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Skwigg Blog
Thursday, 9 July 2009
Social Support

Here's a question - you mentioned that you eat out infrequently.  A lot of people like John Berardi say that social support is key to living healthy - do you find that to be true?  I have the impression your husband is more of a "normal" eater - does he support your food choices or think you and all your readers are crazy because you photograph food?  :)  What about your friends?  Does your social circle involve other like-minded people, or are you the odd one out?  If you are, was that hard to overcome?

Yes, social support is key. My husband is "normal" eater in the sense that he doesn't diet or worry about food, but he is active, health conscious and has never been above 10% body fat in his life. Most of my real life friends are like-minded health and fitness nuts, and many of the people I interact with online every day are personal trainers, strength and conditioning coaches, Pilates instructors, dietitians, triathletes, Body for Lifers, CrossFitters, Weight Watchers. 

Basically, I have myself completely, hopelessly, 100% surrounded! If I wanted to kick back and not exercise for awhile and gain ten or fifteen pounds, I would need to join the witness protection program.

So yes, I think social support and accountability are absolutely crucial. I've always had it, and in moments of weakness I reinforce it - by following a program, joining a group, hiring a trainer, recruiting a buddy, or setting a public goal.

They say your income is the average of the five people you spend the most time with. I would say that your health and fitness are too. So, if your social circle is currently a bunch of fast-food-eating, non-exercising human sofa cushions, you need to change that if you want to be fit. Not that you need to ditch old friends, but you need to spend more time with people who support you, push you to improve, and expect you to succeed, not people who are going to drag you back down to comfort themselves.

I would love to hear how you feel about social support and accountability. Do you have it? Has it helped you? How did you find it? What happens without it? How do you handle friends and family who are less than helpful?


Posted by skwigg at 8:14 AM CDT
Tuesday, 7 July 2009
Vegan(ish) Meals

Another fine question from the comments:

Did you eat eggs and soy during your "experiment?" Any chance you can share your meal plan approach? I know about your What I Eat page, just wondering if you randomly threw together meals based on whatever was in your fridge, or if you did some advance meal planning....? Did you live on banana tacos? :)

I ate whatever I had around and whatever I was hungry for. I didn't eat eggs because I was avoiding animal products. I don't eat a lot of soy because I see it as hormone-tampering goo. The first week, I probably ate more soy than I wanted because I didn't know what to have and I hadn't discovered the alternatives. Once I found veggie burgers made out of veggies, ice cream made out of coconut, and milk made out of almonds, the soy versions I'd used before were mostly out of the picture. Still, I don't freak about having small portions of soy couple of times per week. It's having heaps of the stuff several times per day that will turn you into a pumpkin.

For breakfasts I often had green smoothies with spinach, mango and berries. Or fruit and nuts. Or blueberries, flaxseeds, cereal and almond milk. My "cereal" is often a bowl of berries or sliced banana with like two tablespoons of something crunchy added. If I pour a whole bowl of the stuff, I make sure the bowl is tiny. I like to have Pop-Tarts on Friday mornings. I realize monkeys and cavemen don't eat those, but I enjoy them. Last week I found organic toaster pastries that are like Pop-Tarts but you don't need a chemistry degree to decipher the ingredients. Those do have trace amounts of whey or gelatin in them but I don't stress about traces.

For Lunches (or brunches if I skipped breakfast) I might have a mixed greens salad with lots of veggies, a black bean burger, an ear of corn, and two big handfuls of cherries. Or maybe a peanut butter and jelly sandwich on Ezekiel bread with pretzels, carrots, and grapes. Or a bean burrito with avocado, salsa, blue corn tortillas, and a couple of cantaloupe wedges.

Dinners, I usually pack and take to work with me. A lot of times they're some variation of beans and rice, plus a big salad, and fruits and vegetables. Like black beans, rice, red peppers and onions plus pineapple and cherries for dessert. Or lentils and rice, a salad and cantaloupe wedges. Or vegetable rotini pasta with tomatoes, peppers, onions and olive oil, plus a salad, and some fruit. I suck at cooking and kitchen prep, so I shortcut all of this by making one batch of something that I divide up and eat all week. I also buy bagged and washed salad greens and cut and washed fruits and vegetables. That way there's minimal prep time and days of meals.

