Miss my wraps!

So making this lifestyle change (for the best) of giving up wheat in its entirety is not that terrible. There is variety, you just gotta look for it. For example I got my boyfriend on this lifestyle change as well, fortunately he never ate too many wheat products to begin with so the change has not been so "life altering". One thing he did love and misses is wraps, his favorite. Well I found a NON WHEAT wrap recipe, very easy to make and delicious. Cant hurt to try something new!! The wrap was so good, has a nutty taste to it and the coconut oil makes it even yummier. Don't be stressed about the calories, Ive told you before fat has more calories than carbs BUT it keeps you feeling fuller and more satisfied throughout the day. If you are a cooking type of person there are all sorts of gluten-free recipes available, like pizzas and sweets. However if your goal is to lose weight you may want to stay away from those for a little while or atleast make it seldomly. I have to admit I had a sweet craving the other day and I had to find a quick fix (terrible I know), but I found gluten free cookies at the grocery store had a few and felt satisfied. NOW, I read the ingredients and this is what you will notice about most "gluten free" store bought goodies. They'll either contain potato starch, corn starch, ground almonds or flaxseed, rice flour, oat flour etc The flaxseed and almond flour aren't so bad but potato starch still spikes your sugars alot. There are many "non-gluten" replacements for wheat flour, however these recipes will also contain lots of sugar. So you take out one bad thing to replace it with another. Not the best thing to do if your goal is weight loss. So in my case  I made a boo boo and gave into a sweet craving (still working on that). If you absolutely must have a sweet, ok have a small indulgence if you have self control, if not just avoid them at all costs. So in my discovery of the flaxseed wrap, I will share it with you, I loved it and so did my boyfriend. So I hope you will enjoy...and please let me know what you think;)  

 

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Chicken, egg, pesto wrap (flaxseed wrap):
1 Flaxseed wrap
1 tablespoon basil pesto
1 hard boiled egg sliced
2 thing slices of tomato
a few shreds of boiled chicken

Flaxseed wrap: (makes one serving):
3 tablespoons of ground flaxseed
1/4 teaspoon baking powder
1/4 teaspoon of onion powder
1/4 teaspoon paprika
pinch of fine sea salt or celery salt
1 tablespoon coconut oil, melted, plus more for greasing the pan (need pie pans)
1 tablespoon water
1 large egg.

Mix together ground flaxseeds, baking powder, onion powder, paprika and salt in a small bowl. Stir in melted coconut oil, beat in egg and water.

Grease a MICROWAVE safe glass or plastic pie pan with coconut oil, pour in batter spread evenly. Microwave on high for 2-3 minutes until cooked. Let cool 5 mins.

Paleo Diet?

SO what is the difference between this new diet called "Paleo" from what Ive been learning in "Wheat Belly"?. In General the two are not much different. They both teach to eat WHEAT-free products, it teaches you the true harm that gluten causes and teaches you how to eat healthy good fats. The Paleo diet is based on the assumption that the ideal diet is one that out paleolithic ancestors ate thousands of years ago. The same nutrients and and foods they consumed over two million years of their hunter-gatherer existence. In the small time that the modern human has lived we have been consuming wheat products and sugar that did not exist in the Paleolithic era. Even fruits were a scarcity to them, on top of the fact that the fruit available today has been breed to be much sweeter. Paleo Diet also" focuses on the ideal ratio of omega-3 and omega-6 fatty acids based on the ratio found in game animals of the kind our ancestors would have hunted and consumed" states Dr.Davis. In wheat belly the focus is more on the harm that gluten causes to our gut  over many years and eventually turns most of us into diabetics, heart disease ridden and even cancer. So which you say is the better diet? After having read both books, my own opinion is either one which fits your preferences is good. They both will lead you to a healthier life. Paleo is a bit stricter in something like how many eggs you should eat in one week, only because of the belief that hunter-gatherers did not often eat eggs so we should not either. In another book I read "Good Calorie, Bad Calorie", it says eat all the eggs you want. Regardless, the fat in the egg yolk is good fat, whether you want to limit your intake or have them whole for breakfast each morning is really up you. No one has died from eating eggs everyday, at least to my knowledge that is:) Eating a healthier fatty diet satisfies you more, leaves you less hungry throughout the day. So even if fat has 9 calories compared to a carb 4 calories, you are still gonna consume less due to a more satisfying feeling of a fatty diet---less consumption of food. Get it? you are satisfied with less.

