Health

I'm fine.

A friend asked for some food/fitness advice and I said YAAAAASS because this is something I feel really passionately about - it is a goddamn glorious and difficult JOURNEY for all of us. I'm pretty sure she did not want this, but I got delightfully carried away. This is the thing.

So, here are some ideas, with a fuckton of caveats, the first and foremost being: we all have totally different lives/schedules/resources, so obviously feel free to disregard anything that doesn’t work for you, but also please forgive me if I say something obliviously that is completely impossible or out of line for you. I’ll just share what works for me. Feel free to share this, and feedback is welcomed. So are new recipes + workouts. :).

Also, thanks to the delightful people who continue to help me in this journey. I have the best friends.

Background thoughts: I have a history of depression, addiction, and disordered eating, so I’ll make a note if something was useful or triggering or both, etc. 

- - - - - - - - - - - - -

Brain

So, the shitty thing is, you can’t really going into this with weight loss as a goal. It might be a byproduct, it might not, but it’s not a healthy or helpful motivator. Pat it’s head. Let it go.

HEALTH, however, richness and fullness of life, can totally be affected by weight, and therefore can be a great motivator. Take some time. Write down what you want your life to look like, feel like, things that are important enough to you to help you stay focused when shit gets rough, both positives and negatives. I wrote/write a lot about sobriety, being a better friend/partner, and feeling comfortable in my own body. I made fitness goals that excited me.

I guess the most important thing is that this isn’t a diet. It’s a lifestyle. It’s a change. It’ll look different and it has to be sustainable, so feel free to pendulum around, but be observant and see what you can maintain for life.

Motivation is useless. If you want change, you have to commit to discipline. (God, it sucks even writing that, but it’s true.)

What I Do: Journal, read, stay attentive to if I’m over exercising or weighing myself a lot, create new goals as I achieve old ones, share my goals with people that will help keep me accountable, removal any relationship between my morality/worth and the food I eat/how often I work out.

Info:

There’s a great book (which I haven’t finished, but use frequently) called Intuitive Eating, about that very thing. It’s the idea that our bodies know what we need, we just need to power through the fucked up food and mentality that gets in the way. It’s AWESOME, and I highly recommend you read it, they’ve got that shit on lock.

There are a few food tracking things that people like, I’m sure you know MyFitnessPal, and SparkPeople (which has some really good articles, I’d follow their website, good food and fitness stuff.) The food tracking that bothers me the least though is IIFYM (If It Fits Your Macros), which just focuses on Fat, Protein, and Carb intake allowing you to have more flexiblity in what you eat while still staying within a certain caloric range.

I would advocated instead for just keeping a food diary (or just write what you eat in your journal and compare it to how you’ve been feeling. That’s always interesting.) Write down how much of what you have, and it’s easy to see patterns, triggers, etc.

A word on this:

I do not advocate for counting calories. I’ve done it, it’s a short term solution if you’re not taking care of your mind and heart and body and relationship with food along with the counting. I think it can be damaging, and has been for me.

Also, I found myself trying to fit a ton of sugary, simple carb-y stuff into my life when I tracked, which made me want more crappy food, which stressed me out, etc. Now I just eat well (i.e. veggies, mothafucka), often, and when I want something sweet or greasy, I have it, which keeps me from binging.

Not everyone has those issues though, so if tracking is something you want to play with, it works for some people. Below I’ll post a cool youtuber has some thoughts about diets and what works, the vid’s got some issues, but it’s a good thing to think about. (Plus she’s got some great recipes on her channel.)

Links:

Intuitive Eating: http://www.amazon.com/Intuitive-Eating-Revolutionary-Program-Works/dp/0312321236

MyFitnessPal: https://www.myfitnesspal.com/

SparkPeople: http://www.sparkpeople.com/

Clean and Delicious Youtube: https://www.youtube.com/user/danispies

If It Fits Your Macros Calculator & Site: http://www.iifym.com/iifym-calculator/

Body

You are a person who knows how great it feels to exercise in a way that brings you joy, so I’ll save the soapboxing.

Suffice it to say, building muscle and mobility will make you feel better. Yes lean muscle burns fat, blah blah blah, but really - Do what feels good. What is fun. Find a community. You can’t hate your workout; it ruins what is supposed to be one of the best and greatest joys in life.

What I do:

Real talk: I work out a fuckton, for mental health and sobriety, and also because I wanna be shredded. But I know that this schedule is NOT something that most people can do, even purely in terms of time limit.

I work out a minimum of four days a week, but usually six: 3-4 days lifting before work for 45 minutes, 1 day long distance running (4-7 miles), and I rock climb with friends 2x per week. I also walk EVERYWHERE. I’m talking 25 miles a week outside of work.

