Lil Miss Fitness Freak

"And though she be but little, she is fierce"


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Carb Blocker Rantage…Fitness Friday 40

Let me just start with a video Layne Norton posted…

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First of all, LOL

Secondly, our topic at hand can be found at roughly 1:38.

So what are we talking about here?

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Carb blockers.

People take them to basically “undo’ eating carbs…

Lets chat about why these are complete and utter BS!

#SaveYoMoney

We will lead our discussion with some points from Layne’s ranting.

If something is essentially blocked in your body, this means not digested and if you flushed it that would mean diarrhea…

When someone takes these, do you see them runny rapidly to the bathroom after their meal?

No.

“Thank goodness because that would be uncomfortable and, quite frankly, embarrassing.”   -Layne

Why would you have diarrhea?

Diarrhea occurs when the body pulls water into the gut and that causes a ‘dumping’ or flushing of some of the intestinal contents as overly liquid stools. For example, if your body is trying to get rid of something it doesn’t want (perhaps a bacterial infection) or is trying to rebalance a major shift (you eat something with a really high osmolality), water will come in and that will evacuate it in a more quick manner.

And you run to the bathroom.

So no diarrhea is seen from popping these pills before you eat the entire bread basket, so what happens?

Well if those carbs are not digested in the intestines, they make their way UNdigested to the colon. Due to the colon not having enzymes to break down food, your bacteria goes to town on this undigested starch and ferments it. This produces a lot of byproducts (gases, acids) including short chain fatty acids, which can be used as a source of energy by the bacteria. Thing to note is that you essentially still took in all of the calories…

So, fact number one, carb blockers =/= calories being ejected out of the body.

“There can be a “virtual blocker” per say if you block one of the main carbohydrate enzymes..”

So if it doesn’t “flush it out,’ what other way could these things work? Inhibition of the carbohydrate enzymes!

Yes, if you loose/inhibit enzymes to digest starch, than yes some or maybe even quite a bit of it may go undigested. As he explained, you really cannot cause 100% enzyme inhibition…

Either way, you end up with the same undigested starch making it’s way to the fermentation factory that is your colon and get the exact same outcome as before..

Fermentation byproducts (SCFA) –> energy to large intestine –> you still take in the calories.

So again, not what you wanted.

He mentioned, which should be noted, is that this lack of digestion may in fact blunt some of the glucose response, which could be helpful for those with poor insulin control. But we are talking the normal population in this case. 

Everyone, once again, pills are not magic. They cannot make you flush away calories in the food you are eating. They cannot make them go away.

If we didn’t have such an extreme way of doing things (i.e. restrict all carbs then eat the whole kitchen worth of carbs) maybe we wouldn’t have even a thought to come up with some crap like this.

This all leads back to a common theme from me…

Restriction leads to nothing good

Pills lead to nothing good.

I’m talking weight loss pills here..

AOJqpA

Avoid both (oh and Dr. Oz…) and perhaps you will be a lot happier and healthier.

So, although I could just end off with that and say you should trust the words of Dr. Norton (which you should really take him seriously, he knows what he’s talking about), here are some articles for your science-nerds to read up on if you want

Huntington and Shewmake (2010) No clear evidence of benefits AND OR safety hazards of many weight loss aids such as carb/nutrient blockers

Preuss (2007) this was a rat study but I used it to point out a something. So it showed that the carb blocker (CB) they used reduced the insulin response after carbohydrate intake BUT notice there was not weight change in the controls vs. the CB. The thing that Layne discussed is that although the response to the carb intake may be blunted, the absorbtion of the calories won’t really change and this can be seen with the lack of weight loss occurring in the rats.

Keep in mind, animals are not humans…

Other studies like this one suggest that once again, these carb enzyme blockers/inhibitors may act to slow the absorption down (i.e. blunt the glycemic response as stated already) like a fiber would naturally. Again, slowing down absorption DOES NOT MEAN LACK OF CALORIE ABSORPTION

So I will leave you with that.

