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Yeah!
Welcome to Tighter in 30 Days, the Gluten, Sugar and Dairy-Free Challenge!
I am so excited about this. I know that I have been talking about this since January,
which by the way I'm assuming if you're watching this you probably know me, get my emails,
or follow the Facebook page. But just in case you randomly stumbled upon this, my name
is Liz DiAlto, over from lizdialto.com. I've created a product called, “Tighter in 10
Days,” and in the month of January I decided to go on a gluten, sugar and dairy-free diet
for a number of reasons that I'll get into a little later on. But typically, I specialize
in teaching really busy women how to make health and fitness an efficient and effective
part of their life, fit it into their schedule so they don't have to be counting calories,
obsessing over everything they eat, or working out for several hours a day.
So that's my mission: to teach women how to get in shape around all the other crazy things
they have going on in their lives. For this challenge though, I'm opening this up to the
gentlemen as well, because this is not just female specific, you know, this is something
that can really benefit anybody.
So that's just a little bit about me, and I’m gonna again, like I said, get into why
I'm so pumped to share this with you. I know some of you have been commenting on the
Facebook page, asking me about this. I’ve been getting emails, like almost daily emails
and Facebook messages from people, “when is this program going to be out,” so I'm
really excited to finally be getting this information to you.
So here's the agenda for today. I'm gonna talk about, you know, why I decided to do
this myself and also why I created the 30-day challenge. I'm gonna get more specifically
into what gluten, sugar and dairy-free actually mean, because I know over the course of my
30 days in January I was getting tons and tons of questions on the Facebook page, and
then I'm going to walk you through exactly what I did.
So by the end of this little workshop here you're gonna have a much clearer understanding
of how to do a gluten, sugar and dairy-free diet for 30 days. And I've also put together
some program options in case you are not the type of person that wants to wing it and you
want some actual help from my experience that I could put you on the program.
So check this out, I want to start out by letting you know, this sh*t works, baby! And
like all of my programs I wanted to test it on myself before presenting it as something
for you to do and I decided to do this for a lot of reasons and I'll talk more about
it later, but for now I’ll just tell you that over the course of the fall, I was actually
really tired and I know my version of tired is probably other people's, you know, energy
bursting through the roof. But I was a lot more tired and sluggish than I usually am.
I wasn't working out as much. And you know, I also met some really cool people this
fall, a couple of whom had done diets like this and gotten some amazing results. So
I was totally inspired by those people and I was also just being a little lackadaisical
about my own program. Like if you look at me here on the left, you can definitely tell
the difference between Day 1 and actually this not Day 30 on the right, it's Day number
28 is when I took this picture. But you can tell on my abs, you can see the difference
in my arm, my thighs are leaner and I didn't just do this for the look, I also did it to,
you know, get some energy back and you know, kind of test myself. I wanted to deal with
some cravings. I noticed that when I'm working a lot and I'm really busy I don't stick to
my healthy eating habits as well as I should. So it was really to just overall kick my
lifestyle into a cleaner gear, that's a lot more conducive to what I teach to you all
the time and I'll tell you later how I felt before, during and after and how the month
went, because what was cool about this and the whole reason I created this program, is
because as I was talking about my experience, I noticed how interested all of you really were
and how many questions you had. And some of you already took it upon yourselves to start
eliminating gluten, sugar, and dairy from your diets and are getting some pretty cool
results.
I get messages all the time, here's just two: “Just started this along with my gym regime
and incorporating the gluten, dairy and etc. free eating habits which I started pretty
much mid-January, so between Liz and my trainer I'll prevail! FYI lost 11 lbs so far!”
So we have people, down eleven pounds... I got this message:
“Hey! So I am on day 8 on this "detox" and I am finally feeling awesome. Not having
gluten has been the hardest, but you have given me so much motivation that there is
nothing that can stop me now.”
And I love getting messages like this because again you know that’s why I do this stuff.
I want you to be able to get better results and understand your bodies more and you know,
live a healthy, awesome lifestyle that gives you the energy to do the things you want to
do and also the confidence and the self-esteem to be really excited about how you look and
feel walking around in your own body.
So let's get started with the information, I hope you have a pen and paper to take some
notes. What does gluten, sugar, and dairy-free mean? I wanted to start out with gluten,
because that's probably the most complicated, and if you're anything like me, you probably
never even heard of gluten, before like a year or two ago when I noticed it really becoming
this mainstream thing, you started hearing about people having gluten sensitivities or
celiac disease, and there are obvious places where you find gluten, and you know, I remember
when I first looked this up, hearing that gluten was basically found in wheat, barley
and rye. But it gets a lot trickier than that and it’s in a lot of other hidden things,
so it’s not just bread, cereals, pasta and anything with like white wheat flour, barley,
or rye, it can be a lot of different places as well. And there’s also something to
be concerned about like cross-contamination. So some things don’t have gluten in them,
for example, oats. Oats don’t actually have gluten even though they do have protein
similar to gluten but because fairly often, they’re either transported or, you know,
milled in factories with other products that have gluten, they could be cross-contaminated.
