Archive for motivation
Jamie Oliver’s Food Revolution-let’s make a positive change
Posted by: | CommentsIf you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Jamie Oliver is a chef from the UK who originally came on the scene with the “Naked Chef” TV show.
No, he wasn’t naked.
The “naked” name referred to his method and philosophy in cooking-that food didn’t have to have a bunch of crazy ingredients or use fancy items in prep. That great food could be made very simply.
This is a maxim that I follow as well. Especially when eating gluten free-there’s really no need to go crazy. Choose flavorful, fresh, as-high-quality-as-you-can ingredients, choose the naturally gluten free ones, prepare them simply, using herbs/spices for flavor (as I go over in Eating Healthfully and Flavorfully Gluten Free) and enjoy. No complications.
Jamie has done several TV shows since then, and has a new show that will begin airing on ABC March 26th at 9PM.
Jamie’s new show is called Jamie Oliver’s Food Revolution.
Jamie travels to Huntington, West Virginia. This city was recently named “The Unhealthiest City in America.” He goes with a mission to educate and improve health and quality of life. His experiences will be documented on the show. You can also check out the trailer here. My DVR is set to record the series.
More importantly, it’s about changing the mindset and expectations of America as a whole. Unfortunately, the country is stuck in a habit of thinking that eating poorly is normal. That food is supposed to come in a box or a bag, and for some reason that it’s OK to eat neon colored “fruit.”
It’s up to us to be the beacon of change.
Jamie has a petition on his site. Please take a look, read the information, and make an educated decision. Everything you put in your mouth, and on your families plates, affects their health and their life.
And that’s not an exaggeration.
Click the icon below to check it out and get involved. Whether you agree or disagree, I’d love to hear your thoughts. Leave a comment and start the conversation. For more of my perspective on healthy gluten free eating, click here.
National Eating Disorders Awareness Week
Posted by: | CommentsThis doesn’t have anything to do with celiac disease, per se.
However, last time I checked we are all human. As such, we need to eat in order to survive. Also, we need to not eat too much in order to survive, to have maximal health, to like the way we look.
Right?
Food is an integral part of our society-it’s used in celebration, in mourning, in times of stress, in times of joy. As a society, it seems as if the food is primary concern for some occasions. Food is constantly on televison, popping up on our computer, in radio commercials.
As individuals with celiac disease or gluten intolerance, food becomes even more powerful. It has the ability to fuel us, make us strong, make us healthy.
And also to make us sick.
Imagine if thoughts about food, and control of that food consumed all your thoughts. That you felt so out of control in your life that you controlled the one thing you could-what you ate. For some, this can turn into an eating disorder.
I am not a counselor. I have not had a “eating disorder.” I am not qualified in that sense.
However, I have dealt with thoughts of disordered eating. As a physique competitor, there are times in preparing for competitions where calories are cut in order to lose fat. You weigh and measure everything that goes into your mouth. You don’t consider eating anything that you haven’t already mapped out for the day. You plan your activity around your meals. As a side effect of dieting, sometimes you have cravings which must be ignored, and then you plan the treats for what you will eat after the show, stocking up a stash. Sounds a little nutso, doesn’t it? This is considered normal, and to some extent is necessary in the preparation phase of a contest for a physique competitor. For some, this also leads to a severe backlash after the show, with regain of fat in excess of where they started. You think to yourself-what is “normal” eating? I have been very aware of these possibilities, and stayed on top of my thought patterns. I have also been guided through my preparations with intelligent programming and nutrition.
Others are not so lucky. Many others for various other reasons, have developed eating disorders.
Many thanks to my friend Kim at Gluten Free is Life for posting her story, and making me aware of the significance of this week. She is truly an inspiration and I am very proud to call her my friend.
National Eating Disorders Awareness Week is February 21-27th.
From National Eating Disorders.org:
The mission of NEDAwareness Week
Our aim of NEDAwareness Week is to ultimately prevent eating disorders and body image issues while reducing the stigma surrounding eating disorders and improving access to treatment. Eating disorders are serious, life-threatening illnesses — not choices — and it’s important to recognize the pressures, attitudes and behaviors that shape the disorder.
