Archive for October, 2009
Burning Calories and You-how do you stack up? Calories DO Count. Part 1
Posted by: | CommentsYou may have heard various and sundry diet and nutrition gurus touting the benefits of a given “diet”-you can eat as much as you want and not gain fat, as long as it is under the full moon, the color red, and you eat standing up. OK, so maybe not that extreme, but the idea that total calories don’t matter if you eat specific foods is around and pervasive. Well, calories do count. There’s no way around the laws of thermodynamics, at least not yet. Quality of food is an important issue as well, don’t get me wrong. But from a strictly energy balance perspective-it’s calories that are king (or queen.) It’s not magic, it’s not difficult, but it does take a bit of attention-at least if you’re interested in improving your health and or the way you look.
We’ll be looking into the idea of energy balance ie:calories in versus calories out. Today we’ll take a look out the calories you expend-energy output. In Part 2 we’ll take a look at calories in, energy intake, and the ways to track that.
Calories out=energy expenditure=all activity, bodily function, energy required for digestion of food, exercise, cleaning the house, everything. Definition of terms that create your total calorie burn:
RMR=resting metabolic rate-the amount of calories you need to exist without any activity-ie:bedrest
TEA-thermic effect of activity-this, obviously, represents the caloric burn of activity, both exercise and non-exercise acitivty.
NEAT=non exercise activity thermogenesis=general activity like walking the dog, playing with the kids, cleaning the house, fidgeting, general moving around that is not “exercise.” This can have a VERY large impact on your daily caloric burn. It’s the difference between sitting on your butt on the computer or watching TV and moving, just doing something, anything.
TEF-thermic effect of food. Basically the energy expended to digest and assimilate food into usable energy.
Lyle McDonald, a very smart guy, has a great article that goes into more depth regarding all of these terms. You can find it here.
The RMR is the component that we don’t control very much. TEF and TEA we can make changes to. There are many calculators out there which can help you determine your energy expenditure. One that seems to be fairly accurate is the Mifflin equation, and you can find the calculator here. To get an idea of how many calories are burned for specific activities, you can use the calculator at Fitness Partner here. Keep in mind these are all estimates, but good starting points.
If you like to get even more specific, you can use the Bodybugg or GoWearFit devices. These are small devices you wear on your arm that measure motion, heat given off, skin response to stress, and temperature. You may have see the contestants on “The Biggest Loser” wearing them. They are cool little toys, and definitely make you more aware of how much you are, (or are not) burning in a given day. They also give you more individualized information than an equation. I think the most useful application of these is that it truly makes you think about moving more and get the burn higher, and you are super aware of when you are just sitting (oh dang, I’m only burning a calorie a minute here.) Leigh Peele has done a comparison of the two devices which you can find here.
I’ve used the Bodybugg on several different occasions, and I am going to share a few of my observations. I hope this helps you see the impact of how moving, and kind of movement, can impact your calorie burn. Oh-any why does this matter? Because if you burn more, your calorie balance is altered. This can positively impact your weight and your health.
So here we go: I am 35 years old, female, and weighed 127. My RMR has been tested at 1500 calories which also was shown by the Bodybugg. Here’s some examples of calories burned.
-30 minutes moderate intensity steady state cardio-(treadmill walking on an incline)-200 calories
-Sitting at a computer at work-80 calories per hour
-Taking a 20 minute walk outside during my break at work-100 calories (see the difference between sitting an just walking-this was a casual walk, not a power-exercise walk)
-45 minutes of heavy weight training-220 calories
Calorie burn total for this day, which included 45 minutes of weight training and 30 minutes of cardio for structured exercise, was 2350 calories. A day where I was mostly sedentary, sitting at work all day and then going to get my hair cut and colored in the evening (which was more sitting) I burned 1800 calories. Had I just gone for a short walk I could have bumped that burn by a couple hundred calories WITHOUT GOING TO THE GYM! That’s a huge difference in calorie burn. 550 calories is a big difference day to day. Cleaning the house burns a ton of calories. Which reminds me I really need to clean the floor….
Although the structured exercise had a positive impact on my net calorie burn, it wasn’t the main area. Many people are under the impression that an hour at the gym will counteract all the sitting. Guess what-it doesn’t. Getting up and moving during the day can have much bigger impact than we realize. You don’t HAVE to set aside many hours to dedicate to exercise to get in better shape.
I hope this helps shed some light on how you can burn calories, and the importance of general movement. Please let me know what you think in the comments below, or share if you have used the Bodybugg or GoWearFit! I also go into this a bit more in my nutrition guide, which is free and you can sign up below to receive it.
Now-go forth and burn!
