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Melissa lost 50 pounds

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Dear Melissa, Look how you have changed over the past 7 years! Who would have thought you would go from eating fast food 5 times a day to competing in bodybuilding competitions? What a journey it has been, and I hope you are proud of the person you have become. As you continue to compete as a bikini athlete, please remember this is an iterative process. It is your continued focus, and dedication, that will help you become the athlete I know you can be. There are so many things in life you can’t control, but you determine your commitment and focus to this sport. With or without a trophy, you have changed your life and now help other people do the same. Your talents and purpose are defined by more than just your moment on stage. Dig deep, keep learning, and growing. Your future is bright, and I am excited to see what it so come. Love always, Me #tbt #throwbackthursday #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlosssuccess #bikinicompetitor #bikiniathlete #mastersbikini #mastersbodybuilding #bestself #blackfitness #blackfitnessnow #liftheavy #girlswithmuscle #notetoself

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Melissa lost 50 pounds. Changing her eating habits and jumping rope made for a powerful combination. Check out what she shared with us.

melissa weight loss

What was your motivation?
I went home for Thanksgiving in 2013 and my father confronted me about my weight gain.

What inspired you when you wanted to give up?
Once I started losing weight, I wanted to continue to lose more and knew that I had to make healthy choices to continue to be successful.

How did you change your eating habits?
I gave up pizza and french fries for 90 days and lost 10 pounds. Next, I prepped all my meals and focused on lean meats, fruits and vegetables. All of my meals were made up of whole, real foods, not processed or manufactured foods.

What did your workout routines look like? How often did you workout?
During my weight loss journey, I jumped rope 3-4 days a week for 30 minutes. Jump roping was the only exercise I did. I joined a gym after I lost the weight.

What was your starting weight? What is your current weight?
My starting was 175 pounds and my current weight is 125 pounds. My height is 5’6″.

When did you start your journey?
I started in February 2014. The main part of my transformation has taken 15 months.

What advice do you have for others who want to lose weight?
Behavior change is required, not optional, for sustainable weight loss. Educate yourself on the foods you are eating and understand what they do to your body.

Facebook and Instagram – @themelissasledge

14 Day Plan and Prep – Lesson 4: Learn all about Nutrition

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all about nutrition

We are blessed to live in an age when there is tons of information at our fingertips. One of the most important things you can read up on during your weight release journey is nutrition. Why? Because there are so many myths and misconceptions out there about healthy food.

What’s true and what’s not true? Will what worked for someone else on their journey work for you? Are there really bad food and good foods? Can you lose weight but still eat the treats you love?

These are common questions. The problem is that there are widely held “truths” and contested “truths”. For example;

  • Widely Held: Most people agree that you shouldn’t eat a diet that is made up primarily of empty, sugar calories. If you ate all of your calories in powdered sugar and candy, at some point you would likely have health problems.
  • Contested Truths: Red meat and processed is not good for you. There are a number of organizations (like this one and these) that recommend cutting back on red meat and processed meat to reduce cancer risk. However, many people fiercely reject the concept that eating these kinds of meat could negatively affect your health. The concept of giving up meat is a no-go for them.

I’ve heard that soy milk is great and I’ve heard that it’s terrible. I’ve been told that you should avoid processed sugar and I’ve been told that you can have it in moderation. I’ve been told that being Vegetarian is the original diet of mankind and I’ve been told that our ancestors were on a Paleo diet. I’m sure you’ve heard contradicting “truths” about all kinds of foods and eating styles as well.

So, what do we do?

We get back to basics and we do our own research. We stop trying to rush through this process and we take the time to read some books on nutrition. We look up articles and resources written by/or citing doctors, dietitians researchers, nutritionists and other experts to give us guidance.

Above all else, we listen to our bodies and strive to feed ourselves in the most healthy way possible. We are creating a healthy lifestyle. If you are having a baby, buying a home or moving to a new city, you would do your research to prepare yourself for the lifestyle change. Weight loss is no different.

Once we have the wisdom we seek, we will take action on it. What is the point of knowing all of this information on how to lose weight, but just ignoring it and eating tons on unhealthy food. What is the point of complaining about how we can’t lose weight when we know our eating habits are terrible? That’s insanity. We have no time for insanity. We want results.

Here are some links you can start with.

SELF Magazine’s Nutrition Database

EatRight.org – The Academy of Nutrition and Dietetics

The Nutrition Source – Harvard University

World Health Organization on Red Meat and Processed Meat

New USDA ‘FoodKeeper’ App: Your New Tool for Smart Food Storage

Vegetarian Times and PETA – Great sources of information on vegetarian and vegan eating.

Bodybuilding.com – Great recipes and nutrition information specifically for weight training.

WebMD has a whole section dedicated to weight management.

Diabetes.org has great information on eating with diabetes, blood sugar management, etc.

