Wellness and Health

Mental Health is Just as Important as Physical Health

October 9, 2015 by Ajima Jackson 1 Comment

mental health When making a decision to get healthy, many people focus on the physical – exercising more and eating well. After all, the body is your instrument and you must cherish it and put it to good work. While this is certainly an important part of getting to a place of optimal health, it is just as important to consider mental wellness in that process.

Peace of mind and living as stress-free a life as possible is Key to living at your best. When your mind is clear and healthy, you are better able to be the best version of yourself. Moreover, maintaining actions and decisions that you may have made in becoming more physically fit or losing pounds is much easier when you are free of things like depression, anxiety, addiction and/or excessive stress. This is because of the strong connection between body, mind and spirit. Consider a few tips to enhance your mental balance and health even as you create a stronger more balanced you physically:

Let go of residual anger: If you have anger over something – perhaps something you’ve been holding on to for a long time – do yourself a favor and let it go. Whether that means confronting the anger head on or talking it out with those involved, do what you need to in order to set that anger free. Your physical and mental health will be better for it.
Take time for yourself every day: Even if it’s just a quick walk around the block or time spent just sitting somewhere quiet to meditate or pray, make sure to give yourself the time you need each day to decompress and relax. You will likely be more mentally sound and find it easier to focus on your goals if you do.
Don’t sweat the small stuff: Far too often, people get hung up on small things that don’t matter in the grand scheme of life. If you are going to stress, at least choose situations that are worth being stressed over. The small everyday annoyances that won’t matter just hours later don’t deserve the response that your body will have over the stress of the situation. Practice letting go of situations that don’t otherwise impact your life, and you will be mentally healthy for doing so. If you find yourself dwelling on situations and stress points for days and days, it’s time to seek out a way to resolve those issues…even if it just is a matter of personal peace.
Take tender care of yourself: When you are having a bad day, do something to cheer yourself up. When you are sick, take the time needed to heal and recover. Take as tender care of yourself as you do your loved ones. Go the extra mile for yourself as you would for them. Do all of the things for yourself that you would for others in need around you. It is far too easy for people to forget about doing anything for themselves on the same plane that they would do for another.
Ask for help when you need it: If you are struggling with issues of a mental or emotional nature, there is nothing wrong with asking for help. In fact, doing so could open doors to becoming that much more balanced and healthy beyond what you could have hoped for. This is particularly poignant if you are struggling with a mental illness of any kind of, hormonal imbalances, depression or if you simply can’t overcome an emotional issue. Ask for help. This could be in the form of professional counseling, therapy, talking with your pastor or perhaps just taking the time to talk with a trusted family member or friend. Whatever you feel will help you to overcome a mental or emotional challenge, just do it. Asking for help is not a sign of weakness, but rather a show of strength to yourself that you are important enough to you to take care of yourself no matter what it might take.
Remember to breathe: Deep breathing for a few minutes each day can help you to retain your sense of calm and inner peace. It is important to breathe in through the nose and out through the mouth, fully filling your diaphragm when you do. As the body receives extra oxygen, it will in turn relax and help to fully clear your mind. When you are in the middle of stressful situation or struggling with you thoughts about changing your lifestyle, take some deep breaths. You may find that you feel better and are able to move forward with less stress and anxiety.

Anything that affects your mental well-being will ultimately affect your physical self as well. Mental stress can lead to a host of physical ailments, so even as you are making the effort to get as physically healthy as possible, don’t forget to take time to do the same for your mental well-being.

3 Strategies for Healthy Restaurant Dining

October 6, 2015 by Ajima Jackson Leave a Comment

healthy dining tips

Let’s be honest: if we could, most of us would eat out every…single…night.

Alas, our belts (and wallets!) stop us. Restaurant dishes are notorious for being high in calories, fat, sugar, and sodium. If you’ve ever looked at the nutritional information for your favorite restaurants online (and you should!) it can be pretty shocking. What leads us to favor eating out…convenience. Over time. we trade healthy living for this convenience. Many people eventually pay the price in the form of weight gain and illness.

People fear that losing weight means giving up restaurant food altogether, but that needn’t be the case. In fact, knowing how to healthfully dine out is an asset. In order to move forward in your weight loss journey, you need to know how to be successful in any food situation- and that includes at a restaurant. You aren’t going to stop eating out with friends, family and loved ones- you just need a strategy.

Naturally, the easiest way to slash calories is to eat half of your meal and save half for later- that much we all know or have heard. However, there are a number of other opportunities for you to reduce the number of calories in your meal before and after it hits the table. That way, the effects won’t hit you later on the bathroom scale.

Don’t forget about hidden fat!

The majority of excess calories in any one dish can typically be attributed to calories that are added in during the cooking process. For example, a mere 1 tbsp of olive oil contains 120 Calories! Because these calories are virtually invisible (we don’t see them on our plates, yet they’re certainly there!), and because they don’t fill us up the way high fiber foods do, they can become a big problem over time.

