Check out this cookbook from cancer.gov that presents traditional soul food recipes with a healthy twist. Full of simple tips for tasty and nutritious dishes. Visit www.cancer.gov/cancertopics/prevention/down-home-healthy-cooking.pdf
6 Reasons You Should Eat More Veggies for Weight Loss
If losing weight and maintaining a healthy weight are your goals, then you should add as many veggies to your diet as possible. You can eat them in many different forms – from raw to juiced – making them an easy add to your daily diet. Many of the most common veggies are considered “superfoods” and can also increase your health and wellness while helping you lose weight. Here are 6 other reasons why you should eat more veggies to help reach your weight loss goals, and keep the weight off.
Reason #1 – Low in calories
Veggies are some of the lowest calorie foods around, which is one of the reasons why you can overindulge if you like, compared to eating a ton of donuts. As long as you are mindful that you aren’t ruining your calorie count goals with high calorie dips and sauces, you will have found the super snack food that tastes greats, makes you feel full and doesn’t pack on the pounds.
Reason #2 – Veggies make you feel full due to fiber
Veggies are packed with fiber; it is what forms the shell that protects the interior where the vegetable nutrients are. This is good for you as your body not only needs fiber in order to digest those nutrients. The fiber also helps keep you feeling full. Make veggies your go-to snack when you are hungry and between meals and it will be easier to control your portion intake.
Reason #3 – Veggies are full of vitamins and nutrients
Cooked, canned or raw veggies remain the best choice for your vitamins and nutrients each day. Don’t be fooled into thinking that just taking supplements can provide you with what several servings of veggies can. These are natural sources of what our very natural bodies need to be healthy. The body loves nutrients from real food sources (unless you have an allergy or medical issue that inhibits you from eating veggies, of course). No synthetic substitute will do as much for you as the real thing.
Reason #4 – Veggies can crowd out negative foods like fried food and fast food
One great trick to get into the habit of eating more veggies and less negative foods is to begin to replace some of your negative foods with portions of vegetables. Have your fast food fries, but have half of the normal serving and replace that half with a serving of sliced carrots instead. Slowly begin to replace the fast and fried foods with vegetables. Many times we are drawn to the negative foods because they are easy to come by and we like the taste. If you make reaching for veggies as easy, that takes care of one issue. If you also start to make eating veggies a part of your negative meals, the veggies themselves will start to take on the association of a treat – and that takes care of the other issue.
Reason #5 – You can eat large portions of fresh veggies
Eat too much pasta and you will fill full and tired. Eat too much meat and chances are you will feel bloated and heavy. Eat too much dessert and you can just watch your waistline expand. You can’t eat too large a portion of veggies. There are some, like cabbage, that can make you gassy but for the most part there is no harm to eating too much. If you have the urge to snack and much, make it veggies and you won’t have to worry about suffering later from any ill effects or guilt from having indulged.
Reason #6 – Veggies add variety so you don’t feel denied
One of the hardest parts about sticking to a diet is the feeling that you are missing out on all of your favorite foods. It is this sense of denial that leads to cheating and why many diets recommend that you plan to have a cheat meal once a week. The more veggies you add to your diet the more variety you are going to introduce, this can help reduce the feeling of being trapped into eating the same foods every day and keep you on your diet longer. Don’t fall into the habit of only eating certain types of veggies but experiment and find the ones you like. Make those veggies a part of your treat and cheat meal and you will reach your goals even faster.
Kindra lost 61 pounds
Update Aug 2015: Kindra wrote in to let us know that she’s lost 13 more pounds for a total of 74 pounds gone. “I was featured a while ago and I just wanted to give a quick update. I’ve lost another 13 pounds and more inches off my waist and arms and legs. This journey is far from over, but I’m loving every moment of it, working hard and seeing results. I have enclosed another picture that shows where I started from to where I am now. Thank you again for the motivation. Your website keeps me motivated daily, with the women you feature and the women who are active on your page.”
March 2014 – Weight Loss Success Story of the Day: Kindra lost 61 pounds. At 300+ pounds, she was motivated to change the way she felt about herself and her weight while competing in a workplace weight loss program. She provided a lot of detail about her weight loss journey:
What was your motivation?
My Motivation was that I was tired of dealing with back problems and having headaches all the time. I was tired of going to stores and shopping and having to get a bigger size each and every time I went to the store. My motivation was not liking how I looked in the mirror. My motivation was not liking who I was becoming, a depressed overeater and a young woman with no self esteem. My final pity party came when I joined The Biggest Loser contest they were doing for Health and Fitness at work. We had to weigh-in and when I got on the scale and saw my weight was 300+ pounds. I knew it was time for a change. I remember I cried all night long when I went home. I said to myself no more pity and feeling sorry for myself. It was time for me to make a change and take a stand for my life. The Biggest Loser contest was my stepping stone. I went on to not only complete the program I also won the contest. That is how I knew anything was possible I just had to believe in me.
