Tag: Danette May

The Lies We Tell Ourselves

How many times have you heard, or said, “I did everything but didn’t lose an ounce.”  Or, “I work out every single day and can’t lose weight.”  This is usually followed with, “I give up!“, or, “There must be something wrong with my body, my thyroid, my …..”

These thoughts and words in most cases are really just part of the narrative we use to make up for the fact that we are losing our battle to reclaim our health.  It truly happens to us all at some point.  I’d venture to say if we really drill down, we would find the true root cause of why we are not losing weight, or improving our health.  I’d also venture to say the truth is buried deep down under all the lies we tell ourselves.

I personally have lived in this land of alternative reality for a long time.  Thinking I could eat anything I want and still be healthy.  Thinking I was so smart and knew better than any of those reports out there.  At one point in my life, I was paying a personal trainer to help me lose weight.  I went religiously to her home 2 times a week.  On top of that I was swimming at the gym 3 times a week.  Guess what?  I wasn’t losing any weight.  I remember being frustrated and telling her that I just don’t get it. I was eating healthy, working out and getting nowhere.  Well, if I really had been honest with myself, I would have known that you can’t drink 2 glasses of wine a night as you cook that healthy dinner and expect to lose weight.  In fact, when you research it you will see that the truth is, if you drink 1-2 glasses of wine a day you will definitely gain weight.

This week I thought I’d delve into some of my favorite alternative narratives that I’ve used to justify my lack of progress.

1) I work out every single day and I’m not losing an ounce, there must be something wrong with my metabolism (thyroid, insert your favorite reason here).

Truth: You Can’t Exercise a Bad Diet

Believe me I’ve tried to, but it just doesn’t work.  No matter how many miles I ran, swam or biked I wouldn’t lose an ounce if I continued to eat pounds of pasta, pizza and drink glasses of wine while cooking.

If you are exercising like crazy and getting nowhere, before you blame your body for failing you, you must be totally honest with yourself.  Let’s face the cold, harsh reality of this truth.

  1. The truth is, flat abs are made in the kitchen, and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.
  2. It’s hard to get enough exercise in to undo the calories you’ll get in a double cheeseburger with French fries and a milk shake, even if you drink the diet coke!
  3. You might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. You’re not likely burning 600 calories in a yoga session, even hot yoga, no matter what your Fitbit says.
  4. You won’t have the energy to exercise if you’re not eating enough of the right foods that fuel the body.  This will impact your intensity levels and caloric burn.

2) I’m starving myself, following this diet to the letter, yet I’ve lost nothing.  

Truth: Eating too little could put your body in survival mode trying to hold on to as many calories as it can instead of burning at its usual rate, and your weight might plateau.

  1. Slashing calories and adding large amounts of exercise could cause an extreme caloric deficit that works against you.
  2. Not eating enough calories causes many metabolic changes.
  3. Your large caloric deficit might work for a short time, but eventually your body will go into survival mode and hold on to calories.
  4. Your body could slow down thyroid production.
  5. You could have a sense of low energy which could lead to lack of motivation.

3) I am eating totally healthy and can’t lose an ounce.

Truth: You may be eating healthy and still eating wrong.

This one is my favorite.  When my church followed the Daniel Fast for a month, I decided to extend my time eating Vegan.  I actually felt healthier than ever.  Well, soon thereafter I started gaining weight again.  What in the world am I doing wrong now?  I was eating way too much food thinking it was OK because it was so healthy.  Here are some common pitfalls of the healthy eating narrative:

  1. If some is good, more must be better, hence my heaping bowls of lentils!
  2. Portion size doesn’t matter since it’s healthy food. Portions matter in all foods end of story!
  3. Gluten free cookies are healthy cookies.  Umm, cookies are cookies people!
  4. I can eat unlimited bowls of fruit.  Fruit has lots of sugar albeit the healthier kind.
  5. No, you can’t drench your healthy food with oil, sauce cheese and butter.
  6. Watch your salad toppings.  A salad can have more calories than a Big Mac.

The list is endless, but these were the three big ones for me.  Living healthy is hard work and requires mindfulness.  Be wary of falling into these common pitfalls.  Personally, I find it helps to read and learn.  I’m always fact checking things I hear or read about.  It always sounds so easy, but anyone on this journey with me knows that’s the biggest false narrative out there.  It is work and requires effort, patience and perseverance.  No matter what I just keep on trying.  One day at a time and each day is a blank slate.

