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Guest Post: How A Paleo-Style Diet Changed My Life

After my first stint on The Fitcast with Kevin Larrabee where I briefly touched on being gluten free, I have received loads of questions about why I am gluten-free, how I realized I should go gluten-free, and what kinds of foods are allowed on a gluten-free diet. (There were so many questions that it even prompted a second interview!).

Let me preface this by saying that I realize gluten-free diets are not for everyone.  That being said, many of my friends and clients have come off of gluten, and felt remarkably better.  Many of them were eating a very nutritious, whole foods diet when they decided to pull gluten out, so it’s not as if they went from McDonald’s 4x a day, to a gluten-free whole foods diet (feeling better would be a no-brainer in that situation!).

Lucy Hendricks, my friend and an awesome trainer at our gym, J&M Strength and Conditioning, is also gluten-free and decided to compile stories from friends and family who have also gone gluten-free with wonderful results and share them with my audience.  Enjoy!  And please share your experience with going gluten-free in the comments section!

P.S.  Read about how to painlessly ease into a gluten-free diet here!

How A Paleo-Style Diet Changed My Life 

By: Lucy Hendricks

When some people think of eating meat, they think of chicken covered in salmonella and growth hormones, cows injected with antibiotics and meat coloring, pigs stuffed fed anti-bacterial drugs and pork treated with preservatives. They think of cancer, fat people, high cholesterol, elevated blood pressure, and heart attacks.

 I, on the other hand, don’t believe that meat is the root cause of our health problems. And I like to publicly announce it! I put it all over the internet.

 In fact, if we’re friends on Facebook, you know how much I like bacon, and how many patties Molly, Jim and I get when we go to Five Guys (hint: at least 4).

 People who agree with me think my posts are accurate, funny, or clever (or at least I like to think I’m funny and clever).  I also have a lot of people who don’t agree with me, and that’s OK too.  I’ve had people send me messages telling me I’m sending out the wrong message about how to be healthy, and that the information I’m putting out there is completely wrong.

 I understand that the information I’m putting out there might not be the same information that some of my friends are learning in medical school, but after experiencing what I’ve gone through when experimenting with different nutrition strategies, and seeing the proof of what a Paleo-style diet can do for you, I could never agree with a doctor who says that all saturated fat is bad, and that copious amount of grains are good for you.

 So instead of arguing with people and explaining why they are wrong, I asked some of my friends and family members to write ONE paragraph about how a Paleo-style diet has changed their lives (but as you’ll see, some of them are so excited to share their story, they wrote much more!)

 I’ll start with myself, and it’s a little longer than a paragraph!

 After going from eating all real food in Guatemala (where I was born and lived until I was 15) to eating fast food, and cafeteria lunches every day when I moved to America, I ended up gaining almost 40lbs in two years.

As you can see, I am naturally quite thin, but moving to America and eating a processed food diet packed the pounds onto me quickly!

As you can see, I am naturally quite thin, but moving to America and eating a processed food diet packed the pounds onto me quickly!

 After my junior year in high school, I suffered from PTSD, and was diagnosed with an anxiety disorder, and depression. My anxiety was so bad I would convince myself I left the stove-top on and picture my whole entire house burning down. I would lay in bed at night and just make things up in my head, like what people thought of me, and assume the worst in every situation. I also ended up with fibromyalgia, leaky gut, and every time I would eat something my stomach would hurt. For the longest time I was looking for a magic pill that would make everything go away.

 Oh, and I used to seek out anti-Paleo nutrition experts because I hated Paleo and thought it was so stupid.

  Then I met Jim Laird, my boss at J&M Strength and Conditioning, and my training mentor, and he introduced me to “Wheat Belly.”  Soon after that, I realized in order to fix my health issues, I had to change my entire lifestyle.

It took some time, but now I’m a completely different person. In fact, I get pretty emotional when I think about how much my life has changed for the better since changing my diet.

A picture shortly after I changed my eating to a Paleo-style diet.

A picture shortly after I changed my eating to a Paleo-style diet.

It’s crazy to think that I could have easily ignored my diet and would likely have taken anti-depressants, anti-anxiety meds, and suffer from pain for the rest of my life.

 So how is life now?  Well, I am in no pain from my fibromyalgia!  I also don’t have stomach pain when I eat, and I don’t take any medicine for my anxiety, and I feel like I manage it very well.  On the other hand, if I get really stressed out, and somehow have gluten contamination, all of my symptoms start to come back.

I feel so passionately about how eating real food and avoiding gluten has changed my life, I just want to spread the word.  It’s not for everyone, but we have seen such dramatic results with our clients, that we ask them to try it for 30-60 days just to see how they feel.  At the very worst, they eat more meat and vegetables, and at the very best, their life might be changed forever.

Read below about more of my friends and family members whose lives have been changed through good nutrition.

Angie Miller

Angie Miller

I will begin by saying that more people should be aware of what they put into their bodies and the direct effect it has in their system.  The saying, “you are what you eat,” could not be any more true.  In my personal experience, switching to a gluten-free diet has helped my health tremendously.  Not only have I switched to a gluten-free diet, but I have eliminated a lot of processed foods as well.

 I do not eat fast food under any circumstances.  I have cut back on dairy, and grains in general.  The only grains that I consume now are the occasional splurge of rice, quinoa, or corn.  My biggest cheat food is corn tortillas!  Before I began this change in lifestyle (because it IS a lifestyle change and not a diet), I experienced a lot of negative symptoms, mainly from my gluten intolerance.

 I was deficient in B12, D3, my hair was falling out, I had plaque psoriasis on my face, chronic fatigue, chronic diarrhea, and a persistent state of “brain fog.”  All of this from the gluten protein found in wheat, rye, and barley.  And gluten is in almost ALL processed foods!

 Since I have changed my lifestyle, I am full a lot sooner because I am eating more nutrient dense foods, I no longer have stomach/digestive problems, my hair is growing back, and I do not have any traces of plaque psoriasis!  Have I completely given up carbs?  ABSOLUTELY NOT!  My body is thriving on lean meats, healthy fats such as olive oil, avocados, and coconut oil, and gets full on carbohydrates & fiber from fresh fruits and vegetables.

