How To Know If You’re Sensitive to Gluten

Posted by on Oct 8, 2013 in Blog | 0 comments

How To Know If You’re Sensitive to Gluten

Turn on the news or open a magazine and chances are someone is talking about gluten. You don’t always feel good when you eat bread and pasta, so you may be wondering if you’re sensitive, or even allergic, to gluten. A surprising number of people are, and knowing the signs and symptoms can help you make the right choices for your health and wellbeing. What is Gluten? Gluten is a protein that’s found in many grains. It’s found in all forms of wheat. It’s also in barley, rye, and triticale. This means that gluten is in virtually any baked good, as well as pastas and many alcoholic beverages – including beer. Gluten is also found in a number of surprising places including sauces, deli meats, and even your toothpaste. Symptoms of Gluten Sensitivity Gluten sensitivity is much different than a gluten allergy; also known as Celiac’s Disease. This disease is a reaction to gluten that actually damages the lining of your small intestine and prevents it from absorbing nutrients. If not recognized and treated, Celiac’s Disease can result in severe malnutrition, and has been linked to several cancers. Gluten sensitivity symptoms can be debilitating, but as of yet aren’t linked to serious diseases. Yet if you are gluten sensitive you’ll notice an improvement in your health and vitality almost immediately upon eliminating gluten from your diet. Signs you’re sensitive include: Brain fogginess Diarrhea Constipation Bloating and gas Skin problems including acne and keratosis pilaris (bumps that show up on the back of your arms and other areas.) Dizziness Fatigue Headaches Moodiness Hormone imbalances Insomnia Chronic pain or achiness that just won’t go away Many of these symptoms show up almost immediately after eating gluten, particularly the mental fogginess, fatigue, and dizziness. It’s an immediate sign that your body is having difficulty processing gluten. You Suspect You’re Sensitive to Gluten, What Do You Do? The easiest step to take if you think you may have a gluten issue is to eliminate it from your diet. Many doctors and nutritionists recommend eliminating it for two weeks. That means no bread, no pastries, no beer or malt beverages and no pasta. Cereal, lunchmeat, salad dressings and most processed foods also contain gluten, so you need to cut those from your diet also. To have an effective elimination diet you’ll need to make sure you don’t consume any gluten whatsoever. Once your two weeks are up, it’s time to carefully add gluten back into your diet. It’s important to start slow. Eat something small that you know contains gluten. You may have a severe reaction to the gluten so be prepared. You may experience gastrointestinal issues as well as headaches, and you may even break out. But if you don’t have a reaction, that’s not an immediate sign that you’re safe. Ease back into eating items with gluten and pay close attention to your health. If you notice any negative reactions to the protein, reduce your intake. You can eat a healthy and well balanced diet without including gluten. Visit this link to know more about the T3 fitness programs and video work outs. Turn on the news or open a magazine and chances are someone is talking about gluten. You don’t always feel good when you eat bread and pasta, so you...

