Have you ever tried to balance on one foot while holding onto a chair? Are you truly balancing? Balance doesn’t happen until we let go. I didn’t say balancing means you will never fall or that it is perfect the first time. But balance can’t be learned while holding onto a chair and never letting go.
Every day, we are subconsciously, and consciously, fed with things that are either overly perfect, or dramatically devastating. When comparing real every day life to either of these, real life becomes very weighty, and starts feeling out of control. It’s difficult to maintain balance in our minds!
The things we have to do, the lists we have to check off, and the deadlines we have to make, are physically easy to see, to touch, and to organize. But what about our inner peace, our minds?
Blogging about health and fitness keeps my mind focused on my own health and fitness. It makes my weakness super, glaringly clear, and in my face, all the time.
I know how to juggle mom life, follow a routine, change it up when I get board, workout at home, eat healthy, and drink plenty of water. I know how to make sure I am getting the right amount of sunlight for my vitamin-D and fresh air to calm my soul. I know how to meditate and “clear my mind of the clutter”, but. . .
. . . knowing, and doing are two different things!
It also reminds me that, no matter what I say, or what I do, real life is real life. It is easy to skip things when nobody is watching. But it’s also not that hard for me to do the do. What is hard for me though, is chillin’. (My boyfriend told me this yesterday).
I’ve had a rough past 5-6 weeks. I’ll just be honest. Even doing the do has been more difficult than usual for me . . . the mind clutter has been hefty!
The lack of balance between work and play.
That’s my problem.
Yesterday my boyfriend freed me of my chores and motherly duties and told me to go do something for me.
I decided to go hiking, but I was really upset when I walked out in nature and couldn’t quiet my mind. I needed to meditate, clear my mind, and let go of the tension, but it just would not happen. I ended up driving home early, frustrated and disappointed.
When I walked in the door, the house smelled glorious. Dinner had been made, the floor had been vacuumed and the dishes had been done. There wasn’t anything that I had to do. Suddenly, all the tension left, and clarity came. I thought how strange it was that it happened at home, once I returned. Not in the woods, not on my drive, not while I was alone.
Balance happens when we let go.
I expected and tried to create balance at a certain time, in a certain place, and in a specific way. When it didn’t happen, I thought, well this isn’t working. The fact that I was upset that it didn’t work made it even more frustrating. But when I got home and quit trying, it happened.
Now I’m not saying to quit trying. I’m saying, let go. Let go of the crutch that keeps you from gaining that strength, that inner peace, that center focus. We have to let go of what we lean on, of what we are holding onto that is keeping us back, before we can grow stronger in the next phase of our life, of our strength…
Working out at home is how I got started, but I’ma let you know right now, that it is a 100% self-motivated and self-commitment sort of undertaking. If you’re down for that, keep reading! This is how I did it for 6 years, alone, with 5 kids.
Always remember: #MomLife happens!
I started my fitness commitment when I was 30, a couple years after I had my last kiddo. I didn’t have a single clue what was about to happen. I didn’t have money or time for a gym membership. (I lived in the boonies, 45 minutes from the nearest gym). But I was determined to get this baby-body back to a pre-baby body. I knew it would have to take crazy self motivation, because I didn’t have fellow gym goers to creep on me, or a partner to support me, and I definitely had the excuse of crying babies in diapers to keep me down.
In this situation, it’s easy to say, “I’ll wait until they grow up.” But trust me, it doesn’t get easier. Waiting for the perfect time will keep you on wait for life.
I had one set of 3Lb dumbbells and I invested in a yoga ball and a yoga mat. I didn’t know how to use them or what to do with them, and I didn’t have anybody to ask.
My routine was lame and looking back now, I definitely didn’t know what I was doing.
Starting, committing, and figuring it out as you go is all some of us can do.
I want to share with you some of what I did that got me to where I am now.
1. DECIDE AND START
I knew for a fact that I had to start somewhere. So I decided to go for it. I’d been in a gym a time or two and knew a few basic things, so I started with what I did know. I set 30 minutes aside every day, to do something.
I did curls, (sat on the yoga ball and bounced?) Used my yoga mat and did a few crunches, turned around and did pushups, and did a few squats.
2. FIND A FRIEND
I lived too far away to have friends pop in and join me, so I called one.