And you know, depending on how sensitive you are to this, if you even are at all, that
can even matter or maybe it doesn’t. So for someone like me, I don’t really have
gluten sensitivities, so over the course of my 30 days, I continued to eat oats and oat
bran, but you know it doesn’t bother my stomach. It’s not an actual health issue
for me. But if it is for you, you’d want to stay away from stuff like that. So in
the 30-day challenge I go super in depth, I’ll give you an extensive list of everything
that you can pretty much eliminate if you’re worried about gluten being in there. But
just as an overview, you know, gluten is, should really be avoiding any grains whatsoever,
to avoid the gluten itself and also the issue of cross-contamination.
Next is, you know, what is it mean to be sugar-free? I got a lot of questions about this. I’m
mainly talking about fake sugars, and what do I mean by fake? I mean anything that's
man-made, artificial sweeteners... This includes, you know, some people said, well what about
honey? Well honey is sugar, you know, raw or organic, agave, stevia, those things still
count because they either are a sugar, they’re derived from some sugar source or you know,
they’re an artificial sweetener that product the same kind of reaction in the body that
sugar would anyway. So over the course of my 30 days, the only sugar that I actually
did not eliminate was fruit sugars. So if you want to be really strict you can totally
eliminate fruit also, but personally, I did not do that. So I’m talking about all
sugars and sugar-related or sugar perpetuating things like artificial sweeteners as well.
Dairy-free, okay, when it comes to dairy some people get confused, so go by this definition:
“food from the milk of mammals.” So some people hear “milk” and they assume
dairy, so sometimes I get questions, well what about almond milk, what about soy milk,
no. You know those are made from almonds, those are made from soybeans, coconut milk,
things like that. Even though they're called milk, they’re not dairy. But anything
that’s made from milk or milk products like cheese and yogurt, you know, those are all
dairy. Eggs, although they’re in the supermarket in the same aisle as the milk and the cheese
and everything like that, they’re not made from the milk of mammals, so eggs do not count.
Now again, I’m just giving you the basic over here, overview here, all the dirty details
are covered in the challenge but this should just make it a little more clear for you.
Now, to give you an idea what I did, I get a little fired up here, like you’ll see
this, like here’s what I did people, I ate real f*cking food for 30 days, because so
many people overcomplicate things. And at the end of the day they best way to eat, is
to ask yourself these two questions: “Did this grow out of the earth?” and “Did
it come from an animal?” If, unless you’re a vegan or vegetarian, you can eat things
that come from animals, that’s real food, unless, I mean obviously anyone can eat fruits
and vegetables. Things that grow out of the earth, that is real food. And real food
means things that are not processed.
Now, I do want to talk about processed foods because, I mean technically, if you grow a
garden in your backyard, like say you grow tomatoes, say you pull a tomato off the vine,
you bring it in your kitchen, you wash it and you cut it up, well washing it and cutting
up was technically processing the tomato. But obviously, that’s ridiculous that’s
not what I’m talking about here. I’m talking about following rules of thumb like
this, okay, like you see here, Lean Cuisine, that’s like super, super processed and then
there’s things like, Quinoa, which might be processed a little bit but the main ingredient
is the actual thing, Quinoa. If you looked on the back of this Lean Cuisine, there is
tons of ingredients, many of which you can’t even pronounce. So here are some rules of
thumb I like to stick to in terms of setting apart the processed foods from the real foods.
One of them is just shy away from food that comes with layers and layers of packing. So
think about this: the more individually portioned, plastic-wrapped, brightly-colored a package
is, the further the food is away from being a real food. Also look at the ingredients.
In the 30-day challenge, like I said, I'm going to give you an extensive list of things
to avoid, but in general there should be fewer than 4 ingredients and you should be able
to pronounce every single one of them.
So let's talk about the why, why did I do this and why should you do it. And one of
the things is obviously energy. People go through, you know, their days without actually
even realizing how much energy they lack and how sluggish and lethargic they actually feel,
because they're just not use to having great amounts of energy. So if you're a busy Mom
or a busy Dad, if you have a demanding job or if you have a lot of responsibilities,
it's obviously going to be more to your benefit to have energy and to not be distracted by
you know getting tired, having that slump in the middle of the day. So energy was
a really big deal. It's also cool to not have to rely on things like caffeine and coffee
to get that energy boost in the middle of the day.
