The Skinny Code

Honest thoughts, a few rants and shared tips for designing a healthy lifestyle.

[theskinnycode-blog]

I'm a fan, are you?

[fitvillains]

The numbers on the scale do NOT tell the whole story.

Make sure you have more than ONE way to measure your progress. I don’t own a scale, and my results & focus have never been better. For many women, the scale serves as a de-motivator: if they aren’t seeing the numbers they want (despite other evidence of change), they become apathetic, sabotaging, less enthusiastic and feel hopeless. Nothing kills results faster than those 4 bubble bursters.

Scales aren’t all bad, but they are also NOT the end all, be all of fitness & results. Other ways you can & SHOULD measure your progress include;

Fitness level (can you do more pushups, squats, lift heavier etc). Even if you go from 1 rep to 3, that’s 300% progress.

Inches & measurements. Have you lost inches? Do your clothes fit better? A pair of ‘tester’ jeans might be a better indicator than a scale.

Body fat percentage. Probably the biggest indicator that you’ve made significant change. More so than weight.

Skill. Are you getting better at something? That”s AWESOME.

Confidence. Are you feeling better about yourself? Don’t let the scale tell you otherwise!

One of the easiest ways to measure progress is by using YOURSELF for comparison. Take a before pic! (It’s not too late). We get used to seeing ourselves every single day: you may not notice if you’ve made significant change until you visually see it. (Imagine the woman in the picture above? Would she have anticipated such a body transformation while watching the scale go UP?)

Note: perfectionists often feel like they should only celebrate once they hit their goal. Not true! There are opportunities for celebration at EVERY STEP along the way. Take ‘em! Trust me, it’s much more fun. If you hear that voice in your head telling you that you shouldn’t celebrate yet, KICK THEM OUT. As many times as it takes. :)

Unlike our after photos, before pics should be fugly (a little dramatic, but it”s true). Use some of the guidelines before to help take the ‘perfect’ imperfect before pic.

Guidelines For Taking The Perfect Before & After

Show some skin! A proper before & after will show you ALL the changes you’ve made. If you cover up your body with a T-shirt, or long pants, you won’t be able to see the changes in your after photo. Wear a swimsuit, bikini, bra & undies/shorts, or something that shows off your body. The more you show now, the more you can show off later.

Go LIGHT on the makeup & pull your hair back. When you’re taking comparison pics, it will be hard to replicate exact makeup/shading etc. (plus tans). Do your best to keep it natural. This isn’t Tyra.

Remember that the pic is for your eyes only. Many people who take before shots don’t share them until they’re pleased enough with the after to show how crappy they looked before. I would have NEVER posted the awful day one photo I had from my Asylum challenge, had the after shots not been so worthwhile.

Wear the same clothes for your before & after shots. Even if they don’t fit 100% properly, you’ll really see the difference. If they start to REALLY not fit? Time to restart your before and afters with a new workout outfit. And, YAY you!

Despite your inclination to do your ‘skinny pose’ or suck in your tummy, don’t. Face the camera head on, arms by your side, at approximately eye level. Why cheat? The thinner you appear in the before, the fewer results you’ll notice on the after. That’s de-motivating, you deserve ALL those results! And for those of you looking to GAIN muscle, don’t push it OUT. Same rules apply. Be you as you are.

Use a plain background, that’s well lit. This just makes for a better picture in general, but also doesn’t distract from your body. 

If you want, ZONE in on certain areas, but do this EVERY time you take pics. Thighs, bellies, arms, back. It’s good to get before and afters from all angles. This is especially true for your back, which you usually don’t see in the mirror. 

Take pics on Day 1, then every 2-4 weeks afterwards. The fitter you are, the more time you should take between shots. Don’t take pics every week. Unless you’re turning this into some kinda stop animation film, every 30 days is fine. 

xo

[theskinnycode-blog]

Terrible news...

[theskinnycode-blog]

I just loved this post via Summer Tomato and had to repost it here. It lists the 10 most overrated health foods. While I do eat bananas regularly (mostly to make 1 ingredient banana ice cream which is way better than regular ice cream...way better), I agree with her entire list. Right on, sister, right on.

1. Yogurt

There is nothing innately wrong with yogurt, the natural product. But the real stuff is not nearly as easy to find as the hyper-sweetened dessert versions filling supermarket shelves. Though yogurt can contain beneficial probiotics, friendly bacteria are also present in other fermented foods like sauerkraut, kimchi and miso. And if you are worried about acne, dairy is probably not your best choice. Oh, and the overratedness is doubly true of frozen yogurt. If you’d rather keep yogurt as your breakfast staple (something I’m certainly not opposed to), go for plain yogurt that is either full or low-fat. Don’t fall for the vanilla trap, it is not plain and has even more sugar than most fruit versions. You need some fat in your yogurt so you can absorb the fat-soluble vitamin D added to most milk-based products.