 Do I eat bland, boring food?  ABSOLUTELY NOT!  And I certainly do not miss the highly processed, sugar-laden slop that I was eating before.  Remember this: eat to live, not live to eat.  Your health starts in your kitchen.

Ardena Gojani

 Ardena Gojani

After struggling with constipation that would last for weeks, I knew that something was not right in my diet, but as for the problems with acne, I thought it was hormonal and I needed to take birth control.  I went to many doctors trying to understand my issues and not a single one asked me what my diet consisted of, but they knew that whatever it was, antibiotics would fix the problems.

After taking antibiotics and dealing with even more severe candida, I had lost hope.  As for taking birth control, it did not help my acne at all.

It was six months before my wedding, and I was slightly depressed and consumed with ways I could prevent my acne from showing up on my wedding day.  I spent thousands of dollars going to facial treatments in hospitals where they used lasers and acid form chemicals. Although it helped a bit, it did not stop the illness, because new acne would continue to show.

 Finally, I went to J&M Strength and Conditioning to work out and the first thing that Jim Laird told me is, “Girl, your acne is because something is wrong with your gut.”

I was a bit confused but he suggested adding some foods that would heal my gut while also suggesting to read a book called, “Wheat Belly.”  It took 24 hours after reading the first few chapters to convince me to give it a shot and eliminate wheat from my diet.  It took 1 week for my acne to stop appearing and four weeks for it to all be gone.  In addition to that, I began to have bowl movements every day.  As a bonus, my body has changed completely, and I have lost all of my belly fat and can actually see muscles under there (I guess they call them a six pack but I am only at 4 pack).

 Overall, eliminating wheat has completely changed my life.  I never feel sick, sleepy, or tired after eating. I sleep better than I ever have, and I have much more clarity and energy throughout the day.

Hayley Hawkins

Hayley Hawkins

All of my life I’ve always been a big bread/pasta eater. I always worked out multiple times a week, but I could never lose weight.  In high school and the beginning of college my body just always stayed the same, and I never felt that great.  I always getting tired as soon as I ate something.

This past year, I heard about gluten-free, and was shocked to find out about all this new information. I read the book, “Wheat Belly,” and saw my friend Lucy posting a bunch of stuff on Facebook about it. I’d never even considered bread being bad for me.  I thought that eating my wheat bread was really healthy!

 I decided to try it since I’d tried going vegetarian and vegan before, and neither of those worked at all for me.  So I incorporated a lot of meat and veggie dishes in my diet, and cut out bread and pasta, which I had been eating at least twice a day for a long time.

 I must tell you, I have NEVER felt better.  I have so much more energy it blows my mind, and I never get tired right after I eat.  I also lost about 10 lbs. really quickly when I first started.

 I’m not extremely strict, as I might eat something that has traces of wheat in it once in a while, but I have tried eating bread a couple times and it made me feel awful.  I felt bloated and uncomfortable.  Once you try it, you will feel so good, you won’t want wheat anymore.

Emily Lavender

Emily Lavender

I tried a “30 day Paleo Challenge” my senior year of high school and I had no idea what to expect.  I definitely had no idea it would change my outlook on nutrition as much as it did.

Eating clean, gluten-free, grain-free, non-processed foods did amazing things for my body. I got lean and I had a lot of energy too!

When I started college last year, I did not follow a Paleo-style diet at all, and I could tell instantly.  My acne was horrible, I had no energy, and I was starting to look a little “fluffy.”  Now, in my second year of college, I have gone back to eating gluten-free and grain-free and guess what? My acne is clearing up, I have more energy, and I have lost 6 pounds.

Give it a try! Don’t be afraid of eating meat. Don’t be afraid of food not tasting as good. Don’t be afraid of not seeing results. I promise IT WILL BE WORTH it!

 Chris Goodykunz

Chris Goodykunz

 When I first learned of a gluten-free diet, I couldn’t fathom why somebody would willingly give up bread and other wheat products. It was one of my favorite food groups. After hearing a friend of mine talk about their gluten-free experiences I decided to do some more research about gluten. I learned that gluten causes an inflammation in the lower intestine which can lead to symptoms such as abdominal discomfort, bloating, and diarrhea.

 All of these are symptoms I often suffer from after eating. I decided I would try a gluten-free diet for a week to see if I could tell a difference. Well a week turned in two, then into a month, and now it’s been six months. I thought it would be very difficult giving up wheat products, but thanks to modern day science there are a slew of products available that have gluten substitutes so I am still able to eat a lot of my favorite foods.

 Anybody that is suffering with digestive problems should consider trying this diet, even if it is just for a week or two. You may be pleasantly surprised to learn you feel better and have more energy.

 (Side note from Molly:  Gluten Free DOES NOT mean healthy or nutritious!  You can definitely enjoy the occasional gluten free cookie/pastry/cake as a treat, but by most people, they should be eaten sparingly.  Real, unprocessed food should still be the focus of every meal).

Allie Hendricks

Allie Hendricks

My grandma must have forgotten to write me. You know how grandmas are ;) Here’s a chart she made after going on a grain-free diet. It looks like saturated fat doesn’t make your cholesterol go up. For the first time since 1992 all of her levels are normal.

Teresa Hendricks

Teresa Hendricks

My Mom, on the other hand, knows that a picture is worth a thousand words.  =)

So those are just a few people whose lives have been changed by switching to a Paleo-style diet. Maybe you can relate to one of them.

You might have a few pounds you need to lose.

You might have some health issues that have been baffling you and/or your Doctors.

You might just be curious to see how a gluten-free diet might change your life.

Give it a go!  You’ll never know until you try!

MOLLY: Thanks so much to Lucy for taking the time to put this together!  Feel free to include your own stories in the comment section (apologize for the tricky captcha… you just have to look for the captcha box, it’s there.  I promise. 

