Monday, December 15, 2014
What do you think of when you think “Dairy Free”? I can’t
eat cheese, I can’t drink milk, I can’t have sour cream on a taco, or I can’t
have good salad dressings. If “Dairy” is causing you trouble, you might need to
evaluate what exactly the culprit is. I
must disclaim that I am not a nutritionist or an expert by any means, I am only
sharing what I know from my own trials and errors along with some internet
research.
For me, I did a lot of trial and error of what I could and
couldn't handle with dairy, eat this get sick, eat that feel OK, and on and
on. I believe for me it is a combination
of the Lactose Content and the Sulfates in Dairy that are hard for my Celiac Body to digest. I have trouble with Sulfates in Shampoo and Body Wash so it
makes sense for me to have trouble digesting Sulfates, at least I think it
makes sense. I can eat white cheeses, skim milk, and sour cream. However, if I eat sharp cheddar, whole milk
or yogurt I get cramps almost immediately.
Where do you start, how do you know what is causing the
discomfort, it is so overwhelming to think of as a whole. Break it down, start small, it is much easier
to cut foods out of your diet now than it was 10 years ago. Thankfully now foods are labeled much better,
thus making it easier to evaluate and eliminate. It also helps to focus on the foods you can eat!
First determine where your problem is coming from:
- I did an elimination process with the gradual reintroduction of the different milk products individually to see what was causing me trouble.
- Along with some research, “In milk, the two leading allergy offenders are the milk proteins known as casein and whey. Casein is the curd that forms when milk is left to sour. Whey is the watery part that is left after the curd is removed.” (1)
- Determine what you are going to cut out. “Otherwise known as “milk sugar”, Lactose is the primary carbohydrate in milk products. During the digestion process, lactose is broken down into glucose and galactose for proper absorption. This step occurs in the small intestine with the assistance of an enzyme known as Lactase. Many people have or develop a shortage of lactase, and therefore are unable to properly digest some or all of the lactose they consume. The unabsorbed lactose passes into the colon where it can have a party! This lactase deficiency and any resulting gastrointestinal symptoms, are what is typically referred to as lactose intolerance.” (1)
- Could your intolerance be hormone related? Hormones in milk can be dangerous (2) is a good read about how milk products have changed over the years.
Next step is to eliminate the problem causing foods. If you feel better, yay now you know what you
can and can’t handle. However, if this does
not make you feel better then go back to the drawing board and start the
elimination process over focusing on different foods until you have found out what
is causing you discomfort.
Wednesday, December 10, 2014
Where do you get your motivation, to eat healthy and to be a
better you? This is such a tricky question, it can have infinite answers, it is
different for every single person, and it can vary from day to day for the same
person. Motivation, determination,
exercise, will power, good eating habits, pushing through the hard workouts,
going to workout, not eating the chocolate, etc., the list goes on and on.
For me this has been tricky lately, and by lately I mean
about a year (ever since the scale stopped moving downward). I know that the
scale is not everything, and yes I have been losing inches and gaining muscles,
but for some reason I am stuck on why the scale is stuck. In turn, I will have cycles of intense
motivation, determination, and will power where I kick butt on my workouts and
I clean eat like a champ. Then on the down cycle I will not want to workout,
not log my calories, and just feel blah! Now, don’t get me wrong, I love where
I have gotten to and I am never going back to where I was. But having and
finding motivation ALL the time is tricky.
I am going to relax and ponder these thoughts of mine. Reading motivational stories will help me so please share. What is your
story? How and where do you find and get your motivation?
http://www.joemartinfitness.com/wp-content/uploads/2012/05/Funny-motivational-exercise-quotes-7.jpg
Monday, October 20, 2014
Getting Back on Track, Time to Turn my Nutrition Around
I have been struggling with my nutrition for the last few weeks. I have been doing great with my workouts, but that is not good enough. My food has to be "on point", and it has not been. I have a million excuses, and that is not OK! It is time for me to turn it around and get back on track with my nutrition! Being Wholesome & Fit, to me means having all aspects of my fitness and nutrition in a perfect balanced.
Since I completed the PiYO I have slacked with what I have been eating. Now I am not saying that you can't slip up, I am not saying that there is no room for "cheat days". I am saying that I have had enough of these types of days recently, to many to close together.
Today I am going to get back to using myfitness pal app to track my calorie intake, I will be using my PiYO food group checklist along with eating "clean foods". Sounds like a lot right, well it is and it is just what I need to keep myself in check. I always do better when I monitor EVERYTHING that I put into my body. I want to succeed therefore I need to put helpful techniques into place.
