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Jillian lost 89 pounds

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Today’s weight loss success story: Jillian lost 89 pounds by working out regularly and eating healthier.

I went on a diet and exercise regimen in 2011. No fad diets or surgeries. Just eating healthier and exercising. I’m still working on my fitness but I went from 244 pounds to 155 pounds currently.  I started using the My Fitness Pal app to watch my calories.  I also researched a lot of information on the internet about the best way to go about things. I started working out with “Dancing Off the Inches” videos.  Then I switched to going to the gym. I now go to the gym 5 times a week.

I was motivated by few things. One, my mom passed away at only 41 years old due to diabetes. Two, I just was not happy with myself and I wanted to feel good in my skin. The reactions I got from family and friends kept me motivated. I also started this plan with my best friend so we also kept each other motivated. I completely changed the way I ate, stopped drinking pop, but still allowed myself cheat meals with my healthy eating.

Jillian weight loss

What Is A Raw Food Diet or Being Raw Vegan?

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what is raw foodThe Raw Food diet is exactly what it’s name implies. A raw food lifestyle is also known as raw veganism.  Raw foodists eat uncooked fruits, veggies, nuts, seeds, etc.  Let’s go a bit deeper…

Technically, the food can be heated, although not over 115-118 degrees Fahrenheit (recently I’ve read as much as 120 degrees but I don’t agree). Roughly 80% of the food consumed when you are raw vegan is raw fruits and vegetables.  Nuts, seeds and sprouted grains and legumes make up the remainder. While most raw food devotees are vegetarian or vegan, there are also some that consume raw, unpasteurized milk products and eggs. I don’t agree with that due to issues with commercial cooking and pathogens in unpasteurized milk or dairy that could make you sick.

Although not originally designed for weight loss, far less calories are consumed on a raw food diet than on traditional cooked diets, so participants generally lose a significant amount of weight.  Long term raw vegans are generally lighter weight than the general population. There are other health benefits that can go along with this lifestyle. Studies have shown that cholesterol and blood pressure levels are much lower among raw food enthusiasts (vegetarians and vegans). Because fats and sodium are kept at practically zero, the entire cardiovascular system benefits. There is some risk of several types of cancers are prevented or greatly reduced by consuming raw vegetables, especially the Cruciferous family, cabbage, broccoli, etc.

At the backbone of the raw food movement is the belief that food loses vital nutrients and enzymes during the cooking process. A traditional stove and oven are not needed for this way of eating. A high quality blender, food processor and a dehydrator are the main appliances needed for food preparation. The should be of high quality and have many varied setting and accessories as they will be used constantly.

Be prepared to spend a lot of time prepping food. There are a lot of ways to prepare raw food in creative, ingenious ways, but all that planning chopping, blending and crisping takes time. Although many aspects of this way of eating are positive, some medical experts are concerned about the amount of vitamin D, calcium and B12 not easily attained with this diet. For this reason, supplements are highly encouraged. A vitamin 12 supplement is a must and you have to educate yourself so that you are getting enough essential nutrients.  Because of the restrictive nature of this diet, it is not recommended for children as it as it may not contain enough nutrition for optimum growth.  If also can be problematic for people who have had eating disorders and may be drawn to the concept of eating a very limited diet.

While some proponents of the raw food movement are very strict, many feel that there can some leeway and that every person is the best judge of what he or she can tolerate and live a healthy and robust life. Many feel that “A little raw is better than no raw at all.” There is a lot of information and support available, both in book form and online, to those seeking to investigate deeper into this way of eating. Advice on how to ease into it and what newcomers can expect, as well as recipes that go far beyond a chopped salad and a handful of nuts.

If you’d like to know more about Raw Foods, check out these sites:

10 Healthy Plant-Based Snack Ideas

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It’s Day 16 of our April Weight Release Challenge!  Today I want to share some plant-based snack ideas with you.  I know that you may not be a vegetarian, but there are some benefits to eating like one.

plant based snacksStudies show that people who primarily eat fresh plant foods and exercise enjoy improved psychological health and lower body fat on average than those who don’t. Healthy vegetarian snacks can boost mood and help reduce stress related issues. They can also lower blood cholesterol, and strengthen cardiovascular function. Below are some vegetarian snacks for those who want to add more plant-based foods to their healthy lifestyle.

