rawtil4

Changing Your Habits By Just Changing Your Thinking

I had a huge exam last Friday, so I was a little MIA preparing for it. But I was still on track and worked out 5 days last week. I didn’t get much sleep, but I have definitely been making up for it the last two nights. I start my new job at World Gym tomorrow, and I am pretty excited about it. I’ll even be teaching classes. And I hope to get training to officially teach yoga classes! I am looking forward to the future.

What I see a lot when it comes to the struggles of wanting to lose weight, get healthy, and get fit is one thing over and over and over again.

I feel hungry/I feel deprived/I miss junk food/I like snacking too much/it’s too hard/I don’t know what to eat/I have to eat more than celery.

What if I told you changing into a healthy lifestyle isn’t as hard nor as complicated as you think it is? A lot of people overthink it. Or they are following and reading about the hardcore fitness people who are either models or competitors who eat rice, chicken and spinach all day. Life isn’t like this if you are looking to be healthy or fit. I swear. Even if you get into this and want to compete, you still actually don’t need to live off of brown rice and chicken. (Don’t believe me? Look up #iifym on instagram and tell me there aren’t any competitors posting Poptarts and peanut butter all on their feed).

Think of changing this way:

REPLACE YOUR NORMAL FOODS/SNACKS/DRINKS WITH HEALTHY ONES.

No starving. No deprivation. Simply replace. If you think of it in this way, it’s a bit easier on the brain. Like a mind game. If you tell yourself ‘well I can’t have those Cheetos’ you’ll sit there and think about Cheetos until you go insane you are in a pool or your own drool from your mouth watering over that cheesiness. But if you tell yourself ‘I am sort of hungry and would like some Cheetos. But I am going to have some string cheese and broccoli.’ Literally that’s it. That’s the secret. Don’t just say ‘I can’t have that stuff’, say ‘I am going to choose better foods because I know they are better for me’. And of course, once in a while you do get to indulge in those cravings. If you are really strict on yourself, you won’t stick to this. You will binge and get nowhere.

Make your favorite dishes, but healthier!

There are so many people even on Instagram and Pinterest that have awesome recipes on there for healthified versions of your favorite foods. Like spiralizing squash or zucchini for ‘pasta’ dishes, switching to whole wheat/multigrain waffles from the regular white, drinking juice infused water rather than sugary juice, have sparkling water with fresh lime instead of a soda, eat a protein bar rather than a candy bar (there are some out there that taste like candy, no lie), make banana ‘ice cream’, and so on. If you want a snack, have one. But a healthier one.

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Once you change you mind and thinking, your body will follow. If happens. Every single time. Don’t overthink fitness and health. Don’t stress out over these changes. Accept them. And love them. It makes this transition easier and you’ll be happier.

Watermelon Slush!

It’s summer. It’s hot. How do you cool down? How about a delicious slush drink, but healthy? Here is the answer to your prayers!

 

Watermelon Strawberry Slush

watermelom

This. This is all you need.

  • Frozen Strawberries
  • Fresh Watermelon
  • Blender

 

That’s it. Put a handful of frozen berries in the blender. Throw chunks of your watermelon in. Blend. Tada.

slush

It is soooo delicious.

If you aren’t a berry fan. Simply put a handful of plain old ice cubes in the blender with your watermelon chunks.

Stay cool!

-a

Example of a Shopping List

Wanting to eat well, to lose weight, become healthy, and get fit is a great thing to want to do. But the problem I keep hearing over and over again is the problem of ‘it’s too expensive to get healthy food’. Are you sure about that? Let’s break this down.

So, you eat out, let’s say, 5 times a week.

You get a $10 meal each time.

=$50.00 there.

You buy snacks and drinks when you stop and get gas=$30.00 there.

When you go to the store (then stop at McD’s on the way home because you don’t feel like microwaving a TV dinner) you buy Cheetos, Mountain Dew, and Frosted Flakes (name brands, not the store):

=$100.00 there.

That’s nearly $200.

Now let’s see what we can do with eating healthier.

