Cleanse the Soul, not the Body

Just to clarify I don't look to lose weight because I want to look like a Victoria's Secret model. I know my body wasn't built to ever look like that and I've come to terms with that. But sometimes I forget that just because I put on a few extra pounds, it isn't a reason to hide my body.

I do well in school, not valedictorian good but good enough to get me into the Italian National Honor Society, the English National Honor Society as VP, and the Honor Society. My parents came to see me in the English National Honor Society induction ceremony and as part of the rules provided by my teacher I had to wear a dress. All I could think of as I got such a prestigious honor was Oh God, my legs look awful. These girls all look so pretty. Why do my ass and my legs have to be so huge? I spent the hour pulling my dress as far down as it would go without ripping off the sleeves and exposing my breasts.

After the ceremony, my dad asked me why I looked so uncomfortable. I just shrugged and said I don't like dressing up, which is true since I am more of a jeans and tee type of girl. He told me that I looked like I was trying to contort myself, trying so hard to hide myself by curling into a ball where no one could see me. I hadn't even realized I was doing that.

A part of this blog is meant to be even more than physical health. It's also emotional health because everything goes hand in hand. It's hard to work up the courage to lose weight or take care of yourself when you don't even like yourself. It's difficult to do, I know, but you have to try to look at yourself and remind yourself what you do like. If it helps, write a list and look at it when you need the support. Me, I love my curves and my eyes. I think they're my two best features. Try to think of your own best features.

Teenagers vs. Weight

Recently I posted this blog on the forums of Seventeen.com. I probably should mention something I haven't yet mentioned. I am 16. I've been avoiding saying that but I don't particularly want to anymore. I'd like to make it more personal. I've been trying to lose weight for three years. It's a daily struggle and I've experienced several setbacks (hell I'm going through one right now).

Anyway, I'm 16 and attempting to reach out to girls out there just like me. I posted a link on the forums and ended up with hundreds of hits in just a few minutes. The forum reached the top ten in number of hits. While I was so excited to get so much attention, I couldn't help but be a little disheartened to see just how many girls are hoping to lose weight. I know some of those girls don't have to do it. I know I do, just to be healthy. I'm not looking to be 100 pounds. My goal is 140. That's all. After that, I'm not pushing it.

I was talking about health to my friends recently and these were the three girls' weights: 117, 130, 139. They are all aound the same height of 5 ft 6 in. The girl weighing 117 was more desperate to lose weight than the other (healthy weighted) girls because she is muscular without an ounce of fat on her and muscle looks bigger than fat does. The girl at 130 has been tracking her food intake for a year and has lost ten pounds (because she thought 140 was too big). The 139 girl hasn't tried too lose weight but she constantly complains about her weight and makes her more and more upset. And then there's me.

I've let myself go. I was 147 at my smallest which was about a year ago. Then came Christmas and I ate and I promised I would lose it. Then came Easter and I ate and I promised I'd lose it. Then came summer and one miserable thing happened after the other and I ate to make myself feel better. Now it's October and I've lose about two pounds in September and now I'm at about 180. Ask my friends what I weigh and they'd never be able to come up with a number. I never told them anything near my weight.

I have to lose weight. Why? Because I don't want to go to college looking the way I do. Because I don't want to go to prom no being able to fit comfortably into a dress without Spanx constricting layers of fat. Because I don't want to be winded every time I'm asked to run in gym class. Because I don't want my feet to hurt at the end of the day, every day, from walking between classes.

Anyone who's reading this, I ask you do please do a BMI calculator before going farther into this pursuit. If you're on the lower end of your BMI or even below it like the girl at 117 is, take a good look in the mirror. We are all beautiful, big and small. But you're skinny.Yes we, the overweight, probably envy you a bit, but you don't see it that way. You're not looking to be healthy, don't lie. You're looking to be skinnier. How far will you go? Eventually you will be even less healthy than those of us who are overweight rather than you who's underweight.

