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Ajima Jackson

5 Things Diabetics Should Consider When Dieting

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diabetesThere are things concerning your health that you have to consider if you are a diabetic who is trying to lose weight.  There are a lot of complications that can occur if you have diabetes and you don’t follow the medical protocols you’ve been given, whether type 1 or type 2 (type 1 often has more dietary complications, but you do have to keep an eye on these for type 2 as well).  Changing your eating habits and exercising can have a negative or positive impact on your health so it’s important that you discuss what you are doing to lose weight with a medical professional so that you don’t put yourself at risk.  Here are a few things you should consider:

1.  Diet is a big part of your blood sugar control, and if you reduce your calories too much, you can start to have issues. This is probably the biggest thing that you have to keep in mind when you are dieting as a diabetic. You have probably been told that you have to eat certain things in a certain way in order to maintain your blood sugar levels throughout your day. It is not a good ideal to dramatically change what you’ve been told to do simply because you’re trying to lose weight. For example, small portions have always been thought to be helpful with weight loss, but diabetics have to make sure that they are still getting the appropriate amount  and type of food to regulate blood sugar.

2. Keep an eye on your carbs and eat them throughout the day. Many diets tell you to cut out most of the carbohydrates you eat, but as a diabetic, that can really be detrimental. So don’t totally cut them out; it’s okay to lower the number of carbohydrates that you have in your diet as long as the amount that you keep in is sufficient enough for you to stay healthy as you are trying to lose weight. Your doctor can help you determine which carbohydrates to keep, which ones to drop, and how low you can (or should) go.

3. Exercise is something that you really have to watch, because if you push too hard, you can kill what you’re working toward. Some diabetics will try to develop their exercise regimen on their own, but that doesn’t always work in their favor. You may push yourself too hard, or you may throw your blood sugar way out of whack. Because of these risks, many diabetics will actually opt to work with a personal trainer or seek professional help. Why? Because trainers usually have be taught how to work with people with special medical needs (including diabetes) and they will be able to develop a safe exercise regimen that will encourage weight loss but won’t put other areas of your overall health at risk.  Don’t be afraid to ask for help.

4. You cannot make too many changes too quickly or you may throw your body into shock. This is a good rule whether you are diabetic or not. If you try to change everything about your diet and exercise all at once, your body may not be too happy about what you are doing to it. As a diabetic, the risk is higher because your blood sugar will likely go all over the place, which will force you to change the amount of insulin that you are using throughout the day. It may be better for you to make gradual changes and keep a very close eye on your blood sugar. Then, you can make a particular change, wait for your blood sugar to adjust to the change, and then make a new change after your blood sugar has corrected itself.  Slow and steady wins the race.

5. Eating slowly is still important, diabetic or not.  In our culture, we have a tendency to “scarf down” our food, and even though that’s a side effect of how quick our current world moves, it’s not good for our digestive systems. The nutrients that we need don’t absorb as well, we don’t enjoy the taste of our food as much, and our digestive system isn’t very happy with that sort of result. So, make sure that you sit down and enjoy your meals, instead of just eating everything as quickly as you can. It will help with the overall process of weight loss and make you feel more satisfied.

If you have diabetes and you want to make sure that you lose weight safely and effectively, make sure that you talk to your doctor early on in the process. Then, they can help you make the appropriate changes in a timeframe that is safe and sufficient for the weight loss that you are seeking. Contact your doctor as soon as possible for guidance and advice on the topic.

3 Reasons to Go Gluten-Free

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gluten freeMany people today are starting realize that they have gluten intolerance and that their bodies do better without wheat and grain products that contain gluten.  Some have even be diagnosed with a disorder known as celiac disease, which involves an inability to digest gluten.  In addition, many people have adapted the “gluten free” diet and are using it’s principles to improve their weight loss plan.

Even though going gluten-free is not a “miracle diet,” it can actually help you a lot in your weight loss efforts. Here are some of the ways that going gluten free can help.

By eliminating gluten, you automatically reduce your carbohydrate intake, especially highly processed, simple carbs.

