The Fat Girl's Guide to Living

Lace up and ask for the right help with your fitness boost

Four fat girls walk into a gym. . .

Relax, friends, I’m not about to tell a tasteless joke. In setting up today’s Guide, I thought I’d share a bit about my own experiences working with a personal trainer many years ago. And it really did begin with four overweight friends joining a gym.

Technically, Tracy was already an active gym-goer when we met her through Weight Watchers; the rest of us followed suit when we all started spending quality time together having girlie dinners and sharing stories about the inner Healthy Girl we were each secretly harboring inside. Three nights a week, we met to work with Kathy, who — God bless her — pushed all four of us to hold our plank position a little longer or stop making excuses and just start doing squats already.

In addition to teaching me solid techniques for using free weights and resistance machines, those sessions with Kathy and my girlfriends helped keep me accountable to the lifestyle goals I had for myself at the time. At a size 24, I was far from a hard-body athlete, but that didn’t matter — I felt strong and confident for the first time in my life, and I looked forward to those training sessions because I knew how awesome I’d feel afterward. While FGG editorial knows that not everyone in our readership wants to lose weight, it’s hard to argue against down-to-earth goals like developing the strength to easily carry the groceries inside or the stamina to keep up with one’s kids.

If you’ve ever been curious about what a personal trainer could do for you, or if hiring a trainer seems like something only “skinny” people do — think again. Trainers work with individuals and groups of all different ages, shapes, sizes and fitness goals. And — lucky you! — we asked fitness pros of all different backgrounds to share their “getting started” tips to help you bulk up on knowledge without breaking a sweat.

Amber O’Neal (Atlanta, GA), certified group fitness instructor (ACE) and personal trainer and founder of Café Physique® private in-home and on-site fitness and nutrition company

In her words: “Most experienced trainers have a niche. For me, it actually is working with overweight women, but I have other trainers in Café Physique who specialize in working with runners, children, seniors, clients with back problems, etc. Ideally, the trainer you choose will have experience working with overweight women and ENJOY working with overweight women, but I wouldn’t automatically rule out everyone else. The key is that the trainer be patient, open to feedback, flexible, and willing to learn and accommodate.”

Amber breaks down of the benefits of working with a personal trainer:

1. ACCOUNTABILITY. Most people quit fitness programs within two weeks — especially people who are de-conditioned and don’t have a natural love for working out. Your trainer will keep you accountable for the workouts, and unless you like throwing away perfectly good money, you’re going to stay on the program (most require pre-payment).

2. PROGRESSION. When left to their own devices, most women don’t push themselves to the next level. They keep plugging along doing the same old routine because it’s comfortable. Your trainer will make sure that you’re progressing toward your goals by building a more robust program as you go.

3. SAFETY. Protecting your back, knees, and ankles is important for everyone, but this can be of special concern for overweight women. Working with a trainer who will show you proper form and will likely insist on a good warm-up and stretching routine will help minimize injury and pain.

Derek Peruo (New York, NY), certified personal trainer (ACSM, NSCA)
http://bodybydrock.wordpress.com

Derek understands setting and achieving fitness goals while overweight — having been overweight his entire life, he successfully lost 90 pounds in 2006 and now designs strength and training programs to help others achieve their athletic goals. Whether you’re sourcing trainers through a health club or doing Google searches for trainers near you, Derek advises it’s important to choose someone who is active in the fitness community and committed to his/her own health.

Derek recommends that everyone ask the following questions of any new personal trainer they may work with:

1. WHO ARE YOU CERTIFIED BY?
A nationally recognized certification is the most important thing for a serious personal trainer to have. The most well-known certifications come from the American College of Sports Medicine (ACSM), the National Strength and Conditioning Association (NSCA), the National Academy of Sports Medicine (NASM) and the American Council on Exercise (ACE). Each agency guarantees that its trainers understand the basics of program design and client safety, and each offers a unique perspective on training. If you want to train like an athlete, work with a trainer certified by the NSCA or NASM. If you have a chronic health condition (e.g. diabetes or a heart condition), an ACSM-certified professional might be right for you. If you have no health problems and are just looking for some basic guidance in the gym, ACE trainers are the way to go. Be wary of personal trainers certified by unfamiliar agencies, or who have no certification at all.

