Category: Nutrition

Dietary suggestions and foods that give you energy and make you feel fabulous from the inside out!

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How to Grocery Shop for Healthy Food

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Grocery shopping for healthy food is a lot easier now more than ever, because healthy food is sort of popular – or at least more popular than it was about ten or fifteen years ago. But how do we know what is really healthy when we’re out grocery shopping?

There are so many things that look “healthy” on the front of the package. “No artificial colors”, “Gluten free”, “No sugar added”, “natural”, “low sodium”, etc.

To be honest, a lot of this is simply  savvy marketing skillz to reel you in.

Because health has become more trendy, food manufacturers are tapping into this trend with their clever marketing artistry. But just because it looks like it’s healthy, or alludes to the fact that it is with just the right wordage, doesn’t mean it is.

To read a little more about how this healthy (or not) food labeling and marketing works, read: How Food Packaging Claims Can Fool You by Sally Wadyka.

In the mean time, lets break this healthy, complex, grocery shopping business down into pieces.

First, you need to . . .

MAKE TIME TO SHOP

Rushing through shopping isn’t going to do you or the people you’re cooking meals for, any favors.

You need time to read labels.

If you don’t read labels, it is highly likely that you could be buying food that isn’t food at all.

HAVE A SHOPPING LIST 

No list means a waste of time and money.

It’s important to have a meal plan and a grocery list when you’re about to go grocery shopping. When it comes down to convenience later on in meal prep, it is a must! Plus, this saves money. I promise.

A shopping list is also important if you’re new to healthy shopping, because reading labels takes time. If you don’t know what you need and are reading labels, too, this could result in a lot of money out and wasted time and still very little to work with once you get back home.

READ LABELS

Some foods just aren’t really foods, and you won’t know this until you start to try to read the list of ingredients. (I say try because, half the time, something looks great until I try to read the label). These labels are usually either a mile long and I don’t have that sort of time, or a mile long and the print is too small, or a mile long and I can’t pronounce the list. I give up. Mile long reads aren’t my thing unless they’re written by J.R.R. Tolkien.

If it is a long list, either quit and put it back, or, if you really, really want the food and want to see if it’s really that bad, get Siri out and start asking your robot to define these crazy words, then decide if you still really want it. My guess is, you’ll probably start discovering some pretty interesting things about the so-called foods you’re eating!

I looked at the label of a cheap jelly just today, thinking I could save money. It didn’t have fruit or fruit juice in it. What? How is this jelly? It was full of multiple sweeteners, artificial colors, artificial flavors and things I couldn’t pronounce. Not at all a food. I definitely didn’t want my kids eating that!

If you don’t read labels, you’re likely to buy “foods” that are high fat, high sodium, high sugar (if it even has real sugar in it), highly synthetic, and highly filled with preservatives. Which, can and will add, high cholesterol, high BMI, high risk of heart disease, cancer, diabetes, etc. Nobody needs these sorts of highs in their life! 

Side note: don’t forget to teach your kiddos to read the labels! Better to start young!

WHOLE FOODS

Buy whole foods. Pre-packaged foods are always going to have longer labels to read, more preservatives, and are going to be more expensive, and almost always unhealthy. (Notice I said “almost” and this is where reading labels comes in handy! Some companies are actually getting better at making healthier pre-packaged foods). But this is rare. When I buy pre-packaged foods, it’s generally a “treat”.

Buy canned, fresh, frozen and dried goods that you can cook meals with, from scratch. Pinterest has endless amounts of recipe options. I use Pinterest all the time. When I find a recipe I like, I print it. (Because I’ve actually made boards for recipes and had some go missing, so if I love it, I just print it!)

MONEY SAVING

If you’re on a tight budget and have very little money to buy groceries with, this is when buying healthy food gets tricky (but not impossible). Because cheaper foods typically are not healthy.

Cheap, unfortunately is just that. It is cheap. I don’t mean that as “inexpensive”, I mean, low quality. 

This is when cooking from scratch kicks in. Buying whole foods is a must for health, and for the budget.

THINGS TO WATCH FOR

There are a few things I always keep a look out for.

One, is sugar. If it says sugar, I breathe a sigh of relief. So many so-called “healthy” foods say “no sugar” but have added synthetically made sweeteners that are far worse than sugar. (More on this later on in another article).

Sugar isn’t bad; too much sugar is bad. This is where one of the 8 methods of balance actively kicks in: say hello to moderation.

Artificial sweeteners, on the other hand, are just bad whether you eat a little or a lot.

Watch for artificial and chemical preservatives. These things are placed in your foods to keep them from going bad for a longer amount of time. Unfortunately, preservatives can cause chronic health problems, effecting your heart and lungs.

Watch for words you can’t pronounce, and use Siri when you are reading the ingredients of a so-called healthy food. It might not necessarily be bad, it might just be something you’ve never heard of before. Just learn about what you’re eating.

Watch for long ingredient lists, and also watch for mention of gluten-free. If you’re not gluten intolerant, eating gluten-free isn’t always better. Read Why Shouldn’t You Go Gluten-Free Part 1 and Why Shouldn’t You Go Gluten-Free Part 2 for more on why this may not be a good choice for you.

Other things I look for are added colors, and artificial anything.

Always only purchase items that say 100% whole grain/wheat. All flour is made from wheat, but not all are “whole.” It is possible to think you’re buying whole wheat bread when it is labeled “wheat”, when in fact, you are simply buying white bread with colorant in it that makes it look darker.

Know your foods. Read labels. Use Google to define things you can’t pronounce. Think whole, think fresh, think simple.

When you cook from scratch, your food will be purer, taste better, and will be a lot healthier.

Side note: keep in mind that when you cook and bake foods at home, your foods need to be refrigerated immediately after eating. Without preservatives, foods will go bad quickly.

If you still need help, I’m here for you! leave a comment below and share this post with your friends and on social media! You can find me on other social media platforms as well, if you’d like to see what’s going on with balance8life! I’m on (almost) all platforms: LinkedIn,  Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

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How to Reduce Belly Fat Naturally

and soul

How to Reduce Belly Fat Naturally 

How to reduce belly fat (naturally) is something that can be so frustrating and equally quite challenging! It is one of the most difficult things to do, no matter who you are.