One thing that many people don’t realize is that, by going gluten free, you end up going low-carbohydrate as well. Why is this? Well, because the most common source of gluten is wheat, and wheat is at the core of many starchy or highly processed products, which make up the typical American diet. That means you will be eliminating breads, pastas, baked sweets, cereals, and a number of other foods that are processed with wheat.

Why does going low-carb help? A low-carb diet encourages your body to burn fat as you exercise, because it will want to store what little carbohydrates that you have for energy use later on. You need to have some carbohydrates, because they help with vital bodily functions, but reducing them can really help to jump-start your weight loss plan. You don’t want to totally eliminate carbohydrates, like some people do, but instead go low-carbohydrate and have some of an energy store to work with.

Of course, you have to do this intelligently; there are plenty of options out there for people who are gluten-free that have the same amount of carbohydrates (rice bread, for example), so it won’t really make much of a difference. Eat foods like veggies, fruits, nuts, seeds, and lean meats instead. Make sure that, however you go gluten-free, that the options that you are eating are not processed foods. They won’t help your weight loss efforts either.

By going gluten-free, you help to reduce inflammation in your body.

This is an interesting fact that many people don’t realize. Gluten itself (not carbohydrates, but the actual compound gluten) actually sets an immune response in some people, which may cause you to have issues with inflammation in different parts of the body, including your digestive system. As mentioned above, Celiac disease is one of the things that can happen as a result of this gluten inflammation, but there is a growing number of people in the population who are merely gluten sensitive, but are completely unaware of the sensitivity.

The inflammation usually occurs in the digestive system, as previously mentioned. This can cause a number of issues, including a lack of an ability to absorb nutrients and irritation of the bowels. It can also cause constipation in extreme cases. Even if you are not sensitive to gluten, eliminating gluten from your diet may help encourage this nutrient absorption, which will encourage overall weight loss. Overall, eliminating (or, at least, reducing) gluten from the diet could actually be a good thing, even if you are not sensitive to it at all. There is still research to be done on this topic, but there is speculation and information that you may want to research for yourself to find out if it may improve your health.

By going gluten-free, you may find that you have more energy. This is currently only speculation, based on some things that researchers have seen in studies. If you are eliminating gluten, which means that you are eliminating carbohydrates, why would it help you to have more energy? There are a few reasons that this may be the case. First, because you won’t feel “bloated” or “ill” due to the digestive system issues we just talked about. Another reason that this may be the case is because many foods that have gluten are processed and full of sugar, and it has been shown that the amount of processed food that you eat may affect how much energy you have overall.  If your blood sugar levels and not constantly in flux, you will have a more consistent energy level thus feeling less tired.

As with any diet and exercise program, make sure that you talk to your doctor before you go gluten free. They can give you suggestions on diet, exercise, and other factors that may be related to your weight loss goals, and he or she can help you in case something goes awry in the process.

6 Things That Bodybuilders Can Teach Us About Weight Loss

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bodybuilders bodybuildingLosing weight is a huge undertaking and it can be really intimidating to go through on your own. There are lots of things that you may feel like you need to learn in order to reach your goals in a reasonable amount of time. If you are trying to lose weight, I suggest that you get some advice from a source that you may not expect – bodybuilders. There are a number of things that we can learn about health, fitness, and weight loss from our bodybuilding friends, but we’re going to focus on six of them in this article.

1. We should do more to understand the role of macronutrients. Most people haven’t even heard of macronutrients, let alone understand their role in the weight loss puzzle. In general, macronutrients are the large categories of nutrients that we need in order to survive. The three macronutrients are fats, proteins, and carbohydrates, and each of them plays a different role in the vital functions of the body, such as the regulation of hormones and insulin. Some people make the mistake of eliminating one or more of the macronutrients in their weight loss program, when you actually need a certain amount of each in order to lose weight properly.  Here is more info from bodybuilding.com on using a 30/30/40 ratio of fats, proteins and carbs to lose fat and build muscle.

2. Muscle has the ability to burn fat. How does this work? Well, first, it has been proven that the natural amount of calories that the body burns to maintain muscle is more than the amount of calories needed to maintain fat. So, as the amount of muscle in your body increases, the more calories that your body is burning and the more fat goes away. Metabolism increases, and therefore, you have the ability to burn fat. However, unless you are focusing on eating right and exercising properly, the amount is negligible; it requires that you to put in some effort on your end.  If you are eating way too many calories and not working to maintain the muscle…you won’t see any benefits.

