nutrition – Page 4 – Fat Girls Fitness

Feeding Herman Canine

Just as I’m suspicious of processed foods for humans, I am (almost) equally concerned about what I feed my doggie.

This isn’t to say I’m a complete crazy person. Yet.
But I am crazy enough that I regularly cook for my dog. #yikes

Here are my three concerns:

Nutrition. What nutrition does the dog food contain?
- Some commercial dog food is messed up. And by messed up, I mean messed up beyond belief.
Health Concerns. My dog is tiny, and tiny dogs are prone to three issues specifically:
- weight gain;
- knee problems;
- anal gland problems
Supporting Animal Cruelty. If you think about the cruelty that goes into making human food, I can only IMAGINE the cruelty that goes into making dog food. I want to vote with my wallet. To whatever extent reasonably possible, I’d like to avoid supporting cruel practices.

A Resource!

DogFoodAdvisor.com is an excellent resource. They use a 1-5 star rating system to help you find the ideal food for your dog.

Whether your dog eats Wet Food, Dry Food, or Raw Food – you can easily find the top rated products. You can also use the search feature to look for more details on a specific food.

It’s very simple. Each category of food is broken down according to the site’s rating:

What I LOVE about this site is the level of specificity that they apply to each analysis.

Their database is EXHAUSTIVE
They examine each and every ingredient of a given product
But they also offer a bottom line w/ regards to each product so that you don’t get bogged down in the details
They offer levels of confidence with regards to statements they make about the safety and/or nutrition of any particular ingredient
They even show a recall history for the brand you’re looking at

One of the foods I regularly feed Herman is Primal Freeze-Dried Raw Food. Here is just a small part of their analysis on this product:

More to Learn

Just as there is more to learn about human nutrition, there is also more to learn about the perfect doggy diet.

That said, we probably know what a perfect doggy diet ISN’T. It’s not a diet full of processed junk and filler.

Some dog foods can be prohibitively expensive, so we can only do the best we can. But this is great resource to figure out where to get started.

How does your dog food stack up?

*EDIT* If anyone knows of a similar resource for cats (or other pets), please share the wealth. I’ve just found BestCatFoodAdvisor.net, but I don’t have any personal experience with it.

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Be a Robot/Fail Forward

“Failure isn’t a badge of shame. It’s a rite of passage”

– Tony Hseih, co-founder Zappos

One hashtag I check regularly on the WordPress Reader is “diet.” I’ll usually find a variety of posts ranging from informational to motivational to interesting to just plain silly.

There’s one type of post I find EVERY time. I call it the “wah wah failure post.” It goes something like this:

“Dear Internet:

Wah wah wah. I’ve only been on my diet six days, and already I’ve caved and eaten seventeen hamburgers smothered in cheese, marshmallows, and gravy.

I knew from the beginning that I was a fat stupid failure, and now once again I’m reminded of what a stupid fat failure I am.

Well, I figure if I already ruined this diet, might as well enjoy the weekend. It is Easter after all! I guess I’ll start again Monday.

It’s hard staying motivated with this slow metabolism. So unfair! Especially since my sister eats anything she wants and stays rail thin. #ughhhh”

Stop Expecting Not To Fail

Why do people expect that they will declare themselves on a diet, and from that day forward – they will never fail?

In the whole of human history, no person has ever achieved ANYTHING without failing at it first. And no, I’m not talking about large or notable accomplishments. I’m talking about the basics. For example, tying your shoe.

How many times did you mess up tying your shoe before you finally got it right? Three times? Seven times? One hundred and three times?

You failed a lot at first. And then you got a little better. But, although passable, your knot was still probably not great for some time. Finally, you became a shoe tying expert. And once you did – you forgot how hard it was to get there. And then some bastard came along and invented velcro shoes. You become a nihilist. After all, what’s the point?

Basically, we are born with three abilities: suckle, breathe, defecate. Everything else we need to learn.

Our bodies are basically sensors and processors. We act then measure then act then measure until we get an action down decently enough to call it “not a failure.” And we still probably suck at it. We have to fail more and get even better.

And Yet…

And yet, when you go on a diet – you expect that you’re going to magically summon some untapped reserve of willpower and never fail.

