health – Page 13 – Fat Girls Fitness

Don’t Be A Lameass

“‘I’m bored’ is a useless thing to say. I mean, you live in a great, big, vast world that you’ve seen none percent of. Even the inside of your own mind is endless; it goes on forever, inwardly, do you understand? The fact that you’re alive is amazing, so you don’t get to say ‘I’m bored.” – Louis CK

One of the top reasons people say they find themselves eating is because they are bored.

To this I say: the boredom may be a bigger problem than the food.

Ok, first of all, no one should ever allow themselves the opportunity to be bored or boring. Idle time leads to bad habits. Sitting around, snacking, watching too much TV and just a general lack of productivity – which is lame.

Don’t be lame! Be fun! Be un-boring!

Here’s an idea! Find awesome ways to fill your time.

Find projects around the house you’ve been meaning to do
Find a hobby: start a bowling league, paint some more, write some more, learn to do magic tricks (Did you know that people that pull rabbits out of hats tend to be 28% leaner on average than those who do not pursue this hobby #uncitedsource)
Make a list of activities to do and keep adding to it. Even add them to your calendar and invite your friends: ice skating, hiking, going to a museum, going camping, making sculptures out of matchsticks (making and maintaining the list is an activity itself, doing these things are bonus points)
Go for a walk!
Get a tattoo on an area other than your face (plus it’s a great way burn through any money you may have accidentally saved up)
Learn to spell accidentally (hint: it took me a long time to write #5)
Write a manifesto, or at least make a zine
Learn to play the jaw harp
Write some angry Yelp reviews *
Read the comment section on any Insane Clown Posse YouTube videos**While laughter burns calories, these activities are often enjoyed sitting, so not as highly advised, yet still very entertaining and good fodder for small talk at parties.

Stay fun, my friends!

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Weekend + free time = wanting more food

Ahhh, Friday. Sweet, sweet, Friday. We impatiently wait for the weekend to come and while it’s awesome that we get two days to do whatever, I have a huge problem when it comes to food! Over time, I’ve learned self control (only took about 27 years), but I am human and I still love food and the temptation is always there.

So what do I do to control myself?

In my opinion, the most important thing to do is to keep ROUTINE. Of course it’s ok to sleep in but I suggest staying as close to your daily routine as possible. The first thing I do when I wake up (besides brushing my teeth) is drink a bottle of water and about an hour later I have breakfast, usually a hard boiled egg with a serving of nuts or a Greek yogurt with a serving of fruit. Both options high in protein and not overly filling or time consuming to make! Let’s get real, time is precious and I don’t want to waste it.

Don’t graze. Grazing is the worst! Visualize this scenario… you are binge watching something awesome on Netflix, like, The Arrow (That Oliver Queen… isn’t he so dreamy?) and you want some popcorn. A cup or two is fine, but once you start, you can’t stop and now you binge watched a whole season of The Arrow and downed an entire bag of popcorn and life is sad because you finished the season and the bag and you feel guilt that you ate a whole bag of popcorn. My solution- keep a weight by you (kettle bell is totes my obsession right now) or a resistance band or even a chair.. wait, even better, you don’t need any equipment, just a wall (hamstring blasters, walk planks, wall squats). Your heart will be racing for more reasons other than Ollie… I mean, Oliver Queen aka The Arrow ::swoon::

I like to go to the gym first thing in the morning after my pre work out of walking my dog, Marty. He’s my best pal. And hey, if you guys don’t have a gym membership or don’t feel like going to the gym, go for a long walk with your four legged friend or take a shelter dog for a walk—adopt don’t shop! They will be happy and you’ve burned calories. That’s a win win in my book.

Anyway, if I work out in the morning, I am less inclined to cheat because that work out is not going to waste. No way, Jose.