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Weekly Reader Question # 8: Bust Through Your Fat Loss Plateau (Part 2)

“Molly, I am so frustrated.  I have lost a ton of weight over the last 14 months (80 lbs.) but now my body seems totally stuck. I still have some weight that I want to lose, and I am still working really hard and eating clean, but the scale is just NOT budging.  Should I just drop more calories? Try to work out more?  I am in the gym 6 days a week right now.  4 day body part split (legs, arms/abs, chest/shoulders, back), (3) 60 minute spin classes, (2) 90 minute kickboxing classes, and I usually do cardio on my own if I am not spinning or kickboxing.  Thanks in advance for your time.” – Sarah G.

 

In part 1 of this blog post, I addressed the exercise equation of what I thought was causing Sarah’s plateau.  Today, in part 2, I am going to discuss the nutrition component. (The response to this article was so good that I’ve also been inspired to write a part 3 about recovery!)

 

Don’t get angry! Figure out what to do to bust through your fat loss plateau!

 

Keep in mind that my advice is specifically for her, but hopefully my readers can extrapolate and apply this advice to their own situation.

(Please note: there are many paths to get to the same end goal.  This is what has worked best for my clients over the last several years, and takes into account both their aesthetic and long-term health goals.)

 

Ok Miss Sarah…Here are the main problems I am seeing with your nutrition:

 

1. You have been in a calorie deficit for way too long.  I don’t like my clients to be in a significant calorie deficit for longer than 12-16 weeks without at least a week or two of “re-feeding.”

2. Your overall calorie level has gotten way too low.  If you’ve been in a deficit over the last 14 months and continued to lose body fat, chances are, you’ve had to drop those calories LOW to keep progress going.

3. You have been paying attention to just calorie level and not food sources, macronutrient ratios (protein/carb/fat ratios), or nutrient timing.  This is an assumption I am making based on most of the women who come in my gym and have lost a ton of weight.  They usually do it “weight-watchers-style” and simply count calories and don’t pay much attention to anything else.

 

It’s not just calorie level. Food sources matter…a lot!

 

As you can imagine, those 3 issues can cause fat loss to grind to a screeching halt.  Here are the solutions I would suggest for those problems:

1. Make sure that when you are in a caloric deficit on a daily basis for long periods of time, that you schedule in regular re-feeds.  Some people have them 1 day a week or once every two weeks, other people allow 10% of their meals to be “off-plan” and have them whenever they’d like, other simply prefer to rotate in a week of higher calorie days every 3-4 weeks.  Whatever you choose to do, make sure that you are “re-feeding” or significantly bumping up calories and carbs occasionally to maintain thyroid function and keep your body burning fat over the long haul.

2. Never let your calories get lower than 10 x your body weight.  (There may be some exceptions for very obese individuals).  That is simply too low for the majority of the population, and especially someone who is working out at much as you are.  If you are already way below this number, slowly start bumping up your calories.  I usually bump up my client’s calories by about 100-200/day every few weeks and monitor progress.

Keep in mind that there is a chance that you will gain some weight back initially.  DO NOT PANIC.  This is normal.  Consider this:  You have literally no other option, since you cannot continue to lower calories and stay healthy.  You have nowhere to go but up.  And actually a ton of my clients lose body fat and inches once they start bumping calories back up.

Also keep in mind that calorie level is very individual and dependent on a number of factors, but if you have absolutely no clue where to start, 15 x body weight is around maintenance for some who is moderately active, and has normal body fat levels.

3. If my assumption is correct, and you’ve simply been focused on calorie level this whole time, consider that you might want to make other changes.  I already touched on bumping up your calorie level above, but like I mentioned, you may want to look into playing around with food sources, macro ratios, and nutrient timing.  Some general guidelines I like for these are as follows:

A) Food Sources: Choose foods that are as unprocessed as possible.  The more nutrition in your food, the healthier you are, the better you feel, the more likely you are to lose body fat.  Also, I often play around with pulling gluten, grains and dairy out of my client’s diets as I find that they feel much better, have much more energy, and get relief from different ailments (IBS, arthritis, asthma, skin rashes, acne, dull/dry skin, heartburn, etc.).  I simply recommend that you try it for 30-60 days and see how you feel.  Worst case scenario, you eat less processed food, and more meats and veggies, right?

B) Macro Ratios:  I tend to employ a “carb cycling” approach with my clients where they are eating fewer carbs and more fats on non-training days, and more carbs and fewer fats on training days (protein is similar, but slightly higher on training days).  Again, this is very individual.  But I would consider cycling your carbs, and getting your increased calories from protein and fat.

C) Nutrient Timing:  This one is tricky as some people do really well eating 6 meals a day, while others do better with intermittent fasting, or 3 big squares a day.  I am less concerned with when you eat your food, and more concerned with WHAT you’re eating when.  For example, since body fat loss is your goal, I’d consume 80% of my carbs in the 2-3 hours post workout.  Even on days you don’t work out, if you’re going to splurge with carbs, have them at night.  Your body is in fat-burning mode when you first wake up, and you can keep that going if you keep carbs low in the morning. So have the majority of carbs within the couple of hours post workout, and/or at night.

 

This handy dandy tool can give you some information about your metabolism!

 

See?  There is a lot more to it than just calorie level!  Below are 3 other little tips to keep in mind:

1. Most people can use their morning and afternoon body temperature to give them information about their metabolism (I say most because there will always be people who stay abnormally hot or cold).

If you take your temperature first thing in the morning for 3-4 days in a row before doing anything else, and again 6 hours later, and you find that it’s consistently below 97-97.5, there is a good chance that your metabolic rate is low.  You must focus on increasing calories until you get this number to a more acceptable range.

2. If you have a target body fat %, get slightly below that, maintain that for as long as you can, and then when you inevitably “rebound up” a bit as your program loosens up, you will be at your target.

3. Don’t underestimate the power of set point theory.  Your body likes to maintain homeostasis.  Maintaining your ideal weight/bf% (or slightly lower) for close to a year is a good idea and will make it easier to maintain in the long run.

 

 OK Sarah.  I know I threw a lot of information at you.  Here is how I would put it all together:

1. Start by adding 100-200 calories per day every 2 weeks until your calories are close to/above at least 15 x your body weight in calories.