Snacks, I like vegetables dipped in cucumber hummus. I like blue corn tortilla chips dipped in guacamole and salsa. I make "guacamole" out of a smashed avocado, diced onion and lime juice. It really doesn't need cheese or sour cream. I'll eat a handful of nuts and a piece of fruit. I like Fig Newtons. I love Kombucha tea. I'm a sucker for the freshly baked vegan cookies from Whole Foods. Those don't have any calories, right??? :-P

Restaurants are tough because there is meat and cheese in nearly everything, but for example, I went to Macaroni Grill and ate a garden salad with balsamic vinaigrette, Capellini Pomodoro, and some bread and olive oil. That's a meal that would make some people scream, "Aaaaagh! Carbs! Carbs!" But as long as you realize that a typical restaurant entree is FOUR SERVINGS and you don't eat out that often, who cares? Panera has breads, soups and salads that are vegan. Chipotle and On the Border can fix you up with tortilla, bean, rice and vegetable options (which may or may not contain lard). You can order a loaded veggie pizza with no cheese. There's always a way to eat out if you want to but if you're hardcore vegan, it's kind of a pain in the ass.

Because I eat out fairly infrequently, I think those will be occasions where I might choose meat and vegetables, or not care if there's cheese in my salad. My idea of carefree dining does not involve quizzing the server about ingredients, placing complicated special orders and picking my meal apart. I just assume that restaurant food is fairly crappy (recall David Kessler's fat on salt on sugar on fat on salt explanation) so I eat it rarely and in small portions.

If you're looking for vegetarian or vegan meal plans, I think Craig Ballantyne and his veg nutrition expert are working on that very project. I can't wait to see what they come up with. He's taking it a step further by cutting out processed grains and going mainly raw vegan this month. I thought of him while I was eating barbecued ribs yesterday. :-D


Posted by skwigg at 4:54 PM CDT
Monday, 6 July 2009
Paleo Vegan Monkey Food Thoughts


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I just finished up a month as a vegan. More important than just cutting out meat, my little experiment required me to knock off the cheddar cheese, sour cream, ice cream, butter, milk chocolate, and nacho cheese Doritos. I feel FANTASTIC! I was really hoping I'd feel like dog poo, because then I could say, well see, it doesn't matter what I eat. But no, I'm all lean, energetic and happy, my skin is glowing and I'm sleeping like a lump. Damn it!! Cursed healthy monkey food and all the annoying feel-goodiness...

I went to the doctor to get lab work done today. I'm curious what, if anything, a month of no animal products has done to me. I would like to say that following my fasting bloodwork I didn't drive straight to Jack Stack Barbecue for a slab of ribs, but I totally did that!! OMG! I don't even know what to do with me! Plant eaters will be appalled and the paleo/primal eaters will be jumping up and down. The rib craving started this weekend when, with my judgement clouded by barbecue smoke, I began plotting a yard ninja operation to steal my neighbor's 4th of July ribs out of his smoker. Luckily, I managed to contain myself until I had the blood drawn for the vegan experiment. I don't have the results yet but I'm ultra curious.

I've developed a baffling new interest primal eating and paleo diets. I blame whoever sent me to Mark's Daily Apple a few weeks ago. I totally love that blog! I went over there initially to see what mean things he might have to say about vegans. Much to my surprise, he was smart and funny and I agreed with nearly everything he said.  I was stunned by the number of vegans lurking over there. And I got the biggest kick out of some of his posts like Escape from Vegan Island where he got carted off to McDougall camp, and Spoutin' Off on Veganism (Again) where he explains the obvious pitfalls of living on soft drinks, soy pizzas, wheat crackers and Rice-a-Roni.

