Tuesday, November 30, 2010

Sigh, time to go work out!

Yes, that time of year again, all the glitz is out, crazy outfits, asses and boobies a jiggling....no, not the aftermath of a staff Christmas party open bar. I actually mean the Victoria Secret Fashion Show. God, I want to punch these models and their skinny flat tummies and perfect hair! Why can’t we all have a team of people working on our hair and makeup before we go out in public?

I tried to critique the girls, looking for imperfections to satisfy the “no one is perfect, everyone has issues with their body rule” but alas, they all look perfect to me. I also tried to ask my fiancĂ©, but he was already letting the potato wedges burn as he watched the show, so I thought it better not to give him too many tasks to do at once while there are firm ass close-ups on the TV.

I wonder how many other females around the world are currently watching this show, hating their own bodies, wondering what exactly these models do to stay so hot, and what the hell a vest shaped like a soccer ball has to do with underwear? As I watched hottie after hottie strut their weird model walk and make me want to go throw up my dinner (literally)...I wondered why I torture myself watching this show every year. I also wondered why I am watching it when I am eating my supper. Needless to say I didn’t finish my burnt potato wedges and grilled tilapia.

Perhaps I should record this and watch it during every meal, clearly I would eat less.

Sigh, time to go work out!

Wednesday, November 24, 2010

Q: You can’t possibly eat ridiculously healthy ALL the time. What are the foods that you loosen the healthy strings on?

A: True. True. Unfortunately True. I don’t think anyone does. If they do they are probably a big fat liar. Of course, we can’t confuse eating ridiculously healthy with regular healthy eating. So when you are eating redic-healthy, you omit EVERYTHING processed, and basically you eat fruit, veggies, lean protein, a little low fat dairy, and whole grains. When you eat just regular healthy, there are some of those baddies that sneak in. Where I tend to slack the most are:

Slack: Bread
So in perfect land, we would all eat whole grain sprouted gluten free no sugar added bread. But in regular land, that bread annoys me for the following reasons:
1. It is expensive, I only end up eating about 6 slices before the bread starts to go bad, and that works out to $1 a slice of bread.
2. They taste OK at best. I don’t love it, so why would I sit and eat something I don’t love? Oh right, to be healthy.
Make it better: Stop eating so much bread? Have open faced sandwiches instead? Bring your own loaf of bread to restaurants and ask the chef to make your sandwich using you bread instead of the restaurants? I have a friend who brings her own whole wheat wraps to fajita night, yes I’m serious.
So yes, sometimes I slack on bread and just have regular whole wheat, or ‘multi grain’ which usually means regular bread with some seeds and grain thrown in.

Slack: Wine
Drinking is fun. That is all.
Make it better: Stick to wine (or a personal fave I just invented last weekend: vodka + Perrier + fresh lemon and mint leaves). Alcohol is still sugar, so there is no way of getting around it unless you stop drinking alcohol. Stay away from liquors, mixes with soda or sugary juices, slushy drinks, dessert type drinks. Some higher end places have cocktails or martinis made with real no sugar added juice; again...alcohol is not ideal to have on any diet. However, I am a realist, who loves wine.

Slack: Restaurants
Make it Better: Generally I just try to order something healthy. I suggest a few changes if I can (no butter on the veggies, dressing on the side, no cheese, etc...) to make it a little less bad. But going out to dinner is essentially going out to have fun and a good time with friends. Make sure you get your workout in that day, and watch your calories for the rest of the day. Also, don’t go out to restaurants a lot, and then ones that you do go to, make sure they are awesome and have a chef, not some chain restaurant whose motto is “quantity over quality” or “all you can eat whatevers...”, and don't ever go to a buffet unless you master will power.

Slack: Noodles
Sometimes you just want pasta. Still buy whole grain noodles, but who are we kidding? Pasta contains a lot of carbs to consume in the evening.
Make it better: Have vegetarian pasta, I guarantee you won’t miss the meat, load that sucker up with veggies! No cream sauces. Period. Have a tomato based sauce. Skip the cheese and don’t even think about buttery garlic bread.

Slack: When someone else is serving me
In order to eat super healthy are we never to go eat at a friend’s house again? Luckily, most of my friends are fitoholics, so I enjoy when I get the break of cooking and get to eat their food. My family however? Different story (my parents still eat simulated bacon bits for crap sakes! Is that even food?).
Make it better: Show up with a salad to help contribute to the dinner, load your plate up with too many veggies, tell them you aren’t eating cheese right now and maybe they won’t throw it all over your food? It helps if you can find out what they are making for you ahead of time, maybe you can ask them to leave BBQ sauce off your chicken breast, or the mayo off your sandwich.

