PALEO VS GLUTEN FREE......Trends or a lifestyle?

Here's the bottom line on trends: I don't know which diet is going to work better for your body. And if you're just trying to be trendy, maybe you should talk toa nutritionist and/or therapist about what your body and mind need, rather than simply grabbing onto the latest thing miley cyrus tweeted. 

There is nothing wrong with choosing an alternative way of eating, and if your'e going for a lifestyle change for the better, these two diets (vegan and paleo) are certainly not bad. Some would argue they are two of the healthiest ways to eat, in fact. How to decide which way to go? Veganism has that whole "we don't hurt animals" thing going for it, which is quite adorable. Yet the Paleo people are all, like, "it's evolution,dummies." I'm just trying to figure out how to be gluten free without losing my ever loving mind, so i'm going to have to put these other decisions on ice. 

Oh, and that whole Crossfit something is just bonkers. Don't even think about it. It's like fifth-grade gym class for adults who have been honing their competitive dodgeball skills for thirty years. You're going to get hurt, and it's probably not even gluten free ahahhahaha jkkkk

Fitness Changed My Life

"Obsessed, Over doing it, Extreme and everything else people will say to you when you are working on yourself!! Yes maybe I am obsessed, but I'm obsessed with becoming a women comfortable in her own skin. How many women are? 

I can go back as far as 3rd grade when I played soccer and was called thunder thighs. Kids are mean and I wasn't even fat. It was that awkward baby fat phase, but being what 10yrs old no little girl should feel bad about her self! I wasn't fat growing up, but I still didn't feel good enough for some reason. After high school is when I started gaining weight. But it was the boyfriend, dating weight. No biggie, got engaged went to the gym lost those 20 pounds for the wedding! Easy breezy right? 

Fast forward through 2 babies, gaining 60 pounds, losing, then gaining again. Very emotional time in my life. I felt ugly, tired, alone, stressed, unloved, fat, depressed, had postpartum depression, deprived, no desire to do anything, insomnia, drank too much, sick all the time and weak. Can you relate? 

My body went postal on itself and I got super sick and gained weight in record time. Desperate and tired of just being tired I finally just woke up one day and took my health into my own hands. Now I have always worked out and lost all my baby weight so when I gained weight again I knew something was wrong. Ladies you have that instinct when something isn't right, Listen to it! 

I did tons of research and discovered along with my Hypothriodism I have Hashimoto's Disease. Actually being hypo is a result of the autoimmune disease. Pretty bummed learning all the risks of a long list of cancers and more diseases I was prone to get. So getting healthy and eliminating gluten was extremely important to me if I want to be here for my boys. Call it obsessive I can care less. It's my responsibility to take care of my body. How selfish would I be not to care when I have a family that needs me?? 

Fast forward almost 2 years & 50lbs lighter I have found my passion. I can honestly say Fitness changed my life! It's still changing me everyday. I push passed what I never thought I could do. It's only the beginning and I wouldn't have it any other way. I'm happier, have goals and strive for things. As a stay at home mom you struggle with what you were meant to do in life. Well I can only speak for myself. I needed an outlet to talk to grown ups hahaha. You have that thing tugging at you saying there must be more I can do in this life, that burning desire inside to BE MORE, DO MORE or SHARE more with others. Who placed those dreams inside me? GOD. He gave me that burning desire...he planned for the burn to come and keep going after dreams...I have to believe that! 

I'm still learning every day and no expert by any means. But I do know a little by just reading and researching. I want to help those #thyroidwarriors feel better. It's a hard, painful, exhausting disease. I want to help that depressed mom take charge of her life and never look back. I want to help that lady who just wants to get back on track. I just want to change lives! <3 We can do it together! Anything is possible! <3

Kitchen Makeover - Clean Eating Style

Today I want to share with you how to reorganize your kitchen, pantry and fridge so that success is not just simple and convenient but visually enticing!

The right tools in the right places!
Each tool that you use on a daily and even mealtime basis should be kept close to the area where you prep your food.  I suggest having the following all in one drawer, plastic container, or cupboard for quick and easy access:

• Paring knife
• Vegetable peeler
• Measuring cup
• Food Scale
• Snack size plastic bags
• Plastic 1 cup size reusable containers

Warning:  Open bags can lead to saddlebags.  You and I both know we are going to keep reaching into that bag of snacks or treats and eat well beyond an individual portion.  Here's what I do: Repackage bulk snacks-say, raw almonds into baggies of 14 almonds.  When you come home from food shopping take the time to divvy up food by serving sizes.  Use plastic bags or storage containers to organize your food into the right portions.  For example, a portion size of pretzel sticks is 10.  Put 10 in a little bag and put them in the pantry at eye level.  This makes it simple for grab and go snacking!!!

A recent Cornell University Study found that we consume 90 percent of our food mindlessly. We simply eat because it is placed in front of us or because we've placed it in front of ourselves.  It's time to get conscious about what-and how much- we consume.

My suggestion is to open up your fridge and pantry.  Then dump or donate anything that a well-tuned athlete wouldn't eat.  If that box of lucky charms for your kids is constantly calling your name, ditch it.  Stepping into your kitchen shouldn't be anxiety producing!  Make it easier on yourself to make health choices by eliminating the temptation of poor choices.


Merchandise your food!
Food marketers play into our impulsive choices by paying millions of dollars every year to have name brand products placed on the right shelf at the right level.  Why do you think all the sugary cereals are placed at your chest level on the shelves at the grocery store?  It's because that happens to be the eye line of a child sitting in a shopping cart.  Clever!!!

