weight loss

30 Day Exercise Challenge and DietBet

August 28, 2017 by Ajima Jackson 77 Comments

This month’s challenge is Super Simple, but it’s also Super Powerful.
Commit to 30 Days of Exercise!
Sept 1 – Oct 12th – 5 Days of Exercise Each Week

Exercise for a minimum of 30 minutes per workout.
Work at your own pace. – Walking, running, weight training, HIIT, Zumba, etc.
Stay hydrated: Drink at least 64 oz of water each day. (If you drink much more than that or have medical limitations (due to kidney issues or other ailments), do what works for you.
Workout more than 5 days a week if that is your usual routine. However, we suggest having at least one rest day per week.

Note: If you can only workout 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 the 5 Days a Week goal. Again, it’s very important that you chose a goal and a workout routine that fits your current level of fitness.

Keep track of your workouts using our Tracking Calendar.

Click Here to Download the Printable Calendar – PDF

30 Day Exercise Challenge

Click Here to Download the Calendar

Click to Tweet – “I’ve committed to 30 Days of Exercise with Black Women Losing Weight. www.blackweightlosssuccess.com/30-day-exercise-challenge/ #bwlw”

How can you join us?

1. Download the Tracking Calendar

2. Leave a comment below and let us know why you are joining this month’s challenge.

3. Check in Daily on Facebook or Instagram!

4. Lose to Win

Join our September DietBet for Extra Motivation – $25 Bet

5. Share your Exercise Selfies

Use the Challenge Hashtag #BWLW30 when you post workout selfies.

Disclaimer: Before starting any exercise program, 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.

Healthy Amazon Prime Day Deals You Don’t Want to Miss

July 11, 2017 by Ajima Jackson Leave a Comment

prime day healthy deals

It’s July 11th! That means great deals on Amazon for Prime Day, from electronics to household items to fashion. Don’t forget to check out all of the awesome deals on health and fitness related items. We’ve made a list of our favorite deals below.*

*Disclamer: This post includes Amazon affiliate links. When you make a purchase, we may receive a small portion of the sale. This is one of the ways we keep the lights on.

Is Food Addiction Real and Can You Fight It?

June 20, 2017 by Ajima Jackson 2 Comments

We have all heard our friends and family say, “I just can’t stop eating these_____________ (fill in the blank).” We have even heard people say “jokingly” that they are addicted to certain foods, but can food really be addictive, like drugs or alcohol? Many say yes.

Consider this example, the Coca plant has been cultivated for thousands of years. South Americans have traditionally chewed it’s leaves to relieve fatigue and hunger, similar to how people drink coffee for energy. Eventually, someone realized how to refine the plant to make a highly addictive substance that came to be known as cocaine. Eventually, someone realized that cocaine could be further processed and manipulated into crack-cocaine, an ever more addictive substance.

What does this have to do with food?

Well let’s look at corn. Corn can be turned into many different processed foods, including corn syrup. Eventually, it was found that the sweetness of the syrup could be increased to make high-fructose corn syrup, which has been shown to be addictive in some studies.

Each time a food product is processed more and more, there is the potential for it to become more and more addictive, depending on its properties. These foods can stimulate parts of the brain for pleasure and euphoria, just like drugs. Sweetness, fat content and salt content are major factors.

High sugar foods and foods made with refined flour are some of the most problematic foods when it comes to the concept of food addiction. I’m talking about candy, bread, pasta, etc. Eating these foods can cause the blood sugar to spike, which can lead to the release of natural opiates.

“High-glycemic foods cause the release of the neurotransmitters dopamine, serotonin and endorphins—natural opiates that make us ‘feel good’. Foodaddictionresearch.org

“When fiber is digested, your body handles it differently than the way in which refined carbohydrates, such as white flour, are digested. A portion of the fiber simply passes through your digestive system intact. This difference means that eating foods rich in fiber is less likely to cause a spike in high blood sugar.” – EverydayHealth

Just to be clear: The term “processed foods” isn’t limited to things like cookies and sugary breakfast cereals. Cheese, milk, juice, protein powder and tofu are also processed foods. The processed food spectrum is vast and many are not associated with the concept of being “addictive”. When you eat things like whole wheat pasta, instant oatmeal and yogurt you are still eating processed food. What may become addictive for one person could be just food to another.