My friend Jon ended up being the toughest, most consistent, motivating, and hard to hide from, kind of friend. We committed to getting in shape together, 2,000 miles apart from each other, and report (over phone) on the daily!
You don’t have to have a buddy at your side. Someone to check in with and be accountable to is all it takes, whether that’s a phone call, snail mail, a text, or someone personally there with you. Anything can work!
3. RESEARCH
I decided my butt was way too flat, so I started researching what I could do from home, and I discovered Leandro Carvalho’sBrazil Butt Lift and lucky for me I had a birthday coming up and requested it for my birthday.
Today, with so many things available online, within minutes, you can find all sorts of workouts for free, or that are worth paying for. Just do your research and try something! It’s all about trial and error.
The above mentioned workout works wonders, by the way, and I have actually since found it on eBay and Amazon for a very low price!
4. COMMITMENT
I received Brazil Butt Lift from my sister as a birthday gift, and whoa! It hurt. And it’s easy to quit when you’re at home with nobody watching; when the pain is real! It hurt so, so, so bad! I had never done anything so intense in my entire life! I quit after… 3 days?
2 weeks later, after I could finally walk again, I decided to give it another go, and I stuck with it. Pushed through the pain, and within 8 weeks I saw a 2 inch increase in my butt and a 2 inch decrease in my waist!
Results don’t happen if you don’t commit. Commitment and consistency is key to seeing results, whether you’re alone at home or at a class at a gym!
5. SCHEDULING
If you’re a mom at home with a kid, or a bunch of kids, it takes scheduling to actually make things possible! Fortunately, I already had my kids on a very regular nap schedule, so I was able to pop in the DVD and go for it at nap time. If your kids aren’t on a regular schedule, boss up and tell them it’s mommy time. Mom’s can’t be their very best if they don’t take care of themselves!
After doing this for several months, the kids learned that this was a routine. I talked to them and explained that they needed to stay out of the area while I worked out because I didn’t want them to get hurt. But they watched and sometimes joined in.
This is where actions speak so loudly! None of my kids have ever seen me skip a workout for more than a day or so, (unless, of course, the times I’ve had a broken bone or hurt myself). When I miss more than one day, they begin asking me why. It’s a habit and it means somethingto them that I do it! They actually don’t like it when I miss for too long. It’s become a routine which in turn equals security and “knowing what to expect from mom”. Kids like it when their parents take care of themselves.
6. LOVE AND WILL POWER
Love yourself! Some days are a real struggle. Some days are easy. I was so over the top committed to this workout plan, that I was determined to let nothing get in the way. On days when I wasn’t feeling so into it, I put the DVD in and put on my workout clothes before I was actually ready to do the do. Just the sound of the music and the pictures of those nice booties really motivated me enough to get my butt in gear. (And of course, knowing that Jon would be calling me to get a report gave me that extra boost!)
It really is simply deciding whether or not it is important to you. If it is, you will find the time to do it, and figure out how to do it.
Working out at home is a lot easier now than it was even back when I started. The options and abundance of workouts online, free or paid, are endless.
I personally loved the Brazil Butt Lift because it was focused on the booty, plus, it worked my full body. But I have also done Insanity, P90X, Hip-Hop Abs, T-25, and plenty of others. I did these interchangeably for 6 years. Some of these use more equipment than others. I’d start with Brazil Butt Lift ’cause it comes with the bands you need and the only thing extra you need is a mat. I got mine at T.J. Maxx for $9.00!
When you’re a stay-at home mom, (or dad), I highly suggest and recommend doing a DVD program because they teach proper form to those of us who know nothing abut working out. And they usually come with a calendar and a meal plan. They’re simple, and you can fit the work out in to your own schedule.
Just remember that sleeping in happens. Set backs happen. Cramps happen. Losing motivation happens. Perfection, on the other hand, happens in tiny increments, for a second or two, but it’s never something that is reached and maintained on a steady basis. It’s that “do and do again” kind of thing. Accepting when it is, and accepting when it isn’t, and understanding that it isn’t going to be a place that you get to and get to park yourself at. It’s an on-going process of riding life.
As Dory says: "Just keep swimming, just keep swimming, just keep swimming, swimming, swimming."
If you have any other questions on how to work out from home, I’d love to hear from you! 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!