The foolishness is TRIPLE here, because:

If your willpower were excellent, you prrroooobably wouldn’t find yourself in this current predicament (not that I believe in willpower, see my post here); AND
Your body doesn’t WANT to lose weight. It wants sweet sweet homeostasis.

When you tie your shoe, your shoe isn’t fighting you at every step.

Or is it?

..But when you diet, your body IS fighting you. And it wants to win badly.

That’s because your poor hot body thinks it’s dying. And you’re the sick nut who’s killing it. “Why won’t you feed me?” asks your poor hot body. But it only hears its own echo.

When you fight your body, you’ll win sometimes. But you won’t win every time. No big deal. You don’t have to.

You just need to fail forward.

You ARE going to fail. You will. So you need to fail forward.

Failing forward means taking accountability for your failure. Which is VERY different from making yourself feel guilty about it.

Be an alien robot from another galaxy. Don’t color your failure with emotions that don’t serve you. Instead, examine your failure with the disinterested mind of a curious yet mechanical being, programmed by a wizard lightyears away in a galaxy called “Disintrestrex Four.”

What are the FACTS behind your failure? Separate them out from the story you weaved yourself.

Robots don’t care about stories. They have no idea about your childhood or your mean aunt Mae or your white privilege or all of those terrible things your third grade teacher said to you when you accidentally killed the class pet.

Robots only care about the root cause of your malfunction. They need to compile an error report to send back to the mothership, and they don’t want your humanoid opinion. They want facts.

Why do you fail?

I never fail, because I’m an exemplary person. Wink wink.

..But if I ever WERE to fail (WINK WINK), it might be because:

I didn’t get enough sleep
I ate a carby breakfast
I drank a tub full of alcohol
I kept tempting foods in the house (ahem…girl scout cookies)

Knowing this list keeps me in the habit of making good decisions. And that’s enough.

You don’t need to be an angel like me to look and feel hot as Satan himself. You just need to make a lot more good choices than bad ones.

So know yourself! And know thyself! Even if those both mean the same exact thing.

Know why you fail, and how you fail.
Know that it’s ALL YOUR FAULT. And yet, know also that you’re not at all to blame. Losing weight is hard! Food is good. And your body is fighting you.

Finally, fail forward!!!

Leverage your failures to learn more about yourself.
Use this knowledge to improve and refine your efforts.

How can YOU use YOUR last “failure” to improve your odds of success?

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The A4 Challenge

If you’re heavy into fitness and/or beauty blogs, you’ve probably heard about the A4 challenge.

Like many disturbing selfie trends, it started in China – land of the once bound feet!

Marie Clare calls it a “disturbing new fitness trend pressurising girls worldwide into extreme weight loss.” I call it inevitable. I also admire Marie Clare’s use of the word “pressurising.”

Of course, the challenge has a hashtag: #A4Waist

“The tiny waist has a long tradition in China, going back at least to King Ling of Chu, who ruled from 540 to 529 B.C. Many in China know the passage from the Book of Han, the history of the Western Han dynasty: “The King of Chu loved a narrow waist. Many people at court starved to death.” – The New York Times

The premise is this:

Step one: Take a selfie standing behind a single sheet of A4 sized paper, held vertically.
Step two: If the paper is bigger than your waist, you win. If not, shame on you!

Yikes! this means my worth = zero cents

But wait! I almost make it sideways!

What I Find Interesting

Most of the articles/bloggers covering this topic seem to have a derisive tone, as if to:

blame the girls who are doing this challenge; or
express loathing and hatred towards the challenge itself

“Whatever,” I say! “Don’t blame the messengers. Or at least don’t be too harsh on them.”

Humans are only humans. They do what they can for attention. This goes double for young girls who KNOW (based on the sad reality) that a foolproof way to get power is to physically embody the ideal woman.

Challenges like these only reflect what’s already there. And sure, they amplify it too.

There are all sorts of reasons why we value thinness, especially when it comes to the waist. The reasons are rooted in biology, and then (like many traits) are fetishized in culture. What is “culture” anyway if not the fetishization of all things?