Eat before you go out to dinner. “What do you mean eat before going out to eat… that’s what an appetizer is for!” No, no, no. You got it all wrong! Gosh, would you just listen to me! I think we are all visually hungry more so than physically. Those loaded cheese fries look appetizing, don’t they? Not anymore! Just stop, ok! Have a snack before you go out so you are just enough satisfied till the main course. Phew! look, we made it through the appetizer part of the dinner. I always lean toward the meats and substitute fries with veggies or a sweet potato but if you decide to indulge, upon receiving the food, cut your meal into 4 parts and have them doggie bag three out of the four parts. PORTION CONTROL!

I’d say you had a pretty successful weekend if you follow some of the pointers above.

Do you have any additional tips? I am always open to new suggestions.

Preparing for the Storm: The Fat Girls Fitness Way

Ok – so what if I live like a sad bachelor?

A blizzard is coming! News anchors are telling you to stock up on food and essentials. Inclement weather alert!!! Now is the perfect time to gain five pounds over the weekend and sabotage your weight loss efforts 4 life.

It doesn’t have to be this way.

Don’t kid yourself. Winter preparedness does not mean you need Wonder Bread, American Cheese, and Donuts. Nutella is great – but do you really need it to survive the storm?

Maybe. I don’t know. It is really tasty….

One of the hardest parts of losing weight is avoiding temptation. And with a potential blizzard on the way, everyone is trying to sell you something comforting and delicious to increase your dress size. But if you care about your pants, it’s helpful to keep those tempting foods outside of the house and/or apartment altogether.

So the above photo? That’s my actual fridge right now. Of course I’ll make sure I have the essentials: water, toilet paper, basic foods to make sure I won’t die. And I’m not a crazy person, so of course I’ll keep plenty of rum on hand. In fact I’ll probably head out and add some wine to my collection.

But notice what isn’t in my fridge: anything extra (other than alcohol).

I’m not suggesting you deprive yourself. Have fun, have a snow day. Eat some terrible stuff if you are so inclined. But I find one of the most helpful steps to leading a healthy lifestyle is keeping crap out of the house. Sure, I eat crap from time to time. But the fact that crap is not available to me two feet from my living room helps more than you might think.

If I want to make an inadvisable food choice, and I often do – I have to walk two blocks to 7/11. That’s not far, but it’s enough of an impediment that I’ll usually just reach for a fruit instead.

So yes – I’m irresponsible. I haven’t done my “emergency shopping” just yet. But when I do, I’ll stock up on fruits, veggies, and maybe some canned beans. Fine maybe one little Twix bar. But just one!

Plateau Busting: The Two Pound Goal Post

I’m slightly worried this post might betray my weirdness, but here is a mental technique I used to help me lose weight once I began to plateau.

Preface: Goals are great. But if you keep making them, and not meeting them – they can be very discouraging. Goals should be achievable, but just barely so.

Step One: Calculate your “Goal Date”

Pick a day 10 days in the future. This is your goal date.
Example: Today is January 22. Therefore, my goal date = February 1.

Step Two: Calculate Your “Goal Weight Range”

Weigh yourself today (in the morning, before you eat or drink!). Subtract two pounds from that weight, but only counting the whole number.
Example: So let’s say today I weigh 165.9, 165.5, or even 165.1 – my Goal Weight Range would be “163 point anything”.

Step Three: Put It on a Calendar

Hold yourself accountable by physically writing or typing your Goal Weight Range on your calendar.
Example: In this case, I would write “163 point anything” on February 1st in my calendar

Step Four: The Mental Work

Every morning while you brush your teeth (assuming you brush your teeth!), take a look in the mirror and remind yourself of your specific goal. Promise yourself that you will make healthy choices, just for today – in order to be one day closer to your Goal Weight Range on your Goal Date.

Realize that you whether you make your goal or not, it’s OK. In any event, you’re going to make good choices today to get there.

Step Five: The Weigh In

Sometimes, you won’t make your weight, and sometimes you will. This is simply what happens when you are close to a healthy weight and losing weight becomes harder.

But here is the key: if you make good choices for a 10 day period, sometimes you will lose one pound in 10 days, and sometimes you might lose three. This is especially true for females. No matter what – you repeat the process on your weigh in day. Always with a two pound weight range as your goal.