2. Make sure you re-feed and significantly bump up calories/carbs at least once every 2 weeks.

3. Lower your carbs significantly (eat mostly fibrous veggies) on days that you don’t train.

4. On days that you do train, have a significant amount of carbs (~.5-1 gram/lb. of BW) within the 2-3 hours post workout.

5. Avoid carb heavy breakfasts.  If you do want carbs one day, have them in the evening.

6. Experiment with pulling inflammatory foods like gluten, grains, and processed dairy from your diet for 30-60 days.

7. Monitor your morning and afternoon body temperature every few weeks and see if it improves as you raise your calorie level.

8. Once you determine your goal weight/size/body fat %, get slightly below there and hold it there for as long as you can.

 

Well Sarah, I hope you found this post helpful!  Stay tuned for part 3 where I discuss recovery modalities that may help you bust through your plateau!

 

P.S.  Every single one of my online nutrition clients has experience fat loss and lost inches since they started training with me.  The common denominator?  I raise every single one of their calorie levels immediately when they started.  They are now eating between 30% and 55% more calories than they were before they started working with me. 

 

P.P.S.  This is EXACTLY the kind of thing I’ll be discussing at the Train Like A Girl Seminar that’s being held at my gym in May.  Check it out! 

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Weekly Reader Question # 5: How To Lose 5 lbs. in 5 Days

So I definitely feel a little silly calling this a “weekly” reader question, seeing as how I haven’t been publishing them weekly… but for simplicity/continuity’s sake, I’ll keep the daggone title.

This question comes to me from, well, everyone I ever meet.

 

“I have a big date this weekend.  How can I lose 5 lbs before then?“

“Umm… I am supposed to go to a wedding next weekend and I need to get in shape before then.  Can you help?”

“I am leaving for vacation in a week and I need to look super hot in my bikini.  What can I do?”

 

Yes, I get asked the above questions, or some variation of them, at least once or twice a week.

Of course, we all know that the best thing we can do to manage our weight over a long period of time is to eat whole, unprocessed foods, exercise intelligently and consistently, get plenty of sleep, and manage our stress well.  That being said, there will always be those who want a quick-fix, whether it’s in preparation for a reunion, a vacation, a wedding, or they just want something to help jump-start their fat loss program. No matter the reason, they just want to drop a couple of lbs. as quickly as possible.  For anyone who is purely interested in quick weight loss (notice I said weight loss, not fat loss…some of this weight will be water and muscle glycogen) I would suggest the following tips:

 

- Cut out all carbs except green vegetables.  Not only will this elicit fat loss quickly, you will also shed muscle glycogen and water, resulting in a weight loss of several lbs., in just a few short days.  Make sure you are consuming plenty of protein and plenty of fat to ensure you retain your lean mass and burn fat for fuel.  I would suggest an absolute minimum of 1 gram of protein per lb. of body weight, and .5-.75 grams of fat per lb. of body weight when your carbs are this low.

Dark green veggies are your friend this week!

 

- Increase your water consumption.  Many of us are consistently dehydrated, which makes our bodies hold on to water.  By increasing water consumption, your body will actually shed any excess water weight, resulting in a temporarily slimmer appearance.  While drinking a lot of water doesn’t necessarily speed up fat loss, not consuming enough water can inhibit fat loss, so keep that in mind as well!  If you don’t drink much water, make sure you increase yoru intake slowly, and be prepared to use the restroom A LOT.

- Avoid heavy, weight-bearing exercise.  Normally I am a huge fan of heavy weight training for women.  However, this can cause micro-trauma to the muscles.  Normally this micro-trauma is a good thing, as the body expends a lot of calories repairing the muscles and getting the body back to homeostatis.  However, it can also cause some temporary swelling as the body sends nutrients to the muscles for repair.   In general, the swelling is minimal and not noticeable, but if you’re looking for a quick fix, you must take every advantage possible.

See?  I promise I normally endorse heavy weight training for females.  Just not this week!

- Walk, walk walk! -   Walking is one of the best things you can do when trying to lose body fat.  It is easy on the body, can be done for long periods of time with minimal fatigue, and can be super relaxing and lower cortisol levels.  And don’t forget it burns a few extra calories along the way, as well.  Walking during this time is extra important since you are avoiding heavy, weight-bearing exercise right now.  Aim to take a 40-60 minute walk each day during this 5 day period.

 

DISCLAIMER: Please note that if you are already quite lean and don’t have much body fat to lose, it will probably be very hard for you to lose 5 lbs. in 5 days.  This advice is geared more towards people who carry at least 10 lbs of extra body fat aboce normal for their body type and height.

Hope y’all enjoyed the article!  Give the program a go and let me know how it works for you!

 

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New Recipe! Gluten Free Grand Marnier French Toast

Yes, you read that correctly.  Grand Marnier French Toast and it’s GLUTEN FREE!

I went gluten free several years ago when I found out that I have Hashimoto’s (autoimmune hypothyroidism).  There is a strong gluten/autoimmune link and since going gluten free, my antibodies have decreased by 75%.  One thing I want to point out, just because something is gluten free, does NOT mean that it’s a healthy food or a free food.  It’s simply a better option for an indulgence if you have a sensitivity to gluten.

That being said, this was amazing!  For the last decade, my Mom has made Grand Marnier French Toast on Christmas morning and for the last few Christmases, I haven’t been able to eat it because I’ve been gluten free.  I decided this year would be different and I would make a gluten free version.  It’s time consuming, but all of the steps are very simple.  If you cannot find gluten-free french bread, you may have to make your own like I did.  Here is the link to the mix I used, along with the ingredients you need to make it.  I won’t list the directions, as they are on the box. =)

INGREDIENTS (**for the Gluten-Free French Bread, Serves 6)

1 Gluten-Free French Bread mix

1 Yeast packet

1 3/4 lukewarm water or milk*

1 TSP apple cider vinegar

1 TBSP sugar

1/2 TSP salt

1/3 cup melted butter

2 eggs plus 1 egg white

DIRECTIONS  (**for the Gluten-Free French Bread)

They are on the back of the box of bread mix.  Follow them.  I used an oven and not a bread machine.

