Lil Miss Fitness Freak

"And though she be but little, she is fierce"

Status Can Be Dangerous…Thinking Out Loud

15 Comments

Hey friends,

So I saw this picture on my Insta feed and it made me a little angry.

IMG_7117Not that I followed Bob Harper that much to begin with, but I really lost some respect for the man due to this list alone.

Let me share with you my rantage as part of…

Thinking-Out-LoudThanks Amanda for the link-up.

So take a look at his list of “How to be skinny”

What do you think?

First off.

I don’t like his use of the word skinny.

I don’t think anyone should work towards being skinny.

To me, skinny suggests weak and ill. I hope that doesn’t offend anyone, but that’s just what my brain associates with that term. With that said, I don’t know why anyone would want to work towards that image. Yes, not everyone is out to look more muscular and defined like myself, but I don’t think you aim to look sick either.

Anyways, I’m getting off my main point, I want to dissect his rules a bit for you and let me know what you think.

Some of his rules are kinda standard, like what you may agree with as general knowledge.

  • Eat your vegetables
  • Get enough fiber. Not too much though (yes it’s possible, I can attest to that) or you may end up with some gut anger.
  • Get enough sleep. Although I have no idea what his definition of ‘sleeping right’ is. Anyone know how to sleep right?
  • Don’t drink your calories. Who wants to drink when you can eat?!?
  • Learn how to read food labels. Dont just look at the calorie count! The ingredients are more important.
  • Learn portion sizes. Our eyes have gotten larger these days…
  • Dump the fast foods and fried crap. Of course, once in a blue moon, if you like that kinda stuff then have it, just keep them to a minimum as there is really no food in those meals in my opinion.
  • Have a protein source with every meal. I firmly believe in this because protein takes longer to digest and there is what helps to keep you satisfied. Eat just carbohydrates for a snack and feel hungry in about 5 minutes.

The rest of his list though are either complete crap or controversial meaning it may work for some people but not others.

Shall we begin?

Please jump into the comment section and let me know your thoughts. We are Thinking Out Loud here. πŸ˜‰

Rule 1: Drink a full glass of water before every meal.

I feel like this is very personal. For me, if I drank an entire glass of water before I wouldn’t be able to eat. Additionally I would probably throw up. Water doesn’t go down that smoothly in high volumes for me.

I see where he’s going with this one…Are you really hungry? Maybe you’re thirsty….OR…you will fill up on water and eat less….Either way, I still think that this is not a be all end all rule.

Instead: Learn to listen to your body and take note of when you are feeling hungry. If you’re bored and are feeling munchy, try to distract yourself for a little bit instead of drowning yourself in water. If the hunger persists, well you’re probably hungry and you should probably eat something.

Rule 4: Slash your intake of refined flours and grains.

This is a controversial one right now. Everyone is on the paleo, grain free train in attempt to slash their waist line. Rule number 1 should be to not follow certain lifestyles that everyone is saying makes you loose weight. Do your research.

I will say that I agree we eat too many flour and grain heavy foods. Sorry I’m not sorry but all forms of grains (even whole wheat peeps) turn to sugar and are stored as fat in your body unless they are used up. So, in a very under active population who tend to lerrrrve their carbs the most, we tend to go overboard on these guys.

BUT!

Carbohydrates are not the enemy.

Just like the other macronutrient, if you have too much for your caloric needs, you will gain weight. That’s science. What I do know is that people have gotten lazier (or busier, take your pick) and simply buy their carbohydrate sources which tend to be over-processed, refined and devoid of nutrients. So essentially what you are left with is empty carbs so to speak.

So overall, I would say to watch your refined carb count from a nutrient perspective BUT you don’t need to get rid of all forms of grains 100% if you enjoy them and are not allergic. Try to go for the whole forms more often as they have minerals and other nutrients in them which do the body good.

Brief note. Simpler, refined grains are thought to spike your blood sugar more than whole forms but it is highly dependent on context. The glycemic index is somewhat flawed as they did their research on fasted (hadn’t eaten) individuals and gave them only that one food. For example, a piece of white bread. Who just eats a plain piece of white bread? So they showed a high spike in blood sugar and that is what they used as the glycemic index values. So yes, flawed. Other foods help to buffer the effects of ingested grain on your blood sugar. For example, fats and proteins really help to slow that release into the blood sugar because they are digested more slowly.