All fats contain the same amount of calories, 9 calories per gram. A single tablespoon of oil contains just as many calories as a tablespoon of margarine, so don’t assume that you’re making a nutritionally advantageous choice by dipping your bread in olive oil rather than applying a pat of butter spread. While olive oil might be seen as heart-healthy, remember, the calories still matter. (Note: Fat is not all bad and sometimes fat-free is a worse choice – 9 Myths about fat)

Hidden fats added during the cooking process are wide-ranging and largely dependent on the type of dish, so it’s smart to order items that are typically prepared with very little added calories- raw items like Sashimi, for example, have no opportunity for fat to be added.

When ordering a bread-based item, be sure to ask for your bread or bun “dry”- otherwise, it will likely come toasted on the grill, which adds 50-100 Calories, depending on the grill and seasoning process. Most restaurants apply margarine or butter to buns before placing them on the grill, and that’s before any added sauces or condiments!

Note: Added sugar and sweeteners can also be an issue, especially when it comes to beverages, alcohol and sauces.

Beware the health halo!

If you’ve never heard the term, a “health halo” is a positive association we have with a food because we believe it to be healthy, even when its preparation makes it less than virtuous. Many restaurant dishes fall into this trap: we know that sweet potatoes are healthy, so surely sweet potato fries must be healthier or lower in calories than regular french fries, right?

In reality, the two are nearly identical caloric-ally and nutritionally in many cases. Restaurant salads are perhaps the most dire example of a health halo: salads often contain as many (or more!) calories as a burger or a steak, but we simply believe them to be healthier. Chefs can pack a lot of Calories into a seemingly healthy dish, through the addition of high-Calorie “extras” like candied nuts, sugared dried fruits, cheese, dressing, and oil.

Always order dressing on the side, and remember that every “portion cup” of dressing contains 2 oz on average and 240-400 calories, depending on the type of dressing. Bottomline: Know what you are actually eating: what’s in it and how it was prepared.

Customize, customize, customize!

Don’t be shy to ask for something prepared differently. Polite requests are typically well-received by restaurants. The goal of any venue is customer satisfaction. Leaving sauces on the side or requesting that a kitchen holds a side dish or topping is an easy fix. You can also customize certain items even after you’ve ordered them. Simply removing the top of a burger bun or eating a sandwich “open-faced” can save about 100 calories. Similarly, removing cheese or croutons from a salad could nix another 100+ calories.

Aside from simply consuming less of any given dish, customization is the most potent means of reducing the calories in restaurant dishes. The more you know ahead of your restaurant visit, the better. Go online and check out nutrition information. Don’t be afraid to ask questions about how your food will be prepared. The more informed you are, the better decisions you can make.

Measure Your Progress Without the Scale

September 25, 2015 by Ajima Jackson 5 Comments

It is very easy for us to become obsessed with our weight as a number and start to weigh ourselves every day. Stepping on a scale isn’t the only way to judge whether you are making progress or not. In fact, it isn’t even the best way to know how much fat you’re losing and how much muscle you’re gaining.

Obsession with the scale can become a serious problem and lead to depression, eating disorders or giving up due to disappointment. The reason for this is because even the healthiest individual’s weight fluctuates on a daily basis. Instead of relying solely on the scale to judge how well you are doing, try some of these methods instead.

fit into your jeans

Photo Track Visual Progress

One of the best ways to track your weight loss progress is to take photos biweekly or monthly. There are a couple reasons why tracking with pictures is a good idea. Most women tend to want to lose weight or workout for their appearance. It isn’t the only reason but generally it’s up there in the top 3.

Taking pictures enables you to see how your body changes from an outside perspective. Often, women don’t realize how much their body has changed because they see it every day in the mirror. Seeing a photo from a month ago can really give insight into how well you are doing.

Photos taken in the same positions and angles every time will also show much fat you’re losing and from where, as well as how much muscle you’re gaining. How visible your abdominal muscles are is another great indicator of body fat percentage as your abs will only become visible when you reach a low body fat percentage, generally.

These photo don’t need to be fancy and you don’t have to show them to anyone- just take them for yourself. If you plan to keep your progress photos private anyways, try to wear clothing that really let’s you see your body vs bulky clothing. A bathing suit is a great choice. As mentioned earlier, try to take your pictures from the same angles every time. You may also want to take 2 sets of pictures, one where you are totally relaxed (don’t hold anything in!) and another where you tighten/flex your muscles. Even if you still rely on a scale, taking pictures should still be done as it is truly eye-opening and motivational.

Track Body Measurements

A second excellent way of tracking your progress without a scale is to take body measurements. Just like tracking with pictures, measuring your body will tell you a lot more about how your body is changing than a number on a scale. It is also extremely easy to do, so there really is no excuse to not track these numbers.

You can measure whatever parts of your body you feel you need to, but overall you’ll want to track you:

Waist
Hips
Legs (thighs & calves)
Arms (bicep area)
Chest (under and over bust)

Some women also choose to track their wrists, ankles, neck, etc. It’s really up to you. As you take your waist and hip measurements, calculate the ratio between them as this can be an important way of measuring health. Typically women should have 0.08 ratio. You can find more about waist-to-hip (WTH) ratios here.

