Weight Loss Versus Fat loss: The Basics

Understanding the difference between weight loss versus fat loss could be the solution to a successful weight loss journey.

I recently decided I wanted to take my fitness to the next level. I want to be ripped again. And that includes getting rid of some . . . weight.

Or, perhaps, fat?

The reason I decided that I wanted to take my fitness to the next level is the difference between looking like a regular, “healthy” mom that isn’t overweight but doesn’t necessarily look like she works out, to a ripped and obviously fit mom.

That’s what I used to be.

And I know it ’cause every time I went anywhere, people used to ask me, “are you a trainer?”

Now, I just don’t get that.

Knowing the difference between weight loss versus fat loss can help when beginning your weight loss journey, even if it is more of a toning or trimming journey.

If you don’t know the difference before you set out on your new goal path, you could be throwing away valuable muscle or simply eliminating water.

It can also be difficult to reach target weight goals when you’re already close. Sometimes it’s even more of a struggle to knock off the last few pounds than it is at the very start of your journey.

It is a little more complex than just getting on the treadmill to burn some fat. Sometimes those last few pounds just don’t want to go away!

If you’re trying to knock off a few extra pounds, wanting to change your physique, or at the beginning of your weight loss journey, it helps to remember that muscle weighs more than fat, and it also helps to know the difference between overall weight, and actual fat.

WEIGHT LOSS DEFINED

Understanding the difference between weight loss vs. fat loss is important when beginning your weight loss journey.

When you are are focused on weight loss, you’re focusing on a decrease in your overall body weight. You’re also focusing on the numbers that stare you in the face when you jump on the scale.

At this point, you are seeing the weight loss of muscle, fat, and water.

If you don’t know the difference between weight and fat loss, the fluctuation in numbers can be very confusing.

FAT LOSS DEFINED

Fat loss is specifically talking about your body fat.

You might not completely understand it yet, and that’s okay. Depending on your diet, workout program, and water intake, depends on how the numbers read on the scale and what it is that you are actually losing.

With a lot of sweating also comes dehydration. Dehydration equals water loss, which isn’t helping you reach your goals. As soon as you hydrate, your “weight” will be right back to where it was.

You have to learn how to target fat for successful fat loss.

CALORIE RESTRICTION AND WEIGHT LOSS

When you restrict your overall calorie intake, the misconception is that you are also restricting a needed amount of macronutrients. (Protein is often the biggest concern).

When people get caught up on these technicalities, it is easy to fall into a weight loss yo-yo of fad dieting, not being able to lose weight, or losing too much of the wrong weight too fast, and then gaining it all back.

Yes, your muscles need protein. But it is a myth that working out breaks down muscle tissue that can’t be built back up without large quantities of protein in the diet. You don’t need any more protein than you’d eat in a regular, balanced meal.

Working out simply inhibits the naturally occurring breakdown of muscle tissue.

Restricting caloric intake along with exercising and a balanced diet of fruits, vegetables, nuts, seeds, whole grains and legumes, is (in a nutshell) all you need for successful weight loss (and muscle gain).

To maintain proper macronutrients to gain muscle and lose weight is as simple as making sure you’re eating until satisfied, but not stuffed.

More information and references:

If you are living a sedentary lifestyle or training moderately, the recommended protein need is: 0.8 to 1.2g/kg body weight.

Protein sources and requirements for different activity levels: 8 Best Protein Sources for Vegans.
Vegan muscle growth and protein: Vegan Powerlifting.
Weight loss techniques.
Required portions for a balanced diet: MyPlate.gov.
Vegan plate: Plant-Based Food Guide.

CALORIES: GOOD VERSUS BAD

Calories come from all sorts of foods, healthy and unhealthy, empty and complex. Even from foods labeled healthy that really are not.

Counting calories is not necessary for weight loss or maintaining healthy weight. (The only time I suggest counting calories is for extreme situations, and even in this case, it is best when suggested by a registered dietitian.)

Empty calories don’t have nutritional value and don’t supply good energy for your body to function at peak performance. Foods with empty calories simply have loads of calories with zero nutrients. Since empty calories don’t have any nutrition for your body, they leave you hungrier and less satisfied and you’re more likely to eat more, more frequently, more of them, and put on more weight.

For example, whole wheat bread is high in fiber and is nutrient dense, which makes you feel fuller, so you eat less and get fuller quicker, and will stay full longer, which limits your need to consume more and more frequently.

White breaded foods can contribute to obesity, heart disease, and diabetes. The white flour is highly processed and filled with additives that don’t show up in your homemade 100% whole wheat bread.