Step Six: The Repeat

The key is to do this consistently (and also to be gentle with yourself) until your reach your ultimate goal weight.

What I like about this method is that your goal resets every 10 days. And because we are rounding, sometimes your goal is actually closer to one pound, and sometimes it’s closer to three (depending on your start weight).

Because your goal continues to reset, you can kiss your history goodbye. All that matters is what choices you make today.

Because of monthly hormonal fluctuations (and fluctuations in my eating habits) I personally found that I meet or EXCEED my goals about 3/4 of the time, and usually miss them 1 in 4 times. Over a period of a month – I generally averaged somewhere between 7 and 10 pounds with this method.

If you miss your goal two times in a row, it’s probably a good indication that there are changes you can make to your eating habits if your goal is to continue losing weight.

Take a pizza my heart

Let me preface this by saying dinner was so easy to make and Hubby approved ::two thumbs up::

I introduce to you my cheat clean dinner for the week…drum roll please!!!!

*Tortilla pizza*

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Be still our hearts… friends, our pizza days are not over…just modified.

As you get to know me, you’ll see I focus on high protein-low carb meals. Carbs have always been a big problem for me. Unfortunately they don’t go straight to my ass, more like my stomach and thighs 😦 Ok, less about me and more about this pizza.

One Mission tortilla= 6 carbs Trader Giotto’s Rustica sauce = 4 carbs per 1/2 cup (trust me, you won’t need to use that much for one slice) and zero carbs for cheese and Hormel turkey pepperoni. Max carbs for this meal is 10 grams.

Here’s what you got to do:

Preheat oven to 350 F

Spray your baking sheet with cooking spray

Lay your heavenly wrap on the sheet

Spread sauce, cheese, and pepperoni on top (remember, you can substitute with any topping or no topping at all…ain’t nothing wrong with the ol’ reliable cheese and sauce)

Pop it in the oven to desired crispiness. Personally, the crispier the better. I love the crunch! – This was about 10 min.

Serve with a side salad and I’d say you got yourself a gourmet Italian dinner 😉

Sweet Tooth

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Loving sweets is such a terribly delicious addiction!

There are times when I am sitting at my desk and start salivating thinking of caramel, sugar, chocolate, cookies, and cream, oh my! The list goes on and on. So what does one do when they are torn by their love of chocolate and all things sweet and wanting to be fit and fabulous ::sad face:: ?!

After researching healthy dessert recipes and substituting this and that and making myself crazy, I’ve discovered the wonderful world of protein bars! Quest, Power Bars, Mission, Crunch, OhYeah!, Combat… you get the idea.

Anyway, some protein bars are a major disappointment and others are pure bliss. Whoever came up with Combat chocolate chip cookie dough is my hero and if you are reading this, I LOVE YOU, I LOVE YOU, I LOVE YOU. WILL YOU BE MY VALENTINE? MY SWOLEMATE?

I thought for a minute I was eating a twix bar or licking the cookie dough batter off the spoon… It’s an emotional roller coaster.

Peoples, the weekend is just around the corner and I hear there is gonna be a HUGE snow storm… go to your local GNC, pick up a box [or two] of some Combat bars and snuggle up by the fire enjoying the deliciousness. Your taste buds will thank you and you will continue winning the battle of the bulge. You-1 Scale-0

Final thought, courtesy of Charles M Shulz, “All you need is love. But a little chocolate now and then doesn’t hurt.”

….I’m sure he would say the same thing about these delicious chocolaty protein bars 😉

Avocado Toast On Fleek

So I tend to get a bit teary-eyed when I talk about avocado toast. And fine, it’s true – I might be a Trader Joe’s fangirl.

But I want you to experience this toast.

I swear to you I am not sponsored by Trader Joe’s (if only!). But Trader Joe’s 100% Rye Bread, in particular, is my favorite for this recipe. If you have access to it, you should definitely use it for this recipe.

This toast is so simple and SO good. It’s perfect if you’re cooking for yourself or for two people. Like many of my other recipes, you can make it all in one pan.