Slack: Chocolate
What? I have ovaries!
Make it better: Dark Organic Chocolate. Cocoa itself isn’t bad for you, it is the fat and sugar added to cocoa that makes it bad. So stay away from the Twix (that you eat the caramel off the top and then eat the biscuit, right? We all do....I mean....We all DID that right?), Reese PB cups, and all the commercially prepared bars. For some reason, organic dark chocolate bars seem to only come in MASSIVE bar size, so make sure to break off a few squares and not take the whole bar into a movie theatre with you.

Slack: Coffee
Make it better: No cream or sugar! Someone brought me a large with 2 cream coffee yesterday, I politely declined, they where beyond offended, and everyone kept say "uh, you're not going to drink it???".  As if!  Why would I drink 14 grams of fat?

Slack: Sushi Restaurants
Make it better: No tempura, less rice dishes, watch the sodium, remember you are going to be hungry in an hour anyway.

Thursday, November 18, 2010

Q: Fast food that is FIT BITCH FRIENDLY?

So  sometimes we do have to eat out at fast food places. Now, I do not endorse these places, nor should you eat at them just because they are mentioned on this list. This list is my personal list of places where I would grab a quick meal if I had too. There are everyday eat out places, and then there are those places that you are only eating at because you have too (road tripping across Canada, have ten minutes for lunch, work meetings where you don’t get to pick the place, you are too hungover to think about preparing your own food, you are dating a new guy and aren’t acting yourself around him yet, etc...)

Now, unfortunately these places are not everywhere, some of them are just in one province or state, and some you may not have even heard of as there are only a few around. If you have some locations you would like to share, please leave your favourite places in the comment section. Share your ideas with the other readers, and give me some ideas as well.

OK my fast faves:

Sunterra, Main Dish, Pete’s Frootique....any gourmet fast meal places
Salad bar, beach chickpea, veggie salads pre-made, local food prepared healthy, sandwiches on multi grain bread, broth based soups made fresh daily, pre-cooked meals that you can grab and take back to work or home to heat up (salmon, roast chicken or beef).

You cannot get much better than Freshii. You could eat there every day AND they take many steps to be environmentally friendly so you can feel good about eating healthy and being good to the world.

Mucho Burrito
A whole wheat wrap filled with beans, veggies (chicken if you would like), skip the cheese, sour cream and guac, add more veggies and salsa and you have a quick healthy burrito! You can also ask for had cheese, no rice, extra veggies. I love it!

I don’t eat here. I dislike it. But no cheese and fatty sauce plus some whole wheat bread is a better choice than a lot of fast places. They have salad too, so if you are stuck, Subways not a bad place. I think I just hate it so much for the following reasons:
1. Jarrod the Subway guy annoys the shit out of me
2. I ate way too many ‘6 inch tuna with extra pickles’ when I was a teenager

Wendy’s (or other Fast Food Places that serve salads)
A healthier salad without pouring dressing all over it (obviously you aren’t going to get the one with deep fried chicken or bacon on it) and a baked potato (no cheese and other crap on it). I do not go to fast food burger places, I don’t particularly like to torture myself with the smell of salty French fries, so I assuming the following: I am sure you could order a grilled chicken sandwich (without mayo of course).

Swiss Chalet
Chicken dinner with white meat, remove the skin yourself, add a salad as your side (garden or greek) and dressing on the side, skip the dipping sauce and of course don’t get a white bun slathered in butter.

Now, I am sure there are a million Greek restaurants out there names “Opa” but I am talking about the fast food chain. Yes, they serve gross fries and some weird hamburger pita wrap that I am sure is bad for you. However, they also serve a tasty Greek salad and chicken souvlaki.

Sushi is quick, however a lot of white rice is empty carbs which translates to sugar, so order more sashimi with a bowl of miso soup (yes, I know miso soup is high in sodium, but tofu, miso, onions and seaweed are good for you! Drink lots of water and watch your sodium intake for the rest of the day).

Japanese soup
Again, I know these can be high in sodium, but if you are eating healthy all the time, some extra sodium one day isn’t going to kill you. Get soup with lots of veggies and buckwheat (soba) noodles.

Wok Box
Typically these stir-fry meals are served with noodles or rice, but you can ask for extra veggies instead!

