Weight Loss Advice

14 Day Green Smoothie Challenge

February 26, 2016 by Ajima Jackson 32 Comments

Commit Adding More GREEN to your Routine! Join our 14 Day Green 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 and junk food. We will detoxify, experience more energy, and get control of your eating habits by letting go of foods we’ve become addicted to. We will also commit to eating more veggies and leafy greens.

The challenge starts on Thursday, March 3rd. We will be posting recipes and meal ideas as well as sending out information to help you stay on track for 14 days. You’ve got this.

Note: We don’t recommend this challenge for those with blood sugar issues or serious medical problems, unless you get sign off from your doctor. If you have a medical conditions where as you can’t eat green, fiber rich veggies…this is not the challenge for you.

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

I’ve created a Free Guide with the challenge details and 20 delicious green smoothie 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“.

The download is no longer available. Join our mailing list to find out when this challenge will be offered again.

You can start anytime within the first week of March. Of course, you can extend the detox for more than 14 days or more if you like.

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 Promotions folder on Gmail and Spam folder on other platforms. 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: 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.

Energy Balance: I eat a healthy diet, but I still can’t lose weight.

February 15, 2016 by Ajima Jackson 3 Comments

why can't I lose weight

It’s the complaint that dietitians and weight loss coaches hear most often: “I eat a healthy diet, but I still can’t lose weight. I’ve tried Paleo, whole foods, sugar-free, fat-free, low-carb, vegan….etc.” The list goes on.

Most people who struggle with food, struggle with finding balance. They struggle to find a way of eating that helps them to achieve a health body weight while still eating the foods they enjoy. Many people assume that dietary freedom is simply beyond them- that they must adhere to a strict eating pattern to lose weight and keep it off, or that they can somehow “come around to” living without chocolate, without carbs or without their favorite foods.

It is 100% possible to eat the foods you enjoy and still lose or maintain a healthy weight. Actually, it’s the healthiest way to do so and keep the weight off long term. However, striking that fine balance of nutrition and fun is hard- it is a lesson in moderation. It’s one that is so, so worth it for people who struggle with their weight and relationship with food.

What matters, what doesn’t.

The first step to getting off the yo-yo diet cycle is understanding what truly matters in weight loss, and what doesn’t matter at all. Most crucial in this discussion is energy balance. Once a patient has obtained a thorough understanding of energy balance and its role in the regulation of body weight, they are able to take steps to appropriately regulate their caloric intake, and to change their dietary habits and fate on the scale.

Energy balance ultimately determines whether you lose, gain, or maintain weight. Energy balance is impacted most readily by the number of calories we consume through food and beverages. The number of calories you consume relative to the number of calories your body needs to maintain weight is one of the two most important factors when it comes to the number on the bathroom scale. (The second factor: The quality of your food and any intolerances. Things like allergies, health problems, gluten issues, digestive issues, artificial sweeteners, bloating, etc can affect your weight as well.)

Are all calories created equal?

You can consume 1,500 calories worth of high quality fruits, vegetables, dairy, lean protein, and whole grains, or 1,500 calories worth of frappucinos and gummy bears. Traditional wisdom about calories in/calories out would say that your weight-based outcome will ultimately be the same. Math matters in weight loss, and it matters a lot. However, if you are insulin resistant or have diabetes, this scenario could end up in serious health issues and weight gain. There are people for whom simple calories in/calories out regimes work, but most people have to adjust the quality of their food to get lasting results. Let’s not forget that the body does need things like nutrients, healthy fats, vitamins, etc. At the end of the day, balance includes healthy vs. unhealthy.

This can be frustrating for many dieters, who assume that consuming a rigorously healthy diet will award them on the scale. What is the issue? Many dieters fail to lose weight even while consuming very “healthy” diets, because they simply consume too many calories. They are not truly tracking what they are eating and overeating occurs. The other issue is that when they do indulge in unhealthy foods, they binge and those extra calories count. You can work in your favorite foods, but you have to do it using portion control and understand what you are eating before you eat. No assumptions.

Again: math matters. It’s vital that you have an awareness of calories: how many you need, how many are in various foods and beverages, and where you might have more calories coming in than you may have bargained for.

Even healthy foods can be extremely high in calories. Oils (olive, walnut, coconut, etc), nuts and nut butters, avocados, granola and dried fruits are just a few of many healthy-yet incredibly high calorie- foods that dieters may overeat, thereby preventing weight loss.