Sadly the truth is that not one diet from wheat belly to Paleo has been extensively studied enough to conclude how much is too much or too little, quantities are just an assumption. However, much evidence from the past and from the studies conducted about fat consumption has NOT linked a high fat diet to heart disease. This is just a confused notion that the government proposed to publicize because they wanted a quick answer to give the Americans to save them from heart disease......has it really? Heart disease STILL remains as one of the the number one causes of death amongst Americans.  Regardless of their recommended "LOW FAT" diets, people still die of heart disease!!

 The more I read the more I eat better for my health. Weight loss will come as just an added bonus. I used to be obsessed with the scale and every little pound I lose or gain. I don't want to live by the scale, I want to live for my health and eat to live not live to eat. In time I will see the results I seek, it may take weeks or months to see results, but I will be healthier along the process. I am taking this as a journey and not as an end result. Its a change for a better life, not a temporary fix to my weight problems. I'm coming to the end of week two, and I'm still adjusting. The challenging part for me is I have a unique schedule. I work night shifts from 7pm to 7am, so on those shifts Im forced to adjust my eating schedule according to my sleep wake times. Then on my days off force myself back to a normal persons sleep wake cycle. I have not exactly mastered the art of night shifting, but I am doing the best with what I know is best for me. If I'm hungry I eat, if not, I don't. But I am slowly learning the difference of a TRUE hunger, versus a drop in my blood sugar thus me wanting to run to food, quickly. Ive learned, its OK to be hungry, for the most part you should always be a little hungry. Food tastes better when your hungry, and when your hungry it allows your body to be in a fat-burning mode until you give it food to burn. After all, out ancestors ate when ever food was hunted, and that was not everyday. Sometimes they'd go days without eating! A little hunger never killed anyone;) Look its been challenging, prepping my meals, listening to my body for true clues. I'm not perfect, so I'm still working on when to know exactly when I'm truly hungry. The good thing is I don't count calories and I don't weigh  myself everyday. NO MAS! I want eat for the sake of fueling my body and continue on about my day. OH I forgot to mention. There was this one day I was extremely nauseous and dizzy, I couldn't figure out why. But in one of my books it said this could be a reaction of my body of consuming less sodium and my metabolism changing, the solution was to consume a cup of chicken broth to balance my sodium....and guess what IT HELPED! Whew! one bump in the road, but I'm not giving up. So for my reward tonight in celebration of Cinco de mayo, I will be having a few glasses of wine! YAY, better than alcohol made from sugar cane! haha.....as always stay safe;)

Gosh forbid you COOK n prepare!

So, earlier in one of my blogs I slightly mentioned genetics. How they play a role in how FAT is distributed in one's body, and some of us are more genetically predisposed to develop larger and more fat cells than others. YET still no excuse. I know what all your trainers, friends, family, government, public tell you "decrease your calories or fat consumption and increase exercise and voila' you lose weight." Unfortunately  AGAIN incorrect. SO what they (public, ADA, government etc) are saying is even if you consume 1200 calories of Oreo cookies in one day versus 1200 calories of meats, veggies and fruits that they are equivalent!?!? Sorry to burst your bubble, but no. A calorie is not a calorie after all. A calorie of sugar is completely different from a calorie of meat or veggies.