Gluten Free Athlete Profile-Pamela Kropf
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Pamela Kropf trail runner extraordinaire
Pam has a very cool blog, make sure to check her out! Here is her story in her words…
My name is Pamela Kropf and I am a 32 year old wife/mother/athlete living in Sacramento California but was born and raised in northern New Jersey. My number one accomplishment is being a mother to a very active 1.5 year old who is my world. I’ve been an athlete since before high school with soccer, basketball and softball filling my parent’s calendars on week nights and weekends. I have been a runner since college. I became a tri-athlete in my late twenties and more recently a trail runner looking to do her first Ultra. I’ve run over a dozen half marathons, four marathons and have completed in an Ironman. I have also coached women to train for and complete their first ever sprint distance triathlon. I love being active and I love helping other people be active, especially my family.
I was diagnosed sometime in 2003. I had been living in California for almost 3 years and even though all my life I have had “digestion issues” (that is what I called it) I never thought to get tested until one day I realized: A. I had health insurance and B. things were getting worse. I am 5 ft 7 inches tall and I weighed in 115 lbs. In college my roommates thought I was anorexic and staged an intervention. It wasn’t that I was anorexic; it just hurt too much sometimes to eat so I lived on bread because I thought that was helping me. I was skin and bones although my energy levels were never low my iron levels would occasionally dip below the normal level and my liver started to go haywire. I was losing control of my bowels and was prone to fainting at weird times.
I don’t think I know what my specific trigger was other than living away from home at college without any parental guidance. In high school I was not skinny in fact I was quite large and muscular. The summer after my freshman year of
college I did lose weight when I was first started running (after gaining the freshman 15) and it was probably from that
point on where my body continued to be slim but I have had the digestive issues all my life. When arrived in California and
started working full time and supporting myself is when I started noticing more problems with my liver and iron stores. On a side note, my mother passed away from a massive heart attack when I was 17. We will never know if she had celiac or
not but she did lead an unhealthy lifestyle of no exercise, smoking and poor diet. I vowed from her passing that I would lead a healthy lifestyle. Recently my father sent me my baby book and I discovered quite a few shocking things. I was never breastfed. I was given wheat in the form of cereal and formula when I was just a few weeks old and I was continuously given some high allergic and potentially damaging foods before I was one years old. I am strong proponent for breastfeeding and keeping wheat and dairy away from an infant until they reach the age of one especially if there is a family history of problems.
Training regimen:
Now that I am a mom my time for training is limited. Sadly, I have not done any triathlons in few years but my running is
back to a level and pace I am happy with. I follow the Furman Institute FIRST training plan (http://www.furman.edu/FIRST/fmtp.htm) which consists of 3 days of running including a speed workout, tempo run and a long distance run. It works for me and it works for my family. I get my workout days and my husband gets his. Any cross training is done with a jogging stroller or bike carrier. This training routine allowed me to run a marathon 7 months after my daughter was born and while I was still nursing. It is a wonderful training plan for busy people. (Bold is editor emphasis. Holy mackerel that’s awesome!)
Nutrition:
My nutritional philosophy has changed over the years. When I was 3 or 4 years old the doctors decided my “digestive issues” was nothing more than lactose intolerance so because of that, I refrain from having dairy. Since my diagnosis of Celiac, I am able to tolerate more dairy but I do mostly lead a dairy free lifestyle. I became a vegetarian at the age of 16. When I was diagnosed with Celiac eating out became a big problem. What could a vegan celiac order? Needless to say, I started to incorporate fish into my diet more and more although I generally only eat fish when dining out. Currently, I have moved into a life style where I have now eliminated any artificial sweeteners from my diet (I was a HUGE Diet Coke addict) and a lot of unnecessary sugars (huge candy addict as well). Since having done this, I feel tremendously better on all fronts. Back in my “skinny days” as I used to call them I could consume anything I wanted and not gain a pound. Those days are long since gone and now I realize I have to be more conscious of what I put into my body.
Favorite Pre and Post Workout Foods:
Because a lot of my trail runs and races are away from home, I tend to bring with me some pre and post race fuel. Pre Run tends to be a banana sliced lengthwise smothered in peanut butter or just recently GlutenFreeda’s Gluten Free Oatmeal (http://www.glutenfreedafoods.com/oatmeal.html). I was overjoyed when I discovered this gluten free oatmeal. I love the Banana Maple with Flax flavor best. My favorite post run recovery lately is Silk Chocolate Milk in the single serve container. A perfect blend of carbs, protein and is easy to digest and travel with.
Favorite Sports Supplements:
Like most athletes I use Gu on occasion and SCaps for long hot runs. I generally just drink water while running. I also love PureFit Bars (http://purefit.com/nutrition-info.html) because they are gluten free AND they don’t melt. So I can chop one up and toss it into a baggy and take it on a long trail run as some additional fuel. I always keep one in my running bag too for a post race snack if needed. I also love Amazing Grass products. They keep my immune system healthy and they too are gluten free (www.amazinggrass.com) and help with recovery.
