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The Benefits of Flaxseeds

October 27, 2015 by Ajima Jackson Leave a Comment

benefits of flaxseeds Flaxseed, also known as linseed, is a plant grown for food and fiber. You can often find them in the bulk section of your local supermarkets, in health food stores or online. Flaxseed generally comes in whole and ground versions as well as brown or yellow (golden). Be warned that whole flaxseeds will pass through your body undigested so in order to gain the most benefit you will need to buy them ground (flax meal) or grind them yourself. You can grind them up in a Nutribullet or coffee grinder for example. You can also get benefits from flaxseed oil, but in the article we focus on the seeds.

There are a lot of reasons to add flaxseeds to your meals and smoothies but here are some of the main benefits.

Flaxseeds Help Reduce Hypertension

Hypertension, also referred to as high blood pressure, is a serious health concern for men and women like. Hypertension leads to narrowed blood vessels which increases the risk of heart disease, kidney disease, Cushing’s, hyperthyroidism and adrenal gland disorders. This study published by the Natural Medicine Journal showed that flaxseeds caused the “largest decrease in blood pressure every shown by any dietary intervention”.

Flaxseeds Can Help Disrupt Cancer Cell Growth

Flaxseed is thought to prevent cancer risk by disrupting or stopping cancer cell growth. So far, studies have shown that breast, prostate and colon cancer are the only ones that seem to be affected by flax. Studies on animals showed that flaxseed also prevented overall tumor growth but this has yet to be tested on humans. At the moment it is believed that the plant’s omega-3 fatty acid or ALA is what is largely responsible for disrupting cancer growth.

Flaxseeds Reduce Postmenopausal Hot Flashes

Women who experience hot flashes from menopause could find significant relief by adding a minimum of 2 tablespoons of ground flax to their diet every day. Some women have seen close to a 60% drop in the severity of their hot flashes as well a 50% cut in the number of hot flashes they experience. Consult your doctor before adding flaxseed to your diet as a method for hot flash control. Do your research.

Flaxseeds Improve Metabolic Syndrome and Imbalances

Flaxseeds can also be added to the diet to help improve metabolic syndrome. Not many studies on metabolic syndrome and flaxseeds have been done on humans but there is evidence that the seed’s positive effect on the cardiovascular system will also help with Metabolic Syndrome. This website references a study that did show a 20% decrease in metabolic syndrome symptoms after study participants added 30 grams of ground flax to bread per day. The study also concluded that despite an additional 30 grams of flax being added to the diet, there was no weigh gain related to eating flax.

Flaxseeds Help in Preventing Depression

Another benefit of consuming ground flaxseeds on a regular basis is that it has proven to be beneficial for treating depression. The 2 major components in flaxseed that are so therapeutic are omega-3 polyunsaturated fatty acids and alpha linolenic acids (ALAs). These fatty acids and ALAs may help to treat neurological and psychiatric problems including, but not limited to, depression. You can read more about flaxseeds effect on depression here.

Even if you don’t have depression, flaxseeds should still be added to maintain overall wellbeing and to combat the effect of stress on the body. It would also be a great preventative measure to add flax to your diet, along with vitamin D, in the winter months when you don’t get much sunlight and are apt to develop Season Affect Disorder or S.A.D.

Ground flaxseed is popular for breakfast foods and can be used to replace other seeds like sesame. Grind up flaxseeds and add a couple tablespoons to top off your yogurt, fruit salad, cereal or muffin. You can add ground flax to many smoothies or meals, as it doesn’t have an overpowering taste and may be used in sweet or savory meals.

Considering all this, having 2 tablespoons of ground flaxseeds per day could cause a significant health boost. There are no guarantees, but try adding it to your diet for a few weeks and see how you feel. If you believe that you may be lacking in nutrients or have a health condition, consult your doctor before adding flaxseeds. This is especially important for women who are pregnant or breastfeeding when it comes to any dietary changes. Check out this website for some ideas on using flaxseeds in recipes.

