Top 10 Nutrition Lies That STOP You from Losing Weight: Part 2

Welcome back as we finish out this segment on nutrition lies that STOP you from reaching your weight loss goals. Remember, if you’ve fallen for some of these lies there is still hope! It’s not your fault, it’s just good marketing :)

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6. Heart healthy whole wheat is for EVERYBODY.

Ask your best friend about that. Now, I in NO WAY want to perpetuate this gluten-free cycle we have been running around with just to lose weight, SO we’re going to discuss good old-fashioned facts.

Gluten is quickly catching up to dairy (lactose) in the areas of sensitivity and allergies.

Whole wheat is the largest source of gluten.

Signs of gluten sensitivity are CHRONIC digestive issues, abdominal pain, extreme fatigue, chronic bloating (ahem, weight gain and bloating are 2 very different things), constipation, diarrhea, etc.

Best option to find out if you have a gluten sensitivity: YOUR DOCTOR! Don’t go gluten-free until your doctor says this is your only option. Whole wheat settles well with over 85% of the population and helps keep cholesterol in check as well as provide a preferred source of energy. Gluten does not make you fat or cause weight gain….stop trying that excuse.

Realize that what works for your friends will most likely not work for you, so pay attention to your body. Wheat products, just like EVERYTHING else, require moderation.

7. Meat is BAD.

This is crazy. Why? We are steadily blaming new problems on old foods! Go tell your great-grandfather (the one that lived to be 100+ and ate bacon and eggs for breakfast every morning) that meat is the enemy and the reason why you can’t lose weight. Let me know how that conversation goes for you. The PROBLEM is our butts have gotten lazier, not that we’re suddenly failing in our carnivorous approach…but that’s for another day.

While meat itself is not the culprit, what we have done to it is appalling. If your meat comes out of a pop top can, you can totally blame that (though don’t call it meat please). The over-processing of foods has “convenienced” us into the health crisis we are now fighting.

What about the statements that meat causes cancer? Well, they aren’t scientifically backed. The tests that have been done conclude that it is the CHARRING of meat (crisp it UP!) not the meat itself. Your best defense? Stop burning your meat.

Studies DO support that unprocessed red meat does not increase the risk of cardiovascular disease or diabetes.

What to do? About 4% of people on this planet can get EVERYTHING they need from a strictly vegetarian diet. If you are the other 96%, remember that moderation (that word again) and portion control are key. Learn how to properly cook your meat and stay within your recommended portions to reap the benefits.

8. Low carb Diets are dangerous and ineffective.

Before it gets confusing, I’m not talking about Atkins here. The diet I am referring to is a lifestyle where lower carb intake is required based on the life you live. For example, a 3x per week fitness class taker needs far fewer carbs than an Olympic Gold Medalist specializing in endurance sports. For our purposes here, we’re looking at the 40/30/30 split of macronutrients (proteins, carbs, fats, respectively). Over 20 randomized controlled trials around the world since 2002 have found the following about this particular diet:

  • decreased blood pressure
  • increased weight loss compared to low-fat diets
  • increased HDL and decreased triglycerides
  • changed the pattern of LDL cholesterol from small and dense LDL to large LDL (easier for the body to utilize and dispose).
  • decreased blood sugar and reduced the need for medication in Type 2 diabetics.
  • Easier to stick to most likely due to increased satiety as opposed to low-fat diets.
  • Useful to fight obesity, metabolic syndrome and Type 2 diabetes.

What can you do to jump on the health train? Look into healthy protein sources and figure out how much you need per day to follow the 40/30/30 plan. This is the same plan that I give clients seeking weight loss as well as performance enhancement and overall health and wellbeing.

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9. “Healthiest” diets are low-fat, high-carb.

Interesting enough, the low-fat, high-carb movement came in around 1977…about this time is when obesity is charted. The irony is not lost people.

