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August Challenge

August 2021 – 21 Day Accountability Challenge

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August 2021 Challenge

Let’s keep the momentum going! We are continuing our EWSL Accountability Challenge for August 2021. AND… We are trying something different for August. All of the nightly check-ins will occur in our Facebook group. (Not on our FB page or our Instagram)

Goals for August: Track your progress with this month’s calendar (you’ll find the download link below). Circle the letter associated with the task you’ve completed. These daily habits are SO powerful and SO practical. All you have to do is be consistent.

  • E – Exercise for 30 minutes or more per workout. Your choice of an exercise routine because we want to make this challenge as flexible as possible. No excuses.
  • W – Drink at least 64 oz of water each day. If you drink much more than that or much less due to medical limitations (due to kidney issues or other ailments), that’s fine. Do what works for you.
  • S – Avoid added sugar. That means processed sugar, refined sugar, corn syrup, etc. (Naturally occurring sugars are fine.)
  • L – Avoid eating after 8 pm/avoid late night eating. (Or… Stop eating at least 2 hours before bedtime.)

Let’s Connect: Join the nightly check-in in our Facebook group. (6:30 EST) Share your daily workouts and meals with the hashtag: #BWLWAug on your social media accounts. 

REMINDER: Do what works for YOU! Working out five days a week is a great goal. However, if you can only work out for 2-3 days a week, commit to that. YOU know your level of fitness. We don’t want anyone to hurt themselves or risk injury just to reach a specific goal. Again, it’s very important that you choose a workout routine that fits your current fitness level.

Also, there are 31 days in the month of August. If you need a rest day or a cheat day, take one.

Clean Eating Guide E-book

Want to take your efforts to the next level this month? Commit to eating clean. It’s not about only eating healthy food or being “perfect” with your eating habits. It’s about cutting back on junk food, soda, processed foods, sugary foods, etc., and eating whole, healthy foods 80% of the time (or more). You’ll have a better chance of seeing results on the scale, and you’ll have more energy during your workouts if you fuel your body with healthy food. If you’d like to learn more about Clean Eating, read our helpful E-Book, “Clean Eating for Wellness and Weight Loss”.

Get the August Tracking Calendar Today! [PDF]

Leave a comment below and tell us why you are joining the challenge.

Disclaimer: Before starting any exercise program or diet, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries, or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.  If you feel pain or severe discomfort, stop.

September 2015 – 14 Day Smoothie Challenge

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For September 2015, We will commit to a 14 Day Smoothie Challenge following BWLW’s Free Guide!

We will use smoothies for meal replacement and to give our bodies a rest from processed, chemical filled foods. We will detoxify, experience more energy, and get control of your eating habits by letting go of foods we’ve become addicted to.

Green smoothie book
After you download the free guide, check out our E-book for just $7.99

I’ve created a FREE 21 page guide to help you learn how homemade smoothies can help you eliminate toxins and lose weight. It details the detox and includes 30 recipes. We are giving this information to you free of charge because we want you to succeed on your wellness journey and have exposure to information like this.  If you could like a more in depth guide to Green Smoothies, check out our E-book, “Drink Green Smoothies“.

Starting Date: Anytime within the first week of September. Of course, you can extend the detox for 21 days or more if you like.

Download the guide today!

14 day smoothie detox challenge

14 Day Smoothie Detox Challenge – The goal of this challenge is to have healthy, homemade smoothies make up 60-100% of your daily diet.

For this challenge, you can use any combination of fruits, veggies, leafy greens, nuts, seeds, spices (like ginger and cinnamon), whole grains and protein powder that you choose. If you can buy organic, that’s great. If not, regular produce is perfectly fine, including frozen fruits and veggies. Just make sure there is no sugar, cream or salt added. If you can eat nuts, seeds and whole grains (like oatmeal), that is great as well but not a requirement to see the benefits of this detox challenge. I encourage you to drink green smoothies with lots of fresh leafy greens, like kale, dandelion greens, swiss chard and spinach. Get the details today.