2. Soy

Soy is another one of those foods that can be perfectly healthy, but can also be processed into oblivion until it’s an unhealthy product. Hydrogenated soy oil is among the most common sources of trans fat. Processed products are often touted as healthy just because they contain soy, but evidence suggests soy is not exactly the health panacea it is often made out to be. For a healthier version, stick to fermented soy products like miso, natto or tempeh.

3. Egg whites

It baffles me that Americans continue to vilify the most nutritious part of the egg while glorifying the less impressive half. Sure egg whites are a good source of protein on their own, but you’re probably not lacking protein and would likely benefit from the rich nutrients of the entire egg.

4. Margarine

Why we need a man-made source of processed oils when there are so many naturally healthy sources of fat is beyond me—that is assuming you can even find margarins that do not contain hydrogenated oils/trans fats. If you really want more stanols and sterols in your diet try eating more nuts, avocados and vegetables.

5. Bananas

Though I have a bit of a reputation for picking on bananas, I really don’t think they’re all bad and they definitely taste yummy. My biggest problem with them is that they are one of the most calorie dense fruits you can buy, and most of us don’t need all that extra sugar from a “health” food.

6. Fake meat

Next time you get a chance, check out the ingredients in your favorite meat substitute. It’s usually a lot of gluten, some processed soy, canola oil, corn starch, and a few bizarre ingredients like “natural vegetarian flavors” (mmm…. vegetarians). Call me crazy, but real meat sounds a lot more appealing.

7. Protein bars

Remember back in the day when PowerBars tasted like crap? Well they would all still taste that way if manufacturers didn’t fill them with sugar or fake sugar substitutes. Look at the ingredients, the vast majority of protein bars are the same processed junk that’s in everything else, just with a few more vitamins, some added soy protein and possibly some added fiber. Adding nutrients to junk food does not a health food make.

8. Whole grain flour

Ah, whole grains, how controversial be thy name. Though I’m not as anti-grain as some folks, I don’t pretend that highly processed “whole wheat flour” is actually good for me. Grains that don’t look like grains are not your friends.

9. Low-fat salad dressing

Fat is good for you. Yes, fat contains more calories than protein or carbohydrates, but it also enables you to absorb more vitamins from the foods you eat and makes your meals more satisfying. Fat-free dressings do not make you healthier, they make your salad less nourishing.

10. Fruit juice

I’ve explained before how I’ve warmed up to vegetable/green juices (not daily, but on occasion), but I still have trouble condoning even fresh squeezed fruit juice as a health food. Juicing fruit concentrates the sugar while stripping out the filling fiber. When you remember that one 450 ml bottle of orange juice is equivalent to six whole oranges, you can start to see where the problem is.

What are your least favorite health foods?

[theskinnycode-blog]

Want to end picky eating? Especially when it comes to vegetables?

Take this advice directed towards mom's trying to get their kids to eat better and more variety of foods and try the Rotation Rule.

The Rotation Rule: Don't serve the identical food two days in a row

And that applies to more than just veggies. This is a simple simple approach to get more variety in your diet and try new things.

Try it!

[theskinnycode-blog]

6 myths about organic food

If you think organic means the six things you see below, think again:

Organic means cruelty free. There are absolutely NO laws or guidelines that say that organic foods must come from humane operations. For example, there is nothing that states that organic eggs must come from hens who are happily roaming about a large, idyllic farm, getting plenty of sunshine and fresh air. In most cases, organic eggs come from hens in factory farming situations, who may be denied antibiotics when they are ill, because the antibiotics will render their eggs unsellable. Ditto for organic meat and dairy. Organic does not mean cruelty free. 

Organic foods are healthy. Unfortunately, I can make you a fully organic cheeseburger with fries that will clog your arteries and set you up for heart attack just like any McDonald’s burger could. Unhealthy foods are bad for you, no matter whether they come from an organic source or not. 

Organic foods are lower in calories. Again, unhealthy food raised without chemicals is still unhealthy food no matter how you cut it. A study from the University of Michigan found that people ate more organic cookies than non-organic cookies, thinking they had fewer calories. This is not the case, so don’t make the same mistake! 

