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Weight Loss Advice

There is no quick fix when it comes to weight loss

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Today’s Inspiration: There is no quick fix. There is no magic plan for weight loss that works for EVERYBODY. Stop looking for it. No shortcuts. Losing weight takes time and can be hard, but you have to embrace that and move out of your comfort zone. If you have health issues, get them addressed and talk to your doc about what you need to do to lose weight. No excuses. If you are just addicted to food, not motivated, haven’t started yet, feeling lazy, etc…then need an attitude adjustment. You need to connect with a REASON and a WHY. You need to figure out what is the most motivating reason for you to CHANGE! Don’t blame the donuts. Don’t blame your unsupportive loved ones. Don’t blame anything at all. Just get up and make better choices day after day after day…and build a better lifestyle that will bring you to your weight loss goals. Only action will bring about change. – Ajima

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Action Steps: What Can I Do to Stop Emotional Eating?

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Mindless munching when when tense, sad or nervous.  Finding comfort from a frosted brownie.  Bored and wandering through the kitchen over and over again. Does this sound familiar?  These are all examples of emotional eating. Emotional eating happens when we are bored, depressed, nervous, happy, tense or sad, instead of when we are physically hungry. Usually, the food chosen is carbohydrate and fat rich as those are the foods that activate the pleasure sensors of our brain and create dopamine. The release of dopamine makes us feel good, but only for a short while, then must be repeated. As one can imagine, this pattern can wreak havoc on a healthy eating plan.

Many people are prone to this type of behavior occasionally, but if it is a pattern, there are steps that must be practiced to break this cycle and get back on the road to healthy pattern.

It is helpful to keep a food journal for a week or more. The record should include feelings and situations that occurred before you had unplanned eating binges. Looking over these notes should bring some insight over what triggers emotional eating for you. Times of day can also trigger desire for food, so it is important to keep a detailed journal. Armed with this information, one can make a plan to battle the situations that trigger emotional eating by planning how your will react to the stimulus that is making you want to eat.

At first, one will have to be very aware and have a rigid plan in place. Food Planning: This could mean all food for the day is portioned out in the morning (or the night before) for the entire day.  We are talking meals and plenty of healthy snacks.  This will create a boundary of sorts. The rest of the kitchen is off limits. Later, as one adjusts, they can just have an eating plan on paper and check it off as they go through the day. If a certain time of day has been problematic, then the need to be doing something else which makes eating an impossibility. Arrange to be out of the house or on the go if necessary. Make it a rule to never have food in the car. In fact, all eating should be done only at the table. Put down a full place setting. If desired, make an occasion of it spread a pretty cloth and maybe a single flower in front of your place and put on some music. Make it enjoyable.  Concentrate on the food and how it is nourishing your body. After all, that is the real reason for eating. This will eliminate the unconscious overeating that multi-tasking while eating causes.

Despite having a plan, sometimes that uncomfortable, restless urge strikes and comfort food is crying out. Have a list of activities that don’t involve food. First, acknowledge the feelings that are behind the desire for food. Then pick from your go to list. Perhaps a hot luxurious bath is in order. Dance, draw, read or get out of the house. Mow the lawn or wash the car. Listen your favorite song or write in your journal.  Build new habits to distract yourself and over time, these new activities will become increasingly automatic.

What is a Vegan and Why Should I Consider Being One?

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why go veganA vegan is a person who consumes no animal products whatsoever. This includes not only meat, but eggs and all dairy products.  Many (but not all) vegans even avoid fur, leather, down, silk or anything that was once part of, or produced by an animal (i.e. honey).  It is also common for vegans to avoid using products that include animal testing of any kind in their production. Many people become vegan to promote animal welfare and rights. They hold a strong belief that animals should not be manipulated or exploited, in any way, by man. Others come to the vegan way of life because of environmental concerns. That being said, a large group of people have found that the health benefits are numerous and are the prime motivation to embrace veganism.  Weight loss is definitely one of those reasons.