Here is some additional information on smoothies as meal replacements.

Tip for Downloading the Guide: If you don’t see an email from us in your inbox with the download link, check your spam folder. You may need to add our email address to your contacts to ensure that our emails are received in your inbox. Email us if you do not receive the file at info(at)blackweightlosssuccess.com

We don’t have an exercise calendar this month.  Instead we encourage you to incorporate our workouts into your daily routines and to take your time to research what method of exercise is right for you.

Workout Links – We’ve posted videos of the moves so that you can see proper form.

6 Great Smoothie Recipes That You Should Try

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5 smoothie recipesHere are six of my favorite smoothie recipes to give you some new ideas for smoothies during our 14 Day Smoothie Detox Challenge.  These smoothies are tasty and full of great recipes to help your body detox and release the pounds along with our plan.  Feel free to add things like protein powder, cinnamon and chia seeds as you see fit in terms of taste or added nutrition.

Mango Orange Detox Green Smoothie

  • 1/4 cup mango cubes
  • 1/4 cup avocado
  • 1/2 cup of freshly squeezed orange juice
  • 1 handful of kale
  • 1 tbsp freshly squeezed lime juice

Cilantro Berry Spicy Green Smoothie (2 servings)

  • 1 cup water
  • 1/2 banana
  • 1/2 cup cilantro
  • 1 cup spinach
  • 1 cup fresh or frozen raspberries
  • 1 cup fresh or frozen strawberries
  • Juice of 1 lemon
  • 1/2 teaspoon ginger powder
  • 1/2 tablespoon raw honey

 Pineapple Apricot Cooler Smoothie

  • 1 cup crushed pineapple
  • 1 fresh apricot, diced
  • 6 fresh strawberries
  • 1/2 banana, frozen
  • 1 cup water
  • 1 cup soy milk or almond milk
  • 2 tbsp of flax seed or chia seed

Dandelion Citrus Green Smoothie

  • 1/2 medium lemon, peeled and seeds removed
  • 1/2 medium lime, peeled and seeds removed
  • 1 large frozen ripe bananas (peel before freezing)
  • 1 cup of freshly squeezed orange juice
  • 2 cups chopped dandelion greens or kale

Kiwi Pineapple Berry Smoothie (2 servings)

  • 3 peeled kiwis
  • 1 cup frozen banana slices
  • 3/4 cup pineapple juice
  • 1/2 cup frozen strawberries
  • 1 cup of water
  • 2 handfuls of spinach (optional)

Mango Banana Mint Smoothie

  • 1 1/2 cups of frozen mango
  • 1 medium ripe banana
  • 4-5 sprigs of mint
  • 1 scoop of your favorite protein powder
  • 1/2 cup of water

August 2014 Challenge Giveaway

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Update: It is time to announce the winner of our August Giveaway! Who is getting the Nutribullet?
Congratulations Rosalind Manson – red235ga

We also decided that we wanted to give 20 BWLW sistas digital copies of my Green Smoothie Guide instead of just giving away 10 copies! These ladies should look out for an email from me:
mstevenson917
Christinad
linda.perry24
thetesa.lloyd
alexiselgin
montego.o.summers
sbrenda686
sparklewaters
pendolangu
ttjennings88
littleshamekia19
keenya73
magass08
diamonique.simone
darrellah24
claudette.wilson55
sssmith9
lucianawright
AUnicornFan
madelyn.jackson

August Giveaway

That’s right! We are giving away a NutriBullet this month to celebrate the fact that over 5000 people have downloaded our Free 14 Day Smoothie Detox Guide and joined this month’s weight loss challenge.  We are also giving away 10 download copies of my ebook, “Drink Green Smoothies“.  That’s a total of 11 winners.  The winner will be announced on Aug 26th after the winner is notified on Aug 24th.

