A Journey of Health & Wellness with Janeane
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11/22/2016

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Ezekiel Bread: Sprouted Benefits of Biblical ProportionsIf you look up “diet tricks” on Google, you’ll find yourself in bread-free heaven: “A Year without Bread,” “No Bread Week Challenge,” “Life without Bread,” “Ditch the Dough.”Why do we seem so obsessed with getting rid of a food that has sustained us for thousands of years?
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Every civilization had its own form of bread, and thanks to globalization we now have access to Indian naan, French baguettes, and Middle Eastern pita. Though cutting all grain-inclusive bread out of your diet may be warranted for some people—such as those with FODMAP* sensitivity—the rest of us can decide which breads are really doing the most for our health.
Some of bread’s bad reputation stems from the various degrees of difficulty in digesting grains. Some people take issue with the fact that in many western countries our wheat crops have been genetically modified to be more profitable and less healthy. The biggest problem with bread, though, is simply that we eat too much of it. The typical modern diet might include a biscuit for breakfast, a sandwich for lunch, and rolls on the side for dinner. All those bread products are most likely from grain-based products full of added sugars, artificial flavorings, and GMOs, and with much of the natural nutrition stripped out. All the processing our flour goes through destroys nutrients such as vitamin E and fiber, and at the end of the day we’re left with too many simple carbohydrates and not a lot of real value in them.
What is Ezekiel Bread?And then there’s Ezekiel bread. Ezekiel bread, also called bible bread or manna bread, comes from the verse Ezekiel 4:9 in the Old Testament: “Take wheat and barley, beans and lentils, millet and spelt; put them in a storage jar and use them to make bread for yourself.”
Ezekiel bread is made of wheat, millet, barley, spelt, soybeans, and lentils. That’s four grains and two legumes—already far more than you’d ever expect to get in a loaf of white bread. As great as that is, the best part of Ezekiel bread is actually not just which grains are present, but how they were processed.
The Benefits of Sprouted Whole GrainsEzekiel bread is made with sprouted whole grains, which you may remember from the last time we talked about sprouted whole grain bread here at Trim Down Club.
Grains sprout naturally, and it’s the first step in their development when left under the right conditions. Sprouting activates natural enzymes that not only make the grain more easily digested but also reduce the presence of “anti-nutrients.”
Anti-nutrients—including compounds such as phytic acid—inhibit the absorption of nutrients by binding up minerals like zinc, magnesium, iron, and calcium. Once you’ve reduced the amount of anti-nutrients in your bread (by allowing the grains to sprout), you’ll be left with a bread that can pass on nutrients and be easily digested. This in turn benefits healthy weight management, by improving the way your body processes energy.
Finally, a word on gluten. Allowing your grains to sprout will somewhat decrease the presence of gluten. While this will make sprouted whole grain breads such as Ezekiel bread much easier to digest for many people, it’s still completely off-limits for those living with celiac disease—though it may be tolerated by individuals with non-celiac gluten sensitivity (NCGS).
How Healthy is Ezekiel Bread?The grains and legumes found in Ezekiel bread together create a complete protein like that found in milk and eggs. Ezekiel bread doesn’t contain any preservatives or sweeteners, and the carbohydrates in the grains are converted into maltose—a sugar that is absorbed very slowly and aids in digestion. Due to the high fiber and low level of sodium, Ezekiel bread can promote cardiovascular health.
The glycemic index (GI) is a way of finding out how quickly carbohydrates are broken down into simple sugars after consumption. Ezekiel bread has a low glycemic index, which means that it breaks down very slowly and its release of sugar into your bloodstream is gradual—in other words, the opposite of a sugar-high. This provides a sustained increase in blood sugar, keeping you energized for hours after you’ve eaten. Ezekiel bread is a good choice for those who suffer from type 2 diabetes, because it keeps them from experience the sudden spike in blood sugar that is common in many other foods.
To get a fuller picture of Ezekiel bread’s nutritional value, here’s a list provided by Food for Life (the company behind store-bought Ezekiel bread):
  • Source of Complete Protein—Rated 84.3% as efficient as the highest source of protein (comparable to that of milk or eggs)
  • Contains 18 Amino Acids—Including all 9 essential amino acids
  • Increased Digestibility—Sprouting breaks down starches in grains into simple sugars so your body can digest them easily.
  • Increased Absorption of Minerals – Sprouting breaks down enzyme inhibitors, so your body can more easily absorb calcium, magnesium, iron, copper and zinc.
  • Increased Bioavailability of Vitamins—Sprouting benefits the absorption of B-vitamins (particularly B2, B5, and B6) and vitamin C.
  • Great Source of Fiber—Combining sprouted grains and legumes gives a good amount of both major types of natural fiber in each serving, benefiting both digestive and metabolic health.
Most store-bought breads are made of refined grains or whole grains pulverized into flour soon after drying and well before baking—with the added disadvantage of inviting harmful oxidation. Ezekiel bread, however, is made of six different all-natural ingredients in a form that is both less risky and easier to metabolize:
  • 4 types of cereal grains: wheat, barley, millet, spelt
  • 2 types of legumes: lentils, soybeans
Perhaps most crucially, all grains and legumes used in Ezekiel bread are sprouted before being processed. Given that you know the importance of sprouted whole grains in the effort to reduce anti-nutrients and improve digestion, you have two choices. One option is to go to the store and pick up a loaf of Ezekiel bread, guaranteed to be made from sprouted whole grains. Another option is to sprout your own grains from home!
How to Sprout Grains for FlourSprouting grains and legumes may sound like it involves some sort of green thumb or even gardening space, but it doesn’t. With these simple steps, you’ll barely even get your hands dirty.
  1. First, decide on your grains and legumes. Examples? Wheat, barley, or spelt, or organic soybeans, lentils, or kidney beans.
  2. Place your grains/legumes in a bowl. Fill the bowl with cool water, making sure that the water completely covers the grains/legumes.
  3. Overnight, leave the bowl in a warm place with a paper towel as a cover.
  4. When you wake up, take out a colander and drain your grains/legumes. Cover a pan or cookie sheet with paper towels, and spread your grains/legumes out evenly over the surface. Then take moist paper towels, and place them over the grains/legumes.
  5. Twice a day, remoisten the paper towels. Keep this up until your grains/legumes have sprouted ¼-inch “tails,” and then dry them in a dehydrator overnight. In the morning, your sprouted whole grains/legumes will be ready for use in one of the healthiest bread recipes available.
How to Make Ezekiel BreadEzekiel bread is available for purchase in grocery stores, but if you’re interested in going the homemade route then here’s the way to do it. Note: all grain and legume amounts/weights below are for dried ingredients.
Ingredients:
  • 2½ cups / 400 g sprouted wheat berries
  • 1½ cups / 260 g sprouted spelt grains
  • ½ cup / 90 g sprouted barley grains
  • ½ cup / 100 g sprouted millet grains
  • ¼ cup / 44 g sprouted green lentils
  • 6 Tbsp. / 75 g sprouted organic soy, lupin, mung, and/or other starchy beans
  • 4 cups / 900 ml warm water (not hot)
  • 1 Tbsp. / 14 ml honey or coconut blossom nectar/syrup
  • ½ cup / 110 ml olive oil
  • 1½ Tbsp. / 14 g (2 packets) active dry yeast
  • 1 tsp. / 6 g salt
Instructions:
1. Preheat oven to 350ºF / 175ºC.
2. Mix the grains with legumes. Grind them in a grain mill (or use a blender on high for several minutes) to make your flour, and then place the flour in a mixing bowl.