Avocado Pic.png — Don’t stare directly into the pit.

You’ll need:
1. small amount of onion
2. one or two eggs
3. 1/2 avocado
4. one slice Rye (Preferably Trader Joe’s 100% Rye)
5. Optional but recommended: Tomato and/or Olive Oil

Directions:

Do whatever you do to make your pan not stick. I use Trader Joe’s Coconut Cooking Spray
Cut up onions, throw them on one corner of the pan. You’ll want to do these first, because they’ll take the longest.
Once the onions have been cooking for a bit, begin toasting the Rye on another portion of the pan. At some point you should flip the Rye.
Crack an egg somewhere on an unused portion of the pan. I cook it sunny side up or scramble it, but wtvr works.
Dump everything from pan onto a plate. Spread avocado on toast, add onions and egg on top. Nom nom.
Optional: cut up the tomatoes and cook them lightly in the span. Add them to your toast. SO good!
Double Optional: Drizzle a little olive oil on the whole concoction. MMMmmmMMMMmm.
Mandatory: ENJOY!!!

Let us know how you modify this recipe to fit your own tastes 🙂

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Keys to Weight Loss Freedom: Expect Failure

In business, the mantra is that successful people not only expect failure, but embrace it.

In weight loss though, we expect perfection. If we “mess up” we often find ourselves at the wrong end of a downwards spiral. We compound our small missteps until they become disasters. And while we know it doesn’t have to be that way, we feel helpless to stop it.

I have lost 60 pounds over the past two years. But there were ups and downs. There were breaks. And many times I failed. In fact, many weeks I continue to fail.

And I am happy about that.

Sometimes…

Sometimes I go an entire month without losing a single pound. And sometimes I gain three pounds. I NEVER feel bad about it, and I never lose sight of my progress.

Because even if I gain 5 pounds, 10 pounds, or 15 pounds – I’m still in such a better place than I was 60 pounds ago.

Sometimes I get my period, and other times I want to drink half my weight in rum and eat a donut. Sometimes ice cream happens, often pizza happens, and I can assure you that when froyo happens, I don’t go light on toppings.

Because here is the important part. I expect failures. I embrace failures. There is no way that I could expect anything else. Because horrible food is delicious, and it makes me happy. So there is no way I’ll have a perfect month or year. But I do have perfect days, and wonderful weeks.

A Promise to Myself

From the very first day that I embarked on this journey I promised myself that I would never ever experience guilt over food again. That’s because I know that weight loss is affected not only by our habits, but also by our psychological health.

Small failures are not a big deal. In fact, they are are a good thing. Sometimes your body just wants calories. And sometimes eating is fun.

Small failures include the dollar slice I drunkenly enjoyed with friends on a great evening. The birthday party where I indulged, and the vacation where I had the best time.

When I look back on them, they weren’t failures. They were indulgences, and I enjoyed them – just as I enjoy eating (mostly) healthy on a daily basis.

My failures are integral to my success. Because in the scheme of things, my failures were never failures at all. They were natural parts of the process.

No More Cheat Days

I don’t believe in cheat days. To each his own, I say, but they don’t strike me as part of a healthy mentality.

You are never cheating. You are making choices. Sometimes you’ll make good choices, and sometimes you’ll make worse choices. Make sure your choices are overwhelmingly good, and you will look great in no time. Just don’t punish yourself for the ‘bad’ choices.

When you lose weight the fact of the matter is this. Your body is starving. It doesn’t matter if you do it slowly or quickly, or if you take all the right vitamins and minerals. Your body wants things, and thats ok – let it have things, or don’t. But if you gain a pound, it’s not a failure. It’s a blip.

And remember that sometimes – just OK is good enough.

If you love Fat Girls Fitness, subscribe to our bi-weekly newsletter.
(We won’t spam you)

We’d love to hear about your progress.
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Slow Cooker Vegetarian Chili

Let me be blunt. I modified this recipe from here.

But without the modifications, it’s a bit bland.
And the modifications work. And by work I mean WEEEERK.