 

INGREDIENTS (**for the Gluten-Free Grand Marnier French Toast)

(2) 12″ loaves of gluten free french bread OR the bread made above

***2 1/2 cups milk or heavy cream or a combination of the two

1 TBSP vanilla extract

2 TBSP brown sugar

8 whole eggs

1/2 cup Grand Marnier

4 TBSP butter

Optional: Powdered sugar, syrup, fresh fruit, fruit compote

 

DIRECTIONS (**for the Gluten-Free Grand Marnier French Toast)

Slice french bread into slices between 3/4 – 1″ thick and lay on it’s side in a 9″x13″ baking pan.  Thoroughly blend milk/cream, vanilla, brown sugar, eggs, and Grand Marnier with a hand blender or whisk. Pour the egg mixture over the bread until it’s completely covered.  Bread should appear to be sitting in a pool of the egg mixture.  Refrigerate overnight, or for at least 8 hours.

Preheat oven to 325 degrees.  Remove bread from refrigerator and place thin slices of butter on top of each piece of bread.  Then place the pan in the oven for 40 minutes.  After approximately 40 minutes, check the bread (oven times will vary).  Depending on how crispy you like your bread and how thick the slices, you may turn the oven up to 400, and finish the bread for another 5-15 minutes.

Remove from oven and top with toppings of your choice.

 

NUTRITION FACTS (**for the Gluten-Free Grand Marnier French Toast)

Who cares?  It’s French Toast. 

 

 

Slicing the french bread and placing it in the pan. (I used a bigger pan because I was serving more people)

 

Yes, it should appear as if it’s swimming in the egg mixture.

 

Place a thin pat of butter on each slice of bread before placing it in the oven.

 

Place in the oven for 40 minutes at 325 degrees but watch carefully as cooking time may vary. You may also turn up the heat to 400 and cook for 5-15 minutes at the end if you want crispier edges.

 

The (almost) finished product. Feel free to sprinkle powdered sugar, fruit, or syrup (or all three!) on top to complete the French Toast.

 

 

P.S.  I coerced my stepbrother into doing some Tabata-Style body weight squats with me before we indulged in the french toast on Christmas morning.  The squats helped increase my insulin sensitivity and they contributed to better nutrient partitioning.

Try this recipe and let me know what you think!

 

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7 Tips to Minimize Holiday Diet Damage

The holidays are upon us and that means for the next week or two we will be surrounded by friends, family, and tons of delicious and unhealthy food.  And if you know anything about me, you know that I’ll be eating my fair share of it.

 

What many of us will be faced with this holiday season…

 

That being said, of course my health and my physique are still extremely important to me, so I have put together 7 tips that you can use to help minimize holiday diet damage.

Check them out!

1. Plan ahead!  If you know when you will be indulging, then you can stick to eating plenty of protein, veggies and fat for the rest of your meals.  Pick 3-4 meals over the course of 1-2 weeks and let yourself go, and get back on the plan immediately afterward.  You’ll do minimal damage, if any, and get to enjoy yourself too!

 

Plan your indulgences wisely

2. Time it right! Do your best to eat the majority of yummy stuff (especially carbs) within a few hours of your weight training workout. During this time, your muscles cells are more sensitive and your fat cells are less sensitive (meaning nutrients are more likely to be shuttled to muscle cells as opposed to fat cells) because your muscle cells are damaged and in need of repair, and have priority at that moment.

3. Get it done! Even if you can’t get in a weight training workout, a short 5-10 interval session like the one shown here can have effects similar to those listed above. (Not sure what to do? Run up and walk down your steps 15-20 times. Voila! Done!)

4. Pick your poison!  Make sure that you are indulging in something you really want and enjoy! Picking at a day old dried-out pumpkin pie just because its in front of you probably does NOT have the enjoyment:diet damage ratio you are looking for. Make your indulgences count and eat/drink something you really love and probably look forward to every holiday season!

5. Stop before you pop!  Eat until you are full, not about to burst.  This one can be hard but that super full feeling is never comfortable or enjoyable. Also eat slowly and savor what you are eating. You will eat less and enjoy it more.

 

We’ve all been here and it’s miserable. Stop before you pop!

 

6. Pair your foods properly!  Try not to have any treats by themselves. Eating a ton of candy by itself will spike your blood sugar and then jack your insulin up only to leave you crashing an hour later and craving more sugar. Eating candy after you have had a serving of protein or fat will have a much smaller effect on your blood sugar and you are less likely to have the subsequent crash and cravings.

7. Enjoy yourself!  Sure I gave you a lot of info, but just use common sense and don’t stress about every last detail! It’s the freaking holidays!  Eat.  Drink.  Be Merry. And if you do go overboard…Holla!!!!! I have a couple of spots open for nutrition clients, so just email me at GalbraithOnlineCoaching@gmail.com! =)

Have a wonderful holiday!!!

 

P.S.  If I missed one of your favorite strategies, let me know below!

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5 Tips To Avoid Getting Sick Over the Holidays

With the holidays right around the corner (Holy Toledo! Christmas is in 11 days!)  everyone is hustling and bustling around trying to accomplish an inhuman amount of tasks in record time.  The last thing that any of us needs right now is to get sick.  Not only will it put a major cramp in our productivity, but it’s just no fun to be sick during the holidays!

 

You definitely don’t want to be asking your doctor this question during the holidays!

 

Lucky for you, I put together a quick list of things that you can do to help avoid getting sick this holiday season!

(Psssst…wanna know how I know what to do?  Because I didn’t take my own advice… and I just wound up sick this week. Boo!)

 

5 Tips To Avoid Getting Sick Over the Holidays

 

1.  Wash your hands!  

We’ve all heard this one a million times, and that’s because it’s true!  Washing your hands is the number one way to avoid spreading germs this holiday season.  Personally, I am not a fan of the antibacterial hand sanitizers, but they work in a pinch.  I much prefer good, old-fashioned soap and warm water.  Either way, make sure you wash your hands often, and especially before you eat!