Bottom line: a low-fat, high-carb diet is hard to stick to for life, therefore it is not a lifestyle change. Once you deviate from the diet, BOOM, the pounds are back and they brought friends. This diet is also proven to be dangerous for those suffering from diabetes, metabolic syndrome and/or obesity. Ditch it. Moving on…

10. Sugar is BAD…due to “empty calories”.

False. You’re excited now right? Hang on: sugar is bad for MANY other reasons…oh, sad face :( Keep reading anyways.

Sugar contains absolutely ZERO essential nutrients.

Excessive, regular sugar intake can cause non-alcoholic fatty liver disease.

Sugar can increase insulin resistance, elevate blood sugars, elevate triglycerides, increase small, dense LDL, and increase abdominal obesity.

Added sugars in foods (check your labels!) have been associated with diabetes, obesity, heart disease and some cancers.

Important note: This does NOT include natural sugars found in fruits and even some vegetables. This sugar is processed and used differently, so hit up that fruit bowl people!

Second important note: PLEASE DITCH FAKE SUGAR! Splenda, Sweet n Low, etc. these are not recognized as a useable fuel source in your body. They are therefore stored in the nearest storage bin, AKA your belly fat, where they sit and play havoc all around. Diet Coke drinkers, step away, take a deep breath, go for a walk and remind yourself that just one calorie isn’t worth your mental and physical health.

So there you have the truth to the top 10 nutrition lies. If you have fallen prey to one or more, have NO FEAR! Information can be obtained to help you reach past the bull and into the light of what actually works. At the end of this year, I’m launching a system to help you reach your goals once and for all. It’s not a silver bullet or a magic pill BUT it will have you feeling magically well in no time. Stick around for more news and until then…

Peace, Love and Lunges,

Michelle

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Top Fit Tips for Reaching YOUR Goals

Happy Monday!

I hope everybody had a great weekend and is looking forward to a fit and healthy week :)

Monday is usually synonymous with starting anew: we start new diet, workout programs, lifestyle changes, etc. First off, you really don’t have to start over every Monday! If you find yourself seeking some lasting lifestyle changes, here are a few tried and true tricks to kick it into gear:

  1. PLAN AHEAD. How many times have you heard me say this? It’s only because it’s true. Take the time each weekend (it takes about 3-5 minutes) and plan out your workouts and meals. This way, you have them set. If you say “I’m going to try…” life will get in the way. If you make a date to workout, it will get done. Why? We all love to mark things off the to-do list. :)
  2. Set your workout clothes out the night before. Nobody wants to dig through their bundle of clothes each morning. Inevitably, your alarm will go off late or the kids will need a ride and those clothes will have to wait. So, set your clothes out the night before so you are ready for ALL the day may bring.
  3. Put your workout shoes in your way. Place your shoes where you’ll literally trip over them. This sounds silly, but it’s a great trick to get moving. Those shoes will taunt you until you get up and get it.
  4. Place reminders around the house. My half marathon training schedule hangs over my coffee pot. I put it there because it is a prominent place in my kitchen and I see it all day. This is where determination and dedication are grown into habit.
  5. Set reminders on your phone. Set a reminder every hour for drinking your water and set one once a day for your workout. It will get on your nerves, but it WILL change your daily habits.
  6. NEVER, and I mean never, underestimate a great playlist! Good music will get you up for and through any workout. I have a few songs that rotate freely, but right now I am really digging songs by Lacrae, Toby Mac, Britt Nicole, Newsboys, Third Day, Chris Tomlin, Saul Williams and of course, all my 80′s classics! LOL
  7. Pack your food the night before. You won’t have time in the morning and good intentions will not make time move faster. Pack the night before and feel better about yourself in the morning.
  8. Have snacks on hand at all times. Almonds can stay sealed in your car for a while and are great in a pinch, like traffic. You can also keep sliced veggies in your purse (just remember to take them out if you haven’t eaten them!) and THIS is where protein bars, or cereal bars such as Kashi, are a huge help. Think like a boy scout and always be prepared.
  9. Slash calories by ordering a-la-cart at lunch. Pre-prepared meals at common fast food places usually have the cheapest and less nutritious foods. Order your chicken and a side salad. Nix the bread from the sandwich and have them cut the chicken into the salad. As long as you ask nicely, most places are happy to comply.
  10. Keep your goals handy. PLace your goals where you can see them. In your house, in your car, on your back porch, etc. Make sure you are clear with your goals and that you have set SMART ones. Whether you want to drop 20 pounds or cut 20 second off your run time, YOU CAN DO IT if you put in the work on a consistent basis.

