Love Notes by Jari Love

Gluten Free...Good or Not?

by Jari Love

There is a lot of discussion regarding "gluten free". It is important to understand it clearly in order to make the right decisions about "going gluten free". If you are someone with intolerance to the protein known as gluten, there are far more "pros" than "cons" in pursuing a truly gluten free diet.

Does this mean that those without any sort of gluten-related issues should not go gluten free? Let's answer that by looking at the reasons that gluten is such a commonly discussed topic.

One in Every One Hundred and Thirty-Three

It is estimated that 1 in every 133 people are intolerant to gluten. What this means is that they are not technically "allergic" to it, but that their bodies are not recognizing it once they ingest it. For some, it causes digestive upset in the same way that lactose might disrupt the digestion of someone who has lactose intolerance. There is bloating, gassiness, and even extreme problems like diarrhea. For others, there are no signs at all, but damage is done all the same.

Gluten intolerance can manifest in the form of a chronic disease known as celiac disease or celiac sprue. There are millions of people with this autoimmune disorder, and many may not even realize they have it. The symptoms can remain "hidden" because they could be limited strictly to scarring or irritation in the small intestine. This leads to mal-absorption and that can lead to a lot of trouble. It can also lead to a long list of associated symptoms such as IBS, chronic digestive problems, weight gain or loss, and so on. Over the long term, untreated gluten intolerance and celiac disease can lead to many health issues.

So, when diagnosed with any type of gluten related digestive concern, the only way to maintain health is to eliminate it from the diet altogether. This will result in immediate improvements in overall health, and many people are more energized, clearer in their thinking, and even gain or lose weight because their body is finally getting nutrients delivered properly.

However, there is a "downside" to gluten free living, and it has to do with the elimination of the most common grains and all of the nutrients and dietary fiber they deliver. The truly gluten free lifestyle contains no wheat, rye, barley or other grains. This can make it challenging to get adequate fiber, and eating "substitutes" such as pre-made gluten free breads or baked goods can be even worse than a steady diet of junk food. This is because they are often loaded with sugar, fat, and "fillers".

To go gluten free because you have to is good, but it is not a smart way of losing weight or dieting if you do not need to remove gluten simply because nutrients and fiber may be difficult to replace.

How NOT to Lose Weight

by Jari Love

So much of what we do (or do not do) is "in the mind". It is entirely possible to sabotage our best efforts right from the start. Take dieting...we might schedule ourselves to begin a diet on Monday morning and by Monday afternoon we truly believe that if we cannot have that cake/cookie/candy/pizza/etc. we are going to lose our minds.

It is a trick of the mind that makes the "forbidden" things the most desirable things.

This tells us that our minds can be one of the biggest hurtles that we have when weight loss is concerned. Just consider these things that we can "convince ourselves" of:

I just ate, so I can't exercise

I am too tired now, I'll get up and exercise in the morning

I have to lose all of this weight within the next few weeks

I ate one cookie I might as well forget about it and eat the whole bag

I am so upset about work today that I am going to eat my body weight in ice cream when I get home

Yes, these things, and many more like them, race through the minds of millions of dieters every single day. They are just a few of the reasons or ways that people don't lose weight and yet they are all "of the mind".

Emotional eating, procrastination, and lack of concern about consequences are all saboteurs to our diets. However, simply knowing that you might be your own worst enemy is a very good tactic for success.

When you decide that you are truly going to commit to a diet it is helpful to know in advance that you may find yourself struggling with many of the challenges we listed above. If you accept these things as fact, it then becomes possible to develop methods for overcoming them.

Let's review those thoughts, and consider how to handle them if they arise:

I just ate, so I can't exercise - Call a friend or choose an exercise buddy who won't let you get away with this.

I am too tired now, I'll get up and exercise in the morning - You will feel worse for not going, so give yourself a moment and then head out the door.

I have to lose all of this weight within the next few weeks - This is unrealistic and not a feasible way to set goals - calculate one to three pounds per week and then choose your "deadline".

I ate one cookie I might as well forget about it and eat the whole bag - One cookie is easy to recover from, a train wreck is not. It was a mistake, move on!

I am so upset about work today that I am going to eat my body weight in ice cream when I get home - Emotional eating leads to worse emotional stress. Take a hot bath, a long walk, or keep a single "emergency" chocolate on hand for such moments.

There will be many reasons NOT to lose weight, don't allow yourself to be one of them!

Safe and Effective Cleanse Exists

by Jari Love

More often than not, we know that there are many people who do a cleanse using things like laxatives. But laxatives deprive the body of nutrients and calories that are needed in order to enjoy the results. So can the words “safe” and “effective” really be partnered up with “cleanse”?