Leave the carb blockers on the shelf.

Eat some fiber.

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Fiber can help slow the digestion of carbohydrates leading to longer satiety and perhaps control feeding. 

-Chelsea

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All Hail The Skinny Teas…Fitness Friday 39

Do we all know by now that those people on IG who sell Skinny Teas are sell outs?

I really hope that most people don’t still believe that these teas actually cause real weight loss all on their own because..

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..They don’t. #SorryNotSorry

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Apparently everyone loves them. They are super easy to do and voila great results.

~Midsections were made smaller

~Pants sizes were shrunken

~Overall well being was greatly enhanced

~Weight loss goals were met

So what is it?

Basically, many of these teas (some may differ, but I went OG with the Skinny Mint) provide you with a tea or more to drink during the day at specific times. They are said to have these weight loss benefits and you will start to shed the weight and ultimately feel great.

Kylie

For example, in this particular TeaTox starter kit (shown above) you get an AM tea that contains:

Green Tea

Nettle Leaves

Yerba Mate

Dandelion

Guarana Fruit

Apparently all of these together are supposed to give you a great boost in the morning.

Then there is a night time tea that contains:

Ginger Root

Lemon Grass

Peppermint

Hawthorn Berries

Orange Leaves

Senna Leaves

Licorice Root

Psyllium Husk

These are supposed to come together to have you feeling restored, less bloated and cleansed.

I will say that the ingredients themselves do have some research to back up their benefits that may include what was mentioned. I will list some below. Overall, these are great natural ingredients but their effects are way blown out of proportion if you ask me. See here for more information on the rest of ingredients.

Nettle Leaves –> Apparently some diuretic properties (mostly animals), antioxidant

Dandelion –> diuretic properties, potential laxative effects, limited research on it’s benefit as a bile stimulant (ie. liver tonic)

Hawthorn –> much of the research done supports benefits for heart disease. Other things include antioxidant properties, diuretic properties, anti-inflammatory.

Ginger–> some support for it as increasing gastric motility, having antioxidant properties and reduction of bloating

Licorice –> anti-inflammatory, protects the cells of the liver (in vivo/animal studies), adrenal support, antioxidant

Realistically, none of these ingredients on their own or used in combination have a strong scientific backing on inducing weight loss on their own. Seems like its a lot of peeing if you ask me…Perhaps if you drink these along with following a fitness and dietary lifestyle that is appropriate for weight loss than you would see those results. At that point though, did the tea really do anything for you?

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Sure, if the above properties are actually valid, perhaps it gave you some natural forms of energy. Perhaps it helped keep things moving so that you felt ‘purified’ or perhaps it helped you feel less bloated due to the diuretic properties in some of the herbs BUT that doesn’t = real weight loss.

I’m emphasizing this because all of the celebrities and ads suggesting that this is some magic gem that will cause weight loss are really being misleading. Oh just drink the tea and you will be skinny they say..

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There is no proof of this and even their products say this!

*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary from person to person and are not guaranteed.

…Benefits of reading the fine print…

You know what they also say…

This tea should be consumed as part of a balanced diet. Seek professional advice before using if you are under medical supervision. Do not consume this tea if you are pregnant or breastfeeding. If symptoms such as nausea, vomiting or prolonged diarrhea occur desist use and consult your doctor.<- thanks senna leaf…

So, the hopes of many is that they can continue to eat whatever the hell they want and loose weight, but that simply isn’t the case and these products should not be marketed as weight loss tools. Really, even if any weight loss was seen, it would be so minimal or hard to pick out of other lifestyle efforts that they wouldn’t really be able to be acknowledged.

So do yourself a favour and simply watch Kylie Jenner love her some tea and waist trainers and save yourself the $40.

And I’m out.

Happy Friday Friends! 

-Chelsea


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Zzzzzz….Fitness Friday 25

My friends, today, well actually not just today but for holiday’s sake, we need to stop and take the time to appreciate the fact that we are here and living the lives we do because of the contributions of many men and women years ago.

