Fitness and being Healthy

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Re: Fitness and being Healthy

Postby Fridmarr » Sun Oct 06, 2013 6:43 pm

Sabin

Don't diet, change your lifestyle. It's actually easier and provides the best chance that it will work long term anyhow. Start with the basics that are hard to argue with, increase the percentage of your diet that comes from fruits and vegetables, and try to remove as much processed food from your eating as possible. Create habits that support those goals so that eating better is second nature. There are plenty of resources available online that can help you.
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Re: Fitness and being Healthy

Postby Shoju » Mon Oct 07, 2013 11:32 am

Sabindeus wrote:
Shoju wrote:Say Hello to a Shoju that now weighs less than 200 lbs.


congratulations!

I've been cheating too much on my diet... everything I have been trying to stick to food-wise now tastes shitty to me, when a week ago I was thinking to myself "yeah this can work, I can do this!"


Listen to Fridmarr.

It's just words really, but a change in lifestyle, as opposed to calling it a diet makes it SO MUCH EASIER I also find that I'm a more active participant in food shopping than I ever was. i want to know what I'm eating, and what I'm using to prepare food now that I care what I put in my body. I block out Sunday Mornings while the kiddoes are at church to go to the grocery.


And..... Hey! More Progress shots!

A refresher on where my wife and I were in weight. This is almost a year ago.

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I'm that big guy in the middle. My wife is directly to the right of me (my left). This next picture is a little harder to see, but this was Saturday, at the Chili Cookoff I participated in. The kids, are mine, and that is my lovely wife on my side again.

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94 pounds, and still going. I'd like to lose at least 20 more, but looking at my body right now, I might try and push for 30, and more tone.
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Re: Fitness and being Healthy

Postby Nikachelle » Mon Oct 07, 2013 12:00 pm

I love progress shots! You guys look fantastic. Can I ask how much your wife has lost? (I know women tend to be more sensitive so not sure if you want to broadcast that.)
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Re: Fitness and being Healthy

Postby Sabindeus » Mon Oct 07, 2013 1:01 pm

Fridmarr wrote:Sabin

Don't diet, change your lifestyle. It's actually easier and provides the best chance that it will work long term anyhow. Start with the basics that are hard to argue with, increase the percentage of your diet that comes from fruits and vegetables, and try to remove as much processed food from your eating as possible. Create habits that support those goals so that eating better is second nature. There are plenty of resources available online that can help you.


I mean a lot of what you're saying is what I've been doing... I've all but stopped ordering delivery dinner and have been pretty good about cooking for myself the past few months, with a heavy balance towards vegetables, whole grains, lean meat/fish. I don't think I am necessarily "doing it wrong" so to speak.

I'm not sure I like the whole "change your lifestyle" thing. I've heard it said so many times without any real substance that I'm not really sure what it's supposed to mean.
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Re: Fitness and being Healthy

Postby cdan » Mon Oct 07, 2013 1:41 pm

It generally means that you should pay attention to what you eat. Not just quantities, but providence of produce, etc. It doesn't take much extra effort, but very often it takes a change of attitude about food. Not all food is created equal and the food production industry do not have your bests interests in mind - realising that and changing your eating habits accordingly is the single biggest lifestyle change in this context i.e. replacing "convenience" and pre-packaged foodstuffs with fresh produce and freshly cooked meals.

Everything else is just other people's advice from personal experience, but without that break from where most people are in terms of food and what they consume these days you are fighting an uphill battle.
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Re: Fitness and being Healthy

Postby Zalaria » Mon Oct 07, 2013 1:47 pm

Another big part of what it means is you can't go back to how you ate and lived before you changed. Lots of people will diet and exercise for a while, get to their goal weight, then go right back to eating shittily and doing nothing, inevitably followed by complaining when the weight comes back.
When people talking about changing your lifestyle, they mean committing to eating healthy and taking care of yourself even once you've reached your goals. You have a bit more leeway when you're maintaining weight instead of losing it, but you still need to take care of yourself.