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3. In a separate bowl, add honey, water, ⅓ cup / 80 ml olive oil, yeast, and ½ cup / 120 g of the flour mixture. Stir together, then let the mixture sit for 15-20 minutes until bubbly.
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4. After that time has passed, add the remaining flour mixture and the salt. Stir until thoroughly mixed. The mixture will look more like cake or cookie batter than standard bread dough.
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5. Grease two 9×5-inch / 23×13-cm loaf pans with the remaining oil. Pour in the batter mixture, and set aside in a warm place for about an hour to let it rise.
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6. Place pans in preheated oven, and bake for about 50 minutes, or until loaves are golden brown.
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Store tightly wrapped in a cool, dry place. Will keep for up to 3 days unrefrigerated, 2 weeks refrigerated; freeze for indefinite storage.
Yields 45 slices (**each ⅜ inch / 1 cm thick)
Nutritional information per slice**: 11 g total carbohydrates, 2 g fiber (9 g available carbs, 0.8 g sugars), 3 g protein, 3 g fat, 55 mg sodium

Solving the Bread ProblemAs we’ve seen, the right bread can take away some of the fear for people who don’t suffer from FODMAP sensitivity, celiac disease, or NCGS. Take the time to do your research. Learn which flours to stay away from, and learn about alternatives that pack in more nutrition than you expected. Good finds like sprouted whole grains and Ezekiel bread can keep you healthy and in the bread game.
*FODMAP= Fructose, short chain carbohydrates (Oligosaccharides), Disaccharides, Monosaccharides, sugar Alcohols, and Polysaccharides
​http://www.trimdownclub.com/what-is-ezekiel-bread-and-how-to-make-it-at-home/ 
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Plus size?? - Don't let that stop you!