The question is… What is your relationship with food?

Do you feel compelled to eat certain foods?
Are you medicating your emotions by eating because you know the food makes you feel better?
Are you able to stop yourself when the cravings come on strong?
Do you feel sad, depressed or deprived when you can’t eat a specific type of food?

It’s also important to consider whether the over consumption of certain foods makes you more at risk for diseases, like diabetes, hypertension and heart disease. People who are addicted to cocaine, cigarettes and alcohol are often aware of the health risks, but still engage in the negative behavior. The same goes for food addiction. If you are willing to risk your health by overindulging, that could be a clear sign that food has become more than just nourishment for you.

So, how can you fight food addiction? Honestly, that answer is different for each person, just like any addiction. I can’t offer you a quick and easy solution. However, you can start this journey by making small, straightforward changes.

Don’t feed your emotions
Stress eating and emotional eating is at the root of food addiction for many of us. Sure, some people are addicted to the taste of food, but many people are addicted to the way food makes them feel and how it takes away the pain. Food can be an escape and a comforter. Take the time to deal with the true sources of your stress and negative emotions. Just changing the way you eat will not heal those areas. Seek out professional help if you need it.

Find other ways to get your high
If you don’t find ways to fill the gap left by cutting out addictive foods, you’ll be more prone to go back to unhealthy eating habits. Talk with a counselor, go out with friends, call your mom, take a walk, etc. Find ways to have fun that aren’t food centered. You have to develop new, healthy habits to take the place of reaching for food.

“Achieve a natural “high” from whole foods that increase dopamine production naturally. Specific foods—watermelon, spinach, avocados, tofu, and sesame seeds, to name a few—perform magic and reestablish normal reward responses for natural foods.” – Prevention Magazine

Eat more whole, fiber rich foods
Going back to my previous example of corn being heavily processed over time, much like a drug; what this shows is that we need to reverse the process. Choose more whole, plant foods. Instead of that orange juice and bowl of sugary processed grain cereal in the morning, choose a whole fruit smoothie (with no sugar added) or a cereal made with whole grains topped with berries. Reach for that apple or juicy peach instead of candy. Snack on crunchy vegetables instead of chips.

Remember that plants protect. When you choose plant foods like: beans, lentils, fruits, vegetables, nuts and seeds you are ensuring your body receives a balance of nutrition and not too much of a single substance.

Give it time
Slowly wean yourself from highly processed foods. Start little by little. Your body and mind are going to fight you. You may feel deprived. You may not want to do this, but understand that food is not in control. You are. Don’t expect to be free from food addiction in just a few days. It takes time and patience.

Become more aware of what you’re eating
Read the food label and ingredient lists on the back of foods you buy. Look for products with no added sugar, low sodium and ingredients you can pronounce and understand. Don’t eat mindlessly. Cooking and preparing meals at home using whole ingredients can help you cut down on fast food and convenience food. Taking the time to plan your meals a few days in advance can help as well.

With time, your mind, gut microorganisms and much more can change and help you crave less of the addictive foods that once dictated your actions and held your taste buds hostage. Small changes can add up to huge wins.

Suggested Reading:

Life if Hard, Food is Easy – Linda Spangle
Breaking Free from Emotional Eating – Geneen Roth
The End of Dieting: How to Live for Life – Dr. Joel Fuhrman
Never Binge Again – Glenn Livingston, PhD

FYI: This article contains Amazon affilite links. If you make a purchase, we may recieve compensation. Just one of the ways we keep the lights on.

Counting Calories vs Counting Macros

June 13, 2017 by Ajima Jackson Leave a Comment

Let’s discuss two major schools of thought in the diet and fitness world today: one argues that a calorie is a calorie is a calorie, and the other argues that not all calories are created equal. So, who is right? Should you count calories or should you count macros/flexible dieting.

The answer is a little bit of both.

Why Counting Calories Is Important

You cannot lose body fat without some kind of a caloric deficit – you need to be aware of your caloric intake in some manner for weight loss. Depending on the source of the food, a calorie can be nutrient rich, nutrient poor, or even devoid of any nutrients. The fat and fiber content (or lack thereof) will also contribute to how filling the food is and how long it will be before you’re hungry again.

