Lil Miss Fitness Freak

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


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Happy Gut, Happy Training

Happy Fitness Friday Friends!

I thought I would keep trekkin along on the gut topic as more recently gut health has really been getting some hot attention. It would have been nice if the importance of gut health and taking proper care of your flora and and such was noticed earlier but that’s science and they are only really starting to crack the surface on this whole intricate system (which did you know actually has something very similar to an entire CNS for itself??!).

happy-tummy-2

So why am I talking about this for Fitness Friday you ask?

Well, as you’re probably aware, your gut is important for a number of things. Some of those things are extremely vital to your training…

~Digestion and absorption of the nutrients you get from your food

~Making short chain fatty acids that can also be used as a form of fuel

In taking a deeper look at the first one, obviously an efficient and EFFECTIVE digestion system not only helps you get the nutrients you need but that ultimately affects your mood to train and how intense you think you can go, your energy levels, your strength levels, recovery ability and overall just makes you feel good enough to have a beneficial and enjoyable lift. After all, who enjoys anything when their stomach is is just not right?

So with keeping this post low key and not too wordy, I thought I would share some tips for optimizing your digestive health and also some things that can help when your stomach decides to attack you.

These are going to be coming from my experiences and my coaches suggestions mostly. Some other things I may include are those that I have heard about but may not have much experience with SO they may or may not be effective. I still want to share them, however, because gut health and what makes people feel their best is so variable that some random things may work for some readers.  

So lets start with somethings that help optimize gut health and prevent issues.

Probiotics

Adding healthy, live cultures to your gut is a good thing. Many things inner environment today kill our flora. With less bacteria, you have less lil guys to break down your food and can cause poor digestion. Invite some new people into your lil biome to help yourself out. Ensure they are refrigerated! Ones on the shelf are no good. 

Glutamine.

I talked about this one in a previous post, so check it out here. I also talked about making your own gelatin gummies there too which are loads with glutamine naturally and are very cheap to make.

Bone Broth.

Going along with glutamine and probiotics, making your own broth is great for your gut and very satisfying during the winter months here in the great white north. Ensure to use free range and organic chicken or beef with the bones to get the live bacteria and the most omegas and glutamine.

Apple Cider Vinegar.

Another thing I already talked about here, but I will say that this is helpful for adding more acid to the gut to help with breakdown. It is especially helpful for those who have low stomach acid and often complain of indigestion. Lemon juice also has similar effects.

Fermented Food.

Kombucha, Sauerkraut, raw yogurts with the active cultures, etc are all great sources of probiotics and thus have the same benefits as taking a supplement, just in a much smaller amount. Take caution though, these may be a problem for some. For example, I love love love kombucha, but the carbonation that naturally occurs with the fermentation doesn’t go over well with my tummy unfortunately. Trial and error with these guys friends.

Watch your water consumption with meals.

Sounds weird, but makes sense when you put it all together. If you drink water during a meal, the liquid will dilute you enzymes and simply slow digestion. Consider holding off on the drinks until a lil bit after you have digested a bit. Some say 30 minutes, but I always say to go with your gut…I’m so punny…

Avoid gum or things that add excess gas in the stomach.

Gum. Beer. Carbonated drinks. Straws. ETC. All of these are going to put lots of gas and excess air into the gut and if you’re very sensitive, well you’re gunna get an upset tummy plus bloating. Also, chew slowly and don’t gulp in tons of air.

Say no to artificial sweeteners.

These tend to be HUGE gut irritants. Whether they give you diarrhea if consumed in large amounts or just straight up gas and distention, they do not make for a happy gut.

Sleep!

Sleep is super important for many things, but one clear cut trigger for my stomach is go hay-wire is if I don’t sleep enough. Poor sleeping, whether it’s chronic or even just a couple days, can really cause your digestion to slow right down and cause you discomfort so make sure you are getting your beauty rest.

…and a last and seemingly obvious one…

Avoid things that your tummy doesn’t agree with.

As mentioned, this seems obvious. If you get an upset stomach after eating something, don’t eat it. Surprisingly, I have heard of so many cases where people say they choose to suffer the consequences and just eat it. To each their own I guess but if you have a serious sensitivity like celiac, where further consumption continues to damage your intestinal track, you need to give you head a smack and just quit cold turkey.

What about when your tummy gets mad…

Low FODMAPs.