read more

How to Recover From Diet Mistakes and Slip-Ups

Posted by on Oct 6, 2013 in Blog | 0 comments

How to Recover From Diet Mistakes and Slip-Ups

Dieting, like many things in life, is a process. There is no switch that you can flip to be completely perfect, at your goal weight, and healthy. In fact, even those who seem to be at an ideal health level have room for improvement. They make mistakes in their diet and fitness too. The difference between dieting success and long term dieting struggles may rest in how you handle your mistakes and slip-ups. Let’s Face It, Mistakes Happen Mistakes and slip-ups are a part of any growth process. When you try to make changes to your life or you’re striving to achieve a goal, there will be challenges to face. Sometimes you’ll succeed and sometimes you won’t. In any new learning challenge, you expect to make mistakes. Whether you’re learning to ride a bike or opening a business, mistakes are part of the process. Just because you fall off the bike or make a marketing mistake doesn’t mean you call it quits, right? The same is true for dieting. It’s not an all or nothing process. So How Do You Recover From the Inevitable Mistakes Mistakes happen, but they’re not an excuse to let them happen again. There’s a saying that the second time you make the same mistake, it’s a choice. So let’s take a look at how to recover from dieting mistakes and slip-ups. #1 Assess When you make a dieting mistake ask yourself why it happened. For example, maybe you had a cupcake for a snack and looking back you realize that it’s because you skipped breakfast. Or perhaps you chose that cupcake because your boss yelled at you. Stepping back and analyzing the reason behind the mistake can help you in the future. #2 Adapt Once you understand the reason behind the mistake or diet slip-up then it’s time to make some changes so the mistake doesn’t happen again. In situations where a skipped meal or poor planning were at fault, the process is easier. If you’re eating because of an emotional trigger your process may be a bit more difficult. One way to make changes to your eating habits if you’re an emotional eater is to replace the habit with something positive. For example, instead of heading to the vending machine after someone yells at you, you might go for a walk or visit a website that makes you laugh. #3 Track Success It’s easy to dwell on your mistakes and give up on your weight loss goals. Instead of allowing yourself to focus on the negative, try tracking your successes. Keep a journal of all of the good things you achieve each day. Did you exercise? Did you eat 7 servings of fruits and vegetables? Did you avoid the vending machine when you were stressed and tempted? Tracking your success helps you stay focused on your end goal and motivated to achieve. Mistakes are part of life and they’re certainly part of the diet and weight loss process. Don’t give up. Use your mistakes as lessons to improve and achieve. Click here to know more about the effective T3 fitness solutions for all body...

read more

How to Be “Mostly Vegetarian” and Lose Weight Fast

Posted by on Oct 4, 2013 in Blog | 1 comment

How to Be “Mostly Vegetarian” and Lose Weight Fast

There’s a growing trend for people across the country to take a second look at the benefits of a vegetarian lifestyle. It’s definitely more cost effective. Meat and dairy products tend to be the most expensive produce items in your supermarket. Vegetables, grains, and fruits are also high in the nutrients your body needs and chances are you’re not eating enough of them. Additionally, animal products are often high in fat and cholesterol, can increase your risk for cardiovascular disease and obesity, and they’ve been linked to some cancers. One of the biggest benefits of the vegetarian lifestyle is that fruits and vegetables are nutrient dense and low in calories. You can get full eating a large salad and consume few calories. It’s a good way to lose weight. Yet if you enjoy eating meat, this transition can be difficult to make. The answer is to become mostly vegetarian. There are a few different approaches you can take. Meatless Mondays You may have heard Oprah recommend Meatless Mondays as a way to cut back on the meat you’re eating. It’s an approach that has taken off and many families around the country began their meat reduction this way. Once you embrace an entire day of no meat you may find it’s easier to have two or three meatless days each week. One of the challenges to being vegetarian is simply changing your habits and by starting with one dedicated day, it can help you ease into the lifestyle. Meatless Before Dinner Food blogger, writer, and cookbook author Mark Bittman recently shared a story and released a subsequent book about his path to a mostly vegetarian lifestyle. A visit to his doctor prompted him to cut back on meat, and he chose to be vegetarian most of the day. All meals and snacks before dinner are vegetarian. At dinner he generally eats meat. This approach offers many benefits. It is easier to adopt because you know at the end of the day you can have meat if you are craving it. Additionally, many breakfast and lunch foods lend themselves naturally to being meatless. Cereal is meatless, for example, as is a breakfast smoothie. As you add more plant based items into your diet and cut back on high calorie and high fat animal products you’ll realize pretty quickly that you’re also cutting back on calories. Combine this approach with exercise and it’s easy to lose weight quickly without feeling deprived. Want to know more about the T3 fitness programs, click here and find your way towards the most effective fitness and health...