 

2. Get your sleep!  

Being run-down and exhausted comes with the territory this time of year.  Like I mentioned above, we are all trying to do a ridiculous amount of things over a 2-3 week period, and if you don’t slow down, your body will slow you down with illness!  Trust me… I know. =(  Shoot for a minimum of 7 hours a night, although 8-9 is better for most people.  And naps by the fire count, too!

 

3. Stay hydrated!  

Unfortunately this does not mean with wine and beer.  It means with pure water.  Being dehydrated can be a “tipping point” for getting sick, so make sure you stay hydrated.  Keep in mind there is a lot of debate over how much water is appropriate for an individual, so  let thirst be your guide, and drink accordingly.  If you have absolutely no clue how much water to drink, I have found about .5 oz per lb of body weight to be a good starting point.  You may want to drink more if you’re extremely active, sweat a lot, or you are in a hot climate, and you can probably get away with less if you’re relatively sedentary, eat a lot of water-rich foods, and/or you’re in a cool climate.

 

Gama may need a little more water and a little less wine!!!  (Kidding kidding… my sweet Gama doesn’t drink a drop.  She is just THAT CUTE!)

 

4. Take your vitamin D!  

Yes, that is D, not C. Vitamin D, which is actually an extremely powerful prohormone, has a dramatic effect on cell and gene function.  While there are conflicting studies regarding whether or not optimal Vitamin D levels actually help prevent colds/flu’s, in my experience, I’ve noticed a huge difference.  I used to be in my Doctor’s office 3-5 times a year with some kind of cold.  Over the last few years since I have optimized my Vitamin D levels, I’ve been sick approximately once a year.  I’ve also noticed that if I start feeling a little funky, mega-dosing Vitamin D, taking some zinc, and getting a lot of sleep will generally nip my funky feeling in the bud immediately.

Keep in mind that the government recommendation of 600 IU’s a day is just enough to prevent rickets, and is nowhere near optimal.  If you’re deficient you may need up to 10,000 IU’s a day for several weeks/months to get up to optimal levels (you’ll need less to maintain).  However, since Vitamin D toxicity is possible, check with your Doctor and get your levels tested.  5,000 IU’s a day is generally pretty safe assuming you don’t get much sun exposure.

 

5. Avoid sugar and refined carbs!  

OK, so let’s get real here.  Is this one even possible to do over the holidays?  Probably not.  But you know what you can do?  Consolidate the eating of sugar and refined carbs.  Yep, that’s right.  Limit them to just a few select days (maybe your holiday party at work, Christmas Day and New Year’s Eve) or something of the sort.  Allow yourself to indulge in delicious treats on a couple of days, but make sure the days in between are filled with lots of grass-fed meats, fish, vegetables, and healthy fats.  Not only will your immune system thank you, but your waistline will too!  And as long as you’re diligently following the other 4 tips listed above, you should be good to go!

 

Follow the above tips and you should enjoy an awesome and healthy holiday season!

 

Just a sample of the chaos/stress Christmas can bring!

 

6. (BONUS TIP!!)  Don’t stress!  

I just thought of this one, but it’s so important.  The holidays can be a super stressful time for everyone.  We are often crammed in a house/room with our immediate and extended family for long periods of time with very little relief and everyone has expectations of how they’d like things to happen, and everyone has weird hangups from holidays past where so-and-so didn’t get them a nice gift, or Cousin Millie ruined the 6th night of Hanukkah by getting too drunk and yelling at everyone, or Grandma’s mad because you didn’t use HER family’s casserole recipe, or what-the-eff-other things people like to be upset about.  I am kinda at the point now where I go and have a good time and engage, and don’t set too many expectations for how the days will go, and if people start to stress me out and act all crazy I just remove myself and go chill and let the other people freak out about whether we put the shrimp cocktail out at 1:30 or 1:45. =)

Things go a lot more smoothly this way, and the less stress you’re under, the less likely you are to get sick.  So R-E-L-A-X and when you watch other people start to get whacked out over little things, just be glad the holidays only come around once a year. =)

P.P.S. Check out a blog post about my favorite way to monitor stress here! 

 

Do you have any tips to avoid getting sick during the holidays?  If so, share them below! 

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Delicious Dinner Ideas!

Hey guys!

As you’re reading this I am probably en route from Baltimore to Indianapolis to hang out at IFAST for the weekend!  I’ve been in Baltimore with my Girls Gone Strong girls Neghar Fonooni and Alli McKee!  We’ve been working super hard on many GGS projects and we will be so excited to roll them out over the coming weeks and months!

We had an absolute BLAST this week…working, training, brainstorming, cooking, eating, and just generally sharing some wonderful (and much-needed) girlfriend time.  If you’ve been reading my blog lately you probably know that I have been struggling with some really difficult personal life stuff, so it was amazing to have this time with my close friends whom I don’t get to see often enough!

You may have caught my blog post earlier this week about “sometimes” foods, and I have to say, after hanging out with Neghar (who is in the middle of prepping for a top secret video shoot), and Alli (who is one of the most diligent people I know when it comes to her nutrition regimen), I definitely have some renewed motivation to be stricter with my nutrition.  Again, I haven’t been eating poorly, but there is definitely room for improvement, and I think it would actually help me deal with the stress in my life BETTER if I ate more meat and vegetables and less almond butter and Lara Bars. =)

***Plus, being a creature of habit I tend to eat the same things over and over again and this week I ate bunch of veggies I don’t normally eat so that was fun.  Hopefully you’ll get some yummy dinner ideas from this post!

OK, enough of the talky-talk.  Let’s just get to the *pictures! =)

*Yes, they are mostly of food!

 

 

Grassfed steaks, salad with cucumber, tomatoes, avocado, feta, caramelized onions, and balsamic vinegar, and jicama with cinnamon. YUM!

 

Eggs, spinach, feta, and salsa

 

Grass-fed roast and burgers, roasted butternut squash, green beans, and guacamole

 

MISSING PICTURE: Chili with grass-fed beef, roasted brussel sprouts and cauliflower, and roasted beets.

