What info would you like to see re: celiac and fitness?

[ErinElberson]

Hello all!
I have recently started blogging. I would like to help with providing information that the celiac community would find helpful in regards to fitness/wellness/nutrition. What kind of information would you like to see? What problems/issues do you run across? I am open to any and all suggestions. You can respond here, shoot me a PM, or if you visit the blog (in my signature) you can also use the contact form.
Thanks all, and be well!
Erin
_________________
www.glutenfreefitness.com

[aklap]

Hi Erin,

Thanks for asking our opinions!

How about covering the nutritional needs that one would need to be concerned about after getting dx'ed. We know that Vit D,E,A,K, folic acid, iron, etc have not be absorbed properly for...perhaps....years. What type of GF foods would be good to focus on that would meet those nutritional needs?

I'll keep thinkin'....
_________________
Al

“We cannot all do great things, but we can do small things with great love.” Mother Teresa

[caseygirl]

Hi Erin...I just looked at your website, very cool! I am very into fitness and eating healthy too. I played college field hockey, and still play for a post collegiate club team. I also run, but need to get back into longer running, especially b/c I have a race coming up!

My question has to do with overall eating. I am not a person who can eat 3 large meals with no snacks. I'm the type of person who eats a small-medium breakfast, snack a couple hours later, medium lunch a couple hours later, snacks, then small dinner. My snacks are almost always fruit, nuts, or rice cakes (I know, rice cakes aren't the most nutritious and filled with empty calories!) Is this type of eating okay? (and is it possible to eat too much fruit? cuz I probably do.. ) I've heard that it's best to eat 3 meals but I've also heard it's best to eat small meals throughout the day. It probably depends on your body, right? And if eating smaller "meals" throughout the day is okay, then what do you suggest for snacks? (I can't eat dairy or soy either)

Also, I need help thinking of gluten free breakfasts. I can't seem to tolerate oats and I bought this new gf breakfast from whole foods (chia with hemp seeds) and cannot tolerate that either (I don't know why, they are gf....?). I eat eggs but don't really like them for breakfast, although your egg, spinach, tomato combo sounds good. I will have to try that! I've been eating quinoa, cinnamon, and berries....but sometimes I feel like something else. Do you have other ideas you could write about?

Last, what's the best thing to eat after lifting? I know you need a balance of carbs and protein...what are some things that you eat after lifting? Or after cardio? What is your take on protein bars/powders?

I love talking nutrition and fitness............if these aren't good/what you're looking for, I can come up with more questions

[ErinElberson]

[ErinElberson]

Answers in italics below!! Thanks Casey!

[caseygirl]

Wow, thanks for your response! I will definitely start posting on your blog. And I think a section/blog about gluten free snacks would be great. I forgot to add hard boiled eggs, but I do eat them often for snacks. And I've totally done the turkey around carrots too haha..but not for awhile. I think I'll have to bring that back!

And ugh, I would like to lose a little weight....maybe like 5-8lbs. I have some extra fat hanging on there and that's never pretty! It's so hard; I eat realllly healthy but I'm sure I just eat too much. I probably should cut back on my snacks....

Well good luck with the blog! I know I'll be reading!

[ErinElberson]

[ErinElberson]

Hey all-

I wrote an article that I hope you will find helpful-I'm going to go ahead and paste it here so it's easily accessible.

Top 10 misconceptions about getting fit and healthy:

In no particular order, and this is my opinion. There’s certainly more than 10.
Fit. Healthy. These words may mean different things to different people. Actually, I am sure that they do, as well all have our own frames of reference. Here’s what I’m referring to here in the context of this article. Fit and healthy means having the physical ability to do the things you want to do without getting out of breath. It means being able to open a heavy door, carry bags of groceries, go up and down stairs. (By the way-this is the definition according to Erin-this is not Webster’s by any stretch of the imagination.) It means being able to play with your kids-really play with them, not lie down on the floor and let them climb on you because you don’t have the energy or ability to do anything else. It is the ability to live your life and do what you want to do, without self-imposed, changeable physical limitations. Are we straight? OK, here we go!

1-I have to exercise a lot.

This is not true. Actually, I should clarify. It depends on what you call “a lot.” If 30 minutes daily or at least 6
times a week is ” a lot”, then maybe yes. However, you do not have to do all structured exercise-meaning going to the gym, lifting weights, or doing cardio. It can be activity-take the dog for a walk, throw the football, play frisbee, whatever. The most important thing is to get off your duff and move. Don’t sit when you can stand, don’t stand when you can walk. Get up and walk around the house or office every 20-30 minutes. Go window shop. Clean the house-talk about getting immediate gratification and burning a bunch of calories. I wanted a cleaning service until I wore the Bodybugg and cleaned the house. (My fiance was very happy, because I dropped asking about getting a cleaning service after I learned that.)

Cleaning house can easily burn 200-300 calories-depending on the size of the house and exactly what you do, of course.
Pace while you’re on the phone. The moral of the story is just move.

2-I have to eat 6 times a day.

Nope. You can if you want to, but you don’t have to. Research has shown that a isocaloric diet (same amount of calories and composition) shows no “metabolic advantage” as far as calorie burn goes, to eating more often. You don’t have to “stoke the metabolic fire.” Some people find that they feel better eating smaller meals more often. Some like a few larger meals. Some like meals and small snacks. Have at it! Any of it! Whatever will help you eat consistently well,
and fits into your lifestyle, is what you should do.