Organic seafood is a good choice. There are currently no rules governing organic seafood, so using the organic label on seafood is not endorsed by the USDA at this time. Ironically, when and if it is endorsed, wild fish will not be allowed to be called organic because their environment cannot be controlled! Knowing that farmed fish live in a veritable cesspool of excrement and disease, it is hard to imagine that “organic” fish from farmed fishing conditions will be a better choice than line-caught fish from northern Alaska, for example … or no fish at all. 

Organic foods are less likely to have salmonella, E. coli and other harmful bacteria. Organic foods can still have these same bugs, and Consumer Reports said that 57% of organic store-bought chicken tested positive for Campylobacter. Much food poisoning happens through food handling, so you need to make sure you handle organic food just as carefully as you would conventional food by keeping a clean kitchen, washing your hands and produce carefully, not letting meat juice run into other foods, etc. 

Organic foods have more nutrients. Nutrient levels in our produce depend on many things, such as soil content, how the food is stored, cooked, etc. But whether we put pesticides on it or not does not affect its nutrient content. Having said that, many organic farmers are careful to use high-quality soil and aim to use other practices that might affect nutrient quality, but studies results disagree on whether organic foods have a higher nutrient content than non-organic foods.

What organic actually means:

Organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. Animals that produce meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones.

It's a good choice, especially for items where you eat the skin (like apples and potatoes). But know what organic can and can't do for you.

Over & out

[theskinnycode-blog]

Yummy. Instead of three tiny servings, I say eat the whole thing for 150 calories and nearly 5 1/2 grams of fiber. Good choice.

[theskinnycode-blog]

“I don’t count calories, and I don’t recommend counting calories, I recommend eating food. You have to pay attention to eating better and in moderation: plenty of fruits and vegetables, lean meats, and whole grains in reasonable portions, and not too much junk food.”

Dr. Marion Nestle, New York University via New York Times

[theskinnycode-blog]

Why Americans weigh more than everyone else in the world

Check out this unbelievable stat found in this article about how the sugar industry and the corn (high fructose corn syrup) industry are fighting with each other over which one is better for you:

Americans consumed an average of 47 pounds of sugar per person in 2010, plus 35 pounds of high fructose corn syrup — more than three times the per-capita sweetener intake elsewhere in the world, according to statistics of the U.S. Department of Agriculture. That means the average American consumes 888 calories per day from sweeteners, according to the USDA.

Sugar. High Fructose Corn Syrup. It doesn't matter. They both suck.

Want to lose weight? I think there is a simple formula:

Reduce your intake of sugars - all sugars both natural and artificial

Learn to eat when you are actually hungry & stop when you are full but not stuffed

When you do eat, choose nutrient-rich, natural foods

Move your ass once in a while

I could consolidate that to three items as #1 and #3 are really the same thing, if you are choosing to eat nutrient rich foods you are are probably not choosing to eat sugar...

Just sayin'

[theskinnycode-blog]

Recipe: Microwave toasted tortilla chips

Not as good as making them in the oven, but far far quicker...

Cut the tortillas in half or into quarters, or leave whole. Place as many as will fit in one layer on a plate and microwave on full power for 1 minute. Turn over the tortilla pieces (they’ll be wet on the bottom) and microwave again for a minute. The chips should be browned and crisp. If they are not, turn over once more and microwave for another 30 seconds to a minute. Repeat with the remaining tortillas until all of them are done. They’ll remain crispy for several hours.

Note:The process will take less time if you air-dry the tortillas on a rack for an hour or so before microwaving.

Credit: New York Times

[theskinnycode-blog]

The way to get started is to quit talking and being doing

Walt Disney

Applies to pretty much everything, doesn't it?

[theskinnycode-blog]

Per capita sugar consumption hits 100 pounds per year. That's more than 10x what your great grandparents ate.

(and we wonder why we weigh more than they did...)

Holy crap, batman!

[theskinnycode-blog]

Try and practice mindful eating

As I watched my 13 year old nephew gulp down his dinner in about 30 seconds flat last night (and I'm not even kidding) this super excellent article in the New York Times really resonated with me. Regardless of any "diet" you may choose to follow, taking your time and mindfully eating is just so very important.

Mindful eating is not a diet, or about giving up anything at all. It’s about experiencing food more intensely — especially the pleasure of it. You can eat a cheeseburger mindfully, if you wish. You might enjoy it a lot more. Or you might decide, halfway through, that your body has had enough. Or that it really needs some salad.