Nutrient rich foods include most fruits and vegetables, whole grains, beans and lean meats. What is not on this list: sweets, soft drinks, alcohol, and almost all processed foods.

What makes calorie counting harder? The vast majority of Americans have no clue how to estimate their caloric needs. Here is where counting macronutrients, or macros, has a leg up on calorie counting right out of the gate.

Someone can estimate their caloric needs using only their age, height, and weight. The problem here is that this calculation does not take into account your activity level, body fat, or muscle mass – all of which have a major impact on your metabolic needs. It also doesn’t help that most people significantly overestimate their activity level.

Calorie counting doesn’t take into account protein requirements either. Protein (regardless of the source) is hugely important for cellular function at every levels of the body’s structure, regulation, and function of all of your organs and tissues.

Macros: A More Complete Way of Counting Calories

There are three major macronutrients that food sources contain in various ratios: protein, carbohydrates, and fat. Also important to counting macros is fiber intake, and we’ll address that shortly.

Protein has four calories per gram.
Carbohydrates have four calories per gram.
Fat has nine calories per gram.

In order for you to figure out your macronutrient intake for the day, you’ll first need to estimate your body fat percentage. The best methods are through a DEXA scan (done in the hospital), underwater dunk tanks, or a Bod Pod, but calipers and handheld body fat scanners are both fairly accurate. Using body tape or estimating based on body appearance are extremely inaccurate.

Knowing your body fat percentage allows the calculators to estimate your muscle mass, which is how your protein intake is determined. The more muscle mass you have, the more protein you need to maintain it. Also, more muscle translates into a higher metabolism and a better overall body appearance (less cellulite, more toned).

Generally, both men and women need around 0.8-2+ grams of protein per pound of lean body mass (muscle) for optimal health and energy, depending on their unique needs. The older an individual, the more protein they need. Also the more active an individual, the more protein they need.

Also of note: studies show that when additional caloric intake comes from protein alone, study participants don’t put on fat or gain much weight overall (the small amount of weight gained was lean muscle, and they lost fat mass).

That leaves carbohydrates and fat requirements. It is important to remember that carbs and fats are GOOD. You’re body needs them for energy and to support the same metabolic processes that also require sufficient levels of protein.

Fat intake should ideally be between 0.3-0.6 grams per pound of lean body mass. Exactly how much you need is again based on your unique needs. If you enjoy foods higher in fat, you could increase your fat macros and subtract from your carbs (accounting for the difference in calories/gram). It all depends on how your body works, what your fitness goals are, weight loss goals, etc.

Carbohydrates are the last to be figured out. For these calculations, you’ll need an estimate of your BMR (basal metabolic rate) and your TDEE (total daily energy expenditure). After your calories from protein and fat are accounted for, the leftover calories are reserved for carbohydrates.

Fiber is the other important part of counting your macros that is sometimes missed. Fiber is not only necessary for good digestion and bowel function, but keeping cholesterol in check as well. For those that count macros, meeting their fiber intake (usually between 10 and 40 grams daily) also ensures they are getting enough fruits, vegetable, and micronutrients in their diet.

That being said, I will note that counting macros can take considerably more time, planning and patience than counting calories, because you are tracking 3-4 variables instead of just one (calories). Many people who count macros are more willing to eat the same meal prep plan for 4-5 days in a row because they know the meals are effective and they have very specific goals. They would rather have the results, so they may sacrifice variety.

Final thought: If you’re looking for a good diet plan, the best diet is the one you, as an individual, can stick to. Do your research and do what works for you.

Here’s a free macronutrient calculator you can try.