Instead of blaming the messengers, or suppressing the message, let’s try to understand it. And then let’s try to modify it, gently.

Why We Value a Thin Waist

Blah blah blah. I’m so sick of hearing about all the reasons why the patriarchy is destroying the world.

Blame biology! A preference for a thin waist is rooted in our DNA.

It connotes youth and virginity.
It might also indicate child-bearing hips.

Things that indicate youth, virginity, and a sizable birth canal are attractive. Sorry, it’s just true. If your goal is to impregnate someone with your man seed, it’s kind of a drag if they’re already pregnant or if they die during childbirth. So we look to cues. We’re just human.

But there’s more! Blame the fashion industry. Ok, but a thin waist is not necessarily an A4 waist. So what’s going on?

Enter the FETISH aspect. If a little bit of a good thing is a good thing, then a lot of a good thing must be a great thing. Right? …Well – probably not as far as health outcomes are concerned. But certainly as far as sales are concerned.

Think about it. Your job is to hire a model. Good looking people have power. Insanely great looking people have more power. And insanely great looking people are just good looking people whose good features are exaggerated. Often beyond the point of a healthy balance.

So, are you going to hire the good looking person? Or the insanely great looking person?

I suppose the real question is – how many purses/lipsticks/panties do you want to sell?

“Fetishization” describes this race to the bottom. Everyone wants to get closer to the ideal, but no one is alone in this world. As you get closer, someone else gets even closer. There is always someone with a smaller waist than you.

If you want to sell the most things, have the most boyfriends, or get the most IG likes – then you need to have the smallest waist of all.

..At some point, the year 2016 comes around. Inevitably, some random person in China decides your waist needs to be the size of a sheet of paper. Awesome China, thanks a lot. But why couldn’t you have thought of this BEFORE inventing lo mein?

In any event – all of this because we like to take biological shortcuts. Even when it comes to strangers from the internet.

The strangers who follow your Instagram? They are JUST DYING for more information about your fertility than they can possibly know just by seeing your photo. Aren’t people the weirdest?

A Compromise

Maybe the A4 challenge reflects a compromise. Perhaps a spontaneous social compact?

Maybe what the A4 challenge really says is “I’m hungry!! So let’s all agree – A4 is small enough. Can we please stop competing now?”

But I doubt that. Some other crazy challenge is coming soon. It’s only human nature.

…Perhaps the “Post-It Note Challenge?”

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Cover Your Belly

I never in my life felt comfortable in a bikini. Never!

When I finally lost most of the weight, I went out and bought a few. And because I have the self-esteem of Donald Trump, I think they look amazing.

Who wouldn’t want to hit this?

One of the first times I wore a bikini, I was on a private chartered boat off of Mexico with my parents and family friends.

2015-12-31 10.32.40.jpg — it was awesome!

There was a photographer on the boat.

After snapping a few shots he says to me, “ok now go like this, and cover your belly.“

It was weird. I was maybe a 26 BMI (just slightly overweight), 29 inch waist. The picture above is from the same day. So is this picture:

2015-12-29 07.26.41.jpg — my apologies for the lack of fashion

Yes, I’m standing sideways. But I assure you, my belly isn’t objectively grotesque. Stats:

My waist = 29 inches (I have a large frame).
My proportions are 39, 29, 39. I’m 5’2.
My belly is slightly chubby, but quite flat
When I jog in a sports bra, people occasionally ask for my number
I have zero stretch marks/loose skin.
I feel perfectly comfortable butt ass naked in front of anyone (you can ask my poor rooommate).

Haters is Gonna Hate?

With regards to the photographer’s comment, I’m tempted to say something along the lines of “haters is gonna hate,” or “who drank the haterade?”

But really, this guy is not a hater. He’s just a photographer, and also a product of society. He saw a “flaw” and thought I’d prefer the photograph without it. I don’t blame him, because in all honesty – he’s probably right.

Imagine his experience. He works on this boat everyday, and snaps photos of scantily clad women for a living. How many times a week does he hear comments like this?:

“omg, my thighs.”
“Jeez, I really need to go on a diet.”
“oh god – after this trip I’m not eating for weeks.”