#TheyLostTheirLivesSoYouCouldLiveYours

Always remember. Always appreciate. Never take for granted how you live and the rights you have. Things could have been very different.poppy

Keeping that in mind, with the news of the election in the States, I have gone through many phases if I’m being honest. At first I joked and laughed at the fact that a business tycoon with the famous comb over was able to make his way to the top and actually become the leader of the most powerful country in the world. I have since swayed to being annoyed with it all. The results are in, voting is a public thing, the people spoke. As much as everyone can complain about it, the people spoke to have him there.

That is all. It is done. He is on his thrown and I suppose we will have to see what life has to bring us in the near future.

Moving on to a less snooze worthy topic…or are we..?

Lets move onto Fitness Friday

Something that I haven’t touched on yet but is pretty much just as critical as food and exercise is….

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The Slumbers. The zzzzzzzsss. Snoozies.

Sleep my friends, sleep. 

I had a guest lecture yesterday in my Exercise, Metabolism and Nutrition class that I wanted to share the highlight reel with you all.

So lets start with the basics, than I will share a few fun tidbits/studies.

Sleep in a nutshell…

~Sleep goes in 90 minute cycles. You move through stages that include REM and non REM sleep. REM is where most of your dreams happen and your brain is fairly active (almost as active as when you are awake), while the deeper stages (non REM, stages 3-4) is where your brain activity is quite low.

~Your sleeping patterns are highly influenced by your hormones and their response to light and dark. Light hits your eyes and than the suprachiasmatic nucleus in your brain. That than inhibits the pineal gland’s release of melatonin (signals your ‘nighttime’), which keeps the body awake. The absence of light allows for melatonin to be released and so your body believes it’s night time and prepares for sleep.

~There are many theories on why we sleep, but we are still unsure. Is it to repair? Is it to save energy? Is it to enhance memory and learning?

So there are the bare bone basics. Now that we know those, lets move onto some fun stuff.

How much zzzz do you need?

Depends on age and also on the person. One study that was presented to us was one by the National Sleep Foundation.

sleep-requirements

For young adults, it was stated that most need 7-9 hours. They than added the may be appropriate ranges (the turquoise boxes) to account for inter-individual differences. So the recommendation for us is around 7-9 BUT some people say they can function perfectly fine on 6, while some others say they need 10-11 in order to adult.

Now lets dive into some relationships shall we…

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…this one seems to peak the interest of most, for good reason I suppose, is:

Does lack of sleep lead to greater risk of obesity?

…Well this is kind of like the whole chicken and the egg thing.

On the one hand, obese individuals see greater incidents of sleep apnea, which than leads to poorer quality sleep. Obesity also sees many cases of depression, which also tends to lead to poor sleeping habits.

On the other side of the spectrum you have all of the correlational data showing positive correlations between reduced sleep and:

~Wanting higher calorie foods

~Greater appetite and differences in appetite related hormones. Specifically leptin (satiety factor) appears to be reduced and ghrelin (appetite stimulant) appears to be heightened.

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~Significantly higher incidents of insomnia in obese when compared to normal and even overweight individuals. So the trend appears to show that the higher the BMI, the more potential for poor sleeping.

And one really interesting finding was a study done on sleep deprived individuals that found that after 4 nights of less than stellar sleeping (i.e. allowed to sleep for 4.5 hours for all days), subjects were found to have their insulin receptors on their adipose tissues being 30% LESS sensitive. Fun fact was that this was in healthy and LEAN individuals. What would the results shown if this was done in obese subjects where they already have some degree of insulin resistance?

PLEASE NOTE insulin is not the only player obesity. Insulin is not a bad hormone, its actions are just unable to respond in normal and healthy ways in those with insulin resistance

So overall, we are not sure 100% which way this relationship goes but there is quite the large amount of evidence showing that lack of sleep may contribute to weight gain from a multitude of different pathways.

