Popping In: life lessons learned since IWTL

Hey everyone, 

It has been QUITE some time since I last posted! I hope you’re all doing well, especially in this time of uncertainty. Remember that we’re all in this together – we are a community and a fast-growing support system. 

Offering a bit of respite from COVID-19, I’d like to share my reflections since my last post. 

Back in 2013, I began writing Intrigued with the Lean with the intent of helping others lead healthier lives. Just as relevant now as it was then, finding information you can trust isn’t always the easiest to come by, so I wanted to provide a reliable source for your health and fitness needs. Not only that, but I wanted it to be fun. I wrote about my findings from various scientific studies, healthy recipes I’d tried out, and exercises I’d partaken in and found beneficial. I strayed from mentioning my daily workouts and day-to-day diet, deeming them too strict to recommend to my readers. As I came to learn, they were too strict for myself as well.

In 2014, I was diagnosed with an eating disorder. At the time I hadn’t believed I had an eating disorder, though I wasn’t shocked when it was forced to my attention. Taylor Swift couldn’t have said it better in her documentary, Miss Americana: you don’t realize you’re doing something wrong when it’s gradual. At the height of it all, I’d been eating on a schedule; only consuming carb-heavy foods in the morning; using measuring cups to prepare my meals; and painstakingly assessing nutrition labels for low-calorie, sodium and sugar counts. 

Despite my constant research of all things health, I failed to assess whether I was consuming enough calories given my intense exercise regimen. My mindset was this: the stricter I was, the better results I would achieve. My eating and exercise habits weren’t for the everyday person, I determined. They involved too much self-discipline and work, and that wasn’t the focus of my blog. So why share them?

My perspective in relation to wellness has shifted tremendously since hitting the road to recovery and thereafter. I have come to appreciate the holistic approach. Looking back on the blog, I had promoted balance, but had little to no balance in my own life at the time. Mental health was not spoken of, and while I promoted the nutritional benefits of various wholesome foods, there was an emphasis on calories, fat, sodium, and sugar. Without realizing it at the time, it had been a diet blog. I had directly correlated being healthy with being lean – it’s right there in my bio. While I don’t feel I quite realized the statement I was making, it certainly underpinned where my priorities lay at the time.

Today my focus is on being mindful of what I consume and how I exercise – how the foods I eat and the workouts I do make me feel, and I encourage others to determine the same for themselves. Being skinny and toned had been my focus, but beauty comes in all shapes and sizes. The mental is just as important as the physical and listening to our bodies is key. Overcoming my eating disorder didn’t happen overnight – it took time and patience. Shifting your mentality takes a lot of work, but the key is to be gentle with yourself and realize that the process can’t be rushed. It all starts with one small step in the right direction. For me, that was preparing a meal without my trusty measuring cups. I can’t begin to describe how empowered I felt. That simple action gave me back the control, showing that I could break from my unhealthy habits. One small step in the right direction – that’s all it takes.

In the midst of all this craziness, I hope you’re using this time to slow down and take care of yourselves. Stay well my friends! 

'Til Next Time: life lessons learned from IWTL

It feels like it was just the other week that I left Chapman University in beautiful Southern California (where part of my heart will always lie), but in only a couple of weeks, I'll be starting up class at the University of Houston as a new transfer. And thus, I’ve decided to take an indefinite hiatus from the blog (cue waterworks).

Intrigued With The Lean has truly become a part of me, being a project that I’ve taken immense pride in over nearly the past two years. That said, writing the blog turned out to be a larger time commitment than I could have ever imagined. Given all of the new opportunities that lie ahead, I’d like to dedicate myself wholeheartedly to the remainder of my college experience and all it has to offer. Though one could argue that each person's experience is unique, I think it’s about time that I join in on the tailgates, leisurely hangouts, and weekends spent sleeping in. I only have so much time left to take advantage of these luxuries!  

By no means will I be signing off on a sad note; rather, I'd like to share some of the tremendous lessons I've taken from my experience with IWTL:

Don't accept the first (or even second) piece of information you read as truth, especially when it comes to shaping your health (i.e. carbs are bad for you, or that we need to go on cleansing programs to detox our bodies). There are tons of theories out there for dropping pounds, toning up, and living an all-around healthy lifestyle, but not all of the info circulating the web is based on fact. When reading any given article, do a little digging and find out from where the writer is pulling their information.

I’ve stumbled upon a good number of seemingly legit articles, only to find that their info is sourced from mere gossip sites, or that they don’t include any links or citations whatsoever to back their findings (I’ve been guilty of this myself in the past). Resources such as Greatist and The New York Times Health News do a great job of including their sources, many of which come directly from published scientific studies. But even with all of the solid studies conducted, I was quick to learn that the world of health and fitness is incredibly controversial; there are plenty of well-researched ideas that contradict one another. The only way, then, to logically mold your own opinions is by doing your research.