Calories aren't the issue. It's the type of calories you 
need to concern yourself with.

weight loss verses fat loss — Photo by Drew Hays

Stop and consider where you’re getting your calories from. They should be from this list of foods:

whole grains
nuts
seeds
lagumes
fruits
veggies

I realized that when I moved into the city and began making more money, I options. More options can be a lot to manage and, if you’re not careful, it is easy to start adding unneeded calories.

Back when I was very fit and looked like it, I had very few options. I basically had two. Eat very unhealthy, because it’s cheap. Or, in order to eat very healthy, I had to cook from scratch. I chose the latter.

Recently, as I got to thinking about how I ate then vs. how I eat now, I started to realize that my lack of money and also living in the country, actually prevented me from buying junk. Now, I live 3 minutes from Whole Foods. That means a quick run for a tasty treat (healthy as it may be) is a lot easier than grabbing a can of beans out of the cupboard.

Quality is always better than quantity.

Pre-packaged items and the beautifully labeled boxes of some so-called healthy foods, are most often higher in fat content and calories, than if you cook from scratch.

When you make your own food, and when you start measuring out cups of oil or sugar, you start to realize just how much is actually going in your food. And then, you have the option to substitute!

Cooking from scratch is a glorious opportunity to really take complete control of your health.

WEIGHT LOSS VERSUS FAT LOSS: WHITE LIES

Just because food labels say low sugar, low carb, low fat, doesn’t mean it’s healthy and good for you.

There are a lot of vegan foods that are still processed, fattening and unhealthy!

Back when I was ripped, I made all my own food from scratch. I also had a garden, and we ate a lot of homegrown, fresh foods.

Eat the basics and you can't go wrong.

When you eat whole foods, which equals quality caloric intake, you don’t have to look for the lies. There are none.

When you are buying pre-packaged foods, things can sneak into your diet

without you even knowing. And how clever packaging can be, to help you sneak the bad into your diet.

Labels tell white lies. Vegan and vegetarian foods can be real fattening, just like any other foods.

When you make your own food, the devil is in the details, and it is in your control to take the devil (errr, the sugar & fat) out, when you’re the one making the food.

Vegan means no animal products. Vegan can still be white, fried, full of sugar, and absolutely fiber free, and full of empty calories. So read labels and watch for the lies!

Keep it real. Keep it basic.

THE RIGHT FITNESS

When you are building muscle and losing weight while building muscle, the numbers on the scale can be very tricky and quite frankly, frustrating.

It is not only important to be aware of how you are eating, but it is also a good idea to make sure that your workout routine is matched to help you achieve your weight loss, or gain, goals.

When you are building muscle while also losing weight, you may see that your weight doesn’t decline as quickly as you would like, and that can be frustrating.

Keep in mind that muscle weighs more, and is more dense therefore, if you are losing fat and gaining muscle, your weight loss may be a little slower, simply because your fat (weight) is being replaced by muscle (weight).

SIDE NOTE:

Use measurements instead of a scale, to monitor your weight growth and loss. You can gain weight and lose inches at the same time. When you see you’ve not lost the pounds you wish, but also see you’re an inch smaller in your waist, it is easier to swallow the slower weight loss.

Weight loss versus fat loss can be “seen” in measurements. You can actually see the inches lost, yet see that your weight hasn’t dropped too much, indicating that you are gaining muscle, not losing it!

WEIGHT LOSS VERSUS FAT LOSS DOESN’T MEAN MONEY LOSS

It is not true that you have to have more money to eat healthy to maintain healthy weight.

In fact, the more money you have, the more you visit specialty grocery stores and boutique restaurants.

Whole Foods and True Foods Kitchen aren’t even that special but they’re special enough that their prices are especially high. You can’t go there when you’re low on money! When you’ve got dough in the pocket, you simply get lazy, cause it’s easy to do.

And, it’s easily disguised as healthy with these fabulous organic, “low calorie, low fat” labels on your . . . already made, pre-packaged foods you can afford to buy!

WEIGHT LOSS VERSUS FAT LOSS: THE BASICS TO WEIGHT CONTROL IS BASICALLY BASIC.

Photo by Markus Spiske

Learn how to simplify your taste preferences, and your grocery shopping. Keep in mind the difference between needs and wants. And keep it whole! 🙂

If you have more questions, please reach out to me! I am on Facebook, Instagram, E-mail, Twitter, Pinterest and balance8life.

September 16, 2020October 14, 2020

6 Ways to Stay Healthy Naturally

This post may contain affiliate links. Please read our disclaimer for more info.

There are several ways we can stay healthy naturally, and do our best to keep sickness from entering our homes and bodies. Waiting until you think you might be getting sick is not the time to figure out how to keep from getting sick though.

6 in 10 adults in the US have chronic disease. 4 in 10 adults have 2 or more chronic illnesses.

Heart disease, cancer, lung disease, diabetes, kidney disease, stroke and Alzheimer’s disease, are some of the top diseases that are the most common.

