Grocery Shopping tips

Ever heard the saying “abs are made in the kitchen”? 

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I’m sure you have and honestly, it’s not a cute phrase that fitness freaks love to share. It’s actually true! You cannot shed that stubborn belly fat with exercise alone – even if you’re working out umpteen hours a week! In order to show off your hard work, your meals MUST be filled with whole, “clean” foods. Besides that, you are obviously invested (hopefully, anyway) in achieving and maintaining a healthy and well-functioning body, aren’t you?

Good answer 🙂

So let’s begin at the beginning…stocking your home with the foods that will help you look and feel your best long term. I will share what I do and how I help my clients eat to reach goals – instead of starving themselves as diets will have you believe. #ugh

Here are my tips for grocery shopping: 

  • Do not go out hungry! Eat beforehand! (pretty explanatory but needs to be said)
  • If you’re on a budget, stick to the minimum requirements and look for coupons and deals at local stores. (I’ll be sharing more on my coupon tips this year)
  • Just because something is labeled “low-fat” “a good source of…” or “healthy” DOES NOT mean it is healthy!
  • Always shop with a list so you don’t forget anything…and stick to the list ONLY! Don’t buy more than what you need! It will save you money and stress in the long run.

 

 

 

Grocery List (you can copy this off and take to the store)

*means it’s a better option 😉

Proteins:

Protein powder (Vegan options available)*
Eggs*
Boneless/skinless chicken breast*
Lean ground turkey
Canned Tuna (in water)*
White Fish
Wild Salmon*
Tofu (Vegan friendly)
Plain 0%-2% fat Cottage Cheese
Plain 0%-2% fat Greek Yogurt (I love FAGE brand!)
Nonfat or low-fat cheese sticks

Fibrous Veggies:
Spinach*
Broccoli*
Asparagus*
Kale*
Bell Peppers
Mushrooms
Cauliflower
Brussel Sprouts
Green beans
Artichoke
Zucchini
Cucumber
(Don’t be afraid to experiment! These are just a few suggestions b)

Complex/Starchy Carbohydrates:
Old-fashioned Oatmeal (Gluten-free options available)
Low-carb/Low-sugar cereal (Fiber One for example) (Gluten-free options available)
Quinoa (Gluten-free options available)
Sweet potato
Yam
Whole Wheat Bread (Gluten-free options available, I personally use Ezekiel bread)
Brown Rice

Healthy Fat Options (pick at least 2):
Natural peanut butter or almond butter (only ingredient should read peanuts or almonds, there should be oil on top, low/no sodium).
Olive oil
Coconut Oil
Almonds
Walnuts
Pistachios
Avocado
Flaxseed oil

Fruit
Apples
Pears
Blueberries
Raspberries
Strawberries
Grapefruit
Lemons (for water & fish)

Beverages
Water* – MUST HAVE (obviously)
Unsweetened Almond Milk (can be flavored, I like vanilla)*
Unsweetened Coconut Milk
Green tea bags*
Coffee*

Condiments
Balsamic Vinegar
Salsa
Chili powder
Mrs Dash
Mustard
Cinnamon
Unsweetened Baking Cocoa
Stevia
Honey
Non-stick cooking spray*

Vitamins
Fish Oil*
Multi-vitamin*

 

NEED A PLACE TO START? 

 

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Eat to live…better

I know it’s only the 4th day of the year but I know it will start to get a bit more challenging to follow our meal plans into the next week if we don’t plan ahead.

Meal prep used to seem daunting to me when I would see someone sharing how to create a whole week or month’s worth of meals…you know what I mean! 🙂

Don’t get me wrong, there are times in my life where I’ve had to create a whole week of foods and meals just to make it through without either starving my body or eating cereal day in and day out. #youknowwhatImean But on a typical week, I just don’t have the interest or energy (or really the need) to create that many meals. Instead of just opting to “see what happens” (never ever a good plan, by the way) I set aside an hour on the weekend to write out all of the meals I will make in the coming week and list out every recipe and ingredient so that I’m not scrambling or left to find a less than awesome option.

