To be, or not to be.. Gluten Free

Did you know that only about 1% of us need to be on a gluten free diet? The main reason is because of an autoimmune disorder called Celiac Disease.

Most people do not have to worry about gluten and SHOULD eat whole grains as part of a balanced diet.

Now I personally know many people will argue with me on this point and have many things to say about cutting out gluten. But I got my research about this topic from an article from Jillian Michaels. And I’m sorry, but she’s pretty much my Role Model and I look to her for advice (Not personally.. .ahahah I wish!!)

She states that in recent reports the gluten free market in North America was $4.2 billion!!! There are other reports out there that indicate that healthy people are spending their money on gluten free products that they don’t need.

I know when I go grocery shopping I see all these products everywhere I go. What’s gluten? Why do people try and stay away from it? Read below.

Gluten is a protein found in wheat, barley, and rye, and it’s a common protein source and processed food filler. In fact, you’ll find it in many foods, medications, and everyday items — not just your bread and cookies. Other foods like cereal, soy sauce, whey products, alcoholic beverages, such as beer, and even beauty products, such as lip balms, may also have gluten in them too.

There are some people — about 1 in 100 — who suffer from an autoimmune disorder called celiac disease whose small intestines cannot process gluten properly and it causes a serious response in their digestive system. Unless you have celiac disease or are allergic to gluten, going gluten-free will not give you no additional health benefits.
 
I know there are many people out there that experience bloating, cramping, headaches or some sort of other discomfort after ingesting foods that contain gluten. 

This would be a matter of having a gluten allergy or non-celiac gluten sensitivity. In this case, talk to your doctor!! This would be a case where you may want to avoid products with gluten in them!

HOWEVER, guess what? The average person will not get any additional health benefits by going Gluten Free. These products may even be less healthy unfortunately. There was a study that was done here in Canada regarding gluten free and regular grocery items. They compared 56 ordinary grocery items and gluten free products. What was the outcome? It’s crazy. The gluten free products were a whopping 242% pricier than the gluten containing versions!!

Believe it or not, gluten is NOT harmful to your health and guess what? It is not making you gain weight. I know it’s easier to think that Gluten Free products are a better alternative, but you’re wrong. (I KNOW, how dare I tell you you’re wrong..lol) Gluten is found in many whole grain foods that have a wide range of vitamins, minerals and fibre that are very important to a health diet.

People who eat 3 servings of whole grains a day are 30% less likely to develop type 2 diabetes. The best way to control your body sugar levels throughout the day and to avoid diabetes, you need to have the right mix of healthy carbs!!

Whole grains are also the vehicle for many of nature’s disease fighters, like phytochemicals (Wth is that? Phytochemicals are chemical compounds that occur naturally in plants. Some are responsible for color and other organoleptic properties, such as the deep purple of blueberries and the smell of garlic.) Without these foods, we’d be prone to cancer, heart disease, and more. So when you’re cutting out gluten for no real reason, you’re losing all of the nutritional benefits found in foods with gluten.

Gluten-free foods aren’t better for your health. Don’t be fooled — gluten-free doesn’t automatically mean “low calorie” or “healthy.” In fact, gluten-free foods are not only more expensive, but full of extra calories and sugars to make up for taste and texture when alternative products are swapped. They also tend to have less fibre than their gluten-containing counterparts. Unless people are careful, a gluten-free diet can lack essential nutrients since a lot of the gluten-free products tend to be low in B vitamins, calcium, iron, zinc, and magnesium. Another rule of thumb, don’t confuse “gluten free” with “low carbohydrate,” some gluten-free pastas are actually higher in carbohydrates than regular pasta.

Weight loss comes from balanced, healthy diets — gluten free or not. When you’re trying to lose weight, the key is to make conscious choices about eating whole, real foods and getting produce without pesticides, and meat without hormones and antibiotics. If you need to go gluten-free, consult your doctor or a nutritionist to determine the best eating plan for your lifestyle, but in general, select more fruits, vegetables, lean meat and more naturally gluten-free grains, like brown rice or quinoa. Also, keep in mind that some gluten-free foods can be processed in factories that also process gluten foods leading to cross contamination.

If you want to lose weight, you shouldn’t cut out an entire nutrient in your diet, such as gluten. Save money and focus on creating a calorie deficit while eating a variety of organic, nutritious foods and exercising regularly in order to maintain a healthy lifestyle.

Hope this helped you if you have been back and forth whether or not to go gluten free!
Have a wonderful Monday!

-Danielle

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Vulgar, but true :)

 

 

 

 

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Should you eat before a workout?

MYTH: Never Eat Before a Workout

The Truth: You should always eat something before exercising so your body has enough fuel to power through your workout.

The rationale behind this widely accepted myth is that forgoing food before exercise will force your body to burn more fat during your workout. This is a big, fat lie: Starving yourself before exercising can actually be detrimental to your body. Let’s get to the bottom of this fitness myth once and for all.