Avocado Salad – Avocado helps reduce certain skin conditions, as they appear to help decrease inflammation and stimulate collagen repair. In France, avocado is mixed with natural herbs and soya bean, and given as prescription drug.  Check out this great recipe…and this one.

Walnuts and Flaxseed Mix– These foods are rich in the omega-3 fatty acid, alpha linolenic acid, which is crucial in helping decrease inflammation. This mix is a good alternative for fish oil and supplements.  Add dried fruit and other nuts for homemade trail mix.

Orange and Apple Fruit Salad – Vitamin C, dietary fiber and folate in these fruits are found helpful in lowering urate levels (which can contribute to gout, arthritis and kidney stones) in a study conducted by medical researchers. Vitamin C in orange is an anti-oxidant that can prevent the breakdown of food into free radicals. People who ate the least amount of Vitamin C rich foods were twice likely to develop inflammation compared to those who ate the most.

Vegetables with Extra Virgin Olive Oil / Balsamic Vinegar Dressing  – Consumption of both vegetable and olive oil is associated with a lower risk of rheumatoid arthritis, according to a large study. Using oil and vinegar instead of traditional dressing will help you to

Dry Cranberries – Cranberries are one of the most researched foods for the prevention of UTI in women. They are also good source of vitamins and minerals. They also inhibit the growth of E.coli bacteria in the body.

Stuffed Mushrooms – There is a growing evidence that a calorie-restricted snack that is low in carbohydrates is more effective in treating weight-gain related symptoms than the conventional diet. Mushrooms contain selenium (good for the bladder) and vitamin D. Mushrooms are also low in calories.

Bean Salad or Soup – Fiber works wonders to add the bulk and water your body needs to stay regular. People who consumed more than twenty grams of fiber are more physically active than others. One cup of bean salad is a great way to get fiber every day as well as protein.  You can add bouillon cubes for more flavor in soups.  Add tofu for additional protein in salads.

Almond Snack – Eating a snack with protein as opposed to sugar before and during vigorous exercise can give a lasting energy. Think a handful of almonds instead of energy drinks before going to gym.

Hummus – Hummus is a great replacement for dairy-based or sweet dips.  You can dip whole wheat crackers, breads and fresh vegetables in it.  You can find hummus with a variety of ingredients like peppers and spinach.  Since it’s made with chickpeas (aka garbanzo beans), hummus is a great source of fiber.  Fiber helps your body regulate sugar levels and keep cholesterol low.

Peanuts – Research has shown depressive behavior associated with poor zinc intake. Peanuts are a good source of zinc as well as other minerals that the body needs.

Nijah lost 50 pounds

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Today’s featured weight loss success story:  Nijah lost 50 pounds over 15 months, and says she did it without “dieting”.  She focused on creating a healthy lifestyle.  Here is what she has to say about her transformation.

“If anyone thinks that losing weight CAN’T be done without dieting, then look at ME!!!

On the left is me at my highest of 294.6 pounds. I was tired of carrying around all that baggage so I decided to give healthy eating a try AND stick with it. 15 months later, I am down 50 pounds and I intend to keep going. I eat real food and I am NOT on a diet. I am mindful though of what and how I eat. I have dessert but only once a week, and when it’s time to workout, I give it my all!!!

I’m very proud of my progress so far, and don’t intend to stop!!! (The right picture is me currently down 50lbs, weighing 244.6) Is it easy? NO, but anything worth having is worth fighting for!! I strive each day and I know that with each workout and healthy choice in eating, I am getting closer to my goal!!

I hope I have encouraged someone, as your page does!!! I’m thankful for this page and YES, I AM A BLACK WOMAN IS WHO IS LOSING WEIGHT! *POW*”

Nijah weight loss story

Update Nov 2013: Nijah wrote to us to let us know that she has maintained her weight loss.

“The left picture (below) was taken in June 2012. I remember looking in the mirror and feeling so disappointed at the fact that I had “let myself go”. I was almost 300 lbs and hated taking pictures!! I’m so thankful though that I took this one and didn’t delete because it’s a reminder of a place where I was and one in which I never want to return. I was overweight, young and depressed.

In doing some soul searching, I found out that my weight loss stemmed from low self-esteem and negative body image. From that day on, I made a vow to myself to love me and show it by taking control and holding myself accountable. I started cooking my own food (mostly baking) and limiting my salt and sugar intake. I still get to indulge but not as much or as often. I walk and also work out using the Just Dance games for the Wii, The Biggest Loser DVDs, and my ultimate favorite which is Hip Hop Abs with Shaun T!