How can I enter the giveaway? This winner will be selected from those who have entered their email addresses to download the Free Smoothie Detox guide.  If you’ve already done that, you are entered.  If not…

Please click here to download the guide

———————————

Black Women Losing Weight’s August Challenge Giveaway OFFICIAL RULES – Click here for the Full Contest Rules.

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.

2. SPONSOR. The Sweepstakes is sponsored by Craft and Soul, a Maryland business with its principal place of business. Contact address: PO Box 77282, Washington DC

3. ENTRY & ELIGIBILITY. To enter the Sweepstakes, download out free 14 day smoothie detox guide before Aug 24, 2014 at 12 noon (link: www.blackweightlosssuccess.com/14-day-smoothie-detox) (“Entry”). 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, except employees, agents, or representatives of the Sponsor or any of its subsidiaries, affiliates, or members of their immediate family.

4. PRIZES. Eleven (11) winners will win a prize: ten (10) winners will win a PDF copy of “Drink Green Smoothies: A Beginner’s Guide with 80 Great Recipes” by Ebony “Ajima” Jackson. The approximate retail value of this prize is Eight Dollars ($8). One (1) other winner will win a “NutriBullet: The Superfood Nutrition Extractor®”. Limit one (1) Prize per Winner. All results and decisions of the random drawing are final and binding in all respects. The odds of winning will depend on the number of eligible Entries received during the applicable entry period. The Prize is not transferable or redeemable in cash and must be accepted as awarded. Taxes related to the Prize, if any, are the sole responsibility of the Winner.

5. SWEEPSTAKES. The Sweepstakes begins at 10:00 A.M. Eastern Time (“PT”) on August 8, 2014 and ends on 11:59 P.M. EST on August 24, 2014. The Winner will be notified by email by August 26, 2014. If the winning Entry is discovered to be invalid for any reason prior to delivery of the Prize, or if the Winner cannot be reached and 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. Winners of the PDF copy of the book will receive the file via email. The winner of the Nutribullet is required to provide a valid address for shipping within 10 days of being contacted. The name of the Winners will be posted on the Black Women Losing Weight Blog located at www.blackweightlosssuccess.com on or around Aug 26, 2014.

Black Women Losing Weight’s August Giveaway CONTEST OFFICIAL RULES

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1. OFFICIAL RULES. The following are the official rules (“Rules”) for the Black Women Losing Weight Giveaway Sweepstakes (“Sweepstakes”). In order to enter the Sweepstakes, you must agree to these Rules. You agree that submission of an entry form and/or participation in the Sweepstakes constitutes your agreement to these Rules. 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.

2. SPONSOR. The Sweepstakes is sponsored by Craft and Soul, a Maryland business with its principal place of business. Contact address: PO Box 77282, Washington DC

3. ENTRY & ELIGIBILITY. To enter the Sweepstakes, download out free 14 day smoothie detox guide before Aug 24, 2014 at 12 noon (link: www.blackweightlosssuccess.com/14-day-smoothie-detox) (“Entry”). One Entry per person. Submitting your email address is your entry. 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, except employees, agents, or representatives of the Sponsor or any of its subsidiaries, affiliates, or members of their immediate family.

4. PRIZES. Eleven (11) winners will win a prize: ten (10) winners will win a PDF copy of “Drink Green Smoothies: A Beginner’s Guide with 80 Great Recipes” by Ebony “Ajima” Jackson. The approximate retail value of this prize is Eight Dollars ($8). One (1) other winner will win a “NutriBullet: The Superfood Nutrition Extractor®”. Limit one (1) Prize per Winner. All results and decisions of the random drawing are final and binding in all respects. The odds of winning will depend on the number of eligible Entries received during the applicable entry period. The Prize is not transferable or redeemable in cash and must be accepted as awarded. Taxes related to the Prize, if any, are the sole responsibility of the Winner.

