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7 Healthy Foods You Should Try

July 22, 2015 by Ajima Jackson Leave a Comment

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

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

Seaweed

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

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

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The Potential Dangers of Detox or Diet Tea

July 21, 2015 by Ajima Jackson 1 Comment

Let’s face it… People want fast results when they a specific goal in mind. The quest for instant gratification is very real when it comes to weight loss, of course. Some of the most popular phrases searched for on Google when it comes to weight include “fast weight loss”, “lose 10 lbs in a week”, “quickest way to lose weight” and various similar keyword combinations. You can find many techniques and fad diets to lose weight fast but one particular method is becoming quite popular.

This technique involves the use of laxatives and diuretics (which make the body shed water) in tea to shed as much “weight” as possible. For the most part you are shedding water and diarrhea. My issue with this is that many people think they are just drinking herbal tea and are unaware of what is really in the blends they are consuming. As consumers, we have to know what we are consuming…we have to be responsible. I want to just shed some light on the most common laxative in these teas…Senna.

diet tea senna dangers

What is Senna Tea?

One very popular type of herbal laxative is can be found in many stores in the tea and coffee aisle as well as the health and medicine aisle. Senna is a laxative produced from the pods and leaves of a Cassia tree that have been dried. While it is primarily used to treat constipation, senna teas are also used for conditions like irritable bowel syndrome.

Since the senna laxative is very effective and natural many people choose to use it as a type of detox tea when having digestive issues. This tea should only be used temporarily (for 1-3 days. Unfortunately people have been using this beverage for weight loss for much longer time and it can potentially cause some serious health problems.

Dangers of Senna Tea

Senna tea is not FDA certified or regulated as a supplement but is usually considered to be safe for limited use by most doctors for constipation or other bowel problems under physician supervision. The dangers of this tea arise when people incorrectly drink the beverage to lose weight or detox their body.

It is vitally important to keep in mind that drinking senna tea for a few days to treat a bout of constipation is usually fine but drinking it for a week or two can lead to problems. Here are a few side effects of improper or prolonged consumption of Senna:

Dehydration

Dehydration is easily one of the most common side effects of senna tea, or the prolonged use of any laxative. Just like all laxatives, senna tea flushes toxins from the body but also dries out the body in the process because bodily fluid is released as well. People often make the mistake of drinking a lot of this tea believing that they are getting water from the tea itself. When drinking senna tea you must greatly increase your water consumption to compensate.

Headaches or Migraines

A second very common side effect of senna is a headache, which may become a migraine. This is often a secondary symptom of dehydration and can be quite painful. If you’ve been drinking senna tea and begin to get a headache you should drink more water and stop consuming the tea.

Allergic Reaction

While having an allergic reaction isn’t a common side effect, it can be a very dangerous one. Allergic reactions to senna can present itself in a number of ways but typically the person will experience itchiness, hives, swollen mouth and difficulty breathing. Senna is an herbal supplement which can make it very difficult to guess whether you’ll have a reaction or not if you’ve not taken it in the past. It does seem that most people who experience such a reaction are those that drink too much, too often… for too long.

Stomach Cramps

Stomach cramps and other types of abdominal pain can happen in conjunction with these other symptoms. Senna tea’s laxative effect can cause some mild discomfort all the way to severe pain that can result in a visit to your doctor. This is common with any laxative that is taken more than what is typically suggested

Reliance on Laxatives

Drinking senna tea too often can cause serious bowel trouble, one symptom being an inability to go to the bathroom without taking a laxative. This problem may dissipate on its own or you may end up having to see your doctor for help. Also, reliance of laxatives for weight loss can be a form of bulimia (eating disorder) such that you are relieving yourself of each meal instead of throwing it up.

Organ Failure

Though rare, the ultimate danger of prolonged use of laxative or diuretics like senna tea is organ failure. While there haven’t been many cases of this happening, some cases have involved women who drank some sort of diet/slimming tea daily for weeks in an effort to lose weight. Kidney or liver failure is certainly not worth losing some extra weight. Don’t risk it.