Other random tidbits I enjoyed:

1. The idea of social jet lag.

Most of us young peoples like tend to stay up into the wee hours of the morning, similar to an owl per say. Society on the other hand pushes us to be early birds with the way everything from work to life works. What does this end up causing? We are exhausted all week, then sleep in on the weekends and get back to feeling good just to start all over again come Monday. So basically we are creating our own form of jet lag

2. Nocturnal Sleep-Related Eating Disorder (NSRED). 

Yes this is actually a thing. A diagnosable disorder. Some people sleep eat without any way of controlling it or preventing it from happening. Now this may seem funny to some but it actually appears to be very dangerous as many of these things ‘chosen’ to consume are actually inedible. Think paint, cigarettes, etc.

Yeah, not so funny when you could potentially poison yourself while you’re asleep! Not to mention cutting yourself while ‘preparing’ your meal, falling down stairs, etc.

I was wondering if perhaps there’s a deficiency of some kind present here for the body to be drawn to inedible. Similar to conditions like pica, where they eat things like chalk or flour, maybe they are deficient in some mineral. 

Finally, I will end off on something near and dear to my heart..

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3. Naps

Yes, I take a nap for 20 minutes every day before dinner and will continue to do so until I need to grow up and adult during those 20 minutes. 😉

Now there is a science to taking naps. I’m sure you have all heard that if you go past 20 minutes you are screwing yourself, but most people refuse to only go for 20 because they want MOOOOORRREE.

Well unfortunately the rumours are true and if you go past roughly 20 minutes, you are than entering later sleep stages and will end up waking up groggy. Instead, sticking to 20 minutes, you will wake up feeling ready to go because you only made it into REM sleep where the brain is still mostly active. The only way around this is perhaps to go the full sleep cycle which is 90 minutes, but lets be real friends, we don’t have time to nap for 1.5 hours.

Stick to the long sleeps during the night and the power/cat naps during the day.

Its this…

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vs. this..

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On that note, it’s almost time for my slumber soon since I’m actually one of the weirdos who functions as an early bird. I hope you enjoyed the info and have a good sleep. 😀

Information from this post was taken from a lecture presented by Dr. Justine Tishnisky on November 10, 2016 at the University of Guelph. 

-Chelsea


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Waisted. Fitness Friday 17

Generally when a celebrity hops in to endorse something it means that the product needed help being sold because the people just weren’t buying it.

Smart people

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Unfortunately, the claims or miracle work that these products yell at you still manage to grab the attention of enough people to keep them in business some how. This product happens to be one of them.

Waist Trainers

Welcome back to another Fitness Friday friends! This post was inspired by a post that I saw on waist trainers and amongst the “those don’t work” and “those are a load of crap” comments, one stuck out to me…

So does that mean they don’t work…?

So I took it upon myself to rant talk about it.

Now this isn’t going to be some long, overly research-y post because it really doesn’t need it. We are rational people here and so throwing all of the obvious evidence on the table should be enough to convince you that these are useless and really just a WAIST of time, money and lack of normal breathing.

Not to mention, they may actually be dangerous!

First though, lets see what these things claim to do for your body

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Wow look at all those things a piece of fabric can do for you. Some have even said it can speed up your metabolism and reshape your rib cage to be smaller…

…yeah…

So lets put it very simply. If any of these things actually occur as a result of wearing this, it’s not because of the corset/trainer directly, with the only exception being maybe the back support (short term only!) because it’s doing what your core should be doing, i.e. keeping you upright and supporting the spine. Long term however, I throw that possibly out the window.

~Creates confidence–> because maybe if it’s worn under clothing it gives you that shape that you believe to be socially acceptable, i.e. the “perfect hourglass.”

~Motivation/Encourages Healthier Eating/etc–> Maybe, just maybe, it may start you on a different dietary or exercise path that may be beneficial in weight loss because you think that you could look like you do in the corset without it if you do BUT this is entirely superficial.