Upcoming competitions/plans:
My upcoming plans include running the NIKE Women’s Half Marathon in San Francisco, the California International Marathon in December and my ultimate goal is to run the Way Too Cool 50K in March 2010. That will be my first ever ultra. I am using the marathon as a way to increase my mileage and therefore I am not racing the marathon as much as I am running it to have fun and increase my mileage for the future ultra. Way Too Cool is a very competitive ultra to get into so I will not know until mid December if I am selected to run it.
Advice for other gluten free athletes:
You can be active and you can live a gluten free life. All it takes is a little bit of preparation, determination and a positive attitude. Being celiac you already know how important food is in your system and how it can cause your body to react. Most athletes are more in tune with their bodies than the average person and most celiac are even more aware of their bodies. Living and training gluten free can only improve your performance.
I struggled with the gluten free diet a lot. I am Italian and for me to give up bread and pasta was a hard thing to comprehend. I would go off and on the diet more times than I can count. I was in denial. My first ever marathon I was on
the diet throughout training and racing. I finished with a time I was proud of and felt great post race. The following year I ran the same marathon but stopped following the diet during my training and during the race. Needles to say, I bonked hard at mile 20. I had also lost about 30 pounds during the training months without realizing it, and post race I could barely walk my entire body shut down. It damaged my body so badly that I could not run for months after that. I had to skip the same marathon the following year because I still was unable to run. That was a big eye opener for me and I should have learned my lesson.
I did realize that I needed the diet when I was competing. My body could not handle it otherwise. But there were times I
would still cheat. Of course I would feel awful but I would deny it was the gluten making me feel that way. Now, I am a
mother and I realize I need to be around for my child for a long as possible. I cannot afford to be sick and not mobile. I
also want to be a good role model for her.
Check out Pam’s Trailmomma blog
Gluten Free Product Review-Purely Elizabeth Ultimate Cacao Muffin Mix
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Purely Elizabeth Ultimate Cacao Muffin Mix
The Purely Elizabeth baking mix line was recently launched, and offers a healthier choice for individuals with food intolerances including celiac disease. The mixes are free of sugar, dairy, wheat and gluten. Eizabeth Stein is a holistic nutrition counselor. She was very kind and had sent me the Apple Spice muffin mix which you can find the review here, the cacao muffin mix, and the pancake mix which is calling my name from the cabinet, but I have not yet tried.
I made these this morning as a kickoff to what should be a fun weekend. Chocolate on A Saturday morning-can life get any better?
As I mentioned in my previous review, it would be my preference to have the nutrition facts printed on the package instead of having to go to the site. Also, the nutrition facts given are for the mix only, not the muffin as prepared, so be aware. I believe the labeling may be addressed in the future as this is only the beginning of what I think is a company with great potential in the future.
The ingredients in the mix are: Millet Flour, Corn Flour, Almond Flour, Organic Raw Cacao Powder, Flax Seed, Organic Hemp Seed, Organic Chia Seed, Aluminum Free Baking Powder, Organic Cinnamon, Sea Salt. So far, so good. Stuff you can recognize as actual food, and pronounce. The instructions recommend adding agave syrup, rice milk, one egg, olive oil and vanilla. Here I took a few liberties. I added 1/3 cup of mini chocolate chips (had to be done,), used moo juice instead of rice milk (no dairy probelms here and didn’t have rice milk,) substituted 1.5 TBSP coconut oil and 1/2 cup applesauce for the olive oil (personal preference,) cut the agave syrup amount in half and added a bit of stevia (personal preference again to keep caloried slightly lower, especially since I was adding in the chocolate chips-you have to give a little to get a little, you get me? Make the calories even out.)
I also kept the baking time slightly lower to 18 minute as I have a convection oven. The smell while they were baking was absolutely heavenly.
Verdict: These ROCK!!!
I am a chocolate freak, I admit that. When it comes to ice cream, I always will have chocolate or a variation thereof. So I am biased toward anything chocolate. These were very good-lots of chocolate flavor. The hemp, flax and chia seeds add a nice crunch to counter the sweetness. They are sweet without being overly sweet, really a nice balance. Taste I give these a 9/10.
mmmm....chocolate...
Nutritionally, far better than any other chocolate muffin you may find. Ingredient list is great. As I prepared them, here is the nutritional breakdown per muffin (makes 12.)
137 calories
5 grams of fat
23 grams of carbohydrate, 4 from fiber
3 grams of protein.
The Purely Elizabeth Cacao muffins would be great to have along with a protein source for breakfast or a snack. You could have some greek yogurt, cottage cheese, eggs or egg white omelette. (For more information about setting up a healthy nutrition plan, sign up for the free guideline at the end of this post or the top right hand part of the page.)
The trick is eating just one. I may freeze them individually and remove one at a time. Otherwise I could easily eat them all, like now.
For more information on Purely Elizabeth and to order click here.
All in all, highly recommended. Give them a shot! Let me kn ow what you think by leaving a comment.
