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:

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!)
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.**

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.
- Drink your moringa powder around the same time you take your energy for optimum, sustainable energy. I use Micro Ingredients USDA Moringa Leaf Powder.
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!

August 14, 2019October 14, 2020

How to Get Gains When Gains are Hard to Get

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.

For more on rest, go read my article The Rest in Your Story!

4. SUPPLEMENTS

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!

*Bulking and muscle building protein shake recipe

August 7, 2019October 14, 2020

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!

July 31, 2019September 9, 2019

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!

July 25, 2019October 14, 2020

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.

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.

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).

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!

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.

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).

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!)

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.

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!

July 10, 2019October 14, 2020

Consistency Killed the Fat

Consistency is the key to success. Whether you are new to a healthy lifestyle or have been doing it for years; Consistency is how we achieve lasting results.

Sometimes it’s just not easy.

Consistency means: steadfast adherence to the same principles, course, form, etc.

Like I already talked about in my articles, How to Set Goals that Last and Six Steps to Setting Goals that Last, there are steps we have to take in order to reach goals. But just like walking, if you take one step forward and another step backwards then you don’t really reach your goals very quickly, or ever.

This is where consistency comes in. Now when I say consistency, I don’t mean consistently stepping through all your changes one after another. I mean staying consistent with the change you just made. As you take those steps towards your end goal, make each one stick before you go to the next. Once you see you are consistent with that one, add the next change, the next piece in finding balance in your life everyday.

**Your goals should be realistic which will boost your ability to be consistent**.

If you are 300 pounds and your goal is to be 100 pounds, your realistic “baby step”goal, should be to lose 5 or 10 pounds (first). When your goals are realistic, you get to see obvious, consistent improvement and can celebrate your successes a lot quicker, reaching one small goal at a time.

Consistency depends on solid promises.

Never make a promise to yourself, or anybody else, that you cannot keep. In Six Steps to Setting Goals that Last, the 5^thstep is TALK ABOUT IT. Talking about it makes you want to continue those good habits so that you don’t disappoint anyone, but we all have moments where we fail. Owning those moments and promising to do better, for yourself, is also important. Consistency isn’t always immediate, it’s a mindset; begin with consistency in your mind and when you miss it don’t lose that mindset, reset and keep pushing.

Once you have decided what you’re going to do, talking about your plans reinforces them and motivates you to take action. It also creates strength within you to do it again. This gets stronger and stronger every time you do what you said you were going to do.

I’ve seen this recently. My brother and I have been listening to a lot of podcasts about how to change the habits you do on a daily basis. He is a car salesman and the hours are long. Going to the gym can be a struggle.

My boyfriend and I just recently started going to the gym at 5am. Since Andrew works with my brother, and there just isn’t any better time to hit the weights, I told him he needed to get in the gym with us. Which, to say the least, was the last thing he wanted to do. Sleep or gym? I think we would all want to choose sleep.

Eventually, my bro did start coming, but he missed a day after his first day, went again, missed another couple days, but kept at it. Now he’s a regular 5am gym rat… who’da thunk?

My point is, he did miss a few days, but he stayed consistent in his mindset and he regularly told people at work that he was doing it, plus he posted every morning on Snapchat that he was. So he had the combined mental consistency, the “talk” and his actions followed. (Plus, he had us, which helped!)

If you are in the beginning stages of a change in lifestyle, and you SKIP one single day, at this moment, you’re weakening your mental strength.

Sometimes we miss a day because of unavoidable circumstances. Make sure that you are consistent in your thoughts, not just your actions. If you miss a day keep telling yourself “I am doing this thing every day”.

Once you allow yourself to miss a second day during your new habit forming stage, unless you have extremely strong will power, this is a potential set up for a third day, and the rest of your days to come.

Decide, commit, and don’t go back.

Consistency and lazy can’t be friends.

Change sucks. It hurts. It’s difficult. It takes energy. It takes dedication. You have to force yourself to put one baby step in front of another. Once you look back at how those little steps brought you to the top of the mountain, … ain’t nobody ever regretted the pain it took to see the view!

Bad days happen, but consistently push past them.

Get up. Move on. Keep up the momentum! Don’t let one off day ruin your progress and keep you down. Consistency requires you to get up, push past the pain, accept that you’re not perfect, and repeat the times that you did well before.

Focus on the positive. We all have bad days. Life happens. The trick is to accept that life will get in the way sometimes. Recognize when it was really life and when it was a decision to find an excuse not to keep going. I talk about how to turn excuses into positive results in Quit the Routine Start an Excuse.