Here is what struck me. These modern cavemen who eat mostly vegetables, fruits, nuts, seeds, and meat are actually quite similar to vegans who eat mostly vegetables, fruits, nuts, seeds, and beans. In caveman terms, the vegans are just bad hunters. I think that people tend to stereotype one side or the other and miss the common ground. Not all meat eaters consume a junky, unhealthy Western diet. Not all vegans live on sugar, processed carbs, and soy burgers. In fact, comparing some of the primal and vegan menus I've seen, they're pretty much identical up until dinner time when the caveman might club something over the head and add it to his pile of salad greens. Both sides are concerned about the food supply and the environment. Both sides buy organic, support local agriculture, despise factory farms, etc., etc.. As an outside observer, I found that interesting.

What does it mean for me? I don't know. Now that I've satisfied my lunatic barbecue urge, I think it's right back to plant food. I like it. I feel great. I have fun. Meat or no meat, I think my consumption of cheese and sour cream was out of control and needed reducing. I've broken up with Ben & Jerry. Still, I'm not calling any food off limits or declaring myself a follower of any diet. The more freedom I give myself, the better my choices become and the more I enjoy healthy eating. Nobody could have forced me to follow a vegan diet for a month. I could never have done it as a weight loss scheme, scare tactic, or guilt trip, but left to my own devices and free to make my own choices, it was totally fun. My new mantra is, "I eat whatever I want." And I actually say that to myself A LOT. The more I say it, the happier it makes me and the better I eat. Weird, eh?


Posted by skwigg at 2:10 PM CDT
Updated: Monday, 6 July 2009 2:10 PM CDT
Saturday, 4 July 2009
Quit Blogging?

From the comments:

If Evangeline Lilly has less muscle and more fat than your average *anything*, I'm in the wrong place.  She looks like a bobblehead, she's so thin.  And she's got shoulder muscles and obliques that I couldn't have ever.  Is she 'softer'?  Softer than what, a baseball?  

Until we quit blogging about our menus and workouts and photographing our food, all the while proclaiming we're carefree and happy about our eating and body, we're just not there yet.

Evangeline Lilly has less muscle and more fat than ME during hard training, for example.


 

 

 

 

 

 

 

 

 

Or than the fitness competitors that many of my blog readers idolize and try to emulate.


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I've learned that training harder and dieting more isn't always the answer, and I like to share what I've learned. That's all. If you already know it or don't need to hear it, I'm happy for you. You're way ahead of the rest of us heavy lifting, insane dieting, macronutrient calculating, kookballs.

I've been on a crazy journey from anorexia, to overweight binge eater, to an athlete training hours per day through injury and exhaustion, and now to the happiest and most relaxed I've ever been with food and exercise. I like to share the journey. I guess you're right. I could just say, wow I'm done, and stop blogging, but how does that help anybody else make the connection? And is anybody ever really done learning and growing?

I find it helpful to talk about my nutrition and training philosophy as it evolves. Putting it all out there keeps me focused and honest, and hopefully helps someone else. Now "helping" may mean somebody says, "Wow, she's nuts. I don't want to go down that road."

Hey, if you can't be a role model, be a cautionary tale. ;-)


Posted by skwigg at 9:05 AM CDT
Sunday, 28 June 2009
Food, Inc.

I haven't seen this yet. I am eagerly awaiting its arrival.

 


Posted by skwigg at 12:53 PM CDT
Sunday, 21 June 2009
Fitness Bliss

There was a post somewhere, I think Leigh's blog again, where somebody sent in their own bikini photos along with pictures of Jessica Biel and Evangeline Lilly from LOST and said, "I want to look like them. What do I do? How much more do I need to lose?" And the surprising answer was that she was already leaner and more muscular than either one of them. She just couldn't see it. So, dieting more and training harder isn't always the answer. Female celebrities are tiny, no doubt, but they tend to carry less muscle and more fat than your average gym rat. So trying to bodybuild or crossfit your way to that physique doesn't necessarily produce the desired results.

