fats

Tone and Syn, Husband and Wife Transformation

December 10, 2015 by Ajima Jackson 3 Comments

We took a break for a while but WE’RE BACK! #ToneandSyn #WeLove #WeLift #WeTravel

A post shared by Tone And Syn (@toneandsyn) on Jun 9, 2017 at 8:48am PDT

Transformation of the Day: Husband and Wife Team, Tone and Syn have transformed their bodies. She lost 49 pounds and he lost 77 pounds. They both have significant muscle growth and the journey helped them to heal and improve their marriage. This busy mom and dad of 6 children are an amazing example for us all that with hard work you can live out your dreams. They recently won second place in their divisions as first-time fitness competitors and can now compete on the national level. Here is what they shared with us.

What was your motivation? What inspired you?
We have been married for 8 years as of November 26th, 2015. We got married 7 months after meeting each other, so we had a ton of issues that we had to work out. We really didn’t know one another and over time our arguments got worse and worse. We honestly were on a verge of a divorce before we took on this journey together. We travel a lot as, Tone owns and operates a travel agency. We would see fit couples on the beach and always say that we wanted that. We are so glad that we took this journey as it honestly saved our marriage. We regained trust, respect, admiration and communication through this journey. We never lost love for one another, but the items that I just listed were damaged. Seeing your body transform before your eyes shows you that with hard work and dedication the sky is the limit. We received this message and transferred this positive energy into our family and our businesses.

How did you change your eating habits?
We knew that we were going to have to be strong to give up our favorite foods. In order to do this, we had to change our lifestyle, we stopped buying certain things and stopped eating out. We have 6 children so we are used to cooking in bulk. We started meal prepping for a couple of days at a time, this truly helped us out a lot. Knowing that we had a meal waiting for us when we got home that we could just microwave was a life saver. Normally, we would think, “I will just pick up something while I am out.”, because after a hard day’s work we didn’t feel like cooking. We stopped eating red meat, whole eggs and dairy products. We also stayed away from seasoning with sodium in them.

What did your workout routines look like?
We usually warm up with cardio for about 10 to 15 mins and then strength train for about 45 minutes.

Starting and Current Weight:
Syn: 202lbs on January 12th 2015, 153lbs on November 6th 2015
Tone: 237lbs on January 12th 2015, 160.3lbs on November 6th 2015

What is your height?
Syn: 5’6”
Tone: 5’10”

How long did your transformation take?
10 months. January 12th of 2015 is the date we started our journey.

What advice do you have for others who want to lose weight?
Consistency! Whenever people ask us how to lose weight this will always be our answer. You have to consistently set forth healthy habits to maintain your ideal look. Abs aren’t given, there are earned through a good diet and exercise. You can’t start and stop, it takes time for you to form a habit but it only takes a second for you to fall back into your old habits. You have to get an understanding of what your putting into your body and how it affects it.

As African Americans we honestly have learned bad habits, as far as our nutrition. Think about this, the sole purpose of Carbs (carbohydrates) is to give you energy. We tend to eat a ton of carbs (Pasta, bread etc) with our dinner, however the bad part is that we tend to eat dinner at a late hour. Any unused carbs will turn into fat. I guarantee you that most people eat dinner at 6 or 7 pm and then go to bed at 9 or 10 pm. Guess what you have just done if you haven’t worked out? You have just gained more fat. Then most of us wake up and don’t eat breakfast. Your body is smart, it stores fat for fuel, so when you don’t eat in the morning this lowers your metabolism. If you are serious about losing weight we suggest that you do some research on how to boost your metabolism and also research protein, carbs and fat.

Check them out online:
www.facebook.com/toneandsyn
www.toneandsyn.com
Syn – Instagram, Facebook and Twitter: @~~theesyntyche~~ @dammnsyn
Tone – Instagram, Facebook and Twitter @IAmToneINT

Meal Prep: Seared Salmon with Creamy Cajun Sauce and Garlic Green Beans

October 3, 2015 by Ajima Jackson 4 Comments

Tonight, I did a super simple, low carb, 2 day meal prep today for my hubby that you can use of dinner or lunch. 525 calorie per serving. For this prep, I used…

One 13 oz piece of fresh salmon cut into two fillets
1 pound of green beans
Soul Fit Grill Seasoning, Creole Kick Flavor (low sodium, no MSG, no GMO, no sugar)
Smart Balance Light Mayo
Minced garlic
Salt and pepper
Lemon juice
Olive oil
Large skillet

Let’s get cooking!

Prep time: 10 mins

Cook time: 20 mins

Total time: 30 mins

Serves: 2 servings

Ingredients

2 fresh 6.5 oz salmon filets
2 tablespoons of extra virgin olive oil
sprinkle of salt
sprinkle of pepper
2 tbsp light mayonnaise
1 teaspoon of Soul Fit Grill Creole Kick Seasoning
1 teaspoon of lemon juice

Instructions

Heat skillet on high with 2 tablespoons of olive oil until the oil is hot.
Add the 2 pieces of salmon, skin side down and reduce the heat to medium low. Sprinkle with salt and pepper to taste.
Let the fish cook for 6-7 minutes on that side to cook 75% thru and brown the skin.
Turn over on the other side and cook for 3 more minutes.
Remove and check to make sure the fish is cooked to your liking. If not, cook until the fish is done to your liking.
Sauce: Thoroughly fix up the light mayo, seasoning and lemon juice in a small bowl. Refrigerate until ready to be plated or eaten. – The sauce has approx 5 grams of fat, 4.2 grams of carbs and 60 calories per tablespoon.