All that was about a general "you" and not you specifically, Sabin. It sounds like you're pretty much doing it already, so I'd say just keep it up.
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Re: Fitness and being Healthy

Postby Amirya » Mon Oct 07, 2013 1:47 pm

Does anyone have this thing about eating food you cooked for yourselves? And by "thing," I mean that I find food I cooked for myself to be disgusting and unappetizing, even though everyone else likes it or loves it. I'm fine with someone else cooking it, but if I'm doing the cooking, it gets to the point that I put it on the plate, look at it, then just walk away.

(Of course, I am finding myself less and less interested in food altogether, which leads to irritation when the subject comes of up, "what's for dinner?" and my predictable answer of, "I don't care.")
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Re: Fitness and being Healthy

Postby Shoju » Mon Oct 07, 2013 1:50 pm

Nikachelle wrote:I love progress shots! You guys look fantastic. Can I ask how much your wife has lost? (I know women tend to be more sensitive so not sure if you want to broadcast that.)


Thanks :)

She has lost... Uh.... 35? 37? Pounds? MFP says 35, but I don't see a recent "Lost weight" post from her, so I'm guessing she didn't input the recent loss.
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Re: Fitness and being Healthy

Postby cdan » Mon Oct 07, 2013 1:55 pm

Amirya wrote:Does anyone have this thing about eating food you cooked for yourselves? And by "thing," I mean that I find food I cooked for myself to be disgusting and unappetizing, even though everyone else likes it or loves it. I'm fine with someone else cooking it, but if I'm doing the cooking, it gets to the point that I put it on the plate, look at it, then just walk away.

(Of course, I am finding myself less and less interested in food altogether, which leads to irritation when the subject comes of up, "what's for dinner?" and my predictable answer of, "I don't care.")


Not unusual at all. When you are doing most of the cooking that can happen easily. You either have to find a way of doing the task that appeals to your personality and how you are motivated or you get somebody else to do the cooking.

I take turns with my wife, but she does the majority of the cooking in our house. She finds that when I do a couple of nights that her appetite returns and she resets to the point where she can cook and enjoy the food for several nights before I need to jump in again.

We found that planning what the main focus of the meal was (i.e. having a meat and method to cook it identified for each day of the week) helped. We don't repeat that meal plan week on week, but we do plan each week ahead on a Sunday. Works for us. Maybe something similar could work for you.
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Re: Fitness and being Healthy

Postby Amirya » Mon Oct 07, 2013 1:58 pm

Hmm, thank you. Maybe planning out something that requires little to no cooking will work for me (I actually do the least amount of cooking in the household, because I hate it so much).

Salads for everyone! :D

Seriously, though, thanks.
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Re: Fitness and being Healthy

Postby Shoju » Mon Oct 07, 2013 2:02 pm

Zalaria wrote:Another big part of what it means is you can't go back to how you ate and lived before you changed. Lots of people will diet and exercise for a while, get to their goal weight, then go right back to eating shittily and doing nothing, inevitably followed by complaining when the weight comes back.


I want to make this a huge banner, blinking, flashing text, bells, whistles, Arrows, etc... This is what I am doing / did / have done / whatever.

This isn't a diet. I'm not dieting. I'm fundamentally changing my lifestyle, my eating habits, the food I eat, the amount I consume, how often I consume it, etc... permanently I don't think about "the end" of the diet.

I think about my next "change" in caloric intake. When I hit my goal, and I'm happy with myself, I will change my caloric intake, to something that will accommodate my lifestyle, while not gaining, or losing weight.

Things I changed, that are real, tangible, lasting changes.

1.) I don't eat out every day of the work week.
I never packed my lunch before. I ALWAYS went out to eat. I would consume a days worth of calories at lunch, because I would go to McDonald's, Burger King, Wendy's, Subway (and get a footlong of death), a local chinese takeout (and get a HUGE portion and eat it all), or get pizza.