What were some of your favorite misconceptions?  Please share in the comments below.  I’d love to learn with you on this journey.

 

 

 

 

 

 

 

 

 

 

 

 

Fake News about Supplements

Last week we debunked some common misconceptions about healthy living.  This week, I’d like to delve into some common misconceptions about supplements.  Almost everyone I know, including myself, takes some type of supplement.  On this journey, I admit falling prey to some advertisements that claimed to have discovered the secret bullet of health.  Funny how these ads always include a free sample (shipping cost only), money back guarantee and subscription for endless shipments of future bottles.  Can I also admit to never renewing these subscriptions because the claims were false and I rarely saw any difference in my health.

Supplements are not regulated in this country, so it’s very easy for these marketers to make these lofty claims about health benefits.  Many people know they don’t live a healthy lifestyle and fall victim to the claims that they can fix that simply by taking a few pills.  Think of all the commercials you’ve heard, or ads you seen about this.  I’m not a good vegetable and fruit eater, though I’ve made tremendous improvements in this area.  Anytime I used to see those “vegetables in a pill or powder”, I thought I found my solution.  What I didn’t think about at that time was what happens to all the nutrients when the pill or powder goes through processing.

We have to be educated consumers on this journey because everywhere we turn we encounter somebody selling us something.  The number of life coaches out there is quite honestly scary.  There are so many companies who are using pyramid marketing schemes and empowering average people, not college educated in nutrition or doctors, to sell products to their friends, family and us.  Most of these companies have extensive supplement lines to sell and before you know it you’ve spent hundreds of dollars.  Please spend time researching anything you decide to buy and put into your body.  Read sites other than those of the coaches selling the stuff, or the manufacturer.  Dig deep to uncover the truths of any product and learn more about its true benefit, or risks to your health.

Here are 5 common myths about nutritional supplements*:

1. Myth: Supplements can help prevent or manage conditions like diabetes or heart disease.

Fact: Supplements aren’t intended to treat any specific health issue.

Nutritional supplements are NOT medication.  They can fill in nutritional gaps in a well-rounded diet nothing more.  There are some daily nutritional needs that are hard to meet through eating food alone.  Vitamin D is one example.  My doctor told me that it is virtually impossible for most humans to get enough Vitamin D through diet and exposure to sun alone.  Therefore, I do take a daily Vitamin D supplement, coupled with Vitamin K to aid its absorption.   Proper levels of vitamins in your body can help you feel better, but they are not a replacement for medical monitoring and treatments.  Proper monitoring of levels through lab work and blood tests could identify your nutritional gaps and needs for supplementation.

Takeaway: Supplements can be one piece of the puzzle in helping us prevent illness, although exercising and eating right are both more crucial.

2. Myth: Supplements can make up for your diet’s flaws.

Fact: You still need a well-rounded diet.

Supplements can’t replace a healthy diet.  People like me try to do this all the time.  I am not a great vegetable eater, so getting my daily allotment is a struggle.  Taking pills and powder to ease my worry seemed like a good decision.  However, when you rely on supplements instead of food you could actually be putting yourself at risk for other harmful effects.  For example, improper dosage of vitamins can increase their levels in your body.  This increase could cause side effects such as stroke or heart disease.  Many of these excess nutrients are stored within your body and not excreted.  They can build up and become toxic.

Additionally, most people also don’t take their supplements properly.  Most supplements are to be taken with food.  When you take a supplement, your stomach acids have to do all the work to dissolve the pill and send nutrients back out to the various body parts. When you take supplements with food, the nutrients in the pill bond with the food and you get the best delivery and absorption.  Skip the food and there’s a good chance your body will simply excrete most, if not all of the nutrients.

Take away:  Supplements can’t supply all the benefits of healthy eating.  Researchers have found about a million phytonutrients that you simply can’t get in a supplement, they are however available in antioxidant rich foods.

3. Myth: The best supplements are those labeled all natural. 

Fact: The only part of the label that matters is the nutrition facts.