6 Reasons You Aren’t Losing Belly Fat

October 27, 2015 by Ajima Jackson 3 Comments

losing belly fat Spare tire, love handles, muffin top, pot belly- these are just a few of the funny names given to abdominal fat. Abdominal fat isn’t a laughing matter, however. Being overweight and having too much fat is of course not good for your health but abdominal fat can severely affect your health. (more on that topic)

The reason abdominal fat, also known as visceral fat, can be so bad is because it surrounds some of your vital organs. Also, those with too much belly fat can face an increased risk of heart disease and diabetes. Even those that don’t have a super flabby belly or aren’t clinically obese can still have too much belly fat inside their bodies (some may be “skinny fat”). Most doctors recommend that on average women should have a waist measurement of 35” or less. Waist circumference measuring is considered a health assessment tool.

“Abdominal, or visceral, fat is of particular concern because it’s a key player in a variety of health problems — much more so than subcutaneous fat, the kind you can grasp with your hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.

Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.” – health.harvard.edu

If you find yourself struggling to lose fat around your stomach, don’t worry. Your progress could be influenced by one of these 6 factors;

You’re Getting Older

Getting older isn’t an excuse to be overweight or a sole cause of weight gain, but your age is something to consider if you find yourself struggling to lose fat. Women in their late 30s and early 40s may notice that losing weight isn’t as easy as it use to be and the belly can be one of the most stubborn areas. Studies support that once a woman reaches 40, losing weight becomes more difficult.

There are a number of reasons why age can make losing belly fat difficult. There are hormones that increase appetite, your metabolism slows, and your muscle mass will start to shrink if you don’t maintain yourself. If you are nearing 40 years old or already crossed into that chapter of your life, keep in mind that losing belly fat will be more of a struggle than if you were 15 or 20 years younger. However, I want you to know that many thousands of women over 40 have lost the weight despite this challenge. You can do it too.

You’re Only Doing Cardio

Oh, the Cardio Myth! There is an incorrect belief that the best way to lose fat is cardio, cardio, cardio and cardio only. This simply isn’t true, yet so many people (especially women) end up focusing most of their time on these types of workouts. Most of the time women stick with cardio-dominant exercise regimens because they fear “bulking up” if they do strength training. Many times people focus on steady state cardio on machines in the gym vs. intense cardio, like HIIT and Tabata.

It isn’t uncommon for someone who focuses only on cardio to struggle with losing fat at some point in their journey, especially when it comes to stubborn belly fat. Studies show that strength training and HIIT (high intensity interval training) are very helpful for losing fat. If you’ve reached a plateau or feel that you are in a rut, consider trying weight training and more intense cardio. Don’t get me wrong, jogging on the treadmill or brisk walking 30 min a day is great, but eventually you may have to kick up the intensity to transform your body.

You’re Eating Too Much Sugar and Processed Food

Processed foods are often laden with surprising amounts of sugars, excessive salt, bad fats and other unhealthy or bloat-inducing ingredients. If you are serious about losing your belly fat but find that you can’t seem to break that plateau in progress, check your diet. Sugar-free and diet foods, as well as calorie-free style foods and drinks are simply not good for you when it comes to transforming the body due to the types of chemicals and artificial sweeteners they contain. Avoid processed foods as much as possible, especially in the beginning of your weight loss journey. Allow your body to detox from chemicals, dyes, trans fats, and other things that the body can’t process as food. You want your body to be prime and ready to break down stored fat.

If you eat a lot of whole foods and overall have a clean diet yet still struggle, consider your overall carb intake. Remember that all carbs are basically sugar, fiber and nutrients (vitamins, enzymes, etc) when the body breaks them down. Too much simple sugar is going to cause issues when it comes to fat retention. Know your carbs and the glycemic index of what you are eating. Avoid blood sugar spikes and overindulging in carbs, which leads to insulin spikes and potential weight gain.

You’re Genetically Predisposed to Belly Fat

Now, there is some debate about how much your genetics play into whether you are overweight or not and where you tend to carry extra fat. While doctors tend to agree that environmental hereditary factors do play a role, it doesn’t mean you are destined to always have a muffin top.

If you have a family history of obesity or abdominal fat, it is likely that you may have more of a tough time trying to lose fat from your belly. This isn’t an excuse, but it is something to consider if you’re wondering why you are struggling and not sure why. Some people are “hippy”, some are “busty” and some are “apple snapped” with large midsections. We all carry our weight in different ways, but that doesn’t mean that you can’t whittle your middle with diet and exercise.

You’re Too Stressed

Stress is still so underrated as a contributing factor to bad health. Consistently high levels of stress without any reprieve is just as bad for your mental and physical health as eating junk or leading a sedentary lifestyle. Stubborn belly fat is another symptom of excessive stress.