2.) I cut WAY down on the fast food I eat, and when I do eat it, I don't order the same things. I haven't been to McDonald's (outside of Breakfast Yogurt Parfait) since the end of february. The same goes for BK. I've been to wendy's twice. I go to Taco Bell once or twice a month with the fam (and I always look to eat "sensibly". I go to Subway every other week or so, and get a 6", normally chicken breast, or veggie, and i'll go to the Take Out place, and get a Steamed Dish, and control my portions.

3.) I cut out almost all regular soda. I drink 1 or 2 occasionally, but mainly I stick to diet. I know that's not great either, but I'm a caffiene kind of person, and I absolutely abhor coffee.

4.) I drink a metric ton of water. I mean... a gallon a day?

5.) I eat a small breakfast. Every day. I don't skip it. I don't eat a ton of stuff. I try and keep it around 2-300 calories, and then a light snack a couple hours later.

6.) I still snack. Yep. I still have snacks. Prety much every day in fact. I just snack on different things, and I ALWAYS measure my portions.

7.) I don't binge eat. The closest I came, was my birthday, when I indulged in a fantastic dinner created by my mother in law. But I ate light earlier in the day, I made sure to get plenty of exercise before, and after, and didn't let it lead to eating more later.

8.) I log my food. I know exactly what I ate, when I ate it, and how much I ate. It makes me accountable to myself.

9.) I eat a lot more, and a lot different vegetables than I used to.

10.) I cut out a ton of Red Meat.

These aren't things that I'm going to change when I get to my goal weight. Is my diet (speaking in a "what I eat" sense) perfect? FUCK NO I'm ok with that.

Also, my post is also;
All that was about a general "you" and not you specifically, Sabin. It sounds like you're pretty much doing it already, so I'd say just keep it up.
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Re: Fitness and being Healthy

Postby cdan » Mon Oct 07, 2013 2:09 pm

Leave poor old red meat alone. It gets a bum deal and is nowhere near as bad for you as we are led to believe by the tofu-terrorists. :)

Although if you eat red meat purchased from a supermarket in the US you may as well just mainline steroids, growth hormones and antibiotics and cut out all of the chewing.

Grass fed, organic beef only!
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Re: Fitness and being Healthy

Postby Nikachelle » Mon Oct 07, 2013 3:21 pm

Sabindeus wrote:
I'm not sure I like the whole "change your lifestyle" thing. I've heard it said so many times without any real substance that I'm not really sure what it's supposed to mean.

For me, it meant "have one burrito, not two (like I used to)". It meant making sure I was aware of how many "treats" I had in a day. It meant not having that afternoon cookie that originally started out as a once a week thing and instead turned into a once a day thing.

I don't know if this helps, it never really worked for me as I find it kind of degrading, but some people tell themselves: "Don't reward yourself with food, you're not a dog." I guess the easier pill to swallow is just because you had a long day, doesn't mean you get to binge eat whatever's in sight. (Not saying you do, just that it's easy for any of us to slip into that mentality.)

I like your changes though... cooking for yourself, etc. That's all positive stuff!
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Re: Fitness and being Healthy

Postby Nikachelle » Mon Oct 07, 2013 3:23 pm

Amirya wrote:Does anyone have this thing about eating food you cooked for yourselves? And by "thing," I mean that I find food I cooked for myself to be disgusting and unappetizing, even though everyone else likes it or loves it. I'm fine with someone else cooking it, but if I'm doing the cooking, it gets to the point that I put it on the plate, look at it, then just walk away.

I think it's the effort. I don't think the food I make is disgusting BUT I do love it when someone else cook's for me, even if it tastes EXACTLY the same. Someone else's food always tastes better (like stealing fries off someone else's plate!).
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Re: Fitness and being Healthy

Postby Arnock » Mon Oct 07, 2013 5:38 pm

Amirya wrote:Does anyone have this thing about eating food you cooked for yourselves? And by "thing," I mean that I find food I cooked for myself to be disgusting and unappetizing, even though everyone else likes it or loves it. I'm fine with someone else cooking it, but if I'm doing the cooking, it gets to the point that I put it on the plate, look at it, then just walk away.