read more

How to Adopt a Paleo Diet and Lifestyle

Posted by on Oct 2, 2013 in Blog | 0 comments

How to Adopt a Paleo Diet and Lifestyle

The Paleo Diet is a growing trend in eating, and a nutritional lifestyle that makes sense to many and is producing great results. However, many people find that it’s not an easy lifestyle, and there are many who are making mistakes with this diet and may be harming their health. What is the Paleo Diet? The Paleo diet is named such because it embraces the theory that we shouldn’t eat anything that you can’t hunt or gather – like our ancestors did. So if it comes in a box it’s not Paleo. The diet works quite well because it essentially forces you to eat only whole foods. The theory behind the foods that are not allowed on the diet, like grains and dairy, is that these foods cause inflammation in the body. Inflammation is the root cause of virtually all disease. Eliminate the inflammation and you may very well eliminate disease from your body. The diet philosophy is quite simple, “Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.” Dairy, legumes, grains, and processed seed oils are to generally be avoided. Sounds simple enough, right? You may be surprised how addicted your body is to starch and sugar. This addiction can cause some fairly intense cravings and withdrawal symptoms if you try to make a fast change. Instead, it’s often easier to gradually adopt a Paleo lifestyle. The Concept of Cheats Many Paleo books and experts strongly recommend easing into this lifestyle. They recommend allowing yourself several non-Paleo (or “cheat”) meals in the first couple of weeks. As your body adapts, you’ll begin feeling better and stronger. You’ll then be able to reduce your “cheats” to one or two meals a week. There comes a point with most Paleo dieters where they simply feel so good that they forget their cheat meal and find themselves eating Paleo most of the time. Another reason for gradually easing into the Paleo lifestyle is that it requires some significant changes to your food habits. Cereal is a common breakfast food, but cereal isn’t allowed on a Paleo diet. You’ll need to get into the habit of making smoothies, eggs, or some other easy breakfast food. And bread isn’t allowed either, which makes lunches a challenge. Paleo Isn’t a Diet but Rather a Lifestyle Many people who adopt a Paleo lifestyle find that their health significantly improves. They feel energetic, their digestive issues and skin problems clear up. They sleep better, have better focus and memory and their mood improves. They also find that they just don’t get sick as often. Adopting a Paleo lifestyle means being willing to change your eating habits. There are now dozens of excellent Paleo blogs and cookbooks, and finding Paleo-friendly options at the supermarket is becoming easier. It’s not an overnight change but rather a gradual approach to eating more cleanly and improving your overall health and wellbeing. Check out more about T3 Fitness and how to adopt a healthy lifestyle with easy to follow...

read more

Does Fat Make You Fat

Posted by on Sep 30, 2013 in Blog | 0 comments

Does Fat Make You Fat

Fat has a bad reputation. This reputation is based on a number of confusing steps that the food industry took a few decades ago in response to government recommendations. Suddenly everyone was eating fat free and low fat foods. True, not all types of fat is good for you. But does eating fat make you fat? Let’s take a look at the data. Does Fat Cause Obesity Obesity depends on a large number of factors. In general, obesity is caused by consuming too many of the wrong type of calories and a sedentary lifestyle. Does eating a lot of saturated fat put you in a high risk zone for disease? Probably. In fact, according to a Harvard University article on obesity, over the past 30 years in the U.S. the percentage of calories from fat in people’s diets has gone down, while obesity rates have skyrocketed. In a study conducted by the university, volunteers who follow a moderate- or high-fat diet lost just as much weight, and in some studies a bit more, as those who follow low-fat diets. A Calorie Isn’t Just a Calorie The predominant belief that a calorie is a calorie and that if we just eliminate fat from our diets we wouldn’t be fat would be lovely – but it’s just not true. For example, calories from sugar and starchy carbohydrates turn to fat in your body and that fat is stored for later use. Yet if you don’t exercise and burn that stored energy, you’ll begin to collect fat and gain weight. Many Fats are Good for Your Health Fats like Omega-3 fatty acids, which are found in cold water fish, nuts, and grass fed beef, are good for you. They actually improve health. Polyunsaturated fats, found mostly in vegetable oils, help lower both your blood cholesterol levels and your triglyceride levels. This effect is enhanced when you substitute omega fats for saturated fats. In addition to polyunsaturated fats, monounsaturated fats are also good for you. They’re a good source of vitamin E, which is an antioxidant. Monounsaturated fats are found in olives, avocados, nuts and seeds, as well as olive oil. So does eating fat make you fat? Generally no, but it is a good idea to pay attention to the types of fats you consume and how many grams of fat you consume in an average day. A diet that is low in saturated fat and high in monounsaturated and polyunsaturated fats is actually healthy for you and can help you lose weight. Click here to know more about T3 Fitness programs and work out videos for a detailed fitness...

read more

Does Eating Organic Help You Lose Weight?