When it comes to fat and stress, it’s typically impacted by the hormone cortisol. Cortisol causes your body to react to stress as a survival situation, somewhat similar to a “starvation mode”. When cortisol is released it causes your body to hold onto fat for dear life, even causing fat from your hips, thigh or butt to move to the abdomen.

If you aren’t losing belly fat despite eating well and exercising, check your stress levels. Take up gentle yoga, meditation, go in for a regular massage, etc to ensure you keep your stress down to a minimum. Read more about cortisol and why it’s important to keep in check.

You Have a Lot of Belly Fat and Haven’t Given Yourself Enough Time

This last reason may be the real reason why the average healthy woman struggles to slim down her stomach. All in all, belly fat is just plain hard to get rid of! Period. If you have a lot of abdominal fat you aren’t going to be able to just get rid of it overnight. Give yourself time to make progress. Depending on your body and how serious you are about diet and exercise, it may take months or up to a year. Frankly, there is no specific time frame, because everyone’s journey is different. If a lot of time has already gone by with you belly fat not budging and the rest of your body has really changed, consult your doctor or a nutritionist for help. You may also want to speak with a personal trainer about changing up your workout routines.

If belly fat is a major concern, just know that you are not alone. Belly fat can make even the most confident woman feel a little self-conscious. It also is an area of the body that often is really difficult for many people to slim down. There is no quick fix or special exercise that will melt belly fat automatically… unfortunately.

Stick to a healthy diet with low to moderate level of carbs, high in fiber and balanced with fats and protein. Always stay hydrated, exercise often and try to be as active in your life as possible. With time and trail and error you will learn what works for you and what you have to do to lose weight on your midsection.

Healthy Eating on the Go: Tips for Busy Women

October 22, 2015 by Ajima Jackson Leave a Comment

busy women eating on the go Eating nutritiously has long been a mainstay of remaining in optimal health. This is something we all know. However, as schedules have gotten busier, women have found that eating healthy is not always the timeliest option. After all, between professional responsibilities, hobbies, significant others, children and myriad extra-curricular activities – all that is to be done in a day can easily fill up 24 hours and then some. This means eating healthy may be at the bottom of the to-do list. Breakfast becomes a cup of coffee, lunch is had from the nearest drive-through and dinner is delivered or picked up on the way home. The good news: there are some healthier options other than take out and convenience food for women on the go who may be pressed for time when it comes to meals. Consider these healthy eating tips:

Choose fast but healthy: A 2015 Food and Health Survey determined that 31% of American meals are consumed in the car. The bottom line is that sometimes, there is no avoiding fast food. That being true, make it the healthiest option available to you. Instead of a burger and fries, try a grilled chicken 6-inch sub on wheat bread or from the local grocery store deli counter. Skip over extras like mayo and replace them with spicy mustard and tons of green veggies. If you are craving a burger, consider opting for a veggie burger or replacing the bun with lettuce, when possible (depending on your eating goals). Go for untried veggies or apple slices over fries (or just omit a side of extra carbs). Replace sugary sodas or juice with water. If you need breakfast on the go, grab a whole grain english muffin with egg whites with your coffee and skip the bagel and cream cheese. The number one tip in this area: Do your research! You can visit various restaurant sites online and review the nutrient and calorie information for the foods you eat. No excuses and no surprises. Meals on the go can fit into your overall eating goals.

Engage in meal planning: If you are completely adverse to the idea of going through any drive-through (which can be a good thing), then you just need to do a bit of at-home prep to eat healthy on the fly. If you plan meals a week at a time or a few days at a time, you are less likely to find yourself hungry with few options. Just make sure to vary your menus; if you get stuck in a rut eating the same thing all the time, chances are good that you are more likely to start abandoning your planned meals in favor of pizza delivery. People get bored at times and variety can help keep you interested.

Get your family involved and educate them about healthier eating. They can help with meal planning and meal prep to make cooking/prep time go faster.
Use spices – even exotic ones – to jazz up otherwise bland dishes.
Incorporate veggies and proteins that you don’t normally use.
Experiment with healthy starches like bulgur or quinoa.
Use your Crockpot to save cooking time – you can simply add your ingredients in the morning and come home to a fully-cooked meal after work.
Invest in containers and insulated bags to keep your food fresh on the go.
Cut up fruits and veggies and always have at least a sandwich bag of healthy snacks that you can go to instead of less healthy snacks on the go.