If you’re a single lady, this recipe will make men love you. And if you’re a single guy, it will also make men love you. So I hope if you’re a dude that you’re gay or at least open to exploration.

OK so go to that link. Put those exact things in the slow cooker, and then add the following:

SALT! I don’t like salt, but without any salt at all this recipe is bland
1/8 cup of brown sugar, I added it a few hours into the slow cooking process
A few table spoons of balsamic vinaigrette! Also added late in the slow cooking process. This is the secret key!! Oh my goodness.

Also. The recipe says slow cook for 2 hours. I don’t think that’s nearly enough to get the full flavor.

I slow cooked on high for 4ish hours. I turned it to low towards the end.

Heavenly chili, obscured by a ton of other delicious ingredients: spring mix, bruschetta, avocado, egg

BONUS POINTS:
You get bonus points from a higher power if you serve this chili on top of mixed greens with an egg on top. If you’re feeling naughty, a dollop of sour cream won’t hurt.

ALERT!!! Burrito Potential alert!:
I try to avoid carbs. But if you’re feeling feisty, add one egg, some mixed greens, some avocado and/or tomato. Throw it all together in a wrap to make the world’s most wonderful burrito. You won’t be disappointed.

STAY WARM! And Happppppppppy Chili Nomming 😀

The Infamous Egg Thing

What is “Egg Thing” you ask?

Egg Thing is elusive… like a dove.
Egg Thing is a feeling more than a recipe. It’s like homespun wool, perfect precisely because of its imperfections.

Egg Thing reminds me of babushka’s cooking – it comes out a little bit different every time. Cooking Egg Thing is like replicating DNA over and over again. The mutations add up. Sometimes they are disastrous, sometimes miraculous – but they always code for Egg Thing.

Egg thing. Pictured here with besties Butternut Squash Puree and Beet Juice

The Two Foundational Premises of Egg Thing:
1] The presence of three main ingredients
– mixed veggies
– a cut up veggie burger (but specifically, Morning Star Chik Patties are the most delicious)
-eggs
2] The eggs are always added last, and left slightly wet and yolky. DEAR GOD I WANT EGG THING RIGHT NOW!!

Egg Thing changed my life because:
– It can be made in a single large pan
– It’s easy, bc it can be made with microwave steamable veggies
– It’s crazy filling, and you can make many portions at once
– It’s a great intro for someone who is new to healthy eating

Here is How I Generally Make My Egg Thing

Ingredients:
1. Bag of Steamed Vegetables (I usually Bird’s Eye Mixed Vegetables)
2. 1 or 2 veggie burgers (I usually use either Morning Star Original Chik Patties OR Buffalo Chik Patties. I highly recommend trying with these)
3. 2-3 eggs (I try to stick with Organic, Cage Free…yada yada)
Optional: Soy or teriyaki sauce. Or any sauce for that matter.

Directions:
1. Steam veggies according to directions on bag. I steam them in the microwave for slightly less than the recommended time.
2. Do whatever you do to your pan to make it not stick. WARNING: Egg thing WILL get sticky. I use a ceramic pan and Organic Coconut Oil Cooking Spray from my beloved Trader Joe’s.
3. If you keep your veggie patties in the freezer, defrost them slightly – just until you can cut through them easily. Cut each patty up into 8 or more pieces.
4. Throw patty pieces on pan on a LOW FLAME! Flip them regularly and wait for them to brown slightly.
5. Add steamed veggies to same pan, turn it up a little bit. Wait a bit for everything to cook.
6. Crack eggs directly into the pan. Scramble things around a bit. My egg thing is finished when the egg is still slightly wet and yolky. This makes things so delicious!!

OPTIONAL: Add salt, spices, whatever you want. Almost anything will taste great. I especially love adding a bit of teriyaki sauce. It tastes AMAZING. I usually use Soy Vey Veri Veri Teriyaki.

Egg Thing tastes great hot or cold.
I usually make enough to last me a few meals.

Let us know how you personalize your egg thing!!

Happy Nomming 🙂

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