If you feel passionately about something, don't let that zeal go to waste! Without a doubt, there are tons of people that share the same interest as you (no matter how small the niche), and it's those that feel strongly about a given subject that can make the most substantial of impacts on those around them. Have the passion but lack the motivation to pursue your endeavor? Make a point of factoring time towards pursuing it into your schedule. It could be a weekly, bimonthly, or even quarterly commitment; the key is to make it a priority. For me, that meant allocating a given amount of hours throughout the week to research, write, and edit. This ensured that I would have the week's post ready to go by the Friday evening deadline I’d set for myself.

You'll want to create a goal that's realistic so that you don't find yourself throwing in the towel a week in. Rest assured, you can readjust if you overshoot your abilities. I started out posting 3x per week and found that to better manage my other engagements, I had to reduce my output to 2x per week, and then again to 1x. After testing the waters, you may find that your venture just isn't doable at the given time, and that's all right! You can always come back to it at a later date!

If you’re stumped on how to utilize your passion, take some time to brainstorm. If you want to improve the environment, consider starting up a group that meets bi-monthly to do volunteer park cleanups or that speaks with local businesses to offer ways of running their respective companies more efficiently. Have a penchant for all things interior design? Inspire others by showcasing your home-decor style via Polyvore Home, Pinterest, or a blog of your own. Into cooking? Snap some aesthetically pleasing photos of your favorite, self-made meals and post them onto Instagram with your recipes typed up in the comments section (and don’t forget to #hashtag it up!). Have a knack for pottery? Get to crafting and set up an Etsy shop to sell your goods, or consider making YouTube tutorials geared toward aspiring potters. Enjoy making others laugh? Create a Snapchat account to send out movie clips and photos whenever a moment of hilarity strikes. There are countless mediums in which to express yourself—get creative!

Before putting your work out there, ask for an outsider's opinion. Whether you're writing a blog post, drafting a paper, or putting together a presentation, it's never a bad idea to run your work by a couple of proof readers or a mock audience. They can be incredibly helpful when checking for grammatical error, clarity, or to see if what you've drawn up is interesting to others beside yourself. If possible, try to choose a judge that will be able to connect with the audience you'll be presenting to (i.e. if you’re tailoring your piece toward children, your 30-something-year-old co-worker may not be the best option).

I can't express how many times I've presented my finished product to a couple of trusted friends, only to have them tell me that they were lost on what I had been trying to explain. For a while, I'd often get defensive and argue why it should make sense to them, but that didn't change the fact that they didn't understand the material without my additional explanation. I've also been told before that one of my post topics appeared to be thrown together at the last minute (I mean, who's really thinking about hot chocolate in the spring?). The post had actually taken a decent amount of time to compose, but after taking a step back, I could completely understand where my friend was coming from. I had to go into overdrive mode to get another post written up before my quickly approaching deadline, but the frenzy was well worth it. Case in point: don't be afraid of criticism—it will only help to improve your final product! 

And, last but not least:

Own what you do, but stay humble. Don't be afraid to put yourself out there and showcase your strengths to others; doing so will help create lasting impressions among peers and superiors. I have a tendency to devalue my work, and I’ve had to learn to give myself due credit. I know I’m not the only one out there with this inclination, but having such a mindset can be just as damaging as having a ‘know-it-all’ attitude. In this respect, we must always remember that there's much we can learn from others, no matter their background or level of expertise. Have confidence, but always remain open-minded!

Thank you so much to my loyal readers and my many proofreaders. You’ve all played a huge role in making my IWTL experience one of immense joy. I may be going M.I.A. from the blog, but I'm not saying good-bye for good! In the meantime, I’ll be keeping up with the IWTL Instagram and Pinterest accounts, so be sure to follow and stay tuned!

Rest Days: why factoring them into your workout plan is crucial

When it comes to getting in shape and toning up, many assume that by maximizing their workout plan, they can maximize their results. It all sounds logical enough, but the process isn't as black and white as one might think. 

Putting continuous stress on our muscles from cardio and strength-training tears our muscle fibers. In order for them to repair and make way for greater strength and improvement, our muscles need rest. That's right— it's during the resting period that change is made! Without the chance to recover, all of that hard work can backfire in the form of overtraining syndrome (OTS). By overtraining, one becomes increasingly prone to injury, a weakened immune system, decreased exercise performance, depression, and chronic fatigue, among other ailments. 