Posted by on Sep 28, 2013 in Blog | 0 comments

Does Eating Organic Help You Lose Weight?

Eating organic foods, including fruits, vegetables, grains and grass fed animals, does offer a significant number of benefits. In fact, one of the benefits that’s often touted is the weight loss benefit. But can organic foods really help you lose weight? Why Eating Organic Is Better The truth is that eating organic foods as a primary means of weight loss will not help you lose weight. You can eat boxes of organic cookies, right? Eating boxes of organic cookies and drinking organic soda certainly won’t help you lose weight. However, eating organic produce as a part of a diet and lifestyle change may help you lose weight. Organic produce (and we’re talking about fruits, vegetables, and grains), tend to have more nutrients in them than their non-organic counterparts. This is partially due to the soil that they’re grown in, but perhaps more importantly it’s due to the fact that they’re not genetically modified. Chemical pesticides, fertilizers, and fungicides may leach nutrients from the plant as well. Nutrients for Weight Loss According to a study published in the Daily Mail, researchers found that organic fruits and vegetables are richer in most of the beneficial substances called secondary metabolites and vitamin C. Secondary metabolites, which include resveratrol tannins, and flavanones, are said to strengthen your immune system and protect the body from cell-damaging free radicals. This results in less inflammation in your body and healthier systems. Additionally, resveratrol is a fat burning nutrient. It fools the body into burning fat, which can result in weight loss and an ability to maintain your weight once you’ve lost it. If You’re Trying to Lose Weight Do You Have to Eat Organic The bottom line is that more fruits and vegetables in your diet is a great start to losing weight. It’s great if those vegetables and fruits can be organic, but they don’t need to be to help you lose weight. It’s more important to exercise and pay attention to the foods you put into your body than to make sure those foods are organic. Organic foods are wonderful and they have a beneficial impact on the environment but they’re not always available, and when they are they can be more expensive than your budget allows. If you’re striving to lose weight the best lifestyle choices to make begin with monitoring your food intake, eating more whole foods and less processed foods, and integrating exercise into your daily routine. Know more how organic eating can help in changing your lifestyle in a healthy form. Check out T3 Fitness...

read more

5 Secrets to Losing Weight

Posted by on Sep 26, 2013 in Blog | 0 comments

5 Secrets to Losing Weight

Have you ever wondered why some people are able to lose weight easily while others struggle? If you’re struggling to lose weight or simply want to lose weight faster, it’s good to know a few secrets of success. #1 Planning Matters Plan ahead. We live in a fast paced world that practically demands convenience. It’s one of the reasons so many people eat out of containers and boxes. Yet this prepared and processed food is considered to be a primary cause of obesity. In order to break the cycle and lose weight, planning and preparation are key. Plan your meals and snacks. Keep healthy food choices with you at all times. And if you’re going out to eat then look at the menu beforehand. Know what you’re going to eat before you get there so that you can make smart choices. #2 Eat More Often People tend to make less healthy food decisions when they get hungry and their blood sugar is low. To maintain balanced blood sugar and energy levels, consider eating five to six small meals each day rather than three larger meals. Don’t let low blood sugar levels trigger cravings that derail your diet and weight loss plans. #3 Eat More Fruits and Vegetables Fruits and vegetables are packed with fiber, which makes you feel full. They’re nutrient dense but low in calories. You can eat a substantial amount of fruits and vegetables and still have calories to spare. Unfortunately, eating more vegetables and fruits can be challenging even under the best of circumstances. There are a few ways you can make it easier. One approach is to try being a vegetarian before dinner. This gives you two meals and two snacks to focus on non-animal sources of nutrition. At dinnertime you can then eat a meal with dairy and meat. Another option is to dedicate entire days to being meatless and dairy free. For example, Meatless Mondays are becoming common weekly rituals in households across America. #4 Set Realistic Goals Depending on your starting weight, losing one to three pounds a week is generally a good goal. Setting unrealistic weight loss goals can cause feelings of failure and being overwhelmed. These feelings often lead to giving up or making poor food choices. Realistic goals are achievable and help you create a pattern of success. It’s much easier to try to lose a pound or two a week rather than ten pounds all at once, and the gradual weight loss adds up quickly. Two pounds a week over the course of a year is 104 pounds. #5 Exercise Exercise does more than burn calories (although it does burn a lot of calories!). It also facilitates weight loss by boosting your metabolism, balancing your hormones, and strengthening your immune system. It improves sleep which has been shown to impact weight loss. Most important of all, exercise helps you feel better – and feeling more positive and energetic can help you make the best choices for your health and wellbeing. Finally, consider tracking your success rather than focusing on your failures and struggles. By tracking your successes, including good food choices, weight loss data, and exercise habits, you can stay motivated to achieve your weight loss goals. Learn more about some of the best Fitness programs by T3...