Primary Veggies
(6) □□□□□□
Secondary Veggies/Grains
(3) □□□
Fresh Fruit
(3) □□□
Lean Protein
(7) □□□□□□□
Healthy Fats
(4) □□□□
Water
(10) □□□□□□□□□□
There you have it, I know what my problem "was" and I have a plan of how to fix it! I am TURNING AROUND and I am going to fix my nutrition!
picture from: https://www.facebook.com/photo.php?fbid=107100816109152&set=a.107100809442486.15556.100004277022355&type=1&theater
picture from: https://www.facebook.com/photo.php?fbid=107100816109152&set=a.107100809442486.15556.100004277022355&type=1&theater
Tuesday, September 30, 2014
I saw this picture over the weekend and it resonated with me
something fierce. I feel like it is me,
chiseling away at my "old" self.
I have seen so many transformation stories on the internet and I have
always thought to myself how awesome all of them are. I have also thought how brave, the thought of
acknowledging my "before self” scares me. Well, here I go, I am finally in a place
where I can share my before, although the picture is hard for me to look at,
and I can celebrate where I am now. I
can actually say that my weight was holding me back before, that I was not truly
living. NOW I AM LIVING!!!
My desire to start WHOLESOME & FIT came from my most
recent weight loss journey, which began after having my second child in June of
2012. I began my journey with the desire to lose weight, to get my “pre-baby”
body back, to drop 100 pounds. So far I have successfully lost 85 pounds and I
have lost a total of 33.5 inches! Happy Dance!!! To be completely honest, I have plateaued,
several times throughout the last two years.
I have had huge weight loss weeks, no weight loss weeks, weight gain
weeks. The truth is, however, I have had
many “non-scale” victories. I’ve gone
from a size 22 to a size 12, from wearing an XXL to wearing mediums (yes,
mediums, not sure I have ever in my adult life worn mediums) and larges. In
fact I am wearing the same size clothing, and some smaller than, I was wearing
when I met my husband in April of 2004.
I am currently on a weight loss plateau, I have been "stuck"
at this weight for almost a year. I
can't seem to get the scale to budge.
However, I am trying to realize and tell myself that the number on the
scale does not define me. I need to
celebrate the non-scale victories, like the mediums and the 33.5 inches gone!!!
Somewhere along my journey I had an epiphany – a major
change in my frame of mind! I am not
sure exactly when this happened, but it sent me down a new path. Now I love myself, with all my imperfections
(and my perfections, too J)
and I want to live a healthy, active, and fit lifestyle for the rest of my
days.
I am accomplishing my fit, healthy, awesome version of
myself by eating as "clean" as possible and exercising a minimum of
five days a week. My workouts range from
20 to 65 minutes long. They include
running, walking, lifting, PiYo (Pilates / Yoga mixture of awesomeness), yoga,
circuit training, at home cross fit, Pilates, and monthly challenges that I
find on social media. As you can see I
am not specific to one exercise to lose the weight. As long as I am active on a minimum of five
of the seven days of the week, I am good. Although, I do find that if I don't
run on at least 4 of the days I get a little "crazy" feeling, running
is definitely my most favorite "me time."
Here are a couple of sample workouts on different days ...
I eat gluten free due to having been diagnosed with Celiac 9
years ago, which used to be very hard.
Nine years ago there was nothing but Fritos to eat J, no one knew what
Celiac was and we had to research everything.
But now everything is labeled, everyone knows what Gluten Free means and
it seems like every food manufacturer is dipping into the GF market. With
eating clean, I have recently cut out a great deal of dairy and sugars, which
have made a huge impact on how I feel.
The healthier I eat, the better I feel and the more energy I have. I am
currently figuring out that I am fueling my body with food, not eating just to
eat.
I have not reached my goal weight, yet. I have another 15
pounds to go. After I reach my goal weight, however, starts the real work –
maintaining my new weight. Through clean eating, regular exercise, and positive
collaboration with like-minded individuals, I know I will reach my goal and
maintain my new weight. I look forward
to working with you, learning from you, and hearing your story. I invite you to
join me on this journey and I hope it will become our journey!
Statue picture: (http://www.pinterest.com/pin/561964859727011493/)
Journey: (http://www.sellertools.org/wp-content/uploads/2012/06/my-journey.jpg)
Monday, September 22, 2014
Ziggy Marley's Coconut Oil is AMAZING!!!
