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Jacquelyn lost 76 pounds

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Today’s featured weight loss success story: Jacquelyn lost 76 pounds in 7 months by following the Weight Watchers plan and exercising hard.  Here is what she shared with us:

I’ve lost 76 pounds since Jan 1st, 2013.  My motivation is my mom,my son and my best friend. Weight watchers and exercising are the only things I used during my transformation.  I still have 40 more pounds to go.  I walk 4 miles a day and do Zumba 4 times a week.  I lift weights 2 times a week.

My motivation for losing weight was my family.   When I joined Weight Watchers, I loss 8 pounds in the first week and another 6 pounds the next week.My family cheered me on so that I didn’t want to stop. My eating habits were bad because I didnt have portion control.  My husband made me a man sized plate and I ate until it was gone and wanted more. I often went to bed full and miserable. Weight Watchers gave me the control I needed and helped me to not only understand food but underatand how it affected my body and weight loss. My starting weight was 285 on Jan 1st, 2013 and as of July 26th, I weigh 209.  I have loss 76 pounds. My workouts are continuous. At each moment of the day, I think about what I could be doing to help my journey.  I excercise about two and a half hours a day and most of that time is taken up by my daily walk/run regimen. I do zumba 4 times a week and I lift weights 2 times a week for toning purposes. My transformation took 7 months  I still want to loose avout 40 more pounds before I go into maintenance mode and I hope to do that by December of this year. My mom and my best friend are great supporters becauae we work out together everyday.

Jacquelyn weight loss story

Bri lost 73 pounds

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Today’s featured weight loss before and after story: Bri lost 73 pounds.  She was able to lose weight in a healthy way, eat right during pregnancy and deal with a diagnosis of Lupus.  Here is what she shared with us:

My weight loss story! I went from 216 pounds to now 143 pounds in less than a year, after giving birth to 3 children!  After getting pregnant with my second child and giving birth in 2010, I found myself weighing 216 pounds and wearing a size 14/16 in clothes. I struggled with my self esteem and my weight for the next 3 years. Was never quite able to lose it, no matter what I tried! Pills, shakes, bars they wouldnt work! Finally in 2012, I said enough is enough!  I changed my diet and started avidly exercising. I went from eating EVERYTHING I wanted and snacks galore to eating smaller meals and less carbs. I did 75 crunches a night and 110 squats. I walked 2 miles a day and drank A LOT of Water and 100% juice.  I also cut down my sugar intake and No snacks! Fruits! After losing 20 lbs in February, I found out that I was 5 months pregnant with my now 1 year old daughter. I still ate right, exercised and everything throughout my pregnancy. Then, I became very ill and bed ridden around May 2012. I still perservered through my eating. I was then diagnosed with Lupus and told that I could no longer exercise. However, I prayed and asked God to get me through it and he did. I gave birth to my daughter July 3rd 2012 and was 180 pounds. I got a personal trainer and kept on my diet.  Here I stand a year later at 143 pounds and healthy! I battle my Lupus like a good soldier and continue to eat right and exercise!

Bri weight loss story

Nikki lost 50 pounds

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Today’s featured weight loss success story: Nikki lost 50 pounds, down from 250+.  She lost weight by eating clean, running and she will be doing her first 5k in Sept. 2013.  Here is what she shared with us:

Hi my name is Nikki. I wanted to share my weight loss journey and hopefully encourage someone else deciding to change their life. I started my journey in Dec. 2011. However, before I get to the event that was the last straw, lets back up one month to Nov. 2011. A friend innocently tagged me in a picture on Facebook (picture in purple sweater) and when I saw it I was mortified at what I looked like. Dec. 2011, I took a beach trip with my husband and son and we decided to take a helicopter ride that required I sit in the front because I was to large for the back because I may hinder take off. (last straw). Who was this fat chick I kept seeing and hearing about? I couldn’t believe I’d allowed myself to get out of control to the tune of 250+ pounds. I started exercising and dieting in March of 2012 after I lost my job. After almost a year of exercising and dieting, I lost a disappointing 14lbs (oh yeah, I was on diet pills as well). In January of 2013, I stepped it up, I began to ramp up my exercising to jogging and training for a Black Girls Run 5k event. I began to eat clean; only lean meats, no dairy, no sugar, no carbs, only leafy veggies and protein shakes. I began to eat 4-5 small meals daily. I couldn’t believe this 40 year old body could do what it has done in a course of 5 months. I feel great, look great and I’m not even done yet. I replaced my obsession with fatty foods with jogging and eating well! This girl who could hinder take off will be doing her first 5k in Sept. 2013.  I’m 50 pounds lighter and healthier than ever. Thank God for perfect peace! Follow my progress on Facebook (nikmac).

