Thursday Things Thin Girls Know

Today's Thursday Thin Girl is a beautiful and sweet Julie Kavanagh, currently studying for her BFA in Musical Theatre from the Cincinnati-Conservatory of Music! Julie is an INCREDIBLY SKILLED performer. She works hard, puts in loads of rehearsal hours, and has such a lovely disposition. This is the kind of girl a person wants to go watch chick flicks with and talk about life. Julie is the kind of girl who makes everything about YOU, okay. :)

BE ACTIVE! It is very easy to slump around the couch all day watching "Law & Order"marathons. It is then much easier to grab a bag of chips to snack on and ice cream, when "Sex in the City" comes on later that night. Instead, find a physical activity that you enjoy doing! If you don't like running on the treadmill, on those beautiful spring and summer days, run outside or take a walk. Find yourself a fitness or dance class at the local gym. Exercise is great for you! And when you find something you love to do, it is lots of fun! :)

I can't say that I have never been unhappy about the way I look. It never helps to open the latest fashion magazine and gawk at all the perfectly toned, airbrushed models that fill the pages. It also doesn't help to be approaching that wonderful time of the month when you feel like a balloon the size of Texas. The trick is that one must remember that our bodies are unique and beautiful, and no one is going to have the same one. I have tons of freckles, and ONE gigantic dimple. Yes, just one. When I go out in the sun I become a tomato-- NOT a bronzed goddess. But I love these little things about myself because they make me, me, and not the girl next to me.

I must admit that I absolutely love sweets. They are my vice. Put cookies, chocolate, ice cream, or cake in front of me and I am a happy camper, but the camper who can get into trouble quite easily. Don't drive yourself crazy by not eating your favorite foods! Reward yourself every once in a while! You can eat your favorite treat AND still lose weight AND be healthy! Just remember sizes and portions! Instead of eating that entire piece of cheesecake from The Cheesecake Factory, split it with your girlfriends! You could also save half of your dinner and eat it for lunch the next day. Not only are you watching what you eat, but you are now saving money too!

Thanks Julie!

Work It, Wednesday!

Here's the deal: I'm in a bad mood today. So I rearranged my already planned Work It, Wednesday! and have brought you something easy to do, and easy for me to talk about: Jumping. Guess what, everyone? I jump. A lot. When do I do it? During commercial breaks. Is this hilarious and weird? Yes, yes it is. But every little bit of exercise counts. And once you have jumped for three to five minutes straight, for six to eight commercial breaks, that is a lot of exercise added up. Do I use a jump rope? I used to, but not anymore. I'm afraid I'll break something. So JUMP. JUMP JUMP JUMP. It's great cardio, it's easy to do, and you can even do other things while you're moving your freaking bones. P.S. Your legs will look great.

Guess what else? Wikipedia has classifications of different jumps. This cheers me up somewhat. Here they are:

Jump - jumping from and landing on two feet
Hop - jumping from one foot and landing on the same foot
Leap - jumping from one foot and landing on the other foot
Assemble - jumping from one foot and landing on two feet
Sissonne - jumping from two feet and landing on one foot

Leaping gaits, which are distinct from running gaits, include cantering, galloping, and pronging.

Just jump. Jump for joy, jump for fear, jump because you're in a crappy mood and it will actually make you feel better. That's what I'm doing later. I'll start laughing, I'll keep jumping, and I'll start to feel better. I like that.

Truth Tuesday

Today finishes the three-part series (Part One, Part Two) on The Calorie, finishing with a big discussion about nutrient-dense food vs. energy-dense food, and a testimonial by the author of this article herself, Cheryl Redmond. Why did I take the time to put this article into a three part series for this blog? Because it's important. So, read it, read it again, and internalize this information. Knowledge is power, and power makes you healthy. End of story.

P.S. Welcome back from Labor Day. I'm updating my facebook account with great weekend photos. :) How was yours?

Analyzing the diets of more than 7,500 people, Rolls and her colleagues found that those who favored a low-energy-density diet tended to eat more fruits and vegetables, fewer fatty foods, and drink water rather than soda. They also got higher amounts of important nutrients -- including iron, calcium, potassium, and vitamins A, C, B6, and folate -- than people whose diets consisted mainly of high-energydensity foods. And even though the low-energy-density participants consumed a greater volume of food, their calorie intake was lower -- a winwin situation overall.

Some foods like nuts are both energy and nutrient dense. One ounce of almonds, for example, has about 160 calories, but it also provides healthy amounts of fiber, vitamins, and minerals. You don't want to eliminate these foods. Instead, eat reasonable portions, and you'll gain the nutritional benefits but not the pounds.

Does it matter when I eat?

"There's no metabolic reason that calories consumed at night are different from calories consumed at other times of day," says Neville. The difference, she says, is that you don't have as much time to burn extra calories in the evening. Clark agrees. "Your body does not break down and use calories differently depending on the time of day they're consumed." Indeed, most people get all the calories they need for the day by the time dinner ends, she notes. But if you eat an unusually large dinner or snack late at night, you now possess excess calories. "If you wind down for the evening by sitting and watching television, you're not going to burn them," notes Clark. Bottom line: Regardless of when you eat, too many calories results in weight gain.

How I Counted Calories and Lost 13 Pounds

In the 25 years since I left college, my weight has slowly but steadily gone up. Because I'm tall and never strayed from the "healthy" range (and because I love to eat), I managed to ignore this trend until it became impossible to wear my jeans and breathe at the same time. I was seriously considering forking over almost $200 for a pair of jeans guaranteed to make me look thinner when I had a reality check: Why not lose some weight?

Not a fan of diet plans, I decided to count calories. I registered at a free online calorie counting Web site, set a modest weight-loss goal (12 pounds in 12 weeks), determined my daily calorie intake (1,800), and got started. Since I work on a computer, tracking my meals online turned out to be convenient. I rarely dine out, so I knew exactly what I had eaten and how much. Counting was sometimes tedious, but I treated the process like a challenge, not a chore. (Check out a typical day of my diet, below.)

Was I tempted to cheat?

Sure. But I didn't. What would be the point? I might have fooled the program, but I couldn't trick the scale. Setting realistic goals helped. Knowing I was supposed to lose only a pound a week -- and hitting my goal -- kept me motivated. And it worked. At the end of 12 weeks, I lost not 12 but 13 pounds. More important, the clothes that had been relegated to the back of my closet once again fit comfortably.

I've since stopped counting calories and have maintained my weight. A couple of lessons in particular have helped. I no longer mindlessly snack; there are calories in those foods, I now realize. The world won't end if I'm a little hungry (in fact, hunger pangs often pass). I can still enjoy sweets -- if I use some common sense. Instead of downing a half-dozen chocolate chip cookies (and "treating" myself to 800 calories), I eat just one cookie for dessert -- very slowly, so I can enjoy every bite.

Total calories in a day: 1,782

Breakfast 312 calories

Oatmeal with milk and maple syrup: 210 calories

Cranberry juice: 102 calories

Green tea: 0 calories

Water: 0 calories

Lunch 739 calories

French lentil salad with lemon vinaigrette, goat cheese, and toasted walnuts: 649 calories

Dark chocolate: 90 calories

Plain selzer: 0 calories

Dinner 731 calories

Tilapia with bread crumbs: 298 calories

Mashed sweet potato: 135 calories

Broccoli with butter: 105 calories

Gingerbread: 152 calories

Plain seltzer: 0 calories

Cappuccino: 41 calories

Blips and Quips: Suddenly! Prioritize!

This is a conversation that happened Friday, at about 7:00 pmish.

Me: Yep, three day weekend...I don't even have work this Monday.

Jordan: Ha ha, you guys we could totally go to Chicago to see Oprah.

Me: Let's do it.

So....usually, when I leave on vacation, I make a point of taking care of this blog ahead of time. This was unexpected. I'll see your aces back here on Tuesday, with loads of great Smelly Girl stories about being happy as a healthy, gettin' thin, human being. I've got sixty bucks, two great friends, and a bunch of bananas along for the ride.

The Friday Find

Luckily, I've already registered for ballet this quarter.

Image from Charisma Dance Studio in Utah.

Blips and Quips: Fun Experiences, Positive People (2 of 2)

Hello there Blogoworld! Remember this post with some great travel photos? That was part of a whirlwind trip to Santa Fe, New Mexico, where I met this artist. He is a great person. Was I interested in buying art? Absolutely not. Did he still let me pester him with numerous questions about his pieces and why he painted the way that he does? Of course he did. :) He even gave me a free postcard that I use as a bookmark so that I can see it often.

This is a cool person, a positive person. They are excellent to put into your life. A very good friend once advised me to, "Just be who you are. The people that want to be a part of your life will show up." She was right. Matthew was a great person to have blip into my life, and I thank him for his patience, kindness, and excitingly calm personage.

This is a hilarious painting I adore, "Love, Riding on Music."


Here's a great picture Matthew sent me of some of his new works. Look at those happy, bright colors. That is what I like.

Also--I could not get over the fact that this guy was great enough to send me a picture of him in his boxers, which kind of look exactly like his paintings. Personality coherence? Absolutely.


Thanks, Matthew!

Blips and Quips: Fun Experiences, Positive People 1 of 2

Is that a burrito much larger than a fully grown human hand? Yes. Is this a health blog? Yes. How does this make sense? Well, dear Blogoworld, in the general scheme of a life, it makes perfect sense.

Remember this girl? That is the beautiful Mikayla Stanley of The Bomb.blogspot.com and also my betrothed friend for life (she gave me a ring *see photo below.) Anyway, Mikayla Stanley held a FEAST FESTIVUS in my pre-21st birthday honor as we watched a fantastic showing of Cincinnati Outdoor Shakespeare's "As You Like It." Was there so much food? There absolutely was. Did we stuff ourselves? No. Why? Because we absolutely did not need to.

Mikayla really honed me in on eating when I'm hungry, and not eating when....well, I'm not. As silly as it sounds, I learned how to not eat until I wanted to vomit from her. It's okay to eat what you want to eat--just realize that you probably don't need (or really, want) to eat too much of it. This entire summer, her positive, supportive attitude has really fueled my smelly girl fire, especially since I bounce my thousands of ideas for this blog off of her as we Curves it up.

So, Blogoworld, regardless of what you want to do--find yourself a Mikayla Stanley. She is that person who will tell you YES, YOU ARE CAPABLE. And you will absolutely love her for your entire life.

Betrothed.

She arrives! I'm sure she got GREAT exercise in lugging those heavy bags around. :P

Mikayla's a vegetarian. That's a delicious Portobello Hamburger. "It's a mushroom!"

Also--if you're going to eat at The Cheesecake Factory, check out their rarely published Nutritional Guide.

Make smart choices!

Thursday Things Thin Girls Know

Today's Thursday Thin Girl is a Miss Emily Matlack, formerly of Arizona! Emily is an inspiring actress-- globe trotting, being fab, updating facebook regularly with her adventures. I love it. Read on to see how she keeps her rockin' bod so "with it" in life.

It is important to find a support group who will be there for you while you are trying to reach your goals.

Also, it is easier to set many small goals along the way as opposed to one large goal that may seem very far off in the distance. And I am a huge fan of indulgence and rewarding yourself along the way! A pair of earrings you have been dying to get or a cute dress are great things to motivate you! We all have the power to change ourselves for the better, but more often than not we choose to ignore our own capacity for individual change.

So, even when you are feeling down, or feel your goals are far out of reach, never forget how amazing you are for being proactive and taking your health into your own hands.

I, like everyone else, have had certain times in my life where I don't love my body. I often wish I wasn't so boy shaped and that I had breasts and curves. In reality, it has been great asset when it comes to dancing and when I was a figure skater as a young girl.

I think it is vital to love your body and love yourself, and realize that when you feel good about your body, your whole attitude and demeanor can change for the better. As I have grown up, I have learned to accept my body for what it is and be proud of the assets I do have.

Drink lots of water and eat lots of small meals instead of a couple of big ones! I never leave the house without a water bottle, and I never let myself get dehydrated. Water helps flush out your system and can do great things for your skin and hair. When I eat lots of small meals during the day, I never am famished or feel like I have to gorge myself during a meal. Also our eyes can often be bigger than our stomachs, so eating in moderation is something I always remind myself to do.

Thanks, Emily for the great, matter-of-fact advice. You're an online BFF. Hey, Blogoworld! Don't forget to check out Emily's website.

Work It, Wednesday!

Oh. My. God. In the spirit of all things on my mind lately, I've decided to Work It, Wednesday! with this kick ass sport: Surfing.

Oh, Blogoworld--there are tons of ways for you to get involved with surfing! How about you take a vacation to a beach-side destination? Try a surfing camp! Go to a local pool and try with a boogie board. Not good enough for you? Okay, just move to Hawaii and do it after work. :)

It's very possible.



I cannot tell you how inspired I am by these women. Look at their bodies. Look at how much fun they are having! They love to play. They love to live. I know it.

Surf requires SUCH physical fitness. Bodily strength, balance, awareness--all good things.



Plus, you're getting a tan and being in the air and water. I love these. Also--you CAN get bit by a shark. But you'll get right back out there, because you love it. So be careful, but do it. Because it's worth it. I have been surfing. I was terrible. I was also a big baby and didn't like the way being flipped around in the waves felt. Do I still feel that way? Absolutely not. I want to go out there and DO IT AGAIN till I am quite happy with it.

Here is a GREAT interview by ESPN's Jon Coen on Stephanie Gilmore, Leading Female Surfer. Can we talk about the fact that pressure motivates her? That she is aware of a largely female populace working towards a goal, together? Her ability to ask for help? Her awareness to exposure? INCREDIBLE.

Womens surfing is an interesting thing. Surfing has been, and remains a male-dominated pursuit. But unlike other sports, where women are largely absent from their early history, females have always been a part of surfing.

Of course, women have always been part of the "scenery" of surfing - the healthy, somewhat sexy, youthful ideal. But there have always been women looking to be more than just a beach prop, and no one can argue their place in our history.

There are women who surf, and will continue to surf where, when, and how they want, despite what we collectively consider their "role." But this role is forever in a state of flux. How do you market women's surfing so that the most driven can make a career without waiting tables on the side? How do you portray a female without a little sex appeal? How much does sex undermine her actual abilities? Does the competitive hunger counter the essence of femininity?

Recently, I was lucky enough to sit down with 21-year-old Stephanie Gilmore on her recent trip to NYC and discuss some of these issues over a pleasant lunch in the West Village.

With a pair of World Titles under her belt, Steph currently leads the Womens ASP Tour again ('07 being her rookie season.) You'd be surprised how many surfers don't know that.

So, Steph, I am hearing all this talk that the Womens' Tour is struggling. You're 21 with two titles under your belt and a great public image. You really have the chance to be the face of women's surfing and take it in a forward direction. Do you see this as a big responsibility on your back?

Yeah. I think about it a lot. There's so much talk about how stagnant the tour is. Everyone of us can picture how far the sport can go, like women's tennis or golf. But right now, we're struggling to find what it's going to take to get us there.

It's been fun talking to different people about it. For the new generation and myself, it's a good position to be in, but I need help.

We're always sort of brainstorming new formats and different ways to involve the general public. The ocean is always going to be a factor. You can't control it. We know we could get a TV audience, it's just so hard for media at an ASP contest. You have a 10-day waiting period and the event may - or may not - run. It's expensive to send a crew for 10 days.

Since '03, competition has stagnated a little. And that has something to do with the economy going to sh*t. We've lost events and the prize money has actually decreased.

But I think overall, that pressure is going to keep me interested.

Well, how do you promote women surfing and femininity, without selling them as sex objects?

With the lifestyle images, you have these beautiful and sexy women, they're at the beach, hanging out, going surfing. That's not stagnant. So, how do you combine the two? I think you show more of the lifestyle with maybe reality TV. We travel the world and surf. That's interesting. It's an adventure and people would love to get a taste of that.

So, what goals have you set to achieve this?

Well, I'm lucky because I have room to move. I can travel to cities and different places to see what's out there and how we can fit surfing into that, while pushing it to the feminine side.

Is that what the ASP was going for with the recent

The Life Campaign?

Yeah. That was a long overdue press release. It portrayed the women as they are, natural and beautiful. It appeals to most of the market. The lifestyle shows that we're fun and we're friends, not just to be competitors. Being portrayed as a competitor is not very feminine. But on the other hand, I'm a competitive freak (laughs.) It's softer, but people still want world champions. It's tough. People still want stories of world championships and battles.

I would imagine that it's hard to promote women on waves. The women's mags haven't done really well and the other outlets have male demographics. I would think it's a shot to their ego to see a woman in a serious wave. They realize that they wouldn't take off on that wave and just turn the page.

That has crossed my mind. As far as women on big waves, is that really what people want to watch? Yeah, the guys find it intimidating. Places like Teahu'poo? That's a whole other realm. It's so far-fetched that a lot of them can't relate to it. And, I'm not the biggest trick surfer. I'm more about style and flow. I keep my fins in the water. Silvia (Lima) and Carissa Moore are amazing with what they are doing — aerials and fin busts. But I'm not sure how people react to it, or if women should have to care.

And you have to consider that when a teenage guy looks at a shot of Mick Fanning, he may want to buy that boardshort to look like Mick or surf like Mick. Unfortunately, it doesn't work that way with girls. We're not as exposed to athletes as much as we are to someone like Kate Moss. Young girls want to look like models, so they go out and buy what they are wearing instead of supporting the companies that support surfers.

Shaaaazaaaam!

Shaaaaazzaaaaaam! We have a winner!

Today ends the "Watermelon Wishes!" Contest Giveaway. This is how I chose the winner: Since there were not that many entries, I tallied them up for every contestant, put them into a bowl, and drew one out.

And the winner is....

Rachel!

Dear Rachel,

I do not even know you! This is better, because if one of my friends had won this contest (which I totally would've loved), the word on my blog would not spread quite so far. Rachel! You won! Are you as excited as I am? I'm totally going to make you a great fruit box. Know why? Because people love free food, and I love healthy things. So, send me an email at west.allyson@gmail.com with your mailing address, and I'll send you a freaking GREAT prize.

Love,
Allyson

Thanks to everyone who commented and followed. You guys are the best!

We Interrupt this Program: I'm In!

Exciting News, Blogoworld! I'm registered for the First Annual FitBloggin! Conference in March 2010, held in Baltimore, Maryland!

1) I love conferences because of my mother.

2) I love traveling. I've never been to Baltimore.

3) I love plans.

4) I cannot wait to be surrounded by people that are as hyped about health blogs as I am. :D

5) I also just realized it's probably going to be cold. I do not like cold but I sure do look cute in sweaters.

Horray!

Do you want to go? I'd love to see your face there!

Truth Tuesdays

Last Tuesday, we explored The Calorie as from Whole Living's Body and Soul Magazine article by Cheryl Redmond. This week, we pick right back up with thoughts on metabolism and counting calories.

How does metabolism figure in?

You probably know people who seemingly eat whatever they want and never gain weight, and others who eat very little yet can't keep the pounds off. Are individual differences in metabolism to blame? To some degree, yes. But let's start with what is most likely not the problem. Metabolic disorders that prevent you from losing weight are rare. For example, the thyroid gland, which manages metabolism, often gets blamed for an inability to lose weight. Your thyroid can begin to work less efficiently as you age, so if you suspect a problem, get it checked. (Thyroidism runs incredibly high in my family--I get mine checked annually.)

Now let's look at what does affect metabolism. Genetics play a part, as does body composition. Lean muscle mass burns more calories than fat, so an athlete will possess a higher metabolism than a couch potato. (Men, being more muscular, tend to have higher metabolisms than women.)

Age affects metabolism, too. As the years go by, your organs, muscles, and bones become less efficient. Since the majority of your energy demands come from basic bodily functions, this slowdown lowers your need for fuel. After about age 25, your metabolism decreases by two percent for every decade that you live. We also all tend to lose muscle mass as we grow older, a process called sarcopenia. Because muscle mass burns more calories than fat, you need fewer calories to maintain your weight as your ratio shifts in favor of fat. Women approaching menopause must contend with yet another factor: Because fat, as well as ovaries, produce estrogen, a premenopausal woman's body starts to produce more fat cells to compensate for declining estrogen production from her ovaries.

All of that said, weight gain isn't inevitable, says Clark, especially if you're armed with awareness. Most often, if you don't understand why you can't drop the pounds, you're overestimating the calories you need--and underestimating the amount you eat. As you get older, be especially diligent about watching your intake and staying physically active, including weight-bearing exercise. If you work out consistently, you'll burn calories while also adding lean muscle and bone mass, which can have lasting effects not only on your weight but also on your health.

How can I keep track?

If you want to stop overeating, don't trust your gut to tell you when you've reached your quota. "By the time we're adults we've eaten thousands of meals and are used to filling our plates with a certain amount of food, regardless of how many calories it contains." Studies reveal that when we're served a large portion, we eat more. They also show we're not good at guessing the number of calories in a given food. When you consider that downing an extra 50 calories a day can translate into five pounds a year, the significance of these misjudgements becomes apparent.

There's a simple solution, though. The surest way to know how many calories you eat is to count them. Online calorie counters can do a good deal of the work for you, and many are free. (One such site is fitday.com.) Until you get more familiar with serving sizes, take the time to measure and weight what you eat as well. Don't forget the calories you drink--milk, juice, alcohol, and even certain water drinks add to the tally.

Granted, recording every single thing you eat probably seems like a drag. But the process gets easier as you go along. If you're a creature of habit who eats the same foods every day, that can work in your favor. Many online calorie counters let you review previous days and choose foods from a list of what you've already eaten. So if you liked Monday's 12-ingredient salad enough to have one again on Thursday, you just go back and check off the ingredients.

If you can't stand the thought of calculating every bit you take, simply write down what and when you eat--noting portion size instead of calories--in a notebook. Recording everything in this way has been shown to help weight loss.

Whew! What a lot. Maybe you should read this article twice. Or thrice. It certainly helps me to reread. Next Tuesday, I'll feature the third and final installment of this article: Energy-dense versus Nutrient-dense food. Does it really matter what kind of calories you eat?