It can be tempting but avoid fad diets and laxative-based drinks when it comes to losing weight. When in doubt do your research because senna is just one ingredient too look out for. Find out what is in the tea before you buy it and do some research online. Really, you don’t need something like this that just provides temporary results. You can kick start your metabolism and weight loss safely just through healthy eating and exercise. Save drinks like senna tea or laxatives for times when you are constipated and then never drink it for longer than a few days.

The Benefits of Ginger

July 7, 2015 by Ajima Jackson Leave a Comment

Ginger is a popular spice used in Indian and Asian cuisine to flavor various dishes. While this spice is often considered savory and is used in many meat-based dishes, ginger is also used in candies, in baked goods and is popular in tea blends.

This versatile root has a lovely flavor and a tasty heat that isn’t too overwhelming. Aside from being pleasing to the palate, ginger is said to be packed with various health benefits. When it comes to herbs and spices, there is no sure thing, but ginger’s benefits have been noted for centuries so it’s worth a look.

benefits of ginger

4 Potential Benefits of Consuming Ginger

Though the health benefits of ginger has been known in many cultures dating back to ancient times, a surprising number of Americans are in the dark about why this spice is so important.

Ginger Can Help Your Body Fight Inflammation

Ginger is anti-inflammatory in nature and is especially useful for people with arthritis or other joint issues. In a study done by the Miami Veterans Affairs Medical Center and University of Miami, participants given a ginger supplement had a significant decrease in knee pain.

Ginger May Help Fight Nausea and Morning Sickness

You may have heard that eating some ginger snap cookies during a car trip helps with motion sickness. Ginger has been known to help some people combat nausea, whether it’s sea sickness or morning sickness, for quite some time now. This analysis of studies showed that ginger helped to relieve morning sickness-related nausea without causing any adverse side-effects.

Ginger Can Help with Blood Sugar Management

Ginger has been shown to decrease blood sugar levels and reduce the risk of heart disease in some patients with type 2 diabetes. This study showed that participants given just 2 grams of ground ginger per day lowered their blood sugar by 12%.

Ginger Could Have Anti-Cancer Properties

There are studies involving ovarian cancer, prostate cancer and many other types of cancer that show the benefit of the use of ginger. For example, in a study done on ovarian cancer, tumors reduced in size and slowed in growth greatly. Doctors suggest that women should take a ginger supplement to reduce the risk of getting cancer. Of course this doesn’t suggest a cure, but a suggestion that ginger could be part of an overall treatment regime for some diseases.

Ginger is also very well-known to boost the immune system, reduce symptoms of illnesses like the flu or a cold, and soothe the stomach if you have indigestion.

How to Get More Ginger In Your Diet

There are a few different ways you can add more ginger into your everyday diet. Here are 3 ideas to get you started.

Make a Nutrient-Packed Green Smoothie with Ginger

Green smoothies should already be a part of your diet as they are a great way to get enough vegetables and fruits into your diet. Adding ginger to your green smoothies are one of the easiest ways of getting more of the spice into your diet. You can either grate fresh ginger (1/2 inch piece, peeled) or use a powdered ginger. Try about a teaspoon to start with so it isn’t too overpowering.

Drink Ginger Tea Every Day

Ginger tea can be a great alternative to your morning coffee or tea. Otherwise, try to have a cup of this tea once a day to get its benefits. Ginger tea is extremely simple to make at home. All you need to do is mix 2 teaspoons of grated ginger in 8 oz of hot water. Use 2 teaspoons of sugar or honey to taste. This tea is great to drink if you are feeling nauseous or feel a cold coming on. You can also buy ginger tea at the store though this is more expensive and, depending on the brand, may not be very powerful.

Use Fresh Ginger In Your Cooking More Often

The easiest way to eat more ginger is to make a serious effort to add it to your recipes more often. Ginger goes well in a huge variety of dishes so the next time you are cooking a savory dish, add some grated ginger or powdered ginger. Ginger in soups and stews is a great idea for winter time or if you have a cold as the natural heat of ginger will warm you up (it’s great in Pumpkin and Squash soups).