Nikki weight loss success story

Shaniqua lost 102 pounds

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Let’s show some Black Women Losing Weight love to Shaniqua!  She has lost 102 pounds going from 285 pounds down to 183 pounds.  Check out her before and after photos. Here is what she shared with us:

“This has been the longest journey of my life. Depression had me at my heaviest weight in 2006.  I weighed 285 pounds. By the grace of God, I woke up, got up and started moving. I cut out fried foods and fast food.  I also started taking a step class once a week for exercise. I went from 285 pounds to 206 pounds within two years and I stayed at 206 lbs. from 2008-2011. Then, I had my second child and went back up to 225 lbs. Before depression could sink back in, I joined Weight Watchers.  I went from 225 pounds to my current weight of 183 pounds with the Weight Watchers weight loss plan.”

Shaniqua weight loss story

Brittney lost 40 pounds

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Let’s show some Black Women Losing Weight love to Brittney who lost 40 pounds in the last year.  She started walking and then jogging.  She also started juicing and worked to change her eating habits. Here is what she shared about her weight loss journey:

Hi! I’ve been really serious about losing weight for the last year. After getting married, having 4 beautiful children receiving my Master’s of Education degree, I had gained 80 pounds. I got to the point where I got tired of buying clothes and having to return them because they were too small. I felt smaller on the inside, but it didn’t reflect on the outside? After setting my mind on being a better, healthier me I started to walk 3 miles, 3-4 times a week. Within 6 months, I started jogging a little, but increased my total workout to 4 miles. In the last 3 months, I have started jogging 3 miles and walking 1 of those miles. I even broke my treadmill from using it so much.

I have  cut back on my portion intake.  Instead of eating my entire meal when we dine out, I save half for lunch the next day or I choose healthier options of the menu. I juice regularly, drink a gallon of water a day and take full advantage of a fresh fruit salad everyday. I even participate in BWLW monthly exercise challenges. I have successfully lost 40+ pounds and I am working toward the next 40! Thank you for the motivation and encouragement.

Brittney weight loss pictures

Vegetarian Protein Myths: Does a Plant Based Diet Contain Enough Protein?

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veggiesFor years, dieticians, medical professionals, and the health conscious have insinuated that vegetarian and vegan diets are deficient in some way, mainly when it comes to protein intake. However, most of the hype surrounding vegetarianism and protein deficiencies can be attributed to our culture and not to any real medical research. You see, before the turn of the 20th century, most people did not eat a lot of meat and dairy products; they just couldn’t afford it and food was scarce. In the early and mid 1900s, though, nutrition experts started telling people that they needed well over 100 grams of protein a day for optimal health. The idea stuck, resulting in a population that eats too much protein.

Protein: How Our Body Uses It

There’s no doubt about it, protein plays a huge role in our metabolic processes. Your body uses the protein you consume to make specialized molecules – the building blocks of your body. Your body requires protein to make blood, build muscle, make new cells, and to maintain bones and organs.

When you consume protein, your digestive juices break it down into amino acids. There are approximately 22 amino acids that your body requires for optimal health. Your body can create around 13 of the required amino acids; you must consume the rest.

Your Body’s Protein Requirements

It’s estimated that the average American consumes twice the amount of protein that their body requires. According to the World Health Organization, protein requirements for individuals fall between 5- to 11-percent, depending on various factors (for example weight lifters and athletes may need more for their activities). If you eat too much protein, you can face serious health risks including kidney disease and kidney stones, cancer, and osteoporosis.

Can You Get Enough Protein from Vegetables?

Fruits, grains, and vegetables contain all the protein your body needs in order to function properly. Vegetables contain around 22-percent protein, whereas beans contain a whopping 28-percent. Even grains contain 13-percent protein. As you can see, most foods contain more protein than your body requires. In fact, every single plant food found on this planet contains more than 2.5-percent protein. So, no matter what you eat, you will consume enough protein.

In addition to the myth of protein deficiency among vegetarians and vegans, it has been said that those who do not eat meat must eat a wide variety of foods in order to consume the right types of proteins as plant proteins were thought to be less complete than meat proteins. To the contrary, research shows that vegetable proteins are complete proteins. There is no need to pick and choose certain vegetables in order to meet all your protein requirements.