The biggest cause of these diseases are lifestyle. Lifestyles that regularly use tobacco, excessive alcohol, poor nutrition and are sedentary, are the lifestyles that can cause the above mentioned diseases.

Lifestyle choices effect our health for good and for bad. To try to avoid getting the common cold, the flu, or even more life threatening diseases it is good to follow a healthy lifestyle of wellness.

This is not to say you will never get sick, but the healthier you live your life, the less likely you will be to catch something, or for it to hang around long, if you do!

“Older adults and people who have severe underlying medical conditions like heart or lung disease or diabetes seem to be at higher risk for developing more serious complications from COVID-19 illness.” Center for Disease and Control and Prevention.

If we take care of our bodies and keep them in great shape, we are living a lifestyle of health, strength and wellness.

HEALTH BEGINS FROM CHILDHOOD

Mental, physical and spiritual health all starts when we’re kids. How we are raised shapes our future.

When we take control of our own health as adults, or even as teens, we can alter our health destiny by changing how we live our lives, and the lifestyle choices that we make.

One of the top lifestyle choices that can alter our wellness and health is our nutrition.

SET YOUR CHILDREN UP FOR SUCCESS

If you have kids, what are you doing to set your own children up for success with a healthy lifestyle?

Are they eating fruits and vegetables or mostly sweet, fast or fried foods? What are they drinking? Have you been able to get them on an eating schedule loaded with a rainbow of colorful fresh foods?

As a server, I have personally witnessed parents sitting down to eat with their children. I’ve seen these parents order junk for their kids, while they sit there and have a salad.

Children can eat salad, too. If their taste buds are used to good, wholesome food from the very beginning, they will love healthy foods.

I’ve got 5 of my own children, and from the first time they ate food until they were in their pre-teens, they never tasted a soda, any kind of meat, any sort of pastry or pre-packaged food. I made everything from scratch, whole grain and vegan, and that is what they ate, and still prefer. (Mostly).

What is the future of your children? As an adult, what habits will they have developed from childhood?

BREAK THE CYCLE

Parents raise their children the way their parents raise them. It is a cycle that goes on for generations and it can be a set up for success or failure, depending on the habits taught and developed from childhood.

I am extremely blessed. I was raised a vegan and I am 40 now and have never once had meat.

I’m very grateful for how my parents raised me. And I remember as a kid, them catching a lot of flak for it, too. It wasn’t easy! Especially in the 80’s. I had juice on my granola because soy milk wasn’t readily available.

I feel lucky though, because I never had to give up anything on my plate or change my diet to lose weight or combat years of health problems.

My mom set me up for success, and because of her and how I was raised, I have never had to deal with excessive weight or health problems.

This is what we do for our children when we set them up with healthy habits starting at babyhood.

As adults, if we were not raised with good habits, and want to be healthy, we have to change our lifestyle habits and it will not be easy.

I know that not everybody knows what to do or where to start to make lifestyle changes. And that is why I am here. I want to be there for you as you start your healthy lifestyle journey!

(See below for beginners guides on how to start your healthy adventure!)

1. STAY HEALTHY NATURALLY WITH WATER

Water cleans us out on the inside. If you leave the inside “unwashed”, the likelihood of getting sick is higher. For best results, drink at least 8-12 glasses of water a day. Not fluids. There is a difference. This needs to be actual water.

Let me just give you a quick example of a few health problems that can be turned around with just 96oz of water in your day: Kidney stones, fatigue, lack of energy, bad breath, poor sleep, urinary tract infection, dry splotchy skin, lackluster hair, sore muscles, muscle cramps, elongated sickness, digestive problems, weight gain, and so many more pain in the butt problems, can be kept at bay simply by drinking plenty of water.

If you think drinking 96oz of water a day is impossible, I’ve got a few tricks for you right here! How to Drink 96oz of Water a Day. And if you don’t like water and can’t stand the taste, here’s a little help with that, too. Five Ways to Yummy-Up Your Water.

I am not a doctor, and of course, as always, if you’re not sure, it never hurts to ask your doctor what he/she advises for your daily water recommendations.

2. STAY HEALTHY NATURALLY WITH HERBS

“Herbs such as milk thistle, bilberry, hawthorn, evening primrose oil, garlic, Siberian ginseng and ginkgo are some of the most powerful food grade items medicine has ever seen. These herbs and others are entirely safe and very effective.” Dr. Agatha Thrash M.D. Preventive Medicine.

For more details on why these herbs are so good and how to use them read her article Designer Foods, Herbs & Disease Prevention

When I was in high school, I lived in a dorm, and for some reason this one particular year, I remember getting sick. A lot. Unusually often. One thing that the dean always made for us girls when we got sick was the shot of death. I hated it, but now, I use it for my kids.