So, just how many calories do you need? Well, it depends.

Although caloric needs are generalized for nutritional recommendations (for example the average, semi-active adult needs 2000 calories to maintain a healthy weight), the specific number of calories our bodies needs varies depending on a number of factors, including age, sex, current body weight, highest body weight, activity level, and any underlying disease state. There is no magic number. You have to do your research.

Individual Caloric Need.

There are a lot of formulas out there. I would suggest using BMR. More info on that method.
Example: If you’re aiming to lose weight, a deficit of 3,500 calories is required to create 1 lbs worth of weight loss. In other words, to lose 1 lb per week (again, a deficit of 3,500 calories), you would need to reduce your current intake by 500 calories each day (500 calories x 7 days = 3,500 calories). This is a widely used equation, but it’s not set in stone. You can use it as a guideline.
Example: However, if you desire a slower rate of weight loss, you may simply begin to consume the number of calories required for your goal weight. For example, a 165 lb woman who requires at least 1980 calories to maintain her current weight may gradually reach a weight of 145 lbs by consuming 1740 calories each day.Because this deficit is smaller (240 calories each day vs 500 calories), the rate of weight loss will be slower, yet it will still likely occur. This method also has the advantage of placing you immediately at your goal number of calories for weight maintenance at your new, lower weight.

Regardless of what method you choose, remember: math matters. While the nutritive quality of foods is vitally important for overall health and disease prevention, fostering an awareness of energy balance ultimately awards you the freedom of consuming your favorite in foods in moderation while achieving a balanced, healthy diet and body weight.

Note: If you can afford it or if you can find a free program in your area, please speak with a nutritionist or dietitian about your goals. It’s worth the investment! I also want to note that exercise is important as well, especially when it comes to fat loss. However, you can’t out exercise a bad diet. If you are working out and consuming too many calories, that’s not a good combination. Exercise can help you to create a calorie deficit, improve your cardiovascular health, gain muscle (which burn fat at rest) and help your overall mood.

Can Loose Skin be Tightened?

January 31, 2016 by Ajima Jackson 14 Comments

Believe it or not, one of the fears that holds women back from losing weight is having loose skin. This can definitely happen to anyone and it can be very pronounced on those who lose over 50 lbs. That being said, you should not let fear of loose skin stop you from losing weight.

We want to share some tips with you may help lessen the development of loose skin during weight loss, but there is no fool proof way to avoid it or cure it completely. Again… most people who have been very overweight (obese) for a number of years who achieve significant weight loss experience loose skin.

There are some cases where surgery may actually be needed to remove loose skin, but even so, by following these suggestions you may be able to minimize the effects of loose skin. The goal is to keep your skin toned and healthy.

Exercise

Exercise isn’t just about burning calories and toning muscle. It’s about creating firmer skin. Muscle takes up much less room than fat. One of the biggest myths about women and weight lifting is that it will cause you to “bulk up.” Unless you are getting into competitive bodybuilding, it will have the opposite effect. Muscle is more dense than fat and takes up less room, so the body appears more toned.

The key to using exercise to reduce loose skin is to work the whole body and not just target specific areas. This allows your muscles to begin supporting each other and as they grow. Thus, you become leaner and your body shape improves. Exercise can also help with cellular health, allow your skin cells to begin to rejuvenate themselves and clearing out old toxins.

Lose weight slowly to reduce loose skin

While the idea of dropping 30 pounds in 6 weeks is hugely appealing, but it will almost guarantee the appearance of lose skin on your body. Weight loss should rarely exceed 1-2 pounds per week. When you first start an exercise and diet regimen, you may lose more but it will quickly taper off. This weight loss rate reflects that your lifestyle is changing in a sustainable way and that your body is beginning to redefine itself in a manner that is inclusive of all the parts of you needed for healthy living. You want your fat stores to diminish while your muscles fibers strengthen and your cardio and lymphatic system become stronger. All of this is surrounded and held by your skin and your skin cells need time to adjust to the new shape beneath them.