I would have said BRAT diet foods BUT I’m much more confident in this approach for a few reasons. One, apple sauce is out for me because I have experienced issues with apples, which are high FODMAP. Also, the bread is another issue. What if your issue is wheat? Overall, yes the FODMAP diet is more restricted but most often chronic digestive issues are from sensitivities that you are going to have to figure out and those often require elimination and then trial and error. By going full low FODMAP you are giving your system a break from all inflammatory and problematic foods and then can re-try them when it’s a bit happier.

Slippery Elm.

I personally have taken this, but not sure whether it made a difference at the time because I was trying so many things at that point, but I have heard good things from others about this one. You can get it in a supplement form, but they also have it as a tea.

Digestive Enzymes.

If you know you have issues with digestion OR for those who are thinking about starting a bulk, digestive enzymes can help support the breakdown of your food simply by adding more enzymes to the playing field. You can chose ones that contain one or more types of enzymes depending on your needs. Have an issue with dairy? Try lactase. Don’t know what your issue is? Try a multi-enzyme.

Pineapple.

Speaking of enzymes, pineapple actually naturally contains an enzyme of it’s own, Bromelain, which can also help digestion. Plus pineapple is awesome. Just be careful not to over do it or you will find yourself peeling the top layer of your mouth off…

Mint Tea.

I always do well with peppermint. Whether you have nausea or you need something warm and comforting when your stomach is being annoying, mint (specifically peppermint…yes there is a difference!) is always my go-to.

Take it easy on harder to digest foods.

Red meats, fats, raw vegetables, high fiber foods, etc are all much more difficult for your system to take care of. When it’s already upset, go for things that are absorbed more quickly and easily. Think low fiber carbohydrates (cream of rice, oats sit well for some, pumpkin, squash, white rice and potatoes), some fruits like bananas, lean meats and fish and easier digesting fats (but still keep these a bit lower) like coconut oil, which bypasses the liver and goes right into use as energy.

And finally be patient. When your stomach is upset, the best you can do is be nice to it and let it settle. Try not to stress about it and let it run its course. Ensure that if it’s a new problem that you take a look at your recent eats and activities and try to figure out the trigger so you can try to avoid it in the future. If it is due to chronic illness, I can relate and I’m sorry you have to put up with that crap but I can only hope that these can serve as a means of coping with it when it looses its mind.

Hope your tummy’s are happy tonight and enjoy the rest of your Friday friends!

-Chelsea

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Spot Me Bro…Fitness Friday 31

spot-me

So I was listening to a vlog the other day (by Ellyssa Brooks for those YT watchers) and she was discussing the types of spotters in the gym. As I listened, I thought this would be a great topic to share my thoughts on for a Fitness Friday because there comes a time in a serious lifter’s career where they’re gunna need a spot and I want you all to be able to avoid those who really can’t get the job done.

Plus I have seen and experienced my fair share of bad and horrific spotting in my 10 years of training..

The OVER spotter

Out of this one and the next one I don’t know which is worse. I guess the next because it’s risking your life and all….  In this case, your spotter doesn’t take his/her hands off the weight during your entire lift making you feel as if you did nothing.

OR in some cases where appearances are what matter, you may spout off saying you got a new PR when really it was a team effort.

The first case is really bad for female lifters. From my experience, I can tell some people until I’m blue in the face to NOT TOUCH THE WEIGHT unless it’s going the wrong way but they will still grab it the entire time.

Just because I’m a girl doesn’t mean I can’t do the job alone. I asked for assistance for the last 1-2 reps or just to watch to make sure I was good, not for you to help me through the whole lift.

Thanks but no thanks. 

For the second issue, this is a problem because you may have just given them a false perception of their strength. When they go to lift again, they may try to do that weight on their own and ultimately struggle, or worse, fail and get hurt.

The UNDER spotter

Either they forget they are spotting you or are really determined to see if you can pop a vein trying to lift that weight up themselves when they are failing. This also includes a kickup help. I don’t know how many times I have asked someone to help me with the initial kickup and they than just stand there…

Thanks for watching me struggle, nod at you like I’m asking for help, and you still stand there. -_-

If someone asks you to spot them, they are assuming that if the weight is coming down on them you will help them out. Don’t be the hard ass or the distracted/clueless spotter who just stands there and lets them fail. PAY ATTENTION!

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The UNEDUCATED spotter 

The one who agrees to spot you but has no idea what they are doing.