People can lose weight, exercise, eat right, and can still just not be 100% satisfied with their tummy.

Today, I am going to give you a few tips on how to reduce your belly fat naturally.

weight management

OMIT 3RD MEAL

The number 1 thing I focus on when trying to reduce belly fat, is not eating before bed (this includes mid-day nap as well!) When I know I want to fit in a “skinny dress” a week ahead of time, I will not eat a third meal. Eating no later than 4pm is ideal for losing belly fat.

 

Photo by Edward Franklin

EAT FRESH

Maximize your fresh fruits and vegetables and lower the amount of fats and sugars consumed. Things that are heavy/dense and high in protein and fat, sit in the stomach longer and need a lot of digest time. Eat those earlier in the day and eat salads, soups, smoothies and low calorie foods late afternoon/early evening when you’re eating your last meal.

Photo by Anna Pelzer

 

NO SNACKING

Snacking adds belly fat.

I have known people that snack regularly, that have asked for help with losing that extra belly fat, but don’t think snacking is the problem. When I tell them to cut out snacking, I often hear, “but it’s just apples and carrots.”

No. Snacking. No matter what it is you are eating, if you want to reduce belly fat, no snacking ever.

“Only 100 extra calories daily are capable of adding 10 pounds per year to one’s weight”, Dr. Agatha M. Thrash, M.D.

To  understand better why it is that snacking and drinking other drinks between meals is not a good idea, read: Snacks and Eating Between Meals, an article written by Dr. Agatha M. Thrash.

One other thing to keep in mind as far as snacking goes, don’t eat while cooking. It can really reduce your appetite. Once you sit down to eat, you won’t eat as much, but you’ll be hungry before it’s time to eat again, and will be more likely to snack and eat between meals.

DRINK WATER

. . . but not with your meals.

“Many make the mistake of drinking cold water with their meals. Taken with meals, water diminishes the flow of the salivary glands; and the colder the water, the greater the injury to the stomach. . .The more liquid that is taken into the stomach with the meals, the more difficult it is for the food to digest; for the liquid must be absorbed. . . the enzymes necessary for digestion can function optimally only at body temperature. If the temperature gets either too hot or too cold, the enzymes can’t function well and thus digestion is slowed.” Dr. Agatha M. Thrash, M.D.

You should get 8-12 cups of water a day, and anything other than water between the meals is going to add belly fat. Getting 96oz of water in a day can be very difficult sometime, but I gotchu! Check out, How to Drink 96oz of Water in a Day, here!

If drinking water really isn’t your thing because of the lack of flavor, check out, 5 Ways to Yummy-Up Your Water.

 

detox for your mind body and soul

NO DAIRY

Dairy is one of the most popular culprits for causing water retention.

As we get older we lose the enzyme required to break down and process milk sugars, and as a result, this can cause bloating.

When Dr. Agatha M. Thrash M.D. talks about weight control, she says: “Eat no form of animal products.” Period.

Cheese is the one thing that can really cause belly fat. It is a high fat food that doesn’t digest well at all. If you want to have a particularly “skinny” day, stay away from cheese for at least 3 days prior to “skinny day plans”.

 

EAT TO LIVE, DON’T LIVE TO EAT

Food is fuel. Just like gasoline isn’t needed when the car  already has gas in it, our bodies don’t need food when we’ve recently eaten. Even when your car is on “empty” you can still drive 30-50 miles. Our bodies are the same. Fuel (food) is for energy and nutrients.

Enjoying your food is great, but it is not a need. The true “need” is simply the nutrients.

Before you eat (or drink) anything, ask yourself: Do I need this? Or do I just want this?

 

Food in blue bowl

CARDIO

Nobody just loves cardio. (Well, that’s a blanket statement, I am sure some people do). I don’t. But if you’re wanting to trim and slim the mid section, I suggest you start to learn how to fall in love with cardio, or at least tolerate it, because nothing is going to trim down the extra like a consistent regime of aerobic activity!

The key to getting cardio to work is, do it for more than 30 minutes, and do it no less than 4 days a week.

Low impact cardio is best for beginners, people who have had injuries, are overweight, have back or knee trouble, and for those who are over 50-60 and have not been physically active for some time.

Suggestions for low impact cardio are: swimming, riding a bike, and power walking.

For more on How to Get a Flatter Stomach, I highly suggest this easy to read article which offers more foods to stay away from, exercises to perform and other great things that help tighten and flatten that tummy!

 

maintaining weight

 

SabraIf you have any thoughts or questions, I’d love to hear them! Please reach out to me anytime! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

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Why is the Vegan Diet one of the Best Diets?

 

Why is the Vegan Diet one of the Best Diets?

There are all sorts of diets that claim many, many things. So why is the vegan diet one of the best diets for you?

Many fad diets do what they claim. The problem with fad diets is, they’re not balanced and are very unhealthy and cannot be maintained. For example, many weight loss “diets” are labeled “the 30-day diet”, etc.

So, what happens after you’ve followed one of these fad diets for 30-60 days, got results, but the diet has timed out? Where do you go after that? This is where people often end up gaining back their weight and feeling defeated. They don’t know what to do after the diet ends.

My goal is to help you find a balanced diet that lasts for life, maintaining your results, and makes you feel amazing!

The vegan diet is, not only healthy for life, but also balanced and can provide you with all the nutrients your body requires, to be healthy.

One of the reasons the vegan diet is one of the best, is because you can reach any goals on this diet, and do it healthfully.

Bodybuilding, powerlifting, weight loss, weight gain, muscle building, and competitions can be done on a vegan diet. Also, pre-wedding body contouring, modeling, pregnancy and breastfeeding are also attainable on a vegan diet. Simply maintaining a healthy, normal, weight, can be achieved on a vegan diet.

The vegan diet is not an extreme diet that cuts out or adds anything in access to gain quick results. It is a diet that puts the balance in your daily menu and can help you gain results at a healthy pace.