5. SWEEPSTAKES. The Sweepstakes begins at 10:00 A.M. Eastern Time (“PT”) on August 8, 2014 and ends on 11:59 P.M. EST on August 24, 2014. The Winner will be notified by email by August 26, 2014. If the winning Entry is discovered to be invalid for any reason prior to delivery of the Prize, or if the Winner cannot be reached and 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. Winners of the PDF copy of the book will receive the file via email. The winner of the Nutribullet is required to provide a valid address for shipping within 10 days of being contacted. The name of the Winners will be posted on the Black Women Losing Weight Blog located at http://www.blackweightlosssuccess.com on or around Aug 26, 2014.

6. GENERAL. This Sweepstakes is governed by the laws of the State of Maryland, United States. All federal, state and local laws and regulations apply. By entering and participating in the Sweepstakes, you agree to be bound by these Rules and by Sponsor’s decisions, which are final and binding on all matters relating to the Sweepstakes. Entrants are required to provide accurate, valid and truthful information at all times. Sponsor will reject and delete any Entry that it discovers to be false, fraudulent, illegal or deceptive and will disqualify any entrant who tampers with the Entry process, the operation of the Sweepstakes, or is otherwise in violation of the Rules. Sponsor is not responsible for electronic transmission errors which result in the omission, interruption, deletion, defect, destruction, alteration, and/or delay of any Entry. Sponsor is not responsible for any technical, network, electronic, computer, hardware and/or software malfunction, problem, incompatibility, congestion or failure of any kind. Sponsor reserves the right to cancel, terminate or modify the Sweepstakes at any time, in its sole discretion, if the Sweepstakes is not capable of completion as planned, including without limitation, the lack of Entry submissions, incomplete Entries, computer viruses, bugs, tampering, unauthorized intervention or technical failures of any sort, without notice.

Upon cancellation or termination of the Sweepstakes for any reason, Sponsor shall have no obligation to award prizes or compensation of any kind. By submitting an Entry and participating in the Sweepstakes, you represent and warrant that (i) your Entry is original and that you are the sole and exclusive owner and rights holder of the submitted Entry, or you have obtained the necessary permission to include the Entry in the Sweepstakes, and that you have the right and authority to submit the Entry in the Sweepstakes; (ii) your Entry does not violate any third party intellectual property or proprietary rights; and (iii) you are otherwise not in violation of any applicable laws, rules and/or regulations. By submitting an Entry and participating in the Sweepstakes, you agree and hereby grant Sponsor and its affiliates permission to use, copy, modify, publish, and/or reproduce your Entry, including but not limited to your name, likeness, image, story and photos, for any purpose, including but not limited to marketing, media, editorial, commercial, advertising, promotional and/or publicity purposes, in any form of media anywhere in the world, without further compensation to you. You also agree to participate in any marketing, media, editorial, commercial, advertising, promotional and/or publicity activity related to the Sweepstakes.

TO THE MAXIMUM EXTENT PERMITTED BY LAW, YOU HEREBY AGREE TO INDEMNIFY, RELEASE AND HOLD HARMLESS SPONSOR AND ITS AFFILIATES, AND EACH OF THEIR RESPECTIVE SHAREHOLDERS, DIRECTORS, OFFICERS, EMPLOYEES, LICENSEES, SUCCESSORS, REPRESENTATIVES AND AGENTS AT ALL TIMES FROM AND AGAINST ANY AND ALL CLAIMS, ACTIONS, LOSSES, LIABILITIES, DAMAGES, PROCEEDINGS, COSTS (INCLUDING ATTORNEYS’ FEES) AND EXPENSES FOR ANY INJURY, DAMAGE OR LOSS CAUSED OR CLAIMED TO BE CAUSED, BASED UPON, OR ARISING FROM THE ACCEPTANCE, POSSESSION, USE OR MISUSE OF THE PRIZE OR ANY PART OF THE PRIZE, ENTERING THE SWEEPSTAKES, PARTICIPATION IN THE SWEEPSTAKES, OR PARTICIPATION IN ANY PRIZE RELATED ACTIVITY OR EVENT.