How did you change your eating habits?
I changed my eating habits by cutting out fried foods. I took out white bread and I also gave up sodas. I used the app My Fitness Pal to keep track of the calories that I was in taking. I made sure to eat clean. I ate a lot of fruit and veggies. Ton’s of salads , fish and chicken. Water became my best friend.
What did your workout routine look like ?
I started out with a personal trainer and would go to the gym 4 days a week but eventually a personal trainer became very expensive. I then asked him for advice and I was able to workout on my own . I still continued to go to the gym 4 days a week. I did a lot of cardio which helped me loose the majority of my weight. The treadmill as well as the elliptical became my best friends. I would do one or the other for an hour then I would go and do some weight lifting as well as stomach crunches.
What was your starting weight? 346 pounds
What is your current weight? 285 pounds
How long did your transformation take? It took me 1 year and a half.
What advice to you have for others who want to lose weight?
Just believe in yourself and anything is possible as long as you believe. Also, be patient. We did not gain this weight overnight so it is not going to disappear overnight. Just know all of those sweat and tears are going to pay off in the end.
Megan lost 33 pounds
Zeta Phi Beta Soror Megan lost 33 pounds. She is still working on her weight loss goals, but she wanted to share her progress with us. She has worked hard and it shows.
“Greetings!!! I’d like to share my weight loss. I haven’t lost much, but I’m really proud of the weight I’ve lost. I ballooned up to 330+ pounds. I had zero energy and and I avoided people because I gained so much weight. Now, I’ve lost 33lbs.
I went to my doctor to discuss my options. Actually I wanted surgery, but she wasn’t for that. She did however suggest an appetite suppressant. This medication combined with a low carb/low calorie/ and very little alcohol lifestyle has helped me to lose the weight. I gave up fast food and I now limit my carbs. (Bread, potatoes and pasta). My meals consist mostly of fruits, veggies and lean protein. I walk at lunchtime, just 30 minutes, 5 times a week. Some days, I’ll work out 2 times a day. I still have a ways to go, but I feel a lot better.”
Instagram: @simplymegg1920
Elizabeth lost 78 pounds
Weight Loss Story of the Day: Tall Diva Elizabeth lost 78 pounds by getting active and changing her eating habits. She was motivated by realizing that her health and mobility was being impacted by weighing 300+ pounds. Here is her weight loss story:
“My Name is Elizabeth Izukananneji Chukwudebe and I have been following your page for a while now. I am very inspired by the pictures, stories and tips that I have seen.
I have always been an above average girl, both in size and height. I’m 6′ and now 233 pounds. My weight lifestyle change started in 2011 after my co-workers did a hemoglobin A1C on me at work, just out of curiosity. Result? 6.5%, which is above normal and within the diabetic range. At that time, I weighed 311 pounds and could feel it!!! My knees hurt and my hips hurt, especially going up the stairs and I would have to go up at an angle to elevate some of the pressure on my hips. That was my eye opener. I was only in my 20s!
I got in contact with my other co-worker who is a dietician and she sat me down and told me what needed to be done! I counted my calories, increased my water intake and became active again! Now 3 years, later I’ve lost 78 pounds (so far because I’m not finished yet!). I run in multiple 5K events and I’m aiming towards a 10K in the fall. Also, I picked up playing tennis, I roller skate, play basketball, run, weight lift…just about anything to get my body moving, I’ll do it. If I don’t know how, I’ll learn it!!! I am currently 233 pounds and I feel great! I thank all of the success stories and pictures because they have truly been inspirations as well as my family and friends with their support!”
Amelia lost 54 pounds
Weight Loss Success Story of the Day: Amelia lost 54 pounds and transformed her body. She shared her 5 year weight loss journey with us in great detail. I think that a lot of sisters will be able to connect with her story.
“During my younger years, I was never really an active person and I always managed to stay slim. I ate everything and anything that I wanted. Silly of me to think that would last forever. That all changed when I got in my early 20’s. In 2009, at the age of 23 I was 205 lbs. That was biggest that I had ever been! I started to spiral into depression and I didn’t feel pretty anymore. To make things worse I went through a horrible break up and all I did was eat and sleep. I was ashamed to look at myself in the mirror because I hated the way my body looked. I knew that I wanted to change, but I just didn’t know how. I took every weight loss supplement on the market and nothing worked. I began to get frustrated.