What’s your secret to success? We all have our own systems and desires and interests in how to meal prep and plan so finding your own is going to make your life so much easier..and fun! I used to despise cooking meals, but I loved to bake. As I get older, I find that I’m loving to create fun and amazing recipes by just browsing through Pinterest or google for recipes I know I’d feel good eating and feeding my family.

Just to give you an idea, I’m going to share a simple snack idea with you. This has helped me (and my entire family) when things are busy or life pushes off our “perfect” meal time for another detour. Instead of caving into old bad habits, choose to have a simple snack like this one (or even fruit and some nuts) to get you through until your next meal.

It’s more important than you realize…foods are our fuel and our energy. If you put crappy foods into your amazing body or opt to eat nothing at all (gasp!) then you’re risking a binge or less than optimal results in every way in the long run. My tip today is to plan out your foods and to schedule your meal times in advance so they aren’t a surprise. If you do this for 10-14 days, I promise you that you’ll be amazed at the changes in your energy levels, body weight, skin tone and everything else you are looking to accomplish this year.

Will you give this a try?

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How many of us get caught out when we need a breakfast on the run, or between meals?

How many crave a quick, easy snack and end up reaching for something we know doesn’t serve us just because it is convenient?

Here is a super fast alternative. It will only take you a few minutes to make on a Sunday for the week, or during your meal prep time.

They are even perfect for a breakfast on the go!

Today’s Recipe – Oatmeal Protein Energy Balls

Let me know if you give this recipe a go & comment below telling me what you thought of them…did you add anything to suit your tastes?

Instructions:

Add oats, protein powder, cinnamon and chia seeds to a large bowl.
Add in peanut butter, honey and vanilla extract. Stir to combine.
Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.
Slowly add in liquid 1 tablespoon at a time and using hands (get dirty!) combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won’t hold shape.
Roll into balls using hands.
Place in a container to set in the fridge for at least 30 minutes.
Store in fridge until ready to eat.

📝 Notes:
*Make sure it is drippy. If not you may need to add in extra liquid at the end.

Goals – Shmoals

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It’s a brand new year! I know it can be exciting to set up some awesome goals for the coming year, because what could be a better time than on a clean, fresh calendar year?

Just a second…

Before you jump into making promises that will probably start to stress you out by February 1st, I’d like to give you a few ideas that can help you succeed better than ever. These aren’t just annoying “expert” shared ideas; they are actually tips from my own experiences over the years.

I’ve been known (and still am) for getting super excited about a new idea and jumping in before I’ve even done little (if any) research. Thank goodness for my hubby (and his sometimes annoyingly “calm” judgment) who keeps me balanced as I get a bit off kilter with new ideas and new energy.

Seriously, I don’t like details. Like any details. I like basic, bottom-line information. This can be good for a strong start to most projects and plans…but not so good for finishing things up 🙂 That’s what my hubby likes to “remind” me when I jump into a new project (and some can seem downright insane to me later!). Thank goodness for different perspectives, right?

Back to my original point about taking time to reflect on the most important goals for us in the moment. I suggest sitting down to write out the one thousand and one goals you’d love to accomplish this year…and then let it sit for at least an hour while you walk away to get back to reality. When you sit back down at your list (bring a nice cup of coffee or tea with you to relax and reflect), analyze each and every goal on your list and take some time to honestly answer if the goal is something you’re invested in staying consistent to for the long haul…or is it merely another empty promise you’ve made before because you’ve “heard” it was a good thing to do?   #guilty

What are your goals for 2017? Just to give you more clarity on this clear-cut list of goals, I thought I’d share mine to see exactly how I cut out the crap and made some time to be very specific

Here they are (in no particular order):