11/8/2016

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I have to say, I KNOW I am not the only person who is a plus size who gets frustrated by the fact that my gut gets in the way when I exercise.  
​I am just one of those who is willing to say it out-loud
and find a way to deal with it.
I cannot begin to tell you how many times I have quit because I just get pissed to be quite honest.  I want to exercise, I want to lose the belly fat but I feel like an elephant.

I love my skinny friends and I envy how they can bend over and touch their toes, do lunges without having to pick the wedgie out of their butt every few reps and not have to squish themselves into a sports bra that is two sizes smaller than they should be wearing so they don't end up with muscle aches in their breasts.  LOL  
The struggle is real my friends.
Therefore, I have to tell you how EXCITED I was to discover Coach Tulin. ​
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This woman has given me so much hope, not that my skinny, fit friends have not -  do not get me wrong.  However, watching someone who has a similar body shape as mine workin it out and giving it her all is just the support I need.

I want to make some videos similar to hers so other women like me can see that exercise is possible.  We sometimes just need to make adjustments until we get to a place that our bodies don't get in the way as much.  

SO..  if you are one of the BIGGER GIRLS out there who is having a hard time getting yourself moving, PLEASE PLEASE PLEASE, until I can get myself organized, go check out Coach Tulin on YouTube and get moving today.

You are worth it and it is going to take some time... and I believe in you.
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Clean Eating- What does that mean?

11/6/2016

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Eating clean is not as hard as it may seem.

It is a great way to refresh your eating habits; It is about eating more of the best and healthiest options in each food group and eating less of the not so healthy ones.  

That means eating more vegetables, fruits, whole grains, healthy proteins and healthy fats.  It also means cutting back on refined grains like white rice, added sugars, salt and unhealthy fats.  

​It is a much easier way to eat clean because you are not solely focused on counting calories but more on balancing the food groups the way that is healthiest for you.

It also makes it super simple to follow because you are not necessarily giving up EVERYTHING that you love.
Some tips:
  • Limit Processed Foods- learn to cook and if you cannot pronounce ingredients on product… don’t buy it
  • Increase your veggie intake.
  • Reduce your intake of Saturated Fats like butter, cheese, instead use olive oil, coconut oils
  • Cut back on your alcohol intake - you can still drink, but it is recommended one drink per day for women and two for men (one drink =5oz of wine, 1 ½ oz of liquor or 12oz of beer)
  • Cut back on added sugars - allow nature to provide the sweetness in your foods.
  • Watch your salt- take a look at a can of soup sometime, often it will include more than ½ of your daily requirement which is 2,300 mg of sodium per day or 1tsp.  Processed foods are LOADED with sodium
  • Choose Whole Grains - whole grains contain more nutrients than refined.  Don’t be fooled, read your labels many items will say wheat… what you want is ‘WHOLE WHEAT’,
  • Eat Less meat - you don’t have to give it up, but staying within the recommended daily allowances (a serving of meat is 3oz).  Think about that steak most of us order when we dine out, enough for 3 people.  
  • Increase your fruit intake - fresh fruit, frozen, canned and dried fruits are somewhat processed.  You should be eating approximately 1 ½ to 2 cups of fruit per day.
  • Cut out refined grains - learn how to substitute whole grains for white.  Again this usually comes in the form of pre processed packaged foods and white breads, crackers, rice, pasta etc.
Check out www.jgorski.com for some of my favorite recipes I am always adding to the list
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Accountability - it's terrifying

11/6/2016

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I am learning that this journey requires support in ways that are difficult for me to admit.  

I am a very independent, stubborn individual and to be quite honest, I am also TERRIFIED of failure.  I have often taken on things in my life in a sort of secret manner until I know they are working or I am feeling more confident about the potential success of a choice I have made.  

I spend hours, days, weeks, months making decisions but once I am ready to go, I go full force ahead.

