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 :)

Photo Mar 12, 4 21 19 PM

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.

20130403-133808.jpg

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

Ashampoo_Snap_2012.01.30_17h15m54s_008_

 

Ready. Set. GOAL!

I had promised that I would share my goals for the new year with you, and I hate to break promises :)

Ambitious goals are what keep life quite interesting in my opinion. These are the goals that begin as just a fleeting thought in the corner of one’s mind, but over time the thought becomes bigger and , in my case, flashier. I do love sparkle and believe everybody’s life could benefit from a bit more.

So, in the spirit of keeping it flashy I will share some of my 2013 GOALS with you:

  1. I am working towards a physical space of my very own. A gym to call my own :) THIS will actually not be as flashy as one may expect since I truly LOVE the feel of a good old garage gym.
  2. I do have physical goals to accomplish this year, but most fall in the realm of strength and endurance, not jean size or numbers.
  3. I have entered and will COMPETE in my very first fitness show this May! I’ll be sharing that journey with you as well.
  4. I will travel to Moldova this month, but have set a goal to travel to Africa this year as well…as often as I can :) I am partnered with Hopechest ministries and will continue to go where I am called, without questioning.
  5. I will finish 2 books this year: 1 is on weight loss and my specific specialty (keeping the skin tight!) and the other will cover my mission trips and tell the stories of the girls who have been caught up in sex trafficking. I will give a voice to those who feel as though theirs has been taken.
  6. In light of #5, one of my final goals is a publishing deal. Why? Publishers get the words to more people.

So, there are the majority of my goals. I always set goals for my personal life as well, working on relationships and growing in my faith daily.

The question I pose to you is “How big are your goals?” Do you stick to the “safe” goals? Maybe you hang around the ones that are a bit easier. Or perhaps you park over the same ones you’ve had for years, knowing if you don’t make it all will not be lost. Friends, those kind of goals keep you simply existing. What would happen if you believed that great things can happen through you? What if you set out to leave a few footprints through this life? What would happen if you decided to stop existing and truly LIVE life as loud as you could? Who might be affected? I’ll be honest, once you change your mindset to make a change, YOU will be the one to benefit the most.

Live out loud this year!

Michelle

Workout Wednesday! Total Toner Circuit

Grab some dumbbells and an awesome attitude and get ready to sculpt your booty fine!

Weight Loss Tutorial: Calories VS Portions

Hey guys!

I’m filming a series of weight loss tutorials and have been taking on questions from the world of losing weight. Feel free to comment with any questions YOU have and keep your eyes open for more videos!