Monthly Archives: April 2013

All the talk about grains…

A few years ago, I tried to eat the paleo diet.  “Tried” being the key word….  I went to a seminar and learned some very good information.  Although, I did not do my research to find more helpful things as I normally would.  I started and did not do very well.  I was NOT prepared at all.  I did not have a clue what to eat, the portion size, what to shop for, or to even look for.  I was always hungry, felt light headed, and didn’t feel “right”.  Withdrawal from the grains in the carbs, possibly?

In retrospect, I used to eat oatmeal, rice (brown and white), potatoes, some bread, and pasta (regular and whole wheat).  I went back to eating all that after I had a difficult time trying to eat paleo.  Over time, I did my research and decided to give paleo eating another try.  Again, I went cold turkey.  My body did not react as bad as it once did.  I decided on creating a menu for most of the things I was going to eat.  I tried some new veggies, cooked with ghee and coconut oil, ate nuts and seeds, and started eating beef again.  I was ALWAYS afraid to add more fat, and eat more beef because of what I was told by the powers that be.  GO LOW FAT or FAT FREE and eat more whole grains.  Its so much healthier for you!  They are healthy for you!  WOW! What a difference I have seen and felt eliminating grains!

Now, do I expect people to stop eating grains all together… NOPE!  Cold turkey…AHHHH, NOPE!  Go ahead, eat grains, pasta, oatmeal, etc.  BUT, do it IN MODERATION if you must.  NOW… Do I expect people to change some things they are eating… YOU BET I DO!  Anything with paleo, I seemed to read.  It is great that there is more research out there, books being recognized, and websites to view.  One book I used to help me was Practical Paleo by Diane Sanfilippo.  Tons of GREAT information and I used both of these from her book as references quite often: http://www.balancedbites.com/PDFs/BOOK_EXTRAS/PracticalPaleo_GuidetoGluten.pdf 

http://www.balancedbites.com/PDFs/BOOK_EXTRAS/PracticalPaleo_GuidetoPaleoFoods.pdf

Every since I have eliminated grains, February to April, I have gone from 180# 17% BF to 175# 15# BF.  YES, I lost weight.  I feel so much better.  I trained hard, but I still indulged.  YES, I just wrote that… I indulged!!  I hear about so many diets, or ways to diet/eat, it makes me sick.  One I have heard of recently is Biblically inspired.  I chuckled when I heard that.  How that can be is new to me?  I graduated from Loyola University of Chicago.  I had priests, and nuns as my professors.  Not on of them ever mentioned diet or eating habits related to the Bible.  Add something that is as important to some people as religion or the Bible, and you have a money maker!  Doing some research to write this, I found:  http://wellnessmama.com/2359/does-the-bible-say-we-should-eat-grains/  Might open up a can of worms, and create a buzz, but oh well… So be it…

Will I continue not eating grains, YES…  Will I ever eat them again, YES, IN MODERATION.  And, I will drink alcohol, have a dessert, eat more fat, eat more calories on certain days compared to others, have a piece of chocolate, etc, etc, etc… YES, OF COURSE I WILL.  I am human!!  I will eat all IN MODERATION…

Until next time…

EMOTIONAL: Eaters or Non-Eaters

I posed a question on Facebook… “Are most of you emotional eaters or emotional non eaters??”  Lots of different responses came my way.  The answers were GREAT!!! But, I will say it was split. AND, the it seemed most of the women were emotional eaters, and men were non-eaters.  Am I on to something here??? I am not certain, but it was interesting…

LOTS of things happen when people are stressed.  Two hormones are released: adrenaline and cortisol.  Adrenaline will increase your breath and one feels that “jolt” of strength and energy.  Cortisol will have some of the same effects as adrenaline because they are released at the same time.  Although, long periods of cortisol secretion can have many negative side effects.  One being increased abdominal fat.

      I was going through a stressful period in my life. I am sure many people can relate.  I stopped eating, working out, a good nights sleep was non-existent, and I didn’t really want to be around people.  I could feel my body was changing.  The littlest things, became BIG things. 

There is something called the “fight or flight response”.  

Definition: Changes your body goes through in response to stress. These changes may include an increase in heart rate, a narrowing of vision, muscle tension, sweating, and more sensitive hearing. These changes are adaptive as they are preparing you for immediate action — to flee, freeze, or fight. 

By , About.com Guide

I went through all three of those phases.  The “flee” part came last, where I didn’t really want to be around people.  The “freeze” part would rear its ugly head when I stopped doing things that made me happy.  I stayed home and wanted to sleep all the time, which I did.  The “fight” response appeared when I would get aggravated at things so trivial.

Check these sites for more reading and examples:

http://www.psychologytoday.com/articles/200311/stress-and-eating

http://www.eatingdisordershelpguide.com/eating-disorders/effect-of-stress-on-eating-habits.htm

http://www.releasingthepast.com/fight-flight-freeze/

Everyone has had their challenges, their ups and downs, and things that conjure up past memories.  It took me a while to get back to “ME”.  I took small steps, changed my thinking, got back to exercise, practiced yoga, and also changed my eating habits.

Good vs. Bad Fats

I will admit. I was on the bandwagon for the no/low fat when I first started on my weight training journey in the early 90’s.  I did that because thats what was written in books and magazines.  Thats what I heard on television and from doctors.  Did it work for me, in retrospect, I would say “nope”. I weighed a “puffy” 190lbs, yes, I said 190lbs when I graduated college in 1996.  I felt bloated, had no definition, and didn’t always feel the best.  That summer I did some more research.  I rearranged what I ate and added more fat to my eating.  I lost weight, gained some muscle, and felt great!  I am going to talk about Good Fats and Bad Fats, kinda like the good vs. evil, which to eat and which not to eat.

Recently, from February to April I drastically changed what I ate.  One of the things I did was add more fat.  No, I’m serious, not kidding.  I really did add more fat by using oils, nuts and seeds.  Now I don’t want to get all scientific, so I will leave that to the scientists.  Let’s keep it simple and agree on two fats: SATURATED and UNSATURATED.  Cool???  In my opinion, these links help make things simpler for me:  http://www.diffen.com/difference/Saturated_Fats_vs_Unsaturated_Fats   and http://www.balancedbites.com/PDFs/BalancedBites_FatsAndOils.pdf

I was very skeptical and afraid to use more fat.  I started with using ghee, and coconut oil for cooking.  Things tasted SO much better to me!  More flavorful!  I then added avocado’s, avocado oil, nuts, seeds, nut and seed butters, whole eggs, whole fat dairy, and red meat to my eating menu.

I revealed recently I weighed 180lbs to 182lbs, with body fat around 17% when I started in February.  Recently, when I weighed myself again, I was at  176lbs and 15% BF.  I realized those are just numbers, but I have gotten stronger, feel better, and see my abs more (without sit ups or crunches I would like to add).  So to say fat makes you fat, draw your own conclusions… I would really beg to differ on that one.

Overcome the CHALLENGE… #ImALLin

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