The statistics are staggering:
“In the United States, as many as 10 million females and 1 million males are fighting a life and death battle with an eating disorder such as anorexia or bulimia. Millions more are struggling with binge eating disorder (Crowther et al., 1992; Fairburn et al., 1993; Gordon, 1990; Hoek, 1995; Shisslak et al., 1995).”
I have two reasons for posting this :
-To help with awareness, obviously. This is an issue that hits close to home, as I have too many friends and family who have been affected.
-To make you aware how powerful your thoughts can be.
I know there are many who would like to, and need to, lose fat. It has to be done-for health, for happiness, for self-worth. It’s time to take the unnecessary power away from food that we have given it as a society. Food is ultimately just fuel. It can be very pleasurable, an experience, and should be enjoyed. But it does not have the ability to control you. The food does not control whether or not you put it in your mouth. You do. (I touched on this a bit in Food Power-A Superhero for Good or Evil.)
So enjoy your food. Make smart choices. Fuel yourself optimally. Most importantly, be well.
To check out sensible information on setting up gluten free nutrition plan, click here.
Resources for more information on eating disorders:
National Eating Disorders Association
Bodysport Radio podcast interview which discusses disordered eating in athletes here
Book which I found very helpful:
Intuitive Eating: A Revolutionary Program That Works
Please feel free to share your thoughts or experiences below. We are a no-judgement gluten free and fit community, and you are safe here.
The Importance of Keeping Moving: aka Don’t Pass Out on the Treadmill
Posted by: | CommentsForward motion. Inertia. Sometimes, we just lose it. Get stuck. Stop. And then, bad things can happen.
When I was in college I was running on a treadmill (this was before the knees got so bad that I couldn’t run) and my ponytail was coming loose. So I stopped running, put my feet on either side of the belt and reached up to tighten my ponytail.
And abruptly passed out, falling forward over the railing of the treadmill, with my knuckles dragging on the belt.
Not my finest moment.
When you go from running to stopped, you can have a drop in blood pressure and pass out. That’s what happened to me. If you think about it, our lives are a bit like a running race. Not a sprint, but a marathon. With a little luck, this
sucker is LONG. We move at different speeds-sometimes running, and sometimes at a leisurely stroll. But we keep moving forward. Motion is growth, and change, and can be success.
Take a segment of this life, and examine it. It can be a new commitment to improving your health, your weight, your relationships, or maybe it’s learning to live gluten free.
Usually we start out with a bang, just as sometimes at the beginning of a race people will explode off the line. That pace
may not be sustainable. Maybe you can’t work out every day, maybe you have a cookie, maybe your patience has worn a bit thin.
That’s OK. Just keep moving forward. Commit yourself to continual forward progress toward your goal, even at a slow pace.
Just keep walking. Recommit every day to moving forward.
And if your ponytail comes loose, walk while you tighten it.
(If you haven’t checked out Gluten Free and Fit 101 yet, what are you waiting for? Click here. And if you are interested in more specific information on gluten free nutrition planning, click here.)
Warning:New Year’s Resolutions Ahead-or 5 ways to avoid a resolution fail
Posted by: | CommentsIt’s almost New Years Eve-time for champagne, kisses at midnight, and the random person shooting themselves when they fire up in the air. (Gravity-it will win, every time. Bullets go up, bullets come down)
Happy New Year! Please don't shoot!
In a recent analysis done at the University of Hertfordshire in the UK, 700 people were questioned regarding resolutions. 78% had failed to keep resolutions.
Many, if not all of us, have been in that 78% at some point in our lives. We start with the best intentions, get going with enthusiasm and vigor….and then sputter out. Sometimes we make it longer than others, but it’s the rare instance where a “resolution” gets integrated into “lifestyle.”
So-in that spirit-here’s 5 ways to avoid a resolution failure this year
1-Just say No.
Do you really need to start something just because it’s January 1st? Why not December 30th, or January 12th, or February 2nd? How about a Groundhog Day resolution? If something is worth doing, it’s worth doing at the moment you decide to do it. Which brings me to….
2-Just Do It. (Respect to Nike(R))
Now is a good time. Why wait?