Gluten Free Sports Supplements-Muscle Milk
Posted by: | CommentsProtein shakes abound these days. You can choose ready to drink (RTD), powders, whey isolate, whey concentrate, a blend, micellar casein, milk isolate-and for our dairy sensitive brethern and sisters we have gemma (pea) protein, rice protein, hemp protein-even beef isolate. (I have to admit I have not tried that and am not likely too-just seems weird to have something derived from beef taste like chocolate or fruit punch. But I digress.)
Muscle Milk is yummy.
A very popular brand of protein is the Muscle Milk family, which includes Muscle Milk light. These generally have slightly or significantly higher calorie content as they do include some fats. Not necessarily a bad thing at all, just as always check your labels, and make sure it fits into your nutrition plan for the day. (If you want more information on setting up a nutrition plan, sign up for the free guideline at the bottom of this post or the top right hand side of the home page.)
I have to admit I have only tried the chocolate flavor of Muscle Milk Light. I’m a chocolate girl, what can I tell you. The Muscle Milk powder is available in these flavors: (BOLDED FLAVORS ARE NOT GLUTEN FREE!)
Bananas N’ Creme, Blueberries N’ Creme, Brownie Batter, Cake Batter, Chocolate, Chocolate Banana Crunch, Chocolate Caramel Pecan, Chocolate Malt, Chocolate Mint Chip, Cookies and Creme, Dark Chocolate, Mocha Latte, Orange Creme, Peach Mango, Peanut Butter Chocolate, Strawberries and Creme, Strawberry Banana, Vanilla Creme, and White Chocolate Mousse. Whew!
Muscle Milk Light comes in Banana Creme, Chocolate Milk, Chocolate Mint, Cookies N Creme, Creme Brulee, Dark Chocolate, Peanut Butter Chocolate, Strawberry Banana, Strawberry Milkshake and Vanilla Creme.
I contacted them regarding gluten free status, and Jeff gave me this reply:
“Our Muscle Milk and Muscle Milk Light pre-mixed Ready-to-Drink shakes are gluten free (all flavors).
Our Muscle Milk and Muscle Milk Light powders are gluten free except for the following flavors: cookies ‘n crème, chocolate malt, and chocolate banana crunch.”
Whoohoo!!!
That’s a lot of yummy sounding flavors to try, people! As always, double check labels, read the nutrition facts and make it fit into your nutrition plan. Shakes and powders can be a convenient and portable snack making it easy to get in some nutrition. Add an apple, carrots and some almonds and you have a portable, on the go meal.
Have you had any of these-if so what did you think? Any other gluten free protein shakes you enjoy?
Let me know!
Gluten Free Athlete Profile-Kelly Baker
Posted by: | CommentsI first ran into Kelly on a bodybuilding/fitness message board. She keeps a journal there, and with gluten free in the title-I was intrigued. Kelly always keeps a positive outlook and has encouraging words for others. Here she is!
Kelly Baker
Kelly Baker, age 31, resides in Columbus Ohio.
National Physique Committee Figure Competitor, Women’s Tri-Fitness Competitor
I was diagnosed July 21, 2008, and oddly enough it was an attempt at finding the best diet for my body. A training
partner had undergone the test, received a Celiac diagnosis, and had had the most staggering transformation I’d ever seen. I figured it was worth a shot as I had thought myself lactose intolerant for years.
I didn’t have a true “trigger” so much as I was becoming more symptomatic over time. I’ve probably always been like this.
Training Program:
I use the P/RR/S (Power, Rep. Range, Shock) system, combined with plyometrics, and various forms of cardio. I try
to be as sports-specific as possible depending on what I’m competing in. My husband and I are looking to do some serious cycling next summer, so I will be more cycling focused between NPC shows.
Nutritional philosophy:
I have other major intolerance’s in addition to Celiac Disease in the forms of soy, dairy, eggs, and most nuts and
seeds. I stick with lean protein sources and lots of vegetables, fruit, and gluten-free grains. I avoid processed foods
as much as absolutely possible. The more ingredients it has the less I trust it.
For pre and post workout nutrition, I have chicken and a rice cake for both. Sometimes I eat Steel Cut oats in place of the rice cake.
Favorite sports supplements:
The following from ALR Industries; Chain’d Out, T-X, Zero-Stim, Hyperdrive 3.0, ProAnabol, WTF Pump’d, Primed Ultra,
Poison, Comatose, and Lean Dreams. For cycling related power-ups GU Chomps work very well.
(Editor note:I have contacted ALRI in an attempt to obtain a listing of their gluten free products and have not yet received a response. Kelly notes she has never has an issue with their products.)
Upcoming competitions/training plans:
I competed in my second Figure show on October 3rd, which will be followed by some medical testing to determine the extent of an injury to my knee. I plan to compete next March in Figure, take most of the summer to do some serious cycling (75-100 mile rides) and compete in two more Figure shows in October 2010.