As I talked about in, What is a Vegan, I briefly went over ways to grocery shop, the importance of reading labels, and gave a list of what to eat. But I didn’t say why it was such a good diet.

Vegan eating cuts out all animal products, which immediately cuts out the disease that is so prevalent in meat and dairy products.

There’s no guaranteed way to prevent or cure diseases. There are, however, ways we can prevent and cure common diseases, and the vegan lifestyle is that.

Some diseases that can be prevented and/or cured on a vegan diet. To name a few: diabetes, heart disease, cancer, high blood pressure, menstrual difficulties, UTI, bowl irritability, heart burn, obesity, bad breath, acne, fatigue, and high cholesterol, etc.

The vegan lifestyle is the ideal way to be in the best place you can be, to maintain optimal health.

I have been a vegan for 39 years. For me, the benefits have really become apparent once I hit my 30’s. I have aged slower, started my period later as a teen, I never had acne,  and don’t have stretch marks from my pregnancies. I’ve never had heartburn, digestion problems, food poisoning, kidney stones, weight problems, and have never been on medication. I also have a lot of energy and and sleep great.

Unfortunately, I did inherit high cholesterol, but by cleaning up my dairy intake and adding cardio to my workouts, I haven’t had to be on medicine. (I say “clean up my dairy intake” because I did start eating dairy for a short amount of time).

The trick to being a healthy vegan is to maintain balance in what foods you put on your plate and how much you eat. 

I have known vegans who eat large amounts of fried foods, sugars, simple carbs, and very little to no rabbit food, that have struggles with their health.

Raw foods are very important for a balanced diet, regardless of dietary preference. You can be unhealthy on a vegan diet just as any other diets, so maintaining that balance between fresh and cooked foods, less sugar, more veggies and fruits, and less pre-packaged foods, is very important.

A balanced, vegan diet consists of:

  • Nuts and seeds (healthy fats)
  • Veggies (calcium, vitamins and minerals)
  • Fruits (healthy sugars)
  • Legumes (protein)
  • and whole grains (fiber, protein).

These foods offer way more than what I stated in the parentheses, but that just gives you an idea of what these foods offer.

I hope this helps, if you have questions, please ask!

And of course as always, please enjoy my blog by sharing it with your friends and family! If you have any questions, please reach out to me! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

 

 

 

 

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What is a Vegan?

What is a Vegan?

The vegan diet is one of the best diets out there, but what is a vegan, and how would one do a vegan diet? Some of you don’t even know what being a vegan means, so I am going to briefly tell you what it means, what you can eat, then I’m going to show you what to look for when shopping for groceries, and how to manage going out to eat!

What does it mean to be a vegan?

WHAT IT MEANS:

Veganism is a way of living that excludes all forms of animal exploitation and cruelty, from food, clothing or for any other purpose.

In the diet alone, vegans refrain from dairy, eggs, or any other animal product, in addition to meat.

Vegan’s choose to live this lifestyle either for ethical, environmental or health reasons, or possibly for all reasons combined.

WHAT TO EAT:

  • Fruit
  • vegetables
  • nuts
  • seeds
  • whole grains
  • legumes
  • herbs

These foods used in recipes can give you everything you need for fun, nutritious, delicious meals!

When you cook at home, which is the best thing to do if you’re truly wanting to be a vegan that doesn’t starve, you can use the above items to make pizza, casserole, burgers, meat substitutes, bread, salads, muffins, cakes, cookies, pies, cheese, sauces, mayonnaise, etc.

Being a vegan doesn’t mean you are giving up your life of yummy food experiences. It just means you are putting something better in the place of something unhealthy. The something better will have less unhealthy fat, zero cholesterol, a ton more vitamins and minerals, just the right amount of protein, fiber, calcium and deliciousness to satisfy your cravings.

GROCERY SHOPPING:

Always read labels to everything when grocery shopping!

I just want to say real quick, that I choose veganism primarily for health reasons. This is why I personally don’t include honey in my “don’t eat” list, but a lot of vegans won’t eat honey, either! I use honey a lot, in place of traditional sugar, though sugar itself is vegan.

It isn’t always easy to be a strict vegan, but it is possible, and it gets easier over time. It becomes second nature.  If you’re not used to paying attention to labels, you’d be surprised by how many “natural foods” actually have animal products in them.

Most grocery stores have healthy alternatives, but look online for health food stores near you. Whole Foods, small health food shops, and Amazon all have great alternatives if you’re looking for meat, cheese and milk substitutes.

THINGS TO WATCH OUT FOR:

The following items often have dairy and animal products in them when you wouldn’t expect them to!

  • Bread (milk and or eggs)
  • Beans and rice at Mexican restaurants (cooked in animal fat and chicken broth)
  • Natural, herbal supplements (often encased on capsule made of gelatin which is ground up animal bone)
  • Peanut butter (has mono and diglycerides in it, which is an emulsifier that helps blend oil and water, generally made from animal fat, but also can be made from vegetable fat as well. I prefer to buy natural peanut butter because it is simply peanuts and salt.
  • Crackers (mono and diglycerides)
  • Soups (creamy has milk, vegetable has chicken, or animal fat)
  • Boxed cereals (milk)
  • Pre-packaged oatmeal (milk)
  • Trail mix (yogurt covered raisins or m&m’s)
  • Spices (ground beef, etc.)
  • Ramen noodles and other pre-packaged soups (ground meat)
  • Vegetarian meat substitutes (egg whites)
  • Canned vegetables (meat chunks or broth)
  • Desserts (eggs, milk)
  • Drinks (milk)

And there are a lot more. If you notice, the common pattern here is “pre-made” not “homemade”.

Making your food at home is the key ingredient to ensuring that your food is 100% vegan!

 

The number one most important habit to get into, regardless of dietary preference, is reading labels! If you don’t understand what a word is, either leave the product on the shelf, or Google it to be safe.

GOING OUT TO EAT:

Depending on where you live, going out to eat can range from being super easy to being impossible!

