most obvious test.

If you’re feeling fatigued, there are doctors who will tell you to get some exercise. If your iron stores are catastrophically low, this will only make the problem worse. You need to be your own health advocate and learn what tests to ask for, what good numbers look like, and what advice you should take with a grain of salt.

A CBC will give you your hemoglobin levels, which should be at least 12 for females. I just bought a copper sulfate solution on Amazon to self-monitor my hemoglobin (this is what they use at blood banks to quickly disqualify you from donation if your hemoglobin < 12.5). But you should get a blood test for accuracy.

In most states (not NJ), you can get a ferritin test for less than $30 without visiting a doctor .

Last time I tested my ferritin, I was at a 7 and I felt like death. My doctor didn’t even think to order the test, didn’t pay any attention to the number, and tried to send me to a rheumatologist.

Trust your own intuition, and do what you can to come to your doctor prepared. If your doctor says something that betrays a lack of common sense, go to a second doctor. A medical degree does not make a good doctor, just as a law degree does not make a good lawyer.

That said, Iron can be very dangerous to supplement if your levels are not low, so make sure you know where you stand before trying anything.

How to Cultivate a Sense of Perspective

There are so many challenges when it comes to losing and/or maintaining weight.

For those of us who struggle to the point where we might be considered “eating disordered” – it’s especially challenging. Whether it’s obsessive thinking about food, binge-eating, bulimia, anorexia or even orthorexia, we can all be helped by cultivating a sense of perspective. This doesn’t replace professional methods, of course, and there’s more to eating disorders than pure psychology. There is habit, there is environment, there might even be underlying genetic risk factors.

But no matter how or why you’re struggling, cultivating a sense of perspective won’t hurt you and may even help you.

By a Sense of Perspective, I mean Three Things

The understanding that you are precious, that every day is precious, and that YOU are more important than your problems.
The understanding that what you’re facing is VERY common. Probably much more common than you think. The understanding that it’s not your fault and that you’re probably pre-disposed to it in some way.
The understanding that your time is limited, and that there is so much for you to be doing here on this earth than wasting your time suffering.

Why Cultivate a Sense of Perspective

Because a sense of perspective puts space between you and your problems. And space makes you powerful, because it helps you make logical decisions rather than emotional ones.

How to Cultivate a Sense of Perspective

God, if I only knew!

I’m not an expert on this, just someone who struggles with this and who seems to being doing better lately. But here is what I think.

A sense of perspective tends to naturally come with age. You can’t rush this, but you can allow it to happen and surrender to it. And if you’re younger, you can understand that what seems important now (to the point of torturing you) might not seem so important later. And have faith in that.
Spend time stimulating your brain! Filling your brain up with things gives it less time and energy to torture you. This leads you to a sense of perspective. I’d recommend a hobby where you can track your progress. Something that challenges you, but is within your skill set. Even if you don’t like it at first, you might grow to like it.
Travel (same reason as number two)
Spend time in nature (same reason as number two).
Read biographies. Learning about the struggles that many successful people faced gives you a sense of perspective. Everyone struggles. EVERYONE. And sometimes those struggles account for their greatness.

These are just a few thoughts. There are so many others, and I’m always open to more thoughts.

When I feel like I’m going insane about anything (which I often too), I remind myself to have a sense of perspective. These problems, they are not that important – no matter how important they seem.

Pursuing Your Weird Hobbies: Part Duex

A while back, I wrote a post called “Pursue Your Weird Hobbies.” I’ve since deleted it, but essentially it was about the importance of pursuing your weird hobbies as part of a more holistic approach to healing your sense of self, and thus taming your tendency to stuff pies of pizza down your face every time you experience an emotion.

As a primary matter, weird hobbies take time. Less time = less time to eat yummy num nums. Because essentially, you are a sinner.

Also, weird hobbies instill a sense of (potentially weird) identity. Find a weird hobby, and you are no longer self identifying as a fat-ass, but as a basket weaver, or a stamp collector, or whatever freaky hobbyist you should choose to become.

Weird hobbies can be strange, enlightening, or even disturbing. My weird hobby is making little libertarian movies, and imagining that world enjoys them (when of course my analytics tell me otherwise).

But I’ll keep pursuing my weird hobbies! And in the spirit of #election2016, here is my little contribution. Let me know what you think 🙂

What weird hobbies keep you mentally sane?

Thanks for watching 🙂

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GoodRX.com

Ok, so admittedly this blog post has nothing to do with fatness or fitness. But sometimes a tantientally related website makes its way into my life, and I feel I must share it.

www.GoodRX.com – for those without prescription coverage is a really an awesome resource that I very much wish I had found sooner.

This website will compare pharmacies BY PRICE, giving you the ability to get the best price on your prescriptions. It’s likely that all your local pharmacies are listed.

