Here's what I know about Labels on our food, they are deceiving, they tell you half-truths, and if you can't read more than half of the label, don't eat it! Some labels have now put their "better" or "whole" ingredients in bold letters. Why? Because companies know that you are looking for certain things and when letters are in bold they stand out more and your eyes naturally skip over anything that is NOT bold. So, you miss all the "bad" things.
Recently, I decided to go Gluten-Free, so, I'm back to reading labels more. Here's a few things I think you should know if you or anyone you know is considering Gluten-Free or is Gluten-Free.
- As of January 1st, 2006, food products manufactured with Wheat should be listed in an allergy statement below the ingredients on the label or in parentheses following the name of the ingredient. If you suspect that the label is NOT up-to-date, call the company to verify that the item does or does not contain wheat. When in doubt, do not eat it! Barley, Rye, and Oats are NOT covered by this law.
Holy Labels! That statement is SCARY!! Going Gluten-Free is a tidious process for sure, but it just got a whole lot harder. Basically, you should trust no label and eat whole foods. But even that is a challenge because there are some Dairy products that shouldn't be consumed.
Below, I've put together a list of things you should AVOID when you are going Gluten-Free (unless they are otherwise labeled, rule of thumb is to avoid the following):
- Wheat & all parts of Wheat: wheat flour, wheat germ, bran, endosperm (starch), and a blend of Wheat & Rye called triticale.
- Barley & all parts of Barley: malt & malt flavorings, brown rice syrup, brewer's yeast, and beer.
- Rye & all parts of Rye: rye flour and rye bread
- Oats & all products containing Oats: oat flour, oat bran, and oat gums. (Unless these are labeled Gluten-Free and are NOT made in a factory containing Wheat, then you can consume them)
- Bouillon Cubes
- Cold Cuts, Hot Dogs, Sausage, Salami
- French Fries
- Gravies & Sauces
- Imitation Fish
- Imitation Bacon
- Malted Products
- Cereals (including Rice & Soy varieties)
- Meat & Dairy Substitutes
- Seasoned Rice Mixes
- Soy Sauce & Marinades
- Seasoned Tortilla Chips & Potato Chips
- Flavored Beverages
- Self-basting Turkey
- Soup & Soup Bases
- Trail Mixes
- Energy Bars & Supplements
- Some Medications
- Some Vitamin Supplements
These will also be printed on labels and likely hidden in the wording, so keep a sharp eye when shopping! Avoid the following:
- Wheat Starch
- Carmel Coloring
- Natural & Artificial Flavorings
- Hydrolyzed Vegetable Protein (HVP)
- Textured Vegetable Proteins (TVP)
- Hydrolyzed Plant Protein (HPP)
- Cereal Extracts
The list of things to avoid is massive! If you'd like a more complete list of what is acceptable and what is not acceptable for a Gluten-Free diet, just ask and I'd be more than happy to send you a pdf that you can print and have on-hand.
For as long as I can remember, we've been taught that homemade food is better, when running late use tv dinners and pre-made foods, ranch dressing goes on everything, cereal is healthy, when sliced bread came out no one questioned if white bread was better, we've been told that wheat is now better but now people have wheat allergies. So, what do we really know about our food? It's safe to say, we know absolutely NOTHING because the FDA keeps changing the rules, the food companies keep their advertising high, and fast food keeps us fat, sick, and nearly dead.
My mission is to educate as many as I can because I have made the same mistakes. I fed my child Gerber crap in a jar because no one told me otherwise. I lived off of fast food and top ramen, both of which have overdosing amounts of sodium and zero nutritional value. I've skipped breakfast and just consumed one meal a day. I've made just as many mistakes as everyone else, but now I know better. I'm not blind to the aliments I have and that they are a direct nutritional issue. The only thing I do different now than before is I take one day at a time. If I slip up and make a mistake, my body lets me know. I don't have to beat myself up about it because my body already knows and makes me sick as can be and I learn not to do it again.
Yes, changing your nutritional lifestyle takes practice. Yes, it's hard. Yes, you will have cravings. BUT, you will feel better. You don't know how good you feel until you start to feel good. Take your nutrition one day at a time and make a Nutrition Vision Board to stay on track. Writing things down is the path to success.
Have a Happy Healthy Day!