You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy. A recent study published in the Strength and Conditioning Journal looked at cyclists who ate before they trained versus those who fasted before they trained. The amount of fat burn was the same for both groups, but those who had trained without eating first had 10 percent of their calorie burn come from protein — including their own muscle mass. You’re trying to buildmuscle, not eat away at it!

Your body needs energy to perform at a high intensity.You know I’m always saying that I want you to work out as hard as you can for as long as you can. How can you do that if you haven’t properly fueled your body? Think about it this way: Would you drive a car without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten anything, your workout won’t be as intense as if you’d fueled up beforehand, not to mention that you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.

You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you eat something 45 minutes to an hour before training — you’ll have more energy and endurance to work harder, burn more calories, and improve your muscle tone. Aim for something with carbohydrates and protein. Here are a few quick, healthy ideas: a whey shake, low-fat yogurt with berries, or a banana or apple slices with natural almond butter.

The Bottom Line:

You should always eat something before a workout. I’m not suggesting you pig out. A small, healthy snack consisting of carbohydrates and protein will properly fuel your body for a killer workout.

Should you weigh yourself everyday ?

MYTH: Weighing Yourself Daily Will Help You Stay on Track

The Truth: I recommend that people weigh themselves once a week, at the same time every week. Weighing yourself every day can have a negative impact on you.

 For so many of us the scale is a source of stress and self-loathing, but it really shouldn’t be. Don’t think of  the scale as anything other than a compass — something we use when losing weight to keep us going in the right direction. It tells us what’s going on with our bodies so we can effectively modify our regimen to ensure continued weight loss. It’s just a tool — no more and no less. So how frequently should you consult it? Here’s my opinion on the topic:

Your weight varies throughout the day. Not only does your weight change every day, it also changes at different times through a single day, so there is no point to weighing yourself every day — and definitely not multiple times a day.This is because of body fluid fluctuations — you might be retaining water from too much sodium consumption, or you may not have gone to the bathroom yet (gross, but true). All of these things affect your weight. The issue with checking the scale DAILY, is that minor fluctuations can freak people out — or discourage them from their weight-loss efforts. Instead, take photos, body measurements, and judge yourself by your fitness endurance and how your clothes are fitting you.

To use the scale effectively, you should weigh yourself once a week. I want you to weigh yourself once a week at the same time, on the same day of the week, wearing similar clothing, and most importantly, ON THE SAME SCALE.  Weighing yourself just once a week will give you a more accurate read — you’ll allow time for the scale to actually show weight loss. The number on the scale will help you figure out if you need to make adjustments to what you’re eating or how you’re exercising. Keep in mind that half a pound to two pounds is a realistic weight loss so don’t expect drastic results.

NEVER weighing yourself is a bad idea. Are you one of those people who doesn’t weigh themselves all year, and then finally steps on the scale at their annual physical? This isn’t the right way to go either! Never weighing yourself and, instead, determining how “healthy” you are by how you feel, isn’t the best method. To know how healthy you are is to know that number on the scale. If you’re in maintenance mode (and not trying to lose weight), I’d still suggest you weigh yourself once a week, or at least twice a week. Your weight is a total picture of your overall health, and it’s good to keep tabs on yourself 

The Bottom Line

Confront the scale and find the right day for your weekly weigh in’s and stick with it so it turns into a habit

GET REAL WITH YOURSELF!

Get real with yourself!

I personally know that it’s easy to let the media – and the world – dictate how we think we should look and feel.  It’s time to stop and get real!

We have to know that the first step on the road to total health and living our best lives is simple: We can’t achieve success if we’re not moving toward something.  So, before we do anything else, we have to set goals!  Sounds easy, right? Not so fast. It’s easy to say to yourself that you want to look like an ac­tion hero or a supermodel. It’s a little bit different to arrive at an ultimate goal that’s both ambitious and attainable.

What’s attainable, you ask? In our day-to-day lives we’re bombarded with images of supposed perfection and beauty all the time; it’s easy to let the media and the world at large dictate how you feel you should look and consequently how you feel about how you do look. That’s got to stop.  Trust me, I’m the first one to compare myself to others – it sucks! It doesn’t help with my own self love and self esteem.  It’s time to forget about those articles about how to get Jessica Biel’s tush, Kelly Ripa’s arms, and Matthew McConaughey’s rock-hard abs. Forget them! Even Cameron Diaz doesn’t look like Cameron Diaz. Most of the photos we see in magazines are shot after hours of hair and makeup sessions, then air­brushed to perfection.  It’s called photoshop.  I can easily alter a photo and make myself “perfect. Trying to live up to these impossible standards will lead you down the road to poor self-image, self-loathing, and disorders like anorexia and bulimia.

Find Your True Shape

I looked online to find the different body shapes.  Here’s what I found.  So what is a realistic expectation of an ideal you? Below are three basic body types — identify the one that best applies to your body. It’s important to understand your shape and what you can and can’t expect from it.