To make measuring easy, it is best to use a cloth tape measure or a special body measurement flexible tape measure. You can probably find one at your local $.99 or $1 store.

Use a Body Fat Caliper

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A lot of women can get so hung up on weight that they don’t realize the more important number is body fat percentage. A super fit woman who has a lot of muscle could actually be considered “overweight” just based on her weight alone, even if she is really healthy with a low body fat %. There are so many different body types out there and people who are bigger boned may not be as unhealthy as they believe if they have their body fat tracked.

You can see a professional to get a body fat analysis but this isn’t necessary to do on a regular basis. There are body fat calipers and monitors you can buy online from websites like Amazon and in health stores so you can measure yourself at home. It is important to thoroughly read the instructions that come with the calipers and even do some research online to ensure you measure yourself properly.

Body fat is the best way to judge your health and you should never just rely on the automatic body fat calculator on some digital scales as they are not perfectly accurate. It wouldn’t be a bad idea to buy some calipers and then visit a doctor or personal trainer to get help with measuring body fat. Most will be happy to show you how to use calipers at home. Here is some additional info on ideal body fat percentages.

Get Weighed by a Professional

Finally, you can get “weighed” by a professional. There are two techniques which will measure your weight but more importantly, they will show you far more about your actual body composition. These two methods are:

DEXA Scanning: Judged by some fitness professionals to be the absolute best method of body measurement. DEXA stands for dual-energy X-ray absorptiometry which measures fat and lean mass as well as bone mass. Many universities offer DEXA scanning and it’s well worth the $75-$100 price tag to gain so much insight into your body. It would be best to get a scan done before starting your weight loss journey and every 3-6 months during your journey is this is something in your budget.
Hydrostatic Weighing: Hydrostatic weighing is done in water and tends to also be offered by universities and high end, retreat-style weight loss programs. Some very high end gyms may do this as well. Even though technology like the DEXA scan is more accurate, hydrostatic weighing is still an excellent alternative to a scale. It tends to be much less expensive than a DEXA scan as well.

A scale still has its place in everyone’s weight loss journey but should be a tool saved for biweekly or monthly tracking to avoid obsession. Remember that muscle is more dense than fat, so if you find your weight isn’t dropping off despite hard work, you could be gaining muscle. Don’t convince yourself that you’re not making progress just because the needle is not moving. Weight is just a number, so don’t become fixated on it. Focus on how you look, how you feel and your body fat percentage.

What is the Ketogenic Diet?

September 3, 2015 by Ajima Jackson 8 Comments

Note: Talk with your doctor before starting ANY diet/weight loss method. It’s important to educate yourself about any potential risks whenever you consider a diet. Going Keto/Ketogenic/Low Carb may be a great choice for someone else, but it may not be the right choice for you.

There has been quite a low-carb craze over the past few years and that only seems to be growing in popularity. A growing number of people want to know more about what they are eating and its effect on the body. Perhaps they are younger people doubting how healthy the average American diet is or the older generation looking for an answer to their health problems. Recently, there has been a buzz about how low carb diets, and American diets in general, should include more healthy fats.

“People who avoid carbohydrates and eat more fat, even saturated fat, lose more body fat and have fewer cardiovascular risks than people who follow the low-fat diet that health authorities have favored for decades, a major new study shows…

By the end of the yearlong trial, people in the low-carbohydrate group had lost about eight pounds more on average than those in the low-fat group. They had significantly greater reductions in body fat than the low-fat group, and improvements in lean muscle mass — even though neither group changed their levels of physical activity.” – The NY Times reported on this study.

One low-carb style diet under a lot of scrutiny and gaining a lot of fans is the ketogenic diet. While some people wholeheartedly back the benefits of this way of eating a Low Carb/High Fat Diet/Moderate Protein, it seems as though an equal number or more people claim it’s unhealthy. Most of this criticism is tied to old criticism about low carb diets, like the Atkins plan and the notion that “Fat is Bad”.

“Diets low in carbohydrates and higher in fat and protein have been commonly used for weight loss since Dr. Robert Atkins popularized the approach in the 1970s. Among the longstanding criticisms is that these diets cause people to lose weight in the form of water instead of body fat, and that cholesterol and other heart disease risk factors climb because dieters invariably raise their intake of saturated fat by eating more meat and dairy.” – Source

Like so many diets that contradict what is traditional or what is in a government food pyramid, keto diets are largely misunderstood – even by doctors- mostly due to a lack of research. Serious, adverse reactions have been seen in people using a Keto diet and some see it as a treatment for disease more so than a diet that should be used for weight loss.

History of the Ketogenic Diet

Though it may be in the spotlight right now ketogenic diets certainly aren’t new. In fact, the ketogenic diet was developed in 1924 by Dr. Russell Wilder as a treatment for epilepsy. Despite being very successful, the ketogenic diet unfortunately wasn’t able to maintain its popularity as anti-seizure medication took over in the ‘40s. Many people felt that a pill was an easier fix than a diet.