Recently, I came across an article that read "10 Signs You Are Gluten Intolerant" and come to find out, I have 6 out of the 10 signs! WOW! Talk about a wake-up call. So, I decided to do what I do best, research. I came across articles that were "6 Signs", "8 Signs", "10 Signs", but there wasn't anything different about the signs and symptoms from article to article. The results were clear, unless I made time to have a blood test done at my regular doctor's office (which I have zero faith in the medical field when diagnosing patients since it took them 7 years to finally give me the correct diagnosis for my cervical issues), I'd be better off going Gluten-Free for 2-3 weeks and then reintroducing it. Sounds simple, right? Well, when you actually start going through the lists of "acceptable foods" vs "unacceptable and avoid foods", you'll start to find that everything in your home contains Gluten (unless otherwise labeled). How scary is that?! I was raised in an Asian household and rice was the staple along with soy sauce. Rice itself IS gluten-free, but my beloved topping, soy sauce, contains gluten (unless otherwise labeled). I was heartbroken. I thought, just based on that knowledge alone that there'd be no way I could survive without soy sauce on my rice. So, I had to weigh the odds. Was giving up my Kikkoman Soy Sauce a better trade for optimal health and wellness?
After much inner debate, my answer was.... "YES". I need to feel better. If gluten isn't an issue in my health and wellness, then I'd know in 2-3 weeks when I reintroduce it. Today, I will be taking the time to get my kitchen Gluten-Free and ready for the weeks ahead. My 10 year old son is having the worse time with not having his lunch packed with the yummy snacks and chips he normally has, but I think it will be a good change. I did let him know that the Challenge Products that we have each day ARE gluten-free, so those are SAFE to have in our kitchen. Although, I have to make sure nothing has been cross-contaminated with something that does contain gluten. This is the hardest part of being Gluten-Free. Cross-contamination can happen without you realizing it (through your cutting board, through your toaster, through your oven, baking sheets, knives, etc...).
I know trying to change one's nutrition this close to the Holidays is always a challenge, but if you commit yourself to the change, then it should come fairly easy. For an extreme example, let's say you were told that if you didn't change the way you ate, then you'd die in a week. Would you change the way you ate then? Making the choice to change should be the same extreme. You make a choice to lose weight, why? Because you don't like the way you look or you've been told you need to lose weight to survive or you know you will feel better if you do, etc... The list goes on. We find something that "sounds" good at first and then we fall off the health and fitness wagon when comfronted with desserts or we get "busy", etc... There's always an "excuse" for why we stop doing what it is we wanted to do or by health and fitness standards, needed to do. So, here's my goal to stay on track for the Holidays, Gluten-Free.
First things first, make a "Vision Board." Yes, it may seem like an art project for adults, but we need structure and we need to see it. The last time I made a "Vision Board", it was in the month of October 2010 and there were a few things on it that I succeeded with. I had a Green BMW photo on my board. I wanted a Green BMW sooooo bad I could hardly stand it! It was a goal that I saw in my vision. It was a 3-Series with black tinted windows and guess what? A total of 3 years later, that green BMW 3-series with black tinted windows is sitting in my driveway. So, having a "Vision Board" pinned or glued or taped with all your dreams and goals on it that you want to accomplish, will help you through the tough times and the good times. Put your board somewhere you can see it each and everyday and strive to get that much closer to what you'd like to have happen in your life.
Second, for the next 3 weeks, I will strive to be Gluten-Free, stay on my 90 Day Challenge for Weight Loss (since yes I would like to lose at least 40 lbs of fat off this small frame of a body that I have), and keep moving forward with my business. Everyone says that doing business, weight loss, and changing a lifestyle during the Holidays is a challenge and they "can't do it". I'm going to PROVE that it CAN be done!
So please stay tuned in for regular updates and the final outcome of my own personal case study on being Healthy, Happy, Gluten-Free, Losing Weight, and driving a Successful Business during the 2013 Holiday Season!
Have a Happy Healthy Day!
We all have frustrations/stresses of everyday life that get in the way sometimes, but some of us don't realize that they are a HUGE part of our successes in and out of the gym. Maybe our day didn't go as planned or we were happy when we left the house and then someone or something made it switch, almost suddenly. Those little things can creep up on us and STORE FAT! Yes, that's right, our frustrations and stresses cause us to store fat. As if we needed anymore, right? We were busy trying to get the fat to go away and then you learn that some incident has just caused you to keep storing fat instead of losing it. So, what do you do?
