“Because MY Health is MY Responsibility”

Hello there my beautiful strong Fit Girls! Are we having a fabulous time getting fit?

Christmas is just a short time away and I have been doing my best to give myself some new gifts. Bigger biceps, triceps, and back. Toned from my glutes to my thighs baby. You know…MUSCLE. Squats are pretty much my favorite weighted exercise. I’m also diggin “rows” right now too so my back can get stronger. And I will have abs one day! Believe that! It will just take some time, but it will happen eventually. Basically, I just want everything toned and tight so I can rock Summer 2013. I know I posted this picture on the FaceBook page, but let me just remind you..

summerbody

So here comes some depressing news. Unfortunately, due to overwhelmingly unpopularity, I regretfully am officially cancelling the FitGirlLifestyle races. Not one person has submitted a form or even expressed any commitment on participating. I know some of you said you wanted to, but nobody made definite plans. I’m very sad that this event did not work out, however, I will persevere and most likely end up running the San Diego Half Marathon on March 10, 2013.

Alright, now, I want to talk about something I’m sure we all love. FOOD. 

letfoodhealyou

I always get asked, “what do you eat?” In the most simple answer, I eat food. Of course there is more to it than that. What I mean when I say I eat food is that I have banned processed food from my diet. I’m talking beyond fast food. No tv dinners, margarine, american “cheese”, and instant anything. It’s just unnatural to consume ingredients that I can’t even pronounce. Maybe you’ve heard that before, but it’s still true. Think back to when humans relied on hunting and gathering. Those humans ate fresh food and also expended tons of energy from simply trying to acquire the food (their “exercise”) Then, fast forward a bit and you have the era of farming. No need to travel miles and miles to find tomatoes or berries or meat. These people still had access to fresh food and worked on a farm which is very effective in burning calories. Did these people suffer from Type 2 diabetes or heart disease? What about being extremely overweight or obese? I think not. There is a reason why those older generations survived to create more generations. Now, in modern society there is a plethora of different diet-related diseases and we turn to chemicals produced by the pharmaceutical companies to make it all better. I’m speaking from experience here. When I had high cholesterol my doctor never gave me the option to heal my body through food. Instead, he prescribed me a horrible drug known as simvastatin. Well, after doing some research it turns out that my particular statin had been recalled on the account that it is unsafe. It caused muscle failure, liver damage, kidney damage, the list goes on. Then, I found out that it had even been linked to reproductive organ issues and infertility. Hello! I would like to have kids someday! This drug was supposed to cure me of my high cholesterol, but the side effects were much much worse, at least in my opinion.

foodismedicine

Anyway, I’m getting off track here lol sorry. What I am trying to say is that food, the very thing that can make us sick, if used properly, it can heal us! It certainly has healed me. It’s protected me and prevented me from being sick, in every sense.  My mood is healthier, my immune system ROCKS, my HDL is higher, my LDL is amazingly low, and my blood sugar is within a normal, healthy range. Oh, silly me, I forgot to mention that my weight is also under control!

So, I’ll answer the question of what I eat in more detail:

  1. Animal Protein — Eggs. Chicken, because it can be prepared in at least 1,000 different ways ( I prefer fresh chicken too and amazingly enough it is sometimes cheaper than frozen. Go figure). Crab, salmon, shrimp, mahi mahi, pretty much all seafood. Turkey. And only occasionally red meat because it just isn’t what it used to be and has become very unhealthy. In fact, there will be times where I go weeks without eating red meat. I sure do loooove steak, ribs, burgers, ground beef for tacos, I mean it tastes amazing..but so does cheesecake, I’m not gonna eat it everyday. Moderation.
  2. Non-animal Protein — cottage cheese. Greek yogurt, love this for parfaits, a thickener in smoothies, or just by itself. Whey protein, yummy for shakes.
  3. Fruits&Veggies — There are so many so I’ll just tell you my faves. Apples, bananas, oranges, AVOCADOS, garlic, tomatoes, mushrooms, broccoli, cauliflower, baby spinach, berries, bell peppers, zucchini, onions, sweet potatoes, and why can’t I think of any more? Basically, the produce aisle is my best friend<3
  4. Fats — Peanut butter, butter (sparingly, can’t cut this delicious item completely out!), olive oil, salad dressing (the only one I buy is Brianna’s, you gotta try it!) real cheese (cheddar, parmesan, feta), nuts.
  5. Carbs — I do the whole grain thing. If you compared labels I bet you would too. The best inexpensive bread is Orowheat’s 10-Grain Health-Full bread. Ezekiel bread is awesome, but some supermarkets charge up to $7 a loaf. Typically, if they offer it in brown, that’s the one I’m going with.
  6. I also drink Almond Breeze original almond milk. It’s incredibly delicious, low cal, and heart healthy. Also cheaper and tastier than Silk’s version. Standard in my home.