It is a combo of grapefruit juice, fresh cloves of garlic, cayenne pepper, lemon juice, honey, and ginger. You blend this up into a shot, and literally shoot it. It burns, but it will take away a sore throat fast.

I grew up on herbs, they do actually work, and a lot of times, in my past experience, are a lot less invasive than going to a doctor and work even better.

It is important to be well educated when using herbs. I suggest doing a lot more reading on the use of herbs if it is something you want to use more of.

3. STAY HEALTHY NATURALLY WITH NUTRITION

One of the best ways to stay healthy is to eat a lot of fresh foods. Not just when you’re feeling yucky, and not just here and there. This needs to be a daily habit.

The saying prevention is better than cure is one I take seriously. And nutrition is the best way to put that saying into action.

Green, leafy veggies are on the top of my list, which is why I have “Green Drink Sunday” almost every Sunday! Habits like this make green things easy, fun and tasty. Even when my kids have friends over, they all get green smoothies or juice. It’s just how we roll!

Stay away from sugary foods like pastries, candy, ice cream, sodas, sweet tea, etc. (This doesn’t include fruit).

Sugar kills white blood cells which are our disease fighters. Increase fresh foods like citrus fruits, red and green bell peppers, kale, broccoli, kiwi, pineapple, spinach, etc. because they are high in vitamin C and they also help to increase production of white blood cells.

5. STAY HEALTHY NATURALLY WITH SLEEP

Proper sleep is essential to keeping your immune system strong and healthy. As soon as you start having late nights, disrupted sleep schedules, and then over sleeping, you’re creating the perfect playground for viruses to grow.

Getting too much sleep and not enough sleep are equally bad for your body. An adult should get at least 7-9 hours of rest per night.

For more on how to get better sleep, read 8 Steps to Improve Your Quality of Sleep. And, 7 Things That Ruin Your Sleep.

6. STAY HEALTHY NATURALLY WITH WEIGHT CONTROL

I realize this is no quick or easy fix, but it has to be done for healths sake.

Weight control goes hand in hand with exercise, nutrition, and wellness. People that are overweight are more likely to have heart disease, strokes, diabetes, cancer, and depression. These are some of the very same diseases I listed in the beginning of this article.

Excessive weight causes so many problems. Aside from disease, it is hard on your joints, your mental health, and your ability to enjoy life.

I have written articles specifically to help you begin your weight loss journey. They show you how to lose and maintain weight naturally and healthfully. Here are a couple articles for starters: Lose and Maintain Healthy Weight with Carbs and How to Maintain Healthy Weight After Dieting.

Sometimes weight loss is just something you need a little extra help with, alongside your nutrition and exercise program. I highly recommend the PhysIQ System, in combination with the Nrf2. I am a vegan so I myself won’t use the whey protein in the PhysIQ System package, but you can purchase the Fat Burn and Prebiotic separately and replace the protein with the Nrf2 for a complete package!

7. STAY HEALTHY NATURALLY WITH EXERCISE

Getting exercise has to happen. Exercise keeps us younger longer, keeps our weight in check and presents aches and pain. It can also help keeps us healthy from disease, depression, and many other things that nobody should ever have to deal with.

“As exercise is increased, degenerative diseases of all kinds are decreased, life span is extended, various minor infections such as colds are reduced . . .” Agatha M. Thrash, M.D. Preventive Medicine

When you exercise, you’re breathing deeper and this helps to flush out your lungs and helps make you more resistant to respiratory infections. Do this outside and it is a win-win!

Exercise also increases white blood cells. Remember earlier how I said white blood cells are our disease fighters?

Exercise balances out our hormones. Including stress hormones. Stress makes us more susceptible to disease. So exercising brings us to a better, balanced state.

Below are some resources for beginners on how to change your lifestyle to one of wellness and health.

Beginners Guide to Healthy Living

Beginners Guide to Weight Lifting and Gym Life

What is a Vegan

Vegan Powerlifting Part 2

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Vegan Powerlifting

An Interview with Jim Gurtner Part 2

Welcome back to Vegan Powerlifting!

Jim Gurtner, professional powerlifter and bodybuilder became a vegan and has competed off and on for 30 years. He won championships on this diet when the plant-based lifestyle wasn’t at all popular or cool. In fact, in the fitness world, it was thought that one could not build muscle on plants, because, after all, where would someone get protein if not from meat?

At the moment, Jim is not competing, but this doesn’t mean he won’t again. He even told me that, “When I was not training for a meet, I would be training with someone who was getting ready for one.” His career as a powerlifter hasn’t necessarily been the only thing he has done. It has been more of an off and on hobby over the past 30 year span.

Now, he says that in the past 5 years, though he may not be competing right now, he has done personal training for vegans and non-vegans alike.