Advice for other gluten free athletes:
Where there’s a will, there’s a way. In some ways it is harder for us to function nutritionally, but in a lot more ways it
is easier. We must give our systems quality fuel, and we think about what goes “in” much more than a normal person would. For anyone competing in Bodybuilding or Figure it makes the diet a lot easier. Our diets are cleaner to begin with which means less rebound between shows so returning to show conditioning is easier for us to do.
Final notes to share:
July 21, 2008 I got my life back. I’d always been fatigued no matter how much I slept, suffered from low blood sugar
crashes several times a day, and couldn’t make the gains I was working so hard to make. That day, I found out that 90% of my diet, pristine by conventional nutrition standards, was toxic to my system. Once my diet changed the fatigue drained away, the hypoglycemic incidents stopped, and I no longer agonized over the way I’d react to anything that went in my mouth. Discoering I was a Celiac along with my other intolerances was freeing. For nearly 30 years, I had no idea what it was like to actually feel good. and I would not trade any of this for the world.
Thanks for sharing Kelly-best wishes with your knee and your future plans!
Editor note:click here for another related blog post on how celiac can help improve you awareness of proper nutrition and thus your diet.
Top 10 Misconceptions on Getting Fit and Healthy
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This way....
In no particular order, and this is my opinion. There’s certainly more than 10.
Fit. Healthy. These words may mean different things to different people. Actually, I am sure that they do, as well all have our own frames of reference. Here’s what I’m referring to here in the context of this article. Fit and healthy means having the physical ability to do the things you want to do without getting out of breath. It means being able to open a heavy door, carry bags of groceries, go up and down stairs. (By the way-this is the definition according to Erin-this is not Webster’s by any stretch of the imagination.) It means being able to play with your kids-really play with them, not lie down on the floor and let them climb on you because you don’t have the energy or ability to do anything else. It is the ability to live your life and do what you want to do, without self-imposed, changeable physical limitations. Are we straight? OK, here we go!
1-I have to exercise a lot.
This is not true. Actually, I should clarify. It depends on what you call “a lot.” If 30 minutes daily or at least 6
times a week is ” a lot”, then maybe yes. However, you do not have to do all structured exercise-meaning going to the gym, lifting weights, or doing cardio. It can be activity-take the dog for a walk, throw the football, play frisbee, whatever. The most important thing is to get off your duff and move. Don’t sit when you can stand, don’t stand when you can walk. Get up and walk around the house or office every 20-30 minutes. Go window shop. Clean the house-talk about getting immediate gratification and burning a bunch of calories. I wanted a cleaning service until I wore the Bodybugg and cleaned the house. (My fiance was very happy, because I dropped asking about getting a cleaning service after I learned that.)
Cleaning house can easily burn 200-300 calories-depending on the size of the house and exactly what you do, of course.
Pace while you’re on the phone. The moral of the story is just move.
2-I have to eat 6 times a day.
Nope. You can if you want to, but you don’t have to. Research has shown that a isocaloric diet (same amount of calories and composition) shows no “metabolic advantage” as far as calorie burn goes, to eating more often. You don’t have to “stoke the metabolic fire.” Some people find that they feel better eating smaller meals more often. Some like a few larger meals. Some like meals and small snacks. Have at it! Any of it! Whatever will help you eat consistently well,
and fits into your lifestyle, is what you should do.
3-I don’t have time to exercise.
Really? Now this is not going to win me any fans, but would you ever say you don’t have time to brush your teeth? Take a shower? You find time to do the things that are important to you. We all have the same 24 hours in a day, we all have
responsibilities and things we have to do. If something is important-you figure it out and make it happen. If someone
said they’d give you a million dollars if you exercised, I bet you’d find a way to get it done. And again-it doesn’t have
to be organized exercise, although it can be. It early in the morning, before the day gets crazy, before the
kids/husband/wife/significant other/dog gets up is the only time-do it! If you can get out at lunchtime-do it! To quote
Nike-just do it. Pick a time, and do it. Go. NOW! (just kidding.)
4-I don’t have time to cook.
See number 3. Also, cooking can be much less expensive, as well as much better for you. If you shop smart, buying sale
items, stocking up, you can eat healthfully for a reasonable expenditure. You can also cook large amounts of staple items
so you have good food ready to go. Click here for a post on planning ahead. Make good friends with your slow cooker. And again-you make time for what is important to you.
5-People that are fit are just lucky/genetically gifted/freaks of nature.
This, personally, drives me insane. If someone says to me-”You’re so lucky” I tell them-”Actually, luck has nothing to do
with it. Time, consistency, and a lot a hard work and good nutrition do.” Yes, we all have different and unique genetics.
However, that does not limit you from becoming the most healthy and fit person you can be. If you have concerns, see your doctor to rule out health issues. Then get moving!
6-I don’t want to get bulky.