  1. Blog more often. Writing is one of my passions and I start out every year, planning to commit to consistent blogging, only to fall off track after a few short weeks. I’ve realized my problem has been to “over commit” myself to blogging 7 days a week; every week for the year. That’s really overdoing it when I have a life and work to focus on too. That’s why, after some deep thinking and contemplating my past issues with consistent blogging, I’ve decided to commit to writing 3 days a week and planning my themes ahead of time. You are so excited right now, aren’t you? 🙂 lol
  2. Limit my to-do list. This goal sounds a little under-productive, right? But as I mentioned above, I get all excited about doing everything that my mind can absorb and then end up going off the deep end and wanting to jump ship (why the boating references?) when I realize I’m only human and can’t (let alone not want to) keep juggling so many items at the same time. The best way to curb my issues is to limit myself to a few projects at a time and set aside focused time to work exclusively on each throughout my week.
  3. Limit my one on one clients each month. Again, although I get excited to help umpteen people reach their goals and dreams, I can only realistically give valuable time and energy to a few personal people in a given week. I’ve set up a private online group to keep everyone supported along the way and I will commit to spending time in the group each week so that I can have the best of both worlds and help more people with less stress.
  4. Spend more time with my hubby and family. As the family gets older, my parental responsibilities lessen and this allows me to spend quality time that actually feels like fun! #imaginethat I am setting aside one on one time more often with my hubby and kids so that I don’t feel like work and social media take over our lives. (seriously, the next time you’re out, check out how many people are actually talking to people versus staring at their phones! #scary)
  5. Continue my fitness and health goals but allow more time to be spent in recovery. I have been loving my yoga practices more than ever and notice a huge shift in my mental and physical abilities when I take more time to be still and focus on stretching and resting. Too many of us have experienced aches, pains, injuries and fatigue and it will only help us live longer (and happier) lives by taking time to slow down and rest. More to come on that topic.
  6. Invest time again with my Beachbody family. This is the area that was in limbo this past year. For those of you who’ve followed my story, I’ve been a Beachbody “rep/coach” for just about 7 years now and have seen so many fluctuations and shifts in the past 2 years that I wondered whether to continue or just push forward with my training business. Funny thing happened as I pulled back from being a “pushy” network marketer and spent more time on working with my current and past customers; I actually felt less stressed and saw my income grow and stabilize again. #imaginethat I absolutely love our products and services but despised being lumped into the “network marketing” world so this issue has been resolved as I can now help those who want help and allow everyone else to find what works best for them. #winwin

So there you have it! My no-nonsense (and not that exciting or flashy) list of goals. As I look over these 6 areas of focus, I know in my heart of hearts that I feel happy and confident in being consistent with these areas and confident I can give each of these areas my full attention for growth.

 

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So now that I’ve shared mine with you; what are your goals and plans for 2017? Care to share in the comments below to make them more real?

How to stop struggling and eat healthy already!

Eating healthy can feel overwhelming and complicated and challenging. I found an article on the Team Beachbody Blog that pinpoints the 7 most common struggles when it comes to eating healthier and I wanted to share with you today. Hope it helps!

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We are inundated with options on how to eat; low carb, organic, whole grains, Paleo, vegan, keto, body type…and so many more it can make you give up before you begin. Which is the best option and why are there so many? You’re only interested in what works and you want results sooner than later, right?

Let’s first understand that it isn’t going to be a “quick fix” or temporary change; it’s going to take some effort but once you get over some of the struggles and create your own balance…you’ll be surprised at how much easier it becomes!

Let’s start from the beginning and keep it simple, ok? First of all, we are going to visit the 7 most common issues when it comes to healthy eating and how you can make it simpler to start now.

Issue #1: How do I eat healthy anyway?? 

I know it can seem overwhelming to start the healthy eating lifestyle if it’s something you’ve never done before. Which foods are healthy? How do you cook these foods?