Obviously eating meat harms animals. However, many items that come from animals can be attained without this harm.  Many animals that are used to produce goods are kept in cramped quarters, pumped full of hormones and antibiotics and are slaughtered when his or her productivity diminishes. By boycotting such products, vegans believe the demand will lessen and that there would not be a need for animals to have to endure such a life.

A plant-based diet is easier on the planet over all as well as animals. It takes a lot of energy and land to fulfill the needs of animal farming. Vast quantities of food must be grown and the waste from these mega farms sends large amounts of methane into the atmosphere every year.  Water ways affected by waste runs can contain remnants of the large amounts of hormones and antibiotics that are fed to farmed animals. All of this has a detrimental impact on the environment. It is widely believed that the world could be fed on the available land if everyone ate a plant based diet, as the return on raising animals for meat is very inefficient compared to that of raising crops for man.

Most vegans adopt this lifestyle because of their moral belief about the ethical treatment of animals. However, the health benefits are numerous. Since plants have virtually no cholesterol and very low in fat, it is an extremely healthy way of eating. Naturally lower in calories, most vegans are very lean. The risk of some cancers associated with meat eating, those of the stomach and bowel notably, decrease dramatically. Many people have found that digestive problems are eliminated and report feeling lighter and stronger with an abundance of energy. Most will say that even conditions such as asthma and migraine headaches were either vastly improved or disappeared entirely.

Among the other significant benefits of living vegan is the considerable savings to the wallet. Meat can be expensive and most vegans buy fresh fruits, veggies, etc. and prepare their food at home. Going vegan takes commitment, but for some, the rewards definitely outweigh the disadvantages for them personally and the planet.

Office Health: 10 Tips for Working Women from Coach P

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workingwomanBlack Women Losing Weight member and Holistic Health Coach, Coach P shared these 10 healthy tips to help working women to stay healthy with me an I thought I’d pass them on to the group.

1. Try one new fruit, bean, or veggie once a week to add to your lunchtime salad. You can make a salad a thousand different ways.

2. When you prepare healthy foods at home for you and your family, make extra so you have tomorrow’s lunch or a couple days of workplace meals that consist of good foods.

3. Shop at some of the natural food delis/shops, if available to your near work, for freshly-made foods. Many of the major natural food stores such as Whole Foods, Trader Joes, Wild Oats, and Fresh Fields have great things you can add to your healthy diet — fresh juices, wholesome sandwiches, salads, baked proteins, tofu dishes, good roasted veggies, and exotic grains (quinoa 7couscous). This is a good second choice if you cannot make the time to cook yourself.

4. Keep a food diary. It may seem like a chore, but writing down everything you eat, even for only one week, along with your feelings at that time, may shed light on your at work eating habits.

5. Get a food buddy at work. Chances are you’re not the only person struggling with all of the temptations office life throws at you. Having an accountability partner always helps.

6. Suggest an office-wide fitness challenge at your job

7. Pay attention to the ergonomics at your workstation. Position your chairs and supplies comfortably, to keep stress on your body to a minimum.

8. Drink an adequate amount of water.  Eight to 10 glasses every day can help keep you hydrated. Many foods are also good sources of water; fruits like oranges, grapefruit, grapes, watermelon and apples can help keep you healthy and hydrated.

9.If you don’t mind taking supplements, consider taking a Vitamin C supplement (75 mg, 85 mg for pregnant women and 120 for nursing moms) for overall health benefits.

10. Think positive. “The only difference between a good day and a bad day is your attitude.” ~Dennis S. Brown

Coach P is a Holistic Coach and Nutrition Expert from New Jersey. She is WEGO Health, Health Activist and a member of The American Nutrition Association. Coach P is the founder of the holistic health and wellness, lifestyle brand Herbalosophy101. “Healthy living isn’t about perfection. It’s all about accurate balance; besides, I appreciate cheat days.” – Coach P.  Connect with her on Twitter @coachpcare and www.herbalosophy101.com.

Are Artificial Sweeteners Really Bad For You?