Like other food sellers, supplement manufacturers are eager to capitalize on heightened consumer interest in natural foods.  In most instances, benefits to the consumer does not warrant the extra cost.    I shop on Amazon for most of the supplements I do take.  I find organic versions of smaller brands for far less.  When I started paying attention to the nutrition content I found it to be the same, if not superior.  Take the time to read the labels!

Takeaway:  What you should pay attention to is the nutrition information panel on the label.

4. Myth: When you hear a nutrient has new proven health benefits, it’s time to stock up.

Fact: The supplement may not be right — or safe — for you.

I wish all these proven health benefits came with the warning – be careful. Some supplements don’t interact well with others and may actually cause more harm than good.  It’s important to speak with a certified nutritionist and/or your doctor about the combinations of supplements you are taking, or plan to take.  Again, many could have unintended consequences on your body.

Takeaway:  Talk to your doctor or a dietitian to find out if it’s worth it, especially if you have a medical condition that could be compromised by large doses of certain nutrients.

5. Myth: Multiple single-source supplements are better than multivitamins.

Fact: For healthy adults, a multivitamin is sufficient (with some exceptions).

Takeaway:  Multivitamins are sufficient with the following exceptions – calcium, magnesium, vitamin D and omega-3. 

*Based on the article, 5 Myths About Nutritional Supplements by Debra Witt

Quick & Healthy Lunch Recipe:

Apple Fennel Chicken Waldorf Salad

  • 1 organic granny smith apple chopped
  • 1/2 c chopped organic fennel bulb
  • 1 head romaine lettuce chopped (or butter lettuce)
  • 4-6 oz chopped grilled chicken breast
  • 1/4 c feta cheese (if dairy tolerant)
  • 1/4 c chopped walnuts

Salad Dressing

  • 2 tbs full fat organic greek yogurt
  • 1 tbs organic dijon mustard
  • 2 tbs olive oil
  • 2 tbs red wine vinegar (I used fig condiment vinegar this week)

Mix all ingredients in large bowl.  Top with salad dressing.  Great lunch that I ate every day this week!  The dressing reminded me of a creamy Russian dressing.  Bold so go easy on it. I put it on the salad and tossed.

For the chicken, I grilled on my Optigrill three breasts for the week.  I chopped the fennel ahead and stored as well.  I guess you could make the dressing in a larger batch as well, but I like my dressing fresh.  My salad was easy to assemble all week.  One day this week I subbed the lettuce for spinach and the apple for red grapes.  The dressing on that day was organic lemon juice and olive oil.  Equally as good.

For Valentine’s Day, please share my blog with one person you love.

Fact vs Fiction

I’ve talked a lot on this blog about the impact of marketing on those looking to either lose weight, or live a healthier lifestyle.  It’s truly confusing when you are bombarded daily with these ads and miracle claims.  Remember my test, if it’s a “quick” fix it’s totally bogus.  Reclaiming one’s health can’t truly be a “quick” fix.  If it were, all these marketing folks preying upon us would be out of business.

Reclaiming one’s health is a life journey and requires work.  It also requires us to be educated consumers.  I wanted to share some common marketing myths and facts.  These are habits I have adopted for over a year and they have been proven through research to have positive impacts on the body.

The bottom line is you need to read and learn.  Be a critical consumer, especially when it comes to your health.

Marketing Lie: “Gluten-Free Bread is Healthier than Bread Made from Wheat”
If you’ve already given up traditional grain-based foods, you’ve made a wise decision!
But if you replaced these foods with their commercial gluten-free counterparts, reconsider.  You see, most gluten-free breads, cereals, pastas, crackers and cookies use ingredients that are not much better (and in some cases, worse) than those made with wheat!

Like any processed junk food, these products usually contain chemical preservatives, soy protein, dough conditioners, industrial seed oils, corn and rice syrup… and often, GMOs.
And that’s not all, because…The Ingredients in Most Gluten-Free Products Will Also Send Your Blood Sugar Soaring!In place of wheat flour, most gluten-free products – and many online recipes for that matter – use flours with glycemic values that are off the charts, including:

Corn Starch
Rice Flour
Potato Starch
Tapioca Starch
Sorghum flour
Millet

Here’s what Dr. William Davis, author of Wheat Belly, has to say about these unhealthy alternatives…“These powdered starches are among the few foods that increase blood sugar higher than even whole wheat. It means these foods trigger weight gain in the abdomen, increased blood sugars, insulin resistance, diabetes, cataracts, and arthritis. They are NOT healthy replacements for wheat.”                                                                  (Nutrition Watchdog)

Marketing FACT:”Drinking lemon juice elixir  each morning has strong health benefits.”