2. WHAT CONFERENCE/WORKSHOP DID YOU LAST ATTEND?
Continuing education is required for all the major certifications and what your potential trainer chooses to study reveals her training philosophy and focus. Understanding “functional movement” provides a very different perspective than understanding “protein synthesis” or “carbohydrate tolerance,” and you may prefer one over another. Talk with a prospective trainer about her likes and dislikes and see if you agree with their viewpoint on exercise and eating habits.

3. MAY I SEE SOME BEFORE & AFTER PHOTOS?
Client photos and testimonials illustrate the trainer’s ability to actually produce results for his clients, and testimonials demonstrate that he provides tangible value for the people he works with. Make sure you like what you see! A trainer without photos or testimonials may be new to the fitness industry, or his clients may not be happy with their results.

4. MAY I SEE YOUR PERSONAL WORKOUT PROGRAM?
Personal trainers should always make their own health and fitness a priority. Unhealthy personal trainers cannot demonstrate proper exercise technique or safely spot you while you work out. Looking at your potential trainer’s workout program will expose how she might train her clients. What does she do for a warm-up? What equipment does she use? How long does her workout take? How does she cool down? Work with a trainer with goals that match your own.

Jennifer DiDonato (Detroit, MI), certified personal trainer (NASM) and owner, Made Fit TV

In her words: “Ask if the trainer has ever worked with someone with significant pounds to shed or with physical limitations due to their weight, as well as how long the trainer has worked with his/her clients. Then ask to able to speak with a current or former client (in person or over the phone) to get feedback on how they liked working with that trainer. This can give you a behind-the-scenes and unbiased view of what that trainer is about.”

Jennifer’s tips on thinking outside the training box:

1. CREDENTIALS DON’T MEAN EVERYTHING. A trainer can have great and numerous credentials through schools and training, but if s/he doesn’t know how to communicate with you, teach you, or make you feel comfortable, then don’t rule out another trainer who may look less impressive on paper. As long as a trainer is certified through a nationally recognized organization, maintains current certifications (including First Aid, AED and CPR), and has been employed for over a year, try them out. You may be surprised at how much energy, motivation and cutting-edge education a “newbie” trainer fresh out of training can have in store for you — and how much you may like it!

2. DON’T EXPECT A TRAINER TO SOLVE ALL OF YOUR PROBLEMS. If you have been dealing with your weight and health issues for a long period of time, or if it is severe enough that it requires immediate attention, you won’t magically meet your goals the moment you sign the dotted line. Hiring a trainer is a two-way street. Both client and trainer must work hard together toward the goal that you have for yourself. Sure, it’s going to be challenging, but that is why you hired the trainer — to push you and show you how strong, brave and amazing you really are! The trainer is the teacher, but it wont do anyone any good if the student is not compliant.

3. IF YOU WANT SOMETHING THAT YOU DON’T SEE IS OFFERED — ASK! Many trainers at gyms are employed through the gym and are not allowed to train outside of that gym; some gyms allow trainers to freelance in their own time and can even train in-home or on-location. If you aren’t comfortable training on the gym floor during public hours, if you prefer early morning training hours, or if can only train late at night, then ask the trainer to accommodate you. A good trainer wants you to feel as comfortable as possible in your surroundings so you can focus without unnecessary distractions.

Jen Swendseid (St. Louis Park, MN), certified personal trainer (ACE & NASM) and CEO of heart&core Athletic Apparel

In her words: “If you tend to be self-motivated, try meeting with a trainer on a monthly basis to switch up your routine (and save some money!). However, if you aren’t motivated, work with a trainer on a weekly basis until you build confidence and a habit of working out, which will help you become more motivated. Also, consider doing small group training or share the training sessions/costs with a friend/partner/spouse.”

Jen’s tips on taking prospective trainers for a trial run:

1. MEET WITH A POTENTIAL TRAINER FIRST. Go with your gut feeling — personality and beliefs are going to be extremely important! If you belong to a gym, watch the trainer(s) train some of their clients. Are they engaged or gabbing and looking around? Do they do the same exercises/routine with every client? If you don’t belong to a gym, your best bet is to get referrals from friends or family.