I have already told you a few of the horrendous things that wheat or gluten consumption can do to you over many years.....if you don't recall, let me refresh your memory; diabetes, heart disease, kidney disease & cancer.
Fat is fat is fat? right? NO. SO our very smart government thinks that by putting 2 and 2 together means fat makes you fat......well the question is what kind of fat makes you fat? Here's what makes us fat:  carbs...yup carbs...the simple, easily digested carbs (breads, pastas, pastries etc). Ive told you carbs shoot up your blood sugar like crazy, and I told you already it starts a vicious cycle of sugar in blood->insulin brings sugar into your cells ( but mostly into your fat cells where they end up being stored as fat and fewer into your muscles for fuel), fat accumulates, wheat belly occurs. Consuming wheat and sugar products begins a cascade of events over many years that cause most human diseases seen these days. Here the question we all want answered: so if we give up carbs then what do you replace it with? Simple, more meats, veggies and healthy fats! YES FATS! avocados, nuts (except peanuts it considered a type of bean, no bueno), olive oil, cocunut oil, butter, fish oil, egg yolk, etc..These OH sooo yummy healthy fats is what brings up your HDL (good fat in your blood), and brings down your LDL (evil disease causing fat). Ask any cardiologist how important HDL level is, in studies it has shown to be a good indicating marker as to how high your heart disease risks are. SO eat good fats, bring down LDL and increase HDL. FIght FAT with FAT! Drop the evil roller coaster ride with carbs that spike your sugars, crashes after 90-120 minutes and makes you want more, like a feen. You'll see with a steady consumption of healthy fats throughout the day you'll feel fuller, more satisfied and can go longer in between meals. Why would you wanna go longer in between meals? because it will allow your body to finish burning what ever glucose is in your blood stream and start bringing out fat from you cells to burn for fuel (that's why we can sleep many hours without needing to eat, we burn stored fat.) But if we maintain blood glucose levels consistently high then you never allow your body to switch to fat burning mode. The things we didn't know huh? WE all thought calorie in calorie out cause a negative  balance and you lose weight. Well without quality calories and the RIGHT calories this will never happen.

One week after a gluten free diet......YAY I survived! lol Ok I sound ridiculous, because in reality it hasn't been THAT hard. It will be more difficult for some people depending on how much wheat products you were previously consuming. MY tummy still feels flatter, I am less hungry between meals and Im just happy. Don't you feel happier when you eat healthy? Yes if you consume a treat it feels satisfactory...for the moment, but then guilt and shame takes over. Let it go, give it time and your craving will fade.

Here's an example of what I ate in one day. Morning: scrambled eggs and 2bacon (MMMmmm bacon yes!nitrate free) ,post workout:  a low carb protein shake with a few strawberries. Honestly I skipped lunch I wasn't hungry had a few almonds and took a nap:), dinner a lean top round sirloin steak (whole foods for quality) salad mixed greens, walnuts, avocado, olive oil vinaigrette and a dash of organic (nitrate free) bacon bits. Doesn't that sound doable? Can you seriously tell me you couldn't be satisfied with any one of these meals? Well I dunno about you...but I love REAL FOOD! Today I prepared ahead and grilled salmon in coconut oil with pinch of salt n pepper, bought mango cilantro salsa (premade at whole foods, but it can easily be made at home), this will provide two meals for today and tomorrow. I have Chicken veggie soup in abundance I made 2 days ago for other meals. I have ready hard boiled eggs in the fridge. Salad-always an easy thing to pack for lunch. Tuna, always an easy meal. If I must snack I got raw almonds, some fruit and a little square of 85% dark chocolate (its acquired, start with 70% if you must) So yes gosh forbid you must COOK and prepare, but I say better than fast food and quick picks in the street. Survival of the fittest mode on!

What is Wheat?