I do a variety of lifting, (I’ll list the most frequently used things at the bottom of this section if you’re curious) but I try for a chest/shoulder/top back day, a bicep/tricep/low back, a hamstrings day and a glutes day. Realistically it ends up being 3 of the 4 and 1 day of circuit training with more bodyweight moves (planks, ropes, burpees, etc.)

I try to stretch before bed every night, and some dynamic stretches before a workout. (I should be doing more of that.)

If I am really sore in an area I’m supposed to work that day, I take a break.  Sometimes I’ll work something else, sometimes I’ll skip the gym that day and just go for a walk or stretch, but that is a requirement.

Find what’s fun, and maybe something new to get you inspired. Take it slow and steady. Create attainable goals. Find a community. Youtube that shit. Get pumped about it. I’ve been working up to what I do now on and off for like ten years. So.

Info:

You mentioned your workout program, which is awesome, so I’ll just add to your toolkit with what I use.

There are a number of lifting programs online if that’s something that you enjoy, StrongLifts (I haven’t tried it) being a pretty popular one, especially for beginners, but search around for something that you like, I don’t know a ton. I use Bodybuilding.com for info on new exercises I want to try. (Go right to the exercise page, the general page is horrifying.) I’ll list some at home workout sites below. I don’t use them a ton, but damn do they save money on the gym.

You know the rest. Google, Youtube, etc, lol.

Links:

StrongLifts: http://stronglifts.com/

Bodybuilding: http://www.bodybuilding.com/exercises/

At home work outs:

http://www.bodyrock.tv/

http://www.sparkpeople.com/resource/fitness_articles_list.asp?iSel=17

Lifting

Upper:

Bench press, dumbbell chest press, overhead press, bicep curl/preacher curl, tricep pull down, skullcrushers, tricep dip, assisted pull ups, front/lat raises, lat pull, row, rear delt fly, pec fly back extensions, push ups, ropes

Lower:

Squats (dumbbell, barbell, air, etc), lunges (reverse, weighted, step ups), good mornings, calf raises, hamstring curl, leg extension, wall sits, box jumps, deadlifts

Core:

Back extension, planks, leg lifts, pilates based ab circuit, burpees, random weird crap I find on the web

Tummy

FUN PART! I LOVE FOOD!

OK, but also, hard part. This is an ongoing thing for me, so I’m with you here, and that intuitive eating book will be way more helpful than I will, BUT here are the things that changed the world for me.

Figure out your relationship with food. I am a bored eater, a stress non-eater, and an occasional calorie obsessor in an attempt at control. I also just fucking love food. However, I used to eat to the point of discomfort often (still do now and then), and I do not love that feeling. I do not love feeling sluggish. I do not love the way sugar gives me a stomach ache, or that if I start eating candy I CAN NEVER STOP.

So here’s the process I use:

-Observe why you’re eating. Name that shit.

-Observe how you feel. Name that shit.

-Let go of any bullshit. You’re not “bad” for eating a brownie. You’re a person who ate a brownie. You are also not an angel for eating a salad. I turn into a monster if salad is all I eat for a meal.

-Make a choice next time, and try to base it off your previous internal analysis to give yourself the outcome you desire (not stuffed, not hungry, not craving.) Whether you’re successful or not...

-Repeat that process.

(Really though, Just read that book.)

What I Do:

All bodies are different, but my things are:

Fruits, veggies, eggs, yogurt, cheese, happy fats (nuts, avocados, olive oil), white meat, and seafood make my body feel good: Fueled, satiated, not too full (even if I go all out.)

Red meat makes my tummy sad.

Carbs make me want MORE CARBS!! Which is ok. I just keep it in mind.

Sugar makes my tummy sad and my head hurt. I still go ham on that shit from time to time. That’s one of my areas of “make a different choice next time cuz you feel like shit right now.”

I eat a ton of fruits and veggies. A TON. I don’t get enough protein, but I’m working on it. I do eat carbs, but they are never the star of the meal. Lots of water. Avoid fake sugars.

Example Days: I am not creative. These are literally just meals from the past few weeks that felt good. Please take note of the last row. All ‘bout the real talk here.

Breakfast	Coffee with too damn much creamer ½ cup greek yogurt ½ cup granola A smoosh of honey and jam berries	Coffee with too damn much creamer Breakfast hash: little potato, kale, mushrooms, zuccini, broccoli, cauliflower
Lunch	Garlic zuccini Little whole wheat pasta (⅓ cup?) with greens, olive oil, and parmesan Clementines Carrots+Celery and Hummus	Veggie Stir Fry: All veggies possible, peanut butter, peanuts, soy sauce, sesame oil, sesame seeds, hot sauce, ¼ c jasmine rice Apple
Dinner	3 oz shredded chix ½ baked potato with butter, chives, 1 slice precooked bacon Broccoli (roasted) Strawberries	BLT: Whole wheat bread, 1 T mayo, 3 slices precooked bacon, tons of lettuce, tomato, cucumber. Salad: Chickpeas, greens, beets, a little ranch
Snackies Throughout the day	Handful of cashews Apple and peanut butter Kind Bar	Almonds String cheese Banana
Yep.	A fuckton of baked cheddar chips As many chocolate chips and almonds as I could consume	Many of Allison’s girl scout cookies. Many.