This comes from women. I promise you, you will not get bulky. You can-but it would be very intentional, and wouldn’t
happen overnight, and may require exogenous hormones. I hate to say it, but what many people refer to as “bulky” is most of the time just fat. If you got leaner, you wouldn’t think you had too much muscle on your thighs anymore, I can almost guarantee it. When fat covers muscle, that is when the perception of bulky occurs. For the most part. There are very few women who are genetically blessed to put on muscle easily. This is NOT the majority. Chances are very good it’s not you. I promise you, I life as hard and as heavy as I possibly can, and I am not bulky. Unless I’m carrying too much fat. Then I could be bulky-but it’s fat-not muscle, and when I lean down viola-not bulky. Leigh Peele, whose work I respect and enjoy, has written on this subject and you can read up on it here.
7-I don’t like healthy food.
Nobody really likes boiled chicken and broccoli. However, that is not what you have to eat. You do not have to suffer to
lose weight and/or get fit/be healthy. There’s a big wide world of food variety to try! You can add flavor to foods with
spices, herbs, citrus, marinades, rubs, various preparation methods-the world is your oyster (or clam, or shrimp, or salmon-get it?) Branch out, read food magazines or sites, wander around the farmers market or grocery and try something new. There are a metric ton of wonderful resources-and many food blogs that are specifically gluten free. If you see a recipe you like-take a look and see how it can be modified, if necessary, to meet your nutrition goals. After you do this a few times it becomes very easy and second nature. I get ideas from the Food Network, and then modify as needed for gluten free and healthy. There’s no reason for you to eat anything you don’t like. There are many options.
8-I can’t live without ____________ (chocolate ice cream, bacon, deep fried onions, candy etc.)
You don’t have to.
Just make an indulgence just that-an occasional indulgence. Set aside a Saturday dinner to eat what you want or what
you’ve been craving. When you’ve been eating well all week, you can have that bit of indulgence with no guilt and no
repercussions. If you haven’t been eating well all week, then you may want to reconsider. Figure if you eat well 80-90%
of the time, take that remaining percentage and have a little bit of an indulgence. That doesn’t mean a whole bag of
Pamela’s Chocolate Chip Simplebites (been there.) Have a few, enjoy them, put them away. In the freezer if necessary.
Then enjoy guilt free again the following week.
9-I have to get in shape before I start going to the gym.
Nope, just go. No one there cares, they are all too busy worrying about themselves. Just start, give yourself permission
to begin. I am always inspired to see people who are new to exercise and the gym, or who are coming back from a layoff. It takes a big decision to make that first step. Little bits at a time, but start. Just begin. Preferably today. Go for a walk. The article will be here when you get back.
10-It’s too hard.
Well, I’m not going to lie, it’s not easy. But what is harder-making a change, or staying the way you are? Changing
behavior first requires a change in perspective. Are you truly satisfied and content with your currrent health and fitness
status, your appearance and weight? If so-then stay the same, that’s awesome. If not-make a change. Choosing to make a change is probably the hardest part. Actually taking the first few steps to change is pretty hard too. But then it’s like a snowball effect-you start to feel/look better, you have more energy, so you want to do more to improve your life. Inertia is very powerful. You can’t escape physics-a body in motion tends to stay in motion, a body at rest tends to stay at rest. Get in motion, and give it time to have inertia kick in.
So for today-take 1 step, make 1 choice to help you achieve your goals. Don’t give in to the misconceptions and poor
information that is so pervasive. Get educated, make your own decisions. Move forward.
What misconceptions have you heard or seen? What steps have you taken? Do any of these ring true for you? Let me know what you think in the comments below!
Gluten Free Athlete Profile-Kimberly Bouldin
Posted by: | CommentsI originally “found” Kim through her blog-she has some great stuff so make sure to check her out. Then she “twitted”-or whatever-”tweeted?” about going running and I said to myself-”Self-check this lady out!” Here she is!
Kim and her daughter, Hannah
Hi, I am Kim. I live in central Ohio, right outside of Columbus with my husband and 2 kids. My current sport is running. I am training for a half-marathon on October 18th. I hope to train for a full marathon next May! I just ran my first race ever in July, a 10K (ran it in 53:22). I finished 2nd in my age group & 25th overall (out of 75). (Editor note: Whoohoo! Way to go! I was a gymnast growing up. I started at age 5 until I was 13 or 14.
As far as celiac and diagnosis, I had suffered on & off since I was a teen with anorexia. I had a recurrence as an adult, after the birth of my daughter. It wasn’t nearly as severe as the first time, but still, something that needed addressed. I began to see a dietician. The dietician is the one who suggested I get tested for Celiac disease after my telling her about all the foods that bothered me when I ate them. I had previously been told that I had IBS (editor note:see-the garbage can diagnosis strikes again!). My bloodwork was positive and I was instructed to go gluten-free. It was only after I went gluten-free that I saw a GI doctor, who wanted me to go back on gluten to confirm the diagnosis with an endoscopy/biopsy. I declined because I felt so much better off of gluten….it was night & day.
That was enough for me. I went on to have my kids tested and my son was diagnosed at the age of 10 with Celiac disease. He did have the endoscopy/biopsy done. I knew better by the time he was tested. He is a thriving, happy 13 year old hockey player now. 