I haven’t reached my goal weight yet, but I am proud to say that I have maintained my 50 pound weight loss! I am also empowered to say that I kicked that monster of low self-esteem in the BUTT!!!  So, my story is to be continued. In the meantime, I’m enjoying the journey and also encouraging people everywhere I go!”

Nijah weight loss photos

 

 

Hidden Sugars – 3 Foods that Contain More Sugar Than You Think

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sugarEating a clean diet paired with exercise is the key formula for reaching optimal health. Living a healthy lifestyle, not only positively impacts an individual’s physical wellbeing, but their mental wellbeing, as well. It is okay to splurge once in a while, and give into a sweet craving, but foods that are packed with sugar should be consumed sparingly if at all. Today I want to highlight three foods that are considered healthy but can be packed with a sugar.  These three foods can be high in sugar or artificial sweeteners, but there are healthy alternatives and options for them.

Pre-Made Smoothies – These delicious drinks are an obvious sugar source since they are generally made with fruit, but natural fruit sugars are not an issue.  It’s the white sugar, corn syrup, artificial sweeteners and other additives that give it sweet flavor that is the problem.  Some individuals guzzle down pre-made or smoothie shop smoothies daily, without understanding the true nutritional facts or what is really in the ingredients.  For example: Some smoothie shops use frozen fruit that has been sweetened with sugar or they add things like vanilla frozen yogurt to your smoothie.  Smoothies that are packed with extra sugar can be as unhealthy for an individual as eating a cheeseburger and fries in terms of calories and added chemicals. Another thing used to sweeten smoothies is commercial juice which is used as a base, and some will even use syrups to make the smoothie taste sweeter. In order to make a healthy smoothie, you should focus on fresh fruits, fresh veggies, unsweetened greek yogurt, healthy protein powder and fresh ingredients.  Instead of using juice as a base, opt for filtered water.  You can also add things like honey, stevia or agave in moderation for added natural sweetness if you choose.

Instant Oatmeal – These convenient packages can be filled with sugar in order to help with taste. When choosing instant oatmeal, look at the packaging and see the amount of sugar used. Some of the numbers may scare you. Opt for instant oatmeal with no added sugar and sweeten it yourself during preparation. Look out for those brands that claim to be low sugar but use artificial, diet sweeteners.  A delicious recipe is to melt a banana and natural peanut butter into non-instant oatmeal, creating a healthy sweet meal.  You can also use other fruits, honey, etc.

Microwavable Meals – From a healthy diet friendly to pure junk food, these meals take up a majority of the freezer section at your local grocery store. The nutritional numbers on the back of these freezer meals, from healthy to downright terrible for you. Even the diet-friendly meals have large amounts of sugar (and an abundance of sodium, but we are talking sugar right now). For example:

  • Healthy Choice Sweet & Sour Chicken – 29 grams of sugar
  • Kashi Sweet and Sour Chicken – 25 grams of sugar
  • Healthy Choice Sweet & Tangy Chicken BBQ  – 29 grams of sugar
  • Lean Cuisine Beef Chow Fun – 18 grams of sugar

One reason, sweet sauces used to improve the taste.  Consuming a large amount of this kind of meal can be detrimental to one’s health and waistline. Before snatching that quick meal, take time to read the package. If the meal is high in sugar and sodium, look for a better option, or choose to make a salad instead (Add some chicken for protein if you like, but skip the sweet dressings). Salad ingredients can be just as affordable and effortless to throw together as popping a meal in the microwave.

There are plenty of other foods out there that pack a large amount of sugar. For an individual to take charge of their health, they must educate themselves on healthy nutritional numbers to follow as well as always take the time to check the food’s nutrition label. Individuals who do not educate themselves on the nutrition of the foods they consume have a higher chance of gaining weight and running into weight-related health issues in the future.

Krystle lost 115 pounds

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Today’s featured weight loss success story: Krystle lost 115 pounds.  She credits changing her eating habis and eating 1300 calories per day.

“I did it the natural way.  No surgery! I took the before picture in May 2012 and the after picture in February 2013 with a total weight loss of 115 pounds!  I just had to make the decision not eat the things I ate before.  I changed my diet to 1300 calories a day. Trust me, it wasn’t easy but I had to dedicate myself to making healthier choices. I think my biggest motivation was my kids and trying to prove to myself that I can do it without the surgery.  Dedication! That’s the secret.”