I used it this weekend, and saved on prescriptions that I had apparently been overpaying for for years. #awyiss

Hope this does some good for someone out there. Please share with any of your friends who you feel might benefit from this information.

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Happy Holler-ween

As the sluttiest of all holidays, Halloween is a great time to enjoy those weight loss results.

Here is what I look like now:

And here is what I used to look like just a few years ago:

Just in case you think I’m particularly strong in the willpower department, I can assure you that I’m not.

I’m also not particularly hard-working, never deny myself chocolate, and NEVER exercise unless I actually want to (that said, I enjoy walking).

I’ve struggled with weight for a long time, and it took me a lifetime to figure out what works for me. For me, it boils down to three things:

Keeping bad stuff out of the house;
Setting myself up for success (ie.. understanding the reality of willpower depletion, and knowing my own weaknesses);
Eating mostly veg, and a little bit of everything else

This is not just about looks. It’s about empowerment, mental health, and also physical health. It’s about being a version of yourself that you are genuinely proud of.

Living a lifestyle that allows you to feel and look your best is not easy, but it’s also not that hard. Every person deserves to look as beautiful and vivacious on the outside as they feel on the inside. You just need to figure out what works for you. And never give up on yourself. Past results are NOT binding!

If you find yourself in a bad place now, just know that I’ve been there, and so have my friends and co-contributors to this blog. I don’t mean to say you’re not good enough as you are, but rather that you should live the full life you want to live.

You don’t have to lose a billion pounds this week, and you don’t have to run a marathon today. Just make one small change and stick to it this week. Next week, try another.

If I can do it, then anyone can do it. Put in the effort now, and make the small changes. By next Halloween, you’ll be strutting your stuff with the best of them 🙂

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How a Blank Calendar Can Help You Lose Weight

Dun Dun Dun! Introducing, one of the most powerful (and understated) weight loss tools in the known universe. A blank calendar for the month of November 2016.

The Power of a Blank Calendar

You might have read my earlier post about the fresh start hypothesis. If so, you know that a clean slate (for example, a new month or week) can either help or hurt your weight loss efforts, depending on your own circumstances.

The blank calendar is mighty. Why?

It’s a great way to leverage the positive psychological benefits of “starting fresh.”
It forces you to break a large daunting goal into smaller, more immediate goals (which translates to a higher rate of sustained motivation and success).
The concrete action of writing your goals down might alone be enough to keep you sticking to them
It can serve as a visual reminder of the bigger picture, which helps when motivation starts to wane
It’s effectively free! (Provided you have access to a computer and printer).

How to Use a Blank Calendar for Weight Loss

Step One. Find a printable blank calendar (I googled “blank calendar 2016”) and print said calendar
Step Two. Choose an achievable weight loss goal for one month (for example, 8 pounds). Subtract this goal from your current weight, and write your new goal weight the last day of the month.
Step Four. Create weekly weight loss goals, and write each new weekly weight at the end of each week.
Step Five. Surrender to the blank calendar (optional).
Step Six. Tape the calendar somewhere visible.
Step Seven. At the end of each week, reevaluate your goals. If you lost more than your weekly goal, you can change your next weekly goal post to reflect your current weight. If you lost less than your weekly goal, you can do the same. The key is that you can keep adjusting your goals as you get closer to the end of the month. (For more details, see this post.)

Weight Loss Cal 1.png — Your calendar might look something like this.

But How Do I Actually Lose Weight?

Obviously, the calendar itself is not a weight loss plan. It’s just a tool to help you stay organized and to improve your stick-to-itness.

As far as losing the weight itself – there are plenty of different ways. The right way will depend largely on your own circumstances and preferences, but removing processed foods and focusing on a plant based diet will likely go a long way. In any event, you need to do what works for you.

Additional Uses of the Blank Calendar

In addition to using the blank calendar to plan your weight goals, you can also use the blank calendar to plan concrete actions on specific days to help you reach those goals.

These actions can be related to food intake or to exercise. Just remember to keep your actions achievable.

Weight Loss Calendar 2.png — Example of calendar with concrete behavioral actions

Also, keep in mind that missing one day doesn’t mean you should give up on the rest. In fact, you will be better off if you plan for failure.

Rewards. You can also use weekly or monthly rewards for making your goals (mani-pedi, anyone?). Just remember not to be too hard on yourself if you miss a week. Weight is weird, and it’s not the best measure of fat loss. On my own weight loss journey, I found that I lost weight 3 out of 4 weeks.

If you try this method, let me know how it works out for you.

If you have any thoughts on modifications, I’d love to hear those also.

Happy calendaring 🙂

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Dream Big, Plan Small

Sandwich with avocado and poached egg

Regardless of how you plan to get into shape, there is one psychological trick that I believe will be helpful to most. You have to dream big, and you have to plan small.

