Gluten Free Fitness

Top 10 Misconceptions on Getting Fit and Healthy

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In no particular order, and this is my opinion. There’s certainly more than 10.

Fit. Healthy.

These words may mean different things to different people. Actually, I am sure that they do, as well all have our own frames of reference. Here’s what I’m referring to here in the context of this article.

Fit and healthy means having the physical ability to do the things you want to do without getting out of breath.

It means being able to open a heavy door, carry bags of groceries, go up and down stairs. (By the way-this is the definition according to Erin-this is not Webster’s by any stretch of the imagination.) It means being able to play with your kids-really play with them, not lie down on the floor and let them climb on you because you don’t have the energy or ability to do anything else. It is the ability to live your life and do what you want to do, without self-imposed, changeable physical limitations. Are we straight? OK, here we go!

Top 10 Misconceptions on Getting Fit and Healthy

1) I have to exercise a lot.

This is not true. Actually, I should clarify. It depends on what you call “a lot.” If 30 minutes daily or at least 6 times a week is “a lot”, then maybe yes. However, you do not have to do all structured exercise-meaning going to the gym, lifting weights, or doing cardio. It can be activity-take the dog for a walk, throw the football, play frisbee, whatever.

The most important thing is to get off your duff and move. Don’t sit when you can stand, don’t stand when you can walk. Get up and walk around the house or office every 20-30 minutes. Go window shop. Clean the house-talk about getting immediate gratification and burning a bunch of calories. I wanted a cleaning service until I wore the Bodybugg and cleaned the house. (My fiance was very happy, because I dropped asking about getting a cleaning service after I learned that.)

Cleaning house can easily burn 200-300 calories-depending on the size of the house and exactly what you do, of course. Pace while you’re on the phone. The moral of the story is just move.

2) I have to eat 6 times a day.

Nope. You can if you want to, but you don’t have to. Research has shown that a isocaloric diet (same amount of calories and composition) shows no “metabolic advantage” as far as calorie burn goes, to eating more often. You don’t have to “stoke the metabolic fire.”

Some people find that they feel better eating smaller meals more often. Some like a few larger meals. Some like meals and small snacks. Have at it! Any of it! Whatever will help you eat consistently well, and fits into your lifestyle, is what you should do.

3) I don’t have time to exercise.

Really? Now this is not going to win me any fans, but would you ever say you don’t have time to brush your teeth? Take a shower? You find time to do the things that are important to you. We all have the same 24 hours in a day, we all have responsibilities and things we have to do. If something is important-you figure it out and make it happen.

If someone said they’d give you a million dollars if you exercised, I bet you’d find a way to get it done. And again-it doesn’t have to be organized exercise, although it can be. It early in the morning, before the day gets crazy, before the kids/husband/wife/significant other/dog gets up is the only time-do it! If you can get out at lunchtime-do it! To quote Nike: just do it. Pick a time, and do it. Go. NOW!

4) I don’t have time to cook.

See number 3. Also, cooking can be much less expensive, as well as much better for you. If you shop smart, buying sale items, stocking up, you can eat healthfully for a reasonable expenditure. You can also cook large amounts of staple items so you have good food ready to go.

Click here for a post on planning ahead. Make good friends with your slow cooker. And again-you make time for what is important to you.

5) People that are fit are just lucky/genetically gifted/freaks of nature.

This, personally, drives me insane. If someone says to me-“You’re so lucky” I tell them:

Actually, luck has nothing to do with it. Time, consistency, and a lot a hard work and good nutrition do.

Yes, we all have different and unique genetics. However, that does not limit you from becoming the most healthy and fit person you can be. If you have concerns, see your doctor to rule out health issues. Then get moving!

6) I don’t want to get bulky.

This comes from women. I promise you, you will not get bulky. You can-but it would be very intentional, and wouldn’t happen overnight, and may require exogenous hormones.

I hate to say it, but what many people refer to as “bulky” is most of the time just fat.

If you got leaner, you wouldn’t think you had too much muscle on your thighs anymore, I can almost guarantee it. When fat covers muscle, that is when the perception of bulky occurs. For the most part. There are very few women who are genetically blessed to put on muscle easily. This is NOT the majority. Chances are very good it’s not you.

I promise you, I lift as hard and as heavy as I possibly can, and I am not bulky. Unless I’m carrying too much fat. Then I could be bulky-but it’s fat-not muscle, and when I lean down viola-not bulky. Leigh Peele, whose work I respect and enjoy, has written on this subject and you can read up on it here.