Drinking a lemon juice elixir each morning, as soon as you wake up and before you put anything else in your stomach, is an excellent way to start your day. It stimulates digestion, expels toxins from the liver and supports your digestive enzymes for a busy day ahead.

Once again, the ingredient requirements are strict: your water should preferably be spring water from glass bottles, but if this isn’t available then filtered water will do. This ensures the base for your tonic isn’t introducing new toxins into your body as you drink it — that would be a bit counterproductive. Next, as above, your apple cider vinegar should be raw, organic and unfiltered. When apple cider vinegar is filtered, the health-giving SCOBY or “mother” (an accumulation of beneficial bacteria and yeast that turns the apples into vinegar) is removed, and we definitely don’t want that.

Finally, the lemon should be organic, to ensure its skin isn’t riddled with nasty pesticides and other harmful chemicals.

These health tonics work best if you keep at it — make sure you drink them as directed for at least a week to begin experiencing the myriad of health benefits they offer.                  (Liivi Hess)

My Lemon Elixir Recipe

  • 4 oz organic coconut water
  • 4 oz filtered spring water (I have home delivery service)
  • 1 tbs BRAGGS Organic Vinegar
  • 1 tbs Santa Maria Organic Lemon Juice
  • Dash of cayenne pepper

On days when I am doing an Intermittent Fast protocol, I omit the coconut water and do 8 oz of filtered water.

Marketing Myth:Low Fat Diets help you lose weight.

Low fat everything has been the craze now for decades and look around. What has that wonderful bit of advice done for the bodies you see? We’re fatter, sicker, and more addicted to sugar and carbs than any other time in history. And, we’re passing these habits to our kids.

FACT:Fats are not to be feared – they’re to be embraced.

They do not make you fat; rather, they help your body regenerate your power hormones. Testosterone, the ‘strength’ hormone, for example, is the direct result of cholesterol and dietary fat intake. That’s right: “Cholesterol” isn’t a dirty word! Your body needs dietary fat and cholesterol in order to produce ANY AND ALL vital hormones.

People on low fat diets look drawn, gaunt, and weak. They are often sick, sometimes to the point of literally breaking down. And, they can never just enjoy eating out. Every meal and every gram must be accounted for. Do you really think this will make you younger? Of course not… it will worry you to death if it doesn’t kill you first!                                                  (5 Steps To Looking 10 Years Younger By Steve & Becky Holman)

Marketing FACT: Avoid chronic dehydration to look younger.

Water isn’t just “good for you” — water burns fat. Water suppresses hunger. Water renews your skin. Just drinking 12 ounces of pure water every day can take a few years off your face in a matter of weeks. You’ll also drop fat, have more energy, and save your kidneys and liver from chronic overwork.

When your kidneys are taxed from too little water, your liver has to take over. Now, get this: Your liver is your number one fat-burning organ. Do you REALLY want it processing liquids and toxins rather than BURNING FAT? No way, right? Well, grab a glass of water, and watch the mirror. Within a few weeks, the change to your face and body will be noticeable.                                                                                                                                                         (5 Steps To Looking 10 Years Younger By Steve & Becky Holman)

Be careful of amounts you consume.  I just read a program that required drinking one gallon of water per day.  There is such a thing as too much water and it can have negative effects on your body.  The best rule of thumb I’ve heard is aim for 1/2 your body weight in ounces.  Water is a struggle for me.  I shoot for 5 – 17 ounce bottles per day.  I use a Swell bottle to carry my filtered water with me and refill it during the day.  It is stainless steel lined and insulated.  I got mine on Amazon.  Great investment.

MIRA Double Walled Stainless Steel Cola Shape Water Bottle, 17-Ounce – Mandala 

Declaring My Why

This week I viewed a short video talking about the cycle of failure that often surrounds weight loss programs sent to me by Danette May.  I’ve talked a lot about that myself, so I am always curious to learn more.  We all truly want to be successful and sometimes we just need the tools to get there.  You know the hardest part isn’t losing the weight, right?  It’s the keeping it off and maintaining those healthy lifestyle changes you made to get there.  Hence, the cycle of failure surrounding lasting change.