At the store:

-Kiwis are 2/$1=$4

-Oranges= $4.00

-Frozen strawberries=$2.50

-Milk of choice=$4.00

-Greek yogurt is .90 on sale=$4.50

-Oatmeal=$2.00

-Whole wheat bread=$3.00

-Whole wheat pasta (or corn)=$2.00

-Laughing Cow wedges (cinnamon and the tomato herb)-$5.00

-Local Grapes-$5.00

-Green beans (canned) are on sale 10/$10=$3.00

-Natural Peanut butter (store brands are now making the natural kind)=$1.50

-Ground Turkey= $3.50

-Local tomatoes= $4.00

-Fresh Spinach=$4.00

-Frozen tilapia=$3.00

-Frozen Salmon=$4.00

-Microwavable brown rice=$2.00

-Tomato Sauce on sale 10/$10= $2.00

-Natural grape jelly-$2.00

-Multi grain english muffins-$2.50

-Stevia packets-$2.00

-Green tea bags=$1.50

-Gallons of water (if you do not have a filter)=$7.00

-Babybel cheese minis=$3.00

-Sliced oven roasted turkey for sandwiches=$2.50

-Eggs=$2.00

-Balance bars pack of 6=$5.00

-Frozen vegetables=$10.00

-Olive oil-$3.00

-Rotisserie Chicken (already cooked-put in fridge and microwave when you want to eat)-$5.00

Guess what that equals to?

$108.50

YES. This was $91.50 cheaper than eating like crap. 

Want to know why the healthy, planned way is probably cheaper in the long run? Eating unhealthy and not monitoring what you are putting into your body usually means you are eating and buying on impulse. When you get hungry, you didn’t plan what to eat, or when to eat so when you suddenly get hungry, you go after the first thing you crave, without a thought as to the dollar amount. Eh, not the best idea.

YOU CAN EAT HEALTHY AND SAVE MORE MONEY THAN EATING POORLY.

I was always broke when I ate like crap. I now monitor my spendings and save money every month. How? I buy my weekly supplies on the weekend, and I usually go to 2-3 different stores as I know where it is cheapest to get certain items (yes, Kroger and Wal-Mart are at the top of my money saving places to get my staples-so no need for fancy stores). Look for sales. Get local produce to get the cheapest, best tasting produce and to support your local economy instead of supporting the scientific farmers that create the produce you see in chain stores like Wal-Mart.

 

Here is a list for you to be able to save next time you go to the store.

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I will start posting daily meals and recipes with these items soon! Or you can go ahead and follow me on Instagram or Twitter and see daily food pics!

 

a

 

 

Meal of The Day- Lobster Pasta!

Healthy Lobster Pasta

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So you’re excuse for not eating right is: on a budget/no time/picky eater or family/I don’t know what to fix.

Who doesn’t like pasta? Who doesn’t like lobster? Not many people.

I made two versions of this awesome dish-one with whole wheat noodles for my guy and then one with zoodles (read: zucchini noodles).

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I got the organic whole wheat pasta from Whole Foods yesterday. If you or your family are new to this healthy eating thing, definitely go with the whole wheat pasta recipe before making them jump in the deep end with the zoodles.

If you are going for the zoodles, here you go!

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I got this spiralizer for under $10 off of amazon. I had seen many people use them and make vegetable ‘noodles’ so I figured I better try it. I was skeptical if my cheap one would work, and it did!

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You literally just put your zucchini (mine is organic- yours should be too or it should be local) after you wash it (yes, wash all vegetables, even organic) and cut the ends off of it. I stuck one end into the spiralizer and twisted it.

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I did need to occasionally chop the pointy end off of the veggie that was in the spiralizer, to be able to twist and make the zoodles properly. Otherwise, it was getting mushy.

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Spiralizing was actually super fun! The zoodles was short at first and I was getting sad because I like long noodles. After a minute though, they got long and awesome.

I went ahead and got the water boiling to cook the whole wheat pasta for my guy and got out the rest of my ingredients:

  • Olive Oil (I used extra virgin, you can use any)
  • Tomatoes (I used home grown from the garden, you can use any type like Roma, cherry, heirloom….)
  • Mozzarella (the fresh block kind)
  • Lobster (or any seafood/meat of your choice)
  • You can also throw in a handful of fresh spinach to make it even better. Or add some fresh cracked pepper for a flavor boost 

Cut your mozzarella into small chunks, they will melt and get stringy quicker. Everyone loves melty, stringy cheese.

