If It's Working, Don't Change Anything!

Anyone who has read my Spark Page recently knows that I have gained more weight than I am comfortable carrying, and that a lot of this came from stress eating. But in doing the self-examination that comes along with the Spark Coach Program (which I highly recommend), I have started to think of something else that helped with my weight creeping up: I let the opinions of others change how I worked my maintenance plan.

This was really pretty stupid of me, since I am acutely aware of my own limitations and have warned others to respect theirs, as well.

I guess the reason I listened to these other folks is because they were people who had accomplished tasks fitness-wise that I really admired. I respected them. But they don't live in my skin.

The key things I stopped doing were tracking my food and weighing myself at least several times a week.

I felt like it displayed weakness if I logged my foods and didn't trust my own appetite. I saw that many of the more advanced fitness people don't need to track- They cam be accountable on their own. Surely I was at least that advanced. Right?

And I was listening to others opinions that weighing regularly was being a slave to the scale, thereby putting the emphasis in the wrong place- That the scale was a liar and didn't tell the truth.

For some people these tactics work. For me, they were borrowing trouble.

And honestly, it's no surprise that in the near-absence of these things, I began to gain weight when extreme stress hit.

The truth is, as I've written in blogs past, that my personality is one that does better with regular food tracking. I do this in a written food log. Writing things down makes me face the facts about what I am eating. This works for me, even in maintenance.

As for weighing, I really do believe that the scale is the least accurate of the gauges that we use. But it also is the most immediate source of input I have. It takes time for my pants to get tight, but the scale tells the tale right away if I overate brownies recently.

Knowing I am going to have to face the numbers on the scale frequently keeps my head in the game when it comes to my eating habits.

And the fact is that if I get much over 155, size six just can't be maintained, no matter HOW much muscle versus fat I am carrying.

So while no one should live and die by the scale, it DOES give me a very useful snapshot of how things are going.

One good thing that this recent weight gain has taught me is that I would rather be considered weak using these accountability tools and looking fit, than considered emotionally strong not using them and viewed as overweight

I don't believe that tracking and weigh frequently is for everyone. What works for you is what you need to do. Don't let anyone tell you otherwise.

As for me? I'm back to tracking and weighing. It's going to be work getting back to where I was, and even more work to stay there. But I remember how feeling great about my health was so very worth everything I did NOT eat. And this time, my opinion of how I need to stay there is the only one that counts.

My 4-M Method of Goal Setting

When it comes to fitness and weight loss I have learned that if I have a specific and measurable method of both setting and looking at my goals it not only helps me with achieving and believing I an accomplish them, but also with visualizing and staying encouraged along the journey.  I call it "My 4-M Method of goal setting".  With this method, I break my goals down into four categories:  

Micro
Mini
Moderate
Max

For the purposes of this blog, and because I'm currently trying to lose fat (again!), I will give examples of weight loss.  But you can adapt this to whatever goal you are trying to achieve, be it a level of musculature, running a marathon, or even something non-fitness related like getting a degree.

Let's cover them one by one:

The first goal, Micro, is something that is easily acheivable and very much within reach.  For me this is every 2 1/2 pound mark.  So at my current weight of 170,  "Under 170" is my micro goal.  After I get there, it will be "Under 167.5", then "Under 165", etc.  When I can tell I am getting very close to my Max goal this will get narrower, since I lose much slower when I get leaner.  I'll probably set my micro goals in 1-lb increments at that point.

The next in line is the Mini goal.  Mini is something that is juuuuuuust out of reach, but you can see it's attainable.  Usually for me this is the 5-pound mark (Under 170, 165, etc.). Mini lets me say I did something that would be worth mentioning to others.  "I just lost fifteen pounds" sounds so much more impressive (and less weird) than "I just lost twelve and a half pounds".

The second to biggest goal, Moderate, is something that isn't quite as easy to achieve and is a fairly impressive milestone. With weight loss, for me it's usually the next size down.

Now for the biggest goal: Max. In short, max goals are where you want to see as the end result of your current fitness journey.

Often at the beginning of the journey I'll have more a a general idea of what this goal might be.  For instance, right now I know I want to have a figure something like the actress Tamara Taylor's:

Isn't she stunning? 

This is a fairly general goal for several reasons- While I believe I can achieve a look very similar to hers, I am NOT her. Specifically I am more muscular than her, have a (much) bigger bust-line, and we are of different ethnic backgrounds. But "Tamara Taylor More Muscular" is not an unrealistic look for me, since we have similar bone structures, height, and age. It gives me a general shape to keep in mind.

Another reason this is a general goal is that I don't know at what exact weight, body fat percentage, or even size (although I suspect it's my coveted size six) I will look like this. Nor am I sure of how long it will take to get a similar look. When I get closer to being there I will be able to narrow it down more, but for right now saying I want to look like her sister, sans skin tone, is about as specific as I can get.

All of these goals are fluid and move as I progress, with the possible exception of my Max goal. But even it is subject to change if I get close and realize it's unrealistic or I'm not expecting enough of myself.

I guess my reason for categorizing goals like this is that it gives me reasons to celebrate alone the way, instead of just trudging along until I get to my ultimate goal. And I DO celebrate. Even if it's just to take a minute to sit alone, smile to myself, and feel truly proud that I made it past another goal. The more I do this, the more I am encouraged to press on.