By dream big, I’m referring to your ultimate goal. Visualize it, taste it. It can and will be yours, no matter how far away it seems right now.

You don’t have to write it down, you don’t have to meditate on it. In fact, now it’s time to (for the most part) throw it away. Because it doesn’t matter how big your dream is if you aren’t able to break it down into smaller parts.

By plan small, I don’t mean anything specific. But here is the general idea. Imagine that your “dream big” goal is to lose 50 pounds. Realistically, you think you can do that in 5-6 months. Assuming you’re starting in November, you should safely be able to hit that goal by May (losing 8 – 10 pounds a month).

Now – imagine yourself in the springtime, 50 pounds lighter and feeling so free. Wonderful! But in order to get there, realize that right now, 40 of those 50 pounds don’t matter. What matters is that you lost the first 10 pounds. The prospect of losing 10 pounds is much less daunting than the prospect of spending the next 5 months trying to lose a total of 50. So the last step is to forget the rest, and plan small.

Your “plan small” goal is now to lose 8 – 10 pounds in the month of November. How are you going to do that? I don’t know. There are a million different ways. But here are a few tips that might be helpful:

It might be a good idea to plan even smaller. Forget 8-10 pounds this November, how about 2 pounds this week? How about .3 pounds today?

One Small Caveat

Planning small is great, with one caveat. The smaller you plan, the more you need to realize that fluctuations will happen while still losing fat. This is especially true for females as we go through our cycle.

If your goal is to lose two pounds a week, realize that you might do everything you can but still not lose those two pounds in any particular week. Assuming you are doing everything right, you might lose 1 pound one week, and 4 pounds in another. This is the nature of attempting to measure fat by using weight – it’s far from perfect. So you have to be sufficiently psychologically healthy that you will survive apparent disappointments (which really, are not disappointments at all).

My Method

When I first decided to lose weight, I printed out a blank calendar for a period of one month. I subtracted 10 pounds from my starting weight, and wrote in that new weight on the last day of the month. I knew I had 60+ pounds to lose, but unlike any of my previous efforts, I decided to just focus to the here and now.

In order to reach 10 pounds by the end of the month, I’d have to lose 2.5 pounds a week. So I subtracted 2.5 pounds from my current weight, and wrote it in on the last day of the first week. I then subtracted 2.5 pounds from that weight, and wrote it in on the last day of the second week. I did this one more time, and voila – I now have 4 weeks and 4 goals.

I realize that 2.5 pounds is a lot of weight to lose consistently week after week, but because this was my first month – I figured I’d be losing a lot of water. I decided that even if I only lost 8 pounds by the end of the month, I’d consider it a huge success. In fact, any weight loss would put me in a better position than I’d been in at the beginning of the month.

In any event, I’d now start out on my first week, not thinking about the three weeks to come. My only goal this week is to lose 2.5 pounds. When I reach the end of the first week, I’d write my new weight down. If I lost exactly 2.5 pounds, I’d leave my goals as is. If I lost less, I’d adjust my goals to only 2 pounds per week. If I lost more, I would adjust my goals so that they reflect 2.5 pounds per week starting from my new weight (but still only until the end of the month). Even if I gained weight, my new weekly goal is just to lose 2.5 from my new weight.

The effect is that no matter what, my goal is always “lose 2.5 pounds (or 2 pounds) this week.” The month is not important, and the goal re-sets each week.

Here is what I found. Three out of four times, I met or exceeded my weekly goal. Usually about once a month, I lost slightly less than my goal, and very rarely I gained.

Over time, this method worked for me. My mind is overcrowded, and I’m sure yours is too. We want to fast forward to the future, but things just seem to work out better when we try our best to focus on the here and now.

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Falling into Fatness

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As a basic millennial of the female type, I am under enormous pressure to enjoy Fall.

Yes, I’m white. Female. Twenty-something. I understand well what my obligations are.

Boots are cute, everything is orange, and all the pumpkins have features carved into them. I get it. And I don’t mean to distance myself from my cohort, but I just don’t enjoy Autumn. (Except, of course, for all the dogs in costumes.)

Fall makes me cold, and when I’m cold I want to eat creamy delicious things called “food.” When the leaves drop off, my body begins to sense that Winter is coming. This bodes poorly for my upper arms.

FullSizeRender 14.jpg — my only consolation

In Summer, hot long days bring me joy and food barely crosses my mind. During Fall, I sometimes find myself wondering how the fella adjacent to me on the subway would taste drenched in Nutella.

Speaking of which, I had a rough weekend.

I ate a jar of Nutella – the whole jar. (In all fairness to me, it happened over a two day period. But also, I ate it with buttery crackers).

This is what happens in Fall. Bad bad things. Bad chocolatey things.

I don’t consider eating a jar of Nutella a setback, actually. And I’m not “Falling” into Fatness.