Eat This, Not That – Gives information on food swaps and also has lots of great recipes.

Books – There are lots of books out there, so please do you research and check out the ones that speak to you and your unique taste in food/your health issues/lifestyle.

Whole: Rethinking the Science of Nutrition – T. Colin Campbell, PhD.

Nutrition for Dummies – Carol Ann Rinzler

American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition

Food Over Medicine – Pamela A. Popper, PhD, ND, and Glen Merzer

The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health – T. Colin Campbell, PhD.

Na-Tiera lost 82 pounds

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Transformation of the Day: Na-Tiera lost 82 pounds in 8 months. Tired of being tired and faced with possibility of becoming diabetic, she invested her time and energy into changing her life. She’s learned that this journey is 80% nutrition and 20% exercise. Check out how she did it.

Na-Tiera

What was your motivation? What inspired you when you wanted to give up?
I was tired of being unhealthy and obese. I wasn’t happy with what I saw in the mirror. I would start exercise programs and quit because I felt as if I could never lose weight. I was tired of being tired, especially walking up flights of stairs and losing my breath easily. I was also at risk for diabetes. I signed up for Instagram and created a fitness journey page (@MrzNatiDivine) where I followed people on their fitness journey. Once I created my Instagram page and saw how passionate people were about losing weight, I became motivated to change my life around and lose weight as well.

On December 12, 2015, I decided that I’m tired of being overweight, so I searched for exercise videos on Youtube. I started doing exercises from Youtube in my living room. On December 15, 2015, I decided to sign up for a gym near my home. Ever since then I have been grinding and not looking back. I have lost 82 pounds in 8 months, and I am very proud of myself. Now I post exercises, the food I eat and progress photos on Instagram to inspire others to lose weight and get healthy. I am not where I want to be, but I am far from where I started.

How did you change your eating habits?

I changed my eating habits by not eating after 7 p.m. I cut out fast foods and started cooking more and baking all my meats (chicken, steak, pork chops). I started eating more greens (broccoli, collard greens, kale, spinach, etc.) and started eating brown rice and sweet potatoes. I stopped drinking juice and soda, and instead I drink lots of water. I recently started adding fruits and veggies to my water to make detox water. I cut out sugar, junk food (potato chips, cookies, and candy) and now eat protein snacks. I also eat baked fish (salmon, tuna, tilapia) and shrimp. I didn’t create a meal plan. I just cooked day by day and baked all my foods and vegetables. I also started drinking protein shakes twice a day. If I get hungry after 7 pm, I will snack on fruits or nuts.

What did your workout routines look like?

When I first started, I worked out 6 days a week. Now I have cut that down to 4 days a week. I signed up with a personal trainer at my gym, and we do resistance training, cardio exercises, elliptical, stair master, weight training and HIIT Cardio.

Starting weight/Current weight

My starting weight was 242 pounds and my current weight is 160 pounds. My height is 5’8’’.

What advice do you have for others who want to lose weight?

Just do it! Don’t feel as if you can’t lose weight because you can. It’s a mindset thing, and you must first control your mind and tell yourself that you can do it. When you feel like you want to give up, remember why you started. Take pictures weekly and always look back at those pictures to remind yourself where you came from and to keep going. You are in competition with only yourself and if I can do it you can. Remember, its 80% nutrition and 20% exercise. Never give up!

Instagram: @MrzNatiDivine

Tamesha lost 108 pounds

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Transformation of the Day: Tamesha lost 108 pounds. She was inspired by the health struggles of a friend and by wanting to be keep up with her active children. Once she changed her eating habits, she saw her body begin to change. She shared with us how she’s worked to change her lifestyle over the past year.

tamesha before and after

I lost 105 pounds in a year. I’d been struggling with depression and anxiety. My motivation came from my BFF who was having all type of medical issues, such as diabetes, heart disease, lung problems and asthma. She needed to loose 50 lbs in order to have heart surgery. My kids were also a huge inspiration. I have a six year old son to keep up with.

When I changed my eating habits, the weight fell off… literally. I use to drink lots of soda and eat fried food. I stopped drinking soda and lost 20 pounds. Then, I started eating nothing but grilled foods, salads and vegetables. I cut out all the fast foods and junk food. My snacks consisted of nothing but fruit. I eat the same time everyday and I no longer eat late at night.

The more the weight fell off, the better I felt. I joined a local gym. I walked 3 miles a day and did weight training to tone. My workouts were very moderate and light.

My heaviest weight was 283 pounds, and as of today I weight 175 pounds. I’m 5’7″ tall. The total transformation took about 13 months. No weight loss surgery at all.