Rule 6: Eat apples and berries every day.

I have no idea where this one is stemming from. If you’re watching your sugar intake, you tend to stick with the berries, but apples? The fiber maybe? Again, if you have no issue with fruit, eat the ones you like. I believe that the only rule you need to kinda go by is get more vegetables than fruit in a given day.

Rule 7: No carbs after lunch.

Seriously? Is he only talking about starchy ones like breads, pasta and rice. OR is he saying carbs in general, which would include all vegetables too. Are you supposed to just eat protein and fat for half of your day?

Again he’s making carbohydrates seem like this evil thing which I don’t believe in. You can eat carbs and not gain weight I promise. I know I’m going to get yelled at by some of those folks on paleo or keto diets but carbs are your body’s (brains!) preferred source of fuel and I’m sorry, getting through the afternoon on just fat and protein would mean I would be napping for 18 hours a day.

The second thing

Since when does your body know what time it is?

Skip.

Like I said, everyone has a total amount of energy they need to take in on a given day to maintain their weight. If you consistently go over on any of the macronutrients (leading to your overall caloric total being higher then what you need) you will gain weight. So enjoy your carbs whenever you want them.

Rule 10: No more added sweeteners, including artificial ones.

This one is another personal one I think. It depends how much you care about your sugar intake or your intake of fake foods (ie the artificial sweeteners). Personally, I don’t add sugar to my food. My sweet tooth is shrunken to the point where fruit is sweet enough for me, I don’t need anything extra. I also don’t like artificial sweeteners because they make my stomach hurt and, well they aren’t real and our bodies don’t understand them. We also aren’t 100% sure how they react in our bodies as research is relatively new on these. That being said, I do enjoy some maple flavouring a la Walden Farms every once and a while

If you like your honey or brown sugar or what have you, then it’s up to you on if you have it or not. Just take note on how dense of a source of carbohydrates it is and because it’s a liquid form, it gets into your blood stream a whole lot faster then a whole food source that needs to be broken down.

For example, 1 tbsp of pure maple syrup contains about 50 calories, 13 grams of carbohydrates and 14 grams of sugar.

So, I’m not tyring to say it’s this awful thing, but just be aware of how something so small contains so much.

NOTE: Don’t fall for the whole “natural sugars are better for you then cane sugar”. The vitamins and minerals in the natural sources are negligible in how much you would typically use and your body doesn’t see them any different.

Rule 11: Dump the white potatoes.

See above note on glycemic index.

I believe that he probably going along with the “white potatoes= sugar and will make you fat because they spike your blood sugar” argument but, once again, it depends on context. Do they have many other nutrients as things like sweet taters, well not really (they have lots of potassium which is something), but if you like the ol’ white spud then enjoy them.

Like everything else though, just make sure they are not your only starchy carbohydrate source.

Rule 12: Make one day a week meatless.

Personal once again. Yes its great on the environment and your wallet to forgo meat in a meal but I couldn’t do it. For one, I can’t eat beans and lentils without blowing up and I don’t do soy…so I’m at a loss there.

Do as you please here. If you can tolerate those non-meat sources, have some fun and make a creative meal that is meatless like this one below and enjoy (from Chocolate Covered Katie) some added fiber and B vitamins to your day.

Meatless Chili (high protein, quick, and easy to make) http://chocolatecoveredkatie.com/2014/08/22/vegetarian-chili-recipe/

Rule 14: Eat a real breakfast.

What’s a real breakfast? Apparently, to his standards, it includes a glass of water.

Rule 15: Make all your food and have at least 10 meals at home.

This may be unrealistic for some people who are working very long hours and/or have families that they have to take kids here and there constantly. YES I firmly believe in making as much of your food as possible as you know what’s in it and can better control portions, but not everyone can make everything they eat from scratch. What would help more would be tips on choosing healthy and quick foods to prep ahead to take with you OR how to chose healthier options when eating out.

Rule 16: Banish high salt foods.

Once again we are demonizing something. Salt, pure salt, is not bad in moderation. Things you should keep out of your diet most of the time are highly processed foods that contain heaping amounts of sodium. Sodium is not the same as pure salt. Pure salt is required by the body as an electrolyte that balances our water levels and, thus, affects our blood pressure and heart. Sodium is a cheap preservative that is used in pre-made foods. Watch your sodium, but use pure salt to taste.