The myths surrounding vegetarianism and veganism are entrenched in our social consciousness due to the fact that they have been passed from person to person for decades. If you take the time to do some research, though, you will see that most of plant foods you already eat contain more than enough protein to meet your body’s needs.

vegan protein sources

5 Things You Need to Know Before Cutting Carbs

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low carb chicken veggiesExtremely popular and controversial, low-carb diets arrived on the scene in the early 1970s with the Atkins diet. Invented by cardiologist Robert C. Atkins, the Atkins diet severely restricted carbohydrate intake in an effort to turn the body into a fat-burning machine on the premise that the body burns sugar – carbohydrates – before burning stored fat. By limiting the amount of sugar consumed, the body enters into a fat-burning phase called ketosis.

While the Atkins diet has gradually faded in popularity only to be replaced by less restrictive low-carb diets, the science behind such diets remains the same: eat more protein and fewer carbohydrates.  Many people swear by the benefits of a low carb diet for weight loss.  This way of eating has proven to be very effective for those with the willpower to resist carbs.

Things You Should Know before Cutting Carbs

Many claim that low-carb diets are high in fat which can lead to heart disease and other health problems, several other factors exist that can influence the success or failure of a diet low in carbohydrates. That is not always the case.  You can do Low-Carb in a healthy way and eat foods that are full of vitamins and macronutrients.  Before beginning a low-carb diet, consider the following:

  1. Calories Count – In the past, most low-carb enthusiasts stated that you could consume as many calories as you wanted as long as those calories came from protein-rich foods. However, calories do count. If you take in too many, you will gain weight regardless of their source. If you eat too few, you will slow your body’s metabolism.  Make sure that you are eating lean and plant based proteins, eating healthy fats like coconut oil, whole grains, limiting salt and getting lots of fiber.
  2. Eat a Variety of Foods – No, you cannot exist on bacon and eggs. You must eat a wide variety of foods in order to stay healthy. One of the biggest misconceptions about low-carb dieting is that you can eat all the meat, cheese, and eggs you want. While these foods are low in carbohydrates, you also need to eat vegetables and get some fiber in your diet. In fact, you can consume more vegetables on a low-carb diet than you do meats or cheeses.
  3. Stay Alert – Some people encounter health problems as the result of restricting carbohydrates. In many cases, the problem lies in not following the diet properly, severely cutting calories, or choosing the wrong types of foods. Monitor your health and stay in tune with your body.  Invest in an actual book on going low-carb or do plenty of research with reputable online sources.  If you see your energy levels plummet and you are feeling weak and deprived all the time, this may not be the plan for you.
  4. Exercise – As with all diets, you must exercise to receive the full benefits. Develop a full exercise regimen that includes cardio and weight training.  Since you are feeding your body a lot of protein, you might as well get the muscle building benefits of eating this way.  Muscle burns fat at rest and takes up less space than fat so it helps you preserve your curves while losing the fat.
  5. Quitting and Weight Gain – One of the biggest problems associated with restrictive diets is that they’re too hard to maintain. Once your body becomes accustomed to doing without a certain food group, your metabolism adapts, becoming slower and more sluggish. When you get fed up with not eating the foods you crave and start indulging, you stand to gain all the weight you’ve lost plus some.  You can’t just expect the carbs to stay gone if you start eating them again.  You have to do your research and really understand what you are committing to in terms of how you can keep this weight off for life after you lose it on a low-carb plan.  Can you go low-carb for life?

Low-carbohydrate diets are the answer for some, and many people do extremely well on them. However, low-carb diets are not for everyone. Before you try cutting carbs, do some research. Make sure you’re dieting in a healthy way and take measures to turn your new habits into a way of life rather than a few weeks of sacrifice.

Pebbles lost 54 pounds

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Today’s featured weight loss before and after story: Pebbles lost 54 pounds.  Her weight loss and fitness journey was featured on the Dr. Oz Show (Dec 2012).  Now, she teaches others about mental as well as physical fitness.  Here is what she shared with us:

Hi, I’m Pebbles Armwood.  I am just a regular woman who at times gets busy, overwhelmed, and engulfed in everyday life. Around this time last year, I weighted 234 pounds and my doctor told me I was borderline diabetic. I knew at that very moment that I needed a change in my life. It’s one thing to be born with a health condition, because you’re not in control of that. However, to allow myself to become sick from something that I have control over is different. At any cost, if I can avoid, stop, and prevent any type of disease that’s what I will do. I knew that exercising was a must, so I had fun doing different fitness routines. I used dancing, walking, weight training, intervals, group workouts, etc. The key is that I had fun with my mental, emotional, and physical fitness. It took me 10 months to lose over 54 pounds.  Today, I am 180 pounds and still working on it. My message is simple, “It’s about mental fitness.. the physical part will follow.” I believe perception is reality which can make things hard, impossible, and unachievable for ourselves. Once I stopped playing the victim role, the sky was limitless. I soon realized that losing weight was a lifestyle change and not a fad. It’s all about small easy steps that will create big change. I had no idea losing weight would turn into purpose. I was a guest on The “Dr. Oz” Show after sharing my story. I now help others reach their goals thorough my blog, radio interviews, and one on one sessions. I also inform people about juicing for health. I now have a business called Pebbles Armwood Presents Mental Fitness. I do speaking events sharing my 3 Easy Steps To Mental Fitness.

“I love to dance, so I would go to the gym just do a lot of cardio because there was a lot of fat I needed to burn,” Armwood said. “I did cardio, I did elliptical, I did intervals, I did weight lifting. I love lifting weights. I could probably bench-press more than a lot of men. I would dance at home. I would go running, I would go jogging. I would do my own little made-up boot camp. Armwood also made changes to her diet, working in more parsley and lemongrass green tea into her diet, and into smoothies each morning before hitting the gym, both tips she learned from the show.” – Patch.com

Pebbles weight loss story

Tai lost 105 pounds

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Today’s featured weight loss before and after: Tai lost 105 pounds by doing the work of working out hard and changing her eating habits to lose pounds.  She has provided a LOT of detail for us. Here is what she shared with us:

Tai weight loss

“Good morning, I just wanted to give my personal thanks to you for promoting wellness, especially in our community. I’ve been on a healthy journey myself the last 15 months going from 265 to 160! It has inspired me to share my journey as a means to help others like me know it is possible to change your life. This is a really awesome page & I’m glad my friends told me to check it out. Thanks again for your contribution towards healthy living & Showing good examples for women to follow!

On July 5th, 2011, I removed my rose colored glasses and realized an ugly truth I had been hiding from for years: I was extremely overweight and unhealthy. It was during a weekend trip to Miami with friends, and it was the first time I felt uncomfortable in my own body. I had been overweight for the better part of my life, and had become numb to cruel taunts and overweight remarks; however, this weekend was different. If you’ve ever been to south beach, you know that it’s a scenery of nicely composed bodies flaunting them proudly up and down the main strip and boardwalk.

Tai weight loss before and afterUpon returning home from vacation I decided I needed to do something about my weight. I was about 265 pounds and standing only five feet tall. At the time I was a year and a half from my 30th birthday, and I didn’t want to enter the next year of my existence with the unwanted weight. Further, I knew that it would be harder to lose the older I became. I started by joining a Biggest Loser completion at my office. It helped to keep me motivated in the beginning because I’m very competitive and there was money involved for the top two losers. I ended up coming in second place after losing 17 pounds in eight weeks; however, after a few months of working out I hit a plateau and became very discouraged. I was around 30 pounds lost when I decided to change gears and stop working out at the gym. I instead took to a female dance studio that hosted classes like Zumba, Belly and Pole Dancing. I looked like a fish out of water participating, but I kept at it. What I liked most about the studio is that there were women of all ages and sizes, and they pushed me to do better. I kept up with the classes for about two months and then decided to start working out at home to save money. I took to walking and the intense Insanity workout. This forever changed my life. The program was tough, but I pushed play every day because I knew that if I did I would get results. Eventually my daily one mile walk turned into a two mile jog and increased to running several miles later down the line. I finished two rounds of Insanity and then moved on to another home program called TurboFire. The convenience of working out at home helped me stay on track because all I had to do was walk into my living room, which gave me no excuse as to why I couldn’t work out.

What was most beneficial for me during the entire process was learning how to eat properly. In the beginning, I stuck to a 1200 calorie diet, but found that I was consistently hungry. After a while I stopped losing weight, and after doing some research I found out I wasn’t eating enough calories to sustain my weight loss. I also started to look into the actual foods I was eating. I eat a lot of processed foods like canned soup, frozen meals and boxed foods. I learned to adapt to a method of clean eating instead. It wasn’t easy; it took about 6 months of researching and trying new foods before I became fully versed in what clean eating was. The benefit of it verses my previous diet regiment was that most of the food was only lean cuts of meat, raw fruits and vegetables, eggs, fish, nuts and seeds. I started to try at least one new food item each week until I replaced most of the bad foods I had previously consumed on a regular bases.