7) I don’t like healthy food.

Nobody really likes boiled chicken and broccoli. However, that is not what you have to eat. You do not have to suffer to lose weight and/or get fit/be healthy. There’s a big wide world of food variety to try!

You can add flavor to foods with spices, herbs, citrus, marinades, rubs, various preparation methods-the world is your oyster (or clam, or shrimp, or salmon-get it?)

Branch out, read food magazines or sites, wander around the farmers market or grocery and try something new. There are a metric ton of wonderful resources-and many food blogs that are specifically gluten free.

If you see a recipe you like-take a look and see how it can be modified, if necessary, to meet your nutrition goals. After you do this a few times it becomes very easy and second nature. I get ideas from the Food Network, and then modify as needed for gluten free and healthy. There’s no reason for you to eat anything you don’t like. There are many options.

8) I can’t live without _______ (chocolate ice cream, bacon, deep fried onions, candy etc.)

You don’t have to.

Just make an indulgence just that-an occasional indulgence. Set aside a Saturday dinner to eat what you want or what you’ve been craving. When you’ve been eating well all week, you can have that bit of indulgence with no guilt and no repercussions.

If you haven’t been eating well all week, then you may want to reconsider. Figure if you eat well 80-90% of the time, take that remaining percentage and have a little bit of an indulgence. That doesn’t mean a whole bag of Pamela’s Chocolate Chip Simplebites (been there.) Have a few, enjoy them, put them away. In the freezer if necessary. Then enjoy guilt free again the following week.

9) I have to get in shape before I start going to the gym.

Nope, just go. No one there cares, they are all too busy worrying about themselves. Just start, give yourself permission to begin.

I am always inspired to see people who are new to exercise and the gym, or who are coming back from a layoff. It takes a big decision to make that first step. Little bits at a time, but start. Just begin. Preferably today. Go for a walk. The article will be here when you get back.

10) It’s too hard.

Well, I’m not going to lie, it’s not easy. But what is harder-making a change, or staying the way you are?

Changing behavior first requires a change in perspective. Are you truly satisfied and content with your currrent health and fitness status, your appearance and weight? If so-then stay the same, that’s awesome. If not-make a change.

Choosing to make a change is probably the hardest part. Actually taking the first few steps to change is pretty hard too. But then it’s like a snowball effect-you start to feel/look better, you have more energy, so you want to do more to improve your life. Inertia is very powerful. You can’t escape physics-a body in motion tends to stay in motion, a body at rest tends to stay at rest. Get in motion, and give it time to have inertia kick in.

Act now

So for today-take 1 step, make 1 choice to help you achieve your goals. Don’t give in to the misconceptions and poor information that is so pervasive. Get educated, make your own decisions. Move forward.

What misconceptions have you heard or seen? What steps have you taken? Do any of these ring true for you? Let me know what you think in the comments below!

Gluten Free Athlete Profile: Kimberly Bouldin

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I originally “found” Kim through her blog-she has some great stuff so make sure to check her out. Then she “twitted”-or whatever-“tweeted?” about going running and I said to myself-“Self-check this lady out!” Here she is!

Kimberly Bouldin

Kim and her daughter, Hannah

Kim and her daughter, Hannah

Hi, I am Kim. I live in central Ohio, right outside of Columbus with my husband and 2 kids. My current sport is running. I am training for a half-marathon on October 18th. I hope to train for a full marathon next May! I just ran my first race ever in July, a 10K (ran it in 53:22). I finished 2nd in my age group & 25th overall (out of 75). (Editor note: Whoohoo! Way to go! I was a gymnast growing up. I started at age 5 until I was 13 or 14.

As far as celiac and diagnosis, I had suffered on & off since I was a teen with anorexia. I had a recurrence as an adult, after the birth of my daughter. It wasn’t nearly as severe as the first time, but still, something that needed addressed. I began to see a dietician. The dietician is the one who suggested I get tested for Celiac disease after my telling her about all the foods that bothered me when I ate them. I had previously been told that I had IBS (editor note:see-the garbage can diagnosis strikes again!). My bloodwork was positive and I was instructed to go gluten-free. It was only after I went gluten-free that I saw a GI doctor, who wanted me to go back on gluten to confirm the diagnosis with an endoscopy/biopsy. I declined because I felt so much better off of gluten….it was night & day.