To this day there are many people that successfully use the ketogenic diet to maintain their epileptic condition and prevent seizures from occurring. One organization that promotes this diet for epileptic conditions is The Charlie Foundation which has been successful for 21 years now.

For the non-epileptic, the ketogenic diet still holds a lot of promise as a means to weight loss and overall improved health. I must note however, that in my opinion this diet is not for people with blood sugar issues, diabetes, kidney issues or cirrhosis of the liver. Not everyone can drastically reduce their carbohydrate intake or eat a diet that is rich in fats. For example, if you are on insulin or blood sugar medication and you remove all carbs from you diet, that could be a serious problem.

It is a drastic change for most people, illness or not, so please make a doctor’s visit before embarking on this way of eating. I have seem commentary online from people with diabetes or pre-diabetes and insulin resistance who sing the praises of Keto. However, I can’t recommend it universally due to the potential risk.

How does it work?

When you are on a Keto diet, your body uses fat (lipid energy) instead of glycogen from carbs/sugars as fuel for the body.

“What exactly is Ketosis? The metabolic state of ketosis simply means that the quantity of ketone bodies in the blood have reached higher-than-normal levels. When the body is in a ketogenic state, this means that lipid energy metabolism is intact. The body will start breaking down your own body fat to fuel the body’s normal, everyday functions.” – Bodybuilding.com

Benefits of the Ketogenic Diet

There are a lot of benefits people find when they change to a ketogenic diet. The following are some of the most common.

It Reduces Appetite

The combination of protein, healthy fat, lack of grains and low number of carbs means you feel satiated more quickly and for longer. Many studies (see below) find that participants on the keto diet never complained of hunger, despite eating less.

It’s More Effective for Weight Loss

Ketogenic diets are incredibly successful for healthy weight loss as going into Ketosis causes your body to use fat as energy. Many people find that they begin losing weight very quickly even without exercise.

Visceral Fat is Greatly Reduced

Many diets can help reduce subcutaneous fat, like the jiggle on your legs and arms, but few are as effective as getting rid of visceral fat. Visceral fat is the dangerous fat on the abdomen that surrounds the organs.

Increase Good Cholesterol

Not all cholesterol is bad. HDL is actually a lipoprotein that carrier cholesterol away from the body and towards the liver where it can be used or excreted. Traditional diets increase LDL which does the opposite of HDL. (more info)

Naturally Improves Blood Sugar

Carbs break down into mostly glucose which increase insulin and blood sugar. By keeping carbs to a minimum and obtaining them only from plant or animal sources, blood sugar levels don’t experience spikes. This is also the reason why people with blood sugar issues have to be careful and seek a doctor’s care when trying a Keto diet. If their blood sugar drops too rapidly, that could be a serious health issue.

Lower Blood Pressure

Hypertension is dangerous as it increase the chance of stroke, heart attack and organ failure. Studies have shown that those who eat low carbs have lowered blood pressure. (more info on this from WebMD)

Helps to Heal Brain and Mental Health Issues

The brain physically and psychologically improves on low-carb diets like keto. This diet provides the brain with ketones which it can burn. Glucose is provided naturally by the liver. The epilepsy example given early is excellent proof as to how healing ketogenic diets are for the brain. (more info)

Ketogenic and low-carb diets have been studied quite extensively and in nearly every study they come out on top as more beneficial for the participants. You can find a reference list to ketogenic/low-carb studies by clicking here.

Pursing any type of new diet, particularly one with dietary food group exclusions, requires research on your part. It is always a good idea to consult your doctor before starting a new diet. He/she may point out concerns you had not considered based on your unique situation. If you have questions about this way of eating, you may want to find a dietitian or nutritionist who has some experience with low carb diets and general nutrition. There are also books on the market to help those who want to learn more about going Keto. There is no one size fits all plan, so do your research.

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I’d talked about the benefits a lot, so let me present some balance. Here are some articles that talk about the pros and cons of Keto and Ketosis:

Note: Again, this is not a plan I would suggest for diabetics, people with kidney issues, those with high cholesterol or people with other serious medical issues without doctor’s approval. (This is my opinion and I’m not a doctor.) It’s important to educate yourself about any potential risks whenever you consider any diet plan.

Please consult your physician or a qualified health professional on any matters regarding your health and well being or on any opinions expressed within this website. The information provided in this site is believed to be accurate based on the best judgment of the author/individual member posting. However, you as the reader must be responsible for consulting with your own health professional on matters raised within.

5 Ways to Cut Your Risk of Getting Diabetes

August 26, 2015 by Ajima Jackson Leave a Comment

cut diabetes risk According to CDC 2014 statistics almost 30 million American have diabetes. This is nearly 10% of the population. This disease isn’t often fatal when properly treated by a doctor and when lifestyle changes are made. However, having diabetes can make everyday life more difficult by preventing people from doing what they would like to do. Diabetics deal with insulin injections, food restrictions or various health issues, like glaucoma.

Although there is a chance of an otherwise healthy person getting diabetes due to genetics (type 1), gestational diabetes during pregnancy or other uncontrollable factors, this disease is for the most part preventable. It really all comes down to getting yourself as healthy as possible and making the lifestyle choices that are right for you.