2. ONCE YOU MEET WITH YOUR TRAINER, have her take you through a sample workout. Most of your exercises should involve using body weight, cables, free weights and/or equipment such as the bosu or a stability ball. You should have to be your own stabilizer vs. a machine helping you — you’ll burn more calories that way.

3. SOME THINGS A TRAINER SHOULD BEGIN BY DOING include checking your balance, range of motion and posture, as well as noting any limitations you may have (such as injuries, surgeries or medical conditions). Once s/he develops a plan based on this information and your goals, you can begin your routine. If there are exercises you can’t do or simply don’t like, a trainer should provide alternative exercises for you. And remember that you should never feel any pain during an exercise — if so, stop immediately! [FGG note: If our bodies aren't used to moving in certain ways (or at all. . .), every movement can sometimes seem challenging. Maintaining open communication with your trainer about movements that are uncomfortable is important so s/he can help you understand which movements are an indication your muscles are working and which could cause injury.]

Allen Linville (Latham, NY), certified personal trainer (NASM, AFPA) and owner of Fitness Together

With average prices for a training session running anywhere from $30 (gym- or group-based sessions) to $100 (individual instruction), depending on the geographic market, we should all want to get the maximum benefit from our time with a personal trainer.

Final thoughts from Allen:

Anyone can count to 15 and hold a clipboard. Look for a coach who will educate you about all the components necessary to achieve optimal health and real, lasting fitness results. Your trainer should review nutrition education with you, educate you about proper supplementation, review resistance training (whether that be balance training, core work, stabilization training, etc.), cardiovascular exercise to maximize fat burning, flexibility to avoid injury and speed recovery, and really walk you through all the steps that encompass the “mental development” side.

The best personal trainers view their role as an “agent of change” — not as a babysitter, repetition-counter or social companion. Friendliness and rapport-building skills are important (and the best trainers have both), but true fitness professionals recognize they have a singular responsibility that supersedes all others: helping you achieve optimum and lasting results by literally “re-programming” you to a better, healthier, more passionate and more fulfilling lifestyle.

If I had written today’s Guide on my own beliefs and preferences about personal training, you’d have just finished reading a blog post entitled Don’t Yell In My Face: Why Jillian Michaels Isn’t For Everyone. What’s YOUR preference when it comes to working out? Do you go it alone or take a buddy? If you’ve ever used a trainer, tell us about the experience in comments!

Image by Let Ideas Compete

When I mentioned to a friend that this week’s Fat Girl’s Guide would be on dental hygiene, her initial reaction was skepticism — and a little bit of a bristle. “Why is that a topic?” she asked, “I don’t need to brush my teeth differently because I’m fat.”

She’s right, of course. The basics on brushing (twice daily, and after consuming sugary foods) don’t change based on a person’s weight. But many of us (including me!) might be surprised to learn that ongoing studies over the past five years have focused on the relationship between obesity and periodontal disease. Amazingly, something as deceptively simple as healthy gums can influence a woman’s risk for serious conditions such as diabetes and heart disease.

Despite this riveting explanation, my friend’s eyes glazed over as I spoke, until she finally proclaimed that a whole post on dental health would be “boring.” Readers, I’ll grant you that healthy gums may not seem as exiting as finding comfy undies or learning how to flirt, but we keep it real here at FGG, and that means balancing the sexy with the sensible. Right now there are just a few short paragraphs standing between you and a healthier, happier mouth. I think we’re both up for that challenge, don’t you?

Why your dental habits matter

Let’s start with a few basics. Why is the importance of brushing, flossing and visits to the dentist something that’s drilled into our heads from the time we can hold a toothbrush? (Hint: It’s not just about making sure your dragon breath doesn’t kill living creatures.)

We all know how a “morning mouth” feels – the unclean, almost furry feeling on our teeth and gums. My best friend describes this sensation by saying, “My teeth are wearing sweaters.” In language that’s a bit more technical, the “sweatery” feeling is the sticky film of plaque that has accumulated on the teeth. Caused by bacteria present in the mouth, plaque happens to everyone — young or old, fat or thin. If plaque isn’t removed daily, it hardens into yellow- or brown-colored tartar, which is more difficult to remove.