When I visited California and the UK, vegan options were abundant while places in Texas and Louisiana are lost in time and don’t seem to understand the word vegan. Sadly, even a salad can be difficult to come by in these areas, and the best thing to do is do your research way before you go out to eat.

Ask your server. I used to be a server, and we don’t get offended or upset when you alter and modify your order. Ask as soon as you sit down, what options there are for vegetarian or vegan foods. Some servers know exactly what you mean and are very accommodating, others may not know and can find someone else to help.

As a vegan going out to eat, you have to get in the habit of modifying your food!

If your server doesn’t know much about the menu or what vegan means, my first go to is burgers. A lot of places now carry veggie burgers. Second is pasta dishes. Most of the time meat can be taken off of any salad or pasta dish. Next is pizza. Pizza is an easy fix if it’s not pre-made. Ask for marinara sauce. . . extra! And lots of veggies, with no cheese. Lastly are sides and salads because they’re not as filling, so I try to find something a little more filling than salad and a side.

Also, add-ons are great for vegans who have to take meat off. Sometimes it costs extra, but a salad with extra tomatoes or cucumbers, mushrooms and avocado really makes all the difference, and typically doesn’t cost extra if it already comes with it.

I am not allergic to dairy, I have made the decision to be a vegan for health reasons. So, if I am out to eat (which is rare – I make my food from scratch every day!) at times I will bend the rules and just make sure to ask that no cheese be added to my food, and of course I leave off the meat. Always. This way, it’s “mostly vegan” and I don’t have to nit-pick the heck out of my food. I feel at this point, it’s an okay compromise. But again, I rarely go out to eat. If I went out regularly, I’d suggest finding true vegan restaurants and making it a regular in rotation during the week.

Fast food: Know your fast food options. There are four main fast food restaurants I pick from: Subway, Taco Bell, Burger King and Moes. All of these have vegetarian options and leaving the cheese, sour cream and other dairy items off, is an easy fix.

COOK AT HOME:

The best option for saving money and following a true, healthy, vegan, lifestyle, is learning how to cook at home, from scratch.

I make my own granola, muffins and pancakes for breakfast, I make beans and rice, burritos, casserole, burgers, pizza, lasagna, etc. for lunches, and I also make crackers, soups, salads and parfaits, etc. for light dinners.

I was married to a meat and potatoes guy who hated vegan food, so I had to rise to the challenge of imitating the taste of regular foods in my vegan cooking.

The trick to vegan cooking is to utilize herbs, spices, natural oils and nuts for flavor!

Food has to taste good! The biggest mistake most people make when they go vegan is, they cook super bland. Also, they tend to leave out the legumes, nuts and seeds, which makes it like leaving the meat out of the meal. These foods are what gives your meals density and filler! Without them, you’ll be starving all the time.

Balance out your food groups, find good cookbooks, start pinning vegan recipes on Pinterest, gather your grub and make it happen! I have managed to fool many meat and potato eaters with the right use of ingredients. They didn’t even know they were eating vegan food!

I know you will probably have more questions about why a vegan diet is better than all the rest. That’ll be for another blog, and I’ll get there, I promise! In the mean time, check out my FREE list of 8 healthy snacks (below)! They’re vegan!

Please enjoy my blog by sharing it with your friends and family! You (and they) can explore balance8life anywhere! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

 

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Honestly, Will I Ever Lose the Weight?

Honestly, Will I Ever Lose the Weight?

 

Have you been trying to lose weight but just feel too tired, unmotivated and frustrated? Or maybe you’ve only been trying to lose weight mentally but haven’t actually gotten the energy up to put forth the effort to get on the ol’ treadmill.

Last week I did an article addressing the ectomorph body type (thin, high metabolism, struggles to gain muscle and fat). This week I’m going to talk about the endomorph.

The endomorph body type is bigger, has a higher body fat percentage, and is often pear-shaped. This body type has a high tendency to store fat. They also have a larger bone structure and because they store fat easily, they struggle with weight loss.

Endomorphs typically have a difficult time losing fat with just dieting. You gotta put on the tennis shoes and actually do work along with dieting, or you won’t see results very quickly. Along with the higher percentage of body fat, endomorphs also have less muscle mass.

Along with storing more fat than the average person, endomorphs also get tired easier and have a larger appetite which totally goes against weight loss!

The good news is, endomorphs are naturally strong and have great endurance.

Will power is going to be your biggest tool here, because these types like to take it easy, relax and chill. But you need to stay busy!

Blaming genetics is something we all do, no matter our body type. It’s an easy cop out when we don’t want to actually do something to make a change.

The best thing to do is be thankful for your body type. Every person has strengths and weaknesses, and not one person is alike.

I’m going to break this article into 4 sections:

  1. Training
  2. Rest
  3. Nutrition
  4. Supplements

 

  1. TRAINING

Cardio, cardio, cardio! You have to do cardio, and for at least 30-60 min 4 days a week.

As an endomorph, you have to realize that exercise must to be a lifelong commitment. It should be a way of life for everyone, but for this body type, it is your ticket to lifelong weight control.

Overtraining only happens when you repeat the same thing over and over without rest, or change. In order to keep this from happening, you should rotate between 3 or more different activities to stay active, counteract boredom, and keep the weight off, without overtraining.

  • Circuit training with very little break is ideal
  • When weight training, do high rep, low weight
  • Focus on large muscle groups
  • Avoid heavy weight training
  • Avoid low reps
  • After attaining goal weight – it’s okay to isolate muscle groups to build where you desire
  • Low impact cardio is important. Low impact cardio options include:
      • swimming
      • Hiking
      • Biking
      • Walking
      • Yoga
      • Pilates

  1. REST

Avoid excessive sleep.

Get up early and hit the ground running, literally. Put your workout clothes and shoes next to your bed and go for a brisk walk if you’re not ready to hit the gym first thing.

Wake up early, get up, and get moving.

 

  1. NUTRITION

Don’t avoid carbs, you need them for energy. Removing carbs can trigger sluggishness and fatigue. There are some carbs you should avoid. These are simple carbs. Eat complex carbs only.

Simple carbs are:

  • White (table) sugar
  • Corn syrup
  • Candy
  • Ice cream
  • Cake
  • All baked goods with white flour
  • Bread with white flour (you should eat a lot of 100% whole wheat/grain bread!)
  • Pasta made with white flour
  • (Most) packaged cereals
  • ALL sodas
  • etc.

For more details about what simple and complex carbs are, go to last weeks article, How to Get Gains When Gains are Hard to Get. 

If you completely eliminate carbs, you may find an increase in gastrointestinal problems and ketosis. The trick is choosing the right kind of carbs. Again, focus on complex carbohydrates.

Complex carbs like fruits, 100% whole grains, beans (legumes), and vegetables, including starchy vegetables like potatoes and tubers, are going to be your natural energy stimulants. You need these to keep your fatigue away! These foods won’t make you fat. It’s what you put on them that does that; so watch out for the butters, sour creams, oils, and other high fat flavors and sauces. Substitute those for homemade creams/sauces and dressings. (Search Pinterest for vegan creams, dressings and sauces).

Portion control is a must. Don’t eat until you’re super full. Only until you’re satisfied!

Lean protein. Beans/legumes are the best options, but if you haven’t embraced veganism or vegetarianism, stick to your white meats.

No red meats.

Add these foods to the top of your grocery list/weekly menu:

  • Oats
  • Beans
  • Brown rice
  • Veggies – especially green ones
  • Quinoa
  • Potatoes
  • Fruits
  • Walnuts and avocado for healthy fats
  • etc.

Don’t opt for limiting diets with less than 1200 calories a day because the insufficient caloric intake could put your body into survival mode and prompt it to hold onto fat.

  1. SUPPLEMENTS

  • ENERGY.  Before you down any pre-workout, it’s important to select energy sources that won’t give you a quick energy spike and then drop off fast after exercise.
    • A great option is botanically sourced energy, and moringa, combined. I use Weyland complimentary formula with botanically sourced caffeine, complete b-complex, and energy supportive herbs. The energy increase is gradual and there’s no energy drop, which I love. There’s nothing synthetic in this product, plus there’s no sugar, and it is much healthier for your body than the pre-workout drinks sold at your gym. (Just be sure to take it with food, or you won’t feel good!)
  • Moringa powder has 92 nutrients and 46 antioxidants and no additional supplements are needed when consuming moringa daily. Moringa is natural and there are no side effects it can be taken while on medication and is 100% safe.
  • BCAA’s. The Branched-chain amino acids – Luecine, isoleucine and valine – are essential. They differ from the other amino acids because they can be used for energy directly in the muscle without having to go to the liver to be broken down during exercise.
    • Plant-based sources of BCAAs include: pumpkin seeds, buckwheat, brown rice and cashews. You can also choose a plant-based protein supplement that contains BCAAs, such as Vega Sport® Premium Protein, which has 5 grams of BCAAs per scoop. I have tried some Vega Sport proteins and they weren’t my favorite. I just use cashew milk for my shakes, add my fave protein powder, toss in raw unsalted pumpkin seeds and a fourth cup of quick oats to my shakes. And then eat beans and rice. This does the trick.

Losing weight is hard.  

It takes time, patience and dedication.

But you will be rewarded. 

Love yourself, embrace who you are, and make you the absolute best you, you can be!

I’d love to hear your story! And if you have any questions, feel free to reach out. You can message me anywhere you’d like. I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to communicate best, you can reach me!

 

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Why Shouldn’t You go Gluten Free? Part 2

Why Shouldn’t You go Gluten-Free? Part 2

 

If the gluten free diet is so popular, why shouldn’t you go gluten free, too?

Last week I wrote about gluten free dieting and how popularity has attracted a lot of people to this diet. People have adopted the GFD thinking they are attaining a healthier eating lifestyle.

Only less than 1% of the population is actually allergic to gluten, which brings up the question . . .

Why do so many people go gluten-free? The simple truth? It’s popular.

So let’s take a look at what gluten-free means before we go too much further.

The gluten-free diet (GFD) is a diet that strictly excludes gluten, which is a mixture of proteins found in wheat, spelt, gamut, and triticale, as well as barley, rye and oats. 

I actually just learned about the oat thing myself. Apparently, there’s a lot of controversy pertaining to oats being, or not being, gluten-free because of cross contamination in agriculture. (insert the I don’t know emoji here haha)

So basically that is the WHAT in a nutshell.  (Above)

Celiac disease is one disease that true gluten-intolerant people have. Going on a GFD is absolutely necessary in this case.

But. . . celiac disease has not risen in numbers, although the number of people that have gone gluten-free has tripled, though the disease itself has not increased at all.

On foodnavigator-usa.com an article written by Elaine Watson said:

“According to a June 2013 survey of 2,000 adults commissioned by Mintel, 247 people said they ate gluten-free foods for reasons other than celiac disease or gluten intolerance.

Of these, 65% said they do so because they thought gluten-free foods were healthier, while 27% did so because they felt gluten-free foods assisted in weight loss.” (To read the whole article, click here)

Remember part 1 of this blog post last Wednesday, we talked about gluten being a protein, not a fat? Going gluten-free isn’t healthier and doesn’t encourage weight loss.

“Sarah Sleet, chief executive of Coeliac UK, which represents people with a coeliac, an autoimmune disease, admits that the industry has a problem with higher fat in gluten-free bread and bakery products.” ~ the dailymail.co.uk

A 2013 study found that 65% of American adults think gluten-free foods are healthier.  27% choose gluten-free products to aid in weight loss.

Although the gluten-free diet has been claimed to aid in weight loss for those with celiac disease, it may actually cause weight gain.

Weight gain has also been found in children on a gluten-free diet. A study of children on the gluten-free diet for at least 1 year found that the proportion of overweight children rose from 11 to 21%.

People think gluten-free eating is healthier. It’s difficult when everything we see on social media and TV promote health and gluten-free dieting all in the same place.