First of all, take a deep breath and relax. You are definitely not alone in this area. When you start eating healthy, it’s normal to feel a bit unsure about some of the food choices and how they will taste. Will you like them? Will it be difficult to do? Where do you get the best products and how do you eat healthy when you’re eating out? It’s about starting slowly and taking it one step at a time. This is always the best practice to long term habits; as you have time to learn as you go and lessen the feelings that can overwhelm us when we are in a rush to do it all at once.

Start with a basic list of foods you can stock up on. (For my FREE 7 day Slim-Down grocery list and meal plan, click HERE) Then, each week, just add one new item or try one or two new healthy recipes until you start to find your groove. You’ll notice that you gravitate towards certain choices and once you eliminate (or cut back) on processed foods and sugary foods, your taste buds will be more interested in the natural flavors that healthy foods provide. I like to watch the cooking channel to gain some new ideas and browse through Pinterest or google for new recipes. The secret is to never get bored with your food selections so you don’t start to crave the unhealthy foods that you used to turn to.

Issue #2: But healthy eating costs so much more!! 

I know you’ve probably heard it before, or even said it yourself, “Fresh fruits and veggies spoil so quickly. Buying organic foods costs so much more. It’s just so expensive!”

Right? If you can’t afford to buy all organic foods, that’s totally fine! Be picky about the ones you spend more on.  Check out the clean/dirty produce list to help guide you to the best options. If you can’t afford to buy organic at all, choose the produce from the clean list instead.

Buying produce in-season can always help save money; and it tastes so much better too! Frozen fruits and veggies can also be easier on your budget and are just as healthy fresh choices (they are flash frozen at their peak of ripeness). Instead of using crushed ice cubes in your Shakeology or smoothies, use the frozen fruits instead. If you are tired of dealing with wilting raw spinach or kale leaves; add them to soups or use frozen spinach or chopped frozen kale instead.

I have a client who lives in Alaska and struggles getting in enough fruits and veggies because they have to wait for shipments to come to their area and purchase the foods before they are all gone from other shoppers! Talk about real struggles! But she gets it done with the frozen options and on a really bad period of low or no veggies/fruits, as long as she gets her Shakeology in – she is certain she is feeding her body the right nutrients to stay balanced. When there is a will, there is always a way! 😉

Issue #3: I hate grocery shopping! 

I totally understand this issue but have since come to terms with it as I’m a crazy coupon lady now! 😉 But for those of you who really do hate shopping, you have many options now! There’s online help to the rescue. Grocery stores deliver more frequently now and it’s easy as choosing the items from the online website. Amazon now provides a service with Prime Now and you can order on your phone or computer and schedule your groceries to be delivered at a time that’s best for you. Need I say more?

Issue #4: Unhealthy food marketing is everywhere now!! 

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All you have to do it scroll through Instagram or Pinterest and you’ll see crazy food recipes and pictures of double stuffed cookie dough pie dipped in chocolate or slutty brownie bars oozing with marshmallows – and so much more. The temptations can almost hypnotize us into feeling as though we need these items. There is never a shortage of candy, doughnuts or cookies at the office either. So what to do?

Why not start a new trend in your circle? Be the change you want to see in others. I find it so ridiculous the choices we continue feeding ourselves and the ones we love and yet, complain about our lack of control or our growing waist lines. We can take back control and provide healthier solutions in the office, home or at events. You can find healthy baked items online to take with you to the next birthday celebration, that next early morning meeting or during special get togethers. It gives you the option to eat better and not feel like you’re depriving yourself; and it also helps someone else make a better choice along with you.

Issue #5: I don’t have the time to eat healthy! 

This one is one I hear so often that I’m surprised it isn’t listed as #1! I know the thought of driving through the fast food chain drive-thru seems so much simpler than coming home and figuring out what to eat and how to make it. But can I share how much easier my life is (for me and my family) now that I’m meal prepping for the week on Saturday or Sunday? I even save so much money because I have all of the items I need on hand for the week in my weekly grocery store visit; instead of rushing back and forth when I realize I need one of this or that. All it takes is an hour or two on the weekend to meal prep and it saves you hours of time during the week. No more rushing around trying to figure out what to make for breakfast, lunch and dinner all week.

