Cut Out Dairy To Lose Those Last Few Pounds

Celebrity gossip, love it or hate it, but sometimes you can’t help clicking when a celeb shares their secret to losing those last few pounds. I hated myself for clicking, but yes, what was “The 1 Thing Khloé Kardashian Did to Lose 11 Pounds?” You have to admit she is looking fit as of late. 

I was expecting to see some exercise routine from her celebrity trainer, but was surprised to discover she cut dairy from her diet. I’ve heard of people cutting out dairy due to lactose intolerance, but for weight loss? The Kardashian’s do have access to best trainers and nutritionist, so what is this secret all about.

The theory of why cutting out dairy leads to weight loss is it’s insullogenic properties, meaning it causes your insulin levels to spike. When your insulin levels unexpectedly shoot up, they cause your body to stop burning fat. Which is the exact opposite of what we want our bodies to do if we’re working out so hard. 

Ideally you want to maintain your blood sugar level between 70 mg and 110 mg which is considered “healthy” or little below average in sugar levels. Now here’s where we get a little Bill Nye the Science Guy. Insulin is secreted by the beta cells of the pancreas when your blood sugar levels are high. So if you’re eating a meal that contains mostly high glycemic, fast digesting carbohydrates, your blood sugar level is going to go past the 110 mg. 

When this happens, you facilitate the storage of glucose (blood sugar) in the muscle tissues, and especially fat cells. This how you end up not losing the weight, even though you’re making those workouts regularly. You’re keeping the fat stored in your body by spiking those sugar levels by consuming dairy. 

Ready for a little more science behind this insullogenic theory? When you’re blood sugar is low glucagon is secreted by the alpha cells of the pancreas. This predominantly occurs between eating and exercising. Glucagon causes the liver to release stored energy into circulation. Meaning when your blood sugar levels are low, you’re not storing fat, but actually burning it up through out your body.

Essentially, insulin and glucagon work in balance. As your insulin increases, glucagon decreases, and vice versa. Insulin promotes storing energy and manufacturing proteins while glucagon promotes the release of stored energy, both glucose and fatty acids. Meaning high insulin levels, high storage levels of fat. Low insulin levels, burning of fat in your body.

I don’t know about you, but if I’m hitting the studio regularly, I’m sure going to cut out the dairy. We sometimes think it’s a workout plateau. The reason we can’t lose those last few pounds, but maybe it’s a matter of mixing up our diet as well. Simply put, keeping your blood glucose level below 110 mg will cause your body to consistently burn more stored fat. 

Take the dairy out of your life and fill up on more good for you proteins and carbohydrates. Yes, I just said carbohydrates. I’m talking about those sprouted, nutrient dense carbohydrates, not those fluffy, refined products. Going this route will minimize insulin spikes, increase glucagon, and ultimately promote less fat storage, woohoo!

Not fully sold on this dairy free concept? Here’s a couple of other benefits going without lactose in your life.

• Your digestion will improve
• Your bowels will benefit
• You’ll slash your risk for chronic disease
• Your body will be okay with other sources of calcium
• Your skin will clear up

Yes, these are the amazing benefits of taking dairy out of your life. Say good bye to milk, butter, cottage cheese, yogurt, fromage, and ice cream and your body is gonna go cray with happiness. Don’t be sad, there are so many tasty alternatives to dairy products.

When you’re ordering your latte, ask for it with soy or almond milk. Have you checked out the frozen dessert sections, there are so many alternatives to ice cream which are coconut milk or tofu based. And c’mon how many more John Stamos commercials for greek yogurt do you need to see to know that dairy yogurt isn’t the only number out there.

This are a small number of examples of dairy alternatives, it’s all about making the conscientious effort in our choices. But hey if we’re spending so time leading a healthy life, why not make easier with delicious alternatives that will only make our bodies healthier. The best way to start 2016.

Super Anti-Oxidant Smoothie (dairy free, added sugar free, gluten free, soy free)

Hi all!