Let’s just compare these labels really quick..

foodlabels

Both of these pastas are made by Barilla. The top label is the standard pasta that most people prefer. It has 200 calories, 1 gram of fat, 42 grams carbs, only 2 grams of which are fiber, 2 grams sugar, and 7 grams of protein. I would go into detail about the micro-nutrients (vitamins and minerals) but the labels are not equal in their design, bummer. Now, let’s look at the whole-grain option. This pasta also has 200 calories a serving, slightly more fat at 1.5 grams (which is nothing really), 41 grams of carbs, just 1 gram less, BUT this pasta has 6 grams of fiber! And then you have 2 grams sugar, and 7 grams protein. They both have the same amount of calories, but where those calories came from is the difference. So you get a teency bit more fat, minimal amount of sodium, 1 less carb, but you gain more fiber. The fiber content is what matters here. It may seem like it’s not a big deal, but it will add up. These small changes actually make quite a big difference. Fiber if your friend! It’s what keeps you fuller longer and umm…cleans you out so to speak lol. That was fun, let’s do another, but with bread.

bread

So do you see what is happening? Less calories, less carbs, more fiber, less sugar, and more protein. What more could you ask for?! And yes, I really do stand in the aisles comparing multiple foods. Maybe it takes me a little longer at the grocery store, but this is my body. I need to take care of it and make sure I’m giving it the best I can. I mean, look at that country white bread…less than 1 gram of fiber?? And that’s per slice my friends. So go ahead, be that crazy person taking 7 minutes to pick out the best food for your body. Vote wisely at checkout. Every time you purchase food you are casting a vote for what the store should keep selling..or not. Don’t think they aren’t paying attention. The more of it you buy the more likely it will go on sale sooner or later. Grocery stores want your return business so having sales are where they are drawing you in. Aren’t you more likely to shop there knowing they’ll have your favorites on sale? I think every sane person would say yes.

What about snacking? Is snacking allowed? Yes! Just be mindful of what the snacks are. Plan for them in advance. I make room for at least one snack during the day. It can be anything from peanut butter and apples, skinny cow ice cream, veggies and hummus, something that is no more than 250-300 calories. You know, “something to hold you over.”

healthyfood

This made me chuckle lol

I’m wondering if there is anything I forgot to mention..hm…can’t seem to think of anything right now. If I do though, I’ll just post it to the FaceBook page.

Alright Fit Girls. I hope you all have a fabulous holiday. Enjoy yourselves and then get back to it. Summer will seriously be here before we know it. Let’s show it we’re ready.

I always like to end on a motivational note and I found this incredible before and after. There is no reason why you can’t have what you want.

successstory

chill

strength

neverregret

Make your dreams come true. Just because you’ve been one way your whole life does NOT mean you have to stay that way.

Just a quick rant. Anybody trying to steal my happiness and what I have worked HARD to accomplish has another thing coming. I have what I have because I went out and made it happen. A lot of people have no idea the things I have been through so how dare you accuse me of being someone I am not. I’m stronger than people may realize. I have an amazing network of people who love me and support me just as much as I love and support them. Nobody will never take my successes away from me because they are mineI know I don’t owe any one an explanation, but I’m going to give one anyway. I didn’t get the body I have by hoping and wishing. I went to the gym when I didn’t want to. I skipped dessert and went to bed early when I really wanted ice cream and cookies. If I wanted to go out and party with my girls then I made sure I earned it in the gym first so that I could have my cake and eat it to, so to speak. I didn’t make excuses, I just made it happen. I didn’t blame anybody else or put anybody else down for the way I was. You want to know why? It’s MY body. While it’s true I started because I was ill, I continued because I wanted a better body. I desperately wanted to look good in a bikini, FOR ONCE IN MY LIFE. I did it because I used to loathe shopping, really hate it. I would try on clothes and when they were too tight or didn’t have them in my big girl size I would sit in the fitting room frustrated and CRYING. I also thought terrible things, but I won’t go there. I also had to break the cycle of eating when I was upset by forcing myself to go to the gym instead. I was not happy living the life I had. I would look at my chubby short legs and think it was gross. The worst feeling in the world is to not be happy in your own body. I felt trapped. I felt like I was going to look that way forever, but that is so not true! I didn’t have to be stuck in a body I hated. Now, I am relishing in the joy of self-love, appreciating my body, finding new reasons to love it. And everything I post is based off experiences from my own life. What inspires me may inspire you and so I share it.

photo (21)

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Until next time,

haveafitday