read more

Summer Fitness Do’s and Don’ts

Posted by on Sep 24, 2013 in Uncategorized | 0 comments

Summer Fitness Do’s and Don’ts

Working out and staying fit is not an easy, especially if you’re just starting out. It’s even more difficult during the hot summer months. Summertime is full of family get-togethers, vacations, and BBQ’s, all of which make it difficult to stick to your fitness plan. In addition, the heat is well known for sucking the energy from a body. But just because it may be more difficult to work out during the summer, doesn’t mean you should give up. Here are some summertime workout dos and don’ts that will help keep you on your fitness track. Do stay hydrated. Dehydration is a major fitness concern even in the dead of winter. During the summer it is even more of a concern because the heat will cause you to sweat more. No matter where you work out, always have plenty of water with you.Don’t wait until your body tells you it is thirsty, stop every 20 minutes or so to rehydrate your body. Staying hydrated will help you prevent injury. Do know your body. Just because your next door neighbor runs 3 miles a day does not mean you should. It’s important to get to know your body and find what works for you. Review your goals and your fitness plan to ensure you are working all areas of your body and that you are working at your level. Working out too intensely can cause injury which is something we all want to avoid. Do warm up. You’d be surprised how many people skip this important step. Warming up before you work out allows your muscles to loosen up and stretch giving you a wider range of motion and flexibility. You’ll have less chance of putting a strain on your muscles that can lead to temporary or even permanent injury. Do allow your body time to adjust. It takes about two weeks for your body to adjust to the warmer temperatures. During this time consider cutting back on your routine until your body has fully adjusted. Don’t ignore your body. When the temperatures and humidity are high, it can take a toll on your body. If you start feeling dizzy, have muscle weakness or excessive sweating during your workout, it may be a sign of heat exhaustion. Don’t ignore these queues as they can lead to a life-threatening heatstroke. Don’t push too hard. When it comes to getting fit, too much of a good thing can backfire on you.Dangerous routines like lifting to many weights or doing routines that you are not properly prepared for are unhealthy. They can lead to more problems than good. If you want to reach your goals with maximum results, you need to go slowly and work up to more intense workouts. Don’t overeat. Another problem people seem to have, especially during the summer months is overeating. With barbecues and family gatherings, it’s easy to overlook how much you are consuming. It takes a lot of work to burn the calories you accumulate each day, so it’s important to watch what and how much you eat. Keeping these tips in mind will ensure you continue to get the best workout possible even during the summer months. Check out more information about the T3 Fitness programs and video work outs by clicking...

read more

Is that Fitness Drink Really Good for You?

Posted by on Sep 22, 2013 in Blog | 0 comments

Is that Fitness Drink Really Good for You?