My turning point came when one of my family members told me “You will always be big. It’s just in your genetics and that’s something you cant change”. I was angry at this point. Even though my mother was on the heavier side I refused to believe that this was my final destination. I woke up early one morning because I couldn’t sleep. As I sat on my balcony sipping a cup of coffee, something in my head said to me “Run Amelia”. So, I ran. I was horribly out of breath and achy, but I continued to run every day. There were times when I wanted to give up, but deep down inside I truly believed that IF I was persistent something would happen. I ran and I ran. I ran until I was 15 pounds thinner.
Eventually I stopped losing weight. I hit a plateau and running just wasn’t working anymore. I started doing some research and stumbled across an article about Clean Eating and Body Building. It was then that I changed my eating habits…..and my life. I threw out all of the sodas and processed garbage in my kitchen and started eating more veggies, fruits, and whole grains. I also continued to do cardio and incorporated lots of weightlifting. My body began to transform right before my eyes. In a matter of 8 months, I lost 25 plus pounds.
I am currently 151 pounds. I has been 5 years and I continue to maintain a healthy and active lifestyle by boxing, weightlifting, and running. I hated looking in the mirror, now I can’t walk past ANY reflective surface without flexing LOL.
I would like to say to anyone out there that is not satisfied with their appearance that you CAN change. Anything is possible if you believe in yourself. And never let nothing or anyone tell you what you can not achieve. You can do anything that you put your mind to. Everything that you need is already inside of you. You must take the first step to change your life. It all starts with YOU.”
Instagram: @Lift_with_me1986
Lanitra lost 46 pounds
Weight Loss Story: Lanitra lost 46 pounds. She cites the help and support from a friend who was into fitness as a major motivational factor in her success. Here is what she shared about how she lost the weight:
“My name is Lanitra Wilson and my weight loss journey began about two years ago. I have struggled for years with my weight and I could not find the motivation nor the best plan that worked for me. I truly believe that in life we meet people who will have a lasting effect on our lives. I met a good friend who was totally into fitness and who actually believed that I could loose the weight that I had been carrying for years. Just having someone believe in me and push me when I couldn’t push myself gave me the strength to start my journey. I was also motivated by the fact that I have a 16 year old daughter in which I want to be around to see become a young woman and have a family of her own.
I began working out at the gym initially up to 3 times per week then I was able to increase the number of days to 5 and I actually began enjoying it. My workout consisted of doing intervals on the treadmill and total body weight lifting. As time progressed I concentrated more on cardio and completed about 50 minutes a day and then incorporated light weights. I also began changing my eating habits by cutting out fast food and incorporating salmon, fruits, vegetables and drinking plenty of water.
I still have more pounds to shed but I wanted to share my journey with other women to let them know that they can do this. My highest weight was 271 pounds and I’m currently down to 225 pounds and counting.”
Courtney lost 65 pounds
Weight Loss Story of the Day: Courtney lost 65 pounds. After going through a divorce and a toxic relationship, she was able to reclaim her life and losing weight was a part of that victory. She wrote in to tell us how she changed her life and lost the weight:
“Hi, My name is Courtney. About a two years ago, some very dramatic events happen in my life. I left my husband, was basically homeless and was forced into a relationship I really shouldn’t have been in. I had lost 80 pounds in the previous year and was about 225 lbs. I had become a vegetarian and was working out regularly. However, in this new relationship, I was in a new environment and eventually back slid. I started eating fried foods, didn’t working out and over the course of a year gained over 60 pounds! My pants started ripping, shirts were too little. It was embarrassing but not enough to where I did anything about it.
In July of 2013, I ended that toxic relationship and took my life back. I started walking every day, changing the foods I ate and how I prepared them. I also changed the times when I ate. A month into my new lifestyle, I started using Herbalife. Since then, my life hasn’t been the same. I went from walking to using the Nike Training Club, going to the gym and lifting weights, and even making up my own routines!
Over the last 7 months, with hard work, good nutrition, faith and support, I have lost 65 lbs but I have also gained confidence, self worth, self love and so much more. I have influenced loved ones, friends, coworkers and women I don’t even know! That really touches me because I now have a dream to help others. I feel like this is my purpose. I am currently transitioning into becoming vegetarian again! I am still building the body I deserve. I’m not done, By no means! I hope this reaches someone who doesn’t think they can do it, because I want them to know that they CAN!”
Instagram: @Yentruoctsuj
Janet lost 90 pounds
Today’s Weight Loss Success Story: Janet lost 90 pounds. She gives God all the glory. She wants us to know that getting healthy is a “process” and that she makes a conscious decision each day to stay on track with her goals. She shared with us the details of her journey. Check it out:
“I’am a firm believer that with God ALL things are possible to him that believes! In 2003, I was at my highest weight ever! I was 250 plus pounds. I stopped weighing myself because I did not want to know my exact weight. I was to embarrassed to know.