3-Just Chill.
It’s not all going to happen overnight, or in a week or a month most likely. Make smaller, measurable and time bound goals. Work toward these mini-goals, one step at a time. The old adage that Rome wasn’t built in a day holds true for just about everything. Although…
4-Just Start.
On a regular basis I am guilty of “paralysis by analysis.” I research, I plan, I research some more, but I haven’t GOTTEN ANYTHING DONE! I am so concerned about getting everything perfect that I don’t actually do anything. Except research. Lots and lots of research. But that gets me a tiny step closer to my goal, whereas if I had taken some research, made an educated decision and then acted on that decision would have gotten further. You don’t have to have the perfect plan, the perfect diet, the perfect exercise routine. Take one step. Reevaluate. Take another step. Just like following a map, recheck that you are on the right course, and continue. If you veer off a bit that’s OK-just adjust.
5-Just Enjoy/or be Scared to Death.
If it’s not something you have fun with, or have a deep connection to in some way, you won’t last. Set yourself up for success by choosing things that meet the requirements of fun, strong belief/passion, and/or fear of consequences. Fear is a great motivator! Many times over the fear of being in a bikini has motivated many women, including myself, to exercise/eat well/use self tanner. And then you have enjoyment when you can wear it with a swing in your step and pride.
-Are you making any resolutions this year? Have you changed your outlook on the “new year resolution” tradition? Let me know what you think in the comments below!
The free nutrition guide can help set you up for healthful eating, not just now but anytime of the year. Sign up below.
Podcast is coming in January-shoot me your questions/guests you would like me to interview!
Now go forth and celebrate!
Dear Santa,
I know this is a little late, but I wanted to give you a heads up. I know you and the reindeer get awfully hot here in South Florida, and I didn’t want to keep you here any longer than necessary.
This year, you can skip my house.
There’s nothing I really “need.” I have the essentials. In fact, I have one gift that you didn’t even have to leave for me.
Thanks for everything over the years,
Erin
-I was on my way to work yesterday, and I heard Bruce Springsteen’s “Tunnel of Love.” (I was fortunate to be raised by parents who instilled in me an appreciation for a very wide variety of music, which continues today. However, Bruce was my 1st concert-the “Born in the USA” tour. I was 10.) It’s a great song for multiple reasons, but one lyric really stuck with me.
“You gotta learn to live with what you can’t rise above.”
That stuck with me. I know that a new diagnosis of celiac disease of living gluten free can be a challenge-there’s been some chatter about it on Twitter lately too. There’s no doubt that in the beginning it can a bit overwhelming. It’s a new way of thinking, and a new way of eating. There’s a lot of things to sort out and sift through, and a lot of changes to be made.
BUT THIS DOES NOT HAVE TO BE A BAD THING!
Living gluten free is all we have to do to manage our symptoms and live healthfully. We don’t have to take medication, undergo surgery, or be subjected to chemotherapy. We just have to be aware of our diets, and make smart choices.
And that is a gift.
Some may disagree with me, feel that it is an inconvenience, a burden, a “why me?” Yes, it’s an inconvenience, and does take a bit of planning or forethought. So take that bit of planning, and take it one step further-to ensure that you are providing yourself with optimal nutrition. With the prevalence of obesity, and the associated diseases/disorders with being overweight and obese (such as diabetes and heart disease amongst many others which I mentioned here in my “Gratitude and Prevention”post, we have the upper hand. We have a built in reason to examine our food choices, and the ability to make smarter ones.
My goal over the next year, and forever, is to help make this idea a bit easier to swallow, and a lot easier to implement. I will be starting an audio podcast, and I am also in the process of revising the free nutrition guide (which you can sign up for at the bottom of this post) to include an audio component. I am enlisting your help for this-what are your biggest challenges when it comes to eating healthful yet gluten free foods? What things would you like more information on? What topics would you like to see me address? What questions would you like answered? Shoot me an email, twitter me,use the contact page, or leave a comment.
Are you going to learn to live with it, or are you going to rise above?
I say rise above. Use this gift to create positive change for yourself.
Be well and Merry Christmas!