Info:

Meal prep the weekend before. I peel, wash and cut all veggies/fruits and cook as much as I can make myself that day. I also usually do two main meals, a crockpot meat and some sort of pasta or potato deal. We go through 1 lettuce, bag spinach, 2 kale bunches, bag carrots, bag celery, head cauliflower, 3 bunches broccoli, 6 zucchini, 1.5 lb green beans, apples and bananas in a week. I realize that’s not in everyone’s budget, and Aldi is the best, but just as a reference.

Also, portioning is a big damn deal. I don’t really worry about it with fruits and veggies, but that fucking food-pyramid-grains-recommendation is a load of ass. Listen to your body. Figure out what sated but not stuffed feels like. Figure out what keeps you full and what makes you want more of something. Avoid/limit trigger foods when you can/want to, and add on the fresh stuff + happy protein.

Please note. The above meals, as well as the other suggestions, are not 100% how I live my life. I eat out probably 2x a week at this point, I often eat candy. I have improved on knowing that greasy, sugary stuff makes me feel shitty so I say no to it more often, but like, two weeks ago I had two donuts at work before 10 am. So. Grain of salt and whatnot.

DO NOT STARVE YOURSELF - not even in an ‘avoid eating disorders’ way. If you do not eat enough calories throughout the day, you will almost certainly go ‘fuck this’ around 6 pm, and get them back in the form of fast food or crap. Be satiated. Eat what you can eat that makes you feel satisfied. Some really fucking healthy people eat candy everyday, because that’s their thing. This change is supposed to make you feel free and powerful, not trapped.

Links:

Oswegoland Park District Dietician: Maggie Watson http://www.oswegolandparkdistrict.org/Programs/wellness.htm

This person is seriously the best. She can give you way better nutrition advice than I can. I talked to her a few times and she gave me some thoughts and guidelines to follow that helped a lot.

I’m gonna put recipes at the bottom because we’re gonna go HAM.

Heart:

The biggest change is mental. We know that. So work that part the hardest.

Look unflinchingly at your relationship with food. I use it to cope. I used to diet because I HATED my body. I wanted it to be different. I needed control. I didn’t have it anywhere else. But when I could understand the situation, I could step back from it.

Practice rigorous self love. Look at your body and love it. As it is. Right now. Love you. As you are. Right now. Self-loathing thought? It’s ok, man, it happens. Feel it. Dismiss it. You are worthy and loved. Right now.

Do stuff that makes you physically feel good, that soothes you and isn’t food. Bathe. Walk. Sex. Cuddles. Stretch. Exercise. Nap. You deserve to feel good.

If you eat something you’re not happy with, acknowledge it and let it go. Do not beat yourself up about it. Give yourself permission to indulge and fuck up and it’s FINE, it’s good, you’re learning a balance here, and that’s what matters.

It’s important to remember, life is cyclical. I’ll have weeks (or months) where I eat like crap, or don’t feel like going to the gym. IT’S OK. Some days you’ll eat more, some less. Some days you’ll weigh more, some less. Let your brain be where it is. Take note of how you feel, what you need, what you want, and most likely you’ll fall back into good habits as you recover from whatever it was that burned you out in the first place.

Anyway, much love. I’ll get to the details of food now, but I hope the thinking helps too. Balance is a beautiful thing yo. Be good to yourself. Trust yourself. Let yourself take the time and feel the feels and give yourself permission to enjoy - your body, your food, your life.

--------------------------------------------------------------------------------------------------------------------------------

Food

As stated, I can’t/won’t tell you what your calories should look like, and in fact, fuck that, let’s fuel our bodies! This is just the shit Al and I eat a lot, so dig in.

Also: Pinterest. It’s just the best. Figure out your goals and narrow your recipe searches. It’s where I get all my shit.

Most eaten:

Garlic. Veggies.

Sauteed: Heat olive oil in a pan. Add garlic. Add veggies and salt. (other spices if you want.) Add a little water and cover with a lid for a few minutes if it needs to soften (like kale or broccoli), or just crank that heat and leave it naked (Zucchini. Where’d you get all dat water, zucchini?)

Sauteed (spicy): Heat sesame oil in pan. Add garlic. Add veggies, salt (or soy sauce), and sriracha. Add toasted sesame seeds or peanuts. My fav is green beans with soy sauce, sriracha, peanut butter and toasted sesame seeds.