3. A deep, real commitment bears results. This is probably the most important thing that those who are trying to lose weight can learn from those who enjoy bodybuilding. People have very toned bodies and ripped abs only get to that point because they are committed to what they are doing. That’s how weight loss works too; it involves a commitment to drop the weight, and if that commitment is real and consistent, you will see results.

Continued on next page

Mia lost 58 pounds

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Today’s featured weight loss success story: Mia lost 58 pounds. She created a Facebook page to keep herself accountable  by publicly documenting her weight loss journey.  Here is what she shared with us:

Mia weight loss photos

Hello, my name is Mia. My motivation for losing weight came in 2011 after I had fallen up concrete steps while walking to my car on campus. I was at my highest weight of 239lbs (first picture), and it was a struggle for me to get up off the ground. Needless to say, I was completely embarrassed because of the fall and because of my size. It was that day that I decided to do something about my weight. That evening, I walked for 30 minutes on the track at our local YMCA while my son was taking swimming lessons. I gradually incorporated other exercise workouts (Leslie Sansone, Jillian Michaels, Biggest Loser workouts) into my at-home regimen and changed the way I was eating by watching my portions. The weight slow came off. The majority of my weight loss took place this year when I made a commitment to hold myself accountable by creating a Facebook page documenting my journey and my efforts to eat clean the majority of the time. Along with clean eating, I challenged myself to train for a 5K and completely it successfully in June of 2013 while weighing over 200lbs. I was determined to prove to myself that even though I was overweight, I could still run. To avoid getting bored with my routine, I began doing P90X and swimming 5 days a week. Along with clean eating, the weight began to fall off at a steady pace.

I went from a size 20 to a size 10 and am down to 181lbs and still working hard to achieve a healthier weight. I document my progress by taking before/after pictures on a regular basis. I have been successful on my journey because of my strong faith in God, supportive family and friends, and determination! My advice to others who want to lose weight is to start small by setting realistic goals, change your eating habits, surround yourself with positive and supportive people, join a weight loss support group (either in your community or online), and track your progress so that you can visualize what works and what needs improvement. The main thing is to realize that you can do it! I have never felt this level of happiness and peace in my life!  On my Facebook page, I share recipes that I try weekly! Here’s the link: facebook.com/miasfitnessjourney

Mia weight loss story

Weight Loss on a Budget Tip #31: Commit to Your Weight Loss Goals!

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This is the last tip in our Weight Loss on a Budget series – Tip #31: Commit to Your Weight Loss Goals!

commit goals weight lossYo-Yo dieting is expensive.  Buying into weight loss plans over and over again is expensive.  Gym memberships and personal trainers cost money.  Buying pills and supplements for fad diets is expensive. Time is money, and you will spend a lot of it on your weight loss efforts in terms of workouts, preparing meals, etc.  Knowing all of this, means that it is important to commit to your weight loss goals and do the work so that all of your effort doesn’t go to waste.

  • Prepare your meals in advance and plan what you will eat daily.
  • Commit to regular exercise – 3-6 days per week.
  • Focus on lifestyle change, not dieting or short term goals. Your goal should be to never have to go through the same, long process of weight loss ever again.
  • Consider your health and how it is important.  Use your health and your desire for greater wellness as a primary motivating factor, even more than looking good.
  • Know that you will stumble and that you might have set backs, but you don’t have to stay in the place of being hindered or stalled by your actions.  One or two bad days doesn’t have to be the reason you got off the weight loss wagon for weeks and months.  RECOMMIT and get back on track if you have a bad day.
  • Write down/Record your goals, your meals and your habits.
  • Be accountable and don’t lie to yourself.  We must be honest in order to be free from our bad habits and food addictions.

When you commit to losing the weight for good and not having to repeat your efforts over and over again, you will ensure that you will save money and time in the long run.