Mental Prep for Weight Loss: Get Rid of Clothes That Don't Fit

With the New Year approaching and all of us beginning to think of our fitness goals for 2014, many are targeting weight loss.  I have a simple suggestion to get your mind in the right place to finally get smaller:  Get rid of your clothes that are too small you've been keeping around as "motivation".

I know this seems counter-productive.  Get rid of a motivator?  Ummm.......... How's it worked for you, so far?  In my experience, clothes that are too small just add to my guilt.  And when I feel guilty, I want to eat.  And when I over eat I don't lose weight.

If you can't bring yourself to get rid of them all together, pack them in a box and put them somewhere out of sight.  Like a top shelf in your closet or the attic.  I did this with a few pieces that I really loved and eight years later when I finally lost the weight (yeah, it took that long!) I got them out of storage and you know what?  They were embarrassingly out of style.  I was shocked at how tacky what I had idolized as "cute" was in present day.  I was able to shorten hemlines to make three garments more current, but everything else went into the donation box.

You might want to keep one thing, tucked away where you can't see it, for comparison to your former small size once you get to goal.  But everything else?  Buh-bye.

Another, closely related tip: Buy clothes that fit NOW.  I mean, truly fit.  Not that are just a skoesh tight because this time you are finally lose the weight.  But clothes that fit you right and make you feel as good about yourself as possible toDAY.  Why?  Because you'll be more likely to lose weight if you feel good about yourself, and it's hard to feel good about yourself when you also feel like a sausage.

So now you are thinking "If I buy clothes that fit and lose weight, I won't fit in them very long!"  I hope you are right!  It's not wasted money if it gets you moving in the right direction, is it? Plus, it's exciting to see the clothes you that used to fit get big.   Really.

Likewise, get rid of your clothes that are way too big as you lose weight.  I've found that people who keep their fat clothes around "just in case" always, and I mean ALWAYS, gain the weight back.  It's like they have given themselves mental permission to regain and it becomes a self-fulfilling prophecy.

Again, maybe keep one really ugly thing in your biggest size that you would NEVER want to wear again to compare your new, smaller frame to.  But the cute stuff?  Yep- donation box.

Consider it an investment.  Why not give yourself every advantage to get into the best shape possible?

The Great Weigh-In Debate

Do you ever struggle with how often you should weigh yourself? I've seen rather heated discussions on the subject.  Everyone seems to have an opinion.  It can get confusing. 

Personally?  I don't think there is one answer for everyone.  I think this has more to do with your own personality than anything else.  And, to a lesser degree, your goals.

If you are someone who needs constant accountability to keep your head in the game, daily weighing is what I would suggest.  Knowing that you have to face the scale every morning might help you to stay on-track during the day.

On the other hand, if you are someone who gets discouraged with the daily (normal) fluctuations in scale weight, a weekly or bi-weekly weigh-in might be better for you.

And some people do better if they just don't get on a scale at all and instead focus on the changes in how clothes fit, measurements, and how they look in the mirror.  Which are actually more accurate, albeit slower, gauges, anyhow.

Then there is the factor of goals.  Weight loss is a completely different mindset than maintenance.  You might decide you need to weigh more or less often, depending on where your head is in your current journey.  Personally, I do best during maintenance when I weigh daily.  But that's me.  Some people are better at letting it go entirely or just jumping on a scale every once in a while to make sure they are still on target.

And then there is the goal of muscle gain.  When I start with a new client, I ask them to step away from the scale, if at all possible. This is because, for reasons unknown to me, often the scale weight will change very little while the body shape changes fairly rapidly once intense resistance training is introduced.  If someone is focusing on the scale it makes it very hard for them to acknowledge the physical changes taking place in their body.

Likewise, if you are working with a trainer who wants you to weigh in at certain intervals, that is what you need to do.  Don't jack with their program!  (I did a blog by [almost] that title here.)

There is so much more to your fitness than a number on the scale!

And lastly, however often you decide to weigh, strive to do it at the same time of day, in the same amount of dress, having eaten (or not eaten) the same number of meals before hand.  The most accurate time to weigh is first thing in the morning, after you have used the restroom and buck naked.  But even then, there are fluctuations, so don't let a gain of a pound or two ruin your day.  Just make note of it, keep doing the right thing, and weigh at the next scheduled weigh date.  The most important thing is that the overall trend is downward.

Don't allow someone else's opinion of how often you should weigh guilt you or have you second-guessing what is right for you. We are all individuals.  Do what works for you, and respect what others say works for them.  It's a big fitness world and there is room for all of our differences.

Ever Wonder the Daily Habits of the Most Muscular Guy in the Gym?

Last year I did a blog titled Ever Wondered How the Most Muscular Guy in the Gym Lifts? on SparkPeople.com.  I did it there and not here because my following here appears to be mostly female, and a lot of guys follow me on Spark.  I've always felt a follow-up blog about some of his daily habits would perhaps help someone else looking to make the most of their physique.  While the weight lifting is obviously what has put all of that muscle on Ivory, what he does day-in and day-out contributes heavily to his health and appearance, as well.  It really is a whole package if you want to get results as impressive as his:

*********NOTE***** I am not implying that anyone else should adopt ALL of these habits!  Even Ivory didn't take them all on at once.  Like anyone else who has made lasting lifestyle changes, he implement these bit by bit over the course of years.