Personally, I don’t do big swings up and down with my weight and health.  I have learned, after years of trying, to maintain where I am.  That is good and a celebration to be had.  Others are not so fortunate.  I know many who have huge swings in their weight.  What unfortunately happens is when you return to prior habits, you end up gaining it all back, plus a bit more.  It is so disheartening and sad and truly a phenomena I’d love to change.

Enter the clip I watched, with a simple easy addition to my healthy lifestyle journey.  This blog is actually all about what this person was saying, but I liked her explanation as to why it is so critical.  Basically, she said that one of the reasons people don’t hold on to the lifestyle changes and weight loss is because they lose sight of their WHY.  The reason they started the journey in the first place.  Once the weight is off and they feel better the WHY slips to the back of their thoughts and sure enough the old habits creep right back in.

This really makes sense to me and honestly it is true.  I have shared so many of my tips and strategies for maintaining this healthy lifestyle.  They are tools that helped me hold on.  I’ve shared my drive and motivation to keep going, even when injured, to move my body every day.   I’ve even shared that this month I added meditation to my morning routine, albeit short, to keep my mind free from stress.  Well, unfortunately not totally living stress free, but working toward it.  It’s very hard to keep stress out but I am building some walls around myself as we speak, yes walls!  That may be my next topic – People Who Care too Much or People Pleasers…

The short, simple idea the video I watched gave me is to not only Declare My Why, but to write it down and return to if often.  I definitely declared my why when I started this blog.  Read my first post here to refresh your memory if you missed it. Keeping My Memories        Taking my very personal journey public was a big step for me.  What I don’t yet do though, is return to my WHY, look at it, reflect on it.  I’m thinking a vision board may help me with that, but not the average one.  It’s truly never been about imagining myself in a sexy beautiful body, though that sure would be lovely.  Rather, it’s about seeing myself as a HEALTHY, HAPPY GRANDMOTHER surrounded by her beautiful family and KNOWING who they are!!  It’s about living my life to the last breath and living it to the fullest.

When I declare my why I say, “I REFUSE to allow Alzheimers rob me of my memories!  I REFUSE to suffer the fate of my grandmother and mother!  I REFUSE to lose!”  This is my motivation and my drive.  It pushes me out of bed when I don’t want to get up and exercise.  It pushes me to think about what I am putting in my mouth.  It helps me hold on to the gains I’ve made these past years and continuously pushes me forward. It helps me not stray too far off the path, even though there are bumps along the way.

Please take a moment this week and drill down to discover your why.  Why do you want to lose weight, or get healthy?  If it’s to look good for a special event, that may not bring about lasting change, for once the event is over old habits may creep back in.  Think beyond one event or moment in your life.  Think bigger.  Let’s all put on some armor as we attack this challenge, for this quest is truly a battle.  Let’s wage war on those old nasty habits and banish them once and for all.  Declare your why boldly!  Write it down, paste it visibly in your living space.  Look at it often, especially in those dark moments that will surely come.  Hold tight to your WHY and it will be the power that pushes you through this journey.

I love to share quick recipes I’ve discovered and enjoyed.

Recipes(Courtesy of Danette May)

Beet Wrap 

  • Organic Red beets (shredded)
  • Ezekiel Organic Sprouted Tortilla 6″
  • Grass fed, hormone free Feta cheese crumbled
  • Homemade Hummus
  • Organic arugula

Spread hummus on tortilla (1 tbsp), layer on red beets, small amount of feta and arugula.  Wrap and eat.  I used both raw and cooked beets.  I personally preferred cooked, but many prefer raw and the crunch.  P.S. – I’ve HATED beets my whole life and would never even put one in my mouth.  I tried and loved this wrap. A favorite lunch choice.

Homemade Hummus (courtesy of Danette May)

  • 1 1/2 c organic chickpea (cooked or canned)
  • 1/2 c of the bean liquid or water
  • 3 cloves of garlic
  • 1/4 c Sesame Tahini organic
  • 2 tbsp olive oil
  • 2 tbsp organic lemon juice, or juice from 1 organic lemon
  • 1 tsp salt
  • pinch of cayenne pepper

Put all in Vitamix or blender, blend and serve.  DELICIOUS, simple and clean!!