I am not positive what my trigger was, but I suspect it was the birth of my first child in 1996. I started
having stomach issues after having him. They got much worse after the birth of my 2nd child in 2002.
Training:
Right now my training consists of lots of running. LOL! I run 5 days/week and my max was 35 mpw-miles per week (editor note-I hardly even drive 35 miles per week). I also try to incoprorate strength training, but that has gotten tough as my mileage increased. I am now in the tapering stage of my training, so I am working back in some crosstraining & strength training.
Nutrition:
My nutritional philosophy is pretty simple: I strive to eat mainly whole foods that are naturally gluten-free.
I do enjoy the occasional treat (dark chocolate is my best friend), but I feel best eating little to no processed foods. I also stay clear of artifical sweetners as much as I can. They really seem to irritate my stomach. If I need to sweeten food or baked goods, I use sugar or agave nectar.
Favorite pre-post workout foods are plain & simple – bananas before. Afterwards…egg white omelet w/spinach & tomatoes, waffles or brown rice cakes with almond butter and fruit spread and fresh fruit.
Favorite sports supplements : Long runs over 8 miles require fueling mid-run & drinking gatorade (powdered & diluted) to keep me from getting dehydrated. For my mid-run fuel, I rely on Clif Shots or Shot Bloks for the most part. They are caffeine free (I don’t drink caffeine) and don’t bother my stomach.
Upcoming competitions: Half Marathon on 10/18/2009 and full marathon in May 2010
Advice for other gluten free athletes: Make sure to treat your body right. Make sure to properly fuel your body for the best performance possible.
You can find out more about Kim at her blog Gluten Free is Life
Twitter: http://twitter.com/kbouldin
Thanks for sharing Kim-and best wishes on your upcoming races!
Gluten Free Sports Supplements Update-BSN and Gaspari Nutrition
Posted by: | CommentsAs I mentioned heresometimes deciphering whether a supplement contains gluten can be a daunting task. I have been emailing different companies in an attempt to compile a list of gluten free supplements, and have found that some companies certainly appear more aware than others. The list will be a work in progress, and will be constantly changing as product lines are modified and change. So I give you this information with a VERY strong encouragement to check labels yourself as well.
Having said that, here’s some information, some more helpful than others.
BSN
After contacting the company BSN (Bio-Engineered Supplements and Nutrition, Inc.) and requesting a list of gluten free products, this was the email response I received:
“Our labels are continually being updated due to formula or ingredient alterations. Please continue to check the labels for the latest information. BSN products may or may not indirectly contain gluten due to the possibility of cross contact with manufacturing equipment.”
Given that-I will not be risking it. I have not used their products in the past. I see now that they have also updated the label on the Lean Dessert Protein powder (which I’m bummed about because I heard it tasted really good) that the glutamine peptides it contains are sourced from wheat. Bigtime bummer. Thank you to BSN for being forthright however, and revealing that their products may not be safe. If you are interested in their other products, definitely check labels. You can check into BSN here.
Gaspari Sports Nutrition Supplements
I also contacted Gaspari Nutrition. In response to my email requesting a gluten free product list, I got an excellent response! Patrick the customer service manager replied “All products besides Sizeon Powder and Realmass are 100% gluten free.” Whoohoo! I have tried Gaspari’s Myofusion Protein powder which I liked quite a bit. It’s a thicker consistency when mixed, and sometimes I like to mix protein powder with a small amount of water and pretend it’s pudding. (I told you I have a sweet tooth that won’t quit.) This protein powder works very well for that. Also, I’ve used the preworkout supplement SuperPump 250. SuperPump has some caffeine and stimulants, as well as creatine monohydrate, a few adaptogen herbs and some B vitamins, and some other “pump” inducing ingredients. I liked it and had no problems stomach wise. I also can handle a lot of caffeine, so your mileage may vary. I was please with Gaspari’s quick response to my email and customer service. I plan on trying more of their products in the future, and will keep you posted. You can check out more about Gaspari here.
Have you tried any of these products? What sports supplements do you like or would like me to check into? Let me know! Post your comments below! (Wow-that was a weak rhyme
Gluten Free Product Review-Purely Elizabeth Apple Spice Muffin Mix
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Purely Elizabeth Apple Spice Muffin Mix
I was very pleased when I read about this new line of gluten free baking mixes. They are dairy, sugar and gluten free. Rejoice! They also are made with nutrition in mind-incorporating whole grains instead of highly processed rice flour, which is very common in gluten free mixes. Also included are omega 3 containing flax, hemp and chia seeds.
Elizabeth was kind enough to send me samples of the apple spice muffin mix, the cacao muffin mix, and the pancake mix. I tried the apple muffin mix today.