I am sure that Wholesome & Fit is not the first to tell you how cooking with coconut oil is good for you. Not only is cooking with Coconut Oil good for you, it is extremely tasty. If you are not convinced about using coconut oil, read this article "Proven Health Benefits of Coconut Oil" from Authority Nutrition http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-coconut-oil/
Dr. Oz's website states that "Conventional thought used to consider fats like coconut oil to be unhealthy and contribute to heart disease. We now know that this isn't true. In fact, coconut oil is actually a heart-healthy food that can keep your body running smoother in a few different ways." (http://www.doctoroz.com/article/surprising-health-benefits-coconut-oil)
There are many uses for Coconut Oil, you can use it on your skin, you can use it in your hair, you can oil pull to rid the body of toxins, and you can cook with it. Check out this 101 Uses For Coconut Oil Pin on Wholesome & Fit's Pinterest. I have tried a lot of different coconut oils, for all of the above listed uses.
So far for cooking, Ziggy Marley's Coco'mon Original Coconut Oil is fantastic! Order yours today and let us know how you like it!
Monday, September 8, 2014
So, I have been struggling with the “dreaded plateau” for
almost a year now. I have 15 more pounds
to lose to reach my goal weight, and I have had these last 15 pounds since
October of 2013. It is time for them to
GO AWAY FOREVER!!! See my full, to date, weight loss story at www.wholesomeandfit.com/aboutus
Now, I have had some AMAZING “non-scale” victories and I am
super proud of myself. I have lost 12 inches in the last 2 months doing PiYO, I
reached my goal of wearing a size 12 pant which I accomplished in April of
2014, I am on my way to achieving my goal of 1 pull-up by the end of this year,
I did 5 assisted pull-ups yesterday at the park, and I am getting some awesome
muscle definition.
I shared my new workout schedule last week, (http://wholesomeandfit.blogspot.com/2014/09/my-new-workout-adventure.html)
and I woke up today fully charged and ready to tackle the day. I got my 3 mile run in, in 32:55 on my
treadmill, and did my PiYO Upper Body. I
came in and got on the computer and saw this pin, and boy is it really hitting
home with me! This is going to be my motto. Who else is going to jump on this bandwagon
with me?
I feel like I have a good grasp on my workouts, and I am
going to focus on my nutrition.
Nutrition is where I really struggle, I LOVE food! I seem to yo-yo with
my eating, I will do real well for a while and then I will have a “cheat day”
or two. I am tired of going back and
forth with my eating. I need to find a
good balance between the two. I am going
to shoot for eating around 1500 calories, using the #PiYO Getting Healthy
Eating Plan. I have figured out my
calorie target for weight loss and I have created myself check boxes for each
day that look like this:
Primary Veggies
(6) □□□□□□
Secondary Veggies/Grains
(3) □□□
Fresh Fruit
(3) □□□
Lean Protein
(7) □□□□□□□
Healthy Fats
(4) □□□□
Water
(10) □□□□□□□□□□
I am also going to be tracking my calories burned on
#myrunkeeper, and I am going to track my calories that I have eaten on
#myfitnesspal.
I hope to break this plateau soon, I want this last 15
pounds gone, forever :) Hopefully with my workout plan and my nutrition plan, I
can BREAK through. Wish me luck!!!
Monday, September 1, 2014
From PiYO to Training for a 15k and Incorporating PiYO
Starting today I am on a new adventure in my “world of
working out”! I just completed PiYO, and I absolutely LOVE the PiYO workouts!!!
Yesterday was my last workout of the PiYO 2 month program. When I weighed in today I had lost 7 pounds
and 12 inches, since the start of PiYO on July 8th, 2014. I am very happy with my success in the
program. I LOVE how PiYO is low impact
but really gets the sweat going. I have
gained so much strength and confidence from doing this program.
I haven’t always been a runner. However, I have come to love running and now I
am a runner, I love running, I love how running calms me, and I love how I feel
for the rest of the day after running. I
put running on the back burner while I focused on my PiYO Challenge, which was
ok, but now I need bring back my running.
I am doing a 15k in December with a friend and I started training for it
today. My plan is to run two days focusing on “going the distance”, to run two
days focusing on “increasing speed” and to have a long run day where I increase
distance every week, and a recovery run the day after my long run. I have incorporated PiYO into the mix with
alternating between the Sculpt, Buns, Core, Sweat, Drench, and Upper
videos. My goal is to work out two times
a day (big plansJ) for
four days of the week, a rest day, and then two other run only days. I have included my workout schedule in this
blog for you to see if you are interested.