Tim Hortons
What kind of Canadian would I be if I didn’t eat at Tim Hortons? Sure I favour a skim cafe latte over a plain Jane Tim hortons coffee, but what office doesn’t have a brown box of donuts on the staff room table?
The thing with Tim Hortons, and most fast food places, is that the food is high in sodium, and everything is prepared commercially, however, you can find a lot of items to eat at Tim Hortons that are less than 300 calories (soups, those little snack wrap things). These foods are not ideal, but will do in a pinch.
Being the power bitch that I am, I would rather just tell you to never eat fast food burgers and fries. Make your own at home! It will taste better and save your body from crappy re-used oil that has been sitting in a fryer for a week, blah!

Jugo Juice (or other smoothie place)
*look at the ingredients to your smothie, don’t get ones made with sherbert or some other shit. Alot of smoothie places also have paninis and wraps, just check the ingredients and make the best choice.

Do you have a favourite healthy fast food? Leave it in the comment section below:

Monday, November 15, 2010

Happy 1 year anniversary Fit Bitch Blog!

Wow. A whole friggin year. Can you believe it? I just went back to my very few first blog entries and had a little read fest, first I laughed a lot at myself, then I realized how much I slacked off on my “weekly” progress reports. I guess once I hit that infamous weight loss plateau, I decided posting the same weight every week would make for a boring progress report.

Now the YEAR progress report (OMG are you excited or what?). First, let’s look at the Fit Bitch Project Rules which were posted on Nov 15, 2009!

1. All healthy natural food is allowed.

2. All sugars must come solely from the whole foods eaten (fruit).
Check! (Well, except for sugars from wine and special “treat” nights...which after a year are no longer 4 times a week and more like twice a month, sigh!)

3. No more artificial sweeteners (yes, this includes gum).
DONE! Gone are the diet pops, large coffees with splenda. All artificial sweeteners have gone, and I have had exactly 6 pieces of gum in one year and I had to have them because my breath was rank.

4. Continue with my running, but include more consistent weight training.
Done (even completed a 10k HOLLLAH!)

5. No alcohol (except on my birthday and Christmas) for 3 months or 20lbs less, whichever comes first. Uh, I half-ass did this one.

6. Watch the caffeine (have decaf or herbals teas only).
Whoops! I forgot about this one. I love coffee and have about 1 a day.

7. No crap food, not even as a “treat” or “I will have just a little taste”.
Hmmmmmm, this one was done better than I anticipated. For the record, ‘crap’ food is all fake, processed, mass commercially produced food (chocolate bars, pop, frozen pizza, you know the drill) I give myself a B+ on this one.

8. Educate myself as much as possible on the food I am eating.
Totally! I am Ms. Food Knowledge now.

9. Provide comic relief to myself and others via this blog.

10. Inspire, share, and learn from other readers & followers of this blog (thank you everyone for your comments, ideas, and support).
Yes! I have received comments from readers that have made me laugh, given me ideas, support, I have even had a few comments and emails from readers that have made me cry! (I know, who would have thought I had feelings from the way I write and criticize?) Thank you everyone for your support.

OMG are you ready? Are you on the edge of your seat? Ahhhhh. I can’t believe I am going to post my freaking weight on the damn internet!  Total weight loss in 1 year, by just eating really healthy, no processed food, nothing that has added sugar or un pronouncable crap:  30 pounds.

Start Date: November 15, 2009

Height: 5’7”
Weight: (I just threw up in my mouth when I looked at this!) 180
Measurements: Bust:41 (yay) Waist: 40 (boo) Hips: 40 (also boo)
Pant Size: 13/15
My bridesmaid dress size I wore last November: 14!

Today! Nov 15, 2010
Height: still 5’7”
Weight: 150
Measurements: Bust: 37 (boo) Waist: 32 (yay) Hips: 37
Pant Size: 7/9 (EEEEK)
My wedding dress size: 8!

What’s that? Wedding dress? Yes, newly engaged and getting hitched in May 2011!

So I now need to hardcore it up because regular goal weight range is NOT wedding day goal weight range. Those pictures are going to be with me forever, just like any other pictures are, however people expect you to look your best on your wedding day. And these are not just any wedding pictures, but beach wedding pictures! You bet your ass I want to look DAMN good in a bikini on my wedding day and honeymoon. Duh!

So now? It’s time to TONE TONE TONE! Weight gone, flabby skin still there? If people who are 300 pounds can get a flat stomach than I certainly can....right?

Here is hoping! Year two of The Fit Bitch Blog! Tone that butt, flatten that belly, and will that upper arm jiggle ever go away?