Obviously there is physique, some people want to lose weight or want to shed fat, want to
be in better shape, I know my clients who I've been training for a long time, we start
thinking about the summer now. You have to understand if you want to be in bikini
shape, if you want to be able to wear sleeveless things and shorts and feel hot and good in
your clothes this summer, it's the end of February right now, it's about to be March,
now is the time to start thinking about that while you have 2 and 3 months before that
time comes. If you don't start thinking about this until May, you might be a little
behind the boat, you might not actually get in the shape you want to be in ‘til the
middle or the end of the summer, so now is the time to be thinking about getting in shape
for summer. And who knows you might have things coming up before then, maybe events,
maybe you’re going to a trip or a vacation, you're getting married, whatever it is but
a healthier diet is more than 80% of the percent of the battle to a great physique.
And I know, lots of times I get questions from people saying you know, I exercise all
the time and I'm not losing any weight, and part of that is most people are not honing
in on their diet. And the cleaner the diet you stick to, the better the results you're
gonna get.
Then there's also the overall health advantages: understand that gluten, one of the reasons
why it's amazing to eliminate gluten from your diet, is because it actually exacerbates
diseases like IBS, Crohn’s, and Colitis. Basically what happens is, gluten breaks
down an important lining in your gut and your digestive tract, that's the first line of
defense for your immune system to destroy bacteria, fungus and other parasites. So
when you're consuming tones of gluten, these natural things in your body that should be
fighting off these bacteria and things like that, are getting broken down so they're not
going to be as effective and you're going to be more susceptible to these various diseases.
As well as in general: gas, loose stools, constipation, acid reflux, stomach cramps,
you know, other really sexy things that people are typically not too excited to have going
on.
Also, sugar: if you google “is sugar toxic?” you're gonna find an array of articles, but
specifically one in the New York Times talking about a lot of the findings that are coming
out, not just we know that over-consumption of sugar can lead to obesity, it's like one
of the leading causes of diabetes and these things are you know, epidemics if not pandemics
in the United States and some other places abroad, but you know sugar also can be really
problematic for a number of other systems in the body. So eliminating that, decreasing
the amount of sugar makes a really big difference. So you know other things: insulin sensitivity,
insulin resistance, there’s just so much crap that could be avoided by just cleaning
up your diet.
And then, you know, there's dairy, the protein in dairy, the primary protein called Casein
causes minor to severe allergies, can result in hives, stomach pains, bronchitis, bloating,
even asthma and a lot of sinus-related issues, a lot of skin disorders, you know, mostly
everyone knows someone who has some kind of skin disorder or had years and years of allergies
and sinus infections and finally they either realized on their own through research, or
a doctor or nutritionist recommended giving up dairy, and then that stuff just goes away.
It's unbelievable that people live with these conditions their whole life and never realize
that it’s dairy that's causing it. And you know something else to consider for dairy,
all other the species that produce milk, you know mothers feed their babies milk, right?
Even humans, mothers breast feed, but after a certain age they stop doing that, right?
So all other animal species. No other animal species other than human continues to drink
milk as adults, let alone the milk from another species, so it's no wonder that it actually
can be so harmful because it's really not a natural thing to be consuming anyway.
So getting back to the why, I want to talk about why YOU. I know the things that inspired
me. You know, I have a couple of friends who gave up sugar, I met a woman in the fall
who gave up all kinds of things: gluten, sugar, dairy, caffeine, alcohol, and got some amazing
results. She was having some chronic fatigue issues, all those things cleared up, not that
she needed to but she lost a bunch of weight, she just looked and felt so much better. And
like I keep saying, it's not just about the looks, it's not just about the need to lose
weight, you might already be happy with your body physically, but you will feel so much
better. And it's also like it says here, an amazing opportunity to get to know yourself
and to get to know your body. So many people have issues with food that they don't even
realize. And some people do, some people know they're emotional eaters or they’re
stress eaters.
One of things I noticed over the course of my 30 days, is that I eat when I'm bored or
when I want to procrastinate. So I was able to really deal with that and find better coping
mechanisms so not only am I not doing that at all or as much anymore, but I'm also a
lot more productive because I'm able to identify when that's going on. And that awareness is
really huge and that something I spend an entire chapter on, in the program for the
30-day challenge. So mentally and emotionally, you're also going to be really proud of yourself and
probably pleasantly surprised because if you've tried diets in the past that were all about
like restriction and based on will power, those don't work and I understand, you're
like, “Well Liz, how is this not restrictive, I have to give up gluten, sugar and dairy,”
but the fact of the matter is, this amazing quote by Maya Angelou, I love this, "If you
don't like something, change it, if you can't change it, change your attitude about it."