So here, in no particular order, are some of the things I have observed and/or wrangled out of Ivory about what it is he does on a day-to-day basis:

Dietary:
- Never drinks soda.  Unsweet tea?   Yes.  The occasional sugar-free Rock Star before a workout? Unfortunately, yes. (This makes me batty!)  But carbonated beverages?  In three years I've never seen him ingest one.
- Never drinks alcohol.  No kidding.
- Drinks a LOT of water, although, surprisingly, he does not keep a bottle with him when he works out.  He either goes to the drinking fountain, or swipes some of mine.  (He's nice, though, and refills it for me if it is low.)
- Rarely ingests sugar.  I mean, hardly ever.  Around the holidays he may have a piece of sweet potato pie or banana pudding, but sugar for the most part is not in his diet.
- Keeps white flour to a bare minimum.  Maybe once every week or two he'll have pancakes (with sugar-free syrup) right after a workout, but almost every other starch Ivory eats is either potatoes or whole grain.
- Not afraid of carbs, but eats plenty of protein.  Protein is the center of most of his meals, but he always has some kind of a starch and usually either veggies or fruit along with it.
- Loves his veggies!
- Keeps fruit consumption fairly low- perhaps a piece of fruit a day.
- Eats an extremely wide variety of foods.
- Stops eating when he is full.  He'll leave half a plate of food because "I'm full"
- And, because everyone wonders this:  Doesn't go anywhere near steroids or other stuff purported to help you gain muscle.  Tried Creatine once, but it dehydrated him so bad that he wound up in the ER.  About the only thing supplemental he takes is the occasional scoop of protein powder and a multivitamin when he remembers it.  Really.  (I made him pinky swear on this one.)

Exercise:
- Cardio is short (usually 20-30 minutes) but very intense.  I'm tellin' ya, the guy is positively raining sweat when he gets done with a cardio session.
- Changes set/rep scheme and the exercises he does frequently. 
-  Hits every muscle group once a week.
- Takes more time to train shoulders than any other body part.
- Takes 1 day a week as rest day from gym.  He typically lifts weights Mon-Fri and does cardio Mon, Fri, and Sat.  Sometimes Tuesday.
- Gives full rest between sets.  This way, he's able to put maximum effort into all of his lifting.
- Asks for a spotter when he goes super-heavy.  If there is no one around to spot, he doesn't go heavy that day and does more reps.
- Does abbreviated movements on big lifts- stays in the tension. 
- Always keeps good form.  If he can't keep proper form, he lowers the weight.

Life in General:
- Keeps a relaxed attitude- What some would call stressful, he just accepts as life and rolls with it.
- Is hardly ever in a hurry.  For as fast as this guy moves during cardio, he kinda ambles around the rest of the time.
- Prioritizes taking time to do things he enjoys (coaching football, playing softball, going to his kids sporting events, fishing)
- Invests time in friendships.
- Keeps current on fitness information and is always willing to learn and try new things.
- Makes an effort to stand up strait- excellent posture.
- Lost weight when he needed to. Ivory told me that at 6'2" he weighed 330, if I remember correctly, for quite a while. It was affecting his health.  The doctor gave him what-for, Ivory listened and started eating better and adding cardio to his exercise routine (he'd been lifting all along).  He lost 50 pounds and the weight has stayed off.  Gotta respect that.


Lastly, I feel compelled to point out that it has taken years of doing these same things, day in and day out, to get to where he is now.  Genetically Ivory is indeed gifted, but the mounds of thick and well-defined muscle would not be there if he didn't work hard and stay consistent in his habits.  So if you aren't getting the results you want in a few weeks or months, remember that it takes sticking to doing the right things over and over for many years on end to be able to carry this kind of a look well into your 40's (Ivory is 45), and beyond.

Respect Your Limitations

I so admire the people who can keep weight off without logging food.  How much more convenient life must be without having to write it all down!  But I'm not one of them. 

Rarely can I let junk food in the house.  It's just to hard for me to keep my mitts (and tongue) off of it.

I've had people question and challenge me on both of these issues.  In years gone by I have let others bully me into bringing foods that were not in my best interest into my home when I knew I wasn't strong enough to resist them.  I've also felt ashamed that I planned to log my food even after I lost my weight, despite knowing it would help me to maintain, because someone told me that wasn't a realistic way to live.

But not anymore:  These are two limitations I've had to acknowledge and respect about myself.

I have a friend who does what is necessary to keep her body fat at a healthy level when she pays a trainer/coach to help her.  It's something she has to work into her budget to stay successful.  She's not weaker than anyone else.  Quite the opposite: She is strong enough to recognize and respect her own unique needs and then implement them.

Another person I know has to to to Weight Watchers meetings and weigh-in on a weekly basis in order to not gain her weight back.

Some do best avoiding restaurants; others can't stay home because they eat out of boredom.  Some do best if they plan their meals ahead, while others will rebel and overeat if their foods are strictly dictated:  They do better with a little (or a lot) more give in their eating plan.  Still others do better if they avoid things like white flour or sugar all together, while there are those who find success when they can indulge a little from time to time.