Inspirational Weight Loss Story: Diona lost 67 pounds

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Today’s featured weight loss success story: Diona lost 67 pounds.  This amazing cancer survivor lost weight in the past but had to adopt high calorie eating to deal with the effects of cancer treatment.  Thus, she gained weight again after treatment.  She took charge of the circumstances she was dealing with and made lifestyle changes to reach the level of wellness she shines with today.  Here is what she shared about her journey:

Diona weight loss success story

“It’s funny that my first memory of knowing how much I weighed was in the 6th grade when my brother came home from basic training. He said “I can look at you and tell you weigh 200 pounds.” It wasn’t in a mean way. He was more so trying to show that he could lift me, while proving that he was strong after his military training. Throughout the years, I knew that I was overweight. But, it didn’t really bother me. I’d always been that way. It didn’t stop me from being popular, accomplishing personal goals, joining a sorority, etc. By the time I finished my MBA, I weighed 368 pounds. I tried a variety of diets, both physician supervised and alone, and finally got to 220 pounds. I was comfortable there – for a while.

4 years ago, I got diagnosed with non-Hodgin’s Lymphoma. Immediately, I went from 220 to 206. My oncologist told me to “ignore all food rules”. She said that it was imperative that I eat what I can, when I can. A year of chemotherapy and radiation was not the time to lose weight. I was very sick for a year and even the thought or smell of food would make me sick. So, I lived off of popsicles, ice cream, and other foods high in carbs/calories.

I survived and continued to eat the same way. Slowly, I crept back up to 289 pounds. I was so happy to be alive, I was LIVING, eating, and drinking. I knew I’d gained weight. But, I felt it was like 20 pounds or so. It wasn’t until an occluded artery, resultant from my cancer treatment, sent me to the ER that I got on a scale and I was devastated. How did I let myself get back to almost 300 pounds? More importantly, how was I going to get it off?

I tried all of my old tricks, no carbs, no soda, no this, no that. I’d lose a pound or two. But, nothing significant. I started going to the gym to sit in the sauna. One of the side effects of my occluded artery is that my face and arms retained water. So, that was the easiest way I knew to sweat. Then, my dog was hit by a car. At that point, I didn’t want to go home because there was no one there. So, I started actually doing some cardio at the gym and trying to stay there until it closed. Frustrated, because I didn’t really know what to do, I cut off my cable, made some other financial adjustments, and signed up with a personal trainer.

When we began to work out, he asked “What is your goal?” My response “To get back into my black dress.” If you would have told me in June that I’d be back in my black dress TODAY I wouldn’t have believed you. The weight I gained is off and I am well on my way to being smaller than I’ve ever been – including in the 6th grade.

This time around, there were no tricks, no supplements, no doctors. Just me, my trainer, the gym, and my favorite – the gold old outdoors. He told me my body would respond well to working out outside and I didn’t believe him. Now, I crave it. We do old fashioned stuff; jumping jacks, leg lifts, jogging, knee-ups, etc. I eat regular food but find myself watching what I put in my mouth because I know how hard my workouts are. It’s funny that people always ask “What are you doing?” then they seem upset when I say “Working out and eating less.” But, it’s the truth. I work out with my trainer 4 to 5 times per week. I do cardio at least twice a week. I try to rest on Sundays. But, I have so much energy now and I’m so happy that I always find myself doing something, even if it’s walking the mall to shop for my new body.

The last thing that I will say is I can definitely tell a difference between diet and diet AND exercise. Although my weight is 2 pounds more than before, I am a full dress size smaller.”

Diona before and after

Weight Loss on a Budget Tip #30: Best Coupon Sites

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coupon sitesWeight Loss on a Budget Tip #30: Best Coupon Sites for Food and Retail Savings – Today, I want to share some of the best coupon sites I found for deals on food, health food products, and workout gear. The great thing is that it’s not just about cutting coupons from your local newspaper.  You can get coupons on apps and online. (Check out the rest of our tips)

TIP: Eating healthy doesn’t have to be expensive. Use coupons to save money on household items (detergent, cleaning supplies, paper towels), snacks for the kids and toiletries, like razors and deodorant. Use the money you save to buy more high quality, healthy food that will help you reach your goals.

Coupons.com – This is one of the best, popular coupon sites.  It’s very easy to use and to share deals on social media channels with friends.  You just select the coupons you want and  print them out.  It’s pretty simple, but you do have to download their printer program to print out coupons.