Nutrition Information

Serving size: 6.5 oz Calories: 435 Fat: 28 Carbohydrates: 4.2 Protein: 44

Garlic Green Beans: Putting the green beans together is super simple. Heat up 1 tablespoon of olive oil on a medium high heat. Add 2 tablespoons of minced garlic and cook for about 30 seconds. Add 1 pound of green beans and toss in the oil and garlic. Sprinkle with salt and pepper. Turn down to medium heat and cover for 2 minutes. Uncover and stir/toss. Cover and cook for 2 more minutes. Uncover and stir/toss. Cover and cook for 3 more minutes or until tender but not soft. 6oz Serving: Approx 90 calories, 13.3 grams of carbs, 2.6 grams of sugar, 5.4 grams of fiber and 5 grams of fat.

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Tips:

You can also change the portions to do 4 meals (For example: four 4oz pieces, 1.5 pounds of green beans and 3 tbsp of light mayo instead of 2). The nutrition details per serving will be different, of course.
In most cases, you can store this meal for up to 3 days in the fridge as long as the fish is fresh when you buy it.
Keep in mind: Don’t over cook the veggies or over cook the fish. You’ll be re-heating this meal and you don’t want them to get too soft or over done. I would suggest that you remove the veggies heat them up separately to get the correct heat for each. That way, you don’t overcook the veggies. I took out the salmon and heated it in the microwave for 1 min. Then I removed the veggies and heated them up with the salmon for 45 minutes. Then I added a spoonful of the sauce on top of the salmon.
Reduce Calories: Save 60 calories per serving by taking out the sauce and just using seasoning directly on the fish. You can also use a smaller piece of salmon. I’d suggest a 4 oz filet. This meal prep is for my hubby so I used a larger piece of fish for more protein.

I realized that I only had 3 section containers on hand so I had to chop the green beans in half to get them to fit. 1 pounds makes about 2 full 6oz servings of beans and one 4 oz portion. Spoon a tablespoon of the sauce over the salmon before heating to help the flavor cook in.

Shout out to Chaz of Soul Fit Grill for sending us the awesome Creole seasoning.

Enjoy!

Benefits of Eating Avocados

September 25, 2015 by Ajima Jackson 2 Comments

benefits of avocado Avocado is a unique fruit that is loaded with healthy fats and important nutrients. Unfortunately, many have been led to think of this fruit as nothing but a side dish in the form of guacamole. The delicious avocado should actually be a regular part of a healthy diet for a number of reasons. Here are just a few of the benefits of eating avocados on a regular basis.

Helps to Reduce the Risk of Some Cancers

Since raw avocados are anti-inflammatory and contain a lot of important antioxidants that have cancer fighting capabilities. Consuming avocado could also mean less risk of certain cancers (prostate, skin and mouth, for example). The reason for this is that phytochemicals present in the fruit inhibit cancer cell growth which causes cancer cells to die.

Avocado has also proven useful for people going through chemotherapy. Chemotherapy often leaves patients severely lacking in certain vitamins and antioxidants- all of which avocado helps to replenish.

Aids in Nutrient Absorption of Other Foods

Avocado is an incredible source of healthy fats. People need fat for overall health, especially brain health, but it also serves another purpose. The fat helps your body process/use nutrients. Fat absorbs vitamins and minerals that normally wouldn’t be completely used by the body. It literally acts like a sponge so when your body breaks down the fat, it also gains numerous other nutrients.

Improves Heart Health

Another reason avocado’s impressive fat content is so good for the human body is that it protects your heart’s health. Most of the fat in the avocado is called oleic acid and studies have shown that it’s useful in reducing inflammation and protecting the heart from disease and stress. If you have a history of heart conditions in your family or already have a health condition, you definitely want look into to eating more of this fruit.

Helps to Lower Bad Cholesterol

Again, fat comes into play. Monounsaturated fat is a healthy fat that helps lower bad cholesterol, which is also known as LDL. The reason this happens is because avocados are high in a compound called beta-sitosterol. This compound doesn’t only lower LDL but simultaneously raises HDL, which is the health cholesterol. A study published in the Archives of Medical Research proved just how effective avocados are at lowering bad cholesterol.

Impressive Source of Fiber

The average woman is lacking roughly 5 to 10 grams of the recommend 35 grams of fiber she should consume on a daily basis. Instead of going to a fiber supplement, just have an avocado. One medium avocado has about 11 grams of both soluble and insoluble fiber, roughly 25% soluble and 75% insoluble. Fiber is very important for weight loss, digestive health and overall metabolic health.