Simple Chicken and Sweet Potato Meal Prep

May 17, 2017 by Ajima Jackson 3 Comments

I want to share more recipes with you guys and this simple meal prep combo is a great place to start. My husband loves this meal and so do I (I’ll miss it as I’m going Vegan, but that’s for another post…). 7 dollars (or less) for 2 meals! All you need is…

16 oz of skinless chicken breast – $4.00
one large sweet potato – $.75
1 bag of Seeds of Change – Quinoa & Brown Rice with Garlic – $2.39
spices (already had in the kitchen)
olive oil (already had in the kitchen)

Serving Size – 4 oz of quinoa and rice, 4 oz of sweet potatos and 6 oz of chicken. (weigh on your food scale after cooking)

Approx. Nutritional Value per Serving:
Calories: 602 calories
Carbs: 70.4 grams
Fat: 28 grams
Protein: 64.28 grams

I’m assuming that you’ve used a calculator or some other means to workout your daily calorie and macronutrient goals. If you are eating clean, taking in 1500-2000 calories a day and doing intense exercise, this kind of meal is right up your alley.

This recipe can be altered to fit your needs. Too many grams of carbs? Switch out the rice and quinoa (47 carbs) for green veggies (I’d suggest broccoli or spinach). Too many calories over all? Just have chicken and one of the carbs (sweet potato or rice/quinoa). You can also adjust the serving sizes.

Ingredients

16 oz of skinless chicken breast
1 large sweet potato
1 bag of 1 bag of Seeds of Change Quinoa & Brown Rice with Garlic
2 1/2 tbsp olive oil
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp black pepper
1/2 tsp salt

Instructions

Pre-heat oven to 425 degrees. Prep your baking sheet with 2 sections of foil such that the sweet potato and chicken will be separated. (see photo)
Cut up chicken breast into chunks and place in a bowl. Add 1 tablespoon of olive oil and hand mix to coat. Add garlic powder, onion powder, salt and paprika, and mix by hand to coat the chicken with spices. Place the bowl in the fridge while you prep the sweet potato.
Cut the sweet potato (skin on) into chunks (1/3 to 1/2 inch wide). Place in a bowl and drizzle on 1 tablespoon of olive oil. Toss to coat.
Drizzen 1/2 tablespoon of olive oil on the larger section you’ve mapped out on the baking sheet. Add the sweet potato chunks. Sprinkle on the cinnamon, nutmeg and pepper and toss to coat.
Cook for 20 minutes and remove.
Remove the chicken from the fridge and place it on empty section of the baking sheet. Sprinkle on black pepper to taste. Bake for 15 minutes.
Check to see if the sweet potatoes and chicken are throughly cooked. If not, cook for 3-5 more minutes or until done.
Cook the rice and quinoa mix by following the instructions on the package.

simple meal prep

Why should you consider preparing meals in advance?

Deciding in advance what you will eat each day can help ward off cravings and overeating. Meal prepping also allows you to analyze exactly what you plan to eat in terms of calories, carbs, sodium, protein, fat, fiber, etc.

One of the things I’ve heard over and over about meal prep is, “I don’t want to eat the same thing for 7 days.” Well, you don’t have to. You can prep just 1 or 2 days in advance if you like. Two to three days of meal prep for one meal of the day (breakfast, lunch or dinner) is a perfect way to start for anyone who wants to try meal prepping.

Meal prep can be intimidating, but it doesn’t have to be. Use familiar recipes and cook healthy food that you love. You’ll find lots of meal prep friendly recipes online on sites like Pinterest. Give it a try. Start with this simple meal prep recipe.

May 30 Day Time Crunch Intervals Challenge

April 28, 2017 by Ajima Jackson 14 Comments

The goal of this super, straight forward exercise challenge is to add an Intense Burst of Exercise into your day. Add these quick interval workouts to your regular workout routine.

Join Us!

Download the Workout Calendar! (Right click on the link to save – PDF File)
Leave a comment below and tell us your health and fitness goals for May?
Join our new Facebook Group! Check-in daily after you’ve completed your workout.
Join our mailing list, if you’re not already a member.

Do these workouts at your own pace. Ultimately, the number of sets you do of each routine will depend on your level of fitness. If you need more rest between each exercise or between each set, take it!

Workout Links – Don’t know how to do one of the exercises in the calendar? We’ve posted videos of the moves.

Workout Timers – There are a number of timers available online and as apps for your phone. Some fitness trackers include interval timers as well. You can also buy a timer on Amazon.