In no event shall Sponsor be liable to a winner or entrant for any indirect, incidental, consequential, special or punitive damages of any kind, whether in contract, tort, negligence, strict liability, statutory or any other theory of liability arising from or related to the Sweepstakes, or any aspect of winner’s or entrant’s participation in or termination from the Sweepstakes as provided herein, even if Sponsor has been advised of the possibility of such damages. In no event shall Sponsor be liable to a winner or entrant for any amount with respect to winner’s or entrant’s participation in or disqualification from the Sweepstakes, or from the termination or cancellation of the Sweepstakes. To the extent permitted by law, the rights to litigate, seek injunctive relief or to any other recourse to judicial or any other procedure in case of disputes or claims resulting from or related to the Sweepstakes are hereby excluded, and you expressly waive any and all such rights. If any section, provision, term or clause shall be held or found to be unenforceable or invalid by a court decision, statute, rule or otherwise, the remaining provisions shall not be affected thereby and shall continue in full force and effect and such provision may be modified or severed from these Rules to the extent necessary to make such provision enforceable and consistent with the remainder of these Rules.

August 2014 Challenge – 14 Day Smoothie Detox

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Update: I just want to thank everyone who has participated in our 14 Day Smoothie Detox.  Please let us know how the plan worked for you. Leave a comment on Facebook, email us or post a comment below about your results.  

It’s time for our August 2014 Challenge – This month we will be doing a 14 Day Smoothie Detox.

We will use smoothies for meal replacement and to give our bodies a rest from processed, chemical filled foods. We will detoxify, experience more energy, and get control of your eating habits by letting go of foods we’ve become addicted to.

I’ve created a FREE 21 page guide to help you learn how homemade smoothies can help you eliminate toxins and lose weight.  It details the detox and includes 30 recipes.  We are giving this information to you free of charge because we want you to succeed on your wellness journey and have exposure to information like this.

Starting Date: Anytime within the first week of August.

Download the guide today via email!

14 day smoothie detox challenge

14 Day Smoothie Detox Challenge – The goal of this challenge is to have healthy, homemade smoothies make up 60-100% of your daily diet. 

For this challenge, you can use any combination of fruits, veggies, leafy greens, nuts, seeds, spices (like ginger and cinnamon), whole grains and veggie-based protein powder that you choose. If you can buy organic, that’s great. If not, conventional produce is fine, including frozen fruits and veggies. Just make sure there is no sugar, cream or salt added.  If you can get your nuts, seeds and grains unroasted, that is great as well but not a requirement to see the benefits of this detox challenge.  I encourage you to drink green smoothies with lots of fresh leafy greens, like kale and spinach. Get the details today.

Tip for Downloading the Guide: If you don’t see an email from us in your inbox with the download link, check your spam folder.  You may need to add our email address to your contacts to ensure that our emails are received in your inbox.   Email us if you do not receive the file at info(at)blackweightlosssuccess.com

Is Fast Food Making Americans Sicker?

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In addition to the burgers and fries that we consume on a huge scale, fast food also refers to foods that we purchase at the grocery store and “prepare” at home. These heat-and-serve meals are particularly bothersome because most people don’t even realize they’re consuming fast food. Often called convenience foods, these types of foods include frozen meals, pizza, and hot dogs. While most people have limited their trips through the drive-thru, these types of foods are still heavily consumed. And they are making us sick.

fastfoodHow Your Body Breaks Down Processed Foods

Processed foods and foods loaded with preservatives are particularly difficult for your body to break down and process. Digestive juices pose little threat to processed foods such as Ramen noodles which barely lose their noodle form throughout the majority of the gastro-intestinal system.