Manufacturers are appealing to consumers who identify the GFD (gluten-free diet) as natural and healthier. 

With the market capitalizing on these false assumptions, there’s a huge market in providing gluten-free foods. These foods are typically found in health food stores and on the health food isle. Unfortunately, this leads to the common beliefs that these foods are healthier.

The fact is, there is zero research that affirms the beliefs that gluten-free foods are healthier.

75% of consumers who do not have celiac disease or sensitivity to gluten simply eat these foods because they think it’s healthier, despite the lack of scientific research to confirm the validity of this theory. (Also bits and pieces quoted from above article by Elaine Watson.)

It makes sense that women like the GFD idea if they believe it promotes weight loss. Most people that are gluten free are women ranging between 20-39 years of age, but interestingly enough, the average age of gluten allergy diagnosis ranges between 40-60. (Yeah, I just found this out today. Kinda interesting!)

As far as overall health goes, aside from the fact that it’s not a weight loss thing, gluten-free dieting isn’t that healthy!

As a result of so many people going gluten free, there has been a rise in vitamin and mineral deficiencies and a rise in other diseases now because of the imbalanced diet.

Gluten-free processed grain products (e.g., breads, cereals, and crackers) are often lower in fiber, iron, zinc, and potassium. The gluten-free diet also may increase the risks for nutritional deficiencies, especially in B vitamins, iron, and trace minerals.

A 2005 survey by Thompson and colleagues did studies that showed that many gluten-free foods are not enriched and may be deficient in several nutrients, including dietary fiber, folate, iron, niacin, riboflavin, and thiamine. Other studies evaluating the nutritional composition of processed gluten-free products have demonstrated higher levels of lipids, trans fat, protein, and salt compared to their gluten-containing counterparts. (Ref. here)

In fact, gluten avoidance may be associated with adverse effects in people without proven gluten-related diseases, including the possibility of coronary artery disease. (But I will add that this is still being studied and is non-conclusive from what I have found).

It was also stated that there has been an increases in total cholesterol, high-density lipoprotein, fasting glycemia, and body mass index in a gluten-free diet.

The authors also found a greater-than-2-fold decrease in protein content of gluten-free products across more than 50% of all food categories.

In 2016 an article published by the US National Library of Medicine, National Institute of Health, said that there was a group of 82 people that were self-proclaimed celiac intolerant and had been “gluten free” for 6 years. They were asked to take a questionnaire to identify 17 common foods that should be avoided. Most of them (55%) reported strict adherence. No participant correctly identified the gluten content of all 17 foods.

I just want to remind you that I am not talking directly to those of you who are gluten intolerant or allergic. This is primarily written to point out that the gluten-free diet is not for the general population trying to find a healthier better lifestyle, or to lose weight.

 

. . . There are better, safer, healthier ways to feel better and lose weight. Gluten-free dieting isn’t the answer.

For those of you who are on a GFD and are allergic and now aware of the imbalance of nutrients in these foods, I want you to know that there are ways to still be healthy. If you are allergic and have to be on a gluten-free diet, carefully choose foods that can go along with your GFD that make up for the lack in the GFD.

A good sources of fiber in the gluten-free diet include fruits, vegetables, beans, and gluten-free grains, in particular buckwheat, quinoa, millet, sorghum, and teff.

Also, as a side note, people with diabetes who inquire about adopting a GFD should be informed about the potential nutritional risks of the diet for those who do not absolutely require it for the treatment of celiac disease or NCGS.

At the end of the day, if you are really wanting to go gluten-free, you should not experiment with the GFD without proper testing to rule out celiac disease. Talk to your doctor and educate yourself on how to have a balanced diet within your restrictions.

A GFD alone is not balanced.

balance in all things is key to success.

 

If you are gluten-intolerant, and have to be on a GFD, be sure you’re eating a balanced diet that includes what I mentioned above. (Fruits, vegetables, beans, and gluten-free grains).

If you are not allergic, I strongly suggest looking into what a balanced lifestyle really is. Read my articles; I will be giving some pretty good balanced diet suggestions for a healthy lifestyle and weight control, as well as mental and spiritual health. (We haven’t covered everything yet, but stick around, it’s coming!)

If you have comments or questions on this topic, or anything else, reach out! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to hang, you can reach me!

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Why Shouldn’t You go Gluten Free? Part 1

Why Shouldn’t You Go Gluten Free?

 

Gluten free dieting is the thing.  Why shouldn’t you go gluten free, too? All “health nuts” are doing it. It’s all over social media and the stars are doing it, so it must be legit, right?

Gluten free diets have helped a lot of people feel better. And a lot of people think that going gluten free is a good idea without talking to their doctor first.

Fact is, some of these people may not even be feeling better because of the gluten omission. It could be a wheat allergy or sensitivity, the salt in the bread, a completely different ingredient altogether. Or, it could be the day, hormones, or even a physiological or emotional association.

Unless you are properly diagnosed by a doctor for gluten intolerance specifically, there is absolutely no reason to go on a gluten-free diet.

Gluten doesn’t make you fat. And gluten is good for you if you’re not allergic to it.  Gluten is a protein found in some grains, primarily wheat. It is not a fat. (If you’re truly allergic, gluten can cause inflammation and damage, affecting your intestines mainly, but also other parts of your body. )

Gluten is a protein you need for muscle gains in the gym!

As a server, I witnessed the gluten free diet preference all the time. We even had a special gluten free menu because so many people were “gluten free”.

For those who aren’t aware of much that goes along with this diet, they just characterize gluten free as being healthy, and do it out of a desire to do better with their weight control and overall health.

But why? Do you really know what gluten free means? 

Going gluten free is simply eliminating a protein from your diet. Gluten free dieting should be considered for managing signs and symptoms of celiac disease and other medical conditions associated with gluten.
Celiac disease is when the small intestine is hypersensitive to gluten, leading to difficulty in digesting food. 

While waitressing, I always asked my gluten free diners, “Is this a preference or an allergy?” (For safety reasons, of course). After working at this restaurant for over a year, out of however many people I asked over this period of time, (and this was a daily thing), I can only specifically remember less than 5 diners saying it was a legitimate allergy.