It took 14 months, but I to date have lost about 105 pounds. My current workouts are now back in the gym lifting weights as I am down to 160 pounds and looking to gain more muscle mass. I also run daily, anywhere from three to six miles, and I’ve taken up yoga. The results I received along the way certainly helped me to stay focused. Also, the people I encouraged along the way by sharing my struggle was a major motivator. I used social media sites like My Fitness Pal, Instagram and my Facebook page to share my store and have others share theirs. Providing motivation to others and helping them see that accomplishing their goals has been one of the most rewarding benefits of this whole process. This is because when I was at my highest weight there were not many women who were where I was and had gotten to a point I was trying to achieve. This is the main reason why I find it so important to motivate women who are currently the “old me” looking to achieve their own health and fitness goals.”

facebook.com/TaiFitness
Instagram: @TaiFitness

Tai weight loss story

Kim lost 190 pounds

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Today’s weight loss before and after story: Kim lost 190 pounds. She sent us the details of her weight loss plan, tips on eating right and her meal plans.  She shared with us in great detail.  Here is what she had to say:

My name is Kim Archie.  I’m 43 years old, and I currently reside in Sumter, SC. I was overweight for the last past 7 years. My weight started effecting my health in 2009. I began to feel really tired and in a lot of pain. I went to see my family physician and he did a blood work up along with a lot of other tests. One test in particular was a Sed Rate (Erthrocyte Sedimentation Rate).  This is a test that determines inflammation in the body. My Sed Rate was extremely high and my physician referred me to a Rheumatoid doctor. It wasn’t Rheumatoid Arthritis. I was diagnosed with degenerative arthritis in both knees. He prescribed me to take over counter supplements like Glucosamine, fish oil pills for my heart, and Aleve for arthritis. Since I was overweight, the arthritis was eating up cartilage around the bones in my knees. In other words, I needed to get the weight off so I could keep the cartilage around my bones. By 2011-2012 the arthritis had gotten worse. I developed shortness of breath really bad, I couldn’t stand or walk far due to the pain. My good cholesterol level was going bad which was leading up to all kinds of problems. The pain was so intense I couldn’t sleep at night if I would turn over it felt as if I was in a car wreck. I wanted to do gastric bypass my physician was like “absolutely not”. In May 2012, I was tired of being tired. June 11, 2012, I went to GOD in prayer and ask him to guide me along the way with my journey to lose weight.

My starting weight was 378 pounds and I needed to change my life. There was no turning back.  I was on a mission. The first week wasn’t even as hard as I thought it was going to be. The second week, I wanted to incorporate walking. My neighborhood is as large as a track and I made the initiative to try to start walking. It was so hard, but I made my first mile and came in rested and went back out and did it again. I walked one mile in morning and one mile in afternoon. I built my walking up as my body could tolerate it.  Now, I do 5 miles in morning and 5 in afternoon. By November 2012, I had lost a 100 pounds.  Then, I incorporated the gym. I planned my own menu’s and I stuck with it. I dodged a bullet. I’m not diabetic and I don’t have any health issues. My body is free from pain and inflammation because I’ve overcome with my weight lost and continuing to eat right. I have lost a total of 190 pounds. I’m currently working on 10 more pounds and I will be maintaining my weight loss instead of dieting. I made a guide so many people were in boxing me for my guide and help (below). There’s no turning back I’m moving forward to life coaching others with weight issues.

Kim weight loss before and after What I’ve had success with (Let add no surgery, no diet pills here’s my plan) – Make sure to get your BMI before you start and how many calories you need to intake****THIS IS VERY IMPORTANT****

• Remember to start with Prayer
• Commit to starting this journey
• Believe in yourself
• Write in a journal your start weight, your goal weight, your process, and what you plan to do once you have reached your goal.
• Everyday won’t be a good day but hang in and find that inner strength to continue.
• As you make progress you will want to do more.
• Find the right group of foods that work for you
• Remember there’s NO MAGIC PILL!!!!