Avocados Support Eye Health

As mentioned earlier, avocados are high in different antioxidants but two of them are particularly important for eye health, Lutein and Zeaxanthin. These two antioxidants have been proven to reduce the risk of cataracts, glaucoma and macular degeneration. Avocados are useful in eye protection in all ages but are especially useful for the elderly.

They Have an Insane Number of Vitamins and Minerals

This fruit is loaded with vitamins and minerals, more than 20 of them to be exact. These include:

Vitamin K
Vitamin C
Vitamin B1, B2, B3, B5 and B6
Vitamin C
Vitamin A
Folate
Copper
Potassium
Zinc
Phosphorous
Iron

All of these vitamins and minerals are necessary for health and if you can get all of them in one food, why not?

Avocados are just as healthy as they are delicious. They are also super versatile in terms of how you can prepare them. If you’re unsure of how to incorporate avocados into meals check out these recipes for inspiration. It is best to consume avocado raw or unprocessed to get the most nutritional benefit from them. Recipes like fried avocados wedges are delicious but you are going to be negating a lot of the fruit’s health benefits.

Healthy Fats vs. Unhealthy Fats

May 19, 2015 by Ajima Jackson Leave a Comment

healthy fats vs unhealthy fats It’s unfortunate that the term fat is viewed as something negative or unhealthy most of the time. In reality, healthy fats are very important for our overall health and shouldn’t be viewed as something to avoid.

There are both healthy fats and unhealthy fats in food products. Sometimes these fats are found naturally in a variety of foods. They can also be produced through altering fats with heat and chemicals through a manufacturing process. Understanding the difference between these fats is important for your health, especially if you are trying to lose weight.

Types of Fats

Dietary fats are fats from plant or animal. These fats are actually an energy source for the body and many of them should be eaten for your overall health. For a healthy brain, liver and heart, understanding the role of fat and how much you should eat is key. Like many things in life however, moderation is important, as too much of a good thing can easily become harmful.

Here are 5 types of dietary fats you are going to encounter, some of which are healthier for you than others.

Saturated Fats

Saturated fats are those that primarily come from an animal. This includes all types of meats and dairy. It has long been believed that eating saturated fats will increase your risk of heart disease and diabetes. As high-meat diets like paleo become more popular however, studies are coming out that don’t support the theory that all saturated fats are bad. It is important to research this controversial fat yourself to come up with an educated opinion.

Here are a few sources with strong research contradicting the belief of saturated fats being dangerous:

The best way to come up with an educated opinion about saturated fats is seeing the studies for yourself and consulting with dieticians or doctors on both side of the argument. If you decide to change your diet and include saturated fats, keeping up with regular blood tests will show you if your bad cholesterol levels rise or not.

Trans Fats

Trans fats are another common type of fat that is also hotly debated in the health and fitness world. There are two types of trans fats: natural trans fats and artificial trans fats. Natural trans fats can be found in some animal products along with saturated fats. Similarly to saturated fats, people usually recommend you avoid natural trans fats totally or don’t worry about them. Most health experts will agree that artificial trans fats can be dangerous in terms of health. Top sources of trans fats: Fast Food, Margarine and Baked Goods.

Artificial trans fats are created by combining hydrogen with vegetable oils in a specific manufacturing process. You will usually see these fats as partially hydrogenated oils in many common foods. These artificial trans fats are not natural and therefore already suspect when it comes to health. Studies also support than these artificial trans fats can increase the risk of heart disease. One such study can be found here by The American Society for Clinical Nutrition.

Monounsaturated Fats

Monounsaturated fats are found in different foods as well as oils. Doctors tend to agree that these fats, also referred to as MUFAs, are heart healthy and have been shown to reduce the risk of heart disease. You can find a study on that subject done by the AHA Science Advisory here. It is also widely believed that MUFAs can help those with type 2 diabetes. These fats can be found in healthy sources, like nuts, seeds, fish, avocado, olives, olive oil, sesame oil and peanut oil.

Polyunsaturated fats

Polyunsaturated fats, or PUFAs, are most common in oil and plants. Similarly to the above monounsaturated fats, PUFAs are believed to reduce heart disease and is especially helpful for those with type 2 diabetes. Fatty fish and flaxseed oil are great sources of this fat.

Omega-3 Fatty Acids

Omega-3 fatty acids are often recognized as being a healthy fat that most people lack in their diet. Omega-3 fats are a type of PUFA and believed to be the healthiest type of PUFA fat. Doctors also suggest that these fats lower blood pressure as well. Omega-3 fatty acids primarily come from oily fish though there are some plant sources as well. The body uses these fats from fish most efficiently however.

How Fat Affects Cholesterol

There are two types of cholesterol: low density lipoprotein (LDL) and high density lipoprotein (HDL). LDL is considered to be the bad cholesterol since it takes cholesterol from the liver. HDL is considered the good cholesterol since it takes cholesterol away from the body and back to the liver. High LDL increases the risk of heart disease while high levels of HDL with decrease the risk. When it comes to fats it is commonly believed that saturated and trans fats will raise LDL. You can find an excellent resource on what cholesterol does on this CSU website.