The gluten free statement comes up a lot in conversations I have when people talk with me about health, dieting and losing weight. Often I find that the term is thrown out there just because they heard it somewhere and want to sound knowledgeable on health and dieting for health.

Sadly, our health is not a common taught subject, and in order to truly be healthy, we have to really dig for the truth if we want it.

What social media determines is healthy isn’t always healthy.

I encourage you to go find out for yourself, talk to health professionals, talk to your doctor, find scientifically proven studies, on what “fad” diets promise to accomplish. Make sure it’s aligning with your specific goals, as well as your complete health, before jumping in with both feet. You need to find out the what and the why for new, emerging fad diets. Because not all diets are fit for all people.

It’s time to stop believing everything you hear and actually educate yourself on what good healthy eating really means.

 

There are so many “diets” circulating through social media and the internet. If you hear it more than once, unless you go research and read up about it yourself, you’ll probably just assume it’s good!

What does good healthy eating look like? Is it the Keto diet? DASH? Nordic? Ketogenic? Mediterranean Diet? Vegan? GFD (Gluten free diet)? (Didn’t yo momma teach you not to believe everything you see on TV?)

An article published in 2018 by Benjamin Niland, MD, and Brooks D. Cash, MD, said that, gluten-related diseases such as celiac disease and gluten ataxia are rare conditions, affecting less than 1% of the population in the United States.

So why would everybody go gluten free if only less than 1% of the population is actually allergic to gluten?

WHY? Because it is popular! 

I’m going to continue this article next week, and I’ll warn you ahead of time, the next article about gluten free eating and why you shouldn’t do it, is going to be more “text book-like” in read-style because I’ll be including a lot of research and clips from studies done by educated people that actually know what they’re talking about!

I’ll be answering the real question on why gluten free dieting isn’t good for everybody.

Stay tuned NEXT WEDNESDAY for the rest of why you shouldn’t go gluten free… for health’s sake. (Unless, of course, you are truly diagnosed by your doctor with a gluten allergy!) 

Part 2 here

If you have comments or questions on this topic, reach out! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to hang, you can reach me!

 

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8 Best Protein Sources for Vegans

 

protein sources for vegans

8 Best Protein Sources for Vegans

 

Protein sources for vegans can be easier to find than most people would think.

When I tell people that I am a vegan, the first thing they seem to freak out about is protein; can you even get protein on a vegan diet? Sure you can! In this article, I’m going to show you the 8 best protein sources for vegans. 

Most people equate health and defined muscles to a large intake of protein. It is also common for people to think they aren’t getting enough protein. 

 

First, lets look at protein. How important is it, really? And do you have to have an abundance of it to be healthy? Is “enough” difficult to come by, and can you get enough, or can you even get any protein if you are a vegan?

 

The short answer is, protein is important, but not in abundance. And yes, you can get more than enough protein on a vegan diet. 

The average American consumes too much protein already. Add a liquid, high-protein, low-carbohydrate diet, and you could be in serious trouble. 

 

protein sources for vegansA high protein diet is toxic to our bodies.

 

 

 

 

Doctor Agatha M. Thrash, M.D. of Preventive Medicine, and founder of Uchee Pines Natural Health Lifestyle Institute, states that,“A high protein diet puts a tax on the liver, breaks down protein tissues, triggers a loss of calcium from bones, and leaves toxic residues which must be eliminated. Before elimination of these toxic residues, however, the body is often damaged so that it is more susceptible to a variety of diseases, including cancer and arthritis.” 

So how do we know when we’re getting too much or not enough protein?

 

Well, the dietary reference intake for protein is 0.8 grams per kilograms of body weight per day (USDA, 2010). When expressed as a percentage of total calories, the recommendation is that 10-35% of an individual’s daily calories should come from protein. 

Here is an example: 200 pounds is 90.7 kilograms. That is approximately 73 grams of protein needed for one single day. A meal that includes a bowl of beans (15gr protein) and brown rice (7grams), a side salad with spinach and quinoa (5 grams) and a few walnuts (4 grams), equals to an approximate amount of 31 grams of complete protein. This is a single meal. You only need that less than three times in your day to get more than enough protein for one day.* 

Protein, in its purest form and within the boundaries of a balanced diet, is important.  Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. Protein gives you muscle mass, makes enzymes, hormones, and other body chemicals. It also is an important building block of bones, muscles, cartilage, skin, and blood.

PROTEIN NEED BY ACTIVITY LEVEL:

Activity Level  

No exercise:

Type of Exercise

N/A

Protein Needs (g/kg body weight)

0.8 to 1.2

Light to Moderate

Cardiovascular

Resistance

1.2 to 1.6

1.5 to 2.0

Moderate to Vigerous

Cardiovascular

Resistance

1.5 to 2.0

1.7 to 2.2

But a little bit goes a long way. 

As a fitness professional and a vegan, plus a gym rat, I have done years of studies, research and training to witness and experience first-hand, that meat is not necessary, needed or even healthy, for appropriate protein intake.  

It is easy to get protein. Period. You don’t need as much as you think, nor is it as difficult to come by on a vegan diet, as one would assume. There is protein in almost everything, especially in legume, nut, seed and grain related foods. Accumulated over a day, it is likely to consume more than you thought, and more than your body requires. 

Where do you get adequate protein on a vegan diet? 

 

There are many foods that offer proteins, complete, and incomplete here are my top 8 picks.

 

 

Tofu ~ 27 grams of complete protein

1. Soy is a great source of protein for vegans

Soy products such as tofu, tempeh, and Edamame are among the richest sources of protein in a vegan diet with 27 grams of protein in one 14oz block of tofu. In Edamame there are 18 grams of protein in 1 single cup.  

Soy is also a complete protein, which means that it provides all the essential amino acids that our body does not produce on its own, making it essential to acquire them from your diet.