*******GOING COLD TURKEY*******
Here are the steps that made me successful with my
Weight loss….
1. I cut off all sugar (SWEETS), breads, pastas, fried foods
2. Stopped eating red meats
3. Eating 5 portioned meals a day
4. Drinking only water over 80 ounces a day
5. Nothing to eat after 6:30-7:00pm at the latest
6. Drinking a glass of water before meals stops you from over-eating.
7. 2 to 4 cups of leafy veggies a day
8. LET THE SODAS GO BYE-BYE
9. The meats I’m eating are Fish (Tilapia), chicken (skinless breast), tuna, and salmon.

BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY

Next, I’m listing what I ate and have had great results….
Veggies
1. Spinach
2. Green beans
3. Green leaf or Romaine lettuce
4. Broccoli
5. Brussels sprout
6. Collard greens
7. Tomatoes
8. Carrots
9. Purple onions
10. Cucumbers
11. Green bell pepper and colored bell peppers
12. Celery

Fruits
1. Watermelon
2. Blueberries
3. Strawberries
4. White grapes
5. Green apples
6. Pears
7. Bananas

Nuts
1. Almonds
2. Pistachios

Yogurts
1. Yoplait light my two favorite flavors are ( blueberry patch and red velvet cake)
2. McDonalds yogurt parfaits

Protein Shakes
Dole makes a protein shake in three different flavors.  My favorite is mixed berry you can use any juice but I only use MINUTE MADE (50% less the sugar)  Pour it up to the mark, place top back on and shake for 30 seconds and drink.

Other Tips:
Planters has a new nutritional peanut energy mix in three different flavors. I place it on apples, bananas and celery it’s really filling.

I add Oscar Myers bacon bits to my salad, it’s the best for dieting; I use Wishbone ranch dressing low fat dressings make me sick. I only use a little to flavor salad. I also use a little cheese
SAMPLE MENU OF MY DAY

BREAKFAST at 8:30am or 9:00am
• Cup of sliced watermelon
• Banana with peanut butter recommended 2tbsps
• 1 cup of Yoplait yogurt
• 20 oz’s of water or more
• I change the yogurt out to protein shake too
• Find what works best for you……

MID-MORNING SNACK at 11:00am
• ¼ cup of pistachios or almonds
• ½ of a apple or ½ cup of grapes
• Or 1 Kellogg’s red berry bar
• 20 oz’s of water or more

LUNCH at 1:00pm or 1:30pm
• 1 can of green beans washed and heated
• With sautéed tilapia or boneless chicken breast on side
• Or a bowel of vegetable soup…
• 20 oz’s of water or more

AFTERNOON SNACK at 3:00pm or 3:30pm
• ½ cup of blueberries and ½ cup of strawberries
• Or celery sticks(4-5) and ½ cup of baby carrots
• 20 oz’s of water or more

LAST MEAL OF THE DAY
• Salad with green leaf of romaine lettuce, spinach, green bell peppers, purple onions, cucumbers, tomatoes, broccoli, and 2 boiled eggs, strawberries, white grapes, OF COURSE I MAKE A BIG CONTAINER FULL.
• Also I top with less than ¼ of cheese and a few of Oscar Myers bacon bits the best for a diet.
• I use wishbone regular ranch just enough to flavor my salad low fat dressings make me throw up its called portion control….
• I normally sauté me two small pieces of tilapia or boneless chicken breast colorful bell peppers.
• OR I could make me a spinach or multi-grain flat wrap with green leaf lettuce of romaine, spinach, purple onion, cucumbers, tomatoes, bell peppers, little sprinkle of cheese, and small sprinkle of bacon bits, sautéed chicken breast(diced up), and little ranch dressing and roll it up it’s really good
• Or a protein shake
• 20 oz’s of water or more
****I used virgin olive oil to marinate my fish and chicken and Pam olive oil spray to place in my skillet to sauté tilapia (fish) or boneless chicken breast and bell peppers

LADIES YOU GOTTA EXERCISE DON’T OVER DO WHAT YOUR BODY CAN TOLERATE…….I STARTED WALKING ONLY 2 MILES A DAY ONE IN MORNING AND ONE IN AFTERNOON AS MY BODY COULD TOLERATE MORE I PICKED UP THE PACE. I CAN DO 5 OR MORE IN MORNING AND AFTERNOON. I INCORPORATED THE GYM AFTER LOSING OVER A 100 POUNDS. I’M STILL LOSING WILL START TONING IN MAY 2013……JUST SOME TIPS TO HELP AND ENCOURAGE YOU ALL I STARTED AT 378 POUNDS SO YOU ALL CAN DO IT I’M HERE FOR YOU!!!