Wait...What???

When you hear the words "adrenal gland fatigue" what do you automatically think?  Does anything come to mind?  If you're like me then you'll sit there for a minute with a blank stare on your face and then proceed to say, "wait...what?"  Yeah, that's exactly what I did when I was diagnosed with adrenal gland fatigue.  What's even better?  I was then also told that I was suffering from SIBO.  If by now your head hasn't exploded then you're doing better than I was.  SIBO is short for small intestine bacteria overgrowth.  Cute name right?  But it's actually a very serious problem and many people spend most of their lives suffering through it without actually getting a diagnosis.  Let me back up to about 9 months ago when I really started having health issues.

I was in prep for my 4th bodybuilding competition and was having serious stomach issues.  I was either having ya know... or I was constipated.  I was starving all the time but because of the strict diet and schedule I would usually make myself wait until it was "time to eat again."  So between being hungry, constipated/pooping too much, and being bloated 90% of the time I was not a very happy camper.  Not only did I feel awful physically but mentally as well.  I was self-conscious and stressed out.  I kept telling my family that I was not going to step on stage looking like "this."  To try and counteract the bloating and feelings of being "fat"  I increased cardio to an hour a day, 7 days a week.  I barely slept before all of this started happening but then I was too stressed to sleep.  Not to mention my hormones were all sorts of crazy so I wasn't having normal periods. Basically, I was a mess. A complete and total mess.  

Jump forward to about 2 months ago when I met my awesome cross-fit coach Kyle.  We had just started training together and in between sets he asked, "How are you feeling?"  I felt a little tired, sweaty for sure but I felt alright so I said, "I feel okay."  He looked at me and said "No, seriously, how have you been feeling?"  I kind of laughed and then I thought about all the times I felt bloated, uncomfortable, tired.  All the nights I went to bed double over in pain just praying I would pass out and wake-up a new me.  "Honestly, I haven't felt like myself in over 6 months."  We got into specifics and he told me I should see an adrenal gland specialist.  "Sounds like your hormones are messed up and your body needs food and rest."  I left the gym that night feeling confused and discouraged.  I knew my body wasn't happy with me but if I chose not to compete anymore then I wouldn't know what to do with myself.  I felt like I would lose my purpose in life, and then it hit me.  I wasn't nervous about making an appointment with a specialist, I wasn't nervous to stop competing for a little while, I was nervous to LIVE LIFE.  Let's face it, I went from being an anorexic 13 year old who followed a meal plan from the doctors to jumping straight into the competitive world of bodybuilding and again, following a strict meal plan.  I don't think I ever really let my eating disorder go...I let it hang on for too long.   

I set up an appointment to meet with Jody, a holistic health coach who also specializes in adrenal gland fatigue.  She diagnosed me with adrenal gland fatigue and SIBO.  She saw the look on my face and explained it in layman's terms.  She told me from years of starving myself, of not having regular periods, and over-training - my body had had enough.  My digestion slowed way down so it was hard for me to break down my food and get nutrients which is why I was constipated, bloated, and tired.  She then asked me when the last time I ate to fuel my body.  "When was the last time you intuitively ate?"  I told her I ate quite a lot and up until a few months ago I was fine.  She replied, "that's not what I asked you.  I know you have followed meal plans before but, when was the last time YOU ate because YOU were hungry?"  I sat there and thought about it.  "About 11 years ago."  

My diet as a kid may not have been as clean as it is now but I ate when I was hungry and stopped when I was full.  I ate carbs, protein, fats, veggies, and fruit.  I also ate chocolate, cupcakes, ice cream, and cookies.  I had balance.  I danced 4 nights a week, had soccer 6-7 days a week, and had gymnastics twice a week.  I never had digestion problems (unless I was sick) and I slept like a baby.  So what changed?  My mindset towards food and myself.  Once I turned 13 and began comparing myself to everyone else, it all went downhill.  I felt "fat" so I needed to loose weight.  I needed to go on a diet.  But instead of cutting out some of the junk food, I just cut out everything.  I stopped fueling my body for what it needed to do.  I began monitoring my meals and eating by the clock.  Every 4 hours I would have some veggies or fruit BUT not a minute before 4 hours.  I was relentless.  It didn't change much when I started competing either.  I ate more, a lot more than I did before but I still ate by the clock, would freak out when I didn't eat out of tupperware, and cried when the scale went up.  Sure I felt stronger, more energetic but I still hated my body.  I still punished myself everyday.  