My guess is many..

And when he hears those comments, how often do they come from women who are MUCH thinner than I am? Women who, from the outside, look perfect?

My guess is often. Because bitches are never satisfied. We’re just not capable of it.

I’m not going to lie.

I do want my waist smaller. I really really really do. I want:

thigh gap; and
collar bones; and
bikini bridge.

I also want my backbones to stick out, and I want to fly away if the wind blows too hard. Ideally, I’d like to fit into my own pocket. In sum – I want ALL the messed up things that people with eating disorders want. And so much more.

Do you want raw honesty? When Amy Winehouse was at her thinnest, I look at her and think, wow I want to look like that. May she rest in peace. And may all the girls as fucked up as her (and as fucked up as me) find some comfort in this world.

But unlike many girls, I’m crazy fortunate. Because despite spending my entire life hating my body (and even hating it to this day), I’ve always had a ridiculously high self-confidence. I give incredibly few shits what people think of me. I don’t mind looking like an idiot and/or failing. Perhaps because I admire people who fail and try again.

At an earlier time in my life, I might have been traumatized by the photographer’s comment. But now, I just feel sorry for him.

Because when you feel that people need to fit a certain mold, then you are the one that suffers. And when you ask me to cover my tummy, you end up with a photo like this:

We all want perfect everything, but that isn’t what we have. At least not every day.

When you feel that anyone needs to look a certain way, or be a certain way, you miss out on all the beauty that reality has to offer. Which isn’t to say you shouldn’t work on improving things you want to improve. Just don’t miss the beauty along the way.

I don’t mean to sound cliche, but the beauty really IS in the flaws. And not because the flaws are beautiful, but because overcoming them is beautiful.

And loving yourself in spite of them is beautiful.

So be gentle with yourself. Silly people WILL say stupid things to you, because that’s what silly people do. If you value your sanity you absolutely CANNOT take those things to heart.

Instead, try your best to see things from their limited point of view.

…I’m still working on it 😛

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On Fasting

“In poor countries, people die of starvation. In rich countries, people die of over-eating.” – Fauja Singh, world’s oldest marathon runner (aged 101).

Single black olive and parsley — Congratulations, this is what you get to eat today.

Fasting is not yet fully accepted.

Despite mounting evidence of the health benefits, there are still doctors who tell you to “never skip a meal, least of all breakfast!”

I, on the other hand, believe we were designed to starve occasionally, and even perhaps regularly. I also think breakfast is bullshit.

But anyway. I fast in hopes of longevity. We don’t have enough time in this world, and I want to live forever so I can do all of the awesome things.

Does it work? It seems that way. Right now, periodic fasting and caloric restriction are some of the only practices showing real promise in extending our lifespans and improving most markers of health.

I also don’t think fasting hurts. At least not most people. As a filthy atheist, fasting is the closest I get to a spiritual practice.

Here’s what I do

Weekly: I usually do a full water fast one day/week, but I don’t keep it regular, and I don’t track it. Some weeks I just do two VERY low cal days each week (as in 5:2 plan). Weekly fasting is VERY easy to do, I don’t even think about it I just do it subconsciously.

Monthly: Each month, I make sure I fast 2 full days, water only. Usually on the 1st or 15th of each month).

Seasonally: 4X a year I turn my 2 day fast into 3 days!

Keep in mind

Fasting isn’t for everyone, but it’s probably great for most.

If you never skip a meal, just start by doing that every once in a while. Unless you have an actual medical issue, skipping meals is good for you. You also shouldn’t fast if you’re underweight.

Contrary to popular belief, fasting does NOT increase your appetite in a manner that will lead you to gain weight. In fact, regular fasting will most likely decrease your appetite. As far as compensatory eating? It happens for some, but generally not to the extent of the caloric loss you experience while fasting.

Of course, this may not apply to disordered eaters. And fasting may not be right for you. Even so, I think IF could be great for binge eaters and yo-yo dieters.

A 5:2 plan is VERY easy to do and may alter your appetite completely. For more info, check out the book “The Fast Diet” by Michael Mosley

You can also check out this awesome documentary, also featuring Dr. Mosley.