My goal for the 15k is to complete it and have fun. I have not set a time goal, maybe that will
change when I work up to running farther in my training, we will see.
Bottom line - find a workout you love, create a plan, and GIVE
IT YOUR ALL EVERYDAY!!!
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Mon.
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Tue.
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Wed.
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Thurs.
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Fri.
|
Sat.
|
Sun.
|
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Sept 1
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3 miles
PiYO
Sculpt
|
2 miles
(speed intervals)
PiYO
Buns
|
3 miles
PiYO
Core
|
2 miles
(speed intervals)
PiYO
Drench
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REST
|
4 miles
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Recovery
Run 2 miles
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Sept 8
|
3 miles
PiYO Upper
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2 miles
(speed intervals)
PiYO Core
|
3 miles
PiYO Buns
|
2 miles
(speed intervals)
PiYO Sweat
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REST
|
5 miles
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Recovery
Run 2 miles
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Sept 15
|
3 miles
PiYO
Sculpt
|
2 miles
(speed intervals)
PiYO
Buns
|
3 miles
PiYO
Core
|
2 miles
(speed intervals)
PiYO
Drench
|
REST
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6 miles
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Recovery
Run 2 miles
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Sept 22
|
3 miles
PiYO Upper
|
2 miles
(speed intervals)
PiYO Core
|
3 miles
PiYO Buns
|
2 miles
(speed intervals)
PiYO
Sweat
|
REST
|
3 miles
|
Recovery
Run 3 miles
|
|
Sept 29
|
4 miles
PiYO
Sculpt
|
2 miles
(speed intervals)
PiYO
Buns
|
4 miles
PiYO
Core
|
2 miles
(speed intervals)
PiYO
Drench
|
REST
|
7 miles
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Recovery
Run 3 miles
|
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Oct 6
|
4 miles
PiYO Upper
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2 miles
(speed intervals)
PiYO Core
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4 miles
PiYO Buns
|
2 miles
(speed intervals)
PiYO Sweat
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REST
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8 miles
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Recovery
Run 3 miles
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Oct 13
|
4 miles
PiYO
Sculpt
|
3 miles
(speed intervals)
PiYO
Buns
|
4 miles
PiYO
Core
|
3 miles
(speed intervals)
PiYO
Drench
|
REST
|
9 miles
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Recovery
Run 4 miles
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Oct 20
|
4 miles
PiYO Upper
|
3 miles
(speed intervals)
PiYO Core
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4 miles
PiYO Buns
|
3 miles
(speed intervals)
PiYO Sweat
|
REST
|
11
miles
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Recovery
Run 3 miles
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Oct 27
|
5 miles
PiYO
Sculpt
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3 miles
(speed intervals)
PiYO
Buns
|
5 miles
PiYO
Core
|
3 miles
(speed intervals)
PiYO
Drench
|
REST
|
7 miles
|
Recovery
Run 3 miles
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|
Nov 3
|
5 miles
PiYO Upper
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3 miles
(speed intervals)
PiYO Core
|
5 miles
PiYO Buns
|
3 miles
(speed intervals)
PiYO Sweat
|
REST
|
8 miles
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Recovery
Run 3 miles
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|
Nov 10
|
5 miles
PiYO
Sculpt
|
3 miles
(speed intervals)
PiYO
Buns
|
5 miles
PiYO
Core
|
3 miles
(speed intervals)
PiYO
Drench
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REST
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9 miles
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Recovery
Run 4 miles
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Nov 17
|
5 miles
PiYO Upper
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4 miles
(speed intervals)
PiYO Core
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5 miles
PiYO Buns
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4 miles
(speed intervals)
PiYO Sweat
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REST
|
11
miles
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Recovery
Run 3 miles
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Nov 24
|
5 miles
PiYO
Sculpt
|
4 miles
(speed intervals)
PiYO
Buns
|
5 miles
PiYO
Core
|
4 miles
(speed intervals)
PiYO
Drench
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REST
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7 miles
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Recovery
Run 3 miles
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Dec 1
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3 miles
PiYO Upper
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2 miles
(speed intervals)
PiYO Core
|
4 miles
PiYO Buns
|
2 miles
(speed intervals)
PiYO Sweat
|
2 miles
|
REST
|
Race Day!!
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