The subject of fat can be very, very complicated, especially when looking into contradicting research. Striving to eat a healthy diet with whole foods is one of the best way to ensure you are getting the healthy fats you need. Make an extra effort to eat more fish and plant-based fat sources, like coconut oil and extra virgin olive oil for cooking, and that will further help ensure you are getting the right fats. Each person’s needs are different, so keep your medical issues in mind and speak with your doctor if you are concerned about how fat can affect your heart, liver, cholesterol levels, etc.

Sample Meal Plan – Slow Carb

November 3, 2014 by Ajima Jackson 8 Comments

slow carb meal plan

Background: The Slow Carb Diet™ was created by Tim Ferriss in his awesome book, “The 4-Hour Body“. I’ve put the information below together to give you some info and show how I would use the plan. Get the book for the full details of how this diet can work for you.

Our super simple meal plan example that adheres to having 4 low carb meals a day with a focus on veggies, beans and lean protein sources (70-80% of your diet). I would suggest you eat every 3-4 hours and start eating no later than 9am. You will eat like this 6 days a week. Day 7 is your “cheat day” where you will have one cheat meal and cheat snack of your choice.

The Plan below is JUST A SAMPLE, so feel free to modify this plan to your needs. The main goal is for you to eat low carb, simplify your eating and become more aware of what you are eating.

How much you eat of each food group you eat will be determined by how many calories/nutrients you need to lose weight. Calories, Protein, Carbs and Fats!

In my opinion, depending on your weight and height, most people who are doing intense exercise regularly, will need 1300-1900 calories. Start by going to calorie calculators at iifym.com, freedieting.com or myfitnesspal.com to determine how many calories you will eat. THIS IS MANDATORY! You need to do your research and create a calorie goal at the start.

You also need to have an idea of how much food you should eat in terms of protein, carbohydrates and fats. If you don’t have some idea of these numbers…how do you really know what you’re eating? How do you know whether your eating habits are the real issue hindering your weight loss?

Meal 1 – Lean Protein – Vegetables
(Substitution for more carbs: You can have non-instant oatmeal, 1/4 cup walnuts, 1/4 cup almonds or 1 serving of whole grain/no sugar cereal instead or veggies)

Snack – 50 to 200 calories of fruits, veggies, greek yogurt, low fat cheese or lean protein. (optional)

Meal 2 – Lean Protein – Vegetables

Meal 3 – Lean Protein – Vegetables/or Beans

Snack – 50 to 200 calories of fruits, veggies, greek yogurt, low fat cheese or lean protein. (optional)

Meal 4 – Lean Protein – Vegetables/or Beans

If you want to do 3 meals a day and 2 snacks, that’s find too. Just remove Meal 3.

When to Eat:
For example, you could do 8am – 12pm – 3pm – 6pm or 7am – 11:30am – 4pm -6:30pm. It’s up to you, depending on your schedule. I find that for most people more than 3 hours without food will cause serious hunger cravings and a serious drop in blood sugar, especially when you are eating limited calories (which I know that some people like to do). If you can’t have a full meal, have a snack that is 70 to 200 calories. Don’t go overboard with snacks. They should fit into your overall calorie/nutrition goals.

How to Use Snacks:

When you put together your meal plan in terms of how many calories you need, use snacks to balance our the equation. For example, your meals may be approx. 400 calories per meal x 4 meals = 1600. If your goal calories are 1700 then you may want to have a 100 calorie snack or two 50 calorie snacks.

Lean Protein/Veggies/Beans

Lean Protein – 0 g carbohydrate, 7 g protein, 0-3 g fat, 45 calories per serving.

According to BreastCancer.org, a deck of cards represents a 3-ounce serving of meat or poultry. Similarly, a checkbook is a good representation of a three-ounce portion of fish. These examples represent 3 lean servings of protein (about 135 -150 calories):

6 egg whites
3/4 cup of cottage cheese
3oz of lamb
3oz of pork tenderloin
3oz of skinless chicken
3oz of canned salmon
3oz of cooked shrimp

Lean protein that is a bit more fatty has 0 g carbohydrate, 7 g protein, 4-7 g fat, 75 calories per serving.

Vegetables – Non-starchy Veggies contain 25 calories, 2 grams of protein on average (some have more protein) and 5 grams of carbohydrate per serving. What is a serving?

½ C	Cooked vegetables (carrots, broccoli, zucchini, cabbage, etc.)
1 C	Raw vegetables or salad greens
½ C	Vegetable juice
If you’re hungry, eat more fresh or steamed vegetables.

Beans, Peas and Lentils – 15 g carbohydrate, 7 g protein, 0-3 g fat, 125 calories per serving. Here are some examples of a serving.


Baked beans	1/3 cup
Beans (black, garbanzo, kidney, lima, navy, pinto, white)	1/2 cup
Lentils (brown, green, yellow)	1/2 cup
Peas (black-eyed, split)	1/2 cup
Refried beans, canned	1/2 cup

Whether you are having 3 servings of protein per meal or 2 servings of beans…that has to be determined by what your calorie and nutrient goals are.