Jim has just recently released a book for amateurs and professionals alike, Vegan Health & Strength. In his book, you will discover how a properly designed vegan diet can be superior to all others for building a strong, healthy, and muscular body. He teaches you how to plan and easily prepare vegan meals, as well as muscle-building workouts with energy and stamina you wouldn’t think possible.

Below, I continue talking with Jim about his life as a fitness professional, powerlifter and bodybuilder. We also talk some about his personal life and even mention some of the famous people he got to meet along the way!

If you missed the first half of this interview, please go to Vegan Powerlifting Part 1.

THE EARLY DAYS

When I was beginning my fitness goals, the idea of bodybuilding didn’t cross my mind. Not really anyway. Maybe briefly, but I’d say it was more of a distant thought. For Jim on the other hand, it was a passion. I asked Jim what made him decided he wanted to be a bodybuilder, and he told me his story:

“I was 16 and a junior in high school. One day in the cafeteria while eating, someone said, ‘you have to check out this freshman and the size of his biceps.’ His name was Ben Lew. When I asked him to show me his arm, his bicep flexed into a ball the size I couldn’t believe! Amazed I asked him, ‘how did you get those arms?’ He said, ‘through bodybuilding.’ I replied, ‘You mean to tell me that there’s a systematic way of going about getting muscles, and I could do the same?’ He said, ‘Certainly!’

“Well, the iron bug bit hard! That whole year at lunchtime I would pick Ben’s brain about bodybuilding. His hero was Bruce Lee, and was working out to emulate him, but he knew quite a bit about bodybuilding and taught me a lot. I am still in touch with him and he is still in fantastic shape!”

WHERE IT ALL BEGAN

“It was in 1978 when my best friend, Joel, picked me up to go to the my very first gym: Health & Strength, in Highland Park, New Jersey. I had just turned 17 and had been training for about a year in my home gym that I put together. It included a Joe Weider Multi Bench and a small beginner, 110-pound barbell and dumbbell set. I saw in a magazine article that Joe Spooner, Mr. America at the time, worked out at this gym. My buddy Joel and I decided to check it out.

“Well, we walked into the gym, and as providence would have it, there he was, doing wide-grip chin-ups, as big as day! I could not believe how big and strong he was! We asked for his autograph, and asked a few questions. After that, Joel and I had our very first workout in this fantastic gym.

“In the late 70s and 80s when I first started working out, there was no such thing as personal trainers. With no internet, and only a handful of bodybuilding magazines, most everyone in the gym was doing very similar workouts.

“I learned how to train and gain muscle by working with and around champion bodybuilders. One was Richard Gaspari, the number 2 bodybuilder in the world at the time. I also learned by attending local bodybuilding seminars. They were held by notable champions and the time. I also poured over any and all books and magazines on bodybuilding I could get my hands on.

“I was even able to attend a training seminar with Arnold Schwarzenegger and his long-time training partner, Franco Columbu. What I learned in that seminar was life changing!”

CHAMPIONSHIPS, COMPETING AND PERSONAL LIFE

I heard through other people that Jim had won championships on a plant-based diet.

When I first met Jim, I was a total noob. I had never really worked out before, and I was so enthralled with the thought of bodybuilding. I was a vegan, and I have to be honest, I didn’t think vegans could actually bodybuilder or compete. When I found out that not only could one bodybuilding, but it was possible on a vegan diet, I was so excited. When I finally got the chance to interview Jim nearly 8 years later, I had to ask him to tell me about how and what he did as a competitor.

“Championships that I have won have all been in the sport of powerlifting, where you are judged by the total amount of weight lifted in the bench press, squat, and deadlift.

“I won three state level championships, two in 1998, and one in 2003, all in the over 40-year-old, 242 pound class, and drug free.

Often when I think about competing or someone else competing, I know it requires a lot of time, and I wondered how that effected Jim’s personal life. I asked him if his wife ever hits the gym with him, but he said no. “Hours in the gym is time away from my family, but they understand . . . My workouts are far too intense for my wife’s liking. . . our workouts are not compatible with each other.”

When I asked if he is still competing, he said that he is not, “at the moment,” but, “I never train just to maintain. I always push myself to the limit with the intent of a possible future meet. . .”

When I asked him if he thinks he’ll ever compete again, he said that he is definitely thinking about it!

I was curious what the main difference was between his regular fitness and diet regime and when competing. He said that it depends on if it’s bodybuilding or powerlifting.

“. . . In powerlifting, calories are increased to push my bodyweight up to compete in the 242 pound class, where I feel the strongest. Bodybuilding is much more involved and includes cutting calories to slowly loose all body fat, tanning, practicing posing which makes the muscles look harder, longer higher volume training sessions. For both powerlifting and bodybuilding completion, I will travel to a gym several times a week and work with a training partner to push me to the limit!”