Keep your fridge stocked with easy snacks: The best way to eat healthy is keep nutritious choices at the ready. Slice carrots and celery and store them in plastic baggies. Keep nuts, raisins and dried berries for an instant energy fix. Avoid sugary granola and energy bars, as the influx of sugar can cause your energy to bottom out after your blood sugar drops. Opt for whole food snacking choices when possible.

Eliminate added sugar where possible: You might be surprised to find out how often added sugar pops in your diet. Enjoy sweetened cereal or coffee with creamer and sweeteners at breakfast? Perhaps a fruit cocktail with your lunch salad? Or maybe you down a can of Coke and energy drink after lunch for an afternoon boost? These are all sneaky ways that sugar enters your diet. Opt for whole foods where possible; this doesn’t have to be a time-consuming endeavor. Nestle, for instance, now makes a natural creamer with minimum added sugar for your coffee. Instead of canned fruit cocktail, slice some bananas and strawberries for a whole fruit option and swap out the can of Coke for black coffee (if you need the caffeine) or a big glass of caffeine free tea.

Stay hydrated: Hunger pangs can sometimes be misinterpreted; your body may actually be trying to tell you that you’re thirsty. Drink water throughout the day, starting with a nice tall glass when you first wake up in the morning. You are less likely to overeat or reach for unhealthy snacks if you are properly hydrated.

Treat yourself: This might seem like an odd inclusion on a list of healthy eating tips, but the fact is that regular treats are an important part of a healthy eating regimen. After all, not only are you learning to choose more nutritious options, but also you are learning moderation and portion control. Small indulgences are fine – in moderation. In fact, some indulgences – such as dark chocolate, for example – have nutritious properties. Treating yourself is an important part of maintaining a balanced diet. The key is that you can’t let your cheat meals turn into cheat weeks. That is where planning and goals come in. Having a clear understanding of how your cheat meals figure into your overall goals for your intake of protein, fat, sugar, fiber, carbs and sodium is key. If you don’t have goals in mind and limits in mind, then how do you really know that you are eating in moderation.

10 Ways to Sneak Exercise into Your Day

October 19, 2015 by Ajima Jackson 1 Comment

sneak in some exercise Adding exercise to a healthy eating regimen enhances your efforts and ensures results. However, the chief complaint for many busy women is a lack of time to get to the gym or even take an evening walk. The good news is that exercise does not have to be done in a gym and it doesn’t have to take hours. Cumulative efforts to exercise over the course of a day can still pay off big on the scale. Ten minutes here, ten minutes there and before you know it, you’ve squeezed in a full workout into your day. Consider a few tips to sneak exercise into your day:

Here are a few tools
to help you.

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Stretch when you wake up: Stretching is a form of exercise – one of the most important, in fact. It encourages flexibility and wakes up stiff muscles. Spend 5-10 minutes each morning extending your arms and legs and reaching for your toes.

Do standing exercises: While you read your morning paper, do three sets of 10 squats. As you are walking around the house preparing to leave for work, lunge your way from one room to the next. Engage in glute-enhancing kickbacks while you brush your teeth. Again, it might not seem like much as you do it, but consider that if you are able to do 10-15 intense exercises for at least 30 seconds to one minute each day, several times a day, you receive the benefits of an effective and somewhat intense workout. That time will add up.

Hop on your bike or walk where you need to go: If you live fairly close to your job, ride a bicycle to work instead of driving. If not, then park as far away in the parking lot as possible and power walk in. If you take mass transit, get off a stop or two from your job and walk the remainder of the way to burn extra calories. If the places you go to run errands or your children’s schools are close, there could be even more opportunities to walk or take a bike.

Do a desk workout: Keep small weights at your desk and do a few bicep curls while you brainstorm. Put on some ankle weights and do quad extensions while while you sit at your desk. Stand up when possible and do toe touches. Pick up a light weight and do arm exercises while you take phone calls. The general idea is to engage in some form of movement every 30 minutes or so. If you’ve got a private office, you can even close the door and do a few push-ups, squats or sit-ups several times a day. Some businesses may also let you use an empty conference or meeting room for a quick workout.