YOUR TASKS

Visit freedieting.com, iifym.com or myfitnesspal.com and determine how many calories you will be eating. You also need to know how much you plan to eat in term of protein, carbs and fats.
Divide up how many servings of what foods you need to reach your calories goals. How many servings of protein and veggies do you need to reach 400 calories per meal? What can you have for a 100 calorie snack that will fit into your calorie/nutrient goals.
Create a list of 10 breakfasts, 10 lunches and 10 dinners that you would like. Go online and search for low-carb, paleo and carb cycling recipes for ideas.

Tip: Focus on simple, straight forward meals that are easy to prepare. Don’t use too much sodium or and keep track of any oils or butter used. All calories count, including what you drink.

Note on the suggested calories: Many people have asked for for a 1200 plan but, I actually think that 1200 is way too low for most people and in the long term you can cause damage to your metabolism. Depending on your height, activity level and current weight, I would suggest that you add 300-600 more calories to that 1200 in the form of healthy, natural snacks between meals (fruit and veggies preferred) because for most people who are exercising 1200 alone is too low.

We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.

Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.

7 Foods You Should Always Avoid And Why

September 1, 2014 by Ajima Jackson 1 Comment

There’s a lot of temptation out there in the world of sweet, greasy, and fattening foods. Some are tasty cheat meal treats and others should be avoided at all costs. Why? Sometimes the momentary indulgence isn’t worth the long-term consequences in terms of health and addictive properties. Take a look at this list of 7 foods that should never find a space on your plate (or keep it to a serious minimum).

Store-Bought Frosting

Cake and pastries can be a great treat that can put a smile on anyone’s face but we all know they aren’t the healthiest choice. For many, the focus has always been placed on the sugary batter, but most of the time the icing is the true deal breaker. Not all store bought frostings are on the “do not buy” list. Those with trans fat are the true culprits. Trans fat is one of the most unhealthy fats used to create processed foods and it can take a bit of due diligence to avoid eating it. Very few store bought frostings are made without trans fat (butter is the other go to ingredient if you want it creamy and fluffy). FDA regulations that allow manufacturers to label certain foods as “trans fat free” even if they contain them makes it even difficult to trust what you’re buying. The best way to avoid consuming trans fat is to research your favorite brands prior to purchasing them or take the time to make your frosting from scratch.

Bagels

A quick breakfast on the go, many don’t realize how unhealthy a small bagel is. On average, your plain bagel contains 350 calories and 50-60 grams of carbohydrates. If made from refined flour, bagels have been stripped of the fiber and nutrients that make it healthy to eat whole grains. When eating a bagel, you’re consuming the equivalent of 3-5 slices of white bread depending on the brand so do your research before buying. The body digests the starch found in bagels even faster than table sugar, spiking blood sugar depending on what you eat them with. With a glycemic index of 70, they are even unhealthier than just eating sucrose. Higher glycemic indexes equate more weight gain, the opposite of what many light bagel munchers are aiming for. Alternative: Whole wheat english muffins can be a healthier option.

Fast Food Hamburgers

Listing all the reasons why you should never eat a fast food hamburger would take an entire week. If you’re serious about becoming healthy and losing weight, you’ve given up these greasy sandwiches long ago. Let’s be real. The overload of trans fat, possible hormones, possible ammonia or additives to increase the flavor of the hamburgers and make them last longer are nothing but empty calories and chemicals. Just one fast food hamburger can contain the equivalent of 7 days of trans fat. Make your burgers at home and buy the best quality meat (organic if you can get it).

Fast Food French Fries

Since we’re on the topic of greasy unhealthy food, we can’t overlook French fries. Saturated fats are what takes the average potato and turns it into a catalyst for cancer, diabetes, and heart disease. On the other hand, vegetable oil and sunflower oil are actually beneficial for your health (in proper amounts). Consequently, the low prices found on dollar menus don’t warrant most chain fast food restaurants the ability to provide customers with the healthiest options (However, so fast food chains have removed trans-fat from their fries, like McDonalds). Saturated fats remain in the body longer, breaking down the good cholesterol and form platelets in the blood streams which increase your chances of developing blood clots. These deep fried finger foods are a first choice for children, but as you can see they aren’t to their benefit. Cut and fry your potatoes at home for a heart-friendly alternative.

Microwave Popcorn

Movie night will never be the same. Before, you’d snuggle up with a big bowl of popcorn fresh out the microwave, but after reading this, you need to make your way to the pantry and throw it all away. The lining of the bag alone is riddled with chemicals including perfluoroctanoic acid (PFOA). These chemicals have been linked to causing cancer in the liver, testicles, and pancreas of tested animals. This chemical is also thought to cause infertility in humans. The microwave process vaporizes these chemicals and fuses them into your popcorn. Olga Naidenko, a senior scientist with the Environmental Working Group has found that these chemicals can stay in your body for years; it is a likely contributor for the rise in cancer patients in recent years (but to be fair, the list of chemicals that have possibly contributed to cancer in the last few years if VERY long). Plans have been placed to begin phasing out microwave popcorn that uses PFOA in its bags by 2015, even still, the best way to enjoy your popped snack is by making it the old fashioned way (Jiffy Pop is still tasty).