BODYBUILDING AND NOT YET VEGAN

“In 1988, after training for 10 years, I competed in my first bodybuilding contest, the Mr. Natural New Jersey, which a good friend of mine, Mike Rieker, had won the year before. I got too heavy in the offseason, and ended up having to loose 40 pounds of bodyweight in three months to get defined enough for the show.

“My diet at the time was low fat, low carbs, and high protein. Lots of tuna fish and salads. I trained hard and fast 1.5-2 hours a day, and the last few weeks did an hour of cardio a day. On top of that, I even did 1-hr aerobic ab classes. It was exhausting!

“By contest time, bodyfat testing showed that I had lost 25 pound of fat, but unfortunately, lost 15 pounds of precious muscle. I ended up coming in too flat for the prejudging, and after eating, my muscles filled out nicely for the night show, but it was too late! I ended up not placing.

“After the show, I hit the gym hard again, and helped someone I met in the gym prepare for the Mr. Natural New York City. In about 4 months he was ready for his first show, where he ended up winning 1st place in this class.”

"At the end of the same year, I went to Brazil for a 
wedding, met the girl of my dreams, and got married 
6 months later. This is when the vegan 
adventure began!"

STEAK, CHICKEN, EGGS AND A QUART OF MILK

At this point I was curious what Jim’s diet was like. All of the people I knew that competed, came into the gym all puffed up, talking about how much protein they had to have in a day. They were beasts! (Smelly – beasts).

But it was just how they did things, not just when they were competing! These regular gym-bro’s always bragged about the amount of protein they were consuming in a day. I had to ask Jim, “What was your diet like?”

He said, “before I came up vegan, in my mid 20’s, I would eat 70 jumbo eggs a week, two roast beef sandwiches or two cheese sandwiches for mid-afternoon and mid-morning snack. A whole rotisserie chicken for lunch. About an hour before working out, a pound of fruit. After working out I would drink a quart of milk with frozen banana and four raw eggs. After working out I would go with my friends to Arthur’s Steakhouse and have a salad, baked potato, and a 24-ounce steak.”

Okay guys, there you have it. I honestly don’t know how he ate like that. I’d be 250lbs in two weeks, I’m sure!

“Do you eat differently when you’re competing than when you’re just working out on a daily basis, and how?” I asked.

Jim replied, “To get to [desired] weight meant eating three large meals a day. Now that I’ve retired from powerlifting, my diet consists of a large breakfast and lunch, and a light dinner so I can keep my bodyweight close to competition weight.

“I look at the third meal as a thermostat: eat more at this meal to gain weight, eat less or nothing to loose weight.”

I asked Jim what his number one diet/fitness tip would be for someone like myself (or you!) who’d like to get into bodybuilding. His advice was pretty simple:

"Consistency with your workouts - no long layoffs."

STRUGGLES WITH GAINS, NOT DRUGS

I got close to being able to compete – once. But I remember when I was training, one of the hardest things for me was gains, so I asked Jim how it was for him. He said, “gains never came easy for me. Being tall with long legs and arms, I found it difficult to put on mass. But I was persistent, and year after year I worked to increase my muscle mass and strength. It has taken a lot of patience.” Now he says that he doesn’t have any difficulties maintaining his weight. “I enjoy eating very much, so weight gain is no problem.”

The big question we’ve all been waiting for – did Jim take steroids? Or at least for me, it was a question I was waiting for! Because even the regular ol’ gym-bro at my gym seemed to think steroids was a good idea. I figured competing would add the temptation. But when I asked if he ever took them, he replied with a solid, NO.

"All of my gains in size and strength 
have been without the use of drugs.

“After competing in the Mr. Natural New Jersey, I decided to try a 10-week steroid cycle, but did not see much change except for a little more definition. I discovered that if I was going to be the mass monster like those bodybuilders I emulated, I would have to take a lot higher dosages than what I had taken, and for a much longer period of time. Not wanting to put my health at risk, I decided not to go that route!”

IN THE GYM TODAY

I asked Jim what his regular fitness regime is now, and he told me that he works out about 4 times per week for about an hour to an hour and a half a day. He said, “I divide my body in 4 parts: Chest day, back day, shoulder, arms day, and leg day. So all body parts are worked 1 time per week, while calves, abs, and forearms I will do 2 times per week.”

He says even when he was competing, he followed the same basic routine he follows now.

“4 times per week is about all that I have ever trained,” he says. “When training light and fast, for a week or two, I may train 6 times per week.”

Do you have a partner or somebody that keeps you accountable?

“Although I highly recommend a training partner, I am currently training alone,” Jim stated, “However, during this past year I was highly motivated to push myself hard to be ready for a reunion workout with my first training partner in New Jersey this past July. The recorded “Reunion Workout” will be posted on my online training course.”