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Chop your tomatoes. Get the meat ready (chop it, whatever you need to do as the dish is really quick when you throw it all in the pan on the stove-if your meat choice needs to be cooked, you should do so *prior* to all of this).

Once the whole wheat noodles were cooked, I got them off of the stove and drained. Then I threw them into a big skillet. I topped with all of my ingredients and drizzled with olive oil.

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Start mixing and tossing your ingredients to get them all mixed up and make sure you keep it moving so nothing burns in the dry pan. Your heat on the eye of your stove should not be cranked up all the way. Medium heat does the job just fine. Keep stirring and tossing until the lobster is heated and your cheese is melting. Turn the eye off and let it sit to still heat some in the hot pan. Transfer the mixture into your serving bowl and VOILA.

For the zoodle dish, you do the same thing, except you will put your freshly spiralized zoodles into your pan and then top it with your ingredients.

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Toss around over heat until the lobster is hot and your cheese is nice and gooey. It will be hard to resist eating it before you get it on the plate, I know.

Transfer to your serving plate/bowl. And dig in.

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Final whole wheat product.

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Final zoodle product.

I honestly loved the zoodle dish more than the whole wheat. But they were both great and I am sure you (& your significant other/family/kids/roommate/grandma) will surely love it. This was a good meal that was fairly cheap (Lobster was 2 for $5, pasta was $3.00, tomatoes were home grown, olive oil we already had, and the cheese was $4.00= I spent only $12.00 on feeding my guy and I). This was also a very fast meal. I spent 10 minutes. From start to finish. The longest thing was cooking the wheat pasta and making my zoodles, which I did both at the same time and still, took no time.

NO EXCUSES!

Please let me know if you try this! You can tag me in your meal pictures on Twitter or Instagram by tagging @fitgirlrules

a

Fad dieting: the breakdowns of the latest fads out there

This change can be overwhelming mainly because of all the different diets, the different workouts, the different plans, and the different facts you are hearing from everywhere. One person is crossfitting and eating all the bacon they can handle (Paleo) and getting like Hulk, while another person is dropping weight by going vegan and running half marathons daily. What should you do? Where should you start? Here is a guide to help you towards your own personal goals.

 

The Diets

There are really so many out there with so many ‘success stories’ that I can see why pretty much any and all of them can seem tempting to you. But I will list the diet fad with it’s rules and regulations as well as my thoughts about it. You can always make your own judgement I just want you well equipped out there as many people want you to join their fad (**read cult**) for their own gains in some sort.

 

Atkins

Where do I even begin? Please do not think you can some how have a ‘no carb’ diet. This doesn’t exist if you even only eat plants. Atkins is the low carb diet, with the products in the store (sometimes the same aisle as the protein bars, which saddens me when I am doing my stocking up) that supposedly have zero to no carbs. This diet is practically a giant lie through and through. Carbs are in everything but water. Carbs are your friend, no matter what this diet tries to sell you.

 

SlimFast

I shutter at the thought of only eating the SlimFast line of products. With SlimFast, you are to choose from their range of products (shakes, meal bars, snack bars, so on) for two meals and two snacks and then having a balanced dinner. My problem with SlimFast is the chemical shit storm on that ingredient list. If you want a protein shake for a meal, make one in a blender with ingredients you know where they came from. (Protein powder of your choice+milk of choice+ add fruit or ice as desired, BLEND boom)

Paleo

Paleo is the cave man diet that is big in the Crossfit world. You don’t eat dairy, grains, processed foods, legumes, starches, and of course alcohol. But you can eat all the meat you want. Some say fruits are okay, lots of the followers say no because it’s sugar. It’s the diet the beginning humans used to have, because it’s all they had. Hunting and harvesting was all they knew of when it come to survival. My opinion on this is the fact that it sounds like a good idea, but then there are the people who eat mounds of bacon and think it’s great, it’s Paleo. And legumes? They are full of protein and fiber. They come from the earth. Along with wheat and grains. I do not know why you would simply rid your diet of whole food groups unless you are diagnosed with a medical problem, especially food groups that come from the earth. I am just not comfortable with a diet that restrictive.