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sugarFor many people, the journey to a healthier way of life often includes dropping a few, or quite a few, pounds. Foods marketed as “diet” or “sugar free” seems like a logical starting point. Look at a can of soda, for instance. Drinking a 12oz. can of diet soda instead of a regular one can save 140-200 calories in a single serving. But is adding artificial sweeteners really the right road to take when on the journey to master healthy eating habits?

Artificial sweeteners are many times sweeter than sugar or naturally occurring sugars in foods. This resets the body’s standards for sweet tastes. The bar has been raised, so to speak. The receptors eventually dull to the sweetness that occur in nature, such as fruits, and the subtle sweetness in vegetables. Fresh, wholesome foods, carrots, sweet peas, and sugar beets might taste bland and possibly bitter to a person accustomed to the overpowering sweetness found in “diet” foods. Ironically, the person who consumes “diet” food, labeled as low calorie, starts to crave sweeter and sweeter foods when hungry, instead of the fiber rich fruits and vegetables that would keep them satisfied longer and at for far fewer calories. One can try this at home easily. Discontinue use of artificial sweeteners for one month. If you need something sweet, use real sugar or better yet a little real maple syrup, molasses or honey. Use the smallest amount possible and notice over the month how your tastes seem to change. It is amazing how an ice cold, juicy apple can taste.

If one has been used to consuming artificial sweeteners in many different forms, they might find it surprisingly difficult to discontinue this practice. Aspartame, in particular has been linked to addictive tendencies, especially in sodas. People report headaches and nausea for weeks after abruptly stopping the consumption of products containing these additives. Diet soda drinkers have an even more difficult transition as many parts of their day included a can of fizzy, usually caffeinated beverage. To the naysayers who claim since these substances are FDA approved so “they must be safe”, why do the effects of halting their use, sometimes bring on the same type of symptoms, albeit milder, as someone going through detox?

Besides potential negative neurological effects, artificial sweeteners have been shown in studies to have links to increased rates of bladder cancer. There are many studies that cite skin rashes, migraines, stomach upset and painful joints as side effects from some types of sweeteners. Liver and kidney toxity rates show an increase in people who consume regular amounts of these types of products. There are many claims that the artificial sugar actually increases appetite and causes an increase in blood sugar.

Many studies are contradictory and it is difficult to know which is to be believed. Each person has to be responsible stewards of their body and make choices that enhance his or her life. The question you have to ask: is substituting chemicals for natural foods really the healthy choice?

10 Healthy Plant-Based Snack Ideas

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It’s Day 16 of our April Weight Release Challenge!  Today I want to share some plant-based snack ideas with you.  I know that you may not be a vegetarian, but there are some benefits to eating like one.

plant based snacksStudies show that people who primarily eat fresh plant foods and exercise enjoy improved psychological health and lower body fat on average than those who don’t. Healthy vegetarian snacks can boost mood and help reduce stress related issues. They can also lower blood cholesterol, and strengthen cardiovascular function. Below are some vegetarian snacks for those who want to add more plant-based foods to their healthy lifestyle.

Avocado Salad – Avocado helps reduce certain skin conditions, as they appear to help decrease inflammation and stimulate collagen repair. In France, avocado is mixed with natural herbs and soya bean, and given as prescription drug.  Check out this great recipe…and this one.

Walnuts and Flaxseed Mix– These foods are rich in the omega-3 fatty acid, alpha linolenic acid, which is crucial in helping decrease inflammation. This mix is a good alternative for fish oil and supplements.  Add dried fruit and other nuts for homemade trail mix.

Orange and Apple Fruit Salad – Vitamin C, dietary fiber and folate in these fruits are found helpful in lowering urate levels (which can contribute to gout, arthritis and kidney stones) in a study conducted by medical researchers. Vitamin C in orange is an anti-oxidant that can prevent the breakdown of food into free radicals. People who ate the least amount of Vitamin C rich foods were twice likely to develop inflammation compared to those who ate the most.

Vegetables with Extra Virgin Olive Oil / Balsamic Vinegar Dressing  – Consumption of both vegetable and olive oil is associated with a lower risk of rheumatoid arthritis, according to a large study. Using oil and vinegar instead of traditional dressing will help you to

Dry Cranberries – Cranberries are one of the most researched foods for the prevention of UTI in women. They are also good source of vitamins and minerals. They also inhibit the growth of E.coli bacteria in the body.