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Fast Food Decency

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“I can barely taste the difference”

My mantra = eat. real. food. But sometimes, real food isn’t there. And other times, you have your period. So you really just want to have fast food.

My problem with fast food, more than anything, is the industry’s general treatment of animals. I don’t go overboard, but I try to minimize my support of fast food restaurants for that reason alone. Emphasis on “try.”

Of course, there are obvious health hazards related to eating fast food regularly. But of course health matters vary based on your personal circumstances and level of activity. The occasional fast food meal won’t make or break you.

In any event, sometimes fast food is what’s there. Here are a few decent options.

McDonald’s: South West Chicken Salad

Remember those gross salad shakers McDonald’s use to have?

What on earth were they thinking?

Those days are long gone, my friends. The Southwest Chicken Salad is actually super delicious and yummy. It has mixed greens, chicken, beans, cheese and some little tortilla chips. The ingredients are reliably fresh, at least in my experience.

It’s also really cheap, as far as salads go in New York, around 5 – 7$ depending on the location. As a comparison, a lunch salad in the city is usually around $12-15 dollars.

McDonalds: Vanilla Cone

The McDonald’s Vanilla Cone is truly a hidden gem. It’s nothing less than a tragedy how few people know of its existence.

Dude, this stuff looks and tastes like ice cream. But it only has 170 calories. And 5G of protein. It’s not a bad choice – I have it quite often.

Plus – it’s like .99 cents. Some locations even have an extra small size. Ask for a “kid’s cone.”

“Can I have a Kid’s Cone please? But make it for 28 year olds.”

Wendy’s: Chili + Baked Potato or Side Salad

Some of the best moments of my life were moments I spent eating Wendy’s chili. Depressing? Yes. True? Very.

If it weren’t for Wendy’s Chili, I’d never have any excuse to eat saltines. And I love saltines very much.

I usually get my Chili with a baked potato + sour cream and chives. Alternatively, I get the caesar side salad, and dump the chili on top of it.

Wendy’s: Everything You Actually Want, But in a Tiny Version

If you happen to find yourself at Wendy’s, and you actually want the real stuff, you’re in luck. Wendy’s has itsy bitsy versions of quite a few menu items.

Just ask for the “value size.” And yes, they have tiny Frosty’s too.

Bonus Sauce: Even though your fries and nugs are now tiny, the BBQ sauce stays the same size.

No, this soda is not enormous.

Burger King: Ceasar Salad

Burger King’s salad is not nearly as good as McDonald’s, but at least the ingredients have appeared fresh in my experience. And it isn’t gross. At the very least it’s better than getting a Whopper.

Taco Bell: Fresco Menu

Taco Bell has a light menu, called the “Fresco Menu.” These are decent choices, calorie-wise. In fact, pretty much any soft taco is a decent option. The Bell also has rice in a styrofoam cup. #epitomeofclass

“I’ll have one of everything, please. Actually, make that two.”

A word of caution: these items are not exactly filling.

I find that the Cheesy Fiesta Potatoes are far more suited to my tastes. Not terrible. 270 calories. Could be worse – I could be eating an entire antelope followed by a jar of Nutella.

Any Suggestions?

These are just a few decent fast food options – I’m sure there are many more out there.

I’d love to hear your recommendations.

…Together, we can make sure that no fast food item will ever go uneaten.

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Coconut Oil Coffee

Holy crap. My Cousin Diana is on fire.

Yesterday, I posted a recipe she texted me a little while back – Spaghetti Squash a la Cousin Diana.

Admittedly, I haven’t tried it yet. But it looks out of control.

Today, she’s back at it. And this time, she’s all about COCONUT OIL COFFEE.

What???

How to:

Black coffee
Sweeten to taste (she likes two splenda)
1 – 2 teaspoons coconut oil
Blend for a few seconds to allow oil to emulsify

RESULT: Healthy coconut coffee goodness.

This is life changing.

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Spaghetti Squash a la Cousin Diana

This recipe arriveth at Fat Girls Fitness via text message from my cousin Diana.

Cousin Diana is a medical doctor!! So you punks better listen up & show her recipe some respect.