Beyond the Gluten Free Label-epiphanies and dog walking
Posted by: | CommentsLast night I was walking Princess Tessa the Pharaoh Hound and I had some clarity of thought, as happens quite often when I get outside and a chance to clear my head of all the chatter. I grew up riding horses and always said I got my best thinking done on the back of a horse. I guess it still applies in a way: physical activity+outdoors=good thinking time for Erin.
A good thinking place
When I started this blog I had a few good ideas, but wasn’t quite sure how to do any of this. I am completely new (in the past 4 months or so) to anything tech/blog related. I knew I had a passion for teaching people how to fuel their bodies in an optimal manner. I knew that food marketing is a very strong influence, and not always in a positive manner. I knew I had a strong educational background and understanding of physiology, and I am constantly learning and researching things in order to continue to broaden my education and knowledge base. I knew I had an ability to convey ideas in a way that is fairly easy to understand. My Dad always tells me I was the “interpreter” so to speak in my riding lessons when one of the other kids didn’t understand an idea that our instructor was teaching. As a physical therapist I have spent a large amount of time teaching people about their conditions and how they can best manage their own symptoms. A large part of that involves figuring out how that particular person learns best, and then coming up with 30 different ways to say the same thing until finding the magic combination of words that makes the light bulb go on. All this I knew. I knew that I wanted to make life easier, healthier, more flavorful and fit for individuals with gluten intolerance and celiac disease. What I didn’t know is how to do that in the best manner. And I’m still learning. What I am hoping, is to learn from all of you. What struggles do you run into? What obstacles do you feel are in your way between you and your optimal health/weight/fitness level?
So this brings me to Beyond the Gluten Free Label. One of my goals is to help you feel comfortable looking beyond a food that is labeled as “gluten free”-to the true benefit of that particular food. (or lack of benefit in some cases.) I think we are so afraid of getting sick, that sometimes we are so tired of being hyper-vigilant about gluten, that if something is labeled gluten free-well, then that’s good enough. I am here to tell you what you already know-sometimes, that is not enough.
Gluten free is just the beginning. It’s a necessary beginning. But after that, take a look at the other parameters. Vitamins, minerals, fiber, macronutrient profile, taste-basically a cost-benefit analysis. I was reading an article on Foods Matter that discussed a review done in the UK by dietitian Emily Kirk. It was primarily regarding the nutritional sufficiency of a gluten free diet, and I encourage you to read the review on Food Matters here. The point that I found fascinating and very telling, especially as I have heard stories of individuals having difficulty losing weight, was this: “The unpublished studies found higher energy intake in women – but not men – and this extra energy was accounted for by simple sugars. Kirk later agreed it was possible that women may be more likely to ‘treat’ themselves more readily or overcompensate for the restrictions of a GF diet with more GF sweet foods. She acknowledged that the energy content of GF and non-GF ‘treat’ foods had not yet been systematically compared, and that it was possible that rendered GF ‘treats’ may be more calorific.”
Anecdotally, I have seen this in action. Many prepared gluten free foods are higher either in carbohydrate and/or fat due to the modifications to be gluten free. There are some exceptions, but by and large this is the case.
Does a gluten free apple have any more calories than a “normal” apple?
(trick question-yes, they are one and the same 
Living gluten free certainly has its challenges. Living healthfully and choosing highly nutritious food can be challenging-gluten free or not. I know this, and I am far from perfect. I simply try to do the best I can and make smart choices more often that not.
However, the ability to make smart choices is dependent upon having the knowledge needed to make that decision in an informed manner.
This is where I hope to help. Let me know how I can help make living a gluten free, fit and healthy life easier. What knowledge would allow you to make these informed decisions?
You can start with the free nutrition guide below. Then, please leave a comment, shoot me an email, a tweet, a carrier pigeon even! Let’s go beyond the gluten free label.
Gratitude, Awareness and Prevention-Living a Healthy Gluten Free Bountiful Life
Posted by: | CommentsThis is going to be a bit of a one-off blog post-consider this my “op-ed” section. We all as individuals have developed our own opinions and outlooks that are shaped by our own unique experiences. I hope some of you will share your outlook in the comments.