I create my weekly meals and write out the recipes, ingredients and head to the store. This all takes me about 2 hours max. I then spend time putting the foods away and posting my weekly menu on the refrigerator so I (and my family) know ahead of time what’s available and what’s being served. Need more help? Healthy meal planning is easier than you may think. In order to get started, Beachbody has some meal plans here to provide some great ideas.

Click here: Meal Plan Ideas

Or here: 90 minutes meal prep from start to finish

Issue #6: What if you make a recipe that doesn’t work for your family? 

This has happened more times than I’d like to admit but it’s true. I’ve made a recipe that I was sure was going to be a hit with the family; and even though I might love it, either the hubby or kids (or both) said otherwise. First of all, the ego is hurt but what about the food that’s left? It’s tempting to just go back to the choices they prefer and forget about cooking healthy forever! (melodramatic music, playing in the background)

But I have to tell you to stay strong and keep going. Try different foods or cook the foods in different methods. If you find you (or your family) won’t eat steamed broccoli, then try roasting it with some olive oil and salt sprinkled over. Just making some simple changes can do wonders for your taste buds.. and theirs!

Issue #7: You are fearful of missing out on the the decadent foods you love! 

When we feel deprived of foods (or anything, really), it makes us want those things more than ever. I recommend allowing your favorite foods every once in awhile; or at least a few times each month. If we focus on the feeling of being restricted, we cannot enjoy the healthy habits we are gaining. Eating healthy does not mean being absolutely perfect. That’s not possible. Choosing to eat healthy 80% of the time – allows us to enjoy some treats and “cheats” 20% of the time.

You can eat your pizza and brownies and cookies…just not every day!

What is your favorite treat that you don’t want to live without?

Free Yourself From Your Diet Forever

Have you ever been fed up with your weight highs and lows? Are you constantly searching for the next best way to lose the weight and keep it off?

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Ya, I’ve been there about a million times before too. It’s not a fun place to live and I decided one day to just stop living there.

Period.

I seriously decided that I had enough with diets and finally freed myself from the bondage they held over me. I fought for awhile on working out excessively for hours in the gym or running outside, to be the most shredded I had ever been…but then I realized that this type of intense living only fits the elite fitness competitors in their ON SEASON only. They have OFF SEASON weights and training periods too…and we tend to think that we need to look like the “perfect” (whatever that means) body day in and day out. Talk about fantasies!

This woke me up to being satisfied with feeling healthy, happy and then ultimately FREE from diets!

Wanna come? I’ll share how!

It won’t take long grueling hours in the gym, or even long hours working out at home. It won’t take starving your body or living off of carrot sticks and water. It won’t even feel as hard as you are imagining after you learn what works for your body and your life.

Bottom line? It’s actually kind of easy once you adapt to the changes and fire the old habits!

Now, in a few months time, the gyms and diet centers are going to be packed like sardine cans again. At least for a few weeks, or until everyone gets fed up with their all or nothing approach again. But guess what? That doesn’t have to be you this year! You can simply decide today that you are going to fire your diets forever.

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Think of what we are leaving behind: obsessing over calories and carbs or whatever the diet of the season is; watching the scale go up and down and up like a crazy bunny rabbit dance; losing 10 lbs (yay!) only to gain 15 back shortly after (BOO!) and thinking we are only worth as much as the size of our jeans.

It’s time to do the most crazy thing you’ve ever done and stop dieting forever.

Diets are now forbidden.   

I bet you are a bit terrified of this thought. Right? I know that I was. It felt like I was giving up on myself and the “control” I had on my weight. But there was never any control to begin with. It was actually a game of binge and purge over and over again. Which messes with our bodies, metabolism and minds and keeps us stuck in misery as long as we allow ourselves to be. Knowledge here is power, my friend. And today, you are going to be more powerful over your decisions than ever before.