I'm starting a movement for us teens, or at least trying to. Stop looking for skinny. Stop praying for Twiggy's body and start looking for how you look best. Stop fighting your bodies. Some girls look better with curves like their mommas gave them. Some have an athletic body, the type that carries them for miles of miles on their marathon runs. Some have skinny bodies, few curves or muscles but at a healthy weight they still look like sticks. We are all different and we shouldn't try to fit some stereotype in a magazine. As long as we are eating healthy, exercising, and at a healthy weight for our heights, we should focus on staying who we are.

Workout #17: Make a Run for It!

Even when I was little, running was my enemy. I remember running in the Presidential Fitness Challenge every year and I could never run faster than a twelve minute mile. I used to feel so bad when my friends would run beside me and try to get me to run faster, but I never could.

My sister is almost as bad as I am, but not quite. She's never been over weight but she's never been a great runner either. I was more than surprised to hear that she decided to run a marathon. On her way home for the Easter break, she texted me and asked if she wanted to go for a run the next day. My first thought was "Is she crazy?" I was going to immediately say hell no but I ended up texted back that it sounded like a good idea.

The next day she woke me up, tossed me a pair of sneakers, and pulled me outside. We walked down one house and then we made a run for it. Needless to say, I was ready to quit only a few houses down from that. I started to slow up, so my sister ran a little faster and I struggled to keep up.

We didn't talk much, so I ended up listening to my neighbors around me and focusing on my breathing. Eventually, I managed to steady it and fell into step with my sister. I kind of liked the sound of our feet hitting the pavement in unison. Every now and again she told me to slow up and pace myself or, when I started to feel like stopping, she'd tell me to focus on one thing at a time. Rather than focus on reaching home, she'd tell me to get to the next mailbox, and then I could slow down if I wanted to.

The thing was, after I reached one mailbox, I wanted to run to the next one, and the next one, and the next. Before I knew it, my house was in view. She told me earlier on in the run that we could walk from there, but instead she decided we'd sprint. I struggled to sprint but didn't slow up until I got back through my front door.

While I don't plan to run any marathons just yet, I don't mind training with my sister for the time being. Maybe I'll be running one in a couple years.

Tip #27: Get Back to What Works

I'll admit it: So far this year has not been kind me. I've gained a little weight back and my skinny jeans can tell. I've done a lot lately: TweetWhatYouEat, SparkPeople, just plain old keeping a log. All in all, they've helped somewhat, but not to the magnitude that Weight Watchers did. So I'm shelling out the cash and getting back on track.

I'm over one week into my re-diet and I have to say it feels pretty good. My skinny jeans are still complaining but I feel lighter. I'm exercising more than I used to with the kind of motivation that Weight Watchers brings me. On Sunday, I got on my stationary bike and pedaled at or above 12 mph until I reached 15 miles. My legs were sore, but in a good way, like I know I accomplished something. I've lost over two pounds already this week. I'm standing up straighter and not as concerned with hiding my weight gain under really baggy clothes.

I'm eating a lot more fruit (which has no point value on the PointsPlus program) and cutting back on my cravings, which often total more than I can have (like my personal favorite Skippy peanut butter). I will say that my body is a lot hungrier now, which means that I was definitely eating more than I should have before and my body isn't used to the healthy calorie amount I'm at now. I've been through this before, so its really no trouble. I know I'll get through that.

So for right now, my skinnies are left to the back of my closet, but I feel asured that I can lose the weight to button them up again.

Recipe of the Week: Apple Cinnamon Muffins

I love making this recipe on Sundays so I have a breakfast to look forward to every morning that week! I wake up so early; I hate cooking breakfast in the morning. The only way I eat is if I already have something prepared. These muffins a great option in the morning with a piece of fruit and a cup of coffee. It keeps me full all morning.

Apple Cinnamon Muffins
Ingredients:
2 cups skim milk
1 medium apple
1 tbsp vanilla extract
1 egg
2 tbsp olive oil
16 tablespoons light brown sugar
3 tbsp cinnamon
1 1/3 cups whole wheat flour
1 1/2 cups white flour
1 tbsp baking soda
1 tbsp Smart Balance
2 tbsp semi sweet chocolate chips

Directions:
Preheat oven to 350 degrees. Combine all wet ingredients in one large bowl, blending on low speed. Combine all dry ingredients, except the chocolate and white flour, in another, smaller bowl. Mix the two bowls together on low speed until smooth. Then mix in the white flour a half cup at a time. Use your Smart Balance to grease the muffin tins and use an ice cream scoop to measure the amount of batter per muffin. Cook for 30 minutes and then let cool.