That was enough for me. I went on to have my kids tested and my son was diagnosed at the age of 10 with Celiac disease. He did have the endoscopy/biopsy done. I knew better by the time he was tested. He is a thriving, happy 13 year old hockey player now. šŸ˜‰

I am not positive what my trigger was, but I suspect it was the birth of my first child in 1996. I started
having stomach issues after having him. They got much worse after the birth of my 2nd child in 2002.

Training

Right now my training consists of lots of running. LOL! I run 5 days/week and my max was 35 mpw-miles per week (editor note-I hardly even drive 35 miles per week). I also try to incoprorate strength training, but that has gotten tough as my mileage increased. I am now in the tapering stage of my training, so I am working back in some crosstraining & strength training.

Nutrition

My nutritional philosophy is pretty simple: I strive to eat mainly whole foods that are naturally gluten-free. I do enjoy the occasional treat (dark chocolate is my best friend), but I feel best eating little to no processed foods. I also stay clear of artifical sweetners as much as I can. They really seem to irritate my stomach. If I need to sweeten food or baked goods, I use sugar or agave nectar.

Favorite pre-post workout foods are plain & simple – bananas before. Afterwards…egg white omelet w/spinach & tomatoes, waffles or brown rice cakes with almond butter and fruit spread and fresh fruit.

Favorite sports supplements

Long runs over 8 miles require fueling mid-run & drinking gatorade (powdered & diluted) to keep me from getting dehydrated. For my mid-run fuel, I rely on Clif Shots or Shot Bloks for the most part. They are caffeine free (I don’t drink caffeine) and don’t bother my stomach.

Upcoming competitions

Half Marathon on 10/18/2009 and full marathon in May 2010

Advice for other gluten free athletes

Make sure to treat your body right. Make sure to properly fuel your body for the best performance possible.

You can find out more about Kim at her blog Gluten Free is Life

Thanks for sharing, Kim, and best wishes on your upcoming races!

Gluten Free Sports Supplements Update: BSN and Gaspari Nutrition

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Sometimes deciphering whether a supplement contains gluten can be a daunting task. I have been emailing different companies in an attempt to compile a list of gluten free supplements, and have found that some companies certainly appear more aware than others. The list will be a work in progress, and will be constantly changing as product lines are modified and change. So I give you this information with a VERY strong encouragement to check labels yourself as well.
Having said that, here’s some information, some more helpful than others.

BSN

BSN

Bio-Engineered Supplements and Nutrition, Inc.

After contacting the company BSN (Bio-Engineered Supplements and Nutrition, Inc.) and requesting a list of gluten free products, this was the email response I received:
“Our labels are continually being updated due to formula or ingredient alterations. Please continue to check the labels for the latest information. BSN products may or may not indirectly contain gluten due to the possibility of cross contact with manufacturing equipment.”

Given that-I will not be risking it. I have not used their products in the past. I see now that they have also updated the label on the Lean Dessert Protein powder (which I’m bummed about because I heard it tasted really good) that the glutamine peptides it contains are sourced from wheat. Bigtime bummer. Thank you to BSN for being forthright however, and revealing that their products may not be safe. If you are interested in their other products, definitely check labels. You can check into BSN here.

Gaspari Nutrition
Gaspari Sports Nutrition Supplements

Gaspari Sports Nutrition Supplements

I also contacted Gaspari Nutrition. In response to my email requesting a gluten free product list, I got an excellent response! Patrick the customer service manager replied:

All products besides Sizeon Powder and Realmass are 100% gluten free.

Whoohoo! I have tried Gaspari’s Myofusion Protein powder which I liked quite a bit. It’s a thicker consistency when mixed, and sometimes I like to mix protein powder with a small amount of water and pretend it’s pudding. (I told you I have a sweet tooth that won’t quit.) This protein powder works very well for that.

Also, I’ve used the preworkout supplement SuperPump 250. SuperPump has some caffeine and stimulants, as well as creatine monohydrate, a few adaptogen herbs and some B vitamins, and some other “pump” inducing ingredients. I liked it and had no problems stomach wise. I also can handle a lot of caffeine, so your mileage may vary. I was please with Gaspari’s quick response to my email and customer service. I plan on trying more of their products in the future, and will keep you posted. You can check out more about Gaspari here.

Have you tried any of these products? What sports supplements do you like or would like me to check into? Let me know! Post your comments below! (Wow-that was a weak rhyme šŸ˜‰

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