My advice to others would be don’t view it as a diet, view it as a lifestyle change. That’s exactly what it was for me and I feel like a brand new person now. I’ve struggled with my weight since I was 25 and now I’m 35 years old. I know that you have to have your mind made up and take it 1 day at a time. Keep a journal of the foods you eat daily, as well as your weekly weight loss progress. It’s possible people! I never thought I could do it, but I did.

Jennifer lost 67 pounds

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Jennifer lost 67 pounds. She didn’t wait to be told by a doctor that she had to change her ways to get healthy. Her motivation was wanting to live a healthy lifestyle and practice habits that can lead to disease prevention. Here is what she shared about her journey.

jennifer before and after

What was your motivation?
I was inspired by the fact that I didn’t want to begin to develop any preventable illnesses. I’m getting older, (I’ll be 30 next year) and I know how important it is to maintain your health while growing older.

How did you change your eating habits?
I eliminated processed carbs, sugars, sodas and juices. I cut out foods that were high in calories and foods with high sugar content. I also drank plenty of water. I only consumed healthy foods and ate lots of fruits and vegetables. Particularly foods that are high in fiber that helped me to contain my appetite  and assisted with losing water weight: watermelon, apples, cucumbers, soy beans, etc. I also consumed lots baked and broiled fish. I also used Herbalife supplements.

What did your workout routines look like?
When I started my weight loss process, I worked out every single day, but after I’d lost a significant amount of weight, I lessened my workouts to a few times per week. I typically do one hour of cardio on the elliptical machine, as it provides a full body workout and helps to burn a lot of calories.

Starting weight/Current weight
My starting weight was 262 pounds. I now weigh 195 pounds.

What is your height?
5’8″

How long did your transformation take?
I started in December 2015 and I finished losing weight around May 2016.

What advice do you have for others who want to lose weight?
I would tell people to set a goal for themselves, believe in themselves, never give up, and do not compare their results to that of others. Every person is different, which means each person’s results will be different. Keep your eyes on the prize, and believe that you can do it! Never give up! Progress may seem slow at first, but focus on something that will keep you on track! It’s worth it in the end!

jennifer

I want to stop you from beating yourself up today

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no shame eating
It’s a holiday weekend and I usually don’t send out messages on a day like this. However, I wanted to address one simple issue. This is one of the days of the year where thousands of women all over the country will be doing 2 things…

  • Eating too much at a gathering, cookout, party, etc.
  • Beating themselves up about it.

No, not everyone will feel this way after the parties are over and the coals have died on the grill. There are tons of people who will pat themselves on the back for making healthy choices and that’s awesome. BUT, I just wanted to send a word of love to everyone who may struggle today.

Before you go down that dark and winding road that just leads to self hate and emotional eating, I want to tell you one thing.

It’s ok. 

Eating healthy 80-90% of the time is realistic. Eating healthy every single day is NOT. Today just might be one of those 10-20% days where you give yourself permission to have some flexibility.

We all indulge and eat the foods we love at parties. We all go a little too far and stray from out healthy eating goals from time to time. We are human. One day will not cause 20 pounds of weight gain. It’s what you do after today that is most important.

If you punish yourself with your thoughts and beat yourself up, do you know what it will likely lead to? More unhealthy eating, especially if you already have issues with stress eating and emotional eating. Don’t let one day of indulgence to turn into days and days of unhealthy eating.

Eat, enjoy, don’t beat yourself up and MOVE ON. My grandmother used to say, “One monkey don’t stop no show!”. Well, I’m here to tell you that one meal will not stop your weight release journey. Be encouraged and keep working toward your goals.

This is the perfect time to join our July Take Action Daily Challenge! This challenge will help you to stay on track with your goals by focusing on at least one positive action daily and keeping a journal. Get the checklist today.

Much Love,
Ebony Ajima

PS: We are also hosting a DietBet this month starting tomorrow, July 5th. How does it work? All of the participants contribute to the pot, like an office pool, and we weigh-in via photo. Lose 4% of your weight in 28 days and get your bet back. You’ll also get a portion of the funds in the pot which is split among everyone who loses 4%. Join us!

Did You Know? The FDA Recently Changed Food Labeling Requirements

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new food label
Image: FDA.gov

“For more than 20 years, Americans have relied on the Nutrition Facts label as a leading source of information regarding calories, fat and other nutrients to help them understand more about the foods they eat in a day,” said FDA Commissioner Robert Califf, M.D. “The updated label makes improvements to this valuable resource so consumers can make more informed food choices – one of the most important steps a person can take to reduce the risk of heart disease and obesity.” – FDA

Late last month, on May 20, 2016, the Food, Nutrition & Drug Administration (FDA) made the final touches on the brand new nutrition label to showcase the “benefits” of all packaged foods. The old label, the FDA asserts, had been in service for over twenty years and their decision for a change was due to the outdated state the label was in. The newly, refurbished label now reflects updated scientific information.