Deciding to take a break from bodybuilding was extremely hard.  I "slept" on it for a long time.  I talked it over with my parents and my friends but in the back of my mind I knew my body needed a break.  I needed to take my health seriously, I needed to listen to my body, and I needed to learn to love myself.  It's been about 3 months since meeting with Jody and training with Kyle and I feel so much better.  I still have bad days, or flare ups but my health has improved immensely.  What's changed?  My mindset.  I'm still eating clean and staying away from foods that hurt my stomach (literally hurts) but now I'm eating when I'm hungry and not when the clock tells me to.  I'm eating to fuel my body so I can get through tough workouts and so I can accomplish all the goals I have for myself.  But in the end...I'm learning to accept myself for who I am and not what the number on the scale says.  I''m still a work in progress but that's okay.  Progress is more important than perfection anyway.  Stay strong & LOVE YOURSELF!

xoxo Torinator

stay on TRACK

On the Right TRACK

Here are a couple tips & tricks I use to stay on track!  I get asked a lot about how I stay so disciplined with my diet & how I make the right choices when it comes to food. So listed below are my tips & tricks!  Enjoy J

1.       Drink lots of water!

Our body needs water for very important bodily functions like digestion, metabolism, bowel movements, temperature regulation etc.

2.       Don’t eat the same thing every day

This is probably the number 1 reason people can’t stick to a diet or meal plan.  They eat the same thing every day, at the same time.  I definitely have staple foods in my diet that I stick to BUT I also incorporate new things.  Eating salad with grilled chicken every day for lunch & dinner will get old & temptation will start to set in.

3.       Change the way you cook your food

Instead of grilling your chicken ALL the time try baking it or using a slow cooker.  Do you do roasted sweet potatoes a lot?  Try boiling them & mashing them!  You can even do this with veggies.  Roasted cauliflower or broccoli with lemon juice…delicious!  Switch up the spices you use, get different types of cooking oils like coconut oil, macadamia nut oil, sesame oil etc. 

4.       Figure out if you’re a volume eater

What does that mean??  Well do you enjoy eating bigger meals or are you more of a snack-er?  For example would you rather load up your plate with lots of veggies, a lean source of protein & a complex carbohydrate OR do you want to eat less at each meal but more frequently?  This can also depend on your work schedule.  Personal trainers, hair dressers, nurses all usually don’t have an hour long break so they might grab a handful of nuts or piece of grilled chicken between clients. 

5.       MEAL PREP

This one is pretty self-explanatory… Pick one or two days a week (depending on your schedule) where you have some time to cook for yourself.  Yes, it takes some time to do, especially when you first start out BUT you get better & better!  What I do is cook all my protein, veggies & carbohydrate sources in one day.  Cut it all up, put it in baggies or tupperware & stick it in the fridge.  If I know I have a really packed few days & won’t be home for hours I’ll pack all my meals the night or day before.  It takes the guess work out of the equation & the temptation to eat a candy bar for lunch.  TRY IT…you won’t regret it J

6.       Listen to YOUR body

If you didn’t notice I really tried to stress the “your.”  EVERYONE is different, I can’t say that enough.  Some people have super-fast metabolisms & are hungry every 2-3 hours.  Other people eat closer to every 4 hours but the point is YOU have to LISTEN.  Hungry?  Eat!  You can never go wrong reaching for a lean protein source & a healthy fat.  Chicken & avocado, a whole egg, steak tip salad with olive oil etc.  Fats don’t make you fat.  Eating an excessive amount of carbohydrates & processed foods do.  But like I said before, your body is special in its own way & knows what it needs so LISTEN TO IT.

7.       Spices

Bland food is boring, use sodium free spices on your chicken, steak & fish.  Add cinnamon to your oatmeal & sweet potatoes.  Hot sauces & mustard are all low calorie so add some SPICE to your life!

8.       Eat every few hours

This is very important to keep your metabolism burning.  Think about it…if you don’t add wood to a fire what happens to it?  It starts to go out.  Your metabolism runs similarly.  If you go 6 hours without eating your metabolism begins to slow down which is not a good thing for calorie burn & digestion.  So my advice eat every 3-4 hours.  I mean if you’re stuffed then don’t eat but every few hours. Again….if you’re hungry eat! 

9.       Eat breakfast…seriously

10. Substitution 
Switch up the ingredients in your favorite “unhealthy” meals.  Love lasagna?  Take out the ricotta cheese & replace it with cottage cheese.  If you want to go SUPER healthy replace the pasta with zucchini slices or eggplant.  Eating healthy can be FUN but sometimes you do have to be creative & think outside the box.

  
11..  Treat yourself

Craving sweets?  A glass of wine or beer?  Have a little bit.  You can still eat the “not-so-good” food you love just NOT every day or every meal.  If you constantly deny yourself & go months eating the same/similar foods then you’re going to start to get the urge to “cheat” & guess what??  That’s normal & part of life!  Eat your broccoli, chicken, sweet potatoes but don’t deny yourself a cookie.  Life is all about BALANCE & MODERATION.  Enjoy it.  Exercise, eat well & LIVE. 

Stay strong & lift on xoxo #torinatortakeover