WHEAT: all breads (rye, multi-grain, white, pumpernickel, wheat, raisin-cinnamon, sesame seed etc), cookies, cakes, pastries, donuts, breakfast cereals (ALL even kashi), breakfast bars (ALL), all crackers, bagels, pizza, barley (yes the stuff in beer), any dough..... all of this stem from the wheat grown in farms, all wheat contains gluten. Mutated wheat that has changed over the last few centuries.When I say mutated I mean Hybridized, breeding of plants (or wheat in this case) to make  them resistant to the harsh challenges of mother nature (pesticides, harsh weather conditions, natural breaks from wheat being so tall) these "hybridized" or breeded plants were created so that wheat is more readily and quickly available in large quantities. Especially in the last  50 years we have seen a total change in the wheat available now. The bread that Jesus or Moses ate centuries ago is COMPLETELY different from ours today. So is it coincidence that in the last century we have seen a large incidence of increased human diseases? Many with "unknown" etiology? Diseases that were practically non-existent many centuries ago? Lets just mention a few; High cholesterol (high triglycerides, elevated LDL-BAD FAT, low HDL -GOOD FAT), Diabetes (has increased four fold in the last 50 years), Obesity, Heart Disease, Arthritis and my favorite Celiac disease (Gluten allergy disease) just to mention a few. One in three Americans are found with pre-diabetes, diabetes and or obesity....still don't believe our nation is fat? I see it every time I go to work...my typical patient has the expected triad of diseases in their history DIABETES, HYPERTENSION and elevated LIPIDS (all of which eventually end up with heart disease and  kidney malfunctions if not treated). And trust me Its not just the elder population that come in with these issues, its young people too 20s, 30s, 40s and 50s! Eliminate wheat products, eliminate most diseases caused by diet. It makes sense: take away product that surge your sugars and exaggerates insulin responses, normalize your cycle of hunger in turn ridding of your addiction, lose the weight especially that dangerous visceral fat and, all over decrease your chances of disease. I don't care who you are, but I know it's what we all want...because health is PRICELESS.
So I make the list so that we are clear in what exactly falls under the wheat category. Not just your innocent morning whole wheat toast or muffin huh?
     All of this information is a simple summation of the scientific evidence that is out there proving the crimes committed by wheat and grain products! Just look it up yourself, information is so easily available now. Just make sure that they come from valid sources. I do not just come up with all of this in my little brain, I read books written by scientists and Doctors whom do all the scientific research for you. If not just read the stories of people whom already become "Paleo eaters" or on a "Gluten-free diet". The results are compelling! Who knows....maybe you'll even try it yourself?

I'm only on my day three of the "gluten free life", and thus far I still feel great. I've noticed that I do wake up hungrier and crave my scrambled eggs and a banana! (yum). Sometimes I still feel some "withdrawal" effects such as occasional cravings, but not nearly intense as before. Slowly but surely ridding of the addiction.

This here was my dinner. Turkey pesto meatloaf (OH SOOO GOOD!) baked sweet potato fries and fresh steamed broccoli. I got so full I barely finished! Yup, signals that my "appetite and portion control centers" are coming back to normal.

This turkey meatloaf I learned from a good friend of mine Lorraine, shes a dietitian and also a crossfit trainer. She has taught me so much, but I was so stubborn and did not follow her advice for so long....so here I am now kicking my self in the a$% and hearing the "I told you so's" which I deserve. lol.

(Note: obviously I cannot blog everyday, I do have a full time job and a life too;) , but I attempt to make my inserts 4-5 times a week if possible.) Stay Healthy and stay strong;) BTW feel free to ask questions, I may not know all the answers, but I can maybe point you in the right direction;)

Give up BREAD?!? Are you crazy?