Age and skin elasticity are a factor

How old you are and the level of skin elasticity you have retained are going to be a huge factor in how much control you have over developing loose skin. With age, we lose collagen and the loss of estrogen also affects our skin cell structure. There isn’t a magic age where you are guaranteed to NOT have loose skin if you lose weight, but after 35 you should look into adding to a diet and exercise regimen certain supplements and hydration habits that help to support skin elasticity. Vitamins A, E, and D all help support healthy skin cells through supporting collagen and elastin production. You should also consider skin creams that feature Aloe as more studies support this as an effective agent in skin care. All of these have proven to help tighten loose skin.

Hydration and sun exposure

Not getting enough water on a regular basis often is a contributing cause to loose skin that will not go away. When you do not hydrate yourself enough and on a regular basis, your body begins to hoard water leading to water weight gain. This water weight puts strain on your skin and keeps it stretched out. A large part of maintaining proper hydration is managing your exposure to the sun as well. The sun can seriously damage the integrity of your skin. Some women make the mistake of tanning because it “makes their skin feel tighter.” It makes the skin feel tighter because it is dehydrating and damaging the skin cells. If you are concerned about loose skin, avoid too much sun exposure – but don’t avoid it all. Exposure to the sun remains the body’s best way to take in valuable Vitamin D.

Sometimes surgery is the only solution

Like it or not, surgery is sometimes the only way to get rid of loose skin. Genetics can play a factor in the generation of loose skin and even if you weren’t morbidly obese, you may have a hard time losing weight and keeping taut skin. There are several different procedures, all related to liposuction that can be performed. Talk to your doctor about your options if this appears to be the only solution for you.

15 Delicious Low Carb Dessert Recipes

January 26, 2016 by Ajima Jackson 3 Comments

15 low carb dessert recipes

When you are cutting out refined, processed carbs and trying to eat a lower carb lifestyle, one of the toughest things to kick are desserts. If you have a serious sweet tooth, like I do, you have to find alternatives that taste great but don’t throw off your balanced eating goals. Here are 15 recipes that can fit into a variety of low carb plans, from Diabetic plans to Ketogenic diets.

Basic Oops Rolls
0 Carbs! You can top these rolls with fresh berries and a little agave (low glycemic index) for a fresh take on a strawberry shortcake. No artificial sweeteners. (via Tasteaholics)

Barley-Oat Chocolate Chip Cookies
Great low carb chocolate chip cookie recipe with a kick of fiber. (via. diabeticlivingonline)

Grain-free, Chocolate Banana Bread Brownies
These are grain free, paleo, low carb and dairy free. Yet they are also moist, decadent and only 9 carbs per brownie. Wow. (via. Low Carb Maven)

Berry White Ice Pops
This simple recipe is great for the kids. No artificial sweeteners included and it’s just 7 carbs per pop. (via. Taste of Home)

Low Carb Thin Mint Macaroon Cookies – Gluten Free
Less than 1g net carb per cookie. The great thing is that you can use the extract of your choice if you don’t like peppermint. (via. ibreatheimhungry)

Buttery Chocolate Keto Fudge Squares
So close to real fudge. Wow. This is great for anyone on a low carb, high fat plan or Ketogenic plan. (via WickedStuff)

Berry Cream Cheese Pie
This pie tastes so good, people might think it’s just a regular cheesecake. (via Diabetic Connect)

Chocolate Peanut Butter Whoopie Pies
Just 9.85g per pie and 11 g of protein. These are awesome!!! (via. A Sweet Life)

“All For One” Low Carb Blueberry Cobbler
This is a single serve style dessert the is perfect for anyone who loves berries, cobbler or both. You’d never know it’s low carb. (via. Foodie Fiasco)

Chocolate Ganache Low Carb, No Bake Cheesecake
No artificial sweeteners, just low in carbs and gluten free. (via. thecarboholic)

Low Carb Jello Poke Cake
This super moist cake recipe switches sugar for Splenda. It’s a high fat recipe that may work better for folks who are Keto (low carb, high fat) (via. genaw.com)

Low Carb Pumpkin Cheesecake Mousse
Only 4.2 grams of carbs. So good and perfect for dinner parties or to share with friends who are dieting. I think I’m going to try to make a sweet potato version. (via. Sugar Free Mom)

Vanilla Bean Coconut Flour Cupcakes
Low carb, gluten free cupcakes. Uh…yeah! Who’s not down for low carb icing? (via All Day I Dream About Food)

Sinfully Scrumptious Chocolate Ice Cream
Tastes like the real thing, but only has about 4 carbs per serving. (via. Low Carb, So Simple)

No Bake Peanut Butter Cheese Cake
This recipes is not a simple one, but I included it because it’s really good… if you are a peanut butter lover like me. It’s the kind of thing you could make for a dinner or office party. (via. Low Carb Yum)

The Basics: Calorie Intake for Fat Loss vs. Muscle Gain vs. Maintenance

January 26, 2016 by Ajima Jackson Leave a Comment

calories in caloires out

This article breaks down the basics of calorie counting.