TheKrazyCouponLady.com – This is my FAVORITE coupon site.  This site not only tells you about deep discounts and deals at your favorite stores, but it teaches you how to clip coupons like a pro.   You will find deals on food, restaurants, magazines, travel and more. The best thing about this site: They match up coupons with deals from sales papers and websites so that it’s easy for you to use the coupons you’re clipping in the most effective way.

RetailMeNot.com – I check this before I buy any clothing online to look for coupon codes.  You can find deals of workout clothes, fitness gear, vitamins and supplements, as well as things that you use on a daily basis.  There is a lot of potential here for you to save money.  I also like that people can chime in and note if a code is on the site, but has expired so you don’t waste time with old coupon codes.

RedPlum.com – This is another classic coupon clipping website with their own printing software.  I didn’t find as many healthy food coupons, but I did find a lot of coupons that I would actually use on a monthly basis for things we buy regularly.  If you can save money on things like shampoo, soap, frozen food, staple foods, etc…you can use that savings on things that help you lose weight.

Ibotta App – If you make shopping lists in advance, this is the app for you. Ibotta is a free app that pays you a cash rebate for everyday purchases. How does it work?  Basically, after you’ve shopped for items that have rebates on the app, you scan the UPC code on the package of the item and scan your receipt with the app.  The info is verified and you get a rebate.

Honorable mentions… Couponmom.com and Smartsource.com

Major Grocery Store Chains – Many grocery stores have a coupon section on their websites.  You can check out these sites before going to the store for deals on what you have on your shopping list.  Here are some examples:

Target: You can also use Target’s Cartwheel app on your mobile phone for in store coupons for food, clothing and more.

Cawaynna lost 73 pounds with weight loss surgery

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Cawaynna wrote to us to share her weight loss journey.  She’s lost 73 pounds with weight loss surgery and has provided a lot of details and a video gallery of her progress (below).

Cawaynna weight loss surgery

“I had the Gastric Sleeve surgery on October 24, 2012. On the day of the surgery, I was 277 pounds, but at my highest weight I was 293 pounds. I now weigh around 204 pounds. I was borderline diabetic and having problems keeping up with my toddler son.  I was also constantly getting depressed because of my weight and depressed about my overall appearance. I chose to have surgery after countless tries with other weight loss options, such as; Weight Watchers twice, Slim Fast multiple times, weight-loss pills, diet shakes and etc. The weight loss surgery is only a tool and it isn’t a permanent fix! It doesn’t work for some people because they believe it is a permanent fix and they don’t use it as a tool like they should. I still have to work out and there are foods that I’m unable to eat, but it’s all worth it because of the way I now feel and look. I went from a size 26 to now in between sizes 12 & 14.

Cawaynna weight loss storyThe picture where I’m in the green tank top with a pink head rap, was taken the October 23, 2012, a day before surgery.  The one where I’m in the flower printed dress is from June 8, 2013 (my birthday) and the one where I’m in a tube grey skirt are from September 26, 2013. The one where I’m in a white dress and jean jacket is from June 2, 2012.”

What was your motivation?

“My motivation for losing weight is and always have been my son. If your not going to change for yourself, at least try to change for the ones you love. I try to work out three to four times a week when I have the time. If I can’t get in a run outside for an hour or a walk, I do cross-training videos inside the house. You can find some on YouTube. I also use 5 lb weights for my arms and stomach exercises. I no longer eat red meat and have cut back on the pork products. I don’t eat bread unless it’s wheat and toasted. I have about 2 protein shakes a day, I use EAS. I don’t drink sodas and most high sugar drinks. This is all according to my surgery diet that I must follow.”

What is your advice to others trying to lose weight?

Cawaynna weight loss surgery“The advice that I want to give to those who are trying to lose weight is, do what you think you have to do to lose the weight. As long as it’s safe, do it. If I would have listened to those who didn’t want me to get the surgery, I still would be unhappy and struggling to lose the weight. I’m certain of that. And…you have to want to lose the weight for your health and not for others or how others may see you. Meaning, don’t lose weight because a man or woman might find you more attractive.  Those are extras that come with losing weight for yourself and for your own happiness. In the end, make sure your praying also, keeping yourself in the word and use God as your guide through your journey, because your going to need him.  My YouTube channel is Divadiordoll and Instagram @Divadiordoll”

Check out this video of her progress!