Gluten Free

The latest craze of the ‘fad diet’ world. I see Gluten Free all over the shelves of the grocery stores now. But is it all that you think it is? Is it that miracle to all miracles? You know why things with gluten are actually poor for your health? The refined garbage and bleached flours are what’s hurting you. Gluten is the elasticity to hold the breads and doughs in baked goods together. It’s the little bubbles when you bake bread. It gives bread the consistency it needs to be that texture, and that fluffy feeling. Yes, gluten is the devil for people with certain diseases. But for everyone else? The gluten free crap on the shelf is full of other terrible things for you. You lose the gluten and replace it with probably 8 more ingredients that are worse. If you do feel better with the gluten free lifestyle, make your gluten free things at home, please. Otherwise, stick with whole wheat. Whole wheat, not white, is best for you. Whole grains are good for the body as well as your soul in my opinion. Having a freshly made tomato sauce with some whole wheat noodles along with a big helping of a fresh mixed greens salad topped with fresh lemon juice. My soul would be complete. As well as my body loving me.

Vegan

Vegan is when you have no, NO animal products. No dairy, no meat, nothing. There are lots of vegan junk food out there though, so if you choose this route, please know you can still be unhealthy. Raw Vegan is the best choice. You eat strictly plant based foods and just as it sounds-the uncooked versions. You can eat bananas and carrots all day. You can make smoothies by blending bananas and other fruits with ice. You can do the juicing of raw fruits and veggies. If you can stick with this diet without feeling deprived (that mental stability I am always talking about) is what you need to keep in mind when you choose a diet that is right for you to follow.

Raw Til 4

This diet is for the people who love the idea of Raw Vegan but don’t know if they can stick with it strictly and able to keep it together mentally. Raw Til 4 is when you keep it raw vegan (plants/fruits/veggies) uncooked until 4 pm. After, most people say to only have cooked vegetables and whole grains (have potatoes and brown rice for example) while others are more lenient (I support this one the most, it’s more likely you could stick to it for a lifetime, day in and day out) after 4 with grilled fish and other items. I fully support the Raw Til 4 diet and the people I have heard from about this diet are extremely happy-mentally and physically. You can stick with it for the longterm versus a lot of the other diets.

Fruitarian

This is the Raw Vegan life  but you only live off of fruits. This is a good idea, except having a vegetable is actually not bad for you. This is like the banana diet craze going around. I hate bananas (yes, I hate it, they are so good for you) but you can do so much with them and they are amazing for you. Saying that though, spinach is great for you too. To each their own on this one. I could eat pounds of kiwis don’t get me wrong. I just feel you would lose nutrients from other sources with this.

Counting Calories

The old fashioned diet. My mother believes, still, in religiously counting calories daily. Calories in needs to be lower than calories out. This is usually the way of life for people with a rocky relationship with food, especially in eating disorders (namely anorexia). Yes, the logic is there. Yes it works. 1) Do you really know how many calories you need in a day, to maintain/gain/lose? The only way to know this is to calculate your needs. You can find calculators for this formula online to make it easy (such as http://www.active.com/fitness/calculators/calories). A lot of factors make up how much you need. Using My Fitness Pal app on your phone will help find this number as well. 2) 2000 calories of donuts versus 2000 calories of vegetables is made up completely different. Other factors should be involved. If life was so easy that you could simply only worry about calories for the rest of forever and be healthy, it’d be great. But life is complicated and messy. And so is being healthy.