Example: When someone tried to killed me when spotting my decline dumbbell chest press. When helping a person kick up the weights, DO NOT grab the dumbbell portion of the DBs. This type of spot led to the DB falling inward and putting too much force on my tiny wrists and they fell…on me…ON A DECLINE!

Hello 40lb weights to face.

Thanks to the fact that I know to tuck my chin and turn away or my face may have been a bit more colourful leaving than it was coming in.

bad-spot

The SNEAK ATTACK spotter

You know when you don’t ask for a spot but magically someone appears anyways? Yeah, they just slide themselves behind you and will say “just helping ya out.”This may be more of a girl problem but for me personally, I apparently freak people out when I lift a weight up so they feel the need to jump in a save me…when I don’t need saving.

Thanks for ruining my set brraaaahh

If they don’t ask, don’t jump in. That is all. Unless they are clearly failing, than it’s more of an act and talk later…

The BUDDY spotter

You know when you ask your ‘bro’ to spot you and he decides to do everything but pay attention to you. Text. Snapchat. Stare at the wall. Whatever, and lets you do your own thing and than maybe, just maybe help you out when you fail.

This is mostly directed at guys…

Guys, if you’re with a buddy in the gym, make sure if you ask them for a spot that they are actually into lifting and are not just there for the social hour. Your life will thank you later. OR, don’t and you and your crushed face will end up on their snapchat.

So some final tips…

For the person doing the spotting

~Say no if you know you can’t lift the weight in a case of an emergency

~Ask how they want to be spotted

~Say no if you’re not sure how to spot properly or if you never have spot someone

For the person being spotted:

~Tell them specifically what you want and how you want them to do it. Wrists vs. elbows. Help up? Etc

~Come into the lift knowing how many you can approximately do. They are there to help IF NEEDED, again this is not a team effort. If the arms of your spotter are flexing or straining, they are doing too much work.

Also a few things to keep in mind..

Squats. This is a tricky topic. Some say never to spot a squat because it’s too dangerous. Some say you can. I say, yes, but with a few important things to note.

~DO NOT SPOT FROM THE BAR or do that stupid “I’m giving you a hug” spot. Most of the time a squat fail that can cause the most harm comes from the core failing. In this case, they may come back at you with the bar and all. You want to spot from the ribs to support the core.

~With that in mind, you should be large and/or strong enough to be able to support the person squatting and their squat weight

~Do not even attempt to spot a squat if you feel uneasy about it at all. I have heard of people being crushed trying to spot a squat, so don’t make yourself part of that group.

squat

Just no.

I hope the next time you ask for a spot, you are now more prepared to make a good choice. Just because a guy is big doesn’t mean he’s a good spotter. Be aware of how people lift and act in a gym as that will be a good indicator as to who will do it right.

-Chelsea


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Doubt Stalls Progress

My friends, so I welcomed myself back yesterday, and now I’m bringing you my first lil video. Nothing informational or science based, just something I have been dealing with as of late and some tips that hopefully you can use and I can follow through with myself.

We all go through periods of self doubt. What is important is that we eventually see that there is not reason to doubt ourselves and simply move on.

Self doubt kills progress. It stalls you.

You need to let go of that doubt, realize what an amazing person you are and what skills you bring to the table and continue to moving along whatever path you are going.

I’m not going to be naive and say that this process is easy or instant, but it’s something we all have to do. Look inside yourself, realize what you bring to the table, how far you have come and be proud to share that with whoever or whatever is standing at the end of your pathway.

Always always always remember you are enough. More than enough! You are the best person you can be and have a lot of offer. Never let anything or anyone stop you from reaching your goals.

Self doubt is not fact, it’s a fictional story made up by you and allowed to live until you shut it down.

I hope you enjoy, and check back for more. If you have any topics you want me to chatter live about, let me know in the comments 🙂

What do you do when you are doubting yourself?

-Chelsea


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Gotta Keep That Metabolism Firing…Fitness Friday 20

I’m sure we have all heard this..

Gotta eat every few hours to keep that metabolism chuggin along.

Well guys, this idea is FALSE.

How often you eat has no effect on muscle gaining and/or fat loss so eating more often doesn’t mean your metabolism is tickin faster either….

surprised-guy

Shocker!

I’m going to introduce this post with a video I watched recently that inspired this topic. Eric Helms is featured and discusses the controversial topic of meal frequency and explains how it has no effect on metabolism.  Instead, it’s more about what fits your life best. Click the video below and take a listen!