(Of course, I am finding myself less and less interested in food altogether, which leads to irritation when the subject comes of up, "what's for dinner?" and my predictable answer of, "I don't care.")




Sort of, but most other people agree with me when I say my cooking tastes terrible.


On a somewhat related note, does anyone know of a decent chili recipe?
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Re: Fitness and being Healthy

Postby Sabindeus » Mon Oct 07, 2013 7:28 pm

Nikachelle wrote:
Sabindeus wrote:
I'm not sure I like the whole "change your lifestyle" thing. I've heard it said so many times without any real substance that I'm not really sure what it's supposed to mean.

For me, it meant "have one burrito, not two (like I used to)". It meant making sure I was aware of how many "treats" I had in a day. It meant not having that afternoon cookie that originally started out as a once a week thing and instead turned into a once a day thing.

I don't know if this helps, it never really worked for me as I find it kind of degrading, but some people tell themselves: "Don't reward yourself with food, you're not a dog." I guess the easier pill to swallow is just because you had a long day, doesn't mean you get to binge eat whatever's in sight. (Not saying you do, just that it's easy for any of us to slip into that mentality.)

I like your changes though... cooking for yourself, etc. That's all positive stuff!


Yeah that makes sense. My family had the food = reward thing fairly heavily ingrained into us so breaking that has been a challenge.

I suppose if all that counts as "lifestyle" then I guess I'm nailing it. I honestly always thought people used it to mean something outside of just your attitude towards food. e.g. I haven't changed all the video games I play. Although I have had to schedule them around going to the gym in the evenings, but I've had to schedule video games around more important things for my entire adult life, so that's nothing new. I will say though that after going to the gym the past couple of weeks, I've found I can't play anything due to being way too tired. So all my twitchy stuff happens on days I don't go (like I just got done remembering how annoying Kingdom Hearts is without Glide), and my passive entertainment consumption happens on days I do (catching up on that anime).
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Re: Fitness and being Healthy

Postby Arnock » Mon Oct 07, 2013 7:46 pm

I think the whole, "Change your lifestyle" thing is meant to combat the idea of dieting.


Most people will go on a diet/exercise regiment for awhile, and once they lose their target amount of weight, will return to old, poor eating habits.


Basically, just eat healthier and exercise more for life, rather than just doing an x-week long bootcamp and going right back to where you started.
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Re: Fitness and being Healthy

Postby Fridmarr » Mon Oct 07, 2013 8:31 pm

The problem with diets is that they are usually deprivation based...low carbs, low fat, low calories, no gluten, no "subtropic" fruits, no below ground vegetables etc. The result is that they work just fine while you are on them, but they tend to be unsustainable because people can't stick with them forever. They just become a battle of willpower trying to stop eating foods you enjoy, and eating should not be a battle.

By eating unprocessed foods, you are still eating the same foods, just a healthier version of them. A version that not only often is better nutritionally, but that actually makes you feel full faster so you eat less.

Most preservatives are not added to food to make it taste better, they are added to make the food shelf stable (that is, so that even bacteria and molds don't want it, or to slow oxidization) and/or cheaper. When you make pizza sauce at home, you probably wouldn't add high fructose corn syrup (HFCS), or tomato concentrate, and if you used quality ripened tomatoes you wouldn't add any sugar at all. However, HFCS does have a taste, it's sweet but also leaves an after taste, so often to mask that more salt or fat is added to cover it up. Processing of foods often adds extra sugars, salts, and fats as preservatives and then more to mask the taste of the preservatives. On top of that, the processing often removes the fiber (like using tomato concentrate instead of whole real tomatoes). Fillers in meat reduce the protein content and the natural fat content (pink slime anyone...)

That fat, protein, and fiber all helps you feel full and satisfied. If you want a burger eat a burger, but put it on a whole grain bun, and find some good toppings to amp up the fiber (lettuce, onions, pickles, mushrooms, jalapeños etc), and pair it with a salad. You'll enjoy it just as much (if not more) and you'll be very satisfied after eating it, making you less likely to indulge on something bad later.