Tips:

Can’t perform an exercise safely? Chose another exercise instead.
Make modifications if you need to. One modified pushup on your knees is better than no pushups. It’s also ok to keep a slower pace if you are a beginner and then build up to doing more over the course of the month. Do what works best for you.

Need some extra motivation?

We are also hosting a DietBet in May! The fun starts on May 10th.
Photo Weigh-in May 8-10th – $30 Bet

What Should You Eat?
Whether you Eat Clean, Paleo, Vegetarian, etc., I suggest that you eat well balanced meals. Eat meals that are full of healthy, unprocessed foods. Use our Clean Eating Foods List and Clean Eating E-book for guidance. Also, there are a lot of free, healthy meal plans online. Here are a few sources.

Clean Eating on the Go: 40 Snack Ideas

April 13, 2017 by Ajima Jackson Leave a Comment

Eating right on the go is one of the difficult parts about eating clean. Almost all of the most common, most convenient foods are not going to fit in with the protocol, especially your new focus on simple, whole ingredients and food combinations. Fast food and junk food won’t cut it.

For this reason, advance planning is a must. Always make sure that you have clean, whole foods on hand so that when hunger hits, you can easily turn to these snacks to get satisfaction and maintain your energy. You may even want to invest in an insulated lunch bag to store your food.

Here are 40 great suggestions for healthy, portable snacks that are clean eating friendly.

2 Cups of fresh strawberries
Almonds
Spicy Roasted Chickpeas
Baby carrots with hummus
Regular or frozen grapes
No Bake Workout Bars
Green smoothie – Freeze overnight in a wide mouth container to make it more portable.
Pop-top cans of tuna
Pineapple chunks
Carrot Cake Energy Bites
Celery and hummus
Small container of cottage cheese – Eat with a drizzle of honey or fresh fruit on top
Coconut Orange Date Balls
Dried fruit with no sugar or sulfur added
Homemade Fruit Roll-ups
Plain greek yogurt with fresh berries
Protein powder. Pick a powder that is free of GMO, added sugar, etc. You can add water or nut milk for a quick protein drink on the go. You may also want to invest in a blender bottle.
Peanut Butter and Jelly Snack Bars
Rice cake with almond butter
Air popped popcorn
Hard boiled eggs
Cubed watermelon
3 Ingredient Peanut Butter Cookies
Apple slices
Orange slices
Clean Eating Protein Donuts
Protein Peanut Butter Energy Bites
Cherry tomatoes
Cucumber slices with salt and pepper
Homemade Apple Chips
Homemade Kale Chips
Walnuts
Dates
Natural apple sauce (no sugar added)
Apple and Peanut Butter Sandwiches
Bananas
Pumpkin Seeds
Sweet Potato Chips
Sliced mango
Low-sodium, grass fed beef jerky – You can also make it at home.

This is just a sample of all the healthy snacks you could have. Take some time and search on Pinterest for more snack ideas.

Snacking while you’re on the go is one area where extra, empty calories can easily sneak in. Make an investment in yourself and take the time to prep and pack snacks to take on the go. You are worth the extra effort.

Quick Clean Eating: 10 Delicious Sheet Pan Recipes

April 11, 2017 by Ajima Jackson Leave a Comment

All you need is a sheet pan and great ingredients to make a delicious, quick, clean meal. Think of some of your favorite roasted veggies. Now, combine them with your favorite proteins. Bam!! You’re on to something. Cooking this way saves time, especially when it comes to meal prepping. Check out the recipes below for some great combinations.

Broiled Shrimp and Broccoli with Cashews Sauce – Ready in 15 minutes and just 267 calories per serving. (via A Healthy Life for Me)

One Pan Roasted Lemon Pepper Salmon and Garlic Parmesan Asparagus – A delicious, super simple recipe that is great for family dinners. (via Cooking Classy)

Healthy Baked Chicken Italian Sausage and Peppers – Made with lean, nitrate-free and MSG-free chicken sausage. (via Organize Yourself Skinny)