Eric Helms is a very prominent figure in the sports and exercise field.  He has multiple degrees in exercise and nutrition (BS in fitness and wellness, MS in exercise science, and MS in sports nutrition), is a natural bodybuilding Pro and coach, often writes for excise and nutrition journals and even speaks at Universities and other events sharing all of his knowledge.

Some Highlights

~No specific number of meals is associated with greater or less muscle gain/fat loss

~Studies have shown that number of daily meals MAY be associated with satiety and therefore diet adherence (which in the context of weight management is the most critical component). It appears that having less then 3 meals (the average number of meals most people eat) may be associated with greater hunger. BUT that being said, if you have way more than 3 (one study even did 14 daily feedings) that hunger was also greater.

~Tips for success: Find a number of meals around 3ish or slightly more that fits your schedule and leave you feeling the most satisfied. Spread your protein across these meals for additional satiety.

I think the message here is clear. As with many things, it’s not a specific one-size-fits-all protocol for how many meals you should eat, it’s about what will fit your lifestyle best and allow for you to reach your goals while not overthinking and becoming obsessed with food.

….

So lets address this well known myth that was discussed in the video:

You need to eat X number of times a day because if you don’t, your metabolism will slow down to a crawl and you will get fat.

I swear every generic personal trainer will preach and preach this like it’s going out of style. You should be eating 3 square meals and 2-3 snacks every day because if you’re not eating every 2-3 hours, your metabolism will not be running as fast as it can be.

woke-up-late

Well ain’t that a lot of time in your day spent eating…

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Well don’t worry, unless that is how you like to live your life, it ain’t necessary. You want to eat 3 times a day, do it. You want to eat 14 times a day, do you. It doesn’t matter.

Here’s some research to back up my words because I like to be accountable and prove that I ain’t just spewing iissshhhh

~An article co-written by Eric himself discussed the current research in nutrient amount, nutrient timing and meal frequency in body builders and specifically highlighted that no studies have shown that more frequent meals leads to greater thermogenesis (which is a factor that affects metabolism). Studies that have been done, which have been tightly controlled, looked at meal numbers anywhere from two to seven and found no difference.

~An early review (1997) by Bellisle et al addressed the idea that ‘nibbling’ is better for ones’ metabolism during dieting than ‘gorging,’ or, in other words, eating more frequently during the day is beneficial for greater fat loss over less frequent, larger meals. From their review, they failed to find a relationship and concluded that if any study did find a small difference that it was probably due to intake records (ie. under-reporting their nibbles during the day).

Finally…

~A 2008 study by Smeets and Westerterp-Plantenga looked at the effect of having 2 vs. 3 meals on things like diet induced thermogenesis, 24-hour energy expenditure, exercise-induced thermogenesis and sleep expenditure. Overall they found no relationship between the number of meals and these outcome variables of interest.

One of their findings warrants further discussion and will conclude this discussion is this:

“The same amount of energy divided over three meals compared with over two meals increased satiety feelings over 24h”

I believe that this is the main point of this all: SATIETY! What will ultimately affect your weight management the most is whether you are satisfied or not. If you are starving trying to eat only 2 meals a day, then you are likely to go over your calories because you will over eat at some point or binge outside your 2-meal schedule. On the other hand, if ‘snacking’ your way through the day never leaves you satisfied you may find yourself picking away too much and over eating your calorie needs.

So to re-state the message a lil bit more simply
Meal frequency means nothing. Do what works for both your schedule and satiety/sanity. If you enjoy eating large meals and 3 leaves you able to live your life and feel good than have 3 square meals. If you feel better having 3 meals and 2 snacks, than do that.

When it comes to things like this, its always about calories in and whether that is higher then your needs that will ultimately affect your weight status.

So don’t over think it, just do you.

Disclaimer: This is for the generally healthy individual. There may be some medical benefits of eating more frequently for individuals with health conditions like diabetes, although more research is needed as results are mixed. Look here (potential benefit) vs. here (no relationship)

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How many meals do you eat a day?

-Chelsea


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Status Can Be Dangerous…Thinking Out Loud

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. 😉

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. 

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! 😀

What do you think of Bob Harper?

Do you take ‘skinny’ as a negative term?

Do you believe the advice celebrities preach?

-Chelsea