You ask what was my motivation? Life and my health was motivation. I wanted to live I did not want to die because of hypertension (high blood pressure) or diabetes. Those two diseases runs in my family. I was married and at the time I had two small children. I wanted to live and be here for my family! My excuses were running thin. I kept telling myself I will start a diet tomorrow, I will start tomorrow etc. My tomorrow never came until I was ready to face my today! I had to get real with my self. I was at my lowest. My clothing was a size 22/24. I was experiencing mild heart palpitations, shortness of breathing walking up the stairs, and my body ached! Weight hurts and it’s heavy!!
I began to pray and ask The Lord to help me. I did not want to stay the way I was. I needed to change. My help came immediately. I changed my food portion sizes. I stopped eating out on a large dinner plates. I changed to dessert plate and ate at home. You can not pile as much food on a dessert plate like a dinner plate. Changing my plate size assisted me in controlling my portion size.
Next, my eating habits had to change even more! I went from unhealthy eating to healthy eating. Cut out fried foods, and I no longer eat beef, or pork. I only eat fish, turkey and chicken. Veggies became a large portion on my plate. Also, I no longer eat bread, which was contributing to my weight gain. For making sandwiches, I got creative and would use lattice, tomatoes, or Spinach as my bread. It’s very healthy too!
All I drink is water I can’t stress enough that water was critical and has helped my skin to become healthier. By drinking more water, my inside was being flushed out which enabled me to continue this process. Now, I may have a soda during family events but to be totally honest I drink so much water that drinking a soda is like drinking plain sugar. Also, smoothies are the best (fruit and veggie smoothies).
Currently I weigh 160 pounds and I’m a size 10. I have NEVER wore a size 10 before. BWLW Ladies, this is truly a lifestyle change! I did not loose this weight overnight, nor did I gain it overnight. It is continual process. It took me a year to really start eating right, cutting out all that junk food and start putting action into plan.
After I started to eat right the weight started to come off. I did a little at a time I did not want to become overwhelm myself or get discouraged. So, for example, I started walking. From walking, I went to running and from running to swimming. All along the way, I kept saying to myself “It’s a process.”.
Then I stared exercising during commercial breaks, doing 50 jumping jacks every commercial break. Then, I’d add in 20 push ups then crunches. The cycles continues to add another exercise. This got my family moving as well. It’s a process that I have to continue. I have not arrived. I make a conscious decision daily to stay fit and healthy.
The advice I would love to give to my sisters who are struggling with their weight: I have been there, where they are, and I know what it feels like to be overweight and not feel good about yourself. I know the silent frustrations they are experiencing especially wanting to wear the stylish clothes that don’t come in their size. Feeling like a failure because their weight is so out of control.
I want them to know that it starts with the decision to change and get healthy and fit. I will tell my sisters that all things are possible to him that believes! Believe in yourself, believe you are worthy to face your weight and believe that it can change and it will change! I would take them step by step through the process to prevent them from becoming overwhelm and discourage. Also it is critical for my sisters to know and to remember weight loss is different for everyone. If I can help one it was worth sharing my story!”
My motto Is “If I Can YOU Can”
I’m on social media
Jpharrison@hotmail.com
FB: Janet Harrison
Twitter: pd2md
Instagram: pd2md
Toi lost 107 pounds with weight loss surgery
Let’s show some Black Women Losing Weight love to Toi. She lost 107 pounds with weight loss surgery. Read all about her weight loss journey and her decision to have surgery:
“Hi, I just wanted to share my journey. My name is Toi Phillips and my weight has always been a issue. I decided to take a big step on August 22,2013 and have gastric sleeve weight loss surgery. My starting weight was 332 pounds.
Like a lot of people, I gained a lot of weight during my pregnancy. I gained almost 85 pounds. When I had my daughter, I only lost 20 pounds so the rest was body weight. I had been taking phentermine or adipex for almost a year and my weight fluctuated 30 pounds to 35 pounds lost. As soon as I would stop taking them, I would gain back all the weight and then some. I became immune to the drugs and dependent, meaning I would take them for energy or just to do a daily task. I went to the doctor at my heaviest weight of 332 and found out I was what you call morbidly obese. Now I had a one year old and no spunk to play with her. I felt I had to do something,
I worked out 4 days a week for about 4 months and lost about 3 pounds. I was so fed up. I did some research on the gastric sleeve procedure. I called around and did more research. My insurance would not cover the cost so I opted to go to Tijuana, Mexico where I paid a total of $4500.00 for the surgery. It was the best money spent and best experience. The staff was awesome. I’m down 107 pounds. I’m amazed at my self and I wish I would have known about the sleeve sooner. I will be happy to share to anyone who is interested in going to Mexico to get sleeved. I have more energy than ever and no complications. Also, I have a few YouTube videos about my weight loss under My Journey Toi Phillips“:
