Update 5/1 – The April Contest is now closed.
Kim Northen Littlefield
Hey Ladies, It’s time for our April Weight Loss Challenge! April 1-30, we will focus on adding more REAL food to our daily diets. What does that mean? More unprocessed food and less highly processed food. We will be reading food labels and looking at the amount of chemicals and additives in our food. This also means that because we will be eating and drinking less food that may be contributing to our weight issues and perhaps hindering our health. As always, we will also be accountable to our BWLW sisters by checking-in each week on Facebook and our Online Community to let each other know how you are doing. AND…BWLW is sponsoring a contest this month. Details Below!
What are you committing to this month?
Exercise Challenge: Our exercise goal will be to do some form of CARDIO exercise 5 times a week for a minimum of 30 min. If you do more, that’s even better. We are committing to get our burn on and melt away some fat. Walking, running, treadmill, spinning, dancing, workout classes, Zumba, Beachbody…it’s your choice.
Eating Challenge: REAL FOOD CHALLENGE – This month we will avoid 5 things:
- Fast Food/Restaurant Food
- Bleached White Sugar, High Fructose Corn Syrup and other concentrated, chemicalized sugars.
- Bleached White Flour products
- High Sodium Foods
- Highly chemicalized food and drinks- Food that is more so from a lab then a natural source. Food that magically tastes good after sitting on a shelf for 6 months. For example, that means avoiding candy, sugary drinks, artificial sweeteners, soda, American cheese, white flour pasta, etc.
We are going to replace these 5 things with Real Foods
- Homemade Green Smoothies
- Freshly Made Juice – Unpasteurized juice
- Fresh Fruit and Veggies – frozen without extra salt, sugar or sauces is good too.
- Lean Meat
- Whole Grains and Unbleached Flour Products
- Good Dairy – Low sugar. Without a lot of additives (coloring, sugar, etc).
- Water – Purified water
RECAP OF OUR EATING GOALS:
- Identify highly processed or chemical-laden foods you will avoid in April. I suggest that you eliminate at least 5 foods that fall into this category.
- Identify real foods you will replace these foods with.
- Meal Replacement – Replace one meal per day with a freshly made green smoothie or freshly made juice.
- Bonus: You can replace up to TWO meals with smoothies. Drink at least 24-32 oz of smoothie to replace a meal. Drink more if you need to. The key is to be full.
- Read food labels and educate yourself about what you are putting into your mouth and to ensure that you are eating natural foods as much as possible.
Great Tip from Prevention.com: Shop the perimeter of the grocery store – “Most whole, natural foods are on the outside aisles of grocery stores—that’s where the produce, dairy, and meat sections usually are. As you go deeper into the center of the store, you encounter more processed and packaged food. “Find the stuff that spoils,” suggests nutritionist Johnny Bowden, PhD, author of The Most Effective Ways to Live Longer.”
Also, How do you know if a food is processed? “It’s the easiest way to distinguish a “clean” food from a highly processed one. Think about it: A head of lettuce has no label (totally natural), while a bag of ranch-flavored corn chips has a dozen or more ingredients (highly processed). Instead of eliminating all processed foods, study the labels on the packaging and choose those with fewer and simpler ingredients (avoid hydrogenated oils, artificial flavors and colors, stabilizers, preservatives, excessive amounts of fat and sodium, and added refined sugar).”
- Find the low calorie version of your favorite high calorie foods.
- Cheat Days: If you are going to eat something high calorie or processed, pick the highest quality. If you are going to have a burger, don’t just have the fast food or carryout version. The quality of the ingredients matters.
- Real food has nutrients – Look at how much protein, fiber, and vitamins a food has compared the amount of saturated fat, salt, sugar, and preservatives/chemicals are in the food. Ask whether the food as any nutritional value or is it just sugar, fat, salt and carbs?
Reading List – There are tons of books and free, search-able information online that can help you to eat more natural, unprocessed food. I encourage you to do a search and find tips and recipes that work for you. Here are some resources to get you started:
- 101 Juice Fast Recipes – Just $1.01 – Great book by African American Juicing Diva, Carla Douglin
- BWLW Founder, Ebony “Ajima” Jackson’s E-Book “Drink Green Smoothies: A Beginner’s Guide with 80 Great Recipes”
- Book of the Month: Salt Sugar Fat: How the Food Giants Hooked Us – NY Times Bestseller – “From a Pulitzer Prize–winning investigative reporter at The New York Times comes the explosive story of the rise of the processed food industry and its link to the emerging obesity epidemic. Michael Moss reveals how companies use salt, sugar, and fat to addict us and, more important, how we can fight back.”
- Article – “8 Ways to Avoid Processed Food” and Free “Real Food” Meal Plans for busy families – 100daysofrealfood.com
- BalancedBite’s The 21-Day Sugar Detox Program
This video is a great example of why you should focus on real food and not processed food when you are trying to lose weight.
April Challenge Contest – Enter Today on Facebook – April 1-30Update 5/1 – The April Contest is now closed. Winners will be announced shortly.
Visit our Facebook Page to enter this Contest! – We are sponsoring a contest this month.
- One person will win a NutriBullet: The Superfood Nutrition Extractor®.
- Ten people will win downloadable copies of BWLW Founder, Ebony “Ajima” Jackson’s E-Book “Drink Green Smoothies: A Beginner’s Guide with 80 Great Recipes”
Check out the full contest details here.
This promotion is in no way sponsored, endorsed or administered by, or associated with, Facebook. You are providing your information to Black Women Losing Weight and not to Facebook. The information you provide will only be used for communications related to this contest.
NO PURCHASE OR PAYMENT OF ANY KIND IS NECESSARY TO ENTER OR WIN. A PURCHASE WILL NOT INCREASE YOUR CHANCES OF WINNING. ALL FEDERAL, STATE AND LOCAL LAWS AND REGULATIONS APPLY. VOID WHERE PROHIBITED OR RESTRICTED BY LAW.
One Entry per person. Entries that are lost, late, incomplete, misdirected or altered for any reason, including hardware, software, browser or network failure, malfunction, congestion, or incompatibility will be ineligible. Only legal residents of the fifty (50) United States and the District of Columbia who are 18 years of age or older may enter and participate in the Sweepstakes.
Contest. The contest begins at 10:00 A.M. Eastern Time (“PT”) on April 1, 2013 and ends on 11:59 P.M. EST on April 30, 2013. The Winner will be notified by email. If the winning Entry is discovered to be invalid for any reason prior to delivery of the Prize, or if the Winner cannot be contacted or does not respond within ten (10) business days, an alternate winner may be selected, at the sole discretion of the Sponsor. If there is no winner by the 30th day after end of contest, no further winners will be chosen. The name of the Winners will be posted on the Black Women Losing Weight Blog located at http://www.blackweightlosssuccess.com on or around May 1, 2013.
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