Post Birth Reshaping? Well sure it forces a certain shape, but that’s not really your shape per say.

Weight/Inches Loss. I would say that the only way this could do that is because it’s so tight that you actually eat less and loose weight as a result of less calories in. A tight pair of jeans does that to everyone right?

Increases Core Strength –> this one is laughable. How does something that requires no core activation (because it’s essentially sucking you in) strengthen your core? You need to actually work the muscles to build muscle and strength. If you wear this thing all the time you will more likely loose core strength because you will never feel the need to use those muscles. 

So overall, anything weight or body shaping related most definitely comes down to the fact that you feel as if you can’t breathe. As a result, who wants to eat even a decent amount of food when they already have no space to move?  This thing DOES NOT increase your metabolism to cause weight loss. This DOES NOT increase the strength of your abdominal muscles. Lastly, it creates this illusion of a silhouette that is actually not your body naturally and simply makes you feel as if you are fitting societies norms of what is attractive. Many studies have actually found that the opposite is true and when worn, these things often decrease ones self-esteem and body image (Link to Article).

For whatever the cost of these things are they are definitely not worth a penny because they truly do nothing for you. In fact, they may actually do harm if worn over a longer period of time.

Working out in them can lead to you passing out the less then normal breathing capacity (Source). 

As I mentioned before, the muscles in your core area can actually atrophy due to longer term use. (Source)

Major stomach and digestive issues. The organs and tissues here are soft and have really nothing to protect them against extreme pressure. If you compress them for a long period of time, things start to not work properly. Some things seen include constipation, hernias, decreased of bile secretion (helps you digest fats), etc (Source Source)  

So, I don’t know about you all, but I would really rather avoid all of these, especially if it’s due to something that really gives me no benefit at all and simply creates an illusion.

So I hope you enjoyed this weeks Fitness Friday topic and I will chatter more topics with you next week. Feel free as always to comment below with your thoughts. 🙂

-Chelsea


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The New Biggest Loser

Let The Diets Begin…

A new show this season, My Diet Is Better Than Yours, came to CTV and randomly caught to my attention when I was waiting for my post-ice cream sugar crash to send me into a slumber Friday night.

I was curious.

I clicked play.

My thoughts starting going…as usual.

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Oh hey looky it’s Shawn T!

This show, like The Biggest Loser, is all about weight loss but it takes a slightly different spin as each individual is placed with an expert that is passionate about a certain diet. They believe that their diet is not just a short term thing, but a longer term solution or lifestyle change to weight management.

Now while it’s interesting to see the different fad diets put head to head in a real life experiment, you know how I feel about diets…

Diet= Short term (if it even does anything in the first place) and possibly puts your health at risk!

I don’t agree with diets whatsoever. I think that everyone needs to take the time to learn their bodies, play around with their nutrition and find out what works effectively for THEIR body and lifestyle. This allows it to be maintainable for the rest of their lives and not feel deprived.

For most, I feel as if this is a lifestyle of eating mostly whole foods with some processed and/or treats in moderation. I believe that is sustainable and something that is sustainable is your secret to success.

Plans that TAKE AWAY are not sustainable because whenever something is lost we want it more.

Anyways, I wanted to take the time and go through the fad diets that are being highlighted and give thoughts on them. Now these are strictly my opinion and I’m no expert, I just wanted to go through and discuss them. I would love for you all to give your thoughts too so feel free to jump into the commentary in the comments section! 🙂

The Wild Diet

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Basic Idea: My automatic thought here was that it was a paleo or even maybe a ketogenic style of diet. The first thing he introduced to his client was bullet proof coffee, or when you butter grass fed butter in your coffee. This may seem gross to you at first, but many ketogenic followers love this high fat, caffeine boosting start to their day.  Personally I don’t agree with the ketogenic diet, but my thoughts aside, the basic principles here are eating higher fats to compensate for the lower carbohydrate consumption. This is supposed to make you a ‘fat burner’ rather then the standard ‘sugar burner.’ With regards to proteins, they will be high quality the fattier cuts and varieties are encouraged because these are natural fats that are nourishing for the body. Despite by initial perception, he does have a major focus on plant based foods (2/3 of the diet) which is different from the ketogenic diet which I believe is more like 75% fats.