Nutrition Facts:
Makes 16 muffins. 1 muffin per serving.
Calories: 147.6
Total Fat: 3.5 g
Cholesterol: 15.9 mg
Sodium: 341.8 mg
Total Carbs: 25.6 g
Fiber: 2.5 g
Protein: 4.2 g

Enjoy!

Workout #16: Challenge Your Body

Everything worth doing is a challenge, especially your workout. You might have found by now that you have hit a plateau. That happens sometimes, when your weight loss just stalls and it seems like you must have gotten off track. It's frustrating and kind of kills your self confidence, but it might not be that you have gotten off track. The reason might be that your original weight loss plan isn't cutting it anymore. As you lose weight, your body starts to need less calories. While it is important adjust your calorie intake, it is also important to adjust your workout.

Is there something you were hesitant to do before because it seemed too hard? Accept the challenge and go for it! I've been doing pilates lately but its not helping me reach my goal. So for the last two days I've gone on the exercise bike and pedaled, hard, burning 250 calories in half an hour. I almost fell over when I got off the bike; my legs were so wobbly. It felt so good to know that I'd worked so hard.

Maybe you want to try a class! If you were hesitant to try hot yoga, look for a class for beginners and work your way up. Its a great workout, but I guarantee you'll be wobbling and shaking through every cobra or downward facing dog. Or try Crossfit, a seriously intense workout that my friend who is a ballerina does to stay in shape when she has time off. Just remember to stay fueled and hydrated through every challenge!

Happy New Year!

Happy 2012 everybody! My post today is going to be a little different. Recently, I was asked what I could remember that was good about 2011 and I realized I couldn't come up with much on the spot. My year was plagued with a lot of negatives, but I always seem to forget the positives. So this holiday may be New Year's Day, but I'm treating it a bit more like Thanksgiving and reflecting on all the good that came out of this year and everything I'm thankful for.

My New Year's Resolutions are usually things like tone-up, lose weight, have a long-term relationship, and publish my writing. This year is a little different. My resolution is to forget the bad and remember the good. I have friends that care about me and want me to be happy. I have the greatest best friend, who is like a sister to me and will do whatever she can to support me. I also have a sister, who is there for me and willing to dole out advice whenever I need it. I have parents who will do whatever, whenever to help me. I even have aunts, uncles, and cousins to help me. I should have been able to say all this on the spot when the question was asked what was good about 2011. Truth is, I'm pretty lucky.

So here is my question to you: When you are asked how 2011 was, what will your answer be?
Start the new year out right and remember that healthiness is not just about the body; its about the mind-set.

Tip #21: Stand Up to Fat!

I always look forward to getting my magazines at the beginning of every month, especially Health! They always keep me up to date on the latest studies and this month was no different. This month I found a study about sitting. Sure, doesn't sound very interesting, but read on because I can pretty much guarantee you'll learn something you didn't know before.

Sitting can actually make you fat! In your body, there is an enzyme (lipoprotein lipase) that burns fat naturally when you stand. When you sit, that enzyme stops and you store body fat! I know you may think exercising daily will be enough to counteract these effects, but it won't. The reactions causing you to store fat while you sit is unrelated to the reactions that cause you to burn fat while you exercise. I know, the human body is a confusing, annoying complex, but we gotta live with it.

Not only that but sitting also causes back pain. When you sit, you mess up the natural S-curve of the spine, creating a C-curve.The C-curve isn't strong enough to support your body weight. Even more of a reason sitting equals problems, sitting shortens your life span! A study in the American Journal of Epidemiology in 2010 reported that death ratets from cardiovascular disease increased 2.7 times for a woman who sat six or more hours every day, whether she was overweight or healthy or exercised.

Pretty shocking statistics, right? There are a few simple ways to remedy this sitting epidemic! Try to stay on your feet at work! Push the chair aside, put your keyboard on a book, and stand over your desk to do your work. At home, get off the couch. After dinner, take the dog for a walk rather than settling down for a repeat of The Office. If you have the Wii-Fit, turn on the freestyle step game and do step areobics while you watch your shows. Little by little, just try to lessen the amount you're sitting and add to the time you are standing.