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:
Training
Rest
Nutrition
Supplements
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
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.
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!)
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.
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!
Have you ever wondered how to get gains when gains are hard to get? Do you go to the gym and no matter how hard you try you just can’t get the gains that you want?
My dad is 6”4’ and 135-40Lbs. He’s like, super skinny. My brothers are also both thin (not as tall) but have had a difficult time getting gains in the gym. It has been extremely frustrating. I have watched them work hard on their fitness goals and gain little. Since I’ve been a trainer, they’ve come to me several times for help and I aways had the same answer, “Hmm…I don’t know”.
Sooo . . . I decided to do a ton of research and find out why, exactly, skinny peeps can’t seem to gain bulk like they want to!
I think I figured it out. *Big grin*
Some people are just skinny and envied (or judged) by many, but our bodies are all unique and so are our genetics. Sometimes, no matter how hard these skinny people try, they just can’t see muscle growth in the gym, or if they do, it’s very minimal.
The questions is always . . .
. . . how come I just can’t achieve my goals in the gym!?
First of all, it is important to understand your body type and genetics before you get too frustrated in the gym.
If your father and his father, or mother, or several relatives in your direct family, are tall, thin and almost unhealthy looking, it could be more than just the fact that they’re starving themselves or malnourished.
They could be an Ectomorph alien. Okay maybe not an alien, but . . .
There are three different body types: ectomorph, endomorph and mesomorph.
Today I’m just going to talk about the ectomorph.
This body type is long and lean, has a hard time gaining muscle (and fat), and has a fast metabolism. When you have the ectomorph body type your nutrition and fitness program have to be very deliberate and focused on your goals.
I am going to break this down for you into 4 groups:
Nutrition
Training
Rest
Supplements
1. NUTRITION:
For the ectomorph, it can be super tempting to eat whatever you want, whenever you want, as much as you want and as often as you want, in hopes of maybe seeing something. But let me tell you a little secret; that’s not a good idea.
Understanding carbohydrates is important because ectomorphs need a LOT of complex carbs, which are different from simple carbs.
Complex carbs are dense, packed with nutrients and keep you full longer, which is what you need.
SIMPLE CARBS
Simple carbs are very low in nutrients, and trick the brain into thinking you’re full before you’ve actually received much nutrients at all. Therefore, you’re not actually “feeding” your body anything more than a feeling, annnd stuff that can make you sick. (Artery-clogging fat, diabetes-boosting sugar, etc., etc.) And just because you aren’t carrying around a tire in the mid-section doesn’t mean you’re healthy.
Here’s an example of what a simple carb looks like: A slice of angel cake will definitely take away your hunger fast. But your calorie content is 129 per slice, with 256% sodium, 15 grams of sugar, potassium 1%, fiber 0%, (empty) carbs 9%, protein 3 grams, calcium 4%, and all your vitamins and minerals are listed at 0%.
All body types need to stay away from simple carbs, but especially the ectomorph. These evil little carbs should never enter your mouths!
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.
COMPLEX CARBS
Now a sample of a complex carb: Vegan lentil casserole. This will also fill you up fast, but it will keep you full longer because complex carbs take longer to digest.
It has 240.1 calories in one serving, which is fine because, watch where all of your nutrients are coming from: Potassium 566 mg, 9.9 grams of fiber, 29.8 grams (complex) carbs, 15.5% protein, vitamins A, B-6 & B-12, C & D range from 3-30%, 16% calcium, plus 12 other minerals that run between 6-50%. This is power packed with all sorts of bone and muscle building material that will actually feed your body more than just a good feeling for an hour.
The denser your food and the more healthy complex carbs, the less you have to eat to maintain “fullness” and total nutrients, and as a result, the healthier you will be, and the easier it will be to gain bulk.
Complex carbs are:
Fruit
Veggies
Whole Grains (All grains that are not white)
Legumes (beans)
etc. (read on for more examples below)
Nutrition after workout:
Within the first 3-20 minutes after working out, you should have a protein shake. Homemade is best.
I personally have tried a lot of protein powders over the course of about 9 years. Since I’m vegan I really tried to stick with vegan protein powders, but I struggled, so I tried whey, too. But I noticed the whey proteins left a nasty sweet (not a pleasant sweet) coating in my mouth and the back of my throat for hours. So I switched back to vegan protein. I finally found one that I absolutely love. The texture isn’t grainy and the flavor is delicious. The brand is Love & Peas and it is sugar free, vegan certified, and allergen free. You can buy it here!