So if you can't change the fact that gluten, dairy, and sugar are really sh*tty for you
and are gonna have all these negative impacts on your body and you might really love those
foods, you know, change your attitude about it! Look for the vibrant health you know,
one of my favorite things that happened during my 30-day challenge, I was getting together,
had a girl's weekend with my two friends, Heather and Stella, and they were like, "Have
you been going tanning?" And that's one of things I always hate about the fall and
the winter is being pale and I was so excited that you know my skin was looking like it
had a better tone like I’d actually been tanning, when I totally hadn't been, I hadn't
even been on a vacation. And that was because I was taking much better care of myself with
this gluten, sugar, and dairy-free lifestyle. So I’ll also let you in on a little secret,
I am not gifted with tons of will power. So if I can do this, you can definitely do it.
And the bottom line is, when you want something, you can and you will absolutely make it happen
with the proper guidance.
So that's the overview okay, we talked about why, we talked about what, more specifically,
gluten, sugar, and dairy-free even mean. And you know I gave you an idea of what I did,
I just stuck to real food for 30 days, and it was absolutely amazing when you avoid all
those freaking processed things.
So I want to tell you about the program. Now, some of you might be able to take the information
that I gave you here, run with it and get some great results. But if you were looking
forward to the challenge because you knew I was gonna put it together and lay it out
for you, there's actually 3 options for you. One is to participate in the challenge which
actually starts on March 5th but I wanted to open this up and give you a chance to reserve
your spot in the challenge sooner than that so you could access the information, and really
have like a week or two to prepare and it wouldn't be like super tough to just rip a
band-aid and have to do all of this at once. So I want to give you a little time to you
know, obviously prepare yourself, in terms of like grocery shopping and looking through
the document and getting recipes and stuff like that. But also like mentally and emotionally,
because like I said earlier, people are really attached to their food and their eating habits,
so it gives you chance to kind of ease into it. So you can participate in the challenge,
there's also an option for you to get an extra attention from me personally over the course
of the next 30 days because I know some of you are super self-sufficient, do-it-yourselfers,
you can get the document, get all the information and be able to do it. But some people might
want a little more support than that and a little more interaction with me personally
so that's gonna be an option. And I also noticed when I was going to my 30 days, people
were asking on the Facebook page a lot of questions, not just about what I was eating
but my workout regimen as well. So the third option, in addition to getting the challenge,
the extra attention from me, I will also put together customized workouts for you for the
month also, if you really want to maximize your results. So here's what you get in
the 30-day challenge, you get a "What to Eat" blueprint and that's where you know, over
this workshop just now I gave you an overview, right? I didn't get you all the absolute
nitty-gritty specific details, 'cause I didn't want this to go on forever and ever. So
in the program you get the exact "What to Eat" blueprint, those extensive lists of everything
that you'll find gluten in, what ingredients to avoid, a calendar that you can print out,
a schedule that you can stick to, over 20 recipes are in there for you, an eating out
cheat sheet. So if you find yourself eating out, I mean the likelihood that you prepare
every single meal for 30 days is pretty slim, so there's an eating out cheat sheet, so you'll
know exactly what to order, exactly what to get, so you stick to your plan. Excuse me.
I go through a whole entire section on how to deal with cravings because I know that's
a primary concern and even fear of a lot of people going into a program like this. I talked
about the recipes and then just over the course of the 30 days, I really, I documented, I
was journaling a lot, came up with some miscellaneous tips and secret weapons that really helped
me get through.
So again the challenge starts on March 5th, but you can get access to this as soon as
you know, whenever it is right now that you're watching this workshop. So there's also
a special bonus for the first 30 people to purchase, you will get access to a free workout
video that I've put together, and I know there's a DVD in that product image, you will NOT
get a DVD on the mail, you'll get access to a video that you can download to your computer,
you know which you’ll be able to pull up on your TV if you're tech savvy like that,
but it's a 45 minute workout based on my As*pire class that I originated here in New York City.
“It's a metabolism boosting session designed to tighten and tone your muscles in all the
right places. You'll be jumping, twisting, pulling, reaching and pushing your body to
achieve long, lean, and sexy muscles.” So the first 30 people to purchase are going
to get access to that. I'm releasing this around 5 o'clock on Tuesday, February 21st.
So if you're watching this right now and you want the challenge and you want the special
bonus, I would go ahead and click on that below and get your access immediately because
I know these 30 spots are gonna go quickly. People have been, there was even someone
this morning like, "Oh my god! Did you release this yet?" on the Facebook page 'cause they've
been looking out for it, I know you guys are getting really excited about this. So what
you wanna do right now: scroll down into the text below the video and select the option
that suits you best. Remember you can just participate in the challenge if you're a do-it-yourselfer,
you can opt for a little more attention, check-ins from me, and you can also get the extra attention
and customized workouts for the month to maximize your results. So that's it for the information
here, any questions you might have, head over to facebook.com/lizdialto. Go ahead and
post them on the Facebook page that's the best way to reach me, and I look forward to
kicking off the challenge officially with you on March 5th.