I just wanted to drop in quickly to share with you a super anti-oxidant smoothie that is a sure win!

It is essential during these winter months to make sure we keep our bodies as healthy as possible.  Loading or plates (or glasses) with anti-oxidants is a sure way to keep those germs at bay.  We must kill the villains we call free radicals from stealing molecules to weaken our cells.

In this smoothie I like to pack it in with these anti-oxidant super stars:

Goji Berries

Blueberries

Cacao Nibs

Dark Leafy Greens

Don't worry you will not taste the leafy greens with those other delicious super foods in the blender.

Super Anti-Oxidant Smoothie

-1/4 cup goji berries (I like to soak mine to soften them up a bit)

-1 cup blueberries (I prefer frozen to give my smoothie a little texture)

-2 cups leafy greens (again I prefer froze, if using frozen then only 1 cup is necessary)

-2 TBS cacao nibs

-1 scoop of my go to vega one protein powder (I like the chocolate flavor in this smoothie)

-1 cup unsweetened almond milk

Put everything in blender and blend until smoothie...simple as pie...but way healthier for you!

Sip, Enjoy, Repeat tomorrow!

Plantain Pancakes (grain free, dairy free, soy free)

Like most of you, I like to take a look on instagram and pinterest to see what little trends and new ideas/alternatives people are exploring and trying out for themselves.  

One particular item that has caught my attention is the idea of a very simple grain free pancake.  For awhile there was a trend of making them simply out of bananas and almond butter.  This is a great idea for a low carb lover but it doesn't particular catch the eye of someone not wanting so much fat, even if it is good fat.  

I feel the newest trend out there can satisfy both the person looking for a low carb and one looking for low fat...thus I introduce to you...

PLANTAINS

They are similar to bananas but have a lower fat and sugar content than bananas.  Most of their calories do come from carbohydrates but they are the good carbs low on the glycemic index.  Listed below is some helpful information on why you shouldn't be afraid of the carbs in plantains. (the key is they have a good amount of fiber...woohoo)

Total Carbohydrates

Carbohydrates provide energy for your body and are the preferred source of energy for your nervous system and your brain. Sugars, starches and fiber are the three types of carbohydrates. A 1-cup serving of sliced cooked plantains contains 48 grams of carbohydrates, or about 16 percent of the daily value for carbohydrates for people following a 2,000-calorie diet.

Sugars

Sugars are simple carbohydrates and are the most quickly digested form of carbohydrates. Plantains contain less sugar than bananas, but still contain 21.6 grams of sugar in each 1-cup serving. Unlike added sugars, you don't need to limit your consumption of the naturally occurring sugars found in fruits and vegetables.

Starches

Plantains contain more starches than any other type of carbohydrate, with 22.9 grams per 1-cup serving. Although starches don't taste sweet, they are made of three or more sugar molecules bound together. They take longer to digest than sugars since these bonds need to be broken by digestive enzymes during the digestive process.

Fiber

The final 3.5 grams of carbohydrate in each serving of plantain consist of fiber. This is 14 percent of the daily value for fiber of 25 grams. Fiber is made up of sugar molecules, but your body can't break the type of bond used to form fiber, so it passes through your digestive tract intact. Although you can't digest fiber, it provides a number of health benefits and lowers your risk for constipation, diverticulosis, hemorrhoids, heart disease, high cholesterol and diabetes.

Source

Now that you are more educated on plantains lets get to the good stuff...a high protein plantain pancake made simple!  This recipe is from my own experimentation, feel free to alter to fit your dietary needs.

PLANTAIN PANCAKES

(serves 1)

-1/2 very ripe medium plantain

-1 cup raw spinach

-1/4 cup liquid egg whites

-pinch backing powder

-1 tsp vanilla extract

-sweeter to taste

1. Blend all ingredients in blender

2. cook on stove over medium to high heat, flipping when pancake starts to bubble.