Your picture of success will not look like that of anyone else.  This is a good thing and as it should be.  You have to be true to your personality and respect your own limitations.  Maybe these boundaries will change with time.  Maybe they won't.  But for lasting success in the weight loss and fitness game, you are going to have to be honest and true with yourself about what works for you. 

If someone else doesn't like it? Well....... Let them eat cake........

Or not......

Accept Your Body Type

"I want your abs!".

I get this comment a lot.  While I know it's meant as a compliment, some of the people who say this are seriously trying to get abs just like mine.  They will write me telling me they've eaten what I eat, exercised like I exercise, and done their level best to emulate me.  And still they don't have my abs.  They want to know what they are doing wrong.

And here is my answer: Nothing.  They are doing nothing wrong.

See, other people doing what I do to get my abs is the equivalent of me doing what Figure Pro Erin Stern does to get her legs.  Try as I might, I'll never have Erin's legs, because I am not Erin.

My lower half will always be my weak point, the place where I will always wish I could improve.  There are broken veins and even at 10% body fat, when they are looking the best they can, there is always at least a little cellulite.  To add insult to injury, at body fat that low there's also saggy skin right under my glutes.

So what's a bottom-heavy girl to do?  I capitalize on my abs, arms, shoulders, and back (I have awesome back muscles!).  I show these parts off.  I hide my legs as much as I need to so that they don't take away from the beauty of my upper body.

This doesn't mean I don't work on my lower body, because I do.  I work REALLY hard on it, because not only do I want to see improvement there, but also because those big muscles burn the most fat.  And I need to keep my fat levels low for the sake of my health.  So for me, it's about more way more than appearance- It's about being healthy and balanced.

But I have accepted that my legs and glutes will never be my strong suit.  And you may need to accept that your abs will never be yours. Or whatever body part makes you crazy.

There are parts of your physique you can reshape:  My shoulders are naturally very slight.  I have worked to build muscle on them to help balance my wide hips. I've built up my back for the same reason.  I've added muscle, and therefore definition, to my arms.

But some things (like wide waists, big calves, and bubble butts) can't be changed with diet and exercise.  You might be very lean and still have a waist measurement almost the same as your hips, a bust line that is more than generous, or muscular calves that will never fit into a pair of skinny jeans.  Like me, you might have to get down to an unsustainable and unhealthy body fat level to get true symmetry to your physique.  The sooner you accept that the healthiest thing may for you may not be the most asthetically pleasing, the sooner you will be content with your body.

Change what you can, accept what you can't, aim for health over all, and celebrate the uniqueness of YOU!

Don't Jack With Your Program!

You know what I think is one of the biggest reasons people don't lose weight on a program?  Because they don't follow the program in it's entirity.  They do part of it, but not all of it.  They hire a coach and do the exercises he says but don't follow the eating plan.  Or do a pretty good job of following the eating plan 5 days out of the week, but go off the rails and eat whatever they darned well please two.  Or follow the eating plan perfectly but don't exercise the way he tells you to.  Or decide they're going to have rice with dinner even though the coach told them to just have asparagus and fish.  You get the idea.

Here's the thing: With most programs, whether they are a company-owned plan like Jenny Craig or a pricey one made by a coach personally for you, your best success is dependent on doing ALL of said program.  It's made to work as a whole.  You take one part of it out, and like the gears in a watch, either the whole mechanism stops working or it isn't nearly as effective as if you did the program in it's entirety.

If you are working with a coach, I would advise to put blinders on and just DO it.  Don't read Weight Watchers material if you are following Julie Lohre's program.  (But if you are doing Weight Watchers, read ALL of the material.) Don't decide it's time to brush up on the Paleo diet or read "The New Rules of Weight Lifting for Women" when you are paying Mike Davies to make a program for you.  Why?  Because in there somewhere is going to be something that isn't going to be what your coach or program has lined up for you.  You will start to doubt the effectiveness of what they have you doing.  And with doubt comes lack of enthusiasm. And with lack of enthusiasm comes lack of adherence.  And with lack of adherence comes lack of results.

Commit to whatever plan you are doing in it's entirety.  Focus like a laser beam, block everything else out, and just GO!  Pick a plan, follow the WHOLE plan, and stick with it.  You'll be the one getting the results while others are saying "This plan just doesn't work for me."

Video Blog Link: Quick, healthy foods for at work and in the car.

http://www.youtube.com/watch?v=3245by7ijLo

A few things I forgot to mention:

- Beef Jerky. As long as sodium is not an issue for you and you ensure it is very low fat this can be a great source of protein that stays good for a long time.

- Cut-up veggies. Either cut them yourself and put in the sandwich bags, or get the single-serving size in the produce section of the store. I LOVE the sugar snap peas!

- Holy Guacamole individual servings, also sold in the produce section. This makes a great dip for the veggies and gives you healthy fats.

- And my "Car kit"- A trio of foods that hold up well without refrigeration for a long time. I try to keep this in my vehicle all the time. It includes:
* Ready-made protein drink
* A protein bar
* Beef jerky.

Please let me know what you think!