Set a two-week no break rule to solidify your consistency.

If you are about to take that first baby step, and you’ve done everything you need to set yourself up for the change, make a two-week-no-break rule. Get into the habit of your new decision and change. This way, you’re well on your way and when you take a day off or miss a day, you’re more likely to get back on it than if you take a day off two days in.

If you consistently want it, you’ll consistently go get it.

Period.

The title of this article is “Consistency Killed the Fat”, and I realize that I have mostly been talking about fitness, but, I am talking about any change!

If you are wanting to lose, or gain, weight, eat better, change your entire eating habits in a drastic way, drink more water, etc., any healthy lifestyle habit requires baby steps, and consistency for long-term results. It is very important to stick with it and stay consistent even when you don’t see a change. Change takes time. Without consistent persistence, change won’t happen.

Keep it consistently exciting by changing it up.

Boredom can ruin a great routine. Sometimes we have to break away from the routine, and find something to spice it up. If you’re tired of the gym and finding it difficult to keep going, get involved in something outdoors, or join a class in another location. There are options; Google and Pinterest are great places to find ideas!

Follow balance8lifedotcom, ’cause I am consistently here to motivate!

I’m here to help! I post something new every Wednesday. Doing things alone, making a change of any kind, takes a lot of work, so finding that someone that can help keep you focused is so invaluable. For quick on-the-go motivation, tips, and reminders, follow balance8life on Instagram here!

No matter where you are in your health-journey, keep up the good work! You’ve got this! I would love to hear from you! You can comment below, or, if you want to follow me on social media, come on over! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

April 16, 2019October 14, 2020

Meditation Simplified

Welcome to Balance8life! This is an introduction to the overall idea of meditation and why it is so important.

Meditation simplified is taking a quiet moment to clear your busy mind.

When I lived in Washington State, our house was at the base of a hill. Behind that hill was a privately owned farm with acres of valleys, hills, and streams. There were wide open fields that went on forever!

The driveway to the farmhouse was a long, gravel road. It forked off in three different directions and we were allowed to wander all over.

So I did.

I often packed myself a sandwich and a blanket. I would walk out into the middle of a field and hide in the tall grass. Lying there and looking up into the sky is a forever lost moment that I often miss.

There was a spot that I liked the most, next to a clear, fast running creek.

It was so peaceful. I didn’t know the meaning of the word meditation at that time.

All I knew was that I felt calm and peaceful when I had time alone in nature. This is meditation simplified. This time away from everything else that had to be done was all it took to feel renewed.

When I first heard the word meditation I pictured Buddha and yoga poses.

Reflection time doesn’t have to be this image. Meditation simplified is simply that, it is not complicated.

Meditation is being mindful, thoughtful, aware, reflective, and if you’re religious, being prayerful.

And, meditation simplified is taking time out of the business and being still. A time to be alone without distraction. And a time to consciously making an effort to clear your mind of all those things you feel like you need to be doing.

Focus on the simplicity of just being.

You need meditation to have balance in your life.

What you meditate on, where or when you do it, and how . . . that is up to you.

Meditation simplified is a time to take a break from life. Even just for five minutes, center yourself, and pull away from all that is feeding your mind, body, and soul.

Get your mind and mood back to a balanced, healthy place.

If the word meditation is something that sounds boring or tedious, I encourage you to try to think of it more as time for yourself.

Think of meditation as a time to rejuvenate and restore your energy.

Get your focus away from all the things you need to do. Sometimes a moment of peace is the key you need to make your day, and your life, more productive and less stressful.

It may feel like you could be doing something more worthwhile with that time; all those dishes or the laundry piling up, or that email you need to send to your boss.

Your to-do list needs to be done, but a centered and balanced mindset is important to accomplish each and every task in our day-to-day life.

Next time you feel stressed take a moment, sit on your porch and breathe a few deep breaths. Still your mind and appreciate that moment. It will make all the difference.

MEDITATION AND POSITIVE THINKING

If you are new to meditation, Meditation for Beginners is a great place to start!

For help with positive thinking and things to do that will take your mind away from the negativity, read, Regularity is Overrated.

If you have any positive vibes to share, please send them my way! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

April 16, 2019November 4, 2020

How Much Water Should I Drink?

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?”!

Some doctors say six to eight 8oz. cups of water a day is 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).

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.

In the blogs to come, I show you how to drink 96oz of water in a 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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