When you’re interested in weight loss and muscle gain, learning about all about calories and learning about nutrition in general will serve you well. Calories are the essential units of energy that are found in all foods and are necessary in maintaining the body’s function. According to many fitness and nutrition specialists, “calories in, calories out” (CICO) is very important when it comes to getting to and maintaining a certain goal weight. In fact, many advocates of this concept assert that those who are overweight simply ingest too many calories. I disagree, because eating too many junk food calories isn’t exactly the same as eating a lot of lean protein and healthy carbs when it comes to health…and health is really the ultimate goal, right?

I personally believe that considering calories is important, but you also have to consider what types of foods you are eating. Counting grams of carbs, fat, protein, sugar and salt is key to reaching your goal weight. (more info on that) Having a percentage goal in mind is very helpful for creating balanced meals, for example; 35% carbs, 35% protein, 30% fat.

Carbohydrates	4 calories per gram
Fat	9 calories per gram
Protein	4 calories per gram

The good news is that in general, counting calories is a great way of monitoring weight loss, muscle gain, and also weight maintenance. In this article, I will give you a general understanding of counting calories for fat loss vs. muscle gain vs. maintenance.

Counting Calories for Fat Loss

Anyone who is looking to lose weight should find out how many calories are recommended for their age, height, and weight (BMR), keep track of their calories daily, and decrease the total calories they have been eating by 400 – 700 per day. You can use you Basal Metabolic Rate as a guide to figure out that initial number of calories that is allowing you to maintain your current weight. The 400-700 calorie reduction is called a caloric deficit.

Caloric deficit is essential in fat loss because it helps you maintain the energy you need to function but still lose excess fat. You don’t want your calorie intake to drop too low, especially when you’re exercising regularly, because it can cause the body to become catabolic. That means that it will break down muscle tissue to get the fuel it needs. The metabolism can also move slower when you aren’t getting enough food because the body will try to conserve energy. Eating too few calories is one of the main reasons people see their weight loss slow down on restriction diets after the first couple of weeks or first month.

The most common way of losing fat is by subtracting 500 calories from your normal intake/BMR, which means that if your daily consumption to maintain your weight is 2000 calories, you need to reduce it to 1500 in order to lose fat. It takes burning 3500 calories to lose one pound, so over the course of a week you’ll be reducing your calorie intake a total of 1 pound of energy, thus you’ll be able to lose weight. The amount of deficit you use will depend on your current BMR and current weight. If you weigh 120 pounds you don’t’ likely want to cut 500 calories from your diet. If you weight 400 pounds, you may be able to use a larger calorie deficit without your body seeking muscle for fuel.

More info on where to start – What is your BMR?

Counting Calories for Muscle Gain

This is information for those who are at their goal weight. If you are already eating more that what is suggested to maintain your weight focus on fat loss first and incorporate weight training into your routines to build muscle.

Unlike counting calories for weight loss, counting calories to gain muscle requires a caloric increase. For one to gain muscles, you typically have to add 200-500 calories to your normal intake (BMR, current calorie goals based on workouts, etc.) and for those who can barely put on any weight, you might have to add more than 500 calories. Everyone is different, so it’s a trial and error game. The human body utilizes about 60% of calories in order to keep up with the normal functioning of the body, so you don’t want to over do it and cause weight gain.

The fact that your body needs extra energy to build muscle can make it hard to lose fat and build muscle at the same time. That is why you will see many bodybuilders talk about cutting, i.e. fat loss, and building, i.e building up muscle. They usually plan to do these things at different times, because some muscle loss can happen when you cut calories and nutrients to lose fat. When you increase your intake of calories, be sure that the calories are healthy calories (eggs, veggies, whole grains, sweet potato, etc.) and not a lot of sugar, fast food and junk. Also, consider eating more protein overall, as protein is beneficial for creating lean muscles. Proteins help in building muscles and can also help to prevent muscle loss when going into a calorie deficit.