My former self would ruminate, and to be perfectly honest – my current self is doing some of that also. But my current self also has a sense of proportion: Nutella happens, life goes on.

Fall is an easy time to put on weight for me, as I suspect it is for many people. But the key, I think, is to allow yourself to let go a little and remind yourself that not every decision needs to be a great decision. The important thing is that you regularly make good decisions.

There is no such thing as falling off the bandwagon. There is no such thing as “all or nothing.” To the extent these things exist, they are products of your own imagination. Products of my own imagination, and I’ve lived with them for years.

This weekend I ate an entire jar of Nutella. With crackers. But today, I’ll eat eggs and veggies. I love eggs and veggies, and I’ll enjoy the contrast.

I don’t think weight maintenance should be such a tricky thing. It’s hard as long as you make it hard, and for me, it’s harder in the colder months.

My simple tricks are these:

don’t freak out;
don’t keep tempting caloric things in the house;
don’t avoid the scale (catch problems while they’re small)
exercise if you want (long walks are nice)

I’m also going to try a bit harder to find joy in the colder months. Starting with cute new Fall boots, and MAYBE (just maybe) a new fitness regimen 🙂

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What’s On Your Menu?

Cauliflower & Sweet Potato Soup w/ scallions and bacon

Majority of the time, Sunday’s are dedicated to food shopping, meal prepping and getting ready for the week. Yesterday was no exception.

What usually happens is, I go through the store circulars, store coupons and manufacturer coupons and plan our meals based on the deals of the week. I’m on a budget! “Look babe! Turkey is 99 cents per pound. Are you good with turkey this week?” “Yea, anything is good,” says my husband.

Yesterday was not one of those days…

$178.00 later: 2 lbs ground turkey, chicken breast, fresh salmon, shrimp, fruits, cauliflower, sweet potato, mozzarella cheese, eggs, almonds, strawberries, apples etc…. And my small list became this ginormous list and I was overwhelmed by the cost but the food was already scanned and bagged and the next thing I know, I am home prepping 1,000 things I had not planned on.

I stumbled upon Peas & Crayons Slow Cooker Sweet Potato & Cauliflower Soup recipe and had to give it a try. If any parents are reading this and have trouble getting your kids to eat their veggies, this is a good one. The sweet potato overpowers the cauliflower taste.

This recipe also gave me an excuse to purchase an immersion blender and I am in love. It is way better than a handheld mixer that you use for baking… I dread using those things because most of the food ends up on the walls.

Yields: 16 cups (8oz) and freezes well!

Ingredients:

2 pounds Sweet Potato (Approx 2 large potatoes)- peeled and cubed
2 pounds fresh head of cauliflower- roughly chopped
Original recipe calls for 1 quart veggie broth, I used chicken broth for extra flavor
1 large onion-diced
5 cloves garlic peeled. I minced my garlic
4 stalks scallion- chopped
1 tsp dried thyme- I did not have this so I used oregano
1 tsp paprika
1 tsp red pepper flakes (more if you really like a kick)
1/4 tsp salt or to taste- My hubby said it was enough salt. I had to add more to my soup
2 cups milk
2oz. cream cheese

Directions:

Put everything into your crock pot except for milk and cream cheese. Set on high for 4-5 hours or until veggies are fork tender (took mine 4 hours)
Once tender, turn slow cooker off, add milk and cream cheese and blend using an immersion blender.
I topped our soups off with crumbled bacon, scallions and shredded cheese.

Stay tuned for a Caprese meatball recipe. So good!

XOXO,

Rachel

Cheat Clean Pizza

This pizza is awesome and so is my Pusheen cat eating pizza shirt

You are so lucky that I am not greedy when it comes to sharing food or I would have never provided this gem of a product to you. It’s called Real Good Pizza and it’s delivered straight to your door.

Christmas came early this year and all of Santa’s Little Helpers are putting together these little, beautiful, tasty pizzas to drop at your front door. Just because you’ve eaten bad here and there doesn’t mean you’ll get a lump of coal this year. Santa actually wants to help you reach your goal while enjoying guilt free, gluten free, grain free pizza.

Whoever created this is like the Steve Jobs of pizza or wait, the Mozart of pizza, ok last one, the Picasso of Pizza (ba dum tss!)

These 5” pizzas are packed with 25g of protein and only 4g net carbs. This is a low carbers dream! Three styles available for purchase: Pepperoni, Supreme, and Three Cheese

Shipping is free and usually arrives within 2-3 business days and if you use code Rachel , you will get an additional 10% off your order.

Prep is easy as well- either microwave or oven and it has such a fresh taste. I served it along side a salad and was totally satisfied. My Husband is a huge evening snacker but he was so happy with this dinner that he didn’t reach for a snack last night. This is the definition of #cheatclean

One more thought before I go-

Pizza is life!

XOXO,

Rachel

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