The reason behind this reinvention was to offer consumers up-to-date information so that they can have the edge in making nutritional decisions with better information than before. The new label also offers additional info, like added sugars and nutrition per package, that conveniently helps the customer make the link between the specific item, their diet and how much food they actually are eating.

“Requirements for serving sizes that more closely reflect the amounts of food that people currently eat. What and how much people eat and drink has changed since the last serving size requirements were published in 1993. By law, the Nutrition Labeling and Education Act, requires that serving sizes be based on what people actually eat.” – FDA

These changes can also help people who are dealing with chronic illnesses like high blood pressure and diabetes, because there is more detail in terms of sugar and sodium content.

General overview of the new nutrition facts label

The FDA has gone for a fresh new design. Generally, the label’s iconic look has not been completely altered, but it has been modified such that it holds newer information about the product for the sake of greater accountability. As you see, the type size for various words like calories, serving size, etc. have been changed in the new design so that these values are highlighted.

In addition, the FDA has made sure that the actual declaration of the various gram amounts of vitamins and other minerals is clear. Accordingly, the footnote to the label has had a tweak to explicitly explain what the % value of every nutrient to a daily diet actually means in terms of weight.

For the sake of meeting your nutrient needs but also avoiding empty calories, added sugars have been included on the label in grams and in % for the daily value evaluation. For nutrients, such as dietary fiber, sodium and vitamin D, their nutrition value has been duly updated in accordance with scientific evidence from institutes like the Institute of Medicine and the 2015 Dietary Guidelines advisory Committee Report.

New food label FDA
Image: FDA.gov

One of the goals was to reflect the serving sizes than today’s consumer actually eats. Since 1993, this serving size has gradually changed and due to this change, the labeling requirement has had a major change also. Since people usually eat the package size in only one sitting, the calorie and other nutrients will be labeled so as to reflect that of a single serving. However, for food packages that are larger than a single serving, the labeling will take the form of dual columns.

Accordingly, those dual columns will showcase the calorie and nutrient amounts in terms of both a single serving or as per the entire package. Some examples of the products that will bear this format of dual columns include a pint of ice cream and a 24-ounce bottle of soda. Having such information will conveniently guide consumers through the calorie and additional nutrient values, whether eating or drinking the whole package or a serving at a time.

Conclusion and compliance date

The compliance date is projected to be 10/26/2018 for those manufacturers with over $10 million in yearly food sales. However, those with less the target sales will have an additional year to comply. Ultimately, this effort to remake the nutrition facts label shows a lot of promise and should go a long way in assisting consumers in making better decisions regarding their nutrition.

For more information and a great Q&A about the chances visit:

Audretta lost 99 pounds

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Transformation of the Day: Audretta lost 99 pounds. She started her journey 12 years ago. High blood pressure, high cholesterol and low self-esteem are the issues she wanted to overcome. Now at 50 years young, she is medication free, feeling amazing and helping others to change their lives. Check out what she shared with us about how she did it.

audretta before and after

My health and wellness journey began about 12 years ago. At 38 years of age, I weighed 284 pounds. My blood pressure was rising, cholesterol was going up and my self-esteem was going down. When I was two years away from my 40th birthday, I knew I had to make a change because I could see 300 lbs. coming on the scale. That was a defining moment.

I took some time and evaluated my strengths. Number one on the list was my spirituality. I put the bible in the kitchen and read it when I went in there to eat. I lost 10 lbs. in the beginning and that encouraged me to do more. I had to get in touch with taking care of my temple, not starving it. So, I concentrated on what my body needed to become a better body. I increased my fiber intake to 25 to 40 grams a day. I also concentrated on eating fresh fruits and vegetables with every meal. I drank more water, ate less sweets and felt better than I had in years. In five years, I lost and kept off 60 pounds.

I kept seeking out more information and learned that inflammation was the cause for my weight loss plateau. That’s when I started paying much more attention to what I ate. If I felt bad or sluggish after eating a certain food, then I removed that food or ingredient from my diet. For me, that food is sugar and that ingredient is monosodium glutamate (MSG). I also used food to help heal my body. I began researching and eating the foods that reduce inflammation and mucous.

Now, I eat every two hours or so, having my heaviest meal at breakfast. I avoid chemical laden foods and I don’t count calories. I concentrate on getting in nutrients and avoiding foods that have chemicals, so I eat whole foods as much as possible. I walk about 30 minutes a day, a couple of times a week.

My current weight is 185 pounds. I am 5’7″ tall. All in all, I have lost close to 100 lbs. by eating a balanced diet, using my spiritual strength and using food to heal my body. I have built my daily routine around these four foundations: detox, nutrients, rest and water! I know that people are captivated by the 99 lbs. weight loss. However, I am more motivated by the way I feel, the fact that my blood pressure is 112/75, my triglycerides are 45, and my