Yes! Fortunately, there are good and healthy cleansing options. It’s important to remember that a good cleanse keeps the body hydrated, functional, and tries to cue it to tap into any stored fat for energy. It may sound complicated, but it’s not!

It will require five days with the first day as the only "extreme". Even then, it is not extreme at all because you get to enjoy three delicious smoothies that will serve as your three daily meals. You will also need to remember to drive a lot of fresh water. As a result of this day, your body will shed stored water, reduce bloating, and let the metabolism know to switch gears. Once the metabolism understands that caloric intake will be low, it will burn up calories as consumed and stop storing food as fat. This will also let the body know that any shortages in calories will be met by fat burning rather than by dipping into muscle for energy.

THE CLEANSE

The first day you will drink smoothies made from one cup of fat free yogurt (Greek is a delicious treat), the zest of an orange, the flesh of that orange, one half of a banana (without the peel), one whole fresh plum (pitted), the juice of a large lemon, and two cups of kale leaves. Puree these ingredients and drink right away.

You will find that this is filling, and you won't feel deprived. The next day you enjoy three meals and two snacks. Each meal has to include one serving of lean protein, one serving of healthy fat (olive oil, avocado, nut butter), half of whole grain (we suggest brown rice or oatmeal), and you may have two small servings of fat free dairy. Your snacks should be fruits, vegetables, nuts, or one of your two servings of dairy.

Continue to drink a lot of water and do gentle exercises like walking, swimming, or yoga. This cleanse is done on the fifth day and you will see that you have shed all of your "water weight", detoxified your body, and feel better than ever!

How to Get a Model Body

by Jari Love

World famous fashion model Claudia Schiffer once admitted that her body was in terrible condition. She admitted to a steady diet of junk food, a lack of exercise, and generally depriving her body of what it needed in order to keep her super lean, model perfect body. Later, she began working with trainers and eating a healthy diet and said that she could not believe how weak she had once been and how much better she felt following this new routine.

We can all take a page from Ms. Schiffer and implement healthy lifestyle choices while working towards a truly "model perfect" figure. When we say we want the body of a model, it would be wiser to go for a fitness model's look rather than a fashion model's appearance simply because so many fashion models are the result of bad behaviors and even somewhat dangerous ones.

For example, for muscles to really "pop" and stand out, the body has to have a minimal amount of fat covering this underlying musculature. That might be possible by depriving the body of calories - but it is not all that realistic. When the body is starved of all its needs, it taps first into muscle and not into stored fat. When the body is also chronically deprived, it harms the natural metabolic process. Instead of behaving in a predictable way, the starved metabolism slows, and continues slowing. This impairs calorie burning and makes it very easy to gain and retain weight.

If you want a model body you have to eat a good diet, do a lot of exercise, drink lots of water, and be sure you are getting the nutrients you need. It is fairly simple to accomplish, but you may want some "insider's secrets" used by fitness models around the world.

These are very basic tips, but will give you an idea of how they get their optimally trim and fit appearance:

• Low calorie, high protein diets

• No sugar at all - this means no fruit either

• Healthy fats each day - several servings of olive or flax oil, avocado, plain nut butters, coconut, or another healthy fat is essential

• Minimal carbohydrate intake - usually in the form of whole grains or moderately starchy vegetables

• No dairy (except eggs)

• Steady food intake all day to keep the metabolism burning - three to five small meals, with snacks and lots of fresh water

• At least 30 minutes of cardio and another 30 of resistance training, or more

Doing this "routine" is often the most direct way to slowly develop a model's body while remaining healthy too.

Break the Bad Habits

by Jari Love

Bloating up like a balloon? Just like a balloon you could be swallowing and trapping air in your body. Doing simple things like drinking out of a straw, talking while you eat, chewing on gum, sucking on candy and consuming carbonated drinks. These are all things that can lead to air being trapped in your belly.

Also get more sleep! No matter what people say or think, you really do need eight hours of sleep at night. When you do not get enough sleep, it boosts the stress and strain on the body (since sleep is the body's chance to refresh and restore). This creates cortisol, which is a hormone that is associated with weight gain, and is often a by-product of inadequate sleep.

Unfortunately if you are woman and happen to be menstruating, that could be another cause of the overnight weight gain. The menstrual cycle has several points that can cause this. But don’t fret; your weight is just a number and this won’t last. Put out the worrying by engaging yourself in exercising!

Wash It Out With Water

by Jari Love

When you step onto that scale, you suddenly weigh more than you did the day before. Think about it some more. Your scale could be lying to you…

It only tells you how much you weigh at the time you are on it. It doesn’t tell you that you did not drink enough water the previous day or you had too much sodium. Think about what you ate yesterday. The extra weight could have come from the excess sodium consumed in the previous day. Those extra pounds could just be from water retention.

