Just your daily reminder that kale is amazing.
Helloooooo new favorite snack. I’ve been making this sneaky treat whenever I have a sweet craving lately.
Greek yogurt is such a healthy option, especially for breakfast or a mid-day snack, as it’s packed with protein (about 10-11 grams!). Low-carb and low-sugar dieters love it too. AND, just six ounces of this thick and creamy yogurt also provides about 20 percent of your daily calcium, in roughly 100-130 calories depending on brand and serving size.
I usually buy plain nonfat Greek yogurt (Fage or cheap-o store brand), but it tends to be a bit tangy on its own for my tastes. Skip the flavored versions and add your own fresh fruit, honey or homemade granola.
Or make this!
"Cookie Dough" Greek Yogurt
- 1 individual container of nonfat, plain Greek yogurt
- 1 tbsp nut butter (peanut butter, hazelnut butter or something like the chocolate almond butter pictured above)
- Optional: 1 tsp mini chocolate or dark chocolate chips; 1 tsp brown sugar
Stir all ingredients together in a glass or chilled bowl until well combined. Top with chocolate chips or brown sugar.
It tastes sort of like peanut butter cookie dough, with around 250 calories. Surprisingly rich and filling, so sometimes I even split it in half and save the rest for later.
(Inspiration for this post came from GirlGoneCountry.com)
Figured it was time for an update to this post from six months ago that keeps getting crazy reblogs on all the fitness Tumblrs.
After seeing so many teenagers write about the first two pictures, I wanted to chime in once again.
If you don’t know me, you may not know that I spent about 10 years of my life dealing with disordered eating. And after I graduated college, it got worse, but in the opposite direction. Not a good scene.
I don’t weigh myself anymore, but I’m willing the bet the scale hasn’t changed much at all in terms of numbers over this past year. What has changed? My entire life. I eat better. I sleep more. I drink more water. I exercise and enjoy being active. I run. I box. I lift heavy shit. My mind and body actually craves the various activities. We don’t even own a scale.
And of course, I’ve gained plenty of muscle — and perspective. That accounts for so much and I wish I could go back in time and tell my poor college self everything I’ve learned in the past few years.
Back then all I ate was salad and prepackaged vegan foods and was generally not very happy. At all. Skip ahead a few years and I was equally unhealthy but eating whatever the hell I wanted while living with a pair of unhealthy dudes. Now there’s balance. A beer with dinner but a delicious salad for lunch. A homecooked meal for dinner with my fiance (that includes dessert, natch) after running a few miles when I get home from work. Quinoa all up in everything. Learning how to balance — and separating food from my emotions — has made a big difference.
It feels good man. Sure, whatever, taking pictures of myself is vain. Keeping this blog is vain. But if it helps me, or even one other person, be happier with themselves then I’m happy. It’s perfectly OK to be proud of yourself.
(Also: I’ve seen a lot of very sad young ladies on Tumblr who are struggling with similar issues that I went through. If you need someone to talk to who’s been through it and come out the other side, you’re welcome to send me messages at any time.)
Impossible is nothing.
This woman is amazing. Formerly 230 pounds, she set out to get healthy through running and a healthy diet. She’s lost 100 pounds, kept it off for two years and just finished her first marathon the day I ran Broad Street.
All I have to say:
"Muscle makes all the difference."
Just to answer a few of the questions I received in one swoop: yes, this is me; the first photo was taken about a month after I started working out with a personal trainer; the second photo is four months after that. I posted this on Reddit’s ProgressPics forum and got a big response from women who were discouraged about their exercise when it seemed like they weren’t losing any pounds. Thought sharing this on my blog might help some others.
I’ve had many difficult years of struggling with my body image and my health. Building muscle is so important and makes a big difference in how I look and feel. I won’t even weigh myself anymore, but prefer to use visual references like this — there’s still plenty of room for improvement, but you can see that numbers aren’t all that matter.
Got my body composition measured by my trainer today! It’s been just about one month since I started working out with them and I thought, ‘why not?’
I lost 3 percent body fat! Woooo!
The full breakdown is above. It’s really helpful and nice that my gym gives you all this info upon request. So basically here’s what changed:
- Body fat percentage reduced from 24.1 percent to 21.1 (now in the “optimal” range, wheee)
- Lean body mass increased from 109 to 113lbs
- Small increases in various parts of my arms and legs, from all the lifting, running and squats.
- Two inches gone from my lower abdomen (i.e. from the squishy belly), but no change in my waist.
- Hips increased by one inch, but based on how it looks, that’s due to muscle. BOOTY MUSCLE. *high fives*
- Weight did not change.
- "Chest girth" change is not accurate, because I’m really just wearing a good bra today. So yeah.
So that’s pretty awesome! There’s still plenty more to improve, but it’s encouraging to see just how much your body can change — positively and healthily — if you work at it. My goal was to lose 5 percent body fat by the time I run the Phillies 5k, so I’m almost there! Will continue along that path, with another goal to add 5 more pounds of muscle by April.
This is both my before and after photo.
Before, because I still have work to do. Before, because I know I can be healthier, and stronger and more fit. Before, because this is before the big race, before the next workout, before the next goal has been met. (This was taken last week, exactly 60 days after the first time I went running, for reference)
But in so many ways, it’s also an after. Because when I look at these photos, I see a person who is happy and who is strong. Who is no longer starving herself or making lists of all the things she hates about her body. Who knows she is a size 8, but doesn’t let a number scare her anymore. I see someone who has curves and no longer believes the phrase “a healthy figure” is synonymous with “fat.” It’s been a long road getting here, and it isn’t over yet. It’s never over. There’s always a new goal to be reached. But now my goals are healthier ones.
That’s the goal: to always have your photo be both a before and an after.
It’s been one month since I started working out with my personal trainers and this Friday I’ll be doing the body composition test again. Will be interested to see if there are any improvements!