Hard Choices

There came a point about 3 years ago in my weight loss and fitness journey that I knew if I was going to progress any farther I would have to spend more time in the gym and cooking healthy foods.  And in order to do that, I was going to have to give something up.  After conducting a rather painful lifestyle self-examination, I realized what needed to go: Sewing.

I am a very good seamstress, if I do say so myself.  I have been sewing for about 30 years now.  Since I am a perfectionist, I wasn't happy turning out anything that didn't look positively beautiful.  And perfection takes time.  A LOT of time!  I figured as long as I was putting the effort in, it might as well be right.  And it was.  Here are photos of just a few of my beloved projects:

 

But I had to get honest with myself and reevaluate my priorities.  After some internal examination I decided the proper place to focus my energies and time was now on getting healthier for not only myself, but for my family.  Additionally, I wasn't able to spend the time helping others like I wanted because my  butt was stuck in a chair in front of a sewing machine manipulating fabric.  So I finished up the last of my important projects and put sewing on the back burner.  That was a couple of years ago, and I haven't regretted the decision since, although sometimes I do get a little melancholy about it.

This doesn't mean I don't ever sew, because in a pinch I do.  And I am grateful for my sewing skills.  For instance, I made a lovely fully lined wool trench coat for my daughter this winter- She is tall and willowy, and at almost 6 feet tall and 125 lbs nothing was fitting her. (This is not an exaggeration- literally NOTHING fit her even close to properly with those very long limbs.)  Marching practices for the high school band would have been miserable without a warm and properly-fitting winter coat.  I literally don't know what she'd of done if I couldn't sew. Here are a few of pictures of the project: 

But other than the rare project, my sewing maching sits neglected in it's cabinet.

Another thing I have just recently given up is baking.  This was an even harder one to abandon than sewing.  Baking gives instant gratification and makes my family very happy!  This in turn makes me happy!  But I eat what I bake, and the stuff sitting around, even if I do avoid it, gets me thinking in a direction that is not good for my health.  (I'm sorry, but my experience has been that even with healthier ingredients, it's very difficult to make baked goods that are truly good for you and taste good, too.)  So, like sewing, unless it's for a rare occasion, baking is pretty much out of my life.

When people say that living healthy is a lifestyle, they aren't kidding!  I'm not saying you have to abandon ALL of your time-consuming or bad-for-you habits right now.  I see skinny people who sew and healthy people who bake.  I just can't be one of them.  At least not for the time being.

Habits are formed gradually and new practices towards healthier living are best added little by little, as you feel ready for the the changes.  The truth is that if 5 years ago you'd of told me I'd of all but stopped both sewing AND (bigger shock!) baking, I'd of told you that you were talking to the wrong woman.  If you knew me back then, you are nodding your head in agreement. :-)

The moral of my story?  Don't be afraid to reevaluate and be honest with yourself about what needs to exit  your life.  I can pretty much guarantee that over time, as you progress into becoming fitter and healthier, your life will look a lot different than it does today.  And that's Ok.  Giving up things that slow your progress is not giving in- It's being mature and honest enough with yourself to say "This isn't in my best interest anymore".  Your family may balk a bit (my 15-year old is still asking for brownies), but eventually they'll come to accept and appreciate that you made the hard choices in not only your best interest, but theirs as well.

Video Blog Link: A Word About Maintenance

http://www.youtube.com/watch?v=cfQpfe6ZOfo
maintenance 

A Surprising Supplement Rescource

Could you use another source for your protein-rich dietary supplements?  You might want to consider bariatric product suppliers.  They have become my surprising source for protein-rich supplements to aid in my quest to be leaner and more muscular.

Bariatric patients (who have had either gastric by-pass or lap-band surgery) have stomachs that have been surgically altered to hold very little food.  One of their primary concerns is getting enough protein.  They have to pack as much of it as possible into a very small stomach space.  Bariatric foods accomplish this.  So it follows that these protein-rich foods can also be very handy for weight lifters and people looking to raise their dietary protein levels.

Now don't get me wrong:  These supplements aren't cheap.  But most of us who buy protein bars and powders have come to accept the expense. 

There is a protein powder sold by our local bariatric doctor called Nectar.   It's made by the Syntrax company.  Per scoop Nectar is 100 calories, all of them from protein.   No carbs.  No fat.  Just protein.  And it comes in a dizzying array of flavors!  (I love the peach.)

Bariatric places also tend to stock protein bars that are less garbage and more good for you, because they are interested in keeping their patients as healthy as possible.  Generally these bars will have not only about equal amounts of carbs as protein, but also some fiber in them, which really helps with feeling full.  For bariatric patients these are meal replacements.  (Remember- their stomachs hold next to nothing!)  For the rest of us, they are between-meal snacks.  But they taste good (you aren't going to get an obese person who ate exactly what they liked getting that way to eat food that tastes like crap), and give a good balance of nutrients.

Don't be afraid to walk into your local bariatric doctor and ask if they sell powders and bars.  They won't mind having you for a client!  This is one avenue of revenue for them and they are happy to sell their products to the general public. 

Another thing I like about purchasing from our local bariatric doctor's office is that they have samples of the protein flavors.  So I can try out a single serving for $2, instead of spending $32 on an entire tub of powder I may not like the flavor of.