Ginger is an amazing root spice that is equally delicious as it is healthy. You can find ginger root and high-quality ginger powders at most any grocery store in the produce and spice section. Make an effort to eat or drink ginger more often and see if the claims make sense to you.

Why Does Birth Control Medication Make Some People Gain Weight?

July 6, 2015 by Ajima Jackson Leave a Comment

One of the biggest controversies in women’s health is whether birth control causes weight gain or not.Many women complain that they’ve gained 5, 10 and even 20 pounds after getting on birth control medication. However, some studies seem to note that the pill and other types don’t cause weight gain. So, what’s going on here?

birthcontrolblog

Weight Gain and Contraceptives

In an extensive study review by the Cochrane Database there were no trials that showed any significant weight gain from birth control alone. Further studies can be found that support this theory. Yet many women still claim that getting onto the pill is what caused them to gain weight.

First off, it is very important to note that when it comes to side effects of any type of medication there are averages. These average reactions apply to majority of the population but there will always be outliers. In the case of birth control medication, these outliers could very well be women who have gained weight from a pill or shot. Also, I think that women know their bodies very well and that the limited time frame used in studies may not bear out all of the information.

With that out of the way, when it comes to weight gain the average woman isn’t gaining weight from just the birth control per say, but rather as a reaction to other side effects. There are 3 main side effects that could cause weight gain:

Appetite Increase

There are certain hormones that affect how hungry you feel. You might call them “hunger hormones”. These include estrogen and progestogen. Both of these, when balanced correctly, will cause you to feel satiated once you’ve eaten enough. Unfortunately, when they are imbalanced you will feel cravings. This especially in women right before they begin their menstrual cycle. Birth control can cause a similar imbalance in these two hormones. If this happens you may eat more without realizing- thereby causing weight gain.

“The oral contraceptives that were developed in the past affected insulin resistance, and to some extent even the newer pills are able to elevate insulin levels. When these levels rise, the energy obtained from the ingested carbohydrates is distributed mainly to fat cells. As a consequence, weight loss is prevented, even when a diet is followed.

However, not all women who take birth control pills are predisposed to weight gain. This side effect of oral contraceptives is most frequently observed in women with an abnormal glucose metabolism. Insulin resistance should be analyzed if there are no other explanations for weight gain when taking birth control pills.” – Fitday.com

Depression

While birth control isn’t going to outright cause depression, it can cause mood swings which can exacerbate already present feelings of depression, sadness, etc. A very normal reaction of those who are feeling a bit down or depressed is often to eat calorie rich foods (emotional eating). Eating junk foods, especially sugary foods, can release dopamine in the brain which lessens the sad feelings for a very short time. It’s easy to continue eating this junk food to try and feel better. Obviously, this is going to cause weight gain.

A secondary cause of weight gain relating to depression is just lack of energy or motivation. Even though getting off the couch and exercising is the last thing you feel like doing, it’s important to try and do it anyways. Living a more sedentary lifestyle will cause weight gain and other health problems.

3. Estrogen affects water retention and weight overall

Depending on how much estrogen is in the medication, you may experience water weight gain.

“Estrogen balance is essential for achieving and maintaining fat loss. In men and premenopausal women, too much estrogen — a condition called estrogen dominance — causes toxic fat gain, water retention, bloating, and a host of other health and wellness issues.” – Chatelaine.com

All in all, a birth control pill isn’t going to cause you to suddenly gain weight unless you are in that group of people who has an adverse reaction to the drug or it causes a serious hormone imbalance. If you do find you have gained weight and it correlates to the date you began taking a contraceptive, it may be that you are experiencing one of the 3 side effects above. If so, change your lifestyle and contact your doctor, especially if you feel like you are experiencing depression. There are lots of options for birth control out there and another brand or form of contraception my work better for you.

How to Prevent Weight Gain Associated with Contraceptives

There are a few things to keep in mind if you are concerned about gaining weight after getting onto a birth control medication.

Track Your Calories

Since synthetic hormones in birth control can cause you to feel hungry it is especially important to track how much you eat. You may be surprised to find that you are eating more than usual despite not realizing it. Write down what you eat in a journal or use a calorie tracking app like MyFitnessPal.