Oh, we are talking about prediabetes too.

“Together, the American Diabetes Association, the American Medical Association, the Centers for Disease Control and Prevention, and the Ad Council have launched the first national public service advertising (PSA) campaign to raise awareness about pre diabetes….

‘Eighty-six million people have prediabetes and only 10 percent know they have it,’ CDC Diabetes Translation Director Ann Albright told CBS News. That’s more than one in three Americans, she added. ‘No one is excused from pre diabetes.'” Source: CBS News – Jan 2016

Here are 5 ways you can greatly reduce your risk of diabetes.

Get Down to a Healthy Weight That is Right for You

Being overweight weakens your body, specifically your organs, and can make you more susceptible to disease and illness. Diabetes is no exception. There is a strong correlation between weight and diabetes, particularly type 2, in terms of risk factors. Although there are some diabetics who outwardly look very healthy and are at an ideal weight, the majority of type 2 diabetics are overweight or obese.

If you are overweight, you need to know the risk factors for diabetes and do what you can to avoid it. Losing weight could be a step in the right direction. This can be done via diet and exercise as you’ll see next, but if you have a significant amount of weight to lose you need to consult a doctor to learn more about your options. Seeing a nutritionist or dietician could also be helpful. Depending on the severity of your case your doctor, may recommend surgery or a medication to aid weight loss. Here are some helpful tips from the American Diabetes Association.

Be Active as Much as Possible

The average American adult leads a fairly sedentary lifestyle. According to various studies the average person spends anywhere from 7 to nearly 15 hours a day sitting, laying or otherwise not standing or active. There are numerous health conditions for which sedentary lifestyle is a risk factor, many of which may increase your risk of diabetes on their own.

You must increase your daily activity if you want to be as healthy as possible in the long run. If you have a break at work, get up and walk rather than sitting and checking Facebook. Consider walking for an extra 10-15 min during a break at home or at work. At home, get up do some quick jumping jacks during commercial breaks or set up your treadmill so you can walk or run while watching your favorite program. Make regular walks a habit and set up weekend activities like hikes or going swimming. You don’t have to train for a marathon or become a Zumba instructor, just get the body moving for an extra 10-20 minutes daily. That’s a great start.

Change Your Diet to Clean Eating

A common myth debunked by the American Diabetes Association is that diabetics require special diets. In reality, people are so accustomed to unhealthy diets in today’s world that many consider health diet recommendations for diabetics to be “specialized”. Diet is so important to overall health and some health authorities agree that 80% of your health is diet whereas exercise is only 20%. Those percentages can be debated, but we all know that what we eat matters to our health.

There are many diets that all promise you glowing health quickly or X number of pounds lost in X numbers of weeks. It is best to avoid these types of diets and first focus on eating well in general. This means eating clean – focus on eating whole, unprocessed foods as the bulk of your diet. Avoid processed foods as much as possible, but you can indulge with moderation. The key is that you have to really keep track of what you are eating in terms of calories and nutrients. Don’t just feed yourself blindly, have goals and intentions for your meals so that you know that you are giving your body the right mix of food that works for you. Eat a lot of vegetables and fruits (limit the fruit if you already have blood sugar issues), try to eat lean protein and limit your consumption of unhealthy fats, dyes and chemical additives. Keeping a food diary and using an online food tracking app is a great way to get started.

Stop Smoking

This bad habit doesn’t just yellow teeth and damage lungs but also increases your risk of diabetes. According to the Cleveland Clinic those who smoke around a pack to half a pack per day increase their risk of diabetes by 3x. Other studies show that smoking exacerbates symptoms of those who are already diabetic.

Stopping this habit can be extremely difficult for some people. Trying to just go cold turkey without any support of others often ends in a relapse and possibly smoking more than ever. Consult your doctor for help, especially if you are a frequent smoking with this habit spanning many years. It’s a hard habit to beat, but it can be done.

Practice Daily Stress Management

Stress isn’t just tiring or annoying, it can severely affect your health. Constant stress can cause chronic migraines, body fatigue, digestive upset, insomnia, depression, high blood pressure and more. Studies are also bringing to light that chronic stress also increase the risk of diabetes by as much as 45%!

You may not be able to prevent stress but there are ways you can manage it. You can take up yoga, make time for prayer, practice meditation, keep a journal of your feeling or even speak with a therapist to help you. If you lead a fairly stressful life or work a job that really gets on your nerves, consider changing your lifestyle completely if you can. Make a plan and work to create a more peaceful life.

None of these suggestions can totally eliminate the risk of getting diabetes. If you have a family history of diabetes or suspect you are showing symptoms, it is important to see your doctor for testing and to develop a health plan. It is always a good idea to consult your physician if you are making significant changes in your health, especially if you already have underlying health conditions.

What Is Cellulite, Really?

August 25, 2015 by Ajima Jackson Leave a Comment

Orange peels thighs, cottage cheese butt, fat dimples… These are just some of the names people use in reference to cellulite. Despite this condition being general associated with being overweight and eating unhealthy foods, roughly 80-90% of women have it. These are women of various sizes, small and large. Many of which may not be aware simply because it may be on the backs of their thighs or only visible in a bright light.