Not only is it nearly impossible for your body to extract a lot of nutrients from many of these foods, they often loiter about in your gut on an extremely sluggish journey down hill. This only serves to back up your system and make it further impossible for your body to absorb nutrients.

Fast Food Equals Malnutrition

Since processed foods and fast foods leave you feeling full without filling you up with nutrients and healthy fiber, it’s very easy to become malnourished if you consume too many of them. Even if you do consume some sort of nutrition throughout the day, a gut full of processed foods may be unable to adequately process the good foods you do eat.

Additionally, fast foods are packed with addictive ingredients such as processed sugars and MSG. When eaten, these ingredients cause a spike in blood sugar and the release of dopamine – a feel-good chemical – in the brain. This chemical reward system leads to addiction and the consumption of a larger quantity of greasy, fast, convenient foods.

Weight Gain and Diseases Associated with Fast Food

A typical number whatever from your local fast food restaurant packs an average of 1,400 calories – dieticians recommend a 1700 – 2,000 calorie per day diet (in addition to exercise) for optimal health and weight maintenance. If you eat out several times a week, you can see how you will quickly consume more calories than your body can burn off, which will result in weight gain.

As if being overweight isn’t reason enough to stop eating fast food, obesity is directly linked to the majority of premature deaths in the US. Not only does obesity put you at risk for certain heart and circulatory diseases, it also can lead to diabetes, cancer, high blood pressure, and a whole host of issues that can leave you feeling ill; many of the diseases associated with obesity can even shorten your life span.

Since fast food isn’t going to go anywhere anytime soon, it’s up to you to eliminate it from your diet. Consume fresh foods whenever possible and start cooking your own meals. If time is a factor, prepare several meals on the weekend so that you can heat and serve them throughout the week.

Is Sugar Addiction Real? How do You Fight It?

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A recent study conducted by Harvard’s David Ludwig found that sugar can, in fact, be quite addicting. Why? You see, foods high in sugar content raise blood sugar dramatically – more than other types of foods. This spike in blood sugar stimulates a portion of the brain that is infamous for additions – even hard-core addictions like gambling or drug abuse.

Simply craving and consuming sugar wouldn’t be such a hardship if it weren’t so unhealthy. Consuming large amounts of sugar can lead to weight gain and a host of illnesses including Type 2 diabetes, cancer, and high blood pressure. And, as with all addictions, the more sugar you consume, the more you will crave it.

How to Fight Sugar Addiction

Willpower alone will not stop sugar addiction, you must develop a fail-proof plan that will serve you well even when you’ve exhausted your willpower. Follow these 5 tips for eliminating sugar from your diet and stopping sugar addiction:

  1. Find unlikely and hidden sources of sugar in your diet by reading food labels. You would be surprised by how many foods contain hidden sources of sugar. Learn all the names of sugar and carefully scan all nutrition labels before purchase. If you eliminate hidden sources of sugar, you can further control the roller coaster ride of blood sugar spikes followed by intense cravings.
  2. Stock your kitchen with healthy foods to eliminate temptation. It’s also a good idea to create menus and a grocery list to keep you on track. It’s a lot harder to stray from a solid game plan than it is a vague concept of eating better.
  3. Eat more fruit. Not only will fruit satisfy your sweet tooth, it is also a healthy way to add a flavorful twist to otherwise boring dishes. Unlike processed sugar, the natural sugar found in fruit will not cause unhealthy spikes in blood glucose levels.
  4. Cut out or dilute sugar wherever possible. If you consume a lot of sugary drinks, cut the sugar content by adding less sugar or adding seltzer. Gradually reduce the sugar content of your drinks while cutting down the number of times you imbibe to eliminate this source of sugar from your diet.
  5. Combat cravings by finding healthy substitutes. Foods high in protein such as nuts and peanut butter are a good place to start. Not only will these foods stop cravings, they will keep you feeling full.