I’m admittedly not a medical expert in the field of – well, anything, really. So in writing this week’s Guide, I enlisted the professional opinion of Dr. Phyllis Cook, DDS, MPH, PA. Dr. Cook owns her own periodontal practice in North Carolina, and her first order of business was defining for me the difference between a dentist and a periodontist: Periodontists complete three years of advanced training beyond dental school, and their focus is primarily in the supporting structures of the teeth, gums and bone. A high number of the procedures she completes are restorative or reconstructive in nature, as she works on a variety of patients with periodontal disease.

What is periodontal disease?

While it may sound complicated, periodontal disease is just the technical term for gum disease (“periodontal” means “around the tooth”). Most people have heard of the mildest form of periodontal disease, gingivitis, which causes red, swollen gums that bleed easily. If gingivitis remains untreated, it can progress into periodontitis — characterized by plaque growing below the gum line, generating toxins that result in a breakdown of the surrounding gum tissue and bone.

Dr. Cook explains how gingivitis can progress to periodontitis: “When bacteria is present in the patient’s gums, the bone structure moves away from the tooth. This causes deeper pockets between the gum and bone, causing the teeth to loosen. The deeper pockets allow more bacteria to gather, escalating the disease even farther if nothing is done to manage it.”

“Periodontal disease is never cured,” she says. “It’s only managed with proper dental hygiene and routine visits for cleanings.” In short: Periodontal disease never fully goes away and can result in your teeth falling out. Two very good reasons to avoid at all costs.

Women face unique risks for periodontal disease

As women of any size, the hormonal fluctuations we experience during our lifetimes (during major life events such as puberty, pregnancy and menopause, or as a result of taking birth control) do more than affect our moods, appetites, complexions, etc. Those same hormones also cause changes in our gum tissue, which can leave us more susceptible to periodontal disease.

“When a patient is pregnant or on birth control , her gum tissues hyper-react to bacteria (plaque). The gums become swollen and bleed easily,” Dr. Cook says. Conversely, “At the more mature phase of a woman’s life, the lack of hormones can also change gum tissue and bone density. ” Since we’ve already learned how vital bone integrity is to healthy bones and teeth, it makes sense that women with lower bone density (because of osteoporosis, for example) might be at higher risk for gum disease.

How diabetes affects periodontal disease

“While being overweight does not cause diabetes, it is a leading contributor,” Dr. Cook says. “If the diabetes or glycemic index is not controlled the body does not defend effectively against the bacterial challenge of periodontal disease. Maintaining your dental health makes managing your diabetes easier.” Similarly, she says, studies have shown that if a person is managing her dental health, positive effects can be seen in the management of her diabetes.”

For overweight women currently working to manage their diabetes, as well as for women with higher risk because of weight and family history, “Good oral hygiene is critical, along with food choices that will control blood sugar levels,” according to Dr. Cook.

Gum disease increases your risk for heart disease

Are you ready for a sobering fact? Researchers have found that people with periodontal disease are almost twice as likely to suffer from coronary artery disease as those with a clean bill of dental health. Don’t see the connection? Neither did I.

“The mouth is the gateway to the body,” Dr. Cook says, “and bacteria is present in everyone’s mouth.” Those higher bacteria levels present in patients with periodontal disease mean there’s more bacteria attaching to fatty plaques inside the arteries and contributing to the clogging and blockage of arteries.

While gum disease alone doesn’t cause heart disease, Dr. Cook says, “Chronic inflammation in the body is one more contributor — just like cholesterol.” Knowing that heart disease is a leading cause of death for adult women — and that obesity increases the risk of heart disease — it makes good sense for overweight women not to compound this risk with poor dental hygiene.

Maintaining good dental health isn’t complicated

The good news is that keeping your teeth and gums healthy is far easier than sweating in the gym for hours a day. In fact, like me, you likely already know all the right stuff you should be doing. . . but don’t always accomplish.