There are many myths and misconceptions associated with this skin condition even though it is so vastly common. To understand why it happens and how to get rid of it, you need to understand what it is.

What is Cellulite?

Cellulite is quite simply the occurrence of fat deposits under the skin. When normal fat deposits become larger, they can push upwards against the skin which causes the connective tissue to pull down which causes the classic look of dimples and small bumps on the skin. Cellulite can occur anywhere on the body, like stomach or even the arms, but are typically most obvious on the thighs and legs.

“Cellulite is caused by fibrous connective cords that tether the skin to the underlying muscle, with the fat lying between. As fat cells accumulate, they push up against the skin, while the long, tough cords pull down. This creates an uneven surface or dimpling.” – WebMD

cellulite

Cellulite can occur in men and women, but is overall more common in women. This condition can occur anytime in life but is often most apparent after puberty. Sometimes it may dissipate once a young lady has matured while others get cellulite much later in life. The main issue for many people is that cellulite make them feel self conscious and affects self esteem.

There are different stages of cellulite. In the beginning you won’t be able to see it developing below the skin. Stage 2 cellulite: You’ll be able to see slight dimples when you pinch the skin or when you flex your muscles. The next level of cellulite will be visible when standing but not when laying down and eventually it will be visible all the time. Your cellulite can become more or less visible depending on factors like eating habits, weight, age, hydration, pregnancy, skin elasticity and how long you’ve had cellulite.

Why Does Cellulite Happen?

There are a few different reasons why cellulite occurs. Generally, it’s a combination of a few thing which cause it, not just one issue. Doctors typically agree cellulite production is based on these 3 factors:

Hormones: Hormones like estrogen, insulin and thyroid are all involved in fat production, explaining why puberty is such a common time for cellulite to appear.
Genetics: Cellulite is genetic and so even a person with a low body fat percentage may still develop it if they have a family history.
Lifestyle: People that are generally sedentary or who consume a lot of sugary or fatty foods are most apt to develop fat deposits. Smoking also seems to contribute to the appearance of cellulite.

Some doctors have reason to believe that women who often wear tight clothing can worsen their cellulite or exacerbate the condition quickly in the beginning. That’s not necessarily fact, but something to consider.

Can You Get Rid of Cellulite?

There is a lot of controversy about whether a woman can get rid of cellulite completely. The problem is that some women can have cellulite without even being able to see it. In that case, if the appearance of the cellulite approves it is possible that the woman didn’t get rid of it, she just can’t see it.

Due to this, most fitness professionals and doctors agree that while a woman can’t necessarily get rid of this condition completely, they can reduce the appearance the lumps and bumps. It is important to also consider that women with a very visible cellulite may never be able to fully get rid of the appearance as a severe case of fat deposits may have permanently stretched/scarred the skin.

Here are a few ways you can reduce the appearance of cellulite, at home or with a doctor’s help.

Exercise with Focus on Strength Training: This technique is a must for reducing the appearance of cellulite. You need to get active and stop leading a sedentary lifestyle. Cardio is important also but put an emphasis on strength training. Resistance training with weights or bodyweight will help tone your muscles, which is important for blasting stubborn fat deposits. Muscle burns fat at rest and having muscle under the skin can help the appearance.
Lose Weight: Since the size of your fat cells impacts cellulite, it’s a no brainer that weight loss could help improve the appearance of skin affected by cellulite.
Laser Liposuction: Regular liposuction may make the appearance of cellulite worse, but laser liposuction can destroy the fact cells and thus it could have a positive impact. “How it works: A plastic surgeon makes small incisions to the cellulite-laden area. A probe placed through the incisions and under the skin emits a laser, melting fat bulges and cutting through the fibrous bands that pull on and cause dimples in the skin.” – Washingtonian
Please note that the long term affect of laser treatments are still unknown.
Change Your Diet: Even if you aren’t overweight, you can still have unhealthy eating habits which may be a contributing factor. Make sure the bulk of your diet is made up of whole foods, like vegetables, fruits and lean meats. Eat healthy carbs, but keep your intake of them at a reasonable level. Avoid processed foods and fast food as much as possible, especially those that are high in sugar, trans-fats and salt.
Get a Massage: Massage by a professional is very useful for breaking up fat deposits and returning elasticity to the skin. You can find a masseuse experienced in treating cellulite for the best results. Otherwise you can visit a regular one or practice massage on yourself at home.

Other ways you can reduce the appearance of cellulite is to wear looser fitting clothes and underwear. If you have cellulite, don’t feel ashamed or beat yourself up about it. It is a VERY common issue and you are not alone. Having a healthy body, not a perfect body, and loving yourself is the most important thing.

Kerry Washington Tells Self Magazine Her Exercise Secrets

August 23, 2015 by Ajima Jackson Leave a Comment

Graceful and Gorgeous! Kerry Washington looks amazing on the September 2015 cover of Self Magazine. Her daughter, Isabelle, is 17 months old and this 38 year old mom has clearly won the baby weight battle that so many women struggle with. However, she makes it clear that she is not chasing some past version of herself or trying to get her pre-baby body back. About her body, she says, “It’s the site of a miracle now. I don’t want to be pre-miracle.”