IIFYM (If It Fits Your Macros aka Macro Counting)

Spinning off from calorie counting, you can count the major nutrients you need in your diet, how your calories are made up in a day. Your macros are protein, fats and carbs. How you do this diet is keeping track of what you eat in a day and figuring out what percentage of your calories in the entire day were from each source (carbs, protein, fats). My Fitness Pal does this breakdown easily for you. So if you should be eating 2300 calories a day, you plug in your intakes for the day (you can plan ahead and plug in or plug in as you go) and see the breakdown of your macros to know if you are on track or not.This is my style. This is the diet I mainly stick with. Yes, it’s time consuming to keep up with everything you put into your mouth, but once you get the hang of hitting your macros, you kind of know how to do it. You can stop plugging in the numbers, unle/s you are on contest prep or something.

Clean Eating

This is the purest of the pure. You would have to eliminate it all, the process, preservatives, all the crap that comes from the modern food pretty much everyone consumes in today’s day and age. You only eat whole, natural foods. No refined sugars, flour, nothing. You would replace everything with the purely natural. Honey and pure stevia for sweetening (or pure organic fruit juice). You would make nearly everything from scratch. This is quite the commitment. The problem with this diet, is the sanity. This is the main diet I talk about then I say you have to have mental stability with the diet you choose. Clean eating can cause people to become beyond obsessive. What kind of life is it to worry about everything you eat, not being able to go out with friends to a restaurant, not ever being able to eat foods other people make most of the time. This is great for people who really can just eat organic, grass fed chicken boobs and brown rice day in and day out. It’s wonderful in perspective and on paper, but it’s hard in action. It is hard in real life. And it can cause disordered eating in a different aspect. A lot of people in the fitness world who were once very very strict with clean eating (especially on contest diets) have an eating disorder. They are obsessed with every food that touches their lips. They breathe eating clean and figuring out what is in every food out there. This is a disorder. It is the same as anorexia, just a different approach. If you are living every day worrying about what to eat, when to eat, what you are eating, it’s a problem. If you choose this way, please, please, please be careful. Please do not be so strict and hard on yourself. Life is short. If you become obsessive and disorded, please seek help. Please stop while you are ahead and evaluate everything. Your mental health should never be replaced with the ‘goal body’.

The 80/20 Rule

This is the way you can balance the clean eating with finding balance and harmony with all the the foods you love but you know aren’t good for you at all. This is the ideal diet. Moderation. You spend 80% of your time eating whole, natural foods that fuel your body the right way. The other 20% is what you love (pizza, cookies, a small french fry through the drive through). This is the break you need from the healthy world. If it’s recommended to rest from working out at least once a week, why wouldn’t the rule apply to your eating? You need a break from it all once in a while. It’s good for you. I personally follow this lifestyle along with the IIFYM. I have never been better. Never been happier. Never been in a size 4 pants before. But here I am (with my brand new size 4 jeans I bought yesterday). I just fill up on fruits and veggies first, think like the Raw Til 4 diet, except not so strict. I try to eat really well breakfast and lunch. I am a little more lenient for dinner (it’s also usually my refuel after working out right now-I work out after lunch most days since leaving the desk life). I am not saying I go get a Big Mac (gross, sorry, but I just can’t do McDs) for dinner, but I will have a burger my boyfriend grilled, I will get a steak and veggies at Outback (even get a sweet tea if I feel like). This is a good lifestyle you can stick with and still be happy and healthy all the way around.

Intermittent Fasting

This is big in the fitness world right now. You fast for a certain number of hours (let’s say you don’t eat from 8 pm until noon the next day). Yes there is science behind this, but I do not know many people who can starve themselves that long without going crazy. For most people, fasting and starving only equals binging later on, and usually on terrible foods (three double cheeseburgers and a milkshake, with a side of brownies). You have to have some serious discipline and dedication for this one. I really have only heard/seen major success from this from the males who try it. I have heard of men even helping their vitals at the doctor with this diet. Yet again, it is what works for you and your body, mind, and soul.

Carb Cycling

With this, it is like the fasting up above, but you have high carbs days (like on work out days, leg day, etc) and then low carb days (like rest day, or active rest, light activity). You need mad discipline. You will need to stay away from peanut butter, oatmeal, and so on. You will live off of chicken boobs, veggies and so on. No rice. Little fruit (read sugars=carbs). It would suck. But it works for some people.