I've only recently, like in the last year, acknowledged that bigger and leaner isn't always better. I admire bodybuilders and fitness competitors and I know the dedication involved. It's a beautiful thing if it's what you want, but it's an exercise in futility if your "ideal" is actually smaller and softer. I'm grateful to people like Valerie Waters and Leigh Peele for explaining the size/leanness thing in a way that my frazzled and obsessive brain could finally grasp.

I think I fall somewhere in the middle. I can't stick to the light weights and stretchy bands that celebrities like. I want to be functionally strong and able to do pull-ups and whatnot, but I'm not big on weight machines and heavy deadlifts anymore. I've found a nice groove with the TRX, Pilates, kettlebell, body weight stuff. It's very challenging, but the challenge doesn't come from always going heavier and heavier on the weights. And on the nutrition front, I see that it's not all about chicken and broccoli and six meals per day. If you want a bodybuilding/fitness look maybe it's still about that, but if you want to be a regular person who has nice tank top arms and can wear a bikini to the pool, you don't have to be quite such a spazzy freak about it. It's ok to just be happy.

Thoughts?


Posted by skwigg at 1:17 PM CDT
Updated: Sunday, 21 June 2009 1:28 PM CDT
Saturday, 20 June 2009
Numbers

So, last night in the comments, RG said, "Renee, please just take your calipers out and tell us your body fat.  It doesn't take more than 5 minutes.  I'm betting it's up to 19%"

To which I wrote a fabulous response about how I'm happy with the way I look and the numbers just don't matter anymore, blah, blah, blah...

Faithful readers probably know exactly what happened next. I woke up this morning and went running for the calipers like a lab rat crossing an electric floor for a Froot Loop. :-D

For the five people who care, the average of three 3-site caliper tests was 18.2%, the Tanita scale (fully hydrated on "athlete" mode) says 20.5%, and the mOron hand held (fully hydrated, doesn't have an "athlete" mode) says 22.8%. Since my vague notion of a goal was 18-22%, I would say I'm right in there somewhere.

Interesting tidbit, I once had Leigh Peele and her amazing body fat analyzing eyeballs give me her best guess on my percentage of body fat in various photos that I had a caliper reading to go with. In every case, my self-inflicted caliper readings were about 1-3% lower than her expert guess, which was a relief because it means my readings are at least consistent and close, maybe a little optimistic but not like completely delusional.

So, RG, your 19% guess is probably right on. It's funny how my ideal floats. Lately it's sort of a girly-but-fit look, definitely smaller, lighter, and less ripped in terms of veins, striations and muscle size. Speaking of which, did you guys see the post/comments on Leigh's blog about Bulky Muscles and Female Training? Those survey results blew my mind. Jessica Biel and Hillary Swank are not what I would consider big scary muscle chicks! And I had to watch the video clip twice to figure out which group of women were the "amazons." They all looked the same to me.

I also went back and read a good rant by Josh Hillis about How Thin Is Too Thin. I seem to remember that the first time I read it two years ago, it made me madder than hell. Now, I can't recall exactly why I got so bent. These days, I tend to agree with his 18-23% range for everyday happiness. I also agree that most women can't see it. If they're 18%, they want to be 17%, and if they're 17%, they want to be 15%, and if they're 15%, they still don't like their thighs.


Posted by skwigg at 2:40 PM CDT
Tuesday, 16 June 2009
Pizza Brunch and Veggie Questions

I eat pizza and ice cream every Tuesday. It's a little ritual I've enjoyed for years. Previously, it involved a massive dose of dairy fat. I would have a thin crust cheese and tomato pizza and chase it with a Blue Bunny Champ cone or a single-serving container of Ben & Jerry's. This week, I was a little apprehensive about whether plant food could cut it as a special treat. I should not have worried one bit. This Amy's Roasted Vegetable pizza was eye-rolling delicious! It's mushroom, sweet onion and roasted red pepper in kind of a smoky roasted tomato sauce.