Yup its the initial reaction most people have, including myself. Things like "are you nuts? how will you live without carbs?", "Omg how will I live? no bread? no carbs?", "you  mean like no bread?". Even my little sister text me to say "cool blog, but I'm gonna keep reading to see how long you'll last". Seriously people, listen to ourselves, we sound like addicts. I'm not saying "give up veggies, give up fruits", if I did would you freak out then? Probably not, in fact I bet you'd be excited that you wouldn't have to make the effort to add those into your diets.  Well that's exactly what we are..ADDICTS. Wheat is addictive. I'm addicted. All my life. I've always said how I could give up sweets and sugar, but bread? Never. Even with my healthy eating habits every morning I couldn't wait to have my piece of wheat bread, or lunch a "healthy" turkey sandwich, and dinner with brown rice. Its there in all my meals, fueling my addiction without me knowing. Day in day out, eat, gym, sleep, work. Where are my results? Damn scale won't budge, darn jeans wont fit. Is there something wrong with my hormones? Nope, I tried that excuse already had my Doctor run a LONG list of lab tests per my request (which he looked at me like I was crazy, but how could he say no? after all I'm paying!) To my very own surprise ALL normal, normal NORMAL. Except that my LDL had seemed a little more elevated than the last time I checked....WHAT?!!?

So whats  my excuse now? My genes suck? Ha, genetics  may play a part or a role in how metabolisms function, how we lose and gain weight and how fat is distributed throughout ones body. But not the reason why we are fat. Definitely not the sole reason why we are fat. NO more excuses please. Ive tried them all, just trust me on this one;)

So back to wheat addiction. If we were in an AA like environment I'd stand up and say "hi, Im Jex and I am a wheat-aholic". Yup, I admit it I am. How do I know that? Well lets look at how my eating patterns went. Morning: had my piece of toast right? And you maybe a muffin, a bagel etc options endless. What happens about 1 to 2 hours later? I don't know about you, but Im HUNGRY again. And what do I crave? Something with wheat as its main ingredient. If I don't eat some kinda of "carby bready" thing I'm irritable and anxious. Yea I know I could have an apple and be healthy, but who wants that? I want bread damit! So lets take a look as to whats happening to my body at this point. Ill try keeping it simple for the non-medical minds;) Ok, what I found in my readings is that a piece of wheat bread has a glycemic index (Glycemic index- how much a food susbtance will raise your blood sugar levels) of  72, compared to  table sugar-59. Snickers bar-42. Wait what? yup, a piece of wheat bread shows a higher GI than does a snickers bar! (nonetheless Im not saying go crazy on snickers bars, its still sugar and sugar turns to fat period, stay away). So studies conducted have shown that "wheat products elevate blood sugar levels more than virtually any other carbohydrate, from beans to candy bars" (Wheat Belly, William Davis M.D). The higher the blood glucose level (carbs turned into sugar into your your blood), the higher the insulin level then then more FAT that is deposited- vicious little evil circle. Then once your sugar levels drop, Bam your craving a new fix and quick! Sound like an addict yet?  This little roller coaster takes you for a ride everyday. So time goes buy , everyday roller coaster ride, more accumulation of visceral fat (fat in the abdominal area), resulting in yes...the wheat belly. Wheat is addictive due to its morphine like affect, studies have shown that wheat has "morphine like properties" compounds that binds to your brains opiate centers.....just like heroine addicts, except without the high. You do however get a form of reward and euphoria. Dr.Davis also mentions how wheat stands alone as one of the few foods that can "induce pleasurable effects, and generate a withdrawal syndrome upon its removal". Scary huh? Something we all thought so innocent of is stamped all over stores advertising "WHOLE HEALTHY & HEARTY"....blah blah blah.So what did we learn? just the basics lets recap. Consume wheat-> blood sugar elevates-> insulin deposits all extra glucose into fat cells> blood sugar drops-> the craving kicks in-> you start all over again-Capiche? You don't need to know the scientific details (although I like to know the ins and out). You see it in yourself everyday.