  • The apple shape. The apple tends to store fat in his or her upper body, so if a person is carrying extra weight, it’s usually around the belly. Fat stored in the upper body can lead to cardiovascular disease, so it’s important for apples to be health conscious. Apples have evolved to store fat in this way to adapt to long periods of famine.
  • The pear shape. Pears are almost always women and hold the majority of their fat in the lower body: hips, butt, saddlebags. This shape has evolved because fat stored in these areas aids in fertility. This type of fat isn’t as much of a health risk as ab­dominal fat, but it can be harder to lose!
  • The proportionate shape. Lucky proportionates have fat cells dis­tributed equally throughout their entire body. When they gain weight, they gain it everywhere. When they lose weight, it comes off evenly.

After identifying your shape as one of the three basic types, you need to es­tablish a realistic weight for your specific build.  Just google BMI chart, it’ll help you see what your ideal weight should be for your height.

Setting and Realizing Your Goals

Now that you’ve got an idea of what your shape can look like and what your goal weight should be, visualize it! Imagine in great detail how you’ll look and feel, the many ways in which your life will be different and, yes, bet­ter. I recommend keeping a food and exercise journal.  Track your progress and write down goals.  Use it every day so you’re inspired to work through your issues and toward your goals, rather than avoid your problems and stay in neutral.

Meditate on your daily goals every morning to give purpose to your day. And every night before you go to sleep, think about your vision of the ulti­mate you — strong, healthy, and happy. Reaffirm your belief in yourself and your goals, and you’ll find yourself taking the active steps needed to achieve them.

I just want to thank Jillian Michaels.  I got this info from her site to help you all out!

It’s December 1st

To tell you the truth, I’m terrified.  This is why it’s December 1st and I’m finally starting my Fit by 30.  I originally started November 25th.  But with different things happening, I easily got off track and back into my normal habits.

As many of you know, I’ve made a goal to be Fit By 30.  Sure, I still have a goal weight in mind, but my main focus in this journey is to become physically fit.

I want to be able to run without being short of breath.  I want to be able to keep up with my son when we’re outside playing.  I want to go to the gym and not feel intimidated by those around me.  I need tunnel vision when at the gym.  I find I easily get distracted while at the gym.  I’m constantly looking at other girls wishing I was their size.  Why do I do that?  Why am I so consumed with worry?  I’m constantly worried about what others think of me when they look at me.  I struggle with my own self image.

But it’s going to stop.  Today was an off day with foods – not that I ate horribly, I didn’t have an appetite.  So I didn’t really eat.  I ate an apple and dinner.  I’m heading to the gym later tonight.  Will ensure I have a good post workout snack afterwards.

I’m excited for this journey though.  I haven’t weighed myself.  I’m unsure if I’m going to weigh myself or not.  It could be that I’m simply in denial that I’ve gained A LOT of weight back.  It could be that I’m quite scared to see the number on the scale knowing that I once got down to 169lbs.

But why does it matter?  Seriously.  I need to ask myself why it matters.  I’ve come along way, I need to be happy.  I need to accept that this year has been full of bumps in the road.

January I lost my Aunt to cancer.
July I lost my Nan – my best friend – to conditions still unknown.
Unfortunately, I’m still grieving the loss of my Nan.  I have accepted she’s no longer here, but it doesn’t make it any easier.  Since July, I’ve been trying and trying to stay on track and make good choices.  But unfortunately, sometimes I truly just say to myself “fuck it”

HOWEVER…. in my heart there’s still that voice that says “Danielle, you’ve come so far, why are you giving up.  Your Nan would NOT want you to give up.”  So, with that, I keep going.

So, it’s December 1st.  My 30th Birthday is March 28th.  I’m going to do it – you watch!!  I’m going to utilize this blog to keep you all updated on my progress.  I’m still going to post advice, workouts and other blabbings I feel like to keep you all entertained.

The ones reading this mainly are the ones who have been supporting me along the way.  Yeah, it’s been a long time coming.  But 2014 is going to be my fittest year yet.  No more “I’ll start tomorrow” or “I’ll get back on track next week.”  All of that ends today.

It’s only me who I’m hurting.  My close friends and family don’t care what size I am – they love me either way.  It’s me that is unhappy with the way I look.  It’s myself who wakes up each morning and looks in the mirror and disappointment immediately showers over me.  I know it shouldn’t be that way… but that’s just what happens.  It’s time I get back to my old self.  It’s time I realize my potential once again.

My career goals are to become an actual health coach.  Any one can call themselves a health coach, it’s hard work and dedication that actually makes you one.  So here I go.  I’m going to put forward the work that will help me become the health coach I know I can be.

I know my potential… just time to dig down deep and bring it to the surface.  I want to shine!!!!

I was born to MOTIVATE! I was born to INSPIRE! I was born to LEAD!
I wasn’t born to give up.  My Nan would not let me give up if she were still here, so I’m sure she’s rooting for me up in heaven.  I know she’s that little voice inside my head saying “give it one more chance”