Limit Simple Carbohydrates and Highly Processed Foods

Highly processed foods, primarily simple carbs with few nutrients, are unhealthy and will only lead to weight gain. You may find that while on birth control you crave sweet or salty foods and fast food more often. Since depression, anxiety and other mental health-related side effects are associated with contraceptives you could very well be tempted to indulge in sugar in an effort to feel better. Make a strong effort to change your diet to healthy, whole foods.

Ensure That You Eat Enough Fiber

The average woman needs roughly 25 grams of fiber per day but only eats about 15 grams, according to medical sources. Dietary fiber is important for your digestive tract as well as your overall health and helps with weight loss/weight gain prevention. Along with eating whole foods, make sure you keep an eye on how much fiber you are getting.

Exercise Regularly

Getting plenty of exercise, particularly cardio, will help you stay healthy and strong while on birth control. The American Heart Association recommends women get a total of 150 minutes of moderate exercise per week. You can break this down into five 30 minutes sessions. Alternatively you can do 75 combined minutes of vigorous exercise per week. Many good hormones you need are released after exercising, like serotonin and dopamine (more info).

Consult Your Doctor with Concerns

Every woman is an individual and can have different side effects from contraceptives. Some women have zero issues even after taking a pill for years. Others may experience significant mood swings, depression and anxiety after just a few months. It cannot be stressed enough that if you feel unusual you should speak with your doctor. Often times it’s as easy as switching to a different type of birth control for your issues to be resolved.

Birth control, whether it’s an oral contraceptive or a shot, can really benefit women by giving them peace of mind when it comes to a having a healthy sex life. If you feel like you need to be on birth control, make an appointment with your physician to discuss your options.

Work Those Abs Workout

June 26, 2015 by Ajima Jackson Leave a Comment

Time to WORK your abs. I’ve included videos of the moves below so that you can see proper form. I suggest 30 seconds rest between exercises…but rest more if you need to. Break up the moves as you need to. For example, if you can’t do 30 crunches in a row, do 3 sets of 10.

Do this workout at your own pace and avoid any moves that would irritate old injuries.* Don’t attempt if you’ve recently had abdominal surgery or a c-section without talking to your doctor first. This is a circuit workout so you can do one round or repeat several times to make it a full workout.

60 Seconds Walk/Run in Place
30 Crunches
15 Leg Raises
10 V-Ups
20 Bicycle Crunches
20 Flutter Kicks
15 Vertical Leg Crunches
60 Seconds Walk/Run in Place

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries.

work those abs workout

Sugar Withdrawal: How to identify it and deal with it

June 25, 2015 by Ajima Jackson 2 Comments

sugar withdrawal symptoms You might be surprised to know that sugar is addictive and your sweet tooth cravings could very well be withdrawal symptoms. According to a study featured in a Connecticut College press release, the theory that sugar is just as addictive as illicit drugs like cocaine could very well be true. Sugar has intense effects on the brain, similar to illicit drugs and cigarettes. However, unlike these drugs, sugar is considered a normal part of the American diet.

Similarly to other “drugs”, sugar addiction withdrawals can come in the form of very intense cravings. You may be VERY familiar with that aspect of sugar withdrawal, but let’s go deeper.

Common Sugar Withdrawal Symptoms

Sugar withdrawals can last anywhere from a few days to a few weeks depending on how much sugar you consumed on a daily basis. Some withdrawal symptoms you can expect to encounter may include:

Feeling tired despite getting enough sleep
Anxiety
Headaches
Jitteriness and/or Shakiness
Feeling of depression or lack of interest
Difficulty concentrating
Feeling stressed and/or irritable
Anger or bad attitude
Intense cravings for sweets, even when you aren’t hungry

Symptoms will vary from person to person, just as they would with any addictive substance or food you’re trying to kick. Some people may experience some small cravings when they think or see a favorite sugary food while others may get all of these symptoms listed above.