The decision to become healthier is no different.  It was not like I woke up one day and thought, "hey, today is the day, I am going for it" and yet it kind of was.  (if that makes any sense)

I argued with myself for years, I fed myself the lie that this is all just part of getting older.  Feeling old, looking old, getting heavier, aches and pains.  I fed myself another lie, learn to be happy with yourself - before I get slammed for that statement let me explain.  

Learn to be happy with yourself - love yourself or don't expect others to love you.  

​The problem with the way my mind twisted that was this....

  • I am fat- there is not much you can do about it, this is the way God made you learn to love it and embrace all of yourself
  • I have been diagnosed with Diabetes - this is my family history, aren't you lucky you are the recipient of generations family disease, accept it.
  • I have high blood pressure - family history, deal with it
  • I have psoriasis - again, family history, deal with it
  • I don't like to exercise -  never did, I was not the kid in school who participated in sports, I tried that once or twice and I never made the cut - no biggie it is just not my thing.  I have my own talents those fitness crazed people don't - embrace it
  • I am not smart enough - I struggled through school, I worked hard.  I was not one of those kids that retaining knowledge came easy to - accept it
  • I will never be good enough - I try and try and try but it seems I just will never make the cut.  - oh well, what else can I do but try harder - I really must be messed up
  • I don't get excited - truth is, I don't get excited  because I don't like to be disappointed.  I get myself all excited about something and then I have been let down so many times that I have learned if I don't get my hopes up- my hopes cannot be let down.
 It has taken me years of breaking these self talk habits and the truth is there are times I fall right back into it.  It is engraved into my being and I FIGHT HARD to catch myself when those thoughts come into my mind.

​Here is what goes on in my head and how I fight with myself.

Complete terror that someone MAY think...

  • Videos of me exercising - look at the fat girl, she calls that exercise, she's doing a wall pushup that is cheating, really!
  • Photos of my weigh-loss progress - omg, I cannot believe she posted that, look at her gut does she really think others want to see her.  Does she really think she is making progress?  Geez- cover up!
  • Comments about my weigh-loss journey - I am so sick of hearing about her eating habits, her exercising, her going for a walk - I've had it, I don't even want to see her comments anymore- BLOCK HER
Why do I post photos, videos etc when I have not yet
​ gotten to where I want to be?  
I post these things to hold me accountable, I post these things to challenge myself, I post these things to build my confidence, I post these things because I am terrified of what others may think and I want to get to a point where I don't care what you think, I want to make myself better.

I post because I am pushing myself to love who I am, to be strong and to break the negative thoughts that are CONSTANTLY feeding themselves into my head and are TEARING ME APART from the inside out.

I post because although it is vulnerable it is a safe place where if someone is rude enough to comment what I fear the most, I can deal with it in the privacy of my own head and I don't have to cry in front of you for making me worst fears come true.

So, Please...

The next time you see one of my posts about my journey or you see someone else's post about their journey, realize the courage, the strength and the vulnerability that they had to muster up to share with you.  

~Encourage, Support and Love ~

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Setting Your Weight Loss Goals

11/3/2016

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When it comes to weight loss, you won’t get anywhere without goals.
Get a notebook and dedicate this notebook for your goals. Answer each one of these questions in as much detail as possible. The more specific you are the better because it will give you a map for how to reach your goals and keep them! Keep the answers to these questions in a place where you can read over them once a week to recommit to why you are doing this.
To help you reach your goals, be sure to check out my
Facebook page Power Packed Journey 

  • What are your fitness goals over the course of the next 12 months?
  • What have been your reasons for why you have not reached your fitness goals?
  • What is your plan to eliminate these obstacles so you can reach your goals?
  • Who can you recruit as a support partner or accountability partner?
  • How will you reward yourself on a weekly basis?
  • What will be your key things you will measure to track your progress?
  • What is your real “why” for wanting to change? (Spouse, family, friends)
  • How many days will you commit to working out per week?
  • What day will you choose to be your cheat day and what will you eat?
  • When you do reach a roadblock what will be your strategy to manage it?
  • What will your new wardrobe look like?
  • How will getting into better shape change your life?
  • When you look into the mirror how do you feel emotionally? If you are not happy with what you see how will you change that?
  • What stresses you out the most and how will you proactively manage that?

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    Janeane G.

    This is me and my husband, the LOVE OF MY LIFE.  I am so excited for this part of our life together- our children are grown, we are enjoying our grandchildren and re-discovering our relationship.  

    Read more about my journey and join me as we embrace life over 40.

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