Bev lost 79 pounds

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Today’s featured weight loss success story: Bev lost 79 pounds and is now a Zumba instructor.  In 2 years, this proud mom of three has gone from a size 26 to a size 8.  Read her story and find out how she did it:

Bev weight loss story

“My name is Bev and I have lost 79 pounds! When I turned 37, God blessed me with another little Boy (my older children were 22 and 18 at the time). I was too big to chase after the little guy, once he started walking. I decided to change my eating habits, and start working out. It has been a slow process, as I have been on this weight loss journey for 2 years.I keep a watchful eye in my portions, and have banned sugar from my household. I love to experiment with fresh produce.

My workouts are hard…I make them that way because I love to sweat now..lol.  In the beginning, I started going to the gym with my sister. Now at first, I wanted to kill her, because my first class was a Spin Class. I think that I may have cursed her the entire class!  I then started going to Boot Camp classes; where I met some pretty amazing people! They encouraged me to keep working out and eating better. They believed in me when I didn’t believe in myself. Eventually, I became a Gym Rat, hitting the gym as much as 6 days a week. Sometimes, I would go twice a day.  My classes consisted of: Boot Camp, Weight Lifting, Kickboxing, spinning, and ZUMBA! I loved Zumba so much, that I became a Licensed Instructor. I don’t get to go to the gym too much any more, so I walk when I can. I usually walk 5 miles and do some type of strength training 4-5 days a week. My strength training consists of LOTS of planks, abs, and squats (my fave) And if its raining, I practice Zumba. I’m constantly moving!  My starting weight was 244 pounds and in a size 26. I am now 165 pounds and in a size 8.

Slow and steady wins the race. We must LEARN how to live a healthier lifestyle. Don’t give up, and don’t make excuses! I have a small group here on FB, and U encourage others to live as healthy as they possibly can. It’s called WE WALK, because not everybody can Zumba, or do Boot Camps…but we can walk, and just 10 mins a day does wonders!  If I could give ANY advice…it would be to learn about your body. Learn what obesity is doing to your body. Keep a great support system, and most of all; LOVE YOURSELF ENOUGH TO CHANGE YOUR HABITS! I loved myself back then…but I love myself enough to NEVER go back!”

Weight Loss on a Budget Tip #29: Don’t Follow The Fads

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fad dietsToday’s Weight Loss on a Budget Tip – #29: Don’t Follow The Fads!  This tip is really easy to understand and follow.  The bottom-line is that weight loss is an Industry!  Any industry needs products, diverse products.  If you’re in business, you also have to create new products to keep your marketshare and keep your customers interested.  The way this works in the diet industry is that there are new fads, books and workout styles that become popular each year and those that die out.  Sometimes the old diet and exercise fads will come back, and sometimes they are exposed as fads and abandoned by their followers.  Buying into all of these plans and equipment can be very expensive, especially if you don’t lose weight with these plans.

So, so how does knowing this save you money?

  • Don’t spend money on fad diet products – You don’t have to buy the latest diet book, workout aid or pill to lose weight.  You can change your eating and exercise and see results without special supplements or an online personal trainer.  I’m not saying that there aren’t great books, workouts and programs out there for you to buy.  There definitely are, but if you can’t afford them, avoid them.
  • Get as Much Information as Possible on Diet Books Before You Buy – Read the reviews online on sites like Amazon.  Research the science behind the diet books.  Borrow the book from a public library or on Kindle and Nook’s borrowing system.  Know what you are committing to and whether you truly believe it will work for you by doing your research.  You’ll save money on books that aren’t good or good for you.
  • Don’t Buy Equipment that You Don’t Need – I know that the infomercial on Saturday afternoon promised quick weight loss results, but you may not need it.  You may really believe that you will use that elliptical machine if you buy it, but don’t if it’s just going to become a high priced clothes hanger.  You have to be realistic and frugal because there will be a large variety of diet products to choose from.  It’s easy to spend a lot of money on trial and error.  Focus on affordable items like an ab wheel, free weights, yoga mat, lifting gloves, weight bench and workout DVDs.