If you are losing weight and working out, you will likely gain some muscle, however you don’t need a huge increase in calories. What you DO need, is to fuel your workouts and give yourself enough nutrition to stimulate muscle growth. That means that a super low calorie eating regime is not going to work. You have to eat to build muscle.

More info:

Counting Calories for Maintenance

It is very easy for the pounds to creep back in after we’ve reached out weight loss goals or just over the years. Aging, pregnancy, life’s trials, etc, can lead to weight gain. When having a drink or eating food, we add calories into our bodies. These calories are then used up in physical activities that we engage in…hopefully. If you want to maintain your current weight, you should start paying attention to the caloric content of the foods you eat. By doing so, you can easily keep track of the amount of calories that you are consuming. You should also keep in mind the quality of the foods you are eating, in terms of healthy foods vs. highly processed food. The effective habits we develop when losing weight still have to be observed and maintained when we are maintaining our weight. That is why we call it a lifestyle change.

In conclusion, counting calories can be a complicated business because it involves calculating the exact amount of calories that are consumed when eating particular foods and also the amount of calories that are burnt when one is involved in physical activities and daily living.

It is important to note that a 2000 calorie diet or a 1300 calorie meal plan that you may find online won’t work for everyone because we all have different targets based on things like weight maintenance, muscle gain and fat loss. The most accurate way that one can use to determine his maintenance calories is by using a calorie calculator and there are various free calculators online to choose from to make your fitness plan easier to manage. Here are some free calculators;

Nine Home Workouts You Can Try During a Blizzard

January 22, 2016 by Ajima Jackson Leave a Comment

WE will not use bad weather as an excuse to lay off of our workout routines. Right, Ladies? Winter storms will come, but you can still get some exercise if you have an internet connection. Here are some awesome at home video workouts that will help you stay on course and reach your weight release goals.

Beginner

Beginner HIIT Home Workout Routine – no equipment required

Calorie Burning Low Impact Cardio Workout – no jumping, no equipment required

Intermediate

BeFiT 201: 25 Min HIIT Total Body Burn Workout – requires dumbbells

Tiffany Rothe’s New Years 2016 “30 Minute” Sweat Workout– no equipment needed, but you may need a towel

Super Saiyan Workout from DAREBEE – No equipment required.

Advanced

Belly Fat Burner HIIT – no equipment required

30-Minute Bodyweight Bootcamp Workout You Can Do Anywhere – you may need a mat

Hip Hop Tabata Dance Workout with @KeairaLaShae – no equipment needed, except a good pair of shoes for dancing

What is the Difference Between Whole Carbs and Processed, Refined Carbs?

January 19, 2016 by Ajima Jackson Leave a Comment

whole carbs vs refined carbs The New Year is here and many people have made resolutions to lose weight, eat healthier, and exercise more. The beginning of the year is a great time to set some new goals. Of course, new goals are easier said than done, especially when people are not fully aware of what is healthy and unhealthy to eat. Healthy is not exactly the same for every person. Some people can seemingly eat lots of junk food and not gain a lot of weight. Others have to deal with gluten issues, sugar sensitivity, etc. This month, as part of our January Challenge, we are encouraging you to do your research and figure out with a healthy eating plan looks like for you.

Adopting a healthy lifestyle can be confusing, time consuming, and frustrating, especially when you start talking about carbohydrates. Through the years there have literally been hundreds of diets and weight loss strategies. Due to the different beliefs, plans, books and strategies out there, many people have walked away more confused than ever about what is healthy to eat when wanting to shed the pounds and what is typically unhealthy. Carbs is no exception. In fact, they are one of the most confusing food groups when it comes to weight loss and fitness.

Here are some of the common questions floating around when it comes to carbs?

What are carbohydrates?
Are carbs really just sugar?
What is the difference between refined, processed carbs and whole carbs?
Which are the good carbs and which are the bad carbs?
Should I cut all carbs out or just a little?
Should I eat more carbs if I’m working our hard or lifting weights?
How do I decide what percentage of my diet should be made up of carbs vs. fat and protein?

Carbohydrates are essentially the sugars, starch, and cellulose that you find in certain foods. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the body.