Krystle weight loss success

Let’s Support Each Other – No Negativity

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Ladies, we have to support each other on our weight loss journeys. When another sister drops pounds, we can’t just react with negativity, jealousy or criticism. We each have our own journey…the old fashioned way, various weight loss plans, weight loss surgery, etc. Weight loss is not easy. It can be a long process that has highs and lows. The last thing any of us need is unnecessary negativity. Speak love. Speak truth. Speak Encouragement. That is what we do best. Negativity is not the norm for black women. It is the exception. We have always been there for each other.

BWLW Rule #110 – Lifestyle Change, not a 30 day diet

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Join the BWLW March Weight Release Challenge and commit to changes that can help you build your new lifestyle!

Each month we commit to new challenge goals so that we can develop new habits than will help us to get to a healthier lifestyle. We commit to new goals because we want to challenge ourselves to eat better and exercise. We know that each one of us must embrace what works for us as a lifestyle if we want lasting, sustainable weight loss. We must Commit for the long haul, not just for one month! Are you in?

March Challenge

LaTasha lost 54 pounds

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Today’s weight loss success story: LaTasha lost 54 pounds by working out and using Weight Watchers.  She wrote us to say…

“Here is my story: I decided to embark on a healthy living journey back in 2011. I make better eating choices (using Weight Watchers) and I work out 5 times a week. I knew dieting wasn’t for me because I needed life long changes. Below is my pic of progress. Although my weight is fluctuating now because I am toning more, I have lost 54 lbs!

I had to make a lifestyle change. Why? I went to get a physical and the doctor was seriously SHOCKED that I didn’t have any illnesses…no diabetes, high blood pressure, nothing. I’ve seen what these illnesses have done to my family. There is too much in life I can’t control, eating better…I can control that.

I decided to research some healthier options of living (notice I didn’t say DIET). I stumbled upon Weight Watchers…a program where I can eat the same foods I always ate, but in better portions and better contents within. This journey I have been on has changed my life. It really is a mental shift. You see, dieting…doing temporary things to lose weight can lead to temporary results, but eating healthier, making a true lifestyle change is where the longevity of weight loss resides.

So what do I do? I go to the gym 5 days a week for at least an hour and I stick to the plan of Weight Watchers. I eat between 5-6 times a day, small portion meals. Breakfast, Lunch, Dinner and 2-3 small snacks in between. What is important to remember is if you starve your body, only eating a couple of times of day, your body will hold on to the food thus making it more difficult to lose. But eating more often (quality meals:fruit, veggies, protein, etc.), your body will learn to release that food essentially building your metabolism a bit. I have now lost 54lbs since I began my journey…and counting!!!!

Latasha weight loss

 

 

Ada’s Rules: 3rd set of book club questions – Soul Food and Old Lovers

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Hey BWLW Fam, 

Ada's RulesHere is our third set of bookclub questions for Ada’s Rules.  This book is the BOMB!  I hope you feel the same way.  Give your answers in the comment box.  Let’s discuss!

Soul Food. Ada loves food in general and soul food in particular. Over the course of the novel, she becomes a food culture revolutionary.

  • What are some of the changes she makes in her own eating to affect change?
  • What are some of the changes she makes in her community to affect change?
  • What is the George Washington Carver diet?
  • Ada’s primary exercise is walking in her neighborhood. How does her new habit—a daily walk–influence her community? How does it influence the way she and her daughters celebrate birthdays? How does it allow her to make new friends?
  • Does Ada get too small?

About Matt Mason: Over the course of the novel, Ada contemplates an affair with her old college beau ,Matt Mason.

  • Did that shock you? Why?
  • Do you think Ada ever really intended to sleep with Matt Mason or do you think she only dreamed about it to motivate herself to change?
  • Matt Mason and Preach are about the same age and they went to the same college. But there’s a sense in the novel that Mason embraces a kind of “New Black Aesthetic” while Preach embraces “old-school black values” How does this effect each man’s sense of what is beautiful in a woman?
  • Have you ever been inspired by a fantasy to undertake action in real life? For example, have you ever imagined yourself on stage at Carnegie Hall to get yourself to practice the piano?