For years people have been drinking sports drinks as a way to replenish the electrolytes, fluids, and carbohydrates that the body loses from sweating. But is that fitness drink really good for you? That’s a question many are asking and the answer isn’t clear. It’s true that sports and energy drinks can rehydrate the body and they do contain vitamins and minerals that the body needs replaced. However, they also tend to be high in simple sugars which may cause your body’s insulin levels to spike, giving you a quick boost of energy but then just as quickly that energy will be lost. Having these highs and lows can wreak havoc on your body’s performance both during and after a workout. Protein based fitness drinks tend to be better for you than sports and energy drinks. They are good for a quick boost of energy, especially during a long workout, but they too are loaded with sugar. They will give you the energy necessary to finish your workout, but they won’t keep the body going throughout the rest of your day. As with any manufactured drink there is also a concern about the various chemicals added during processing. These chemicals are created in labs and are meant to boost the flavors as well as extend the life of the product. They have been linked to a variety of diseases including cancer. Even small amounts of these chemicals are not good for the body and if you consume a lot of fitness drinks, you’re doing your body even more harm. When it comes right down to it, the best way to rehydrate your body and replenish lost vitamins and minerals is to do it naturally. Drink water which contains no sugar, calories, carbonation, or harsh chemicals. Homemade juices made from fresh fruits and vegetables are a great way to give your body the necessary vitamins and minerals. If you want a boost of protein, you can add a scoop of protein power to your drink. If you just cannot live without a sports or energy drink, consider making them at home so you know exactly what’s going in them. Use orange, lemon or lime juice for flavoring. Add honey for a bit of sweetness and add a pinch of salt to help your body retain the fluids you are drinking. Sports drinks, energy drinks, and protein drinks won’t give you the proper hydration you need to prevent dizziness, cramps, and heat stroke while working out. Whereas water may not eliminate these completely, they will certainly reduce the frequently you experience them. When you look at the overall picture, fitness drinks are not all they’re cracked up to be. For an occasional quick energy boost, they are ok, but they will not give your body what it needs to stay strong and healthy. T3 Fitness video work outs are just best to help in attaining your fitness goals in lesser time. Click here and check out...

read more

How to Achieve your Fitness Goals every Single Time

Posted by on Sep 20, 2013 in Blog | 0 comments

How to Achieve your Fitness Goals every Single Time

Getting fit and staying healthy are two goals most everyone would like to achieve. But having the goal and actually achieving it is two entirely different things. Getting fit takes more than just having a vision of the ultimate outcome and exercising. In order to achieve success, you have to set short, reachable goals to strive towards. How do you meet each fitness goal every single time? Let’s take a look. Set realistic goals. More often than not, the reason people fail to reach their goals is because the goal was unrealistic from the get-go. Losing 100 pounds in two months is not going to happen. Running a 5k marathon in two weeks even though you’ve never run before may be doable, but probably not without damage to your body. While losing 100 pounds and running a 5k marathon are great long-term goals, in order to reach those, you need to set small realistic goals that can be met. These smaller goals will ensure you stay on your path and will keep you motivated to push forward to the next goal. Track your progress. In order to reach your short and long-term goals, it’s important to track your progress. This cannot be stressed enough. It’s more than stepping on a scale once a week or changing up your routine once a month. If you are serious about getting fit, you need to track everything including your body measurements, weight, fat percentage, the foods, and drinks you consume and your workouts. Track your food and drinks as well as your workout daily and take measurements weekly. In addition, you should take a ‘before’ picture where you stand in front of a mirror in a pair of shorts or a bathing suit. Then each week, take another picture. Yes, these are unflattering but when you can visually see the changes your body is making, you will strive harder to reach every goal. There are many online tools as well as smartphone apps that can help you do this, but good ol’ pencil and paper work too. Start slow. If you’re just starting a new fitness routine, the “no pain, no gain” idea is bunk. While it is important to push yourself, overdoing it is not the answer. If you start out too fast and too hard, chances are you’re going to quit before you even reach the first goal. Depending on your fitness goals, this might mean you only exercise 10 minutes a day for the first week and work up to a longer period of time. By starting slow, you’re more apt to stick with the program and reach each of your goals. Get plenty of sleep. While this may not seem like an important part of your fitness program, it is. The body needs adequate rest in order to function properly, this includes being able to repair the muscles you stretch when working out. In addition, without enough sleep, you may not have the energy to work out like you know you should. Stay hydrated. As you exercise, your body sweats so you must replace those fluids. Lack of fluids causes stress to your body and interferes with your workout. Dehydration is 100% avoidable by simply drinking plenty of water before, during, and after your workouts. Be consistent. Consistency will...

read more