Milk With Artificial Hormones

Milk producing cattle are injected with recombinant bovine growth hormone (rBGH) to assist the cow in producing more milk. The side effect of using rBGH is the accompanying increase in utter infections and pus in the milk. Insulin-like growth factor (IGF-1) is also present in this milk. It’s been linked to causing breast, prostate, and colon cancer. When the two hormones were approved to be used in cattle, it was under the presumption that the cancer-causing IGF-1 would break down in the digestive tract. Unfortunately, this wasn’t the case. It has not been proven, but many researchers believe this to also be a contributing factor to the surge in cancer cases in recent years. It’s important to read the labels on anything you purchase, especially your milk. Go for organic brands or names that list they’re rBGH-free or rBST-free. Non dairy milk is also a good alternative (almond, soy, etc).

Frozen Meals

These meals may be convenient but they can contain a whole day’s worth of sodium. They are not the kind of thing you want to eat if high blood pressure or hypertension are an issue for you.

Our body requires about 180 mg to 500 mg of sodium a day in order to maintain the right balance of fluids in the body, transmit nerve impulses and maintain muscle function. The recommended daily sodium level is 1,500 mg, with 2,300 mg being the very highest amount we should consume in a day. For a low-sodium label, the Food and Drug Administration requires food products to have no more than 140 mg of sodium per serving. A product’s packaging can’t claim it’s “healthy” if it exceeds 480 mg of sodium per reference amount. – source

Do you own research!! You should to do a bit of homework before heading to the grocery store. It may take a few searches and reading through some articles but at the end of the day, every moment spent educating yourself is an investment in the future of you and your family’s health.

Diet Review – The One One One Diet

June 6, 2014 by Ajima Jackson Leave a Comment

“The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss”

There’s no way around it, diets are confusing. Having to remember what you can and cannot eat on a certain time and day of the week can be just too frustrating for people to overcome and they simply give up on the plan altogether. Either that or the confusion on what foods to eats leads to a lack of results that is just as sabotaging. Luckily there is a diet that aims to simplify the whole process known as the One One One Diet.

The premise of the One One One Diet is pretty simple, just eat one protein, one carb, and one fat at every meal. Of course it will take some research and investigating on new ways to get that carb, fat, and protein in your diet but the simplicity of the plan has people who have spent years calculating calories and points jumping for joy (another good form of exercise by the way.)

One One One Diet Background

The 1-1-1 was developed by Rania Batanyeh, a nutritionist and wellness coach who has had the plan in play for over 12 years and 800+ clients. She developed the routine as a starting point for frustrated dieters who had grown painfully familiar with the confusing nature of nutrition and health. The diet isn’t going to lose a client pounds by the dozen but it serves as a great training method to start eating more healthy overall – and thus lose a few pounds while doing so.

Diet Specifics

Fad diets or short term weight loss plans usually fail because the user loses interest or despises having to give up their favorite meals. What the 1-1-1 diet aims to do is give the person a foundation for healthy eating that they can use for life. No food is off limits as long as the user enacts portion control and sticks to the one protein, one carb, one fat designation. The example given by Batayneh is that a person is free to act on their cravings as long as they stick to the plan. Pizza for instance is in play because it contains a carb (crust), a protein (sausage) and a fat (cheese). Likewise roast beef (protein), mashed potatoes (carbs), and gravy (fat) are a perfect staple for the 1:1:1 diet.

Here’s How it Works

The reason for 1 protein, 1 carb, and 1 fat at each sitting is to achieve balance in your body. The food we eat can affect how a body responds with hormones and thus alter insulin production. What the 1:1:1 diet aims to infuse is a perfect balance of carbs, fats, and protein to put the body in its pre-programmed optimum metabolic state. The plan works to lose weight by being as efficient as possible, therefore if you eat only 1600 calories a day balanced between proteins, carbs, and fats you’ll alter your body’s chemistry as well as lose weight from less food intake.

Benefits and Drawbacks of the 1:1:1 Diet

One of the main benefits of the One One One Diet is its simplicity. Once you learn the basics of what foods contain protein, fat, and carbs you can do a quick inventory at your supper table to make sure your meal is well balanced. The 1:1:1 is a rare diet in the sense that it makes you add food to your meal so that you’re following the rules of the plan.

One negative aspect of the One One One Diet is that it’s not exactly groundbreaking. Eating meals balanced in protein, carbs, and fat should be what every person strives to do. Another thing that the diet tells you to do is eat 5 small meals a day which has been a recommended way to improve your metabolism for years and years (especially among athletes and bodybuilders). They also say that for maximum effectiveness it’s best to limit calories overall and to include a moderate workout routine – not exactly an earth shattering revelation.

The thing I take most issue with is the assumption that people won’t just overindulge. You can eat a carb, protein and a fat at each meal that is full of processed sugar, processed carbs, fatty meats, dyes, chemicals, additives, etc and not be healthy. Many people may ignore the calorie suggestions and portion control rules but think that they will still lose weight.

Still, the plan contains 75 different balanced recipes with many more available on Pinterest and other social media sites. You can find a used book online for $10 and it might be worth a shot at least for an interesting read on how balance helps lower cholesterol and blood pressure, increases energy, and improves overall wellness.