3-I don’t have time to exercise.

Really? Now this is not going to win me any fans, but would you ever say you don’t have time to brush your teeth? Take a shower? You find time to do the things that are important to you. We all have the same 24 hours in a day, we all have
responsibilities and things we have to do. If something is important-you figure it out and make it happen. If someone
said they’d give you a million dollars if you exercised, I bet you’d find a way to get it done. And again-it doesn’t have
to be organized exercise, although it can be. It early in the morning, before the day gets crazy, before the
kids/husband/wife/significant other/dog gets up is the only time-do it! If you can get out at lunchtime-do it! To quote
Nike-just do it. Pick a time, and do it. Go. NOW! (just kidding.)

4-I don’t have time to cook.
See number 3. Also, cooking can be much less expensive, as well as much better for you. If you shop smart, buying sale
items, stocking up, you can eat healthfully for a reasonable expenditure. You can also cook large amounts of staple items
so you have good food ready to go. Click here for a post on planning ahead. Make good friends with your slow cooker. And again-you make time for what is important to you.

5-People that are fit are just lucky/genetically gifted/freaks of nature.
This, personally, drives me insane. If someone says to me-”You’re so lucky” I tell them-”Actually, luck has nothing to do
with it. Time, consistency, and a lot a hard work and good nutrition do.” Yes, we all have different and unique genetics.
However, that does not limit you from becoming the most healthy and fit person you can be. If you have concerns, see your doctor to rule out health issues. Then get moving!

6-I don’t want to get bulky.

This comes from women. I promise you, you will not get bulky. You can-but it would be very intentional, and wouldn’t
happen overnight, and may require exogenous hormones. I hate to say it, but what many people refer to as “bulky” is most of the time just fat. If you got leaner, you wouldn’t think you had too much muscle on your thighs anymore, I can almost guarantee it. When fat covers muscle, that is when the perception of bulky occurs. For the most part. There are very few women who are genetically blessed to put on muscle easily. This is NOT the majority. Chances are very good it’s not you. I promise you, I life as hard and as heavy as I possibly can, and I am not bulky. Unless I’m carrying too much fat. Then I could be bulky-but it’s fat-not muscle, and when I lean down viola-not bulky. Leigh Peele, whose work I respect and enjoy, has written on this subject and you can read up on it here.

7-I don’t like healthy food.

Nobody really likes boiled chicken and broccoli. However, that is not what you have to eat. You do not have to suffer to
lose weight and/or get fit/be healthy. There’s a big wide world of food variety to try! You can add flavor to foods with
spices, herbs, citrus, marinades, rubs, various preparation methods-the world is your oyster (or clam, or shrimp, or salmon-get it?) Branch out, read food magazines or sites, wander around the farmers market or grocery and try something new. There are a metric ton of wonderful resources-and many food blogs that are specifically gluten free. If you see a recipe you like-take a look and see how it can be modified, if necessary, to meet your nutrition goals. After you do this a few times it becomes very easy and second nature. I get ideas from the Food Network, and then modify as needed for gluten free and healthy. There’s no reason for you to eat anything you don’t like. There are many options.

8-I can’t live without ____________ (chocolate ice cream, bacon, deep fried onions, candy etc.)

You don’t have to.
Just make an indulgence just that-an occasional indulgence. Set aside a Saturday dinner to eat what you want or what
you’ve been craving. When you’ve been eating well all week, you can have that bit of indulgence with no guilt and no
repercussions. If you haven’t been eating well all week, then you may want to reconsider. Figure if you eat well 80-90%
of the time, take that remaining percentage and have a little bit of an indulgence. That doesn’t mean a whole bag of
Pamela’s Chocolate Chip Simplebites (been there.) Have a few, enjoy them, put them away. In the freezer if necessary.
Then enjoy guilt free again the following week.

9-I have to get in shape before I start going to the gym.
Nope, just go. No one there cares, they are all too busy worrying about themselves. Just start, give yourself permission
to begin. I am always inspired to see people who are new to exercise and the gym, or who are coming back from a layoff. It takes a big decision to make that first step. Little bits at a time, but start. Just begin. Preferably today. Go for a walk. The article will be here when you get back.

10-It’s too hard.

Well, I’m not going to lie, it’s not easy. But what is harder-making a change, or staying the way you are? Changing
behavior first requires a change in perspective. Are you truly satisfied and content with your currrent health and fitness
status, your appearance and weight? If so-then stay the same, that’s awesome. If not-make a change. Choosing to make a change is probably the hardest part. Actually taking the first few steps to change is pretty hard too. But then it’s like a snowball effect-you start to feel/look better, you have more energy, so you want to do more to improve your life. Inertia is very powerful. You can’t escape physics-a body in motion tends to stay in motion, a body at rest tends to stay at rest. Get in motion, and give it time to have inertia kick in.

So for today-take 1 step, make 1 choice to help you achieve your goals. Don’t give in to the misconceptions and poor
information that is so pervasive. Get educated, make your own decisions. Move forward.


This was posted in my blog. If you'd like more specific information about setting up an eating plan, I made a document that you can sign up for and get, it's free, on my blog.

As always-please let me know if there's other information you'd like to see.
_________________
www.glutenfreefitness.com