If you don't have a bariatric doctor nearby who sells supplements you can also order online.  Here is a site that I use:  http://www.dietdirect.com/wonderslim-crispy-protein-diet-bars.html.  Not only do I like the bars in the link (I've mentioned these a couple of times in my blogs), but they also sell the Nectar Protein powder.  And a lot of other stuff, too! They offer a surprising amount of vitamins and various tablet supplements, as well. Take a poke around to see!  (Although I would NOT recommend their entree mixes- Not only are they highly processed, but I don't think they taste all that great.)  If you order more than $49 you get free shipping, and check out the "discounts and coupons" tags on the left bar, under "Wonderslim", to see if you qualify for any discounts or special offers.

I know this isn't a practical resource for everyone, but thought it might be something some of my wonderful readers might like to know about.

Video Blog: Printed Rescources I Use!

Click here for a link to my video blog where I talk about the printed rescources I use to help me in my fitness journey!

Video Blog: Organizational Tools I Have Used in my Quest for Fitness

Here is a link to my very first video blog.  It's pretty self-explanatory! 

https://www.youtube.com/watch?v=yKSEWgllqDs

My Suprising Weight-Loss Side Effect

Er... I'm about to talk about menopause, here, so any of you men who are uncomfy with the subject may want to skip this blog....

Is it just us ladies (and very brave men) now?  Okay.... then I can proceed:

One very interesting and unexpected side effect I have experienced with losing weight and getting fit is the disappearance of the side effects of menopause I had been experiencing.  I didn't make the complete connection until I read in one of Tosca Reno's books that she also has had no menopausal side effects since improving her lifestyle. 

I'm assuming this has something to do with the hormones that fat produces.  Reduced fat means reduced hormones, which could mean reduced symptoms. I also wonder if regular exercise plays in somehow.  But I'm not at all an expert on this subject, so really, what do I know?  I'm just grateful the night sweats, severe mood swings, and horrible headaches, among other things, are gone.

At 45 I don't think I've passed through "The Change" entirely.  But I started showing signs of pre-menopause 11 years ago, and at this stage of the game I have cycles perhaps twice a year (more than you wanted to know about me, isn't it?), so I think I'm getting close.  This also means, though, that I am at the point where I should be at the worst stage of symptoms, and instead I'm getting pretty much nuthin'.  No complaints from me!

My quest for fitness surprised me in a lot of ways, but I think this was the biggest one.  I'd be interested to hear if it happened for you, too.  And if you are still in the process of, or considering, improving your health, maybe this will give you one more motivating reason to keep on course!

If You Are Confused About Insulin and Fat Storage, Read This!!!

The past few years there has been quite a lot of hype about insulin and how it affects fat storage. It's super-confusing, but I think I've managed to whittle it down to something both understandable and practical for the every day person.

Here goes...... (Er, this isn't going to be real technical, so if you are into splitting hairs or are going to suggest I should have included more information, you may just want to skip this blog.)

Anyhow......

Carbohydrates make your blood sugar go up. Your body doesn't like this (high blood sugar is dangerous), so it sends out a storage hormone we call insulin to bring it back down. (BTW- the pancreas is what produces insulin, so that's why you hear so much about the pancreas when people talk about blood sugar.)

Insulin turns the carbs into glycogen and stores the glycogen in different parts of the body, namely the muscles and liver. BUT it also turns any excess glycogen that doesn't fit into the muscles and liver into fat and stores them in your fat cells. If there aren't enough fat cells to hold the fat that has been made, the body has to do something with it, so it makes more fat cells to store it in. And who wants more fat cells?

Okay, now lets add in one more thing Insulin does: It keeps another chemical, called hormone-sensitive lipase, from doing it's job properly. And that job is releasing fat from your fat tissues to be used as energy.

Sooooo..... when you eat a ton of fast-burning carbs (generally the kind that don't have much fiber in them), not only are you promoting fat storage because the muscles and liver can only hold so much, but you are also KEEPING the fat you do have from being burned off as energy. This is the main reason why low-carb diets work so well for weight loss.

Having said all of this, you don't need to run from carbs like they are the enemy. Slow-digesting carbs- like oatmeal, whole-grain breads (the real whole-grain stuff, not the kind that has white flour in it, too) and starchy vegetables- are just that: Slow digesting. They release the carbs slowly into your body so that you don't have an excess all at one time to be stored as fat.

Also, when you exercise heavily the body uses up the glycogen in your muscles very quickly. So you need to eat carbs to replace them so that you have power to not only get through your workout, but also through your day.

If you are anything like me, you are asking "So why do people go low-carb when they are exercising heavily?" The reason for that is another big, long technical explanation, but I'm gonna give the very-condensed-but-not-very-scientific answer: The body will turn fat into glycogen and burn it when your muscles and liver run out of it. And the process of turning the fat into glycogen burns calories in and of itself, so it's kinda like you are getting a little calorie-burning bonus when this happens.