TIp #19: Take Your Mind Off Food

The newest thing I've learned that has helped me lose weight (down to 146!) is staying busy with something that gets me out of the house. I've joined a writing group that gets me out of the house every Thursday, study at the libery rather than at home, volunteer on weekends, and go out with friends every Friday night. I've noticed that the less time I spend at home, the less calories I'm consuming.

When you are out and you get a little hungry or are overcome with a craving and don't have any food with you, you have to go and buy it, right? Well, that costs money! By the time you realize you have to walk or drive to the shop to get it and fish out money from your wallet (and let's face it, most of us don't have the extra spending money) you've probably overcome that craving or you remembered that you have dinner in an hour and you don't want to ruin your appetite.

So volunteer in your community on your down time, go to that museum exhibit you've been wanting to see, go the movies with your boyfriend (forgo the food of course), do a little extra studying and get that A, go to your school's football game, or even just go out and party with your friends! Go ahead! I give you full permission (if you are over twenty-one) to hit the dance clubs and flaunt it! Just go easy on the booze and you could even call clubbing healthy!

Tip #16: Don't Beat Yourself Up

Since the invention of the scale, it has been a woman's worst enemy. Or at least that is what I've always felt, until recently. The truth is, we really are our own worst enemy. The scale tells you a number, sure, and sometimes, you just hate seeing it written down like that. It never says, "Geez, you're really packing on the pounds, aren't you?" or "Man, you're fat!" It only tells us what our weight is. It doesn't even tell us whether we gained or lost a pound. The panic of seeing the number is all in our heads. The voice that tells us these confidence-shattering phrases is only in our heads.

Don't give that voice the chance to say it. First off, DO NOT WEIGH YOURSELF EVERY DAY! That is such a horrible idea! Just don't do it! Every time you step on a scale when you are trying to lose weight, you want to see the scale move down, but losing a pound (or more) everyday is unhealthy. Aim for between one to two pounds a week. Therefore, weigh yourself every week only. Have a set date and time to do that, as your weight fluxuates through out the day.

Second, when you step on the scale, keep a mantra in your head or written down in front of you, reminding you that the scale doesn't change anything. So what if it went up? You're gorgeous anyway. You aren't trying to become Twiggy 2! You're trying to get healthy and it doesn't matter how long that takes.

Lastly, remember that getting healthy takes time. Don't set rediculous goals for yourself. It will make you do unhealthy things in the end, like skipping meals or cutting calories to the point you can't function properly. The goal isn't to be super-skinny or like a starved girl in a magazine. The goal is to get healthy.

Tip #9: Work Out Whenever, So No Excuses!

Once upon a time, science said that working out before bed can keep you up all night thanks to your increased heart rate. Now it says that might actually be a good thing! In Finland, in a recent study, eleven volunteers rode stationary bikes three hours before bedtime until exhaustion and slept more easily and deeply than nights when they didn't. In Belguim, the same result was found during their study when nine people biked for an hour two hours before going to sleep. So the truth is, working out is working out, whether it is morning or night. No matter what, you should squeeze in cardio four times a week and strength training at least three times. No excuses! If you don't like working out in the morning, now you can fit it in at night!

If you still don't like the idea of a high intensity workout before hitting the hay, don't sweat it! Just getting twenty minutes of some form of exercise is good enough. I try to get a forty minute one, though, by doing a ten minute lower body workout and half hour of yoga. Actually, "laughing yoga" as I watch Drew Carey's Improvaganza while I do it. Laughing yoga is a major workout for your abs! Do you know how hard it is to laugh and try to keep your balance? Hard, but also really fun and, interestingly enough, relaxing! Forty minutes sound like too much? Try twenty minutes of yoga or pilates, which shouldn't raise your heartbeat so much but should exhaust you enough to get a deeper sleep. Give the new Nia a try, which is a blend of tai chi, yoga, and modern dance! It's a relaxing, tranquil workout to put your mind at ease.