Learn from Bodybuilders: What are Macros and How Can They Help You Lose Weight?

February 21, 2014 by Ajima Jackson Leave a Comment

gandhi quote

What are Macronutrients?

Macronutrients are the essential energy sources the body needs to burn fat and build muscle. The macros refer to protein, fat and carbohydrates. You need all three to provide the body with the right fuel to function in a healthy manner. While many diets focus on fat burning, bodybuilders know that the best way to burn fat is to also build muscle because it engages the natural cycle of fuel intake, energy consumption, repair and growth that is necessary to a lean, strong and healthy body. Each of the macronutrients provides a specific set of nutrients needed for different aspects of the process. Fat is as important as carbohydrates but protein is most important of all in the world of bodybuilding.

How much should you have each day?

Here are some general guidelines. Remember, none of these ratios are set in stone. These are just general suggestions. You’ll have to figure out what works for your metabolism, you level of exercise, etc:

The basic macronutrient diet is calculated in percent of total calories taken in per day. If you are looking for bodybuilding results you want to make sure that 40 to 60 percent of your calories are carbs, 30-50 percent is protein and 15 to 30 percent is fat. For weight loss, the ratios might be different. You want 40 to 50 percent of your calories to be from protein, 30 to 40 percent from fat and 20 to 40 percent from carbohydrates. There is a lot of guidance online to help you figure out the right ratios for you. There is a well known site that has a detailed calculator, If It Fits You Macros (iifym.com). You can also track macros with My Fitness Pal.

There are 9 calories in each gram of fat. There are 4 calories in each gram of protein or carbs.

Example: You are eating 1500 calories per day and you want to eat 40% protein, 35% carbs and 25% fat.

1500 x .40 = 600 calories = 150 grams of protein
1500 x. 35 = 525 calories = 131.5 grams of carbohydrates
1500 x .25 = 375 calories = 41.66 grams of fat

When you are in the lower range in terms of carbs, you could cycle the amounts you eat. With cycling, you would be strict about it for two or three weeks and then change your macros to add more carbs for a few days to prevent your body from getting used to the pattern. There are a couple of ways you can carb cycle (more info on that).

How do you keep track of them?

Macronutrient diets use the weight of specific food with known fat, carbohydrate and protein content to make sure that your body is getting what it needs to maximize the fat burning and muscle building process. It can take some time to learn and you have to use a food scale and food journal to do it correctly. You also have to have a list of the macronutrient content of foods in grams that you can consult as you build your meals.

What does a macro based diet do for you?

Bodybuilders know that the problem with food is that we rarely understand what it is we are eating. Learning how to provide yourself with a macro based diet means you are learning the reality of what you eat. People on the Paleo Diet may consume to much fat, Atkins follower may lose all the carbohydrates – by following a macro diet bodybuilders bring their food intake into balance with what their bodies needs to maximize fat loss while building healthy muscle. Macro dieting doesn’t have to make you big. It is usually done as a part of the cutting cycle for bodybuilders and weightlifters use it to increase strength and resiliency. Macros focus on the energy calories of foods, not necessarily the nutrition content so you have to keep a close eye on your diet to make sure you are getting in the right amounts of vitamins and minerals to support healthy functioning. It requires a lot of research and tracking, so it’s not for everyone. You have to constantly monitor your results and change your food intake to find the right percentages for you. There is no one size fits all plan.

Who shouldn’t bother with macros?

Macro dieting is not for everyone and in certain instance, it can be negative. If you have a history of extreme dieting or have battled an eating disorder then this is not the plan of action for you. Macro tracking require a close focus to be kept on food amounts that can trigger prior restrictive behaviors. Also, if you are just starting out on a weight loss and an exercise program then following a macro diet may not make sense or could be too hard to follow. For many people, the main benefit of macro diets are that they can get you past plateaus once you are close enough to your goal you can taste it.

You should ask your doctor before starting any type of diet plan and get guidance on what would work best for you.

What You Should Eat & When You Should Eat to Lose Pounds

January 17, 2014 by Ajima Jackson Leave a Comment

timing eating weight loss The body has a rhythm to its metabolism that is circadian, that means it follows the daylight cycle. Your metabolism doesn’t just turn on to a set speed when you eat or exercise. Depending on what time of day it is the metabolism will act slower or faster naturally (for most people, that is. Health issues can affect this cycle). This is why learning what to eat and when you should eat it to get the most from your diet is essential. As science discovers more about how our bodies work, you will be surprised to find out that some age old advice about when to eat has always been right, and there are some new findings that may turn the typical diet advice on its head. It is important to remember that your body is also going to adjust to your cycle, so you may have a different metabolic rhythm if you work nights than someone who works days and that needs to be considered when structuring you eating times.

How many times should you eat and what should be on your plate?

Most medical doctors, nutritionists and scientists are in agreement that you are better off eating six small meals a day rather than the traditional three. You should, however, make two of those meals slightly larger than the others to maximize your metabolism. Breakfast remains the single most important meal of the day, but lunch has also proven to be important. Of all of your meals, the lunch meal should be the largest. The rest of your meal times should be much smaller, especially your final meal before sleeping. Eating this frequently provides your body with a constant food source to prevent it going into starvation mode where it will hoard fat for fear of hunger and let you get your maximum nutrition when your body’s metabolism is at its speediest (during the day when you are burning calories and moving).