There are two types of carbohydrates, including:

1. Unrefined carbohydrates

These carbohydrates are consumed in their natural form. You may hear a lot of people talk about the need to eat more “whole foods” and complex carbs are a big part of that. They’re oftentimes called complex carbohydrates, because they are made up of a long series of sugars that take longer for the body to break down, basically meaning that the sugar is released in the body consistently throughout the day instead of it being released abruptly and quickly, which can cause a huge surge in blood sugar levels. Unrefined carbs include fruit, vegetables, and legumes. In fact, legumes (foods that come from plant seeds) are excellent sources of unrefined carbohydrates and include peas, nuts, soybeans and lentils. Because they are unprocessed, they retain their vitamins and minerals, are full of healthy fiber, and contain antioxidants. The fiber in these foods can help you to feel fuller longer. A diet that is filled with the daily recommended servings (at least 35-50 fiber grams) of unrefined carbohydrates offers many benefits, such as:

Reduce cholesterol levels, including the bad cholesterol (LDL)
Maintain stable sugar levels
Help keep a healthy weight
Can reduce risk of heart disease and lower chance of stroke
May help lower the risk of certain cancers

2. Refined or processed carbohydrates

Refined or processed carbs are whole grains and natural sugars that are broken down into smaller particles or broken down and concentrated. As with other foods, once the original food is compromised or broken down, nutrients and vitamins are broken down as well. The smaller the particle, the quicker it is absorbed in the digestive system and sugar levels rise. Refined sugars, like white sugar and corn syrup, are a huge source of added sugar in foods that causes blood sugar to spike. Refined, processed carbs are the kinds of carbs you want to stay away from as much as possible. These are also the kinds of carbs that we can get addicted to quite easily and many of the foods on the shelves in the grocery stores are full of them.

Processed carbs include white and brown sugars, syrups, white rice, potatoes, pastries, and processed/bleached flours. You’ll find plenty of these carbs in white bread, cookies, cereal, ice cream, chips, desserts, etc. They can also be found in soda, juices, candy, and fast food. Processed or refined carbohydrates are considered the bad carbs and can contribute to the following:

Weight gain, because they are high in empty calories, low in fiber, you are more likely to eat more.
Increased cholesterol levels
Higher blood sugar levels and sodium, which can cause heart disease
Increased risk for diabetes and certain cancers

As you move forward committed more to a healthy and nutritious lifestyle, keep this information in mind about carbs. Does this mean that you will never eat any processed carbs? No, you likely will. However, if you want to lose weight, it’s a good idea to keep the focus on complex carbs and do your best to eliminate or cut down considerably when it comes to refined carbs.

When it comes to exercise, keep in mind that the whole, natural carbs will actually give you more energy because it takes longer for the body to actually break down and use the sugar molecules. Likewise, the processed carbs will essentially increase your blood sugar quickly, make you feel fatigued and most likely bloated.

Read the nutrition labels at the store before you purchase groceries for you home. Look for foods that have whole carb ingredients, like whole wheat flour or whole-oat flour. Look for foods that have a lot of healthy fiber. You can’t go wrong when it comes to fruit and vegetables, so be sure that your kitchen is loaded with such healthy options for meals and snacks. If you are worried about sugar from fruit, pick fruit with a lower glycemic index.

The most important tip is that YOU have to take the time to research your food options and find recipes that you love. The easiest way to control your intake of healthy carbs is to plan out your meals and prepare your own meals to fit your goals.

If you’ve got children, make a fresh fruit or veggie plate to serve as a snack or with a meal instead of offering them sugary foods that are full of chemicals and dyes. There are plenty of pre-packaged fruit and veggie snacks available in the store now as well, making it easier for the consumer to have such whole carbs handy.

Knowing the difference between whole carbs and processed carbs will surely help you out. Make sure your diet is rich in the good carbohydrates this year. By doing so, you are not only going to be eating healthier, but in the process may lose a few pounds, maintain a healthy weight, lower cholesterol and sugar levels, have more energy, and lead a healthier lifestyle.

How to Recognize and Address Emotional Eating

January 19, 2016 by Ajima Jackson Leave a Comment

There are two types of hunger: physiologic hunger and hedonic hunger.