So now let's talk about placement!!!  You can do this too with the same techniques in your pantry or fridge.
When we stand in front of the fridge, we tend to grab whatever food takes the least amount of time to prepare and that "looks good."  The healthy stuff, like fresh produce, we hid in the drawer that's difficult to get to and even easier to forget!  So when you get home I suggest that you unload your groceries, clean and display your fruit in clear plastic containers or bowls.  Place berries and raw veggies at eye level.  You can even buy pre cut veggies if you don't have time!!!
Arrange your greek yogurt near the berries and veggies.  Store cottage cheese nearby as well.  Place healthy whole foods at eye level near the front of the shelf.

When you are building muscle, hard-cooked egg whites are a great source of lean protein, and they're easy to prep so they're ready to go!  Boil a dozen eggs on Sunday night, then peel and place them in a large storage bag.  Now, all you have to do is remove the yolk, dice up your egg whites, dump some salsa in there and BAM!  Or you can just eat your egg whites on the go whole!

Other fast protein sources to be stored at eye level include prepackaged tuna packets.  Though they store well in the pantry, I keep them in the refrigerator.  Who wants a warm tuna sandwich?

Now when you find yourself staring mindlessly into your fridge, you'll see the stuff you should be eating!  It's washed, cut, enticing and ready to go!!

Replace this with that- Look in your refrigerator for regular staples.  Now, do some soul searching and ask yourself if you're willing to try a healthier alternative.  Do you make the kids PB&J every week?  Would they notice if you picked up sugar free or low sugar jam or jelly?  If you don't say anything...probably not!  I love cheese but instead of buying a brick of it you can stock up on individually packaged string cheese!  They are portion controlled and appropriately sized.  I don't have the time to look at the packaging to figure out how many ounces is a single serving.

What about trying lower sugar or organic version of many of your regular condiments?  Ketchup now comes in all natural with no high fructose corn syrup, dijon mustard you can buy with no added sugar.  You can substitute sour cream with greek yogurt quite often.  I also never ever cook with butter!  Instead I use coconut oil,cooking spray or olive oil in a spritzer bottle! 

If you are not sure which brand or version is better choice wise then use an app like Fooducate which allows you to scan the bar codes of two products and do a side by side self comparison. Each item is given a grade based on its nutritional content, which makes it convenient for quick decisions.  

Pantry Makeover
Most of the healthiest foods will be perishable and stored in the refrigerator.  Once you have that in order, it's time to tackle your pantry!
First, let's decide what you would go to the pantry instead of your fridge for!  Well, often we go for carbs, something fast, something crunchy, something sweet.
That's fine, but let's create healthier temptations!

Those foods that are lower on the good for you hierarchy can go in the hard to reach spaces!!!  Way up high where you would need a step stool!
I use the eye and chest level shelves to place the healthiest nonperishable items.  Nothing bought in bulk ever stays in its original container.  I open, repackage, and display those items in inexpensive containers like wicker baskets or square plastic storage bins.  It keeps everything organized and makes choosing healthy so dummy proof that the foods almost jump into my hand. 
So here is what you can find on my shelves:

• Brown Rice Unsalted rice cakes
• Unsalted Raw Almonds, Cashews, Peanuts
• Instant rolled Oats
• Protein Powder
• Shakeology
• Canned Low Sodium black beans
• Canned low sodium diced tomatos
• Brown Rice
• Dried Fruit such as craisins, raisins, cherries
• High quality protein bars

Will you be able to find cake mix and cookies in my house?  Yes!  But you probably will have to move a few things around to find it!!  Outta sight-outta mind!!!

Lastly, put things where people know to look for them.  I basically stock the same stuff all the time.  I maintain a list and check off what i need.  But there is no mystery.  No one is opening the pantry and expecting a sudden influx of cookies or chips.  Boring?  YES!!!!  Intentionally!!!  You see, if you never knew what you might get when you opened the pantry, you'd go there first!!!  I don't want my family to eat from the pantry.  The pantry is where emergency foods live.  Let's face it, with few exceptions, just about everything in your pantry is processed!  The healthy stuff is in the fridge!!!

Good luck!  Don't hesitate to message me for additional information or tips to help you get started with your own kitchen makeover!!!

Things to do right now to get started!!!

1. Remove high fat, high sugar temptations from the kitchen.
2. Survey the refrigerator for frequently consumed foods that can be swapped out by lower fat and reduced calorie alternatives.
3. Stock up on small plastic food bags, snack containers, and clear plastic fruit bowls for display.
4. Arrange prep tools in an easy to reach place.  The fewer steps, the better!
5. Spring clean your fridge, make room for the fresh stuff.
6. Divide snacks into individual servings and arrange in the front and center of the pantry!

If you EVER need any help you can always add me on FB and shoot me a message 

www.facebook.com/christinaperez78 - That's what I'm here for!! 

Never Give Up

Summer can be hard for a lot of us. I know how it feels to have to cover myself up with long sleeves and jeans. I understand that embarrassment and just feeling so uncomfortable. I hated it!!!
I finally just had enough! I'm not going to sugar coat it! I struggled to keep committed....it's DAMN hard at first. Then when you realize how awesome you feel you keep going! Then it becomes a habit then a lifestyle.
Getting healthy changes more than just your body? When you love yourself enough to commit to something and give your all... It changes your heart! I hated when my picture was taken. I was so uncomfortable in my own skin. When we break through the barriers that hold us down, we grow stronger from the inside out!! Fitness has changed my life and it can change YOURS, too! I'm still on my journey, but I can still help you to begin yours!
Give me 21 days to help you jump start your healthy new you... That's only 3 weeks!!!  You can do it!!