There are medical issues like diabetes and hypoglycemia that affect sugar withdrawal symptoms profoundly. You could be at risk for a serious health crisis if you drastically cut sugar when you have blood sugar issues, so keep that in mind and speak to your doctor before any sugar detox.

Tips for Getting Through Cravings

Keep these tips in mind to help you get through your sugar withdrawals.

Stay Away from Artificial Sweeteners

It is tempting to switch to no-sugar items but these foods with artificial sweeteners are considered by many to be worse than regular sugar. The main problem: The body still thinks it’s getting sugar. Avoid turning to artificial sweeteners as a coping mechanism to get through cravings. If you do, limit your use and work to phase them out. Letting go of one bad habit just to replace it with another bad or worse one isn’t going to help in the long run. Be sure to check labels on processed foods and drinks to ensure there aren’t any artificial sweeteners hidden.

Eat a Piece of Fruit

If you are really craving something sweet, have some fresh fruit. Low sugar fruits like melon, kiwi, oranges and berries are all good choices. Bananas, pineapple, mangos and other high sugar fruits should only be eaten in moderation while you are detoxing from sugar, so keep that in mind. Fruit is healthy and important for your health but it still contains (natural) sugars. Overeating can lead to high blood sugar and tooth decay issues.

Allow a Cheat Item Once Per Week

For some people, being able to look forward to a cheat item at the end of the week works very well. If you feel like it will benefit you and help you stay focused, by all means implement this tip. The cheat item can be a luxury but don’t overdo it. Just because you ate well all week doesn’t mean that your cheat item should be large portions of ice cream, candy, cake etc. Portion size is key. Make sure you’re aware of how many grams of sugar you’re eating. Tip: Don’t store your cheat items at home. Buy it on the day that you plan to eat so you don’t have sugary food just sitting around.

Go for a Run

Exercise will give you a boost of energy and get your mind off of sugar cravings. If you aren’t into running, try to go for a walk, take a Zumba class, use an elliptical machine or even lift some weights. Those of you who seem to have a craving pattern (i.e. tend to crave at the same time every day), try to schedule your workouts at this time.

Purge Your Pantry

This tip is essential if you are struggling with staying away from sugar. Out of sight is out of mind and often times the best way to break your habit is to get rid of all sugars in your house. Whether it’s a pound of white sugar for baking or that pack of cookies in the back of the cabinet, get rid of it all (or remove as much as you can. We know it’s hard for families). Don’t forget about sugary beverages.

Going through sugar withdrawals can be difficult but it will be worth it in the end. It’s important to keep in mind that after you get over your cravings you don’t want to fall back into the habit again. This often occurs when someone eats well for a long time and begins to think they can indulge more often. It’s easy to see where that will lead.

Avoid processed sugars as much as possible, eat plenty of whole foods and get exercise. Keep your treats to a minimum but don’t feel like you are punishing yourself. Keeping sugar to a minimum doesn’t mean you have to completely avoid your favorite sugary foods or always pass on a second piece of cake at a birthday party- use your discretion. If you want to be free of sugar addiction you have to LET IT GO for the most part. Give it 10 days…you won’t miss it.

Eat More Healthy Fiber to Lose Pounds

June 23, 2015 by Ajima Jackson Leave a Comment

eat more fiber Fiber is a super important nutrient that primarily affects digestive health. Unfortunately, the average American’s diet is lacking in fiber. The typical woman in this country only consuming around 15 grams when she should be consuming at least 30 grams. That’s the average. Many people are eating far less.

Aside from general health, there is another reason fiber is so important. It can help you lose weight and maintain a healthy weight! Check out this info, which includes our top 10 fiber picks.

Fiber and Weight Loss

There have been a few studies done on the subject of fiber and its effect on weight. One main study featured in Nutrition Reviews had results that showed participants who ate just 14 grams more of fiber per day lost 4 lbs in 3.8 months. Keep in mind that this result was from only changing fiber intake, nothing else. That is very impressive.

Another study published in the Annals of Internal Medicine confirmed that participants that ate 30 grams of fiber a day with no other dietary changes lost an average of 4.6 lbs. Additionally, those who made further changes and switched to the American Heart Association (AHA) diet lost an average of 6 lbs. The AHA diet is stricter but if you are at risk of diabetes and are overweight, it could be a very good option for you.