 

Food porn for fitness professionals (yes, we ate the whole jar! (O_o)

 

Rotisserie chicken, and salad with cucumbers, tomatoes, avocado, feta, balsamic vinegar, and caramelized onions.

 

Hanging out in Isaac’s fort trying to get a picture. Took about 6 attempts.

 

Finally a decent picture from inside the fort!

 

Like my GGS tee?  Pick up your own HERE! 

This was hanging in Alli’s office. LOVE THIS! (and one of the many reasons I love Alli…just being around her inspires me!)

 

Last but not least, an awesome video I did with Neghar’s son Isaac while we are munching on some turkey jerky!

Well that’s it for today’s blog post guys!  Hope you enjoyed it (and maybe got some delicious new dinner ideas!)

P.S.  If you want to see a compilation of the training we did in Baltimore this week AND learn how to build better glutes, check out our latest article here! 

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Sometimes Foods: The Sneaky Diet Disaster

So what happens when you decide that it’s fine to eat “sometimes” food all the time?

For 8 weeks straight? 

I can tell you one thing… it ain’t pretty!

 As some of you may have gathered from some of my other blog posts, Facebook posts, or Twitter posts, I have had the most stressful year of my entire life.  Lots of good, tons of bad, and definitely plenty of crazy.  And yet, somehow, I am hanging on by the skin of my teeth and still smiling (most of the time).

Good people, like my friend Tim, definitely make it easier to smile! =)

 

While I won’t get into much detail about what has happened (you can read part of it here), in the last 9 weeks, including this upcoming week, I have moved gyms, moved homes, and been out of town off and on for 32 of those 63 days.  Needless to say, I have eaten out at restaurants a TON and have had very few home cooked meals.  On top of that, my training has been lackluster at best. 

Have I eaten horribly?  No.  I mean… I did have a 9 day frozen yogurt streak in there somewhere, but it was (mostly) post-workout and only (occasionally) a substitute for dinner. =) But that’s neither here nor there.

What I have done, however, is eaten “sometimes” foods… All. The. Time.

“Sometimes” foods are foods that are fine to have in your diet occasionally.  They shouldn’t be staples of course, but they are fine to include on occasion and can be great in a pinch.  Assuming your diet is made up of lots of high quality meats, fresh veggies, and good fats, eating these “sometimes” foods sometimes, is fine. 

(A side note:  I call these “sometimes” foods because that is how my sister describes certain foods to my 3 year old niece.  She does a wonderful and deliberate job of teaching my niece about nutrition, and instead of calling foods “good” or “bad,”  she talks about how certain foods will make my niece healthy and strong, and other foods, while very tasty, are only to be eaten sometimes, because they will NOT make her healthy and strong.   Several months ago my niece got very frustrated and said, “But Mama!!!  I want SOMETIMES foods ALL THE TIME!”  Don’t we all Miss Ella.  Don’t we all. =D)

 

Ella with her delicious “sometimes” food. Birthday cake!

 

So what do I consider “sometimes” foods?  Well they range from the seemingly harmless Justin’s Maple Almond Butter, Uber Lara Bars, and Paleo Krunch, to the more obvious frozen yogurt with toppings and ginormous gluten free pumpkin muffins.  While a packet of Maple Almond Butter or an Uber Lara Bar once a day is fine for most people, when you are subsisting on several of them throughout the day and then have a protein shake and a huge GF muffin (or two) for your dinner post workout…over the long haul, you simply can’t expect to look and feel your best. 

The worst thing about these “sometimes” foods is that they sneak into your diet and you don’t notice because often the foods aren’t that “bad.”  For example, if you were eating a whole pizza every night and your physique and energy levels started suffering, it would be pretty easy to step back and look at your nutrition and know what the problem is.  With “sometimes” foods it’s easy to justify eating them regularly and tell yourself that they are fine to eat; which they are…just not for every meal. (Check out a great article my girl Jen Comas Keck wrote about this very subject here.)

So does that mean that I will never have my precious almond butter, Lara Bars, frozen yogurt, gluten free muffins, or Chipotle again? Of course not!  I am just simply going to eat them much less often and balance them out with a lot more high quality meat, fresh vegetables, healthy fats, and well-timed starchy carbs.

 

Perfect for sometimes… not all the time!

 

After almost 9 weeks of eating this way, I am actually excited about getting back to eating better foods!  I am also confident that over the next few weeks, not only will I look better, but I will feel infinitely better as well! 

 

Last night’s dinner! Feels so good to be back to eating good food!

 

So what about you?  Have you ever fallen into the trap of eating too many “sometimes” foods? What “sometimes” foods suckered you in? How did you look and feel after eating too much of them too often? Let me know below!

 

P.S.  If you haven’t heard, my arse has it’s own Twitter account.  Yes, it’s own Twitter account.  My friend started it for me after an interesting series of events, and I have decided to turn it into something positive by posting funny quotes, great nutrition/training information pertaining to glutes, and pictures of the beautiful backsides of women who lift weights!  So follow my arse on Twitter and send TASTEFUL pics of your beautiful backside to StrongBootyBeauties@gmail.com, and help me convince other women to crush heavy iron!  RAWR!   https://twitter.com/TheMGArse

 

 

 

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Measuring Progress Beyond the Scale Part 2

 

In my last blog post, I discussed the importance of measuring progress in the gym via positive goals like increasing strength, instead of negative goals, like strictly weight or fat loss.  Even if fat loss is your ultimate goal, often times you can simply focus on performance in the gym and sound nutrition and it will help you achieve that goal.  For proof of this, check out the lovely ladies in part 1 here.

 

Heavy lifting + sound nutrition will get many women where they want to be in terms of fat loss results.

 

Focusing on Fat Loss?

That being said, sometimes you DO have to focus on fat loss to get results.  This typically happens when you are already lean, and trying to get even leaner.  It’s much easier to drop from 30% body fat to 20% than it is from 20% to 10%.  Dropping that last bit of fat requires you to be stricter and more precise with your nutrition and training, and taking measurements is an important part of that precision, so you know when to make changes to your program.

 

I definitely had to focus on fat loss for this event!