I hope these 10 tips get you started towards better health and wellness TODAY!

Until next time, have a healthy day :)

Michelle

Easy 2 minute smoothie

Seriously, not having time for breakfast is so beneath you as an excuse right?

Busy people simply need the right tools for the job :)

I like the mini blenders with the cups you can just take, but if you don’t happen to have that just run water into your blender and wash it when you get home. I won’t judge ;)

Ingredients:

1/2 banana

1 bunch spinach (a little larger than a handful)

6 oz almond milk (just eyeball it, there is no perfection here!)

6 oz coconut water OR electrolyte infused water such as Smart water

1 chopped peach

Throw, blend, go.

The bananas and peaches can be cut up the night before and either refrigerated or frozen for your consistency liking.

You get protein from the milk, you’ll get loads of energy from the fruit and coconut/Smart water, the spinach will give you the vitamin A needed and I PROMISE you won’t taste it!

Give it a whirl (LOL) and let me know what you think.

Need it sweeter? Drizzle a little agave nectar in :)

Michelle

Find Zen in Your Kitchen: Remake Your Dressings

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During the warmer summer months, salads become a staple for a few reasons. They are cooling, tasty, easy, and readily available. The only problem with salads are the dressings.
Don’t leave yet! If you’re struggling to reach your weight loss goals or simply wanting to be healthier, salad dressings aren’t off the menu.
If you eat out, simply ask for your dressing on the side and try to steer clear of the creamy dressings. Are there any Olive Garden fans out there? Sadly, that salad if the worst thing on the menu, sans the fried foods. The fat and calories are quite high for the nutrition offered. No worries! Simply order a house salad, dressing on the side so you can control the portion. Viola! You can breathe easy.
Now, in your kitchen there are loads of ways to play with your salad. If you’re making it a meal, try adding fish, chicken, beans, or eggs (not all at once please!). Put loads of color in your salad by hitting up the veggie bar or precut veggies at your local grocer. Got a sweet tooth? You can add fruits, both fresh and dried, moderately.
Dressings can be really easy once you learn your base. Pure extra virgin olive oil is a fantastic base for light dressings. Remember light refers to color in olive oil, not calories.
To your oil you can add balsamic vinegar, apple cider vinegar, or lemon or lime juice. Fresh herbs such as rosemary, tarragon, basil, oregano dill work wonders in light dressings.
If you like your dressings a bit creamier, try low fat Greek yogurt. This lends a creaminess without the saturated fats, plus you get a little extra protein. My new favorite dressing is a low fat, low calorie, high nutrient Honey Lemon Ginger Dressing. It’s so easy, anybody an whip it together.

Take fresh ginger (about a thumb length)
Peel and run through food processor to grate.
In separate bowl add:
1 tablespoon low fat lemon Greek yogurt (I use chobani)
1 tablespoon natural honey
Mix together with ginger, toss with salad

This dressing can be saved in a container in fridge for a week.

One other wonderful salad topper is hummus. Simply take your hummus of choice , toss into sturdy greens like arugula or kale, add lemon juice and a little olive juice (from jarred olives) and mix. Top with a few olives and some colorful peppers for a satisfying and super quick lunch.

Always remember to be flexible in your kitchen. Try different things and learn what works for you. If you come up with a rockin recipe, share it! And always have a healthy day!
Michelle