Physiologic hunger occurs when we’ve not eaten for a period of time- our stomachs are empty, and our bodies respond accordingly, asking us for fuel with hunger cues- a sense of emptiness, a rumbling of the stomach. Physiologic hunger and physiologic hunger cues are regulated via hormones that tell us when we are hungry and when we are full.

Hedonic hunger occurs in response to an external food cue- when we see or smell something that we consider to be highly desirable: smelling french fries when passing by a fast food restaurant, and instantly desiring french fries, even in the absence of physiological hunger/a need for food and calories.

Hedonic hunger encourages us to eat out of desire or emotion unrelated to true caloric need. Physiological hunger encourages us to eat because of a caloric/nutritional need and a hormonal response that tells us it’s time to eat: our blood sugar is declining, our bodies have digested the last bit of our last meal.

Hedonic Hunger Leads to Emotional Eating

Basically, one is mental and about desire and the other is about a true physical need. Many people attribute their weight gain to Hedonic hunger which leads to Emotional eating.

Emotional eating typically occurs in response to stress or boredom. We eat hedonically, out of desire for stimuli to take the feelings away. In high-stress scenarios, cortisol, the stress hormone, urges us to eat hedrnically. This is a leftover evolutionary response from our time as scavengers on the savannah, when a high-stress situation typically implied starvation.

In our modern world, ripe with readily accessible, high-Calorie foods, that leftover evolutionary response is one that is frustrating, and ultimately disadvantageous to our success on the scale. Bottomline, our bodies are built for survival and our lifestyles are triggering a response that is meant to keep us from dying of a lack of nutrients and food.

Given our multi-layered relationships with food, identifying and addressing emotional eating can be difficult. Food is connected to our personal relationships, celebrations and it’s used as a drug to self medicate the pain away.

Often, we fail to recognize that we aren’t truly hungry when we’re eating or drinking; rather, we sip a latte out of habit, or snack in front of the TV. It’s very easy for our eating habits to become patterns and override our sense of physiological hunger, which, over a period of time, leads to an increase in our beltlines.

Addressing Emotional Eating

In order to successfully address and then counteract our drive to eat in the absence of hunger, we must first consider why the negative food behaviors are happening in the first place: are we eating oreos because we’re bored, and the oreos just taste good? Or are we eating the oreos because they make us feel good and imbue a sense of comfort after a stressful day, week, or month?

Although eating out of boredom, eating for pleasure and stress eating have overlapping behavioral tendencies, the cause/source of these behaviors are starkly different.

Addressing emotional eating is a more complex issue, one that may require the help of a dietitian, therapist or psychologist. For many patients, binge eating disorders underlie stress eating patterns, with patients eating with a sense of abandon, often in private or in late evening hours.

Addressing boredom-driven eating can be difficult, but can typically be done without the help of a secondary party. Simply removing tempting foods and beverages from your home or “trigger space” solves part of the issue, as does creating and sticking to a meal or snack schedule. If a food or beverage (other than water) is outside of that schedule, refrain from consuming it. If you are bored, you have to start reacting to that feeling with behaviors that don’t include food, like exercise, calling a friend, reading a book, saying a mantra, prayer, etc.

If you eat out of stress, you must address the underlying cause of that stress: typical triggers include personal relationships with family or friends, work duties, lack of time, a perceived lack of control, past trauma, depression, anxiety, or other emotive trauma or disturbance that you have yet to deal with.

In order to develop healthier coping mechanisms, you must address and heal from the trauma or more appropriately address the source of your underlying stress. For example, this may mean asking for help from family and friends who can help share scheduling burdens so that your “to-do” list doesn’t become a negative source of pressure, thus eroding your mental and physical health.

It’s vital that you developing healthy coping mechanisms to replace a cycle of stress or binge eating. Although it may sound cliche, exercise, meditation, journaling, prayer, watching a television show, reading, or quietly reflecting can all help reduce stress. Perhaps the most potent means of reducing stress is to talk through your fears, anxieties, and stressors with an unbiased third party, such as a psychologist, counselor, or friend unrelated to the source of your stress.

Recovering from a past of emotional eating and poor food habits can be difficult. Be patient with yourself, and be forgiving. Learning to treat yourself and your emotions with care and kindness is a process, one worthy of your first step.

Here are some books that can help you as you begin to create new strategies to deal with emotional eating.