I like to think I live my life, for the most part, with an “attitude of gratitude.” Just like everyone else, I certainly have my fair share of days where I forget my overall outlook and succumb to a “poor me” day, or get annoyed with things that I really shouldn’t let bother me. In general though, I try to take just a few minutes each day to mentally review all of the wonderful things in my life. (Usually in the shower. Seriously. It’s a guaranteed 10 minutes of quiet time daily.) As some of you may have read in my previous post, I consider the fact that I have celiac disease to be a “blessing in disguise.” I work in health care, which is a very stable line of work even in an uncertain economy. I have a family that loves me with all my imperfections. I have a very cool dog. And I have my health. And this is where I hope to share a bit of awareness and hopefully, a bit of prevention.
Tessa the Queen dog on her couch-throne
In 2007, the National Heart, Lung and Blood Institute published a paper showing that at that point in time, 47 million Americans (25%) had metabolic syndrome, and I’m quite certain the numbers have grown since that date. Metabolic syndrome is a term used to describe a collection of health problems that linked with higher incidences of heart disease and other medical problems such as diabetes, stroke, and cancer. For the most part, the causes of metabolic syndrome are PREVENTABLE. Some are not, such as genetics, and aging. However, the preventable causes are a large waist circumference, which goes hand in hand with another risk factor, being overweight/obese. Lack of physical activity is another preventable risk factor. Now before you tune me out, remember that I am not here to preach or judge. I am simply providing information for you to then go and make your independent informed choices. At the end of this article I am going to provide you with some links you can visit for additional information on metabolic syndrome.
So what can we do to reverse or prevent metabolic syndrome? (Which will then lower our chances of developing one of these preventable diseases.) Well, it’s simple, but it’s not easy. It will take perhaps a change of perspective, and definitely a change in habit. But it is certainly achievable, and within everyone’s reach.
-Weight loss. As little as a 7-10% reduction of body weight will help-I’m not saying you have to be a bikini model. (Although you can certainly do that of you wish!) This will take a combination of eating less, easting smarter, and moving more. It does not mean deprivation or hours upon hours of exercise. What it does take it time, dedication, and consistency. One of my favorite quotes from Lyle McDonald is “Time+consistency+ass busting work=results.” It’s that simple. (not easy-simple.)
-A healthy eating plan. This will help with weight loss! And frankly, celiacs have an advantage here as far as I’m concerned. As I mentioned in the “blessing in disguise” post, we already have to be hyper-aware of what goes into our mouths. Naturally gluten free foods can be very nutrient rich and satiating given the right choices. So take it a step further, and use that as a springboard to a weight loss plan. For more specifics on this, please sign up to download the nutrition guide which you will see at the end of this post.
-Increase physical activity. Again-will help with weight loss. It doesn’t take hours of extremely intense activity. Start by walking more. As much as possible more. Start with down to the corner if you have to, and gradually progress. Remember, the road to health is not a sprint-this sucker is an ultra-marathon. Start with some, and increase to more, and your progress stalls-increase again. Don’t over complicate it. Walk if you can stand, stand instead of sit, you get the idea.
-Quit smoking. Just do it. That’s all I can really say about that. (channeling Forrest Gump.)
With Thanksgiving tomorrow, you may be wondering why I am choosing to make this post today-to make you feel guilty about eating some goodies tomorrow? Absolutely not. A handful of holidays a year is not going to make or break your health. It’s the other 359 days that you need to be concerned about. So go ahead and eat mindfully and with joy. Make smart choices as I mentioned in my holiday season post. But remember this is about the long haul-not one meal. I am writing
because upon reflecting on my gratitude-I am thankful that I have this platform to assist in educating others, and hopefully making their lives better and healthier.
I am very fortunate to have learned about living healthfully and fully early in my life, and sometimes I know I may skip over stuff because it is second nature to me. So call me on it. Ask me to explain something if I’m not clear. My goal is to make information about living well easy to understand and implement. In the words of Jerry Maguire-”help me help you!”
Have a fabulous holiday!