Stuffed Mushrooms – There is a growing evidence that a calorie-restricted snack that is low in carbohydrates is more effective in treating weight-gain related symptoms than the conventional diet. Mushrooms contain selenium (good for the bladder) and vitamin D. Mushrooms are also low in calories.

Bean Salad or Soup – Fiber works wonders to add the bulk and water your body needs to stay regular. People who consumed more than twenty grams of fiber are more physically active than others. One cup of bean salad is a great way to get fiber every day as well as protein.  You can add bouillon cubes for more flavor in soups.  Add tofu for additional protein in salads.

Almond Snack – Eating a snack with protein as opposed to sugar before and during vigorous exercise can give a lasting energy. Think a handful of almonds instead of energy drinks before going to gym.

Hummus – Hummus is a great replacement for dairy-based or sweet dips.  You can dip whole wheat crackers, breads and fresh vegetables in it.  You can find hummus with a variety of ingredients like peppers and spinach.  Since it’s made with chickpeas (aka garbanzo beans), hummus is a great source of fiber.  Fiber helps your body regulate sugar levels and keep cholesterol low.

Peanuts – Research has shown depressive behavior associated with poor zinc intake. Peanuts are a good source of zinc as well as other minerals that the body needs.

Hidden Sugars – 3 Foods that Contain More Sugar Than You Think

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sugarEating a clean diet paired with exercise is the key formula for reaching optimal health. Living a healthy lifestyle, not only positively impacts an individual’s physical wellbeing, but their mental wellbeing, as well. It is okay to splurge once in a while, and give into a sweet craving, but foods that are packed with sugar should be consumed sparingly if at all. Today I want to highlight three foods that are considered healthy but can be packed with a sugar.  These three foods can be high in sugar or artificial sweeteners, but there are healthy alternatives and options for them.

Pre-Made Smoothies – These delicious drinks are an obvious sugar source since they are generally made with fruit, but natural fruit sugars are not an issue.  It’s the white sugar, corn syrup, artificial sweeteners and other additives that give it sweet flavor that is the problem.  Some individuals guzzle down pre-made or smoothie shop smoothies daily, without understanding the true nutritional facts or what is really in the ingredients.  For example: Some smoothie shops use frozen fruit that has been sweetened with sugar or they add things like vanilla frozen yogurt to your smoothie.  Smoothies that are packed with extra sugar can be as unhealthy for an individual as eating a cheeseburger and fries in terms of calories and added chemicals. Another thing used to sweeten smoothies is commercial juice which is used as a base, and some will even use syrups to make the smoothie taste sweeter. In order to make a healthy smoothie, you should focus on fresh fruits, fresh veggies, unsweetened greek yogurt, healthy protein powder and fresh ingredients.  Instead of using juice as a base, opt for filtered water.  You can also add things like honey, stevia or agave in moderation for added natural sweetness if you choose.

Instant Oatmeal – These convenient packages can be filled with sugar in order to help with taste. When choosing instant oatmeal, look at the packaging and see the amount of sugar used. Some of the numbers may scare you. Opt for instant oatmeal with no added sugar and sweeten it yourself during preparation. Look out for those brands that claim to be low sugar but use artificial, diet sweeteners.  A delicious recipe is to melt a banana and natural peanut butter into non-instant oatmeal, creating a healthy sweet meal.  You can also use other fruits, honey, etc.

Microwavable Meals – From a healthy diet friendly to pure junk food, these meals take up a majority of the freezer section at your local grocery store. The nutritional numbers on the back of these freezer meals, from healthy to downright terrible for you. Even the diet-friendly meals have large amounts of sugar (and an abundance of sodium, but we are talking sugar right now). For example:

  • Healthy Choice Sweet & Sour Chicken – 29 grams of sugar
  • Kashi Sweet and Sour Chicken – 25 grams of sugar
  • Healthy Choice Sweet & Tangy Chicken BBQ  – 29 grams of sugar
  • Lean Cuisine Beef Chow Fun – 18 grams of sugar

One reason, sweet sauces used to improve the taste.  Consuming a large amount of this kind of meal can be detrimental to one’s health and waistline. Before snatching that quick meal, take time to read the package. If the meal is high in sugar and sodium, look for a better option, or choose to make a salad instead (Add some chicken for protein if you like, but skip the sweet dressings). Salad ingredients can be just as affordable and effortless to throw together as popping a meal in the microwave.