So, how do you know if you're overdoing it in the exercise department? There are a slew of symptoms associated with OTS, many of which affect one's physiological, psychological, and immunological wellbeing. Such signs include disrupted sleep patterns, reduced appetite, irregular resting heart rate, emotional instability, and soreness that fails to cease, but symptoms can differ among each individual. If you think you're overtraining, take some time off (perhaps a week or two, though recovery time will vary based on individual need). Once you've recuperated, consider reducing the intensity of your workouts and then gradually work your way back up—and always remember to take those rest days!

There isn't a magic number when it comes to the number of rest days each of us needs. As noted by Greatist, age and fitness level can help determine how much rest-time any individual might require. Generally speaking, as you age, your rate of muscle growth and recovery is slowed, and the fitter you are, the less time is typically needed for recovery to take place. A minimum of one to two rest days is a popular consensus, but if you're still feeling horribly sore after a couple of days has past, consider giving yourself an additional day to recharge those muscles; the key is to listen to your body. 

Allow your body the time it needs to adapt to and heal from intensive workouts, in addition to getting in an adequate amount of rest to overcome illness or fracture. As someone who has a difficult time slowing down, I had to learn this lesson the hard way (i.e. extended amounts of recovery time from bouts of sickness and a bad ankle sprain). A couple of days off is nothing compared to a month or more away from your favorite workout! 

Snickerdoodle Milkshake: the cookie-inspired treat that's both healthy and refreshing

For those hot summer days when you're craving freshly-baked cookies but dealing with a heated oven is too much to handle, a cooling, cookie-themed milkshake is a prime stand-in! And you've got to love the minimal time that goes into making blended treats (hello there, instant-gratification). So, how does a snickerdoodle shake sound?

If you think that sounds great, how does a healthy snickerdoodle shake sound?! This creamy beverage is loaded with potassium, magnesium, and natural sweetness. Plus, depending on the type of milk used, you can get in a healthy dose of protein, as well!

To make this Snickerdoodle Milkshake by Chocolate Covered Katie, you'll need: (serves 1)

- 2/3 cup milk of choice (I used unsweetend soy)
- 1 frozen over-ripe banana (I didn't have any over-ripe bananas at the time I made the shake, so I used a normally-ripe frozen banana)
- 1/4 teaspoon baking soda
- 1/4 teaspoon cream of tartar
- 1/2 teaspoon pure vanilla extract
- 1/2 teaspoon cinnamon (no exact amount was called for in CCK's recipe, so feel free to add more or omit entirely for a Sugar Cookie Milkshake)

Blend all ingredients together until smooth. Pour into a glass and enjoy your sippable cookie!

~P.S.~

Come next Friday, I will be on a much anticipated mini-vacation (cheers to finally being done with summer school!), so I will not be posting. Be sure to check back in on August 8th!

Pool Exercises: aqua running

Too hot for a run outside? If you can't bear the thought of exercising in the heat, throw on your swimsuit and take your run to the pool! Aqua running is an awesome way to mix up the usual bout around the block by providing a new challenge for your muscles while keeping cool. You can run in shallow or deep water, so whether you have a full-on lap pool or a 4 foot-deep backyard pool at your disposal, you're good to go!

Aqua Running in the Shallow-End: How-To

Run as you would on land, with your chest lifted and abs tight. Your arms should be bent in a 90 degree angle as you pump them back and forth at your sides. Be sure not to over-extend your legs and work to maintain a fast pace. Don't expect to run at the same speed you'd go at on land, but don't allow yourself to slack because of the water's resistance.

By going from one end of the pool and back in a straight path, you'll create a wake and thus increase resistance as you run through it. Your muscles will have to work harder to push through while maintaining proper form, translating into increased calorie burn. The video below will give you a good idea of what proper form should look like, but be aware that you don't have to raise your knees up quite as high as the swimmer pictured does.

Aqua Running in the Deep-End: How-To

Running in deep water is a bit different— lean forward slightly and stretch your legs out a bit more than you would running normally (closer to cross-country style). Yes, it will feel pretty awkward at first (at least it did for me), but that doesn't mean you're doing it wrong. Just be cognizant of your form and keep your abs engaged while maintaing a quickened pace.

Now, if you have an AquaJogger at your disposal, it's another story: you'll run as you would in the shallow end, maintaining proper form by keeping your back upright and arms bent at a 90 degree angle, moving them back and forth at your sides. With your legs unable to touch ground, you'll likely feel inclined to pump them up and down with little extension (in a high-knee fashion, as demonstrated in the video above), and that's totally fine!

Even if running isn't your thing, consider giving its water-based counterpart a try! I've never been much of a runner myself, but aqua running is a form of cardio I can get behind!