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12 Clean Eating, Low Carb Dinner Recipes

January 15, 2016 by Ajima Jackson Leave a Comment

clean eating low carb dinner Eating a healthy dinner can be a challenge. After a long day at work, it’s so easy to reach for comfort foods or our favorite savory meal, but it may not be the most healthy option. Planning ahead and researching recipes can help you to have a variety of options that fit into the plan you’ve created to reach your weight loss goals. Here are 12 dinner ideas that are great for eating clean, but are also on the low carb side.

Fish and Chips
This take on a classic meal uses baked sweet potato chips instead of regular potatoes. Full of flavor and fiber. (via Clean Eating Magazine)

Seared Salmon with Braised Broccoli
This is a super simple recipe that is great for meal prep. You can make enough for 2-3 days and save the rest for lunch or dinner. (via EatingWell)

Skinny Turkey Chili
This is a great slow cooker recipe that you can make for the family. Lots of lean protein. (via Eat Yourself Skinny)

Juicy Faux Fried Chicken
This is an oven baked “fried chicken”. Use whole wheat, unbleached flour to keep it clean. Great with salad or veggies (via Skinny Ms.)

One Pan Roasted Shrimp and Green Beans
This recipe is great because you cook everything in one pot. Roasting the veggies and shrimp in a great mix of seasonings makes for great flavor. (via. Clean & Delicious)

Slow Cooker Lemon Garlic Chicken
This is a simple chicken breast recipe that utilizes slow cooking. Pair with the veggies of your choice. (via the low-carb diet)

Grilled Steak with White Wine/Mustard Vinaigrette
This recipe packs a lot of flavor. Great for a dinner at home with your significant other. (via Fitness Magazine)

Portobello Pesto Pizzas
This is a great recipe for those who want a meatless option. Use vegetarian faux cheese instead of mozzarella to make it vegetarian. (via My Fitness Pal)

Steak and Vegetable Stir-fry
This great stir-fry recipe is paleo and uses coconut aminos instead of soy sauce. You can use low sodium soy sauce to make it simple and more cost effective, if you choose. (via Joyful Healthy Eats)

Salmon Fillet With Citrus and Thyme
This is a great way to prepare a large piece of salmon for meal prep. Cook it, have it for dinner and save the leftovers for a few more dinners or lunches. (via Real Simple)

Sautéed Kale
This is a great side dish that you can pair with your favorite lean protein. (via He and She Eat Clean)

Guacamole Chicken Lettuce Wraps
This is a great option for anyone eating low carb or Keto. Healthy fats and lean protein. (via The Scrumptious Pumpkin)

Lindsey lost 140 pounds, Excess Skin Removed on TLC Reality Show

January 14, 2016 by Ajima Jackson 2 Comments

Update Jan 2016: This month, we got an update from Lindsey letting us know that she will be featured on TLC’s new series, “Skin Tight” on January 27th. We started following her story of losing 140 pounds back in 2013. Check out what she’s shared with us about her journey (read more).

lindsey before and after

Lindsey M. Adams, a 29-year-old Chicago woman, is highlighted in TLC’s newest docu-series “Skin Tight”. After losing 140 pounds through diet and exercise, Lindsey lived with over 20 pounds of loose skin hanging from her size 6 frame. The excess skin left her feeling embarrassed, unmotivated to further her fitness goals, and scared of physical intimacy.

The TLC docu-series follows Lindsey across four cities as three plastic surgeons performed a total of eight procedures in six weeks to remove 20 pounds of excess skin. Each surgery was more excruciatingly painful than next, leaving Lindsey unable to walk or use the restroom on her own as she healed from large incision openings over 3 inches wide.

“The mental battle was harder than the physical pain,” said Lindsey. “But my dream of being in a white bikini kept me going back to remove more skin “

The weight loss industry is an over $60 billion business and draws more than 7 million viewers who tune in to network weight loss shows. Lindsey’s incredible journey of this taboo industry topic transparently shows the secret shame after massive weight loss. Sharing her body, story and an intimate areas of her life, Lindsey is helping others “Break Free of the Bondage of Obesity “

Lindsey is currently continuing her recovery in Virginia Beach and is available for interviews about her appearance on TLC’s “Skin Tight” and what’s next for her weight loss journey.

www.lindseymadams.com
FB: www.facebook.com/LindseymAdams586

Check her out on YouTube.