The crust was awesome. I cooked the pizza directly on the oven rack, making the crust crisp on the outside and warm bread yummy on the inside. If I'd eaten this in a blindfolded taste test, I don't think I would have noticed the missing cheese. It was just good. I'm going to buy more of these because I'm positive my non-health nut husband will love them.

I chased my pizza with some dark chocolate Coconut Bliss. It was also rich and delicious and did not disappoint. I learned that you're supposed to take it out of the freezer 5-10 minutes before serving, which makes sense because, even though it has a high fat content, it seems to freeze a little harder than dairy ice cream. Once it gets a bit melty, wow! It's really extra creamy and good.

So, this completes my first week with no animal products except for a handful of milk chocolate M&Ms. I've been adding more plant foods to the What I Eat page. Check out the Scooby snack. That pic cracks me up. I swear I'm going to grow up one day. :-)

I've been getting lots of questions. 

Are you hungry? No. I'm not restricting my food intake in any way, so if I feel hungry I eat. I've been eating three or four times per day and feeling great.

Are you getting fat? Not yet. LOL According to that wacky Tanita scale, my weight is completely stable but my body fat percentage is dropping.

Are you bloated and puffy? Again, not yet. :-D The Tanita hydration readings are running about 3% higher than they do when I'm eating meat. A typical bodybuilding protein and vegetables day is probably a little dehydrating - the "lean out" phenomenon. By eating all plants, I'm fully hydrated and carrying a full glycogen stockpile. I'm enjoying the complete lack of water fluctuations. No false celebration when the scale drops 3 pounds after a low-carb meat and veggies day, no false drama when it bounces back up after pizza brunch.

Are you getting enough protein? I'm getting enough protein to look and feel good and train hard. I may not be getting enough protein to create big ripped bodybuilding arms, but I don't want those anymore so it's all cool.

What happened to being a no-rules happy eater? I am having a BLAST with this. There are no rules, I'm not counting anything, I'm not on a diet, I'm not hungry, and the moment it's not fun anymore, I'll be sure to head for the nearest steak house.

I thought you said soy was evil? I still think that loading up on soy phytoestrogens is a bad idea. I wouldn't eat soy every day or at every meal, but I don't see an occasional (like once or twice a week) veggie burger or serving of tofu as a plateful of poison. I did find frozen veggie burgers with no soy. Amy's California Burgers and Sunshine Burgers. I haven't tried either one yet, but they're on my grocery list. The Engine 2 Diet has a couple of veggie burger recipes using black beans or lentils as the base. As soon as I persuade someone to cook those for me, I'll let you know what I think.

What if The China Study is an evil plot written by a bad man with a hidden agenda? I don't care. The food's good. :-) My primary concern is my own lunch/fun/fitness. I remember when I was a new vegetarian how passionate I was, and how hard I tried to convince everyone that my way was right. And I remember when I was a born-again carnivore, how I did the same damn thing taking the opposite side! Now, I don't care if you're vegan or paleo or flexitarian or locavore (new word I learned). You can be an intuitive eater, a competitive bodybuilder, a Weight Watcher, a binge eater, or an obsessive dieter. I love you all and I'm so happy to hang out with you here in cyberspace. Big hug.


Posted by skwigg at 5:23 PM CDT
Monday, 15 June 2009
Buckle Up

Here's Ripley in her Four Paws car harness. Sara asked if she rides well. Shockingly, she does. She spazzes about everything else, but she's happy to put on her safety harness and go for a ride. There's enough slack that she can stand, sit, or put her head out the window, but if I hit the brakes it locks her to the seat.

After elderly Samantha took a tumble off of the seat, and after Ripley tried to drive a couple of times, I decided it was best to buckle them in. The car harness keeps them secure and out of trouble and it keeps me from getting hit with a canine cannonball in an accident. I like this harness because it's heavily padded and easy to fasten. The seatbelt just slides through the back of it and clicks normally into the seat.

Does anybody else buckle up their dogs? 