3. My batch gave me four pancakes

4. Serve on plate and add toppings galore!

Sugar Free Chocolate Syrup

-1 TBSP almond milk

-2 TBSP unsweetened hershey's cocoa

-pinch cinnamon for balancing sugar levels

Sipping on Chocolate while you are enjoying your Coffee

SKIP THE COFFEE...DRINK CHOCOLATE

Rau Chocolate

Who would want to drink coffee to get energized in the morning when they could drink chocolate!

Semi locally this product is made just south of us in San Diego.  It is super tasty!

ZERO DAIRY, SUGAR, GMO, PRESERVATIVES, SOY, ARTIFICIAL ANYTHING

THE STATS ARE EVEN GOOD...DON'T HAVE TO WORRY ABOUT GAINING WEIGHT FROM CHOCOLATE WHEN THE CHOCOLATE IS NATURAL

BETTER YET IT EVEN CONTAINS FIBER ALLOWING THE MAGIC TO STILL WORK OUT THE BACK DOOR JUST LIKE YOUR BELOVED COFFEE DOES ;-)

4G PER BOTTLE


START ASKING FOR RAU CHOCOLATE DRINK AT YOUR LOCAL HEALTH FOOD STORES AND YOU'D BE SURPRISED AS TO HOW QUICKLY IT WILL SHOW UP ON THE SHELF!

Dangerously Delicious AND Healthy

I think it is often that a lot of us find ourselves in a pinch for a snack when the hunger strikes when you least expect it to.  It happens to me often, yet I don't always have the best options surrounding me.  Due to most places surrounding us sticking to the American Standard Diet aka 80% junk it leaves less options available for those of us that want to treat our bodies right.

"You are what you eat."

I am a firm believer in this.  Sure we love our treats, but what if I told you there is yet another option out there giving us nutritious ingredients while tasting like we just had the biggest 'treat' of our life.  I have a sweet tooth and this has been a great option for kicking that sugar craving while satisfying that sneaky hunger strike.

My solution is: Elemental Raw Food Bars

These are all absolutely amazing.  Trust me when I say that the Peanut Butter/Dark Chocolate one is dangerously delicious.

The great thing about buying these products from the website is that they are only $29/dozen.  Free shipping over $80 and When you buy 4 boxes you get a free bag of the crumble to top on endless options.

I also encourage you all to click on the link about to read about their story and fall in love with this wonderful company.  Everything is completely raw, dairy free, gluten free but EVERYTHING DELICIOUS.

Whole30

Yes, lets talk about diets...not that whole existence these days seems to be overly populated by diets.  (Let me rephrase if you are looking for a diet to go on it can be overwhelming to weed through all the different ones and then there are those that just don't care and even those people know more than they want to know about certain diet names).

The one that seems to be the most talked about in the fitness world is the Paleo diet aka Caveman diet.  Yes go eat like a caveman, its the way we were intended to eat...(its a little more complex then that).  Basically think of yourself living 2.5 million years ago and figure out what to eat!  To adapt this to our reality it simply means eat a diet full of fish, grass-fed pasture raised meats, vegetables, fruit, fungi, roots and nuts.  DO NOT eat grains, legumes, dairy, salt, refined sugar and processed oils.  Can seem a little overwhelming right?!?

Thats where Whole30 comes into action.  It is a transformation based on the same scientific research as the paleo diet that lasts 30 days.  Its goal is, "Whole9’s original program designed to change your life in 30 days. Think of it as a short-term nutritional reset, designed to help you restore a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food. Since 2009, thousands of people have used our program as a jump-start to changing the way they eat for the rest of their lives."


Source

Simply speaking all you have to do is stick to whole foods.  Shop in the fresh produce isle and the butcher shop!

There is a huge following recently with Whole30 and free information on their website.

My favorite thing is that they have available a shopping list...pretty fool proof if you ask me!

The likeness of the Whole30 is that they aren't shoving down your throat that this is the way you should eat for the rest of your life.  There is understanding that you will want to have some SAD cheats, but following it for at least 30 days is a guarantee that your life will change...for the better!