One thing I noticed immediately, that personally I would like to see as far as packaging goes. The nutrition facts are not printed on the mix package itself. You can find the nutrition facts (which are for the non-prepared dry mix only) on the website. I would like to see that on the actual package as well. I realize that it is a nit-picky detail though.
I also have to say I did not prepare the mix exactly as directed, so I violated a cardinal rule. I made two substitutions. I have nothing against healthy fats, but today I wanted to keep my fat intake lower and carbohydrates higher. Instead of 1/2 cup of olive oil, I used 1/2 cup of unsweetened applesauce plus 1 tablespoon of coconut oil. I also used 1/4 cup of maple syrup and 1/4 cup of sugar free pancake syrup (which was sweetened with Splenda.)
The ingredients in the mix are Millet Flour, Corn flour, Almond Flour, Organic Coconut Flour, Flax Seed, Organic Hemp Seed, Organic Chia Seed, Aluminum Free Baking Powder, Organic Cinnamon, Organic Nutmeg, Sea Salt. I like that. A lot. Nothing that is not real food, unpronouncable, or has more that 4 syllables.
Directions are to add 1/2 maple syrup, 1/2 cup olive oil, 1 cup of diced baking apple (I shredded mine with a grater instead of chopping,) 1 tsp vanilla, and 1 egg. Also easy to pronounce. NICE!
The smell of the mix was quite strongly spicy, in a good cinnamin-y way. The smell in the house when they were baking was really wonderful.
With the substitutions I mentioned above, here is the nutrition (macronutrient-see definition here ) breakdown per muffin, with making 12 muffins.
110 calories
5 grams of fat
16 grams of carbs (4 of which are fiber)
2 grams of protein
The muffins came out with a nice crusty muffin top, but the inside was moist.
Apple Spice Goodness
The seeds in the mix add a nice little crunch which I liked. We had 3 testers in the house. Myself, my non-celiac Dunkin-Donut muffin loving fiance, and our dog Tess.
My review: nice crunch on the top, good texture with the seeds and apple, good level of moisture. Not terribly sweet. (a good thing.) 1 muffin left me wanting a second. Not so good for me, but a good reflection on the product.
My fiance: liked the crunchy top and the flavor. Thought the texture was a bit off-probably tasted too healthy to him, since it wasn’t bleached white flour
Tess the dog-didn’t eat her piece. She likes glutinous pizzza crusts though, so her taste is suspect.
Overall, I give the entire product a 6-7/10. I think for celiacs this is a wonderful option. For non-celiacs they may still notice the different texture. The nutritional profile is quite stellar for a baked good which is really a treat. Since I did not prepare it exactly as directed, it may be slightly different. Bottom line is that this is a great addition to the gluten free baking mix fray, with quality ingredients and nutrition.
Give them a try yourself and post your experience below! You can find more information at Purely Elizabeth.
Gluten Free Supplement Review-Boundless Nutrition Oatmega 3 bars
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Oatmega 3 Wellness Bars
The Boundless Nutrition Oatmega 3 Wellness Bars have a lot of positive attributes. However, I must tell you straight off that the bars themselves are not certified gluten free. I contacted the company directly, as there were no apparent gluten containing ingredients. Trevor (the founder and CEO) was very prompt and friendly in responding to my inquiry. He stated “To answer your question the bars do not contain gluten (we even use the gluten free oats), but they are processed on the same line as bars made with wheat. We do make sure the line is cleaned very well before our bars are made, but we cannot claim they are gluten free unless they made on a line dedicated to non-wheat products.” So there you go. Caveat emptor. Having said that, I have eaten all flavors on various occasions over the past year or so with no outward effects.
OK, on to the reviews.
Ingredients: I give these a 8/10. They do contain milk and nut ingredients for those with intolerances in those areas. Many of the ingredients are organic if that is of interest to you. The protein source is a whey/casein blend, which is highly bioavailable and more friendly to my tummy personally than a soy protein. Carbohydrates in the form of the aforementioned oats. It has added inulin which is a natural chicory root fiber source, and fish oil (you can’t taste it I promise) and uses a natural sweetner called Lou Han Guo. Really the only significant improvement I would make is the ability to make it on dedicated equipment to assure gluten free status.
Nutrition Facts: Per bar, 190 calories. 6 grams of fat (300 mg EPA/DHA from fish oil), 23 grams of carbs, 5 of which are fiber. 14 grams of protein. I give this a 9/10. Really good. Personally I’d like to see a tad more protein, but this is really good as compared to most on the market.
Flavors/Taste/Texture: These come is 3 flavors. Dark Chocolate Peanut, Chocolate Mint and Mocha. Obviously personal preference is going to play in here. You DO NOT taste the fish oil. The peanut/coffee/mint flavors are not overpowering. The texture is not great, kind of like the classic Power Bar. They’re flattish, a little chewy. It’s a little hard to me to tell because the ones I had recently were melted and reformed. (I live in South Florida. Enough said.) 7/10.
You can get more information on the bars at Boundless Nutrition
Let me know your thoughts in the comments!