The other day I made this super easy sheet pan dinner using harvestland @perduechicken chicken Italian sausage with peppers and onion! It took about 40 minutes and was delicious! I ate it just as you see it but this would be great in a salad, in a wrap, or dare I say on a pizza! I wanted to keep it low carb so I enjoyed on it’s own and it was super good. I kept it in my fridge all week and even froze some for down the road. I put the recipe link in my profile. #makeaheadmeals #mealprep #sheetpansuppers #healthyfood #healthyeating

A post shared by Tammy Kresge (@organizeyourselfskinny) on Mar 2, 2017 at 8:54am PST

One Pan Roasted Mediterranean Cod – This recipe is gluten free and paleo friendly. (via Kit’s Coastal)

Sheet Pan Balsamic-Herb Chicken and Vegetables – This is a great starter recipe for anyone who is new to meal prepping. Very simple to make. (via Skinnytaste)

One Pan Roasted Chicken and Potatoes – This one is not as quick (about an hour) but I’m including it because it tastes great! (via Laura in the Kitchen)

Apricot-Stuffed Pork with Potatoes and Brussels Sprouts – To make this recipe clean, choose an apricot jam with no sugar added. (via Martha Stewart)

One Sheet Pan Shrimp Frittatas – Shrimp, peppers, onion, olive oil and spices. Simple! Use whole wheat tortillas. (via. Number 2 Pencil)

One Pan Blackened Cod, Sweet Potatoes, and Zucchini – Sweet and smoked flavors blend very well in this recipe. (via Slender Kitchen)

Garlic Honey Chicken with Potatoes and Broccoli – Omit the brown sugar to make this a clean meal. (via Fleur de Lolly)

Garlic Honey Chicken with potatoes and broccoli #chicken #healthyfood #homechef #followmeplease #dinner #sheetpansuppers #YUMMY #yummyfood #tasty #tastyfood #delicious #delish #nomnom #instafood #instagood #hungry #picoftheday #eat #eater #recipe #foodielife #food #foodpics #foodies #foodstagram #recipeontheblog #recipe #foodphotography #garlicchicken

A post shared by fleurdelolly (@fleurdelolly) on Apr 5, 2017 at 7:13pm PDT

5 Ways You Can Eat More and Still Lose Weight

March 28, 2017 by Ajima Jackson 1 Comment

No matter what diet plan you’ve tried to follow, almost all of them will include deprivation at some point. Cutting an excessive amount of calories, and even entire food groups out of your diet, is not only incredibly difficult to stick to but it doesn’t always work for long-term weight loss. (Note: Many vegans, low carb of lifers and gluten-free folks would disagree about the whole food groups…but that’s for another article) Ultimately, the goal is to adopt a style of eating that is healthy but also realistic for the lifestyle you are trying to create… not just for a diet program or short detox. The great thing is that there are several ways you can actually eat more and still drop the pounds.

1. Adopt the 80/20 Rule

The 80/20 rule says if you eat clean, healthy food 80 percent of the time you can indulge in less healthy choices 20 percent of the time. According to Health, this diet can be healthy as long as you learn to keep track of your 20 percent. The reason the 80/20 rule can work is that you can still eat most of the foods you like, just not all the time. Diets that require you to give up all your favorite foods can backfire, especially when it comes to stress/emotional eating. If you’ve eaten healthy all week, you can satisfy that craving and indulge a little on Friday night, but know you limits. Don’t let a cheat meal turn into a cheat week.

2. Make Sure Your Quantity is Quality

The quality of your food choices has a bigger impact than the quantity. The bulk of your diet should include a wide variety of fruits, veggies, whole grains and lean protein. While technically you can eat junk food and lose weight, the quantity would need to be small. An average-sized candy bar and a small bag of chips boast a total average of 600 calories and won’t leave you feeling full for very long. There are a lot better ways to use those 600 calories. Four ounces of grilled chicken, a baked potato and a cup of steamed veggies has about the same amount of calories, but much greater nutritional content.