In addition also utilizes a 7-minute workout a day as your exercise and that’s it for the most part.

Despite my hesitations due to the whole keto feel of this diet, there are a lot of things I do like about it.

My Thoughts THE GOOD:

~Focus on REAL food. Don’t count calories but just avoid processed crap and diet foods, which he states are just cardboard tasting things disguised as food. I completely agree with this logic. Too many people just read calorie counts and ignore what is actually making up those calories. Something lower calorie may be completely made up of chemicals while a higher calorie food may be all natural foods. Now, considering both, which would rather eat?

~Meeting your farmers/butchers/etc. He talks a lot about eating quality meats and seafood and to know where you food comes from. If you have the opportunity to do this, I think this is so important. I always feel better knowing that my meats come from a local source rather then shipped across the ocean from a place where the conditions the animals were raised are unknown.

~You have to eat fat to loose fat. SOOOO TRUE! Low fat is not the answer. Fat is satiating and thus by cutting it out, you are basically setting yourself up for a binge. In addition, you body needs it for basic hormone production and guess what is included in hormones? What cues hunger and satiety.

~While I love my long workouts and despite being hesitant to say that a mere 7 minutes can really work especially once the initial weight comes off, the idea that short bursts (think HIIT) works as a very effective fat burner is completely correct.

My Thoughts THE BAD:

~I still don’t like the idea that carbohydrates are evil. This diet and many others place a negative light on all carbohydrate sources (vegetables are exempt here) and I still don’t believe this to be true. Saying you shouldn’t eat a sweet potato just doesn’t seem right to me but my learning continues on this topic.

~I don’t know how sustainable this is. I don’t think you should worry about what everyone else is eating, but true low carbohydrate eating is really not the norm and so many may have issues eating out. Also, alcohol is often banned with these types of diets and while some people like myself are perfectly content without the booze, most are not and would then feel deprived.

~I also still believe that there is never one true lifestyle for everyone. Right now for me personally, my coach would laugh in my face if I told him that I wanted to even reduce my carbohydrates let alone reduce them to sub 100g levels. Carbohydrates are the easiest fuel for your body to use and call me a sugar burner all you want, but most bodybuilders thrive on carbohydrates when building muscle because it’s an easily accessible source of energy that your body is set up to use.

The “No Diet” Plan

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Basic Idea: This one is really interesting to me because he specifically states that it’s not about the food. Instead, he states that the food has become the habit that needs to be tackled. So yes he does tweak their diet and their exercise habits, but he focuses on behavioural changes that are supposed to lead to weight loss. Some of his ideas may sound crazy, like eating on a blue plate to reduce how much you eat (Reasoning: blue is not found in nature often and therefore you eat less because you don’t automatically think of a food), but when really think about some of them, they make sense. So he refocuses your thoughts on the way you shop, the way you sleep and how you perceive food in order to help you loose weight. One of the things that really stuck with me was…

If it goes bad, it’s good for you.

My Thoughts THE GOOD:

~I’m on board with the notion that often it’s not the food that is the problem, its the underlying behaviours and attitudes that lead to weight gain. Much like eating disorders, food becomes the way of dealing with something they don’t want to face. Notice how many individuals with depression or poor self esteem often turn to food for comfort?

~I love the fact that sleep is a major focus because many Americans are not getting enough and that really does have a potentially deviating effect on the body and that cortisol (i.e. product of stress) can lead to weight gain all by itself.

My Thoughts THE BAD:

~As I mentioned, many of his ideas may seem bizarre and therefore may not be followed in the long run.

~Due to not focusing a lot on food and exercise, I’m wondering how long the weight loss will continue before a plateau occurs. When their goal weight is 100+ pounds away, I’m wondering if these changes are enough to reach where they want to be.