Here is a list of foods you need to make sure you’re eating regularly:
Add these to your shakes*:
Berries
Honey
Almond milk
Coconut milk
Avocado
Nuts
Seeds (hemp and flax are my fave)
Coconut oil
Moringa powder
Peanut or other nut butters
Add these to your meals:
(All of the above listed for shakes can also be added to meals if you’re not into shakes)
Bagels (fix them with some vegan butter or vegan cream cheese)
100% whole wheat/grain bread
Homemade granola (recipe coming soon!)
BEANS AND BROWN RICE – all day every day!
Vegan butter (my fave is the Smart Balance brand, if you’re adventurous, there are great homemade butter options as well.)
Sweet potatoes
Quinoa
Nuts
Olive oil
Dried fruits
Pumpkin seeds (these and the following 3 items are filled with plant-based BCAA’s which ectomorphs need more than any other body type.)
Cashews
Buckwheat
Brown rice
Items to eat small amounts of:
*update: I have had some questions in regards to why I listed “salad” (below) as a food not to eat. I have re-worded this for clarity. This article was written specifically for people who are trying to bulk up and put on fat and muscle. This is not a generalized suggestion of all body types and weight loss or gain goals. It is a targeted article for thin body types who want to gain weight and have a difficult time doing so. Please feel free to reach out to me with any more questions! Links to contact me are at the end of this article.
Celery
Popcorn
Salads
Soups
Watermelon
etc.
Note:It’s not that these things (above listed foods) are bad for you, in fact, they are very good; they’re just not very dense, so they don’t add to the bulking process. If you want to eat these items, eat them as a side with your meal, in addition to your other denser foods.
Track calories
I hate tracking calories, and don’t typically recommend it, but when you’re trying to add on muscle (and fat) you need to watch your calorie intake and eat higher calorie foods.
How many meals should you eat?
3 meals a day are best, with 2 shakes before the last meal of the day. These can be with your meals, or before or after breakfast and again before or after lunch. Keep your third meal smaller and make sure it is your lowest calorie meal, and never go to bed full!
Even though you are trying to gain weight, you still need at least 3 hours between the last time you eat and when you go to bed.
2. TRAINING
Compound weight training is a must for ectomorphs! Also, you should spend less time in the gym than you might think:
45 minutes is all you need to have a great workout! Train heavy and hard 5 days a week. Stay away from any type of cardio based workouts.
Cardio is good for everybody, and is how we keep our heart healthy and strong. For the ectomorph looking to build muscle and gain weight, definitely leave that out for now, unless you specifically need it for other reasons. If that’s the case, you just have to realize that weight gain will be nearly impossible to attain. (Sorry).
3. REST
Get sleep and lots of it. Ectomorphs need their sleep! This is when your body is building the muscle that you broke down in the gym. 8-9 hours of sleep is ideal for muscle building.
Homemade shakes with protein powder, nuts, oats, seeds, coconut oil, nut butters, nut milk, avocado, banana, etc. Naturally calorie dense foods with higher healthy fat content.
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. Add the powder to your shakes, mix it in a glass or water or get capsules to swallow, whatever way you prefer, it’s available. Right now I am using (this) by Micro Ingredients. In shakes, you can’t really taste it but alone it is a bit much.
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.
Lucas Guimaraes-Ferreira L, Coordinator of the Muscle Physiology and Human Performance Research Group and Bachelor in Physical Education and Sports, MSc and PhD in Human Physiology, says: “It has been suggested that ingesting BCAA’s before and/or during long duration activity may help the late fatigue, but studies have not strongly supported this theory. However the BCAAs, especially leucine may play a critical role in recovering from exercise by preventing muscle breakdown.”
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.
Creatine powder helps your muscles produce energy during heavy lifting (which is what you need as an ectomorph) and helps with muscle gain, enhances strength and improves performance. This one is my favorite and it is pretty inexpensive.
My brother lives with me, and he is very thin when he isn’t working out and eating right. He wanted to start working out with my boyfriend and I, so I did this research specifically for him. I made a meal plan and started making him shakes to take to work. He has followed this training and nutritional plan now for over a month and has gained almost 10 pounds. It is working!