There’s no great secret to maintaining good dental health, Dr. Cook says. The key is to create a daily routine that includes smart, healthy food choices and consistent dental hygiene. Brushing your teeth (and tongue) after every meal and flossing daily will help keep your mouth in good shape between professional cleanings. And if you’re the type of person who spends 20 minutes in the toothpaste aisle agonizing over the endless choices and recommendations, you’re stressing too much, Dr. Cook says.

“The type of toothpaste can help if it makes the patient use it more,” she says, “but it is only of benefit while it’s is being used.” The real result doesn’t come from this brand or that brand, but rather from the mechanical removal of the plaque/bacteria accomplished by brushing and flossing.

And if you slack occasionally on brushing after every single meal, be sure you don’t slack on this: “The single most important thing is to have regular cleanings and dental and gum examinations by a dentist and/or periodontist,” Dr. Cook says. These exams serve to evaluate periodontal health, allow feedback on oral hygiene and provide instruction on ways to improve one’s dental hygiene.

“Regular examinations for patients without periodontal disease should happen every six to twelve months.” If periodontal disease has been identified and treated in a patient, the frequency of “recare” (repeat visits for cleanings and check-ups) is specific to the patient and can be as frequent as every two months.

Why diet is important to dental health

“Foods high in sugar both natural sugars and refined sugars should be avoided because they contribute to tooth decay and periodontal disease,” Dr. Cook says. “When we see patients getting cavities these days, it is mostly attributed to non-diet soda or sugary mints on a very frequent basis.”

In addition to sugary drinks and mints, Dr. Cook lists non-sugar-free gum and candy, grapes, raisins (remember: high natural sugar content), and foods with high refined sugar content (like many breads) as ones that should be avoided or enjoyed in moderation. Tooth-friendly foods she’d love to see her patients consume more frequently include vegetables, proteins, milk, unsweetened dairy products, and sugar-free candy and beverages.

With a little bit of planning and a lot of diligence, maintaining good dental health is an attainable goal for almost everyone. And as someone who occasionally plays fast and loose with the notion of brushing after every meal, I’m ready to invest the few minutes a day it will take to help safeguard my long-term health. What about you?

Information from Dr. Phyllis Cook’s web site and The American Academy of Periodontology contributed to this article. For a quick and easy way to assess your own risk of periodontal disease, take the quiz found here.

Hey, we’ve stuck pretty tightly to our promise to leave weight loss out of FGG content, and focus instead on living a good life right now no matter where you are on the scale (or where you want to be). After all, the blogosphere is stocked full of weight loss-related blogs, men and women struggling to lose it, tame it, make peace with it, or otherwise deal with/manage/handle/understand it in as many different ways as there are bloggers.

But every now and then we come across a site that stands out, that inspires us with its bravery and compelling content, whether we’re on the same road or not. And that’s exactly how we feel about Skinny Emmie — the fantastic blog of a beautiful, intelligent and very genuine woman in Lexington, Kentucky who’s working hard to get in shape (and succeeding) through the healthy, natural process of eating smart and moving her body. Along the way, she shares the incredibly personal road blocks, frustrations, questions, excitement and victories as they come.

One of my favorite parts of Emmie’s site are her videos, which are so raw and personal and exploratory it’s easy to get caught up and keep finding more in the archives to watch. We’ll be going along with Emmie on her wild ride to fitness, and we think many of you will enjoy it too!

Check her out.

Homemade Peanut Butter by little blue hen

We are advocates of mindful indulgence here at FGG, as our Foodie Fridays columns demonstrate. And what’s more decadent than the rich, heady aroma and taste of really good peanut butter? Once relegated to lunch boxes with a dollop of Welch’s grape jelly, then avoided due to its high fat content in the “lite” fad era, peanut butter is ready for – and worthy of – the spotlight on anyone’s menu. All-natural and even homemade peanut butters are in vogue now, but this is a trend we heartily get behind due to the payoff in taste, texture, nutrition (great veggie protein source, no trans fats or excess sugar/salt), and satisfaction.