Keeping a positive outlook will help you greatly. Turning the big or small negative things into positive thinking can impact your body in a great way. Example: You just got a seasonal cold/flu and you had a meeting that could make or break you at work and you just can't believe you got sick. Well, first off, you might have stressed yourself into being sick (yes, it DOES happen), but yet when someone asks "how are you feeling?", your first response is "I feel HORRIBLE! Just shoot me!" Now turn that around into a positive and say "I feel better than yesterday, so it's a plus." Or in another example, maybe you just had a hard day and went to the fast food drive thru and ordered half the menu. When you finish your meal you start to beat yourself up and say "Great, I've just ruined my ENTIRE diet and exercise program! Now I have to start all over! Ugh!" Turn that into a positive and say, "Tomorrow will be better, I needed an off day or cheat day and now that I've gotten it out of my system, I'll be back on track. My program isn't ruined."
You see, our words, actions, things we say to ourselves, can all be really bad for our health and wellness. We, most of the time, cause our own stresses. It's not usually outside forces that cause our stress, it's how we react and how we think. The next time something stresses you out and you have a negative reaction, stop and think about how you can turn it into a positive. If you insist that it just can't be turned into a positive, you WILL store fat. It's like having a conversation with your body that says, "Hey Body, let's store as much fat as we can today, okay?"
Take the Challenge! Each day that you feel like saying something negative, stop and think about how you can reframe it into something positive. Do this for 21 days and see your transformation (the body takes 21 days to learn a new routine/habit). The more you practice your positive thinking, the better you will feel. Your exercise programs and or nutrition will thank you because they are no longer trying to compete with your hormones that are wanting to store fat and not allow the results you are seeking.
Have a Happy Healthy Day!
This blog is not a short story of another. This is my own story. As decorated as I am as a Personal Trainer and Promoter of ViSalus-Body by Vi, I was diagnosed this year with Degenerative Disc Disease. This was caused by an undiagnosed bugling disc in my cervical spine 7 years ago and finally after fight after fight after fight with doctors, I was right and I got my persistant request for a cervical MRI granted. Of course the diagnosis was not what I was expecting at all. I thought I had plenty of time for having more children and being able to be pain-free in my workouts, but that wasn't the case. I'm now faced with surgeries and the thought scares me since they will have to go through the front of my neck. Having knives that close to my spinal cord just does nothing for my nerves. I've already had my first round of cervical injections and I'd love to say that they worked for me, but the fact is, my degenerative process is too far along for me to have success and I'm still in daily pain.
Clients have excuses all the time as to why they can't or don't want to workout or get their weight off with a 90 Day Challenge (without exercise) and yet I still make no excuse when pain is shooting through my body and I get up in the morning, take my son to school (because I have the luxury to do so), and continue with my fitness program. You see, your life, your progress, your goals, your results, are all what YOU make them to be. I choose to take my newly diagnosed ailment in stride and make the best of it. Without excuses.
So, if you yourself or a client of yours starts with an excuse, feel free to share my story. All it takes is the will to move without excuse or challenge and you can accomplish anything.
As a Certified Personal Trainer, I thought that as soon as I was certified I'd have clients lined up to see me. That was NOT the case. I wanted to be an Independent Trainer and so I am, but I struggled my first year. I was determined, I was certified, I knew the right techniques, but I had zero clients. So, to make matters worse, I too started to decline in my own fitness and health because I just wasn't seeing the results I wanted.
I started looking for business classes to help me expand in a market that I KNEW needed my help, but how on earth was I supposed to ask? As I was in the middle of trying to find the "right" way to get clients, a product fell into my lap. Now, I've been taught that supplements are bad and that being "clean" for nutrition is the ONLY way. So, when this product found me, I did a lot of research. What I found was shocking. It was not only great for Diabetics, but it was SAFE! I couldn't believe it! Then as I came into more information, it was not only safe for Diabetics, but it was also safe for Pregnant & Lactating Women, and also Children as young as 4 years old! I knew I had to add this to my business immediately. So, I did.
After adding this to my business, I started my own case study. Without exercise, without cutting out the things I love to eat, and without worrying about my 10 year old getting a hold of it, I LOST 23 LBS!! In 90 Days!! I was so excited I allowed my 10 year old son to take the product each morning and he too lost 10 lbs in 90 days! I was sold. Not only was I having fantastic results, but so was my son. My business started to grow and I started to get clients! All because I had a product that worked, that was safe, and I had a passion for.
I've been the key speaker now for several different events on Nutrition and I couldn't be happier. I literally went from struggling and having nothing, to having an amazing career!
If you are a Personal Trainer and you are currently taking a protein supplement that is NOT making YOU money, you need to get in touch with me ASAP! You can literally expand your business overnight! Visit http://overview.vi.com to find out why I'm sooooo excited!
Do not hesitate another minute! Log on to http://advancedhealthandfitness.bodybyvi.com and select "Promote the Challenge". I guarantee you, your one-time investment will be the BEST investment you can make for you and your business.