I hope this helps, I’d love to hear your story, see your before and after pics, and answer your questions! 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!
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 whyyou 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!)
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.
A 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.
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).
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!
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.
I am sure you’ve asked the question, “how much water should I drink?” And I assume you’ve probably received the same basic answer, you should drink eight 8oz glasses of water a day.
But, a grown man of 250 pounds needs more than a woman that is 100 pounds. Never mind the weight, men need more than women, and adults need more water than children.
Your activity level, weight goals, gender, age, and the climate you live in, all effect how much water your body needs to stay hydrated.
There are so many variables to figuring out the answer to the question, “how much water should I drink?”!
Photo by Henri Meilhac
Some doctors say six to eight 8oz. cups of water a dayis enough, others say up to twelve 8oz cups of water a day.
It is also advised that men drink about 13 cups of water a day, and 1-2 1/2 more if you’re working hard and sweating a lot.
Women are advised to drink about 9 cups a day and also add 1-2 1/2 cups if you’re exercising, or doing something that makes you sweat more than usual.
CELLULAR DEHYDRATION
My chiropractor has a body fat percentage scale that uses bioelectrical impedance. In my pursuit of reaching my ultimate body fat goals, I would jump on it periodically to measure my body fat. It seemed that no matter how much I exercised, I was consistently at a much higher body fat percentage than I thought I should be.
Just to give you some perspective, I am a 5’ tall, 100lb female who eats a (mostly) vegan diet and exercises at least 5-6 days a week.
I thought my body fat percentage would be around 12-18%, because that’s what I feel like I look like I should be. But I was so frustrated. My body fat percentage was sitting at 24%.
I asked my chiropractor why my body fat percentage always read so high. I assumed his machine was broken.
He explained to me that the bioelectrical scale gauges the amount of lean mass, water, and fat in your body by sending a current from the metal plates under your feet through your body.
He said that at the cellular level, I was probably dehydrated, which will throw the accuracy of my body fat numbers off.
I quickly countered with, “but I drink eight, 8oz cups of water a day! That isn’t possible!” (This is 64 ounces of total water).
Photo by Laura Mitulla
He chuckled and told me that ideally, I should be drinking a minimum of 12, 8oz cups of water a day, (96 ounces).
Of course, he said this also depends on the amount of exercise I am doing, as well as other factors that play in, (as I mentioned above).
He said that if I am drinking water regularly, it’s probably cellular dehydration that is throwing me off.
Sigh.
So I went and bought myself a 32oz Nalgene water bottle. (My new best friend, I’ll have you know).
I was determined to get my ninety-six ounces of water in a day by drinking 3 of those bottles of water a day.
This is not easy, but it is possible. I am here to testify that it can be done.
What most people think is enough water, really isn’t enough.
When I am training clients, my number one piece of advice is always, drink your water. I usually get a reply like, “I’m doing so good! I drank two 16oz bottles of water yesterday!”
My proverbial flower petals just wilted and I smile weakly, but encouragingly nonetheless, and say, “good job! Lets make that 3 tomorrow!”
Many simple health problems can be reversed with an adequate, daily intake of water.
When you drink 8-12 cups of water a day, your risk of kidney stones and UTI’s go down significantly. So do troublesome things such as, digestive problems and weight gain. When you stay hydrated, you’re also less likely to feel tired and low in energy.
More water throughout your day also helps with bad breath, poor sleep, dry splotchy skin, lackluster hair, sore muscles, muscle cramps, and prolonged sickness, (i.e. flu and cold).
All of those pesky things can be less troublesome simply by drinking plenty of water. Preferably 92oz a day (I suggest this for man or woman. It’s a safe starting place).
If you’re not sure, always ask your doctor what he/she advises for your daily water recommendations.
Eight to 12 8oz cups of water a day won’t hurt you. This is a great starting point. I find that I feel better when I get twelve (12) 8oz cups per day.
I also talk about how to make water taste good. I personally love how refreshing water tastes. However, I have met some people who cannot stand the taste of plain water. So for those of you who hate the taste, this is for you.
How much water do you drink in a day? How do you make it happen? You can comment below, and, if you want to follow me on social media, come on over! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.
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A high protein diet is toxic to our bodies.