There are plenty of other foods out there that pack a large amount of sugar. For an individual to take charge of their health, they must educate themselves on healthy nutritional numbers to follow as well as always take the time to check the food’s nutrition label. Individuals who do not educate themselves on the nutrition of the foods they consume have a higher chance of gaining weight and running into weight-related health issues in the future.

Real Food Comes in a Brown Bag

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Here is some advice for Day 12 of our April Challenge!  In the quest to eat healthy, natural foods, lunch time can present the biggest challenge. Away from home, surrounded by vending machines and food carts, resolutions to stick to a healthy lifetyle can go out the door quicker than one can say “I’ll have fries with that.” But it doesn’t have to be that way. With some advanced planning and preparation, eating lunch at work or school can be both healthful and delicious. An added benefit, without the time spent driving to the nearest fast food restaurant, there will be extra time for a quick walk around the block or a run up a few flights of stairs. Not to mention the extra cash to buy that new pair of skinny jeans.

lunchtimeAssemble your equipment. Buy an insulated bag. Pick out one that is of adequate size for your needs. People who work 10 or 12 hour shifts will need a greater amount of food so make sure the bag will hold everything needed. Some come with containers and a thermos. Pick the one that best suits your needs and be sure to pick your favorite color or pattern. Eating is pleasurable, make it fun!

Have some staples that are always in the bag. Packages of nuts and dried fruit are handy and filling. If one has a desk, they can keep some supplies there, or in a car. The biggest reason for slip-ups is lack of preparation. Make it easy to eat healthy and you will be suprised how quickly your habits and tastes change.

Cook extra on the weekend to freeze in single portion servings. Here again, planning is the key to success. Having fresh vegetables cut up and bagged makes them easy and fast to pack. Hard boiled eggs and sliced meats provide protein. Assemble lunch ingredients the night before so a rushed morning won’t cause a noon trip to the taco stand “just this once”.

There are differences in lunch facilities at workplaces. Some have large lunchrooms with refrigerators and microwave ovens. Others are non existant. Workers, such as those sent out to job sites usually are on their own as to where to spend their noon break. Food safety is an important consideration in these circumstances. A cold pack can be put inside the insulated bag. Drinks can be frozen before packing. Vegetarian dishes and wraps are much less temperature sensitive than those made with meat and sauces. It is also a great way to increase fiber intake.

Experiment a little. Brown bagging it has come a long way since PB and J in your Care Bears Lunchbox (Sorry, I’m dating myself there). Skipping the fast food habit and replacing it with a balanced lunch will not only improve your figure and bank account, but you will have increased energy and be more alert for the remainder of the day.

7 Ways to Get Your Kids to Drink Less Sugar

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Ladies, now that you are working to eat healthy, one of the things you are likely avoiding is sugar laden drinks.  I’m talking about soda, commercial juice (processed and pasteurized or from concentrate), milk-based sweet drinks and anything with added processed sugar or artificial sugar.  If you have kids, you know that drinks marketed to and loved by kids also have a ton of sugar.  Since it is Day 11 of our real food challenge for April, I want to challenge you to consider how you can remove the sugary drinks from your child’s diet as well as yours as we focus on real food this month.

Sugary drinks add an unnecessarily excessive amount of sugar to a child’s diet. The added sugar and calories that go along with it can impact the child’s health in numerous ways. The child who consumes a lot of sugar is at risk for obesity  and tooth decay. The child is probably also being deprived of nutrients because he/she has filled up on the sugar calories, not vitamins, fiber, etc. 7 Ways to Get Your Kids to Drink Less Sugar

Eliminating the high-sugar drinks is going to be difficult, but it does not have to be done instantly. The child’s body is accustomed to the regular sugar intake and should be weaned off of the sugar in a steady manner. This way the child will not suffer from severe energy crashes or headaches associated with the sudden lack of caffeine and sugar.