Tee is fond of grinding her own peanut butter at her local whole foods grocer; check to see if your natural foods store has a grinder for make-your-own peanut (and other nut) butters. I’m currently mad about Justin’s Nut Butters, which don’t require refrigeration like some brands and come in a variety of flavors even my picky kids will eat, like honey, maple almond, and even chocolate (a more subtle flavor than super-sweet Nutella, which goes better in desserts or over fresh fruit than as a snack or meal). My family brings Justin’s generously sized individual packs, mini bagels, and apples on hikes – a satisfying snack that isn’t too sugary.

For intrepid DIYers, Cuisinart makes a spice and nut grinder, but according to the recipe from little blue hen (results pictured above), you can use a food processor, too.

Tell us, girls: what do you think of natural or homemade peanut (or almond, or cashew) butters? Are these on your radar yet, or will they have to pry the Skippy, Peter Pan, or JIF from your old-skool-PB-loving fingers first?

Bare essentials: chafing prevention starts here (image by Zerbetron)

Summer weather and climbing temperatures are upon us, and whether your preferred term is “perspiration,” “glistening” or just plain old “sweat,” the fact is we’ll be doing a lot of it over the next few months. Which makes this a perfect time to answer the following reader question:

Dear FGG,

This is totally embarrassing, but I’m hoping you guys have an answer. How can I prevent chafing between my rolls of body fat, especially when it’s hot outside?

Sure, it’s a decidedly unglamorous, potentially embarrassing subject. But we’re nothing but honest here at FGG, and the fact is if you’re an overweight woman, you likely have places on your body where your flesh folds onto itself and collects excess sweat. Fortunately, we have a few great tips to prevent chafing that will hopefully help keep you dry and comfortable during the summer and beyond.

Preventing chafing where skin touches itself

Chafing is caused by moisture, which increases the friction between skin and itself (or between skin and clothing, like when jeans or unlined dress pants rub your thighs as you walk). Therefore, avoiding chafing is as simple — and as complicated — as keeping the areas clean, cool and dry. Wash between any rolls or folds carefully each time you bathe, and don’t get dressed while your body is still damp. Take special care to dry the places that often get overlooked — rolls on your stomach/back/sides, your navel, the “belly apron” area under your tummy (if it hangs), areas under breasts or between the breasts & underarms, the spot where your thigh meets your pelvis, and even the areas where thighs meet the back of the knees. (I’ve even heard recommendations for blow drying areas using the ‘cool’ setting!) Once  your skin is clean and dry, there are several different options for keeping it that way during a long day.

For professional advice, we turned to plus-size aesthetician and skin expert, Daniela of Daniela’s Facial Studio in Chicago. Having previously schooled our readers on the down-and-dirty business of bikini waxing, Daniela didn’t shy away from chatting about chafing: “One of the most effective, cooling and non-[pore]-clogging remedies is plain old corn starch,” she says. Daniela recommends avoiding products made with talc, which can clog pores and may increase the risk of ovarian cancer, and instead keeping corn starch in a shaker jar or applying with a large makeup brush.

To further reduce friction, Daniela suggests skipping petroleum jelly (which, in addition to feeling greasy, may not provide long-lasting protection because skin eventually absorbs it) and instead trying products made with silicone. We covered a number of these creams and roll-ons (from Monistat to Anti Monkey Butt) last fall as FGG discussed chafing under skirts and dresses, and now you can add one more brand to the list — Lanacane® has just released an Anti-Chafing Gel.

Other good suggestions: For clothing that rests between parts that touch (underwear that sits at your waist between love handles, for example), breathable cotton helps, as does moisture-wicking fabric designed for workout wear, like these Junonia QuikCool™ briefs. And in the “never would have thought of it” category, Daniela says, “For chafing in the breast area, you can actually put panty liners at the bottom of your bra to absorb moisture without adding bulk.”

Treating chafed skin and ‘fat rash’

Without proper prevention, rolls and folds often gather moisture or rub together, leaving the areas sensitive and stinging; the affected areas may also take on an unpleasant odor. This could be a sign of intertrigo, a type of inflammatory infection that’s specific to skin folds. The odor some women experience is caused by the accumulation of fungus and/or bacteria, and it generally won’t improve without treatment. Over-the-counter yeast infection remedies or Desitin® cream may help, but if the problem persists you’ll need to see a doctor for expert advice.