 

So What Do I Measure?

OK, so how exactly should you measure your results when fat loss is your goal?  I like to have my clients measure a number of things to get an accurate depiction of what’s happening with their bodies.

Weekly

1. Scale weight – Measuring scale weight more than once a week is a recipe for disaster for most people.  Daily fluctuations can freak you out and for some people, it can ruin their whole day.  However, it can give you some valuable information about what is going on with your body.  For example, over time, if your weight stays the same, but your waist and hip measurements decrease, it is a safe assumption that you are losing body fat and gaining muscle.  If you hadn’t been weighing yourself, you may have a hard time determining if you are losing fat or losing muscle. Very general assumptions, but helpful over time.  (I had a client that was with me for 20 weeks and only lost 2 lbs on the scale, but dropped 2 clothing sizes.  I think it’s safe to say she was gaining muscle and losing fat). 

Weigh no more than once a week.  For accuracy’s sake, make sure it’s on the exact same day every week, at the same time of day, wearing the same thing you wore the previous week.  For most people, the morning of a planned treat/cheat/carb-up day is best.  You should weight after you’ve gone to the bathroom and before you’ve eaten anything.  Nude or just underwear is most accurate.

 

Bi-Weekly

2. Measurements – I like having clients take measurements with a tape measure because it gives a bit more of an accurate picture of what’s happening to their body.  For example, if their waist measurement gets smaller, but their hip/shoulder measurement gets bigger, there is a good chance that they are losing fat and gaining muscle.  Since changes in measurements can happen slowly, I prefer to have clients take them every other week instead of every week.  Here are the measurements I like for them to take (I like taking them at halfway points as it’s easier to be consistent with the measurement spot):

Shoulders (broadest part)

R Arm (halfway between top of elbow and shoulder)

L Arm (halfway between top of elbow and shoulder)

Bust (around nipple)

Under Bust (sternum)

Waist (smallest part)

Hips (largest part)

R Thigh (halfway between top of knee and hip bone)

L Thigh (halfway between top of knee and hip bone)

 

Monthly

3. Pictures – Pictures are another great way for clients to measure their progress.  It’s often difficult to see how much progress you have made when you see yourself every day, but when you can compare photos, it can be a lot easier to see how much your body has changed.  Again, make sure you take them on the same day of the week at the same time of the day, wearing the same clothing, in the same lighting, from the same distance away, using the same camera every time you take them.  This will make for a very accurate comparison and depiction of your progress.

4. Clothing – This is one of my absolute favorite measures of progress for my female clients.  We all have a piece of clothing that we are dying to fit into, whether it’s a dress, pair of jeans, or a pencil skirt that we adore, and the thought of being able to wear it and feel sexy in it is extremely motivating!   Plus, many females who start strength training won’t necessarily see a decrease in scale weight since they are increasing muscle mass, so being able to fit into a smaller pair of jeans is a wonderful affirmation that the strength training they are doing is changing their body in a positive way.  Simply pick a piece of clothing that’s a half a size to a full size too small, and try it on once a month to see how well it fits.  If it fits better every time you try it on, you know that you’re headed in the right direction!

5. Body Fat Testing – I would do this once a month for the general population and once every week or two for someone who is preparing for a physique competition.  I am actually working on a blog post about this right now.  Stay tuned to find out exactly what body fat measuring tools I think are the best!

 

There you have it!  The tools that I use to measure my progress and the progress of my clients.  Remember, if you aren’t measuring it, how do you know if it’s time to make changes to your program or not?

So what do you think?  Do you use these tools?  Different tools? Did I hit the nail on the head or am I way off base?

 

 

 

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Measuring Progress…Beyond The Scale Part 1

If you want to lose body fat, quit trying to lose body fat.

Say WHAAAAT?!

OK I am aware that I sound like a complete crazy person after that first statement.  And to be honest, it’s only partially true.  Sometimes, unfortunately, in order to lose body fat and get the aesthetics you desire, you have to be at least somewhat focused on losing body fat.

However, for most women, that only happens when they are already quite lean and it’s time to get down to the nitty-gritty, minute details that help with that last little bit of fat loss.

 

For most women, if they want to get the body they desire, they simply need to do the following things:

1. Get enough sleep (8-9 hours a night for most people).

2.  Eat protein, veggies, and fat with every meal.  Have starchy/sugary carbs post-workout.

3. Lift really heavy things 2-3x a week.

4. Walk often (most days of the week for 20-40 minutes).

5. Sprint occasionally (1-2x a week).  Can also swing, snatch, prowl, slam, or drag a heavy sled.

6. Manage their stress effectively.

7. Get moderate amounts of sunshine regularly (15-30 minutes/day most days of the week).

8. Get really frickin’ strong!

OK, OK… you’ve heard all this before…but it’s true!  If you want to lose body fat and get the look you desire, focusing on performance in the gym and getting SUPER STRONG is just the way to do it!  How do I know?  Because my friend, mentor, and business partner Jim Laird has been getting women super hot and super strong for over a decade!  Here are some of his clients (both of these women are 40+)

 

Now, he is currently helping 5 of our awesome clients get ready for their first powerlifting meet.  Check out these super hot ladies!

4 of the 5 ladies competing this weekend! Their bodies have changed so much from heavy lifting!

 

The 5th lovely lady, Lizz:

 

The other wonderful thing about focusing on strength instead of focusing on the scale, is that it gives you a POSITIVE goal on which you can focus! Instead of feeling like you MUST go to the gym because you need to “burn calories and lose disgusting fat…” you are super excited to go to the gym to see how much your lifts have improved!  It’s a wonderfully motivating thing to watch yourself get stronger and stronger every week.  You’ll feel super powerful and your self-esteem will skyrocket!

Never underestimate the power of having a positive goal, as opposed to a negative goal.

All this being said, measuring fat loss progress can still be important if that’s your goal, but the scale is NOT the best way to do it.  It can play a small role in measuring progress, but it definitely does NOT tell the big picture.  So what does?

 

Stay tuned for my next blog post where I discuss exactly what/how I have my clients measure their fat loss progress.

 

 

 

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