Cellulite: why we need to accept it

Listen up, lady friends—I have some news to deliver about cellulite, and you probably won't like what I have to say. Contrary to the cellulite-obliterating claims made by marketers of workout regimens and beauty products alike, those areas of dimpled skin aren't under our control. No amount of squats or miles of running (or applications of firming cream, for that matter) is going to completely rid of the bumps. Put plain and simple, your cellulite isn't going anywhere. Now you may be wondering, how exactly does one get cellulite, why can't we rid of it, and is there anything at all we can do to manage it?

Let's start with the basics: connective fibers keep our skin attached to our muscles, and lurking between those fibers are deposits of fat. As these fibers weaken and become less elastic, the fat deposits cause the skin to protrude outward, creating that uneven surface known as cellulite. A common analogy used to explain this skin condition refers to a quilted mattress: the dimpled areas that keep the mattress top attached to the springs resemble our connective fibers, and the fluff that puffs up in-between acts as deposits of fat. 

Women are largely prone to cellulite while men aren't due to the way female connective tissue is structured—women's connective tissues go in a vertical direction (making for pockets of fat) whereas men's bands are crisscrossed (allowing fat to spread outward and inward instead of upward). Aging, hormones, genetics, and poor circulation are additional factors that may contribute to cellulite.

As DermTV's Dr. Neil Schultz makes clear, the formation of cellulite is not caused by body fat, but from the way the body's tissues are structured (making thin people just as susceptible to cellulite as anyone else). Carrying excess fat, though, plays a large role in its visibility. Since inflexible fibers won't expand as fat accumulates, an increase in body fat will cause bumps to protrude further.

While we can't abolish cellulite, there are ways to improve its appearance. Such methods include staying hydrated (via water and water-based fruits and veggies) to promote circulation and plump the skin (and thus create a more even surface), eating a healthy diet and partaking in regular, heart-pumping exercise to reduce excess body fat, and by incorporating strength-training into your fitness regimen to build muscle, which will help tighten and smooth the skin.

All of those creams and treatments on the market promising to rid of cellulite may provide temporary improvement, but in my opinion, they're not worth the price tag or time. Unfortunate as it may be, we might as well get over it and move on with our lives; there's no sense in dwelling over something we can't prevent. I'm not saying that I enjoy seeing the cellulite on my legs while out shopping for shorts and bikinis (and I can only assume that the other women making up the 85% of those effected don't either), but there's not much that can be done about it. I've pulled out my little white flag and I'm slowly waving it in the air. I know I haven't been kind to you in the past, dear cellulite, but I'm ready to turn over a new leaf. We don't have to love each other, but it's about time we live in harmony.

Truce!

Fourth of July: spicing up the classics

Since July 4th falls on my usual posting day, I had to get this week's holiday-related post up early! Tomorrow marks the USA's 238th birthday, and where there's an all-American shindig, hot dogs, cheese burgers, and beer are sure to follow. There's no tiring of the foods that have come to characterize the nation's cuisine, but wouldn't it be fun to spice up the usual fare with a unique and healthy twist?

I'm not talking about anything too crazy, but something along the lines of adding grilled pineapple to your burgers or serving up your veggie side in pie form. These adjustments can add some fresh and exciting flavor to the spread without forgoing any star spangled staples. For some delicious inspiration, check out the recipes below and make this year's Fourth of July one that your tastebuds won't forget!

Avocado-Stuffed Veggie Explosion Turkey Burgers

Spicy Sweet Potato Salad

Fajita Turkey Burgers

Zucchini Pie

Peach Salsa Dog

Spicy Hawaiian Burgers

Creamy Kale Salad with Cracked Pepper Polenta Croutons 

Jalapeño Chickpea Lentil Burgers with Sweet Mango Avocado Pico

Guacamole Dog

Spicy-Sweet Slaw

Vegan Macaroni and Cheese

Greek Feta Beef Burger

Grilled Romaine with Lemon-Pepper Yogurt Dressing

Portobello Mushroom Cashew Cheese Burgers

California Hot Dog

Caprese Skewers

Tilapia Burgers with Watermelon Salsa and Avocado

Grilled Corn on the Cob with Basil, Olive Oil, and Sea Salt

Pineapple Flurry and Coconut Chia Seed Pudding

Cara's Healthy Ice Cream Sandwiches (as an alternative to making the cookie, you could opt for whole grain graham crackers, such as Back to Nature Golden Honey Oat Grahams)

Mango Chocolate Sparklers

Frozen Watermelon Popsicles

Barbecued Bloody Mary

If you're interested in some whole grain buns to up the health ante of your hot dogs and burgers, consider picking up some of Rudi's 100% Whole Wheat Buns or Trader Joe's 100% Stone Ground Whole Wheat Hot Dog Buns!