Walk when possible: If you have a message for a colleague that doesn’t require written communication, get up and deliver it in person. Take the stairs to other floors of the building. If you are able to take morning and/or afternoon breaks, spend them taking a quick walk – be it around the parking lot, around the block or even just around your floor, if you can’t leave the building.

Hit the gym at lunch: Bring your lunch from home and eat at your desk. Then, spend your lunch hour at a nearby fitness facility. You may be surprised how effective a workout you can squeeze in at lunchtime – some facilities even have classes that cater to the lunchtime crowd. Worried about getting sweaty? Most facilities have a shower or ladies locker room where you can freshen up before heading back to work.

Dance while you cook: Once you get home and start your evening routine, turn on some upbeat music. Be sure to choose something that really makes you move. Get your dance groove on while you cook, clean and prep for the next day. It doesn’t matter what you do, just keep moving and get that heart rate up.

Put a treadmill in front of your TV: If you’ve got certain TV shows that you just can’t miss, there’s no reason you can’t walk while you watch. By placing a workout machine in front of the TV, you are more likely to hop on, even if just for the length of your favorite show. This also works with any other exercise machine you may have, a yoga mat or even a set of weights. If you don’t do anything else, just workout during all of the commercials.

Take the dog for a walk: If you have a dog, commit to walking it once in the morning and once at night, even if you have a fenced in backyard. It’s good exercise for you and your pooch. If you have an athletic dog, you may be able to go for a jog or run with it.

Do yoga to wind down for the night: Designate 15 minutes at the end of the day, when all of your chores are done, to wind down with gentle yoga. It’s a great way to de-stress and keeps your muscles warm and properly stretched before turning in for the night.

Four Ingredient Power Pudding

October 7, 2015 by Ajima Jackson Leave a Comment

Check out the recipe for my 4 Ingredient Power Pudding. It’s full of protein, low carb and very simple to make. You can make this thick, mousse-like pudding as simple dessert and as a topping for fruit or frozen treats.

The Key to Sweetness: You have to use a protein powder that tastes GOOD. If your powder requires extra sweeteners when you use it for shakes/smoothies or has a terrible after taste… Don’t Use It!

How many calories and nutrients in the whole batch?: That will be determined by what brands of protein powder or greek yogurt you use.

Ingredients:

1/2 to 1 full scoop of your favorite chocolate protein powder.
1 tablespoon of Hershey’s cocoa powder
2 containers of vanilla greek yogurt (the small, serving size containers) – I suggest using a low sugar, high protein brand, like Oikos Triple Zero (Each 150 gram cup has 15 g carbs, 7 g sugar and 15 g protein)
1 tablespoon of natural, unsweetened peanut butter

First, you’ll scoop with vanilla yogurt into a medium sized bowl. Next, add the protein powder, a little at a time. If your protein powder scoop is very big, you may want to start with just half a scoop to keep the mixture from being too powdery. The yogurt can only absorb so much powder.

Next, you will add a tablespoon of cocoa powder and a tablespoon of peanut butter. Mix well.

You can use an electric mixer if you wish, but I prefer a wisk. Once all of the ingredients are blended, you should have a thick, delicious pudding. If the taste is not to your liking you can add some liquid stevia or teaspoon of sugar-free pudding powder. As I stated before, the key to a great tasting Power Pudding is the protein powder. I’ve found that this recipe makes about 3 small servings or 2 medium sized and keeps for about 48 hours in the refrigerator.

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!

5 Tips For Staying Motivated To Achieve Your Fitness Goals

September 30, 2015 by Ajima Jackson 1 Comment

fitness goals tips Sure, we all want to be healthy and fit, but the desire is not the difficult part. It’s keeping the motivation to actually do so that can be very hard! Most of us want to live healthier and more active lives, so we tend to set goals in these areas, but oftentimes we lose motivation or simply give up and don’t reach those goals. Life may get busy, we may get sick or frustrated, or laziness sets in and we decide that achieving our fitness goals is too much of a hassle. It sounds easy enough in theory and in the beginning, but the practical application is not always so easy.

If you’ve struggled in the area of motivation when it comes to workouts, please say amen [here].