Fun Fact: One teaspoon of table salt is around 2,000 mg of sodium and if we consume more than 3,000 mg per day we start to retain water.

The old adage is that the "more you put in, the more you release" and someone who attentively consumes eight glasses of water each day is going to shed just as much fluid - if not more. The less water you drink, the more your body will hold on to.

Always aim to drink plenty of water and at least 30 minutes of exercise everyday. This will be the key for a happy digestive system and rolling out a flat abdomen. Now let’s talk about what you are eating.

Beginning Runners Should Start with a Run/Walk Routine

Many beginners lose their desire to run when they overshoot their abilities during their first time out for a run. There’s nothing wrong with starting slow and progressively working your way up toward longer, more rigorous runs. In fact, rushing into things is a sure way to develop injuries and other health problems.

When just getting started out on a running routine, you might consider jogging at a comfortable pace for a few minutes, then walking for a minute, jogging for a few minutes, walking for a minute, and so on. Set a goal to do this for 20-30 minutes. As you begin to boost your endurance levels, you can increase the amount of time that you spend running until you work up to a full 20-30 minutes of jogging.

Once you feel comfortable, you can increase your pace and/or the length of your runs. By taking things easy at first, you will allow your body time to adjust. This also has psychological benefits since, by allowing yourself to climb the fitness ladder one step at a time, you will feel a greater sense of accomplishment as you reach one goal after another. By giving yourself time, you will be able to develop the endurance and other health benefits you were hoping for.

8 Essential Tips that Will Help You Get in Shape for Spring

During wintertime, it’s easy to put exercise and healthy eating habits aside. Sitting inside, relaxing with a book or watching television is often more appealing than bundling up for exercise outdoors or to travel to a gym. However, many people are surprised at just how much they have let their health go when they put on a t-shirt, a pair of shorts, or a swimsuit once warm weather returns. The following tips will help you to shake off your winter hibernation habits so that you are prepared to walk out of your door in confidence when warmer weather arrives.

1. Find Your Source of Motivation

Is running 5 miles a day not your thing? Don’t worry, there are plenty of options when it comes to fitness training. If you enjoy bicycling, spring is a great time to get outdoors to enjoy the fresh air while maintaining a rigorous cycling workout. If you are an extrovert who becomes energized when around other people, look for an exercise buddy who can help you to push yourself harder during exercise.

2. Mix Things Up

Just as your mood may change from day to day, so may your preferences for exercise. Give yourself plenty of options. For instance, take on an exercise class a few times a week. Run, cycle, or work out at a gym on the other days.

3. Exercise Variety for Better Results

By including exercises in your routine that work your core, upper, and lower body, and that also provide a great cardio workout, you will ensure that you are able to optimize your overall health. Come up with a fitness routine that targets all aspects of your health for the best results.

4. Professional Instruction

When it comes to preparing for warmer weather by maximizing your workout efforts in the spring, time really does fly. If you are worried about not achieving your fitness goals in time for summer, consider hiring a personal trainer or joining a fitness class led by an experienced fitness instructor. This will help you to maximize your time and effort while providing some form of accountability to stick with your fitness routine.

5. Set a Date for a Physical Challenge

To give yourself added motivation to get in top shape by a certain date, sign up for a physical challenge that coincides with your goals. For instance, if you are giving yourself three months to lose so many pounds and to build up a certain level of endurance, sign up for a running or cycling race. This will give you something specific to prepare for so that you are less likely to skip workouts.

6. Share Your Fitness Achievements

In today’s world of social media, you will find plenty of websites and blogs dedicated to those working toward achieving personal fitness goals. Use these forums as support groups to share your achievements and to receive tips on how to further your goals. Discuss your goals and achievements with friends and family who are also working to optimize their health.

7. Don’t Forget About Your Diet

Maintaining a healthy diet is essential for maximizing the effects of your workouts, for losing those excess pounds gained during the winter months, and for optimizing your overall health. Work towards making healthy eating a lifestyle change and not a short-term solution. Avoid starvation diets or other types of dieting techniques that cannot be sustained long term. Instead, focus on eating a well-rounded diet that includes unprocessed, nutrient-rich foods.

8. Maintain a Positive Attitude

When setting goals for yourself, do not go over the top. Setting unrealistic goals will put yourself in the inevitable position to fail and to feel poorly about yourself. Instead, set realistic goals that you will be able to achieve over time. Reward yourself whenever you achieve your goals. If you have any setbacks in your fitness routine, don’t beat yourself up about it. Get back on track as soon as possible, and have fun in the process of getting fit. Follow the fitness techniques that are the most enjoyable to you, make sure that you have emotional support and professional fitness guidance if needed, and use a variety of motivational tools so that you can maintain a positive attitude while you work your way toward improved health.