The thing with this is that you want to be very careful: When I have gone too low-carb I have wound up with all sorts of not-so pleasant side effects, the scariest of which is that I started to lose my long-distance vision. It was to a point where I was beginning to question whether I should drive at night because depth perception was thrown off. Other interesting side effects for me were running out of steam very quickly, getting confused easily, feeling mentally "fuzzy", headaches, becoming incredibly irritable (my daughter thought this was the worst side effect- She'd of rather I be blind than a wench), tripping over things, falling down frequently when doing cardio (Once I fell off a bench when doing step-ups, making quite a racket. People were rushing from all of the gym to help me- embarrassing!), and general lack of coordination. Clearly, super-low carb (under about 100g a day) for me is not healthy. I think different people have different thresholds, but if you are experiencing things like this while on a low-carb eating plan, I'd suggest adding a little whole-grain, fruit, or starchy veggie into every meal. Non-starchy veggies ARE a carb source, but they are not a very condensed form of carbs and would take so much of them that you would no longer be practicing portion control, which I believe to be a key factor in losing weight and getting fit.

And as a final and fairly unrelated note, if you are working with a coach who is helping you with your eating and experience any of these symptoms, TELL THEM! Any responsible coach will alter your diet and get you out of the too-low-danger-zone. If they don't, dump them immediately and find someone else to help you. Your health is not worth having a super-svelte appearance.

Protein Pancakes I Actually Don't Mind Eating!

After trying many recipes for protein pancakes and finding nothing I considered short of gag-inducing, I came up with my own recipe in sheer desperation of wanting a different way to combine my traditional oatmeal-and-eggs breakfast.

The two key differences in my protein pancakes is that I cook the oatmeal first, and I add baking powder. I think this helps the texture a great deal.

I will be the first to tell you that I am not a purist when it comes to clean eating. It's probably because I am lazy. At any rate, if this recipe does not measure up to someone's clean-eating standards, I apologize in advance, but making a super "clean" recipe wasn't my goal: Making a quick high-protein low-fat thing I cooked in a pan like a pancake and could put sugar-free syrup on was.

One more note before I share the recipe: While I love them and they take care of my pancake cravings, this is NOT going to taste like anything like the fluffy white pancakes you get at IHOP.  They are a different kind of pancake altogether.


Nancy Anne's Oatmeal Protein Pancakes:

First, cook 1/3 C oats in just enough water to make them really thick.

Next, spray a pan with non-stick spray and heat on Medium-high. (My burner goes from 1-10 and I put it on an 8.)  OR you can spray a griddle and heat it to 400.

While the pan or griddle is heating, mix into the cooked oats:
- 1 scoop vanilla protein powder (I always use Beverly International's UMP.  Just seems to cook up the best without that weird taste protein powders can get when you cook with them)
- 1 egg white (This would be about 3T liquid egg white)
- 1 Tablespoon ground flaxseed (optional)
- 1/2 teaspoon baking powder
- 1/2 teaspoon cinnamon, or to taste (optional)
- Small splash of vanilla extract
-  Pinch of salt

Mix well, then stir in just enough water to make it pancake batter consistency.

By now your pan should be good and hot. Pour about 1/3 of the above mixture into the pan. It should spread out by itself, but if it doesn't push it around until it's a round shape. Cook until the edges look dry, then flip and brown a little on the other side. (At this point it is mostly done, so no need to leave it sitting as long on the second side. You are just trying to make it un-gooey.)

Plate the pancake, and, if your pan is not non-stick, take it off the heat, spray with non-stick spray again, and repeat two more times. (If you spray it on the heat your spray will scorch and make the pancake taste not-as-good, never mind make the pan more difficult to clean.) If it's non-stick there's no need to re-spray and can just pour more batter in there.

If you are using a griddle, just make 3 pancakes.

When you are done, you will have three Oatmeal Protein Pancakes- it's a good sized plate of food! You can top with whatever you want. I use sugar-free syrup heated in the microwave and sometimes Smart-Balance light margarine.  

Here's a pic of my finished product:

Let me know what you think!

All Oil Counts!

This is gonna be a real quick blog, and one that most of you probably don't need, thank goodness!  But I thought it was worth a mention, because occasionally I have heard people say that don't feel they need to count the oil that they cook food in, such as for a stir fry, on top of the stove.  They seem to think it either evaporates or the calories go away some other way.  This is simply not true!  Those calories soak right into your food and are what keeps it from sticking to the pan!  Then it goes right into your body.

Also, I've run across more than one person who take copious amounts (I'm talking tablespoons) of coconut oil a day, thinking it will somehow magically make them thinner.  Some even eat it right off of the spoon.  They don't count the calories, then wonder why they are not losing weight.  At 120 calories a tablespoon, these calories can add up very quickly and absolutely stall your weight loss.  Just because a fat is a "good fat" does not mean it's good for you if you eat too much.  You really CAN have too much of a good thing!

Count your oil in your daily foods!

Dealing With the Inevitable Naysayers

I haven't blogged in quite a while- I allowed someone to take the wind out of my sails for a bit, and I am sorry about that.......

Recently I had several inconsiderat things said to my about my choice to live a fit lifestyle.  It cut me to the quick, so I reached out to other fit people I know and was surprised to find out that every single one of them had been through similar things, usually many times over. I thought a blog about this might be prudent because the fact is that if you are going to choose to lead an improved lifestyle, the odds are that you are going to be met with similar comments and situations, as well.

First of all, take into consideration the physical state of the person making the comments.  If they are someone who is not in ideal shape, themselves. give that consideration before taking their comments to heart.