My fear when I made the switch was that I would start to eat uncontrollably and the weight would skyrocket uncontrollably and then I’d be completely lost and ashamed.

That never happened.

It just didn’t. I stopped putting the focus on the scale, and — almost miraculously — my obsessive habits with food and my body started to melt away.

Granted, I was coming to the idea that balance, moderation, and loving your body were the key ingredients to a healthy, happy life — so I wasn’t starting from scratch.

But even so, it was almost surreal to me. It was actually working. I maintain my weight now, within a 5 lb range and never worry about holidays, travel periods or weekends anymore. I don’t even weigh myself at all so it’s amusing when I see someone after a few months and they say something like, “you’re soooo thin!” Funny thing is, I don’t lose weight anymore so this couldn’t be further from the truth. I’ve been 150-ish lbs (give or take 5 lbs at a time) for well over 10 years now. (exception during my fitness competition period of 6 months that I dropped down to the 140’s but cannot live that extreme without shutting down my body again)

Maintaining my weight was the best decision I have made on my body ever. I have been a group fitness instructor and personal trainer for over 20 years and you’d think it would be easy for me…but not so much! I dealt with the same stresses, emotions, cravings and struggles as anyone else. Knowing better but still being stuck in diet mentality only made me feel more guilty over time when I was struggling much like my clients.  I knew they thought it was easier for me so I would have to pretend I wasn’t struggling…but one day I decided to just tell them. I told everyone.

It’s hard for me too! I struggle like you do too! So I don’t look like I struggle as much because I’m much closer to my goals but it’s freaking hard for me too! 

That felt so much better!

Step 1: Tell anyone and everyone what you are doing and stop pretending that you aren’t struggling. Ya, I know it sounds crazy and why would anyone care; but trust me on this one. You’ll not only be holding yourself more accountable than ever but you’ll also be piquing their interest to follow along if you succeed because I’ll bet you that 99.9% of the people you tell are struggling in their own ways too!

Step 2: Clean out the garbage in your head!  At first, I was tempted to return to dieting almost every single day. When my weight would fluctuate (for a million reasons to which I understood but for some reason thought the facts didn’t apply to me); or when I felt bloated after a meal; or when I saw a picture of someone more fit and shredded than I was; or when I found my super small jeans in the back of my drawer (a size I thought meant happiness to me but really wasn’t healthy in the long run).

The pressure to jump back on the diet bandwagon was almost deafening.

I’d see an image of my thighs and think, “ugggh”. I’d hear conversations around me on joining the next detox or “after the holidays” purge and need to reassess my mind again.

Our minds are full of the clutter we’ve allowed to gather over the past 10, 15, 20 or more years. It’s time to decide whether we are going to clean it out or allow it to control our lives forever.

Truth? It takes time to clean out. Just like it took time to learn. I know we are all about instant change and overnight success but those aren’t even real so let’s just grow up and realize the ridiculousness of those ideas.

Loving yourself; mind and body, takes time. But it’s on the journey of finding your peace and love that the beauty happens.

I look back at who I was before and am shocked at how much I don’t recognize her. I definitely remember feeling helpless, hopeless and unhappy with myself but I no longer feel the negativity of those past behaviors.

Step 3: Move more and stop counting the minutes.  This one was tough for me to do after being a gym junkie forever, and still loving hard core workouts. But it’s in those days that I really don’t have the energy to push to level 10; or when I’m traveling; or life is a bit more stressful or my schedule shifts, that I start to panic about my workouts and being “perfectly” perfect about the reps, weights, time and intensity. Yes, these will always be important to me but in times of my life that I can’t keep up with longer and harder training sessions…I just do something.

I upload apps on my phone to track my walks and runs. I head out for a 30-45 minute session and it ends up NOT feeling like a workout but I come home sweating and happier than ever. Or I’ll put my music on and run through a few short circuits at home and just have fun. No pressure to hit a certain range or push to new heights…it’s in these moments that just showing up is the key to success.