The more you eliminate sugar from your diet, the less often you will crave it. As your blood sugar levels become constant, you will find that you have more control over your cravings and that you have been able to successfully overcome sugar addiction. Granted, it doesn’t get better overnight, but if you take small, gradual steps to fight sugar addiction, you will find that the battle only gets easier as time goes on.

White Flour Is in Everything: How to Avoid It

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Ladies, I wanted to give you more info on avoiding white flour and refined flour since this is one of the goals of this month’s weight loss challenge.  White, bleached, processed flour – there are many reasons to avoid it and hardly a single reason to keep it in your diet. It’s unhealthy; it causes dramatic changes in blood sugar levels; and it fills you up, taking place of nutritious foods. You see, white flour is essentially stripped of everything nutritious and beneficial, leaving only a white powder that’s easily digested by your body and used as blood sugar. Not only does white flour prevent the consumption of nutritious foods, the blood-sugar spikes associated with it can lead to hunger, cravings, and poor eating habits.

flourWhat Types of Foods Contain White Flour?

Avoiding white flour altogether can be tricky since a huge quantity of prepared foods contain flour. Cakes, cookies, breads, pasta, and gravies all contain flour. Breading and coatings used in meat preparation also contain flour as do cereals and pastries. Bottom line: white flour is everywhere, and it can be difficult, if not impossible, to remove it from your diet if you purchase prepared foods or dine out.

How to Avoid White Flour

Since white flour is contained in almost every prepared food you can think of, it is difficult to avoid it if you continue to purchase and consume these types of foods. If you want to truly avoid white flour, you must take back the preparation of your meals by cooking your meals the old-fashioned way – from scratch. Here are just a few tips for removing flour from your diet and replacing it with healthy and nutritious choices:

  1. Fruits and vegetables do not contain flour, so incorporate them into your meals wherever possible. For example, you can cut zucchini in small strips, boil it, and use it in place of pasta. You can also cut back on other types of foods when you consume more raw fruits and veggies.
  2. Read food labels and get familiar with the names of grains and how flour is listed.
  3. Buy gluten-free foods.
  4. Replace bread and other flour products with whole grains. You can easily do this just by paying attention to the items you purchase at the grocery store. Select whole-grain breads, pastas, and cereals to eliminate white flour from your diet.
  5. Instead of breading or coating your meats, broil them. Broiled meat is much healthier for you anyway, and you can broil virtually any type of meat you can think of. Simply coat meat with herbs and spices and broil to perfection.
  6. Make your own gravies, sauces, and desserts since most of these items contain white flour when you purchase them already prepared. Find flour substitutes such as creamed corn to thicken gravy.

While it can be a challenge to eliminate white flour from your diet, it’s not impossible. By paying a bit more attention to nutrition labels and spending a little extra time in the kitchen, you can remove this unhealthy ingredient from your meals.

Free Raw Foods Guide from IIN

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Do you want to know more about raw foods?  There are a lot of questions out there about this form of going vegan.  I’ve done it in the past and it’s where I’m striving to get to in terms of my eating.  I hope to be about 70% raw, with the rest of my food coming from lean protein sources.  Going raw vegan is clean eating to the max.  I even suggested raw foods to my fiance.  He fell in love with eating this way because he lost weight and it cleared up a congestion issue he had in his ears.  Turns out, he has an allergy to dairy products and would have never known without going raw.

RawFoodGuide_coverInstitute for Integrative Nutrition, the school I attended for my health coach certification, has a great, FREE raw food guide you should check out.  It includes:

  • “The ultimate list of raw superfoods and their nutritional benefits
  • Tips on how to preserve raw foods for long-lasting freshness
  • Quick and delicious raw recipes”

Download it today.

Turning to raw foods is not only good for eating healthy, but it can help you to see how much better your body can function on REAL, Living foods.  It’s not for everyone because we all have different nutrition needs, levels of health (I don’t recommend it to chronically ill people without discussing with a doctor) and many just won’t give up meat.  That’s fine. 🙂  We all have to find out what works for us!