The Superfoods Swap

JASMIIN QUEEN, DAWN JACKSON BLATNER

Basic Idea: This plan says that can really have whatever you are craving because you can just swap out some of the less nutrient dense foods for more nutritious ones. As an example, in the first episode she made a cauliflower cheese sauce for her daughter’s beloved mac n’cheese and she said it was good and couldn’t even taste the cauliflower in it. This plan also says that you can have your treats, they just have to be a social thing (eat it out, don’t bring it home) rather then something done in secret.

Cut the CRAP

C-Chemicals

R- Refined Flours and Sugars

A- Artificial Stuff

P- Preservatives

My Thoughts THE GOOD:

~Teaches proper servings and how to eyeball proper proportions on a plate. Instead of the typical American plate that is probably 50/50 carbs/protein, dedicate 1/2 to veggies and a 1/4 to each other macronutrient (carbs and protein). A healthy dose of healthy fats is also called for as a topping.

~You are not depriving yourself. Taking out always leads to binge eating if there are underlying food relationship issues so I like how this talks about how you can eat your treats but do with others to take your focus off the food and make it more about the company.

~This seems more reasonable and sustainable then some of the other plans. A little bit of learning on what nutrient dense foods are, how to shop for them and how to incorporate them into your favourite dishes are really all you need.

My Thoughts THE BAD:

~I always think the term ‘superfood’ is misleading. Personally I think a majority of vegetables and many fruits are superb in their nutrition stats. Yes, there are some such as your greens that pack a huge nutrition punch, but you should always remember that a rainbow is best. Just because green is getting the spotlight, the reds, oranges, yellows and purples need lovin’ too because they also give you a great range of those nutrients.

The Wellness Smackdown

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Basic Idea: This plan is focused on detoxifying the body and is anti-inflammatory. It centres around lots of water, vegetables, vegan eats, and other lifestyle habits including oil massages, non traditional exercise (yoga, meditation, etc) and really listening to your body and dealing with stress in a more positive manner.

My Thoughts THE GOOD:

~I like the idea of focusing on inflammation and dealing with stress better because cortisol is really NOT your friend when maintaining not only a healthy weight but also overall wellness as well

~Drinking lots of water is great because it’s something that many forget but is vital in letting the body cleanse itself and for basic processes.

~Focus around vegetables and wholesome foods. With the amount of processed foods these days, it’s no wonder why many kids have no idea what vegetable makes up ketchup.

My Thoughts THE BAD:

~The initial liquid cleanse. I HATE CLEANSES. Can I say that any louder? What is your liver for? Your body is designed to detoxify and cleanse itself naturally. Yes, it has taken a bit more of a hit with all the crap food we eat these days but to put yourself on a liquid diet of juices for a week is not something I would ever recommend.

~This leads me into my second issue which is the reinforcement that juices and such make you loose weight. The initial week she lost about 6 pounds. Granted because she is overweight, she will loose more then an individual in the healthy range, but she lost mainly water weight because SHES NOT EATING! When you consume only liquids, typically you will show “weight loss” but it’s not long term. DONT FALL FOR THAT.

~The notion that veganism is best. She stated that research shows that those who practice a plant based diet get sick less and live longer. Although I would need to do more research, I doubt that the relationship here is direct. I feel like it may have something to do with the focus being shifted to more vegetables then the average person because of the loss many of the other food groups. Vitamins and minerals that protect you from illness mostly come from your vegetables and fruits, so if you eat lots of those, of course you should then have a stronger immune system. Concluding thought. Don’t blame meat for illness.

~She stated some interesting thoughts on these oil massages and how it apparently releases toxins that allows them to then leave the body. I don’t know how strongly I believe this. Toxins are invaders and often get stored in fat as your body doesn’t want them freely floating around. I have a  hard time vouching for massaging causing weight loss due to releasing said toxins. I do think that toxins can lead to weight gain, but I don’t believe that if you can actually rub those free to get rid of them that the loss will be a great one.