 

 

 

 

 

I hope this has helped you feel a little bit more educated and equipped to be able to choose the right style of eating and diet you think is best for you. Your body is different from mine. It’s different from the last person you saw. It’s different from Jim Bob down the road. You have to figure out what is best for you. It needs to keep you healthy: mind. body. soul. If it doesn’t, try something else. You need to find what you can stick with for the long haul if you want results, if you want change. Not just for this week or month.

 

If you have questions, please let me know.

ashhealhthgirl@gmail.com

 

a

 

My Own Progress

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The top picture is about a two months difference, the bottom two are more about 4-5 months. This is me and my journey thus far. What did I do? Got it together. I made a commitment to myself. I workout at least 3 days a week, I never go more than 3 days without working out, I am eating by the 80/20 rule. (I am making a post about my eating and work out rules next-including the 80/20 rule). I just want you to know you can trust me and I am practicing every single thing I preach. I will never get you to do something I am not willing to do myself (I have probably already done and am doing it). I am showing you it’s not impossible. I am having slow progress because guess what? If you want these results to last, you will do it slow and not hurry it up. These fad diets, miracle pills, all these things you see people use to get results in like a month’s time is 1 not healthy and 2 will NOT LAST. They either just lived off of carrots and water for the whole month and they will not be able to keep living like that the rest of their lives or they paid way too much money on some ‘miracle supplements’ and when they go back to their normal habits, they will just go back to the same weight due to not actually changing their lifestyle and habits. If you want results, if you want happiness and health for the longterm, you have to realize skinny is never the goal. It’s never a happy place. If you aren’t mentally there, if you aren’t happy with your insides or your life, your pants size and weight will not make a difference in this. But guess what? Exercising brings endorphins which cause happiness, eating right makes you feel like a new person as your body is receiving what it needs to live, and being balanced in life in general is a goal everyone should be striving towards. I hope to help you get to that journey, I hope to help guide you down this winding road and get to the rainbow on the other side.

 

a

aka thatfitginger

I want to change my ways, but where do I even start?!

So you have made the commitment. You made the jump. You want to be healthy. It might be the doctor told you something is wrong with your body, or maybe you are tired of feeling crappy. Maybe you have gained a little bit of weight over the years. Or maybe you had the ‘Come to Jesus’ meeting with yourself and realize being able to eat that whole large pizza isn’t actually impressive, it’s sad. Sad and full of bad, bad decisions. But the health and fitness world is massive, and it’s full of different people saying different things.

Welcome to the world of science.

One person will say one thing is great for you as the other chimes in with research proving otherwise. You know what? We all die in the end. How about just trying to make this life we do have meaningful, full of happiness and as healthy as we can make it. So yes, a whole pizza by yourself probably isn’t the right choice still.

Let’s start with this: Everyone is different. EVERYONE. If you are happy with never eating pizza again and eating green beans and grilled chicken for the rest of forever, more power to you. You go, you! For the rest of us, we have to realize what balance means to us, each and every one of us.

Balance isn’t the same for everyone. I want you to find balance in eating, in working out, in doing things you enjoy, eating things you enjoy as well as the healthy things. I want you to never get bored with your routine. I want you to find the foods you love and recipes you look forward to making and eating. If you wake up and aren’t excited for breakfast because you find it boring, you aren’t living. I want you to have health in your body, mind, and spirit. I will never ever EVER ask you to sacrifice your mental health or spirit for you to achieve that goal weight or size.

HELL to the NO.

So, let’s figure out where you should start.

1) OK. So the first couple of weeks (maybe even months for you) will be rough. You will still crave the junk you love and used to eat. But if you want to make this change, you need to change your habits. It takes time. Let’s start with trying to clean the kitchen. Try and get the bad foods you know you can’t resist or stop eating until you have eaten the entire container out of the house. Seriously, it includes that hidden box of cookies you have stashed in your secret spot. I’d suggest giving it to someone you know who enjoys it and isn’t worried about changing their ways of life yet (I am not one to push my opinions and lifestyle on my close ones if they choose not to). Or donate it to a food bank. Get rid of the cake, pies, sodas, everything.