 


Posted by skwigg at 10:55 AM CDT
Updated: Monday, 15 June 2009 10:58 AM CDT
Sunday, 14 June 2009
The China Study + The Engine 2 Diet = Vegan(ish) Skwigg

I'm a vegan this week. I was going along, minding my own business, eating my cheese and ice cream and burgers, and then WHAMMO! Nothing but monkey food!

I suspect some sort of mind meld caused by the confluence of these three things:

1) I saw this mouthwatering video of a vegan pot luck dinner at a firehouse.

2) I read two books: The Engine 2 Diet about vegan firefighters winning triathlons and dropping cholesterol levels 100+ points, and The China Study about turning off cancer, heart disease, diabetes, Alzheimer's and the other diseases of Western civilization by eating a plant-based diet.

3) Craig Ballantyne started eating a vegan diet and posting about it all the dang time in his blog.

It was like a perfect storm. I was captivated by images of banana tacos and compelled by the research studies. And by research studies, I'm not talking about something sponsored by a supplement company and involving eight rats or fifteen fat guys. The China Study was a monumental survey of disease and death rates for 880 million people. The project was so big, it involved 650,000 workers. The results were astounding. Read it if you want your mind blown. Don't read it if you like steak. And I mean do not read it if you like steak, because it will jack up your world, and you'll blame me somehow.

I haven't eaten cheese or ice cream in a week, which has to be some sort of record. I was a vegetarian for seven years, but I now realize that during that time my consumption of animal products probably went up - eggs, milk, cheese, yogurt, cottage cheese, ice cream, sour cream, cream cheese. I put cheese on flippin' everything, and I wasn't eating that many plants back then. My diet was totally cheese and pasta-based. No wonder I turned into a bloated balloon animal!

I don't know how to explain this turn of events. Good thing I'm used to everyone thinking I'm nuts. :-D I'm not a vegetarian. I'm not a vegan. I won't ever have a hissy if there's an egg in my corn bread or chicken stock in my vegetable soup. I may occasionally order a steak. However, in general, I think I'll avoid most animal products and eat mostly plants because that makes me happy. I'd been eating meat once or twice a week. Now maybe once a month? Once a year? Never? Tomorrow? I can't predict it so I'm just going to roll with it and see what happens.

And now we must address the most serious concern of going all-plants: what about the ice cream?! Never fear, I've found this stuff called Coconut Bliss that is non-dairy but nearly as rich, creamy and boggling as Ben & Jerry's. It's made with coconut milk so it's loaded with fat and it's extra tasty. I have Dark Chocolate and Naked Coconut on hand. I dropped a spoonful of Dark Chocolate on the kitchen floor last night and I picked it up and put it in my mouth before my OCD hypochondriac brain even processed what I was doing. It's that tasty.

So, you're probably wondering what I'm eating. Me too! Wouldn't you know I'd pull this nonsense right after updating my What I Eat page with all the meat photos? I'm still a happy carefree eater but if I keep up this plant kick I guess I'll gradually shuffle in new plant food photos and replace some of the meat photos.

Today I ate:

Banana Taco (It's a banana, peanut butter, and berries in a soft whole wheat tortilla - Craig Ballantyne's idea.)

Green smoothie made with spinach, pineapple and mango

Veggie Chik patty with spinach, tomato, onion and Dijon mustard on a whole wheat bun, pretzels, watermelon

Red pepper strips and baby carrots dipped in cucumber hummus (regular hummus tastes like dirt to me but cucumber hummus is right up there with Dean's French Onion Dip)

Bean burrito with a side of taco veggies, blue corn tortilla chips, a plum and a peanut butter cookie

Yesterday I ate:

Shredded wheat with blueberries and almond milk

Cashews and bing cherries

Veggie burger with lettuce, tomato, and onion; pretzels, grapes

Huge salad made with baby greens, carrots, tomato, and onion; rotini pasta, tomato sauce, Ezekiel garlic bread, Coconut Bliss


Posted by skwigg at 5:52 PM CDT

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