INSPIRATION AND ROLE MODELS

I really enjoy finding out who inspires great people and who they look up to. I asked Jim who his role model is, and he said, “Arnold Schwarzenegger, whom I have had the privilege of meeting on three different occasions.”

When I asked Jim if he listens to or watches any motivational speakers, podcasts, YouTube channels, or has any particular reading material he would like to share, he again mentioned Arnold Schwarzenegger. “The movie Pumping Iron, Arnold’s book, Education of a Bodybuilder, and Franco Columbu’s book, Coming on Strong, have all been extremely inspirational for me. Nick’s Strength and Power, and Dr. Michael Greger’s NutritionFacts, are two YouTube channels I watch regularly.”

Obviously, the previous question sort of answered my next questions, “have you ever met anyone famous?” but I asked him if he still talks to the people he has met, and who else he’s met besides Arnold.

“I have met a number of famous people: Dr. Atkins founder of the Atkins diet. I actually sat in his office. . . Richard Gaspari, the number 2 bodybuilder in the work for 3 consecutive years in the late 1980s, I knew since he was was 14 years old. Trained with Steve Goggins, ranked by Powerlifting USA, the number 1 powerlifter of all time. Casey Viator, the youngest Mr. America ever, who I met at Coffee’s Gym in Marietta, GA. . . I never stayed in regular contact with any of them, except Rich Gaspari, who I talk to on a regular basis since we trained at the same gym for so many years in the 1980s.”

HABITS UNRELATED TO DIET AND FITNESS

Every successful man and woman I have met have always had some sort of good habit that they swear by. Sometimes it’s an early 3am jump in a cold lake, or a two hour meditation process. At times, it’s pretty ordinary while other habits are quite odd.

I wanted to know what type of habits Jim might have to share that he does regularly. He told me that one of the things that keeps him motivated and on track is, “Being a Christian, daily prayer and Bible study in the morning before eating breakfast.”

While Jim may not be competing right now, he still lives the life of one working towards a goal. He doesn’t just train to compete. For Jim, health and fitness is a lifestyle. His daily regime is a routine of always moving forward with health and fitness his primary focus.

“On a typical work day, I get up about 6:30am, drink 3-4 cups of warm water, feed my 2 cats, eat breakfast and take a 10-20min walk. Work starts at 8:00am from my home office and I set a timer to get up, stretch and squat 10-20 reps every 45 minutes since my job entails sitting the whole day. Lunch is around noon and I go for another 10-20 min walk, then I get off of work at 5pm. At that time, I have a light dinner and walk again. About 7:30pm I will start my workout at my home gym and finish about 9:00pm. Shower, drink some cold water, and in bed by 10:00pm.”

NO EXCUSES

Too busy? Never. Jim says, “I can always find time to squeeze in a 1-hour workout, especially now that I have build a gym at home. There are times when I will have to workout as late as 9-10 pm, but I feel so much better than if I would have missed it!”

In a rut? No excuses there either. Jim says that, “sometimes I will take as much as a week off from training, and come back using lighter weights with higher reps and short rest periods between sets. Then over the period of 2-3 weeks gradually increasing the weight used until I am lifting the same or more before the “rut” hit!

THE TEAM, THE FAMILY

When I asked Jim about his family and how they support him, he said, “My family and I have always been very close. My son, now 28, and daughter, 25, have been vegan from birth, so together we have shared the joys and challenges of living in a meat-eating world. The latest addition to our family is my daughter-in-law, who adopted a vegan diet shortly before getting married to my son. We all live on the same property in the country and all enjoy preparing and eating vegan meals together, especially for celebrations and the holidays. It is a lifestyle that we all relish!”

IN CONCLUSION

What is your core drive to stay healthy in general?

“I want to live a long life, enjoying plenty of health and strength at the same time. In the future, I want my grandchildren to say when they are trying to move something heavy like a piano “We can’t move it. It’s just too heavy. We will have to call Grandpa’!”

SUPPORT SMALL BUSINESS

One last thing, Jim Gurtner is an award winning author of Vegan Health & Strength, a book on How to Build a Strong, Healthy, and Muscular Body on a Plant-Based Diet. I’ve included the link so you can get your hands on it and make it your own (above). Enjoy!

That’s it for today folks.

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

September 18, 2019October 14, 2020

Why is the Vegan Diet one of the Best Diets?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

A balanced, vegan diet consists of:

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

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

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

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

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 17, 2019October 14, 2020

A Vegan’s Story

Vegan Mac n cheese — Vegan macaroni and cheese, cauliflower, sprouted, whole wheat bread, and salad with vegan nut-based cheese.