Mindful eating can help us to

get healthy, relieve stress and shed many of the neuroses that we’ve come to associate with food

Personally, I know I'm frequently guilty of mindless eating. Sure, I try and choose the right foods but if I'm not paying attention I find that I can easily eat far to much of those right foods. Eating quickly also usually translates into eating more. I confess I'm guilty of both.

The question isn’t what are the foods to eat... Most people have a general sense of what the healthy foods are, but they’re not eating them. What’s on your mind when you’re eating: that’s mindful eating to me.

I challenge you to pay attention to your food this weekend. Eat it slowly. Savor the colors, textures and flavors. Know why you are eating. Are you physically hungry or are you feeding your stress, emotions or boredom? Most importantly, listen to you body when it starts to tell you that you've had enough.

It will.

Here are some helpful tips. The article had more, but these were my favorites:

WHEN YOU EAT, JUST EAT. Unplug the electronics. For now, at least, focus on the food. 

TRY IT WEEKLY. Sometimes there’s no way to avoid wolfing down onion rings in your cubicle. But if you set aside one sit-down meal a week as an experiment in mindfulness, the insights may influence everything else you do.

CHEW PATIENTLY. It’s not easy, but try to slow down, aiming for 25 to 30 chews for each mouthful.

My goal is to not experience that uncomfortably stuffed feeling again - no matter what I choose to eat.

And I'm working on that 13 year old too, that may take a bit more time...

[theskinnycode-blog]

Really? A proposal package with a greasy Pizza Hut fast food pizza? For $10,010?

I think I'd say no.

Weird.

[theskinnycode-blog]

This is your digestive system on processed foods

Side by side mini cam (talk about a fantastic voyage!) that shows just how your body breaks down and digests processed foods vs. homemade foods using whole, natural ingredients. It looks like a combination between a washing machine and something from the movie Saw (no, I never actually saw Saw but I imagine it would be a bit like this).

Anyway, it's yet another argument for reducing your intake of processed foods. Don't do this to your digestive track! Choose quality, not crap.

(P.S. And if you believe the world is indeed ending in 2012, disregard the above and stock up on Ramen Noodles. As you'll see in the video, that shit will survive a nuclear war.)

[theskinnycode-blog]

A great article from Grist discussing the recent op ed from Dr. Robert Lustig and friends proposing that the effects of sugar warrant their regulation. This story caught a lot of buzz and backlash about proposing a "nanny state" but as the author stated, most readers missed the real point:

What Lustig and his collaborators really want us to understand, I think, is that the science behind sweeteners’ metabolic effects requires a more rigorous, national effort. And that rather than focusing on soda alone, for instance, we should include all products with added sweeteners.

Sugars can be addictive and they certainly eff up your hunger signals (by making you feel hungry more quickly than other foods do). A little bit here and there isn't a bad thing but the ever increasing consumption of the sweet stuff IS a problem. The chart in the op ed states that Americans consume, on average, over 600 calories a day from added sugars (oh, and that excludes fruit and wine). 

Holy freaking crap!

Sugar is a treat. And you should always treat treats as treats. Save sugars for special occasions. Lay off the overly processed foods and you'll solve 90% of the sugar problem (and read the labels for the processed foods you do continue to eat as sugar is hiding out in loads of products and far beyond the cookies and cakes).

[theskinnycode-blog]

8 guidelines for choosing REAL healthy food

In your search for healthy food to feed your family, look for these attributes. Foods that meet these standards will almost always be a wise choice:

Grown without pesticides and chemical fertilizers (organic foods fit this description, but so do some non-organic foods) 

Not genetically modified 

Contains no added growth hormones, antibiotics, or other drugs 

Does not contain artificial anything, nor any preservatives (for fresh produce, you can now add the presence of MAP coatings or 'edible packaging') 

Fresh (if you have to choose between wilted organic produce or fresh conventional produce, the latter may be the better option) 

Did not come from a confined animal feeding operation (CAFO, a.k.a. factory farm) 

Grown with the laws of nature in mind (meaning animals are fed their native diets, not a mix of grains and animal byproducts, and have free-range access to the outdoors) 

Grown in a sustainable way (using minimal amounts of water, protecting the soil from burnout, and turning animal wastes into natural fertilizers instead of environmental pollutants)

I found these tips via this article that talked about an edible plastic looking peel that's finding it's way to your produce (and even organic produce). It's call Modified Atmospheric Packaging (or MAP).

Why do food producers use this? To make foods last longer in the stores, of course. It's more about the money than your health - which is why you need to be the one looking out for your health.

Photo Credit: cleber