It’s a great article, so be sure to pick up this issue for the full story and check out the video below for more info as well. (Magazine sales help encourage major publishers to put more Black Women on their covers 🙂 ). So, what’s Kerry’s secret weapon for fitness? Pilates!

“There are a lot of forms of exercise where you have to leave yourself out of the room while you force yourself to do this thing,” she explains. “With pilates, I get to bring my true self. I cry, I laugh. I get to go: Where is my body today? What do I need today? How can I take care of myself and push myself past my comfort zone? How can I be both loving and challenging?”

Kerry is no stranger to movement and exercise. The Scandal star traveled to India after college and studied yoga. In the article, she talks about how she makes a point to exercise very early in the morning to make time for her child and her husband. She says, “I try to get it in so I can be back with my kid early. I have to take care of myself in order to live life the way I want to. It’s important to have rest days.”

Watch this on The Scene

I’m so excited to share this becuz I’ve been a fan of @selfmagazine for a LONG time. Guess who’s on the September cover…

A photo posted by Kerry Washington (@kerrywashington) on Aug 18, 2015 at 7:43am PDT

Can Diabetes Hinder Weight Loss?

August 4, 2015 by Ajima Jackson 1 Comment

diabetes weight loss In America alone, roughly 30 million people have diabetes according to a 2014 CDC report. That estimate includes diagnosed or not. Did you know that it’s estimated that 30% of people with diabetes are undiagnosed? Diabetes is a terrible disease that claims close to 3.5 million lives every based on United Nations Health Agency statistics. It’s also a disease on the rise, especially among young people. Needless to say, diabetes is a serious condition that needs to be addressed.

While many conditions such as blurry vision, numbness and excessive fatigue are symptoms of both types of diabetes (type 1 and 2), there is one particular health concern that has been tied to diabetes. Obesity.

Which Came First?

Does obesity cause diabetes? Does diabetes cause obesity?

According to a news story featured in Harvard Gazette, around 30% of people who are overweight or obese have some type of diabetes and 85% of diabetics are overweight or obese. Obesity numbers are rising along with diabetes numbers.

Figures from the U.S. Centers for Disease Control and Prevention reveal that we live in a nation where skinny and normal-weight people are actually in the minority. A third of us are overweight, and another third are so overweight we’re obese. Government figures show obesity rates rising steadily from roughly 13 percent in the 1960s to 34 percent in 2007-2008, with numbers flattening out in recent years.

Diabetes cases have risen along with obesity, with prevalence doubling in the past 20 years. Today, 11 percent of adults over age 20 are diabetic, and HSPH Professor of Nutrition and Epidemiology Frank Hu said he expects the numbers to keep rising.

While not all diabetics are overweight and the majority of people who are overweight aren’t diabetic, there is obviously a case to be made that obesity could be a serious risk factor. [Just an aside: I also want to be sure to note that rapid weight loss can be a symptom of diabetes, especially at the onset. More info on that.]

Which comes first? This is actually a tricky question to answer because studies still don’t give clear conclusions. Based on most research it is generally agreed upon that while being overweight or obese doesn’t mean you’ll get diabetes, it certainly increase your risk greatly. On the other hand you can be within an ideal weight range for your body and still acquire the disease. If that latter occurs, after getting diabetes for whatever reason (perhaps genetics) you could then start gaining weight because of it. This has a lot to do with the connection between insulin and fat storage.

Why Does Diabetes Hinder Weight Loss for Some People?

While it isn’t impossible to lose weight if you are diabetic, many people with the disease find it to be very difficult. Here are just a few examples of how diabetes make weight loss more difficult:

You Have Hypothyroidism

Hypothyroidism is actually fairly common in people with Type 1 diabetes. Simply put, when your body doesn’t produce enough thyroid hormones hypothyroidism occurs. Common symptoms include fatigue and generally feeling sluggish as well as weight gain. Those with hypothyroidism often have a more difficult time losing weight, which is especially exacerbated if they have diabetes. A change in diet will help but medication may be needed. This is definitely a medical condition that you have to speak with your doctor about for guidance. (more info)

You are Stressed

Stress is surprisingly damaging to both mind and body. Too much stress can cause weight gain via the hormone cortisol and make it difficult to lose the weight. Cortisol is released in your body during periods of stress as a means of survival. It can make you feel hungry and even reclusive or sedentary. It is a given that someone with diabetes could easily become stressed. However, many people are dealing with high stress situations in their day to day life these days, from work to family issues. It is extremely important to do things that will relieve stress, like exercising, getting enough sleep and practicing prayer/meditation. You may even want to see a counselor/therapis if you feel like you can’t get your stress under control.

You are on Weight Medications that Cause Weight Fluctuations

A side effect of some diabetes-related medications include weight gain. If you suspect this is your problem, research your medications or talk to your doctor. One of the most common ways weight gain is caused by medication occurs when someone injects too much insulin. Medication can also lead people to overeat when they have low blood sugar due to the meds. Always take the correct dosage of medication and keep a journal of how much you eat when you begin taking medication.

