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.

Was it easier to be fitter in the 80's?

Looking at old family, you see happy smiles, trips to visit the Easter bunny, but have you noticed how amazingly fit everyone looks? People were eating butter, lots of red meat, and they weren’t really hitting the gym. Is just our imaginations? No, scientist have recently confirmed people today, who eat and exercise the same amount as people 20 years ago, are actually bigger.

A study published recently in the journal Obesity Research & Clinical Practice found that it’s harder for adults today to maintain the same weight as those 20 to 30 years ago did, even at the same levels of food intake and exercise.

The authors examined the dietary data of 36,400 Americans between 1971 and 2008 and the physical activity data of 14,419 people between 1988 and 2006. They grouped the data sets together by the amount of food and activity, age, and BMI.

They found a very surprising correlation: A given person, in 2006, eating the same amount of calories, taking in the same quantities of macronutrients like protein and fat, and exercising the same amount as a person of the same age did in 1988 would have a BMI that was about 2.3 points higher. In other words, people today are about 10 percent heavier than people were in the 1980s, even if they follow the exact same diet and exercise plans.

This note blew me away. You could be eating and exercising in the exact same way, but your 1988 self would be smaller than your 2015 self. So what gives? You’re eating the same amount of calories, burning the same amount of calories, but your size would be different. It doesn’t make sense. 

Research finds it’s a combination of increased exposure to hormone-altering chemicals, the rise in prescription meds like antidepressants that can lead to weight gain, and changing gut bacteria from our meat- and sugar-heavy diets. Plus, stress, eating later, and exposure to light at night, which can mess with your sleep rhythms. 

Think of the number of nights you have laid in bed, with the tablet on your lap watching Netflix. Bet you’re also scrolling through your smartphone while you’re watching your favorite tv show. This new technology behavior sadly isn’t good for us, and our bodies are letting us know.

When it comes to medication, hey, if you need it you need it. Where we can make a difference is what we’re eating, finding a way to unwind, not eating late night, and putting away technology before we’re ready to call it a night. Treat your 2015 body likes it 1988 again.

Add more organic food staples into your life. Those everyday items are the ones with hidden with additives. If you’re drinking cow milk, you don’t know what kind of chemicals may have been injected into it or what kind of feed it’s grazing off. It’s scary when you think about it. It explains how you can be eating the same things in 1988 and 2015, but your body will look different.

Scientist also said adding a little zen to your life is necessary. The driving here, driving there, the constant hustle. You have to stop. Give your body a chance to let go of all the tension life gives you day to day. Try some of these tips to bring some more ‘om’ into your life. Don’t carry around those knots you get from sitting on the freeway during rush hour.

After all that sitting on the freeway the last thing you want to do is cook as soon as you walk in the door. It’s why we’re having all these late night meals, which doctors are telling us need to stop. Maybe dinner isn’t the huge meal we think we should be. Who says you need a huge plate of food to end your day? 

There is no such thing as the perfect size, but we can work towards leading a healthy life. Scientists are telling us we need to take away some of the modern conveniences since they’re actually harming us instead of helping our bodies. We keep hearing natural, raw, organic, and it really could be a better way of life.  

To eat Breakfast or not to eat Breakfast?

Is that a question you struggle with every day?  Or maybe it is something you worry about when you run out of time or 'forget' to do in the morning.  If you answered yes to either of these questions, then maybe this interesting study can put your mind at ease.

***Please keep in mind this is just informative information.  At the end of the day you are in charge of your body and can practice whatever  you believe is right and best for you.  I am posting this information to just expand your mind and make you think possibly outside of the box.  So many people are stick in one way of thinking.  I am using this post to provide you with information you may not have thought of before or provide you with more evidence on what you are doing is the correct way and you shouldn't change a thing :-) ***


Last week, in the New York Times Blog (yes the NYT has a blog too, so cool!) under the health a diet section there was an article that presented a good argument on whether or not having breakfast does actually aid in weight loss.  You can find the original article here, but I am going to summarize and point out facts I found to be interesting.

"Americans have long been told that routinely eating breakfast is a simple habit that helps prevent weight gain.

Skipping breakfast, the thinking goes, increases hunger throughout the day, making people overeat and seek out snacks to compensate for missing that first – and some would say most important – meal of the day.

“Eating a healthy breakfast is a good way to start the day,” according to the Web site of the United States surgeon general, “and may be important in achieving and maintaining a healthy weight.”

The American Journal of Clinical Nutrition has put together some studies to see what is true, does eating breakfast help in weight loss or at the end of the day is the person who eats breakfast eating more calories than the person who doesn't.

Three different test groups were performed.  All of the groups got the same amount of calories.  The differences were, one group you normally ate breakfast were told to stop, the group that normally skipped breakfast were told to starting eating breakfast and the third group was told to keep their same eating habits.  (Please keep in mind all the adults tested are considered overweight).

In numerical order here is how each group stacked up in weight loss.

Most weight lost: 

1. Group that skipped breakfast

2. Group that started to eat breakfast

3. Group that changed nothing

In conclusion, breakfast eaten or not eaten had no effect.  The reality is the groups that changed their eating habits had the most success.

Our bodies are very smart and can adapt easily.  This might prove and encourage you to change up eating habits every once in awhile if you feel like you are at a stand still in your weight loss goals.

What I do find to be extremely important is to remember your overall goal is to be healthy, that should be your motivation in your decision.

PP Spin Instructor Feature

MEET LIZY BEFORE

MEET LIZY NOW 

after losing 65lbs

 What inspired you to become a Pilates/spin instructor or what inspired you to want to be a part of platinum? I used to weigh about 65 pounds more than I do now but was able to transform my body and, more importantly my respect for it, when I committed to healthy eating and discovered spin. I would love to help motivate people to find a similar self-acceptance, which is why I became a spin instructor! Since Pilates Platinum is all about self-transformation, motivation and developing and maintaining healthy habits, I knew it was the place where I wanted to train. 

What is your favorite exercise to put your class through? I love a good hill--sometimes they can be cathartic! 

Which exercise do you think is the most challenging or most effective? I find intervals particularly challenging since they require mental endurance in addition to physical.

What is your favorite way to exercise? The 30/30 spin and pilates class is my absolute favorite exercise. 

What is your favorite healthy food and what is your favorite unhealthy food? I'm pretty obsessed with spaghetti squash and chocolate chip banana bread. Maybe not together, although that's sounding pretty delicious. 

What is your most unique quality? I always try to find the silver lining in any situation and to see struggles as opportunities.

Where is your favorite place in LA and why? The tea room at the Huntington Gardens. Who doesn't love wearing florals and eating finger sandwiches?

In one sentence...why should someone take class at platinum or why spx Pilates?
Where do you find inspiration? I'm an energetic guide who's going to push you, but not force you, to work hard and outside of your comfort zone. 

Describe the energy and type of music you like to play for class. I'll play anything with a strong beat but love top 40s and strong female pop. 

What is one piece of advice you'd like to share with the platinum blog reader. Once you stop judging yourself that's when the changes happen!

And last but not least. If you we're to have a cocktail named after you what would the ingredients be. If you can think of its name share that as well :-) The Hermia--a shot of blanco tequila and cayenne--like Shakespeare says, though she be but little, she is fierce!

Each instructor can be found on our schedule, here, see if the time they teach works for you and stop on into one of their classes!