A Vegan’s Story

“You’re a Vegan?!” Her eyes bulged uncontrollably as a huff slipped from her gawking mouth. “What do you eat? ” She sneers. “Where do you get your protein?!” Her gaze slips away from my face and over my 100-pound body as if she’s searching for part of me to be abnormally … off. “Well, you look good,” she turns up her nose. “And you have 5 kids!? How!? Are they all yours?”

What am I supposed to say? No, I stole them so I could keep this body and have kids, too. “Yup, they’re allll mine,” smiles awkwardly to fill the gap.

“But how?” She’s serious!

I feel kind of guilty for being tiny, but only for a second. Then the feeling shifts into, I could show you how, if you want me to.

“I exercise regularly and I eat healthy…” Vegan style.

She crosses her arms and stares at me for 5 seconds before her expression softens.

“Yeah, I need to eat better.” She turns and flips her hair over her shoulder and I swear I see her trying to turn her wine into water. But I wish you could have seen her face. I couldn’t tell if it was judgment or doubt, or concern, or maybe a little of all three.

“What do you eat though? Lettuce?”

I get asked this alllll the time. “No. I eat everything you eat, just a healthier, homemade version of it. Pizza, lasagna, casseroles, burgers, ice cream, cake, steak (gluten steaks), chili, salad… tofu –”

Her expression is priceless. Her nose wrinkles and her lips pucker like she just ate a rotten tomato. “I can’t do tofu! But that’s great; you look amazing! I wish I could look like you, and to think you have so many kids! I only have one and look at me!”

There it is. She wishes, but she can’t do…

It’s over. We part ways and we will probably never see each other again.

I have conversations similar to this all the time. People cannot understand how I have so many kids, look so healthy and fit, and am a vegan. It blows their mind.

THEY’RE ALL SECRETLY THINKING: “WHERE’S THAT PROTEIN? SHE’S PROBABLY MALNOURISHED.”

First, if you really, truly, want to be healthy and look good, stop saying, “I can’t.”

It’s about what your priorities are. If you really, truly want to look and feel amazing you can! But you cannot have your cake and eat it too, and expect not to be fluffy. (Haha, see what I did there?) Some things will just have to go, and in the same way, some things you’ll just have to add. Even if you don’t love it…. right now.

Yes, I am a vegan. I’m fit and healthy. Annnd, all 5 kids came from this body. No, I don’t just eat lettuce.

YES, I GET MY PROTEIN.

Along with this woman, and everybody else that asks me this question, protein seems to be the number one concern.

So where do I get my protein?

Honestly, this is the easiest thing in the world to answer. It’s in some veggies, some fruits, all nuts and seeds, and beans, and whole grains are loaded to the hilt with protein.

In all actuality, it’s easy to get enough protein because, for one, our bodies don’t need as much as most people think, to be healthy. And two, it’s not just in meat.

The dietary reference intake for protein is 0.8 grams per kilogram of body weight per day (USDA, 2010). In fact, the recommendation is that only 10-35% of our daily calorie intake should come from protein.

That’s not a lot of protein. I’m about to drop a load of wisdom on your heads right now. Protein isn’t the “be all end all”, for good health. It is easy to get enough. It’s easy to get too much, too, if you are not a vegan; and too much, is toxic to our bodies!

So don’t stress. If you eat a balanced diet of nuts, seeds, whole grains, legumes and fresh fruits and vegetables on a daily basis, you’ll be getting enough protein. Period.

In the next few blog posts coming up, I’ll be going into this topic in much more detail and I will help you along the way. This is just the beginning of the vegan journey. It’s simpler than you think. You won’t have to start eating the grass growing in your lawn or get an extra fridge to store your lettuce. All you’ll have to do is take the things you eat now and substitute a few of them for healthier, vegan, options.

Now that I’ve debunked a couple of the “normal” concerns that I have heard time and time again, when you think vegan, what comes to mind?

I am really excited to launch into this new series on health and fitness (coming soon!). We’re going to dive a little deeper into what it means to be a vegan, how to be balanced on a plant-based diet, and how to see amazing gains in the gym even if you’re a vegan!

I’m also so incredibly stoked right now, because I’ll be featuring special guest, Jim Gurtner, who won championships as a bodybuilder on a vegan, plant-based diet. This is going to be super-duper inspiring, so click the link below and sign up for my emails to be the first to know when his story hits Balance8Life!

By the way – if you’re new to the thought of being healthy, but don’t know where to start, look no further! Setting goals is a good place to start. You can also go to my blog and explore my articles. If you start at the bottom and work your way up, I introduce each of the 8 methods for balancing a healthy lifestyle. I then show you how to set goals, make them last, and be consistent with them.

If you have any questions, please reach out! I love hearing your stories and questions! You can follow me on Facebook and Instagram, too, for daily motivation and healthy tips.

Happy balancing! See you soon!