We will see....Wedding in 6 months! New goal to strive for!

Monday, November 8, 2010

Q: Do you have any helpful suggestions (fit-bitch style of course) for breaking up your calories throughout the day? I really struggle with portions.

A: Portions. My nemesis. Struggling with portions is the hardest thing I have to deal with (minus work idiots, my shrinking boobs, and my not shrinking gut). Lets face it, as much as I bitch about not always stuffing your face like a ravenous glutton, it’s hard to constantly maintain a healthy diet when you are surrounded by everything we see and do on a daily basis.

I found it took me a while to get my portions under control. I was WAY off on my meat and cheese portions so I bought a little digital scale ($20) and it was only then I realized that a half a plate of salmon is not 1 serving, nor are the standard size frozen chicken breasts I was buying. And one serving of cheese is mouse size! So I make sure to have 1 meat or protein serving and then fill up at least half but usually two thirds of my plate with veggies (salad, peppers, green beans, you know, the low cal ones). I can tell you what I do to break up my calories throughout the day (i.e.: trying not to eat as much)but it may not work for everyone, ever one is different when it comes to what works for them, so I have also included some other tricks and tips from friends of mine. Really you have to figure out what works for you. Some things work for me, but my friends either think I am nuts or have their own things they swear by. I get in constant debates about fats, artificial sweeteners, and food with sugar added to it daily.

Here we go! I asked 4 friends the following question: “How do you break up your calories throughout the day to maintain your portions”.

The number one response from all of them was “Eat balanced meals AND snacks”!

If you eat just carbs, you will crave protein and fats, if you eat just protein or fats you will crave carbs, if you eat empty calories, you will crave everything.

Carbs/protein/healthy fats/fibre. Generally your protein source will contain a little fat (eggs, low fat dairy) and your carbs will contain fibre (fruit, grains) if you just have one or the other, you will not be satisfied.

Side Bar: Also related to cravings are vitamins

If you find you are craving foods after you eat, you may be low in a certain vitamin or mineral. Make sure to take a good multi vitamin with your meal (I do it at lunch). This way your body is getting all the nutrients it needs (along with your balanced meal of fat, protein, and carbs) and it can focus on digesting your food instead of making you crave more as your body has all it needs.

My Personal Tricks:

Coffee. Coffee will suppress your appetite for a bit and if you only add milk to your coffee you are looking at about 40 calories. Also, when I am done drinking coffee my mouth has coffee breath, so I down even more water than I normally would. If you aren’t used to having coffee without sugar or sweetener (bad!) then try getting a non-fat cafe latte from Starbucks (grande size is 140 calories and it is just skim milk and espresso). I stick to one coffee a day, maybe two on the weekends, I find decaf and regular both work for me.

Duh, we all know we have to drink water. But drink some water as soon as you wake up (I keep a glass in the bathroom and drink water before I get in the shower). This is a tip I got from Tosca Reno and I now swear by it.

OK, this is a cliché trick, but you need to do it, especially for your portion controls!
Don’t eat directly from a package. If you are having a snack then you need to take a portion out of the big bag, close the big bag and put it away. It is easy to mow down two handfuls of almonds (instead of 10-15) a container of hummus (instead of ¼ a cup) or a bag of organic baked nachos and salsa (my personal fav).

A lot of times with healthy food, you forget that even though it is better for you, it does still contain calories and they will keep adding up! Yes, it totally blows to have to measure stuff out (god, what a PAIN) but being thin and fit is more important so we have to do it. We all hear this trick, but we never do it, but DO IT!

Dressing on the side
Always on the side! Dip your fork in the dressing and then into your salad, there is too many calories in dressing ESPECIALLY at restaurants, and they give you way too much. Always order your dressing on the side, use the fork dip technique and then at the end of your mail you will be shocked the amount of dressing (fat and calories) you save. Do it now.

I used to make my smoothies in a regular sized blender (always made way too much, but though “hey, smoothies are good for you, what ev!” ) but now I make them in the magic bullet and the single blender sized are perfect, plus, you literally can’t put too much stuff in them, so it is perfect every time. Thus helping my wack portion control. Berries, protein powder, skim milk, and ice cubes can make a filling shake for around 200 calories. Perfect for first thing in the morning when you don’t feel like eating yet but know you need breakfast.