Let me report to you how my wheat free day has gone. I feel great, I had my scrambled eggs (one yolk), one banana then later post workout protein shake, then chicken and broccoli, then half an apple and almond butter, and finally dinner green peppers n beef stir fry. No cravings, I feel good, satisfied, less bloated. Just a baby step further into my journey;) Stay strong:)

Introduction to my WHEAT BELLY

For the past two years now I have steadily gained weight....a total of about 30lbs! Lets look at the stats....I am a  27y.o female, 5 foot tall weighing an astonishing 144lbs, my BMI is calculated at 27.9% (people in China would call me OBESE!). Being short is not forgiving, every extra pound shows! So you might be wondering, this girl may have self esteem issues, or obsessed with skinny looking models and angry that she herself cannot look that way....WRONG. If anything I love the way women look in the bodybuilding forums, lean and muscular. That is my goal! Then your wondering "hey, just hit the gym and eat better!". pfft....sounds simple enough right? If it were, then why are we not all lean and skinny? hmmm...

Let me start by giving you a little more information about myself. Currently I am a nurse with 4 plus years experience. I have been a gym goer and active since I was 18. But It all started when I hired a trainer when I was 23, I needed someone to guide me through workouts and push me to gain strength and weight loss. After a year... what a transformation I went from 140lbs BMI >30 to just under 120lbs and BMI 22%, plus a much stronger and leaner me. I read health books, workout books all to gain more self knowledge. I became obsessed with weight loss. I continued on my own weight loss journey. I finally hit my "prescribed" weight for my height. Weighing 112lbs BMI 19% at the age of 24 almost 25. YAY !" how did I do it?" Id ask myself today. When I really thought back at my eating habits, they were ridiculous. I cut out so many calories and worked out 6days a week for 2 hours! That cant be healthy....Now was I skinny? yes. Was I the lean sexy muscular look Ive always wanted? NO. My family was concerned, they began to say I looked "sick". But regardless I was happy, I wasn't this over weight girl I have spent most of my life being.

Long story short my eating habits were not sustainable nor a way of living life. I got comfortable being skinny and little by little began eating what I pleased. Still I always maintained my gym going habits, I did P90X, I did the Jillian Michaels 30 day get ripped challenge, I ran 5Ks and even joined a Crossfit Joint. You'd think by then I was this lean transformed machine, almost an athelete. NOPE. FAR FROM IT! Steadily overtime I started gaining weight sometimes losing some, but always gaining it back plus more! I got desperate, tried diets, thermogenic weight loss pills, double my workouts, starved my self , quit smoking (yes then a smoker). Slowly I was sabotaging my own metabolism. What did I do so wrong!? Was I in denial? Did I not learn from ALL of my own educational reading and advice that DIET and consistency are 80% of your weight loss goals? NOPE. Not yet, I had to hit several rock bottoms before it finally hit me.

So here I am today, battle wounds and all. Your typical American trying to figure out the perfect weight loss method. Is there one? Heck no, I think most of us have or will eventually figure that out. Simple as this, clean up your diet and be consistent in your workouts. Time will reap results. Now I am not only "cleaning up my diet" but I have come to the realization that something has been wrong in my diet. I eat mostly healthy. Lots of good fats, lean meats, veggies and fruits and your FDA recommended heart healthy whole wheats and grains. Hmmm....Ive read The Paleo Solution by Robb Wolf (recommended to all crossfitters), amazing information, results mind blowing. But I failed to stick to it and go back to my grains and breads. A year and a half later, today I am reading Wheat Belly-William Davis M.D. Compare the two and find minimal differences. Only in their approach to the subject differs. But their point: WHEAT EQUALS FAT AND UNHEALTHY BODIES! So my challenge starting today April 24th 2012, is for the next 30daysto  eliminate Wheat from my diet completely and report my results to YOU. I will discuss further more in my blogs how and why wheat is so DAMAGING to humans in every aspect. I am NOT a dietitian, nor a trainer. I am simply giving you information based on my experiences and personal knowledge as a health care provider and health advocate. So stay tuned as I take you into the journey of a real life experiment, a life without wheat!