Eating more fiber isn’t just as simple as reading labels. There is more to fiber than people realize.

Insoluble vs Soluble Fibers

Did you know that there are actually two types of dietary fiber? Insoluble and soluble fibers are both important for overall health but they do perform different functions in the body. As the terms suggest, insoluble fiber doesn’t dissolve in liquid while soluble fiber will dissolve. The ability to either dissolve or not dictates what benefits you’ll receive.

Despite common misconceptions, soluble fiber is the type that will make you feel full. The reason for this is that this fiber essentially gels when it meets liquid in the stomach. This process make your digestive system slow down which in turn is very beneficial for those who need help controlling insulin levels for their diabetes. There is also speculation that people can lower their bad cholesterol (LDL) by eating more soluble fiber.

You may have been told previously by a doctor, family member or friend to “eat more fiber” when you have trouble going to the bathroom. The fiber that is well-known for helping constipation is insoluble fiber. Essentially insoluble fiber creates the opposite effect of soluble fiber: soluble fibers slow everything down while insoluble fiber helps the digestive tract get everything out. In fact, too much soluble fiber can cause constipation. Insoluble fiber is also essential for maintaining healthy gut bacteria. Insoluble fiber doesn’t break down in water and passes through the system more intact.

Both insoluble and soluble fiber foods should be eaten on a regular basis. With a healthy diet rich in whole foods, getting enough of both fibers isn’t difficult.

10 Delicious Sources of Fiber

You don’t need to drink or eat tasteless, and sometimes expensive, supplements to get your daily intake of fiber. Whole foods not only provide the dietary fiber every woman needs but they also offer many other nutrients that you won’t get from a supplement.

There are many sources of fiber, but these 10 foods not only taste great but also contain the fiber you need to support a healthy digestive system.

Apples- Soluble

Apples are also a great source of soluble fiber and are a good snack for those with weight loss goals. Eating a typical medium apple will give you 4.4 grams of fiber as well as vitamin A, C and B-6. You will also get magnesium and iron. Apples are fairly high in natural sugars (around 19 grams) so limit yourself if you are trying to lose weight.

Dates – Insoluble

Being an insoluble fruit, dates are a great way to get some fiber as well as some sweetness. Dates are actually so sweet (93g in 1 cup!) that they work very well in smoothies and other meals as a replacement for sugar. Dates contain 12 grams of fiber in one cup and also are a good source of protein, with around 3.6 grams. Dates are super low in fat and packed with potassium, calcium, vitamin B-6, iron and magnesium. Buy a pack the next time you’re at the grocery store.

Raspberries and Blackberries – Soluble

Both of these berries are packed with antioxidants that promote overall health. They are very similar in nutrients with one cup of each both being around 8 grams in fiber. Blackberries are a little sweeter so they are higher in calories but not by much. Raspberries contain higher amounts of vitamins C and B-6 while blackberries are higher in vitamin A, calcium, iron and magnesium. Since both fruits are so similar, mixing and matching will help you get enough vitamins from both.

Wheat Bran – Insoluble

Wheat bran is a huge source of insoluble fiber with 60 grams in one cup. It is also a good source of protein, thiamine, magnesium and iron. Wheat bran can be treated like a cereal, either hot like oatmeal or cold in milk. Since wheat bran is so high in fiber it is extremely filling and a true “secret weapon” for those who are trying to lose weight but often feel hungry.

Kale – Insoluble

Like many dark leafy greens, kale is essential for good health. It is packed with a ridiculous amount of vitamins (133% of vitamin A and 134% vitamin C) as well as iron, calcium, magnesium and potassium. One cup of chopped kale has roughly 3 grams of fiber and protein. Raw kale leaves put into a green smoothie and baby kale is great in salads as it doesn’t have the bitter flavor of mature plants. If you find you have stomach trouble with raw kale, try cooking it first.