Plus, the child will probably not be too excited at the thought of never drinking his/her favorite soda or juice. Instead of completely eliminating the sugary drinks, take these seven steps to help your child become healthier while slowly eliminating the sugar.

  1. Trade one sugary drink a day to a healthier option. Perhaps the new drink can be water, fat-free milk, or calcium-fortified juice.  Try to find naturally sweetened options to transition your child to.  After a week or two, increase the healthier drinks to twice a day. Try to make the sugary drink only available once a day.
  2. Refer to soda and high-sugared drinks as a treat for special occasions. Perhaps make the drink available once a week now.
  3. When drinking soda or sugary juice, reduce the serving size the child drinks. A child does not need to drink a large bottle or super-sized soda. Instead make the serving size 6-12 ounces or less.
  4. Keep water easily available. Also, make it more alluring to children by adding a squirt of fresh lemon or orange. Let them experiment with flavors and make their water unique and fun.
  5. Significantly reduce the amount of soda that is bought. If water and low-calorie drinks are readily available and no soda is in the house, then children will have no choice but to drink the healthier options.
  6. Lead by example. A child learns by what they witness their parents and loved ones doing. If a parent wants his/her child to drink healthier, then he/she should also make healthy beverage choices.
  7. Praise the child for making healthy choices. Perhaps a small reward is in order, like a small toy or downloading a game they like to play on your iPad.  🙂

Eliminating high-sugared drinks from a child’s diet is not a simple overnight success. It will take time, but it is worth the effort. The child will be healthier, feel healthier, and learn that there are healthier options available.

6 Tips to Help You Get Exercise During the Workday

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Work days can sometimes be a challenge and often we don’t feel like exercising after a long day.  However, there are some fun ways to get in some exercise while at work.  Getting in some physical exercise can help you to feel energized throughout the day.  Here are 6 tips:

workout at the office#1 Find the longest way to your desk or other places in the office that you frequent and take those routes.

#2 Instead of using the elevator to get you to our destination, take the stairs. You will feel energized and more motivated once you return to your desk.  You may be intimidated by the thought of going up flights of stairs, so start by taking the stairs DOWN.  Walking down stairs is still more exercise than the elevator.  You can then work your way up from there.

#3 How about taking a pedometer with you? They are a great way to see how many steps you take during the day. Seeing how many miles you walk each day will motivate you to walk even more. It can be attached to your skirt, pants or work ID.

#4  Walk to lunch. Eating lunch and then not getting any exercise afterwards can just contribute to unwanted calories that can add weight to your body. If your work is close to a restaurant, ask a co-worker to walk with you to the restaurant. Walking up and back to a restaurant instead of driving, is a great way to stay fit and well.

#5  Take some healthy snacks with you to work.  You will have more resistance to unhealthy snacks in vending machines at work.  You will consume fewer calories and feel a lot better than when you eat snacks that are heavy in calories. Processed food that is found in most vending machines will not only add calories to your daily diet, but they also can contribute to health problems such as high blood pressure and diabetes.

#6–Another fun way to exercise is to exercise in your office, at your desk. Look up chair exercises online.  Try doing some sit-ups, crunches, yoga, leg lifts, jumping jacks or pushups 3 times per day for a very quick workout.  Pick a number (50 sit ups, 25 push ups…), close your door and workout. Also, try some stretching exercises before you do sit-ups or jumping jacks. Stretching exercises not only make you feel good but they also take away some of the pain that comes from sitting or standing too long.  You can bring a yoga mat to work so that you are not right on the floor in your good clothes.  There are even workplace workout videos on YouTube.

One more note: Many hospitals have an area where employees workout or take exercise classes.   Some facilities allow the public to work out too, for no cost or at minimal cost. Check out your local hospital.  If you work at a hospital or near one, this would be a great way to exercise during your lunch break.