The funny thing is, when the stresses or travels would end, I’d be longing to get back to my “normal” routine again and my body didn’t miss a beat because I had been active in the meantime and it actually helped me become fitter or stronger in new areas. Talk about a win-win!

Step 4: Give yourself time.  This step may be the hardest to accept at first, but once you do, you’ll be surprised at how much you change in your body – just by changing your mind. For me, it happened slowly. I was already within 20 lbs of my goal weight so the losses were slower than those that have more to lose but I wasn’t in a rush. I kept telling myself that this was my new way of life and that this would be more meaningful than the fast losses from my past (which only lead to fast gains so I had to remind myself of that truth). I ate normally during this time, and that was a strange feeling! No more cooking different foods for my family any more. I ate in the 2,000 calorie range but didn’t really count calories after awhile. I never restricted foods and I eventually stopped following any certain “plans” other than finding new ideas and recipes along the way.

It was more about listening to my body, using common sense (I did know better by the way!), followed moderation instead of overload or deprivation and made choices that helped me feel balanced, energetic and happy. I still allow regular “treats” for myself along the way too but it’s funny how much the treats have changed over the years too! 🙂

 

I’ve maintained my weight now and never diet. I am now happy with who I am, where I am and my size and weight are no longer a secret! Go ahead and ask me, I’ll be proud to share!Trust me, it’s worth it! 

Should you try life without dieting?

I don’t know. I’m not here to make choices for you. That’s your job.

I’m here to share my story and hope that it influences you in a positive way.

For me, breaking up with dieting was my way of letting go of a lot of negative behaviors and mental patterns I’d built up over the years. So I stopped dieting, but I also did a lot of inside work so I could stop doing a lot of other things, too (like hate-talking to myself in the mirror, ugh).

So, really, what I’m asking you to do is start your own  journey. Make a commitment to be kinder to yourself. To consider that changes made out of love and respect last longer and work better than changes made out of hate. Work on bringing more joy and positivity into your life. Then see what happens.

If you need more help, feel free to message me today and we can work one on one to help you succeed in firing your diet mentality and reaching your goals forever too!

KathyProFitness@gmail.com 

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Gluten Free Craze – Have you considered it?

Have you considered going gluten free?

One thing that makes me crazy is when I hear clients decide to follow the newest and latest fads because they have heard someone say that it’s the next “best thing” out there.
Really???

Let me take you back…back to a time, (if you are old enough to remember)to the 1990’s – when it was popular to eat low fat and high carbs. Remember that awesomeness? Yes, I do too. :p
Since then, our obesity in the US became an epidemic.

Coincidence? I don’t believe so.

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Once that craziness ended, then it was all about the Atkins diet and that had been originally popular in the 70s!! Carbs became the “bad guys” as proteins and fats were the secret to our success.

Or was it?

It’s addictive to think we can just cut out one food group and live happily ever after and now this popular fad is “gluten”.

Let’s begin with what gluten even is:
It’s a mixture of proteins found in wheat, barley and rye.

It’s true that gluten can be bad for some people. But it’s not a “diet” phase in any way.

People who suffer with Celiac disease have discomfort and fatigue and gastrointestinal issues. There are other conditions were choosing to eliminate gluten containing foods can help reduce symptoms and discomfort.

This has lead to more gluten free products being sold and now, a new diet phase emerged.

People who remove gluten from their diets notice, at first, that they feel less bloated. This is usually believed to be “weight loss”, as the scale shows a drop (and why I don’t allow my clients to simply refer to the scale for success. It isn’t accurate most of the time).

 

Binge and Move On Already!!!

Bloating can release due to the initial removal of gluten from one’s diet since it contains less fiber. Fiber attracts water for digestion purposes and this may cause some temporary bloating. Take away more fiber, take away the bloat.

This is an example of what we think is happening (IE: weight loss) is really another cause altogether (less water in the body temporarily).