Butternut Squash – Insoluble

Butternut squash can usually easily be found in the grocery store and tastes delicious- somewhat like pumpkin. It can be cooked in many ways and even mashed as a substitute for potatoes. One cup of butternut squash has 2.8 grams of fiber and 63 calories. It is high in potassium, iron and magnesium. It is also well-known for being super high vitamin A with a level of almost 300%.

Lentils – Soluble

Lentils contain both soluble and insoluble fiber but are higher in the former. Though lower in fiber than other foods listed (around 1g in 1tbsp) it is still high in other nutrients. Even small amounts are very filling and you can easily use this food as an addition to warm foods like soups.

Sesame Seeds – Insoluble

Sesame seeds are quite popular in Asian cuisine but are very versatile. They are tasty toasted and raw and can easily be used as a fiber-boost addition to meals like salads. One tablespoon of sesame seeds contains 1.1 grams of fiber and 1.6 grams of protein. These seeds are also high in calcium, magnesium and iron.

Kiwi – Soluble

These sweet green fruits are small but pack a nutrient punch with 106% vitamin C and 2.1 grams of fiber. They are fairly low in sugar, 6 grams, so they are a good fruit for people trying to lose weight. Kiwi is high in enzymes similar to pineapple so consuming multiple fruits can have your tongue to feel irritated.

Fiber is a super important part of a good diet yet often overlooked when other nutrients like protein take precedence. Whether you are trying to lose weight, struggling to keep under your daily calorie limit or just are experiencing digestive problems, eating more of the foods featured here and others will help you get the results you are looking for.

Thighs So Toned Workout

June 22, 2015 by Ajima Jackson 1 Comment

For this Thigh-focused workout we’ve put together some great moves to tone the thigh muscles. The size and shape of your thighs, as well as how your body releases weight in that area will be effected by genetics, but exercise can help you tone and tighten.

I’ve included videos of the moves below so that you can see proper form. I’d suggest 30 to 45 seconds rest between exercises…but rest more if you need to. Do this workout at your own pace and avoid any moves that would irritate old injuries, knee/leg problems or back problems.* This is a circuit workout so you can do one round or repeat several times to make it a full workout. I think of this as a Beginner/Intermediate workout.

60 Second High Knees or Walk in Place
20 Squat to Side Kick (10 ea. leg)
30 Second Wall Sit
10 Leg Raises
20 Squats
30 Second Wall Sit
16 Lunges (8 ea leg)
20 Squats
60 Second High Knees or Walk in Place

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Don’t forget to stretch before and after working out to avoid injuries.

thighs so toned workout

HIIT Booty Workout

June 12, 2015 by Ajima Jackson 4 Comments

This is a great intermediate High Intensity Interval Training Workout for the Butt and Legs. The goal is to keep your heart rate up during the whole workout so the jumping jacks are key. There are videos of the moves below. If you are just starting to workout again or aren’t familiar with the moves, watch the videos and go slow. If you have any knee or back injuries or any injuries that could be irritated, this may not be the right workout for you.

60 second run/jog in place
20 Squats
30 Jumping Jacks
30 Fire Hydrants (15 ea. leg)
30 Jumping Jacks
12 Mountain Climbers
30 Jumping Jacks
20 Walking Lunges
30 Donkey Kicks (15 ea. leg)

Rest as needed between exercises. 10-30 seconds is a good range for rest depending on your fitness level

Feel free to share this image. Workout out at your own risk.*

*Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Don’t forget to stretch before and after working out to avoid injuries.

5 Tips for Avoiding Temptation at the Grocery Store

June 11, 2015 by Ajima Jackson Leave a Comment

If you don’t want to fall off your new healthy eating regime you have to be prepared to fight temptation while grocery shopping. It is easy to lose focus and start perusing the aisles aimlessly. Before you know it, you get home and while you’re putting your food away realize you bought junk food that you shouldn’t have or spent much more money than you had budgeted.

Before your next visit to the market, consider these 5 tips to make your shopping experience more productive.

Plan Meals and Look Up Recipes Before you Go

Planning out meals every week or even for the whole month may seem tedious at first but it goes a long way in both saving money and ensuring you eat what you are supposed to. Before you head to the grocery store, sit down and think about what you want to eat. If you have no idea what you want it can be helpful to look through your local store’s weekly flyer to see what’s on sale and work around that.