3. Mind Your Macros

Macronutrients are the primary molecules you use to create energy. Protein, fat and carbohydrates are considered macros. Most people focus on calories in versus calories burned, but that’s only part of the equation. Healthy Eater explains that the key to weight loss is learning how to count and balance your macros. That means possibly trading some of the fats and carbs in your diet for more protein. You need to make sure you’re eating enough protein to build and maintain muscle, enough carbs for sufficient energy and enough fats to stay full for longer periods of time. (more on counting macros)

4. Don’t Eliminate Carbs Completely

Too many of the most popular diets today, at least temporarily, eliminate carbs. Some even eliminate fruits. Carbohydrates have gotten a bad rap in recent years and it’s important to understand the different types so you don’t eliminate them completely from your diet. There is a big difference between whole and refined carbs. Whole carbohydrates contain lots of natural fiber, while those that are refined are processed and don’t have as much nutrient content. You don’t have to totally eliminate carbs, just keep the majority of your intake on the healthy side. (Now… if you are going low carb/high fat, Keto, etc, then this rule is not for you. I respect that many people swear by LCHF. To each their own.)

5. Be Smart About Exercise

Some people believe that if they exercise everyday they can pretty much eat whatever they want. This simply isn’t true. Prevention reports that you can end up eating more in extra food than you burn during a workout. It’s also important to remember that the time you put into a workout isn’t always as important as the type of workout you do. Interval training is a great way to burn more calories during your workout as well as boost your metabolism for several hours. An example of interval training would be repetitions of running at a moderate pace for two or three minutes followed by 20 seconds of sprinting.

It is possible to eat more healthy, quality food and lose weight if you know how to do it. Following these simple tips will help you to stay healthy without depriving yourself of the foods you love.

What You Should Know About Fueling Up Before, During and After a Race

March 23, 2017 by Ajima Jackson Leave a Comment

Running requires energy, and when you challenge yourself to a middle-distance race such as a 5k, your diet counts. Your body needs nutrients and fuel but not the burden of a heavy digestive load before you run. This means that when you run, it matters what you eat and when.

Prior to Race Day

Your pre-race day preparation is an important part of your race day success. Now is the time to ensure you are properly hydrated: Drink small amounts of water, all day long, for several days prior to your race. There’s no need to carb-load for a race that will take less than 90 minutes to complete, as you’ll end up consuming more calories than you’ll use. Ensure that you nourish your body with nutritious plant foods, as well as healthy protein and healthy fat, but avoid a heavy evening meal the night before your race.

Race Day, Before You Run

Your pre-race meal on race day should be light, eaten one to two hours before, and should consist mainly of unprocessed carbohydrates such as oatmeal, whole grain bread and fruit. Continue to hydrate, but avoid drinking a lot at once, as it could upset your stomach and go right to your bladder instead of hydrating your tissues. Skip energy drinks, as they can increase your heart rate to unsafe levels for running.

Fat, fiber and protein require longer digestion time, so eat only small amounts several hours before your race or avoid them on race day if you’re running in the morning. Eat light, but healthy. Your goal today is to fuel up rather than grow and repair tissue, so choose unprocessed items that are easy to digest and provide energy.

Race Day, During the Run

Running depletes the glycogen stores in your muscles, which is why experts suggest consuming 30-60 grams of carbohydrates every hour. However if your race is going to last less than 60 minutes, eating while you run isn’t necessary. If you are running a 5k, which can average anywhere from 20 to 35 minutes, mid-race food isn’t required. Hydration is always important, so carry a water bottle to sip from as needed.

Race Day, After the Run

Keep hydrating after your run, and drink a glucose sports drink to replenish your electrolytes. Shortly after your race has ended, eat something light but with a high glycemic index to replenish your blood glucose, such as fruit or whole grain bread. After several hours have passed and your body has recovered, eat a meal containing lean protein, and continue to avoid high fat foods and simple sugars, which counteract the health benefits of your run.

References/Resources

http://www.runnersworld.com/run-nonstop/the-best-ways-to-fuel-for-your-first-5k/slide/1

http://www.active.com/running/articles/how-to-recover-after-a-5k

http://www.runnersworld.com/fuel-school/how-to-fuel-for-your-first-marathon

http://www.runnersworld.com/for-beginners-only/should-i-eat-breakfast-on-race-morning

https://runnersconnect.net/running-nutrition-articles/energy-systems-running/

http://www.runnersworld.com/fuel-school/how-to-fuel-for-a-5k

http://www.livestrong.com/article/444785-what-to-do-after-running-a-5k/