Links for more information on metabolic syndrome:
The Natural News on Metabolic Syndrome
National Heart Lung and Blood Institute
National Institute of Diabetes Digestive and Kidney Disease Weight Control Information
Blog Award? Who me?!?
Posted by: | CommentsImagine my delight and shock when I read the post on my friend Kim’s blog at Gluten Free Is Life where she presented me with this award!
Here are the rules:
This award is bestowed upon blogs that are exceedingly charming.
These kind bloggers aim to find and be friends.
They are not interested in self-aggrandizement.
Our hope is that when the ribbons of these prizes are cut, even more friendships are propagated.
Please give more attention to these writers.
Deliver this award to six bloggers who must choose six more and include this cleverly written text into the body of their award.
I will pass this award to some of my bloggy friends that I find exceedingly charming…
Now I get to share the fun with six more! (It’s like a chain letter-but this is actually fun!)
Heidi at Adventures of a Gluten Free Mom. Heidi had me laughing at my computer with her story of the brussel sprout adventure. Definitely check her out. I’m a firm beliver that humor makes everything just a little better-and Heidi delivers.
Cara at Cara’s Cravings. Cara is a gal after my own heart who likes lifting heavy stuff in the gym. She is also a kick butt cook and creates healthier versions of favorites, which I am all for. And we both like cottage cheese-what else needs to be said?
JC at JCD Fitness. Now-JC is neither female, nor celiac-and I have doubts that he will pass along the love with the blog awards (I know you’re a good guy JC but I can’t see you putting all this love out there-although it would be bro-love.) JC has some fabulous, no nonsense training and nutrition info-and some of it he has geared specifically for the ladies, never fear.
Leigh at Leigh Peele.com! Leigh also is very no BS, and has a lot of good info. She did the video which I used in the Calories Count Part 2 post. She blogs about music and mindset as well as diet and training.
Peter at No Gluten, No Problem. Peter was profiled as a Gluten Free Athlete here as well. He has started a guide to gluten free small towns which I love, and am adding places to my “places to see before you die” list. He and his wife also have published a very cool cookbook called Artisanal Gluten-Free Cooking: More than 250 Great-tasting, From-scratch Recipes from Around the World, Perfect for Every Meal and for Anyone on a Gluten-free Diet–and Even Those Who Aren’t
Amy at Simply Sugar and Gluten Free. As you can imagine, I’m always on the lookout for flavorful and healthy recipes-and Amy delivers. There’s A LOT of recipe options over there. She must cook all day long 
Thanks to all of you for the wonderful content you provide. I enjoy reading them-while I’m on the treadmill of course! (Yup-Seriously. Thanks to this little invention that I can’t believe I didn’t come up with.)
(I use the Surfshelf on my treadmill-most of the time I catch up on my blogs-occasionally I watch hulu. I admit it.)
In Part 1 I talked about how important movement, any movement, is in overally daily caloric expenditure. (Now everyone-get up, walk around the house, and come back. Seriously. Or prop up your computer and stand, that’ll work.)
(You guys are going to think I’m lying, but I seriously got up and took the dog for a 15 minute walk and came back.)
Another option-and this thing I totally love, can’t believe I didn’t come up with myself and get a lot of reading done on-is the SurfShelf. It rocks. And then today I found Hulu. I may never watch TV on the couch again. But now I’m WAY off topic, and it’s only the beginning of the article. Yeesh.)
Back on it-
In this “episode”, we’re going to touch on the importance calories you take in-the food (or franken-food, or whatever you like) that you eat. Something that people tend to forget is that EVERYTHING counts. The cream in your coffee, the scraps when you clean up dinner, the extra spoonful of rice-it all counts. And it can all add up. To the tune of several hundred calories or more.
There has been a good bit of scientific research on this, and the people that “eat hardly anything and still can’t lose weight.” I will preface this with saying there are some medical conditions, medications, and issues that can make it very difficult for some individuals to lose weight. But that is a TINY percentage of the overall. And frankly-this is one area where you really don’t want to be a unique snowflake. That’s a whole ‘nother medical can of worms.
More than likely, it is an issue of eating more than you think you are.