If the area is chafed and the skin is broken but no odor is present, try an antibiotic ointment with pain reliever on the raw areas, and keep them covered with a large bandage, Daniela says. Be careful not to re-aggravate the sore spots by allowing further skin friction before the areas heal completely and again, if you’re at all unsure, see your health care provider for an expert opinion.

Don’t let summer heat — or discomfort during any time of year — keep you from enjoying all the season has to offer. Preventative measures can go a long way toward helping you feel dry, comfortable and secure in your own skin.

Readers: Have we left out your favorite anti-chafing tip? Tell us how you keep cool & comfortable in those awkward areas.

The cravings begin the moment I see the first posters marking the return of the farmers market to my town: tangy, succulent tomatoes just firm enough to eat like an apple, the drippings splattering onto the sun-dried pavement beneath my bare feet. My dreams of perfect tomatoes transport me to childhood summers in suburban Chicago, the late afternoon air equally thick with mosquitoes and humidity. My father, shirtless and tan, digging in his impressive vegetable garden, planting lettuces, spinach, beans, sugar snap peas, corn taller than the grown-ups and of course, tomatoes. I’m told his gardening mentor was out tending her back yard veggies hours after giving birth to him at home in a small coal mining town in Pennsylvania. My grandma’s best gardening advice to her youngest son – spoken in her native Ukrainian – was that air is more important to plants than either food or water, so properly aerating the soil is essential. So many powerful sensory memories from one poster spied on a dreary April morning – this is the power of great tasting food.

While I savor those memories, I haven’t yet located the green part of my thumb from my paternal ancestors (though I’m still looking). But I do love a well-stocked farmers market. Last week’s Fat Girls Guide explored what it means to be a “foodie,” and one reader commented that to her, being a foodie meant cooking with fresh, locally grown produce. While we realize the definition of “foodie” is both subject to debate and likely broader than this, there is something to be said for cultivating an appreciation for fresh fruits and vegetables. I grew up a skinny kid-turned-yo-yo-dieter because all of the cool kids were doing it. One unfortunate consequence of all those diets was the association of fruits and vegetables with deprivation and denial. I know better now, and one of my favorite lunches is a combination of: mixed greens, goat cheese, cucumber, tomatoes and grapes dressed with vinegar, oil and cracked black pepper.

Right now, farmers markets around the country are offering amazing salad greens, herbs and spring berries – perfect for creating a favorite lunch of your own. If you haven’t been lately, this is the perfect time of year for a visit. You can often plan an entire day’s meals from a morning trip, as many farmers markets also offer locally prepared breads and cheeses and farm-raised eggs, poultry and meat. Not only do your dollars often go to local businesses in your community, but visiting a farmers market is just plain fun, offering a chance to chat up local growers and artisans and feel connected to your surroundings. Not sure where to find the nearest farmers market? Local Harvest has a comprehensive search engine for U.S. markets, including organic farms and CSAs. Farmers markets aren’t just for rural communities and small towns; Pike Place Market in Seattle is one of the most famous urban markets, and Green City Market on Chicago’s North Side features organic produce and other goods.

There is no comparison between the tart-sweet flavor of a recently picked in season berry and its waxy facsimiles flown in from afar during winter. Perhaps there’s something to be said for scarcity and delayed gratification as a better model for eating than deprivation, and perhaps this is one of greatest gifts of farmers markets – they offer the chance to get excited about even everyday ingredients, with good reason.

Girls, tell us about your childhood memories of gardening, your favorite summer eats, or share your fave farmers market and what makes it worth a visit.

Instead of chasing trends, find a hairstyle that compliments you

We’ve all had bad hair days, and bad hair cuts – like the time I chopped off my hair while pregnant, immediately transforming me into a human bowling pin. No matter our size, there’s a handful of great and not-so-great looks for us (a poodle perm on my straw-straight hair, for instance?). Even though I’ll never have the Andie MacDowell hair of my dreams, through the years I’ve learned to embrace the hair I was born with, just as I’ve learned to appreciate the body I have now.