Once you figure out an idea of what meals you want to eat you can look up recipes so you can put together a shopping list. This will help you ensure you only buy the ingredients you need. This whole process of finding meals and going through recipes is easily streamlined by using an app. Two excellent apps to use are Yummly and Fooducate. As an added bonus with Yummly is that you can “Yum” your favorite recipes and add the ingredients in them automatically to an in-app shopping list.

Write a Detailed List and Stick to It

Having a detailed shopping list will help you shop more efficiently by finding what you need more quickly. This is especially helpful in a very large supermarket.

When you are writing a grocery list based on a sales paper, meal plan or recipe it is important to write down brand names or know what generic brands you can buy for member prices. You may also want to write down sale’s prices so you are sure you are buying the right product. Also, don’t forget to check for coupons online before your trip to the store. Listing the ingredients you want to purchase by location in store can also be done and prevents you from having to go back and forth from aisles to, say, the produce section. Some stores provide the aisle info online.

Sticking to a list really requires willpower. Stay focused on only what you need and try to not let your eyes wander around shelves. If you find you really struggle, try these two things:

Time Yourself: Set the timer on your phone for 15-20 minutes (however long is a reasonable time for your list) and get your shopping done in that time. You could also set the stopwatch and simply work against yourself to see how quickly you can get everything. This could be really fun for shopping with your children if they are old enough to go through the store to grab items by themselves.
Use Exact Cash: This can be really helpful if you tend to buy junk food at the last minute and also use sale’s flyers for shopping. Write down prices for all the ingredients, add it up including tax, and only take in just enough cash to cover the cost of your list. Not having extra money or your debit card will stop you from buying something you shouldn’t.

Don’t Shop Hungry

Going grocery shopping while you’re hungry is a very bad idea, especially when strong cravings are in play. When you feel hungry and you’re surrounded by tasty food you are much more apt to: 1) buy more than you need in terms of amount and calories, and 2) buy foods that aren’t on your list (junk food, highly processed food).

The idea of not grocery shopping while you’re hungry isn’t just good judgement but also scientifically sound. A study in JAMA Internal Medicine archives done in 2013 showed that participants who fasted prior to shopping didn’t necessarily buy more food but they did buy more high-calorie food.

Even more interesting is that being hungry while shopping doesn’t just affect the types of groceries you buy but also non-food items as well. Researchers at USC Dornsife found that participants who were experiencing hunger pains while shopping would purchase more non-food items than those who had eaten recently.

Don’t Shop While Emotional (Stressed, Angry, etc)

Similarly to shopping hungry, don’t go shopping when you feel any exaggerated emotion. This could be upsetting emotions like anger or just excitement over getting together with your girlfriends on the weekend. If you are an emotional eater, going shopping while you feel any strong emotions can lead to unwise food choices. Food is very connected to comfort and celebration in our society.

While many studies about emotion and impulsive shopping, like this one, don’t involve grocery shopping, researchers agree that the result is very much the same. When you combine the effects of emotion with hunger, it’s pretty much a guarantee you’re going to buy more than you should or overindulge in your favorite comfort foods.

Go grocery shopping when you are in good, neutral mood and dealing with limited stress. Reducing your stress might mean leaving the kids or your significant other at home. It may also mean going shopping very early in the morning or at night when the store isn’t so busy.

Shop the Perimeter of the Grocery Store

Whether you are shopping without a list or with a full, detailed list, it is best to stick to the perimeter of your store as much as you can. Why? Majority of grocery stores tend to keep produce, meat, frozen produce, and other whole foods on the outskirts of the store while most of the processed foods that can stay on the shelf for months are in aisles in the middle. By staying on the outside of the aisles as much as possible you are going to keep your mind on track.

Many of these tips for staying on track are basic but very powerful. They will also become second nature as you practice them. Be sure to put some or all of these tips into effect the next time you need to restock your fridge and pantry. When we fail to plan, we plan to fail.