 

 

 

protein sources for vegans
Lentils ~ 24 grams of protein

2. Lentils are a great source of protein for vegans

Lentils combined with a whole grain, (making this a “complete” protein) provides the same quality protein as meat, with 24 grams per 1 cup (cooked).

 

 

 

protein sources for vegans
Quinoa ~ 4.4 grams of complete protein

3. Quinoa is a great source of protein for vegans

Quinoa is also a complete protein source, with 4.4 grams of protein per half a cup cooked. It can be used as a hot cereal, in salads, in casseroles, used in place of rice, and much more. Pinterest has tons of great recipes using quinoa! 

 

 

 

protein sources for vegans
Whole wheat ~ 16 grams of protein

4. 100% whole wheat is a great source of protein for vegans

Wheat has 16 grams of protein per 1 cup. 

In one slice of 100% whole grain bread, there is approximately 3.6 grams of protein per one slice of bread, depending, of course, on the size. Make that a sandwich and you’ve got about 7 grams.

A couple other grains that I often use are millet, which contains 6.1 g per cup and oats, containing 5.9 grams per cup.

 

 

 

Guava fruit ~ 4.2 grams of protein

5. Guava fruit is a great source of protein for vegans

Protein is mostly found in grains, legumes, nuts and seeds. But, some fruits also contain protein, guava being one of the highest, with 4.2 grams per one cup.

Other fruits that offer protein are Apricots (2.2 grams per cup), kiwi (2.1 grams per cup), blackberries (2 grams per cup), oranges (1.7 grams per cup), and bananas (1.3 grams per cup sliced).

 

 

 

Hemp seeds ~ 9 grams of protein

6. Hemp seeds are a great source of protein for vegans

This is one seed considered to be a superfood, containing 9 grams of protein per ounce (about a tablespoon). 

These seeds are a complete source of protein as well, delivering all nine essential amino acids. 

Hemp is high in potassium and magnesium, which are minerals that can help reduce muscle cramping. Perfect for those of us who work out regularly! (I toss these little babies in my shakes allll the time!)

 

 

 

Peas ~ 8.5 grams of protein

7. Peas are a great source of protein for vegans

Green peas contain 8.5 grams of protein per 1 cup. 

In addition to protein, peas are great sources of vitamins, and soluble as well as insoluble fiber.

 

 

 

Mung beans ~ 14 grams of protein

8. Mung beans are a great source of protein for vegans

1 cup of cooked mung beans has 14 grams or protein. 

These beans also have several healthy antioxidants, also have anti-inflammatory properties, are known to lower high cholesterol, thought to aid in reducing high blood pressure, as well as lower blood sugar levels and many, many more amazing health benefits worth their consideration in a balanced, vegan diet. 

BONUS. . . I couldn’t leave out Pumpkin seeds with 8.5 grams of protein per 1 ounce. (Plus BCAA’s! – I put a handful of theses in my shakes, too. Can’t even’t taste them.

So as you can see, protein is abundant in non-meat foods! I only listed 8 foods, but this list could be miles long, so I picked my faves and ones that are on the higher scale, but if you want more, shoot me an email here! I’m also on Facebook, Instagram, and Twitter, so wherever it is you like to hang out the most, follow and comment, ask and engage! I love talking about this stuff. 

 

*The amount of protein in vegan meal mentioned above depends on types of legume eaten, and amount of each serving consumed.

If you have comments or questions on this topic, or anything else, reach out! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life, so wherever you like to hang, you can reach me!

 

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Who Needs to Count Calories?

counting calories

 

Do you need to be counting calories to lose weight? Or stay the weight that you want to be at once you’ve lost the weight?

ABSOLUTELY NOT

Counting calories is not as important as making sure that you’re eating properly. Meal planning can help with this because with meal planning comes grocery shopping lists and thinking ahead.

Don’t shop when you’re hungry. 

For help on how to grocery shop for healthy food, check out my beginners guide here!

I will be the first to say that meal planning is a great…. Idea. It even works, for some people. But for some reason, I just don’t have the patience to cook a bunch of food, divvy it out and in proper portions, put it in labeled containers and plan out my entire week of meals.

It’s exhausting just to think about . . . in the traditional sense of meal planning, anyway. But I do meal plan. I keep it simple. I write down a vague idea of what I want for 1-2 meals a day for the week. Then I shop for just that week with those meals in mind. 

People ask me all the time, “how do you stay so fit? How do you stay so healthy?”

Well, it’s actually quite simple.

Proper nutrition.

I don’t like things to be difficult and don’t particularly have time for that. I cook in large quantities and make my meal plan very simple and leave it with some wide open space for change. Having an exact plan isn’t my thing. I like to have a basic idea. But I recommend doing what fits you best. If having it all planned out down to 3 meals a day, the type of salad you’re preparing, have it on a chart and printed with cute stickers, do it.

Since breakfast is the most important meal of the day, I take that seriously. Counting calories, doing portion control, making lists, and making meal plans, all of that can be great if you have the desire, the time, and the patience to do this, but again, it is not entirely necessary if you’re not into that.

What is necessary though, is to have a plan, of some sort, and then stick to it. Be sure that you have a variety of foods that include fresh fruits and veggies, complex carbs, dense, whole grains and plenty of naturally fatty things such as nuts and seeds.Fat burn

It is important to take the time to do some sort of planning. Counting calories shouldn’t be the focus. 

Proper nutrition is key to feeling and looking great. Overcomplicating it is key to failure.

Pay attention to what you’re eating; pay attention to eating at regular times in your day, and pay attention to how much you eat. Not in measurements, not in calorie counting, but in how you feel. Don’t eat until you’re stuffed, eat until you’re satisfied, and eat good, nutritious foods.

Counting calories is just a waste of time if your nutrition isn’t what it should be.

As we go on this journey together, I look forward to showing you how to eat for satisfaction and what nutrition really looks like; cause, really… who’s got time to count calories, anyway?

For more information on what proper nutrition looks like for vegans, I’ve written an article all about protein and where to get it! Go here for more.

Please feel free to comment below, contact me on social media and follow me here! I love hearing from my readers. 🙂 I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.