Exercising regularly sounds simple enough, but the truth is that it takes a firm commitment and plenty of self-discipline to achieve this part of a healthy lifestyle. It’s easy to make some sort of resolution to get into shape and lose a few pounds, but too often within a couple of weeks we are right back into our bad habits. Then we beat ourselves up for not sticking with it. I’m sure you are aware that plenty of people make New Year’s resolutions or Monday Morning resolutions to get and stay into shape and within a couple of weeks they fall back into their old routines. It’s a dreaded cycle, but the good news is that it CAN be broken!

So, moving forward and assuming that YOU want to get (and stay) in shape, Here is the question: How can you stay motivated to achieve your fitness goals?

Make a list of your fitness goals.

It is important to write down your fitness goals and put them somewhere that you can view them on a daily basis. It’s easy to forget your goals, so be sure that you take a look at them often. You can even write down the reasons why you have these goals to serve as a reminder for the days when you don’t really feel like working out. Ideas;

Download motivational images and post them in your office and on your social media profiles.
Write your goals down on an index card and carry it around with you. Read it 3-4 times a day, especially before workouts.
Post sticky notes on your fridge, at the office, or in the bathroom to serve as reminders of your goal to become healthy.
Become educated on the benefits of living a healthy lifestyle.

Knowledge is a wonderful tool that can act as a change agent in our lives. Learn about healthy habits and how exercise benefits physical and mental health. Read encouraging and motivational books that will keep you motivated to keep up the good work. Listen to positive audios and watch inspirational videos on how you can live your best life NOW! Don’t wait around and hope that you’ll get motivated; take action! When you are proactive in your life, things happen. You attract what you think about, so revamp your thought life when it comes to living an abundant, healthy life.

Make small changes over time.

Don’t expect to become a health and fitness guru in a week or two. Don’t expect your body to transform in a week or two. Introduce bits and pieces of lifestyle change and various exercises into your life over time. One week you may try to burpees instead of pushups and the next week you may want to add 20 more minutes of exercise to your routine. Maybe one week you can walk four days a week instead of three and the next week incorporate a group activity like yoga or tennis with a friend. Think of your healthy lifestyle as progress; not perfection. It’s those who take small steps consistently that cover more ground than those that take large steps once in a while. Remember that.

Visualize success.

See yourself healthy and fit, even if you aren’t feeling like it. Close your eyes and envision eating healthy foods and moving forward in your fitness goals. Daydream about you standing straight, shoulders back, chin up, healthy and fit. (Like a superhero) Visualizing success helps cause your thought patterns to change from negative or neutral to positive, and helps keep one motivated to achieve goals. Yes, utilize creative visualization to see yourself living a kick butt, healthy, fit life!

Create a vision board.
Find some fitness experts/success stories who inspire you and learn about their journey.
Find positive affirmations, prayers and meditations online that inspire you.
Get a fitness buddy.

Sometimes all it takes is getting a family member, friend, or acquaintance to commit to getting and staying in shape with you. Call it an accountability partner, because you can be accountable to each other and keep each other motivated. You can work out together or separate, but be sure to check in with one another often (daily or at least weekly). Don’t be afraid to extend tough love, as you both are making a firm commitment to doing what you say you’re going to do. If you can’t find someone who you know to commit to, you may find a partner online with social media or on sites like MyFitnessPal.com or Sparkpeople.com

Listen, you CAN stay motivated on a daily basis to work toward attaining your fitness goals. As you progress on your fitness journey, you’ll most likely realize that the lessons about commitment and pushing yourself you are learning flow over into other areas of your life too! Qualities like discipline, perseverance, accountability, etc. are quite helpful in other areas, such as your career, parenting children, relationships, and more. Pretty amazing, huh?

You’ve got this! I totally believe in you.

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 Happens to Your Body When You Skip Meals?

September 17, 2015 by Ajima Jackson 1 Comment

affects of skipping meals It’s safe to say that you’ve probably skipped meals either accidentally or on purpose. You may believe that skipping calories will simply help your weight loss efforts. Unfortunately, skipping meals doesn’t just leave you hungry but could actually increase weight gain! Not only is weight gain the opposite of what you are trying to achieve, but there are other side effects of missing meals that you should know about. Here are 6 things that could happen to your body when you decide to skip a meal.