In light of this it stands to reason that, as my husband says, your success is probably making what they feel are their own shortcomings glaringly apparant to them.  So it's more than likely a feeling of inadequacy with themselves that leads them to say cruel or unreasonable things to you, not a true criticism of you.  So in a way they are acknowledging that they recognize your success.  For this reason, it can be taken as an off-handed compliment, if you can muster the inner strength to view it that way.

Also, bear in mind that it is NEVER your fault that someone else is not doing well in the weight loss and fitness game.  Your success cannot possibly be the reason for their non-success, regardless of how someone tries to justify it.  It is human nature to want to blame others for our own problems, so please keep that in mind when your share of criticism hits you.

Keeping all of this in mind, it's a delicate thing to know how to handle these situations.  We certainly don't want to drive people further away from changing their lives for the healthier, but on the other hand we shouldn't be targets for their frustrations, either.  I asked my friends who have also dealt with this how they handle these situations and the best suggestion yet came from my friend Tia.  She said that when critical things are said to her, she simply asks them "Why do you say that?"  This is, in my humble opinion, a brilliant strategy because it does the multiple purpose of getting the spotlight off of you, finding out where they are coming from on the off chance you might be able to help them, and getting them to reflect on their own motives.  And when done kindly, it lets them see you care about their feelings.  People can't grow when they feel attacked.  Quite frankly, I wish I'd of handled the criticisms that came my way in this manner.

Another perfectly acceptable strategy (this works particularly well when the criticism comes in a written form) is to say nothing at all.  You are under no obligation to answer a question just because someone asked it or reply to a statement just because someone said it.  And often silence says far more  than words ever could.

Also, if I had it to do all over again I wouldn't handle ANYthing by Email, letter, or text.  This is a good way to get all parties extremely upset, since your tone of voice can't be factored into the words and they can be taken in a way they were never meant.  I'd suggest, if you feel the need to communicate with someone who has written you in some way that you send them your phone number and tell them you'd much rather speak to them about it personally.  Chances are they will never call and the issue will die down, but if they do your meaning and caring will come across in your voice.  Also, people on both sides of the equation will usually type things they would never say with their voices, so for issues where it could get emotional actual talking really is the best way to go.

I hope this helps. If you are changing your health for the better and have not run into this issue yet trust me, it's coming.  Often from the least expected people.  Sometimes you will find that those you thought would be your biggest allies in your transformation will wind up being your biggest adversaries, and vice verse.  It's painful when it happens and you can't know who will say what when, but it will almost always surprise you.  If you are mentally ready for it you will hopefully be able to handle it with more grace and dignity than I did.

What I Eat Over the Course of a Day

I'm always amazed at the number of people who ask me what it is I eat and drink in the course of a day.  This is a really hard question for me to answer, because I don't eat the same things all the time, but here are some general guidelines I try to follow:

1. I always have at least one serving of complex carbs.  This is usually 1/2 C of dry oatmeal, cooked, about an hour or so before I workout.  Often I'll have more servings of complex carbs than this throughout the day, though.

2. I usually eat oatmeal or some kind of whole grain cereal and a lean protein (Most often an egg with 3/4 cup of egg whites) for breakfast.

3. I eat before I workout.  When I don't I find myself short on both strength and endurance.  This meal is usually the above breakfast.

4.  On the way home from the gym I have a whey protein shake and a piece of fruit (usually a banana).

5.  I try to eat at least one salad a day, either for lunch or dinner.  My favorite is some kind of a southwestern salad so that I get some carbs from the corn.  It always has a source of protein (usually shrimp or chicken breast), and I ask them to leave off any chips or croutons and go easy on the cheese.  If the meat is grilled on a griddle I ask them to go easy on the butter.  I get whatever dressing I like (usually creamy), but order it on the side and fork-dip for the non-flavorful bites.  Very little is gone by the time the salad is finished.

6.  I usually have two afternoon snacks, because it's a very hungry time of day for me.  Almost always one is a small protein bar (I make sure it's really a PROTEIN bar with about the same grams of protein as carbs and low fat- otherwise I consider it a carb bar).  If it's a big one (over 300 calories) I cut it in half.  The other snack is usually low-fat string cheese and lean beef jerky OR a scoop of protein powder mixed into Greek yogurt.

7. I try to limit my fruits to 2 servings a day (I consider a banana 2 servings), and have at least 3 servings of veggies.  More is better on the veggies.

8.  The meal that is not a salad is usually a lean source of red meat (I have low iron), a whole-grain carb like brown rice, OR a baked sweet or regular potato, and a LOT of non-starchy veggies.

9. I don't drink my calories (unless it is a protein shake).

10. I drink at least a gallon of water a day (read my blog on The Importance of Water to see why).

11. If I drink anything in addition to the water, it is unsweetened tea.  Sometimes I'll put a little Stevia or Splenda in it, but I've learned to usually drink it unsweetened.  I just don't think the additional stuff does my body any good.

12.  Before bed I have a scoop of Casein powder mixed with cold water into a pudding.

If you were counting, that's seven feedings on most days.  I am always eating!  :-) 

I'll blog about supplements next blog, but that's what I ingest as a general rule most days, whether losing or maintaining.   When I am in maintenance mode my portion sizes get larger.  I hope this helps someone!