Recommended times for eating lots of carbs, protein, fats, drinking water,

One surprising essential for all meals is fiber and protein. Every meal you eat, no matter what the size or time, should be balanced more towards the inclusion of fruits and proteins. When to eat your carbs and fats, which are both essential for proper body function, is a bit trickier. More of your carbs should be taken in during breakfast and more fats during lunch. Make sure the carbs you are eating for breakfast don’t come loaded with things you don’t want, such as sugary pastries and donuts. Make sure the fats you eat are good fats, such as the Omega 3s. This means yes to the oatmeal at breakfast and yes to fish at lunch, which can also provide you with protein as well. Don’t make the common mistake of “carb loading” before or after a workout. A reasonable portion of healthy carbs will give you a good energy source for your workout but you want your body to use the existing fat it already has stored during the workout to give it a constant and controlled supply of energy to promote weight loss. All meals should include water and water should also be consumed in-between meals. Drinking water 20 to 40 min before you eat to help you feel full and make sure you don’t confuse the feeling of being thirsty with being hungry.

Eating late

Eating late is both recommended and to be avoided. You should be eating a light meal an 2 hours or so before bed that does include some carbs, but not so much fat or protein. Carbohydrates digestion aids sleep, and it will also serve to make you feel slightly fuller in the morning to prevent overeating at breakfast. Don’t load up on a huge plate of pasta though because your metabolism is much slower when you sleep and you will be more apt to store fat than to use the carbs as fuel at night.

What is the Keto Diet?

November 21, 2013 by Ajima Jackson Leave a Comment

low carb fish The ketogenic diet, better known as the “keto” diet, is a diet that was originally developed to help people with difficult to control epilepsy (specifically, children with epilepsy). It is a high-fat, moderate protein, low carbohydrate diet. Here’s why it has been recommended for epilepsy: Carbohydrates are important for brain function, usually in the form of glucose. If there are very few carbohydrates in the diet, the liver is forced to do something different to make up for it. The liver converts the fat into fatty acids and a substance known as ketone. Ketone bodies replace the glucose, and are used in the brain instead. Apparently, this state of elevated ketone levels (known as ketosis), actually helps to reduce how often seizures occur in epileptics (not a cure all but it has worked for some people).

Before the keto diet, the original diet for children with epilepsy gave children enough protein for body growth, proper development, and any repairs that may have been necessary. The diet also had just enough calories to help maintain appropriate weight for the child’s age. This adaptation threw in the fats at a 4:1 ratio so that the body can be forced into ketosis. This is achieved by excluding high-carbohydrate foods such as starchy fruits and vegetables, bread, pasta, grains and sugar, while increasing the consumption of foods high in fat such as cream and butter. Full-fat dairy is an incredibly important part of the Keto diet.

If you’ve understood everything that I’ve talked about, you can understand how the Keto diet could be adapted for fat-burning. It’s actually become an popular way for bodybuilders and weight loss enthusiasts alike to lose excess fat and tone up. The low carb fashion of the diet is what draws most people to it, especially because it would seem counter-intuitive to eat a high fat diet in order to lose fat (even though the body needs fat too.)

Basically, the understanding that those who are trying to lose weight have about the diet is that your body isn’t really consuming carbohydrates at all, and so the body will “mistake” fat for carbohydrates. So that means that, instead of burning those carbohydrates for energy, you’re now burning the fat for energy instead. As we talked about above, your body will start burning the fat into Ketone bodies, and in the end the fat is assumed to develop into healthy energy.

This also reduces the insulin production in your body. When your insulin production is at almost zero, the amount of Glucagon is increased greatly. At this point in the keto diet, your body’s fat burning ability is kicked in to high gear and fat storage is slowed or halted.

So what can you eat on the Keto diet? Here’s a basic list of ideas.

Vegetables:

Broccoli
Celery
Asparagus
Lettuce
Spinach
Cucumbers

Meats and Dairy:

Pork
Beef
Chicken
Fish (especially fatty fish like salmon and swordfish).
Ham
Cheese
Butter
Mayo

Other foods:

Extra Virgin Olive Oil
Nuts
Peanut Butter
Eggs
Whey Protein

As with any diet that goes to extremes, there are some things that you will need to watch out for. First off, your body stores a lot of carbohydrates to start with and if you don’t exercise much, you can get through a day without a lot of carbs. The problem comes in when you’re active and you aren’t eating a lot of carbs. You’re going to burn a lot of those carbs, and you’re going to burn all of your glycogen stores. Here’s the problem: glycogen holds up to four times its weight in water. So yes, not only are you starving, you’re also dehydrated, and you won’t be able to have enough energy to do anything because fat burns more slowly than carbs do. As with any weight loss plan, you should talk to a doctor about all the risk before even considering a plan like this. There are a lot of low carb plans out there for you to choose from, so consider all the options if you want to go low carb.