I really do eat what I want, and I have changed my tastes and cravings simply by realizing the lies in advertisements when it comes to ‘healthy’ goods. Here is a list of things I used to think were healthy, yet are terrible for you. I personally have chosen to eliminate most of these items, you can have them, but only after you have changed your habits successfully and only have them once a week or so.

Things that are thought to be ‘healthy’ but actually aren’t:

  • Juice. Oh yes. Even though it’s promoted for health and advertised for kids, the sugar content is through the roof
  • Vitamin Water. Yet again, you might as well drink a soda. The sugar content might as well be for a candy bar.
  • Canned soups. Oh, think those Progresso soups are good for you because the calories are down? Try looking at that sodium content. Any canned goods aren’t really great. You can get vegetables (preferably not tomatoes, they are actually quite hazardous to your health more than you’d expect) just please rinse them before cooking. I enjoy green beans from the can often, I rinse them from their salted can juices and them heat them.
  • Weight Watchers. I do honestly love the idea of Weight Watchers. My mom lost over 50 pounds doing it. But I have had to tell her that just because it says WW and that it only has like 2 points does not make it healthy. It just means it has more shit in it to cause the calories and fat to go down. Weight Watchers mainly focuses on calories in foods to create their point system. Calories are a big part of your diet, yes, but I still feel counting your macros that make up those calories play a bigger role. (*Macros-the macro nutrients that make up your diet- Carbs, Fats and Protein*) WW just skims the surface of health, but I will say their style is more of a lifestyle change rather than most other fad diets out there.
  • Dried Fruit. Another sugar culprit. If you enjoy dried fruits, try a brand that is natural with no added sugars.
  • No carb anything. I shutter at just the thought. Carbs are in everything, people. Please, please, please realize this. Just like sugar is in everything. But there are to different types of carbs, there are good carbs and bad carbs. Fruits even have carbs, just as they have natural sugars. Accept the fact that the diets that say ‘If you eat no carbs you will drop so much weight’ are full of lies. Want proof? Look up http://thebananagirl.com/ This girl lives off of natural carbs eating bananas and potatoes like they are going to quit growing tomorrow, yet look at that body. She posts her massive banana meals on instagram, she’s the real deal. Living proof that carbs aren’t bad. You just need the right ones.
  • Smoothie/Juice Drinks. You would think going and buying those Bolthouse Farms and Naked drinks would be awesome. Think twice before assuming this. These companies are owned by the same soda makers who want you to drink the stuff that can clean toilets. Yes, you can play the ‘well it’s better for me than a beer/mountain dew/mega sweet tea/big gulp’ but you are still better off making the juice/smoothie yourself. I will share where to begin with that in another post.
  • Gluten Free. If you aren’t diagnosed with any medical reason to eliminate gluten, you really are just usually adding more processed junk to your diet. Whole wheat noodles are better than white, along with rice (white or brown), quinoa, and corn pasta. You can also spiralize vegetables to create ‘pasta’ which are pretty awesome. Just don’t jump on the latest hype’s bandwagon before you understand what is really going on.
  • Low Fat. Especially in dairy. A little fat in your diet is necessary. If it is low fat or fat free=more shit in there to make it so. Yuck. Healthy fats are good. To lose fat, you need to eat some fat. Yes, I said it. Embrace it. You have been lied to (or just left in the dark about the whole truth) for most of your life, haven’t you? I am here to make that transition easier.
  • Sugar Free. This is usually a serious lie. It means ‘I have a chemical shit storm in me, I have fake man-made sugar that has terrible side effects but at least you will be skinny’. Think of Diet Coke. Aspartame is all in that. Gross. Either get used to natural sweeteners like Stevia or if you want to indulge, just go all out for real sugar. If you want a small sweet thing, grab some fruit. Stop with sugar free cookies. Put them down.
  • Dairy. This may be the shocker. This may be the make it or break it as to whether you like me or not. Hey, I still eat Greek Yogurt as much as the next fitness guru, but guess what? You don’t need dairy. Dairy has so much added shit like hormones and things to take out all of the blood and pus and gunk that is in our milk due to the poor cows being hooked to machines for their entire lives. You don’t need dairy. You don’t need meat. You should look up the vegan body builder Jim Morris who is 78 but looks like he’s 30/40. He eats a plant based diet. Look at him! Tell me this doesn’t make you question what you have been told. You can literally get all the nutrients you need to be excellent and healthy with your fruits and vegetables. No lie.

Jim

  • Frozen Yogurt. This is my saddest myth buster. Ugh. You might as well eat the full on ice cream sadly. And after you add that pound of sprinkles and cheesecake bits, you should just get a small cone of vanilla ice cream and save the calories.
  • Salads. Don’t get me wrong, the right salad is a good salad. But one with bacon, ranch, and croutons? No. The ideal salad is spinach or kale mixed with lettuce, fresh veggies, and spritzed with lemon or a healthy oil based dressing. Boom. (Sorry McDs)
  • Sports Drinks. Big no no. You aren’t losing enough electrolytes to need one unless you just ran a whole marathon. No joke. So grab a water and a banana. You’re better off.

 

2) Understand you need to schedule working out and moving you body as you would an appointment. Write it down, pencil it in, set an alarm. Do whatever you would do if you had an appointment with the doctor. Don’t go more than 3 days without working out, work out for at least 20 minutes at a time, and CHANGE IT UP! This is the most frustrating thing I see in this industry. People thing the only way to workout is by going to the gym, running, being boring. WRONG. Walk the dogs. Try a sport. Ask a friend to play some tennis. Try a kinect game on your child’s xbox as he’s at school. Try a yoga class. Clean the baseboards. Clean the garage. Just get up. Move. No it doesn’t have to be the same. No it doesn’t have to be on a piece of equipment in a gym. You also don’t need a gym membership. I personally put together a home gym with a bench set, dumbbells and a treadmill for less than $500. I’ll post more on that later.

3) STOP SAYING YOU WILL START TOMORROW. I get upset when I hear that one. ‘Oh I just ruined this diet already. I’ll go ahead and eat the rest since I already screwed up’ or ‘I will have this treat as my final hoorah and start tomorrow’. Guess what? Tomorrow has come and gone by now. Now what? Oh, now you’ll start Monday? NO! Start today. Start right this minute. Quit putting it off. You either do it now or don’t do it at all. Time will pass, it’s up to you how you will make it count towards your goals.

4) Remember that thing called water? Yeah, that thing. It’s needed for all of life on this earth. So why do we consume sugary drinks and practically syrups when we are thirsty? Because the media and advertisers know how to sell things. Keep a bottle of water near you. Invest in a purifier that hooks to your kitchen sink. It’s like $20 and you can refill your favorite size water bottle (I personally love the 1.5 liter smart water bottles and drink two minimum a day) over and over and over and over. You need water. You body is made up of water. You need it to lose weight. You will lose water weight when you up your water intake. Odd sounding, but true. Hydrate properly. Not with diet drinks. Not with juice. If you want teas, unsweet or sweeten with raw, natural honey or Stevia.

5) Stop associating food with guilt. The media tells us we should hate ourselves after we eat that cookie. We should run an extra lap for that donut. Why? Because the media also tells us we have to be skinny to be pretty. They are also trying to kill us with the supposed ‘healthy’ items out there. If you want that damn cookie, eat the damn cookie and enjoy that damn thing. Every bite should be savored. And after wards, you exercise the normal amount, no more. And you don’t think about the fact you enjoyed every bite of that cookie ever again. Just smile and say ‘f yeah’. It works.

6) Take it slow. I am not saying go from eating nachos and cookie dough ice cream all day to strict vegan overnight. Your body might go into shock. Start small. Replace your favorite pasta dish with corn pasta and fresh made avocado pesto sauce (I’ll share a recipe soon). Replace your favorite juice or soda with a water with fresh fruit slices. Eat fruit and oatmeal for breakfast rather than a biscuit. Small steps start the big journey.

I hope this has helped you to not be so scared and intimidated. I will start posting recipes, workouts, tips, and products I will review for you soon.

 

 

 

If you have any questions or need help, I am here for you!

ashhealthgirl@gmail.com

 

a

aka thatfitginger