NOTE. If you have a major health condition that requires you to watch all forms of salt, keep to your doctors recommendations.

Rule 18: Go to bed hungry.

Is this for real?

Is he actually serious?

This one really irked me. Basically he’s telling you to starve yourself. Way to go Bob!

Again, your body doesn’t know what time it is so eating before bed is a personal thing. If you’re hungry EAT! I do.

IMG_2724

My snack every night right before bed. Like I go to sleep the minute I’m done this. My frozen protein pudding with all zee peanut butter and 1/2 a less burnt looking Questbar. It’s my favourite thing aside from breakfast.

I think the issue with bed time snackage is the choices that people make. Often it’s fried, high calorie snacky things like chips, which may then place you over your caloric expenditure. That will be where you gain weight.

BUT.

Eating at night in general doesn’t make you fat.

Rule 20: Plan one splurge meal per week.Β 

This one is a toughie because there are many different opinions on this. If you’re living a lifestyle (not on a diet), I don’t think you should need to have something ‘special’ every week to keep your sanity. That seems like restriction to me.

I have mentioned before that I try to have a ‘cheat meal’ every week (that doesn’t always happen) for more psychological reasons, but overall, I think that if you’re living a balanced lifestyle you shouldn’t need to plan some special meal out. One big reason for that is that these planned meals are often associated with going nuts and eating something you don’t normally get on your day to day diet. This can then result in…

Basically its like you are telling yourself that you should go eat crap because you were good all week.

Food is not a reward AND you shouldn’t be looking forward to feeling like crap.

So those were my thoughts. All 2000 words of my thoughts, so I hope you enjoyed and it stimulated some thoughts of your own. If it did share them with me! πŸ˜€

What do you think of Bob Harper?

Do you take ‘skinny’ as a negative term?

Do you believe the advice celebrities preach?

-Chelsea

Advertisements

15 thoughts on “Status Can Be Dangerous…Thinking Out Loud

  1. Chelsea, thank you for this. I actually read this book last summer really hoping to lose weight and actually praised his tips because I thought they made sense. Of course, I can always count on you to bring up some valid posts and ultimately the truth.

  2. Love this post Chelsea!

  3. Hi Chelsea, what are your food/diet rules?

    • Thats a tough question because every body is different and we all need different things. There is one list that is perfect for all. I will say that some things that are generally universal are thinks like

      Drink enough water
      Eat lots of vegetables for your vitamins and minerals daily
      Get enough fiber for healthy gut and digestion (plus satiety)
      Eat real wholesome foods as much as possible

      Overall, everyone needs to take the time to experiment with their nutrition and see what feels the best for them and gives them the best energy. πŸ™‚

      I hope that helps!

  4. I find some of the rules very challenging, example one meatless day and going to bed hungry but if you are willing to embrace Bob’s rules I think anyone will succeed.

  5. There are soooo many diet, weight loss and health books on the market today and it’s really difficult to know who or what information you can trust

    • for sure! With all of the new information out there, I can feel myself being pulled in multiple directions as well. It’s hard sometimes to really find what works for you, it’s always trial and error…plus a lil patience

  6. I love this! It’s been a hard adjustment for me to make the mental switch from looking at calories to ingredients but my body feels so much better for it – eating real and natural foods is totally the way to go- thanks for another great post girl!

    • Thank you! It is hard because we are so programmed now on “number of calories” and we have lost the focus on WHAT we are actually eating. It’s like it doesn’t matter anymore. If it’s 15 cals but completely fake, it’s a-okay. Congrats on being able to push past that drive! Keep going lady πŸ™‚

  7. These food “rules” drive me insane. They’re myths AND don’t at all take into account that different people need different things. We’re all snowflakes!

    • I love the ‘we are all snowflakes’ πŸ˜€ but you are 100% correct. Some rules I think are insane (go to bed hungry?!) but many are those that may work for some but not all. These general lists are so problematic because many people will fall for it without taking a look inside first and just follow it to a tee.

  8. Love this!!! I’m a Diabetic, so I have to watch my carb intake, but that doesn’t mean eliminate carbs, my body needs them! I can have a white potato or ice cream and my blood sugars will stay where they are supposed to, but other foods can make it sky rocket. Just depends on the day.

    • This is why knowing your own body is important and not just following a list of rules by a random celebrity is not the way to go. Good for you for figuring out what works for you even with being a diabetic! Hard work for sure πŸ™‚

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s