I am going to give you a bit of research that backs up what I am saying. I will tell you, don’t blindly trust what anyone has to say about research though, not even me. Go to the source, and read the paper. Research can and often is, skewed to meet whatever result is desired. So once again-get educated and make an informed decision. (My friend Leigh Peele has a section on deciphering research in her Body By Eats, and a nice overview is also presented by the Guttmacher Institute here.) And if you are really a science nerd like me, you might want to check out Alan Aragon’s Research Review.
The paper by Lichtman et al in N Engl J Med. 1992 Dec 31;327(27):1893-8, indicated in their conclusion that: “The failure of some obese subjects to lose weight while eating a diet they report as low in calories is due to an energy intake substantially higher than reported and an overestimation of physical activity, not to an abnormality in thermogenesis.”
Underreported food intake at an average of 47%!! And they are not my any stretch implying that this underreporting was done intentionally. Physical activity was overreported at an average of 51%. That’s a huge, ginormous difference between perception and reality. Another study by Asbeck et al showed underreporting in normal weight subjects. It happens. The key is actually KNOWING what you are eating, not just guessing.
Some people like to measure their food with cups and spoons. While that is totally fine, and works for some, if you are
trying to lose fat and feel like you are stuck, or you don’t know why you’re not losing-you may be eating more than you
think. Check out the video (put together by Leigh Peele)
You can see that weighing is much more accurate. And it’s really no more difficult than measuring, in fact I think it’s
easier. Get a decent digital scale and you’re good to go, you don’t have to mess with different sizes of measuring devices. Set whatever you want to put the food in on the scale, tare it back to zero and off you go. Easy-peasy. I can
guarantee you will be surprised. There are countless stories of dieters who have been frustrated to tears or homicidal
tendencies, and when they began weighing and calculating their food so they were actually eating the calories they THOUGHT they were-the weight came off. If there is a magic bullet at all to the fat loss game, it’s that. Know what you’re eating.
This is my dinner plate on the scale, which I then reset (tare) to zero
Same plate, now with 4 oz of swordfish. roasted brussel sprouts and peppers. Yum!
Then of course, put it together so you can see what you intake is on a daily basis. I’ve been using Fitday PC for years, I
like it, I have all my custom foods there, it’s easy to repeat foods if you tend to eat something often with the favorites
feature-it works well-it’s familiar. I’ve tried a few others, but didn’t like them as much. It is important to be able to log your food in weight measures like grams and ounces, not just cups or servings. So look for that. A few that people use are Sparkpeople, The Daily Plate, Calorie King, Diet Controller, Nutridiary, a personal Excel spreadsheet, or a notebook. Whatever. NutritionData is great for getting nutritional info as well, not a tracker. Some of these are paid, some free-so it’s up to you. Fitday PC (the download version) gets a lot of positive feedback from what I have read/heard-and obviously it’s what I use. I understand that Nutridiary allows you to track in weight, so that may be a good free option.
When you get a good handle of how much energy you are taking in, and how much you are putting out (see Part 1 for details) then you can begin to make adjustments if you want/need to. Oversimplified-of you want to lose weight and you are not-eat less and move more. If you’re happy where you’re at keep doing it! If you want to gain, eat more.
Of course, quality of food does matter. Absolutely it does. However, you can’t beat thermodynamics.
For a bit more information on setting up a nutritional plan, you can sign up for my free guideline at the end of this post.
Let me know how you make out! If you use a different method of tracking, or if you use one of the methods I mentioned above and you like or hate it-speak up. I love hearing from you all!
Gluten Free Athlete Profile-Stephanie Diamond
Posted by: | CommentsStephanie has had some very cool adventures in life and in fitness!
Stephanie and her husband-that's the summit of Mt Kilimanjaro in the background!
Stephanie Diamond, age 33
Hometown: I grew up in Hope Valley, Rhode Island. I currently live in Bujumbura, Burundi, Central Africa.
Sports and accomplishments: Running and hiking. I trekked to the summit of Mount Kilimanjaro in February 2009.
I was diagnosed in the summer of 2003. A couple years earlier, my brother had been very ill; it took a year for him to be diagnosed with celiac disease. I was able to see the symptoms in myself and get tested and get on the gluten-free diet before I got as sick as he did.