But great hair takes more than just accepting your natural hair type. It takes a stylist who understands your hair’s characteristics, and what styles go best with your face shape, body type and even lifestyle (I will only wield a blow dryer if attending a wedding, for instance). In order to find out some of the best hairstyles for round faces, I consulted two style experts for their suggestions.

Basic hair cut tips for full faces

“Don’t wait until you lose weight to find a great hairstyle,” says Carol Tuttle, author of Dressing Your Truth, a book and accompanying website with a singular mission: helping women become their own style experts. In Tuttle’s experience, many overweight women treat their hair as they do their bodies: putting off regular trips to the salon until that magical day when everything in their lives is perfect instead of making themselves look marvelous right now.

“The number one rule to keep in mind is to never have the widest part of your hairstyle fall at the widest point of your face,” says Tracy Olson, a stylist at Studio 10 Salon & Color Spa in Woodstock, Illinois – and the person responsible for my lovely highlights. If you have a square jaw, for example, having hair fall at the jawline will make your head look like a triangle. “Naturally curly hair against broad cheekbones will need some layering at the top or you’ll look like Roseanne Rosannadanna,” says Olson.

Olson’s second tip is more surprising, in that it has nothing to do with face shape or hair texture, but rather your neck length and shape. “If your neck is short, a cut that falls about an inch above the shoulder – allowing space between the hair and the shoulder – will create a flattering lengthening effect,” she says. “Also, a haircut that falls past the shoulders without too much thickness from the chin down can also create a longer neckline.” Olson recommends asking your stylist about good cuts for your face shape, size, and neck length. Check out Visual Makeover for examples of different face shapes and styles that pair well with each.

Two great fat friendly hair cuts

The long bob – “This is the look Gwyneth Paltrow is wearing now,” says Olson. The long bob falls at least two inches below the jawline and a bit shorter in the back and is heavily textured – which adds a bit of layering from the jawline down while still keeping the sleekness of a bob.

The long layered cut – “Layers are key here, because round shapes should never have one length of hair,” says Olson. Layers should start from the chin down, creating a lengthening effect. “This gives a straighter look with some texture without being too bulky.” Olson says loose curls are coming back into style again, and whether you’re doing a perm or have naturally curly hair, it’s important to remove bulk between the chin and neck using a technique called “point cutting” to create a more balanced look.

Hair color tricks that flatter a round face

Highlights are an easy way to add a little shine to your hair, but they can also create a balanced look for fuller faces. If you picture yourself standing in the sun, your hair is lighter on the top more than on the bottom, so highlighting this way creates a more natural look. “If you leave the bottom portion of your hair dark, it looks more streamlined, eliminating width at the bottom,” says Olson, who compares this to wearing darker pants to create a slimming effect. “By doing this, someone can go for a style that’s not exactly right for them, but color tailored to her face shape can add just enough magic to pull it off.” Highlights should be on the top of the head and lightly frame the face. “If you have very dark brown to black hair, I don’t think highlights work,” says Tuttle. She suggests a contrasting color such as darker amber red or a violet instead of highlights. Blondes who have gone darker or even dishwater should imagine their hair color at about age 5. “That’s your best highlight color,” she says.

Hair cuts and styles to avoid if you’re overweight

Obviously there are exceptions to every style rule and tip out there, but keep these tips from our experts in mind when looking for a new hairstyle and decide whether or not breaking the rules is the best move for you.

- “Avoid going too short,” says Olson. “Super-short hairstyles on round faces make your head look smaller than the rest of your body. If you simply must have to have that pixie cut, make it textured and wispy, with some height on top and in the bangs.”

- A perfectly centered part. “Nobody looks good with a centered part unless they’re Demi Moore or getting their features Photoshopped,” says Tuttle.

- “Avoid blunt cuts if your face is very round,” says Olson. Layers add texture and definition.

- Skip trendy cuts and styles. Tuttle’s rule of thumb: avoid a trend unless it supports your type of beauty. “Women conclude it’s them when a trendy style doesn’t work, when in reality it’s the trend that doesn’t suit them,” she says.

We realize that even style rules were meant to be broken, so if you’re positively rocking a look that defies these rules, let us know – or share a photo in our FGG Girls Flickr group, and link to it in comments!