Now there are ridiculous amounts of foods being manufactured as “gluten free”. I have to caution you here because manufacturers will advertise foods as “gluten free” when they had never even contained gluten in the beginning! Don’t fall for these scams!

Let’s talk about what needs to happen to something in order to make it “gluten free”- when it contains gluten. It requires heavy amounts of processing. It’s during the processing phase, that many of the vitamins and minerals are lost and leaves many foods with very little nutritional value. As fiber is now lost, many B vitamins are also lost.

Gluten-free breads now contain almost 1/3 less the amount of protein as gluten options and instead contain twice the amount of fats and that is made mostly up of saturated fats.

So should you consider going gluten-free? Only if you suffer from symptoms that can be eliminated from cutting out gluten. Not for weight loss.

What are those symptoms? Do you suffer regularly from:

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Gas – Bloating – Diarrhea – Constipation – Foggy mind – ADHD behavior – Depression – Abdominal pains – Headaches – Bone or joint pains – Chronic fatigue – and some other symptoms that can be diagnosed by a physician. If you are worried about your symptoms, consult your doctor and ask them to run tests for a diagnosis. There is a blood test called the tTG-IgA that is the most accurate to date.

Otherwise, stop looking for the next food fad and eat to fuel your body and goals today!

What are some of the popular diets you’ve tried in the past?

Should you weight train if you want lose weight?

Too many women believe that the only way to lose weight is to do tons of cardio. They decide to start jogging or take aerobic classes five or more times a week. But what tends to happen? They notice their bodies get a little smaller but there are still those “flabby” and “jiggly” areas that aren’t changing.

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Have you been there too?

Cardio is part of the solution; but not all of it! In order to achieve long lasting fitness and goals you can be proud of; you MUST work on weight training and flexibility training too. If you are afraid to lift weights heavier than 5 lbs over time, you are missing out on the best fat burning methods around!

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When you lift weights, you shouldn’t focus only on the scale. The scale doesn’t tell us what is happening WITHIN our bodies at any given time. (which can seem confusing but trust me here!) I like my clients to focus more on picture updates, measurements and clothing fit. The size of your body will shrink as you build muscle and shed fat, but sometimes that scale won’t shift as you’re used to when you’re focused on dieting and cardio only. How important is the number on the scale when you look hot and tight in your skinny jeans, anyway, right?

Here are 10 reasons you should reconsider lifting weights in order to reach your goals….

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1. You will burn more fat. When you do an intense weight-training program, your metabolism stays elevated and long after your workout ends and you continue to burn fat for several hours afterward. During your cardio exercise, however, you stop burning fat shortly after the workout.

2. It will change the shape of your body. I always thought that my genes were the biggest reason my body looked the way it did. It’s not completely true. With weight training, you can slim down, create new curves and help change the “I’m over a certain age and my body won’t change much more” mentality. And ladies, you will not bulk up by lifting weights! We don’t have enough muscle building hormones to gain a lot of mass like men can. If we focus on eating a clean and calorie deficit meal plan, we will burn fat.

3. It helps to boost your metabolism. The less muscle you have, the slower your metabolism will be. As women age, they lose muscle at increasing rates, especially after the age of 40. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long.

4. You’ll become stronger and feel more confident. Lifting weights increases functional fitness, which makes everyday tasks such as carrying children, lifting grocery bags, and picking up heavy suitcases much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.

5. It helps to build strong bones. It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.

6. It helps fight depression. You’ve probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and weight lifting has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Many women find that regular strength training, along with psychological treatment, helps lessen their depression symptoms substantially.

7. Improves sports fitness. You don’t have to be an athlete to get the sports benefit of weight training. Improved muscle mass and strength will help you in all physical activities, whether it’s cycling with the family, swimming, golfing, or skiing…whatever sports you enjoy most.

8. It helps to reduce injuries and arthritis. Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis.

9. Helps get our hearts healthy! More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Defends against diabetes. In addition to keeping your heart strong, weight training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.

Any questions?