Celiac trigger:
I was under a lot of stress at my job and I’d lost nearly 10 pounds in a short amount of time. I was already pretty thin, so losing weight was a weird thing for me. Plus I was moody and just not feeling great. Being aware of the symptoms, it didn’t take me long to make the connection to celiac disease. I also quit the job.
Training:
I’m building my base for half marathon training. I run 3 to 5 miles several times a week. On my off days I play tennis, go hiking, or do yoga, depending on my level of energy. I never really got into strength training, even when I had to do it for my high school and college teams. When I was training for Kilimanjaro I weighted a pack to about 20 pounds and walked up and down the mountain that I live on. Three miles, three times a week. It really helped prepare me for wearing the pack on the trek.
Nutritional philosophy:
I become a monster when I have an empty stomach so I graze most of the day. I listen to my body and eat what it tells me to. Sometimes that’s a lot of fruits and veggies, sometimes it’s a big chunk of meat. I do try to balance things. But I love ice cream, cheese, and other heavy, creamy foods. I run so I can eat them.
I love the grass-fed beef and other meats here in Burundi. I never thought I would eat goat, but it’s delicious! We get good fresh milk and lots of fresh fruits and veggies. Many of the local traditional foods are gluten-free and I’ve had fun trying them. Lots of rice and cassava and beans. They brew beer from banana and millet. It’s a yummy treat.
When trekking, a good portion of my weight is Lara Bars and Kind Bars. They are convenient for snacking on throughout the day. I also bring gluten-free instant hot cereal for breakfasts. I love to start a day on the trail with a hot breakfast.
Pre/post workout food:
Pre workout I eat very little. Before tennis or hiking I’ll usually have a bowl of gluten-free granola mixed with some flax cereal because I need to be sustained for a couple hours.
On running days I’m up and out so early to beat the heat that my stomach’s not awake yet. I usually have a little water and sometimes half a Lara Bar. I rely on having had a big healthy dinner the night before–lean meat with veggies, rice and beans, or quinoa pasta.
Post workout I love toast with peanut butter and a tropical fruit smoothie. (Mango and pineapple are always in season here. I love it!) I brought my breadmaker, so if I get 3 hours of uninterrupted electricity I can make my own gluten-free bread. There’s no Whole Foods to run out to for a loaf if I’m really craving it.
Sports supplements:
I take a multivitamin with my snack after a hard workout. I started doing that on the Kilimanjaro trek. Every afternoon when we got to camp we had a snack of popcorn and tea. I took a vitamin and some ibuprofen. Luckily I don’t need the ibuprofen on a daily basis. But it helped on the mountain.
Upcoming plans:
I’m looking for a half marathon to do the next time I’m back in the States, which will hopefully be this winter. I haven’t run one since before my celiac diagnosis. I’d also like to spend a week or two on the Appalachian Trail next summer. I wish I had time to try the whole thing!
Advice for other gluten free athletes:
Regardless of whether you’re gluten-free or not, you have to find the foods that work for you. It takes time and dedication, but anyone who wants to be healthy has to do it.
Final notes:
I’m just a regular person who likes to spend time outdoors.
I was a picky eater before my diagnosis, and I was scared my choice of foods would be all but demolished. But the gluten-free diet pushed me out of my comfort zone and I’ve tried so many new, delicious foods that I could have been eating all along.
Getting to the top of Mount Kilimanjaro on that last day was the hardest thing I’ve ever done. It’s mentally and physically draining. But now I feel like I can do anything. It’s a little corny, but it’s true. I think of it whenever a challenge comes my way.
As you can see, Stephanie has some unique and very interesting stories. Please check her out:
Life in Africa blog: http://whereintheworld-stephanie.blogspot.com/
Gluten-free blog: http://stephaniefood.blogspot.com/
Twitter ID: StephanieSD
Thanks so much for sharing your story Stephanie! I’m ready to go out and hike the closest mountain! (Here in South Florida that would be the bridge over the Intracoastal.) OK-maybe not, but all of these athletes have been truly inspiring.