~Listen to your body BUT DONT SNACK!….Hmmm…

~A lot of raw is included here which is a bit rough on the system. I have stated before, we are not cows and we started fire for a reason. Cooked is easier to digest and therefore we absorb more of the nutrients. I’m not saying cook the **it out of your food and never touch anything raw, I’m just not suggesting eating the majority raw or you may run into some GI upset.

UPDATE: She got the boot after the premiere unfortunately. 

The cLean Mama Plan

my-diet-is-better-than-yours-carolyn-barnes

Basic Idea: As a busy mom, Carolyn’s plan was made to try to advantage of the busy lives of her clients through ‘taskercise.’ This is where you take your every day chores and tasks and tweak them to be a form of exercise. She doesn’t believe you need a gym or equipment, instead squat while playing with your child, use your stairs for cardio or even pushups, etc. She also believes in making healthy food options quick and easily accessible so that you are less likely to grab the less nutritious foods due to being busy.

My Thoughts THE GOOD:

~I like that she is trying to make this more doable for the busy bees of our world. At least it’s something they can do every day if they just use a lil bit of imagination.

~Focuses on cLean eating. The notion of CLEAN aside, she means to fuel your body often to avoid crashes (which can then lead to poor food choices), and places an emphasis on whole foods and vegetables in particular.

~I love that she stresses variety to get a bunch of different nutrients. Many people forget that foods lack certain nutrients and therefore a healthy diet should include many different foods to ensure you are getting a broad spectrum of vitamins and minerals. Yes, eating kale is great, but if that is your only vegetable you may run into other deficiencies.

My Thoughts THE BAD:

~Eating every two hours would probably not be doable for someone who doesn’t even have the time to sit down.

~I don’t see this form of exercise being particular useful for large weight loss goals (diet aside). Perhaps in the beginning due to the increase in activity overall, but I do believe that you will plateau pretty quickly. The food will help to keep the losses going, but this is like any other ‘clean eating’ lifestyle.

~The idea of ‘Lean’ is concerning. I’m sure this lifestyle does include the use of healthy fats, but I never like the idea of only consuming lean proteins. It gives the false notion that the fattier cuts, like beef, lamb, etc are bad for you which is not the case. These are natural fats and how can you say that something that is natural is going to cause you harm when eaten in moderation?

Concluding Thoughts. 

Overall I think the superfood swap is most likely the one that can be maintained over the long term. It’s easy to understand and is about moderation and not deprivation.

Well there is a lot more that I could say, but at 2700 words already, I think I should be done.

Please give me your thoughts! I would love to hear them.

Which, if any, do you think are the most sustainable over the long term?

-Chelsea


46 Comments

Vlog #4 Not Eating Enough & Stalled Weight Loss (Tanya’s Question)

Hey Friends!

Thanks for all the love and questions in response to yesterday’s post! I’m so happy that you liked the workout and I hope to hear from anyone who decides to try it out. I actually ran another HIIT session with those guys again this morning and boy was it a good and sweaty one. I had them legit dripping sweat in a mere 40 minutes. Aw yeah! I shall hopefully post it up soon as another possible one to try out. 🙂

Anyways, I wanted to drop in real quick to answer a question that was posted yesterday in my comments section. Specifically Tanya’s question…

Hey!
So, I’ve been a big fan of your blog and read it religiously everyday 🙂
Since you’re a personal trainer you can probably answer my question. So, I run like 50 miles a week. and do weights about twice a week
and throw in yoga about once and twice as well. I eat about 1,300-1,400 calories a day, mostly organic, and I have not lost a pound and
it’s been 4 months. Could it be something else you think?

First off, thanks Tanya for the blog love! It always makes me happy to hear that my readers enjoy my rambles. I have answered your question in the vlog link I posted below and I hope that you (and others!) can find some use in my response. 🙂

VLOG5coverHave a great Tuesday friends!

-Chelsea