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_

 

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!

Motivation Monday: Deeply Rooted

20120823-091151.jpg

You know, in my world I get the “I have no motivation” saying MANY times a day. I think it should be stated that when it comes to weight loss and fitness, motivation is NOT a factor at all.

Why do I say that? Well, motivation is a fleeting thing. Motivation happens when we see a picture of ourselves and want to change the exterior. Motivation comes when the doctor gives us bad news. Motivation is a factor when we watch the athletes battle for status and gold. Motivation will forsake you. Motivation will leave you. Motivation is NOT the deciding factor and therefore it is an excuse you should drop: RIGHT NOW.

What is the main factor in reaching your goals then? Preparation, planning, consistency and ultimately, habits. In order to change your life into what you want it to be, you must first change the habits that got your life right where it is now. If you fail to believe that, success is no longer an option but rather just a dream.

Habits keep your roots firm no matter what happens in life. There are few people in the fitness world who have firmly rooted habits. I have known many competitors who torture their bodies for a specific look only to binge after a show. I have seen athletes train for a specific distance, only to become true couch potatoes afterwards. These are people who are only driven by motivation. It is far worse to punish the body and then binge than it would be to carry that extra 10-15 pounds. Motivation can drive you further from your goals, not closer.

The picture above was taken on our family hike in Nashville. What struck me as beautiful is the fact that this tree was nearly uprooted, yet still very much alive. It’s roots were so firm that when the tree began to be forced over (most likely through a storm) the roots held it tight to the ground. Did the tree change? Indeed! It has become a refuge of strength for smaller animals and a fortress of hope for those seeking protection from the very elements which sought to uproot this grand oak. And here you thought it was just a tree….

When you depend on motivation, life will inevitably get in the way. Then it is far too easy to use the “unmotivated” excuse and get on the pity party band wagon. Find your roots! It takes decades for an oak tree to establish a root system, but it cannot grow up until it gets grounded. Set a firm foundation and stick to it. If you are trying to lose weight or increase your fitness level, find a program and believe in it. Don’t skip around and try to plant roots everywhere. Find YOUR root system, establish your foundation and let your goals grow from that point.

Set aside silly notions that only the motivated meet their goals! It is not the motivated at all, but the determined and rooted that reach each goal they have set for themselves.

Michelle