I swear by oats, they are awesome for you, filling, and minimal in calories for the fullness factor you get! Read the old oats post for info: http://fitbitchblog.blogspot.com/2010/05/oats.html
No hour lunch!
Breaking up calories throughout the day is easier when you have shit that needs to get done! If you eat a little food, it will take your brain time to register (what’s the standard rule...20 minutes I think?). So instead of having 60 whole minutes of sitting in the lunch room, plan an errand or even just a walk to take up some of that extra time. You will have less time to eat, and you will be busy doing something else why your tummy is trying to send fullness signals to your brain. Plus, a 30 minute walk will help burn off even more calories and you will be a skinny mini before you know it.

Have more Soup!
No, not canned!  Learn how to make some good soups! Soups are so easy to make, so low in fat and calories and they are filling. I will post some of my favourite soup recipes—well, really I throw things into a pot and hope for the best, it always works out. If you are really lazy, just throw everything into a slow cooker and it will be ready when you get home. If you are having problem with portion sizes, you can have a LARGE soup portion for minimal calories!

I also do the “use a smaller plate” trick, its lame, but it works, you can only fit so many portions on a small plate, so it does the work for you, especially if you are filling half of it with veggies or salad. This is another rule we always hear of but don’t do (who wants to be the only person at the table with a lunch plate while everyone else has a dinner plate?).

OK, this is a mean trick, but you asked what I do fit bitch style, so here it goes:

I walk around my office, look at the fat people eating donuts, and decided I don’t need to eat anymore.

Other personal tricks from my friends:

Coffee as well, or tea, especially herbal tea because she can drink and drink and drink it with no guilt. Iced coffee or tea (strong tea or coffee with ice and skim milk in a blender).

Protein Powder in your smoothies or oatmeal.

Brushing teeth, you don’t want to eat on a toothpaste filled mouth (at work, try mouthwash).

Eat lots (LOTS!) of veggies, snack on them when you need to keep your mouth occupied.

Don’t underestimate the power of milk, it has protein and nutrients, pair it with a fruit for a good balanced snack.

Cheese is fattening, always use low fat cheese and dairy. Low fat everything else has additives, but not dairy (obviously we are speaking of plain dairy here and not skim chocolate milk or flavoured yogurt). The softer the cheese, the higher the fat content (so use hard potent cheese (low fat old cheddar) and you will get the same amount of flavour for less cheese (regular mild cheddar).

Next weeks Q & A is one I have been working on for a long time, since it was asked it in April!

The gross KFC double down broke sales records here in Canada.  A sandwich, that uses fried chicken instead of bread broke sales records.  This is why people are fat.

Q. Anonymous said...

I also threw up in my mouth when I heard about the "Double Down". It would be awesome if you wrote about fast food that is FIT BITCH FRIENDLY! It would take some homework but you could get your readers to help you.

I only suggest this because there is always a day where you get stuck eating something from a fast food establishment whether it's Starbucks, Subway, Quizno's, Wendy's, Tim Ho's etc. There might not be good choices but there are definitely better choices than others. IT would be great to have some ideas on this!

Great blog.
Reader who sometimes eats out

To follow next week!

Tuesday, November 2, 2010

Halloween candy lying around? Throw it out. Now.

I would have rather given out Kashi bars and raisins, but I didn’t want my house egged. And if you give out apples, people think you are a creep who puts razor blades in food, plus I would wake up to a car covered in TP I am sure....so mini chocolate bars it was.
Instead of stalking up on extra Halloween favourites like last year (Reese peanut butter cups and Twix bars) this year I planned on only buying the Halloween candy and chocolates that I didn’t like (Smarties and Coffee Crisps-blah) as I don’t want to have any temptation in the house.

This is a good rule to have all the time. Rid your home of temptation. You can’t eat it if it isn’t there. How many people will throw out the leftover Halloween candy do you think?

“Wahhh, but I don’t want to waste it”

Waste what? Your transfatty fructose bars? You already paid for them, you can’t get the money back regardless if you eat them or not. If you don’t eat them, that’s healthy and good. If you do eat them that is crap for your insides that you don’t need. Throw them out.

Today at work? You guessed it, mini chocolate bars and candy EVERYWHERE! People where sitting at their desk in piles of candy wrappers, running around all day on sugar highs, I think our productivity for the day was up by 200% that is until 2pm came and everyone hit a wall and acted like a slug for the rest of the day.

One woman had about 10 mini bags of chips. She validated it by saying there is only a handful per bag. Sigh. This is the same type of mentality that goes through peoples mind when they eat ten 100 calorie pack snacks. “Oh, there is only 100 calories per pack; I can have as many as I want”. 1,000 calories later, you are ready for lunch. Gag me.