Spaghetti Squash? Or an actual photo of your mammary glands?

You’ll need:

one spaghetti squash
2 tbsp olive oil
1 tomato (diced)
minced garlic
shaved parmesan
Optional: 1 or 2 slices provolone cheese

Instructions:

Find a spaghetti squash. Where? Beats me. My local shithole doesn’t seem to have any.
Once you find that thing, cut in half, length wise. Also, give me a call and tell me where you found it.
Set oven to 450F
Scoop out seeds
Add the following (per side):
- one tbsp olive oil
- minced garlic
- 1/2 diced tomato
- shaved parmesan
Bake for 60 minutes
Remove from oven, use two forks to shave squash into spaghetti like strands
Optional: cover w/ one slice of provolone cheese & place back into oven for 10 min.

This is what it looks like covered in sweet sweet provolone 🙂

Full disclosure: I haven’t personally tried this recipe just yet.

It’s not that I don’t love my Cousin Diana (really I do!). It’s just that I’ve had zero success in finding a spaghetti squash ANYWHERE in this godforsaken town.

In any event, it looks good. Like Leonardo DiCaprio good. And I’m told it’s tasty. Like Beyonce tasty.

So I will try it soon.

..And if it sucks, well I’m sorry. Maybe you shouldn’t believe every recipe you read on the internet.

Happy Squashing.

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Did I Just Feel Warmth?

I must be mistaken. Did I just feel the Sun through the window?

According to the actual internet, here is the 10 day forecast for the NYC area:

You probably have some questions:

Yes, this is an actual screenshot.
No, I’m not making this 10 day forecast up for attention. Not after last time…

Attention ladies! This means:

Unless you’re a feminist, it’s time to shave your January coat. If you have a January coat, then you know what I’m talking about. If you don’t know what I’m talking about, then god bless your hairless soul.
…Don’t forget your armpits

Ladies and Gentlemen of NYC Public Transportation:

deodorant, while not required, will be greatly appreciated beginning this week

Fat People (myself included):

The Sun has entered our fat miserable lives, and being cold and miserable is no longer a valid excuse to not exercise
A gym membership is not necessary in this weather, so your wretched state poverty is also no excuse. Less money = less food.

Now is the Perfect Time to Get into Shape!

Forget January. Now is the BEST time to get into shape.

Why:

You don’t feel cold and miserable, and can thus bear torturing yourself with diet and exercise;
Longer sunlight hours means more time for working out and more energy;
AND YET! The party season is not here yet. So you can cut out booze & snacks for a little while without undue hardship.
Eating salads is somehow much easier in warm weather;
The prospect of looking good and being less sweaty this Summer is so close you can taste it!

WALKS WALKS WALKS

I’ve lost so much of my weight just by walking. And this is perfect walking weather. It’s also perfect hiking weather 😀 😀 😀

Yesterday roomie and I went for a nice evening walk along the Hudson. So what if the walk was to PF Changs and back? Fit Girls need lo mein too.

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Coconut Fried Bananas

You want fried dessert, but you don’t want to hate yourself. This takes 4.5 seconds to make, and requires two ingredients.

All you need is:

Two bananas
2 tbsp of coconut oil

About the bananas:

Pick bananas that are not too ripe. No matter what you do, the bananas will stick to the pan a little bit. The less ripe, the less they’ll stick. Frying them in oil will bring out the natural sweetness in any event.
I get my bananas from 7/11, because I’m a scumbag. Don’t be like me. Use better bananas.

sad banana.png — this is what a sad 7/11 banana looks like

About the oil:

I keep my coconut oil in the fridge, which means it’s hard. I let it sit out for a few minutes prior to using.
I use Carrington Farm’s 100% organic coconut oil, because that’s what I have. Ideally I would use Trader Joe’s everything. But this works fine.
Use plenty of oil. These bananas will stick.

coconut oil.jpg — my 2nd favorite coconut oil

What to do:

Slice bananas
Get pan a bit hot, then add 2 tablespoons coconut oil.
When oil is beginning to get hot, add sliced bananas
Cook as needed. 30 seconds – 1 min per side seems to work for me.
Brag to your roommate about what happened to all of the bananas

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