Your Blood Sugar Drops

Blood sugar levels aren’t just something diabetics have to worry about. When you skip a meal or two your blood sugar levels drop and your body reacts to the lack of food. Low blood sugar can lead to shakiness, strong cravings, dizziness and even fainting if you constantly skip meals consecutively. Eating every 3-4 hours will help you avoid low blood sugar. Some people feel that the body goes in to “starvation mode” but that’s not entirely true because the body will break down excess fat (which we want it to do) and muscle if there is a lack of food for days and days.

Giving into Cravings or Outright Binging Increases

So, your blood sugar is low from a skipped meal. No big deal- you just eat a large one to compensate, right? Wrong! Low blood sugar pretty much signals your brain to eat a lot once you do have a meal to compensate for the lack of food. Eating a lot of food suddenly and rapidly (even if it’s a healthy meal!) can in turn spike your blood sugar, even if you’ve had low blood sugar before the meal. It all depends on how much you eat, how insulin sensitive you are and whether you have existing issues with blood sugar, your liver and your pancreas.

When you skip meals, you are far more likely to end up giving into cravings. Even worse, you are more likely to completely binge, because along with the cravings you may feel that you have calories to spare since you skipped a meal. It is easy for starve-then-binge patterns to become a habit and many dieters struggle with this.

You Destroy Your Energy Levels and Inhibit Workout Results

Skipping meals also depletes your energy levels. You are going to feel tired, heavy and physically slow. You may inadvertently pick up bad sedentary lifestyle habits just because you feel so weak. Feeling so tired is obviously going to affect your workout. Not only will you just not feel like working out, but you open yourself to overexertion and increased chance of injury if you’re tired. Your muscles run on glucose from food, so keep that in mind.

Focus and Short-Term Memory is Negatively Impacted

Going without meals makes your body tired but also can really affect your mental energy. One of the first things that happens when you skip a meal is difficulty when focusing on tasks. Your mind may feel foggy and slow. Also, you may have trouble remembering things at work, school or around the house. After you eat, the high blood sugar spikes mentioned earlier can also make your mind feel so jittery that you can’t focus simply from over stimulation. Don’t put your body on a blood sugar roller coaster.

You Increase Your Body’s Belly Fat Storage

When you miss meals regularly, your body can go into a protective mode that causes your body to store more fat, especially around the stomach. Based on an Ohio State University study, researchers believe that humans who go into this mode followed by binging or “gorging” eating behaviors inadvertently teach their bodies to improve their fat storing capabilities.

You simply can’t tell your body that you are skipping meals to lose weight. It simply doesn’t work that way. The body is designed to protect us from starving and it doesn’t know that there is a grocery store down the street. It is trying to anticipate famine before it happens and conserve energy. Continuing to eat in an unhealthy way is likely to just make your weight loss goals more difficult to achieve. This is one of the reasons that eating small meals spread out over the course of a day and meal planning can be so effective.

You Could Become Deficient in Important Nutrients

Skipping a couple meals throughout the week doesn’t seem like a big deal in terms of nutrition, but it can lead to serious deficiencies. Humans need a varied diet of vegetables, fruits, meats (for some), fiber, vitamins and more to be healthy. The average person is already deficient in some vital vitamins and minerals because unhealthy eating habits are so rampant. By skipping meals, you further reduce your opportunities to eat a variety of nutritious food.

Another common behavior among meal skippers that leads to deficiencies is that when they do eat, they tend to eat the same staple meals all the time. Even if your staples are very healthy, it’s easy to create a deficit if you really haven’t planned out your meals to be inline with your nutrition needs. A multivitamin can help, but it won’t correct the problem completely.

It is important to eat regularly and throughout the day. Calorie-counting and logging your meals with a website or app is also very helpful for weight loss. It allows you to track how much you are eating, which can help you prevent having to skip dinner or snacks just to stay in your limit.

Kale Berry Mango Green Smoothie

September 17, 2015 by Ajima Jackson 1 Comment

I whip up this smoothie very, very often in my trusty Nutribullet, so I thought I’d share the recipe with you this morning. It’s a great, anytime smoothie with lots of nutrients, vitamins, fiber and protein. Balanced, Creamy and Sweet with just 232 calories.

I used SunWarrior’s Warrior Blend Vanilla Protein Powder. I love it because it’s vegan, dairy-free, gluten-free and soy-free. With no added sugar, artificial flavors or artificial sweeteners, it’s a great choice for those who want a more natural protein powder.

Prep time: 7 mins

Cook time: 3 mins

Total time: 10 mins

Serves: 1 serving