It's work, cooking meals from scratch using quality ingredients. You may have to relearn how to shop to find the products that aren't processed. However, it won't take long though before you start realizing that the foods are much tastier and eating the processed version is gross (a lot of restaurant food will taste ridiculously salty). At that point, you'll be eating healthier with absolutely no desire to do anything else. You will have made a lifestyle change that would be hard to break even if you wanted too.

PS: Exercise is great too of course, lots of great benefits, but when it comes to weight, diet is a much stronger factor than exercise.
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Re: Fitness and being Healthy

Postby katraya » Tue Oct 08, 2013 4:17 am

Arnock wrote:On a somewhat related note, does anyone know of a decent chili recipe?


I've been hearing really good things about this recipe but I haven't tried it yet:
http://thugkitchen.com/post/60458769387 ... e-football


Amirya, do you have a crock pot? I absolutely love mine simply because I can come home and dinner is done. If there's a 8ish hour gap between when you throw the food together and when you eat, maybe it will be more appealing.
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Re: Fitness and being Healthy

Postby Nikachelle » Tue Oct 08, 2013 6:46 am

Sabindeus wrote:Yeah that makes sense. My family had the food = reward thing fairly heavily ingrained into us so breaking that has been a challenge.

I suppose if all that counts as "lifestyle" then I guess I'm nailing it. I honestly always thought people used it to mean something outside of just your attitude towards food. e.g. I haven't changed all the video games I play. Although I have had to schedule them around going to the gym in the evenings, but I've had to schedule video games around more important things for my entire adult life, so that's nothing new. I will say though that after going to the gym the past couple of weeks, I've found I can't play anything due to being way too tired. So all my twitchy stuff happens on days I don't go (like I just got done remembering how annoying Kingdom Hearts is without Glide), and my passive entertainment consumption happens on days I do (catching up on that anime).

You may be tired now Sab, but you'll find that with continued exercise you'll actually start to have more energy.

I'm proud of you though. Really. We basically told you you weren't ready for this (based on previous conversations) and you said "fuck you" and signed up for a gym. Good on you.

So what kind of things are you doing at the gym? How are you finding it/liking it? Also, how often are you going? Make sure you give yourself enough rest days in a week.

I hate the word diet just because it doesn't have to mean food restriction. Maybe it's easier to say dietary intake since it sounds less like enforced caloric restriction.
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Re: Fitness and being Healthy

Postby Shoju » Tue Oct 08, 2013 8:13 am

Arnock wrote:On a somewhat related note, does anyone know of a decent chili recipe?


Well, if you are in to trying something different, I have a White Lightning Chicken Chili Recipe, and I took 2nd place in a Chili Cookoff Saturday (See: Post your Successes).

Now, my chili recipe, is... a little daunting, as far as time is concerned. I easily wrapped up 3 hours in prep / initial cook time on Friday Night, and then another 3 hours of "Real cooking" time on Saturday.

But, I started with everything at "base" The only thing that was already cooked, was the seasoned rotisserie chicken, because otherwise... That's another couple of hours cooking chicken, and a Rotisserie chicken fits the bill of being all the chicken I need for a pot that feeds 5-7 with leftovers, cuts out time, and is fairly cheap. I normally get them from Kroger or Sam's Club for.... 5 bucks a bird.

it's also.... "Fairly healthy" as in, I make sure to use low fat / no fat / reduced sodium / sodium free ingredients when I can, and I don't use "much" of the skin of the chicken. (I use some purely for cooking, but remove before serving)

If you're interested, PM me, and I'll give you the low down.
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Re: Fitness and being Healthy

Postby Fivelives » Tue Oct 08, 2013 2:39 pm

For my no bean chili (beans are an abomination and should NEVER contaminate chili, but some heathens think otherwise. Blasphemers!), I came up with my own slow cooker recipe:

1lb ground beef
1lb sweet italian sausage
1lb chorizo
2x 28oz can peeled and stewed whole plum tomatoes (crush them in by hand. Excessive flexing and/or manliness is encouraged)
14oz can diced tomato with chilis (Safeway has a really nice can of mixed tomatoes with jalapenos that works well)
14oz can diced tomato
medium sized can of tomato paste (not sure how many ounces, I know tomato paste comes in some pretty oddball sizes)
1 large onion, diced (about 1 1/2-2 cups worth)
1-2 green peppers, diced (about 1 1/2-2 cups worth)
3-4 cloves garlic, minced
2tbsp italian seasoning blend
1tsp kosher salt
1tsp fresh ground black pepper
2tbsp + 1tsp chili powder
1tsp cayenne pepper

Brown the meat, drain it, and toss everything in the slow cooker on low for at least 12 hours. Adjust spices for heat and personal taste. This makes about 20 servings or so, but it can easily be halved. I don't know why anyone would ever halve a chili recipe though, because really... who doesn't love leftover chili?

Serve over a slab of fresh made cornbread and garnish with chives and sour cream, enjoy.
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Re: Fitness and being Healthy

Postby Amirya » Tue Oct 08, 2013 3:30 pm

Ooo, that looks good.

To answer Kat's question, I didn't think we had a slow cooker (I don't even know how to use it), so I ordered one from my company's "pick your own winter holiday gift" program they have. Then I found out we do have one, but it's too late now. :lol:

I may have to try that recipe, though. The most annoying part would be the onion, peppers, and garlic, but I don't get stupid picky over if they're cut in precise pieces or not.
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Re: Fitness and being Healthy

Postby Sabindeus » Tue Oct 08, 2013 7:34 pm

Nikachelle wrote:
Sabindeus wrote:Yeah that makes sense. My family had the food = reward thing fairly heavily ingrained into us so breaking that has been a challenge.

I suppose if all that counts as "lifestyle" then I guess I'm nailing it. I honestly always thought people used it to mean something outside of just your attitude towards food. e.g. I haven't changed all the video games I play. Although I have had to schedule them around going to the gym in the evenings, but I've had to schedule video games around more important things for my entire adult life, so that's nothing new. I will say though that after going to the gym the past couple of weeks, I've found I can't play anything due to being way too tired. So all my twitchy stuff happens on days I don't go (like I just got done remembering how annoying Kingdom Hearts is without Glide), and my passive entertainment consumption happens on days I do (catching up on that anime).

You may be tired now Sab, but you'll find that with continued exercise you'll actually start to have more energy.

I'm proud of you though. Really. We basically told you you weren't ready for this (based on previous conversations) and you said "fuck you" and signed up for a gym. Good on you.

So what kind of things are you doing at the gym? How are you finding it/liking it? Also, how often are you going? Make sure you give yourself enough rest days in a week.

I hate the word diet just because it doesn't have to mean food restriction. Maybe it's easier to say dietary intake since it sounds less like enforced caloric restriction.



blarghle i am so tired

So my trainer mostly has me doing TRX stuff: squats, lunges, rowing. Also it seems like he invents a new stretch every time we have a session. I'm doing Tuesday and Thursday PT sessions and then he gives me weekend homework which is basically just cardio (elliptical machine). So i think that's plenty of rest days.

The word diet just literally means what you eat, so that's how I use it. :p Calling it a lifestyle change is misleading and silly imo. Better to reclaim the word from the shmucks who come up with new crazy ways to starve yourself than to let them win.

Can anyone recommend an easy to clean blender? I was talking with one of my co-workers today about frozen fruit and he has something similar to the Magic Bullet but doesn't know what brand exactly. I'm thinking since every time I try to buy fruit, it ends up spoiling, it would be good to just get it frozen and make some smoothies every so often.
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Re: Fitness and being Healthy

Postby Arnock » Tue Oct 08, 2013 8:32 pm

I have a generic Black and Decker blender. It works well, and cleanup only really requires that I run the blender with warm water and a drop of dish soap on the "clean" setting for a minute or two.
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