You are Frequently Hypoglycemic

One of the most common causes of weight loss difficulty associated with diabetes involves hypoglycemia. Hypoglycemia, which is low blood glucose, is a common side effect of diabetes. What happens in this situation is that your blood sugar drops. Typically, you might eat something sweet to bring it up. However, instead of eating a small amount of food and then checking your blood sugar level again, you may instead overeat which can lead to weight gain over time. Prevent hypoglycemia-induced weight gain by monitoring your blood sugar, eating balanced meals and taking your medication properly.

You aren’t Sleeping Well

Sleep is vitally important for overall health yet it’s often ignored. Rarely do people get 8 full hours of restful sleep in a quiet room with no lights. People with diabetes may find it difficult to get enough sleep, especially if they are overweight or obese. This is even worsened if they have a sleeping disorder, like sleep apnea. Ensure that your bedroom is a quiet, relaxing place and try to get at least 6-8 hours of sleep every night. Naps during the day may help you if you didn’t get enough sleep the night before.

If you are struggling to lose weight and have been diagnosed with diabetes or pre-diabetes, visit your doctor to learn more about your options. Speaking with a nutritionist or dietician can also be helpful. Seeking help is especially important if you suddenly gain a lot of weight or are working hard at losing weight for a month or two with no success. While diabetes can make weight loss tricky, it is completely doable and necessary for your health. Many people lose weight while dealing with serious health issues like diabetes, and you can too.

Simple Cilantro Turkey Fillets

August 3, 2015 by Ajima Jackson Leave a Comment

This is the first recipe of many as we commit to bring you more recipes this year. Personally, I love simple recipes that don’t make you jump through hoops and this one is very straight forward. It will work for folks who are eating clean, eating Paleo, eating low carb, etc. You’ll find all the ingredients and directions below.

I decided to whip these up for a dinner option that I could have over a big salad. It’s versatile so I also cut up the fillets and added them to flour tortillas for lunch with lots of fresh veggies and some mango salsa.

cilantro turkey fillets — Fresh ingredients make a difference

Turkey Breast Fillets are great because you get lean protein that’s already broken down into reasonably sized pieces. There are lots of options for this cut of meat. For example, you can have it with veggies, cut it up and add it to your salad or chop it up for soup. Three oz of turkey fillet gives you 130 calories, 2 grams of fat (.5 grams of saturated fat), 0 carbs and 26 grams of protein.

cilantro turkey fillet recipe — Juicy and savory turkey goodness.

I love the taste of cilantro, but it also has antioxidant properties and is heart healthy. [source] I think you will find a lot of flavor in this recipe. Enjoy.

Simple Cilantro Turkey Fillets

Recipe Type: Clean, Paleo, Low Carb

Prep time: 15 mins

Cook time: 30 mins

Total time: 45 mins

Serves: 4 servings

Ingredients

1 lb fresh turkey fillets
3 tbsp fresh chopped cilantro
2 tbsp lemon juice
1 tbsp olive oil
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp pepper
Salt to taste

Instructions

Preheat oven to 400 degrees.
In a small bowl, add the olive oil, lemon juice cumin, coriander and pepper, then stir. Then add the cilantro to the same bowl and coat with the mixture.
Sprinkle the turkey fillets with salt on each side. Salt to your taste.
Place the turkey fillets in a small or medium sized baking dish.
Spoon the mixture of cilantro, spices, oil and lemon juice on top of the pieces of turkey in the dish. Don’t worry about flipping them over on the other side
Cover and bake at 400 degrees for 25-30 minutes or until a meat thermometer reads 170 degrees. Check at 25 minutes to prevent overcooking.

Serving size: 4oz Calories: 181 Fat: 6.7g Carbohydrates: 1g Protein: 35g

7 Healthy Foods You Should Try

July 22, 2015 by Ajima Jackson Leave a Comment

A healthy diet doesn’t just consist of the standard variety of vegetables, grains, beans, fruit and lean meats. One of the most important aspects of eating well is to eat a variety of food! Humans are naturally creatures of habit and it can be easy to fall into a routine of eating the same foods. Break this habit and you will notice better health and improved vitality. It may even help you push through a weight loss plateau you’ve hit.

Here are 7 foods that are not only delicious but also healthy.

Seaweed

The average person is likely familiar with seaweed in two ways: the green stuff in the ocean and the nori sheets used for sushi. Seaweed may not be very popular in traditional Western cuisine but it would be very much worth it to pick up a bag at your local Asian market or health food store. Some major grocery stores also sell the dried, roasted kind as a snack in sheets. Very tasty…kinda like potato chips.

Seaweed is packed with nutrients, vitamins and minerals but one particular mineral is the reason why you need to try this food: Iodine! Seaweed is a natural source of iodine, something majority of foods do not have. By eating seaweed, the iodine you consume will help you maintain proper thyroid health.

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Wellness and Health

Mental Health is Just as Important as Physical Health