In the oven: Cut up veggies. Dump on cookie sheet or 9x13 pan. Drizzle/toss with oil, salt, spices. Cook at 400-450 for some minutes. Probably like 20-30, but kale will go fast and cauliflower will be cooking for a decade, so...use your judgement.

Anyway, I eat this shit all day, every day, snacks, with meals, etc. So if you don’t like garlic veggies...I cannot help you. Lol.

As an aside:

• I mention Uncle Ben’s 90 sec rice often. It’s not classy, but damn is it convenient.
• I also just google healthy crockpot or high protein crockpot recipes.
• Kind Bars are the tits. Low sugar, high satiety. Larabars are good too, but expensive.
• This is the bread I grew up on. If you like it, it’s pretty good in terms of portioning: https://www.brownberry.com/products/sliced-breads/natural/wheat-0

Breakfasty loves:

• Hardboiled eggs
• Scrambled eggs
• 1 Piece whole wheat toast with pb or jam or pb+cinnamon+honey
• Apple Cinnamon Oatmeal: Cook 1 serving oats. Add 1-2 tsp brown sugar, cinnamon to taste, and 1 small cubed apple
• Omelettes - sneak those veggies in there!
• Microwave mug omelette. GOogle it.
• Hash: Heat oil in pan, add onion, garlic, then potatoes, get them soft-ish (go easy on the portioning though), veggies (Kale, broccoli, cauliflower, zucchini, mushrooms, sweet potato, etc) little butter/oil, a little protein if you want (ham, precooked bacon), egg if you want, avocado if you want
• Precooked bacon: I don’t know anything about additives etc, but precooked bacon is lower in fat and it’s SO DAMN EASY TO MAKE like why does anyone do anything else.
• Greek yogurt (I do plain and add my fruits/sweeteners) + fruit/honey/granola
• Granola: check the labels on this shit. It can often be high in sugar and bullshit. Make your own or I like Nature’s Path. You also need way less of it than you think, especially if it’s going in something.
• Overnight oats - again, these can run the sugar/carb gamut, but damn are they convenient!
• (http://www.buzzfeed.com/samimain/overnight-oats-recipes-to-restore-your-faith-in-breakfast#.hswoblmqQ)
• Apple + Peanut Butter
• Banana (I do half) and a handful of cashews or almonds
• Kodiak Cakes (http://www.kodiakcakes.com/) - these bitches are lower carb, easy to make. I add bananas, pb, chocolate chips, anything that makes my face happy. There’s also a high protein option if you’re not getting enough.

Meals:

• Caprese Salads: Lettuce, spinach, grape tomatoes, fresh basil, mozzarella pearls, make your own dressing (http://whatsgabycooking.com/basil-vinaigrette/)
• Asian Salad: Ok, this is weird but Al really likes it: Greens, 1 avocado, ½ cucumber, tomato if you want,  sesame ginger dressing, 1 bag Uncle Ben’s 90 sec rice, some chicken (I do Tyson’s frozen. But unfrozen. Obvs.)
• Salads in general: For me, if I’m just making a regular salad I prefer to make my own dressing (super easy, lower in bullshit), and I have to add protein/carbs, or it just isn’t satisfying and I’ll end up binging that night. Meat, cheese, nuts, avocado, chickpeas, etc.
• Burrito Bowls: Saute peppers, onions, garlic. Cook black beans with cumin, bay leaf, onion, garlic. Rice. Top with lettuce, tomato, avocado, cilantro, sour cream.
• Stir Fry: Heat Sesame oil in pan, add Garlic & ginger. Add kale, zucchini, broccoli, carrot, celery, peppers, halved green beans, and teriyaki sauce, soy sauce, stir fry sauce, sriracha to taste. Add mushrooms and ¼ c peanut butter. Simmer until it’s a thing. Add 1 packet Uncle Ben’s 90 second jasmine rice. Sesame seeds + water chestnuts if you’re feeling like a baller.
• These fuckers. http://www.gimmesomeoven.com/crispy-slow-cooker-carnitas/
• Whole wheat pasta or tortellini with kale or broccoli, olive oil or light pesto or tomato sauce, parmesan cheese, and a meat if we want - chicken or sausage. Just portion with way more veggies and way less pasta. It’s delightful and filling, just not fucked on the carbs.
• BLT+: Whole wheat bread, 1 T mayo, 3 slices precooked bacon, tons of lettuce, tomato, cucumber, peppers
• Sandwiches: Go easy on the mayo and cheese, load up on the veggies. Seriously. Tomato, cucumber, peppers. Get it.

Snacks:

• String Cheese/Babybel cheese/Cheddar + apple/pear
• Nuts
• Fruit
• Hummus and Veggies
• Dip and Veggies
• Kind Bars
• 1 or ½ Toast + pb or jam or avocado or ?
• I don’t usually do crackers bc I don’t need ‘em, but some people dig it.
• Garlic veggies

Emily Dunne

eadunne2@gmail.com