Body Shaming is Silent

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I just finished reading an article on body shaming and how young it begins to effect our girls. This scares me to the core. As early as first grade it can begin! And it usually begins with the treatment of children and heavier set girls. As parents we need to teach our kids how to treat others, it’s vital and incredibly important.
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Now, as a young lady, when I was that age, I have to admit I remember thinking about my  legs and feeling too tall and skinny. Body image and how we ‘should’ look was everywhere. Even radio commercials and tv commercials, ads for clothing in magazines (which I read very often), even food ads made you sub-consciously aware. Its everywhere!! Never thinking of it as it being harmful to me and how I would view myself for many years to come.
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Honestly, I have body shammed myself since I was a little girl. To be honest, I would love to challenge you to bring forth someone who hasn’t. Most women, unfortunately do.

It started in elementary school when I moved and had to make new friends. It started and I had no idea. It was slow and silent…

Just like today but ten fold our girls are feeling it as well. Its silent to our kids. They hear friends say things or parents talking and then repeating. It slowly creeps in. Into our heads, minds and view of ourselves.

My daughter asked me a few weeks ago, “what are calories?”
I thought, why, why child are you worried about calories at the age of 7!?
She heard friends talking about there parents and how there parents are counting there calories.

So, I answered her question with “calories are what make your body work and function and you need them in order to be healthy and active, but making healthy calorie choices are whats important. Fruits, veggies and chicken are healthy choices. What is your favorite healthy food?” I asked.

“Watermelon and strawberries”, she replied. “Great choices.”, I responded.

But what has been challenging on my heart is later a few days later she said,”Look I am fat when I sit down and skinny when I stand up.” With a big smile on her face.

This speaks volumes to me! It has begun. Its quiet and sneaky. It’s ugly and destructive!
How do I stop this?

Numbers don’t mean anything, we should simply aim to be healthy. Eat food for fuel and enjoy life in a natural, healthy way. Sounds easy enough, right!?

Now, I know some of you maybe thinking well, you work out and count calories. Maybe she’s following you…
But I have told her I workout to feel better. It helps give me more energy and makes me feel good. I like to be strong so I can lift her up and play soccer with her.
We choose healthy meals most of the time and I eat well, in hopes that my kids follow.
I do my best to have a balanced lifestyle. We enjoy ice cream and yummy desserts. We bake cookies together and other things. It’s not all kale and granola!

So with this, I leave feeling a bit torn as to how I switch this up. How I make my child understand how perfect she is and always will be no matter her size. How her value should come within and know that having a good kind heart, treating people with kindness and respect, giving back is what makes you a whole, happy human being. That she understands she is important enough to take care of your self and treat her body well.

And hopefully, all the rest will balance out in perfection.

In the meantime, I will drill in her head how nobody is perfect, and the pumps, the bruises, the scars are what make you awesome.

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Day #3 – Intermittent Fasting

Made it to day #3! So far, so good!

This morning, I slept in and didn’t workout, rest day. I am not a big fan of rest days but I appreciate the importance. I feel good today though!

I have done a lot of research and questions in my IF facebook groups and have learned something important in the IF world. Tracking macros. Macros, don’t you mean calories? Nope, macros are the ‘thing’ with IF.

So here is some info on it to explain it better.

“Macros” What are they?

There are three macronutrients, or Macros:

  • Proteins
  • Fats
  • Carbohydrates

And, technically, alcohol is a stand-in fourth.

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To macro, or not to macro? That is the question I pose.

But first, what does “to macro” mean? “To macro” means tracking the number of grams of protein, carbohydrates, and fats you consume on a particular day.

Protein

Well, adequate protein intake will help build muscle and/or prevent muscle loss if you are in a calorie deficit.  It controls appetite and staves off hunger better than fats or carbs as it causes you to feel full longer.

What’s it do?

It also requires more energy than other macros for your body to digest, thus effectively burning more calories gram for gram through the digestion process.

All of these reasons make high-protein diets great for fat loss.

Where do I get it?

Meat, fish, eggs, dairy and protein shakes are all good sources.

There are many commonly cited “good” protein sources, like nuts or beans, that are actually terrible sources of protein. Only about 15-20% of the calories in these foods come from protein.

Almonds, for example, are 73% fat and only 14% protein.  This is not to say you shouldn’t eat almonds, but it explains why “nuts are great protein!” is rarely coming from a credible source.

How much do I need?

It really depends on your weight, bodyfat % and goals – as low as 0.5 grams per pound of lean body mass (per day) and as high as 1.5-2 grams per pound of lean body mass.

Lean body mass is your total bodyweight minus your fat.  For example, if you weigh 200 pounds and are 20% bodyfat, your lean body mass is 160 pounds, or 200 – (200*20%).

So, if you weigh 200 pounds and have 160 pounds of lean body mass, 0.5 grams per day would be 160*0.5 = 80 grams of protein.

Fat

What’s it do?

Fat is an essential nutrient that our bodies require to live; it assists in vitamin absorption, hormone regulation, brain function, and more.

Where do I get it?

Meat, fatty fish, nuts, nut butters, oils and countless other sources.

How much do I need?

Again, it depends on your weight, bodyfat percentage and goal – probably somewhere between 15% and 45% of your total calories. However, it can vary based on your total calories consumed and whether you are in a caloric surplus or deficit. Somewhere between 0.35-0.7g per pound of lean body mass is a good range.

Carbohydrate

What’s it do?

Carbs are stored in the liver, brain, blood and muscles as glycogen. Our bodies use carbohydrates for energy.

Where do I get it?

Fruit, vegetables and grains.

How much do I need?

It depends. Technically, you can live on zero carbs. But, bodybuilders or endurance athletes have consumed 700+ grams per day. So, the range is pretty wide.

0.5-2 grams per pound of lean body mass is probably a decent range, again, depending on activity level, weight, bodyfat percentage and goals.

Remember, all calories come from macronutrients.

Vitamins, minerals, sodium, etc are micro-nutrients and do not contain calories.

ONLY proteins, fats, carbs and booze yield calories.

A Lifestyle

I have been there, trust me! I LOVE oreos, chips and ice cream. But the way they made me feel started to become not worth it. I felt horrible, so I would eat horrible things, then I would feel even more horrible! The cycle wouldn’t stop, until I said enough is enough!

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Ever been there?!

We all have at some point in our lives…

It’s ok, today is a new day. Today you CAN make a change and move in the healthier direction in many  ways of your life.

From exercise, to clean products, from food choices to using herbs to help your ailments. The list can go on and on but the only thing that really matters is that you get started.

Start where it feels right for you. For many its starting to lose a few pounds, or curing there child’s ear infection with oils or starting with eating as much organic foods as possible.

I am here for you! If you have any questions, comments, concerns, complaints or may have something nice to say… I want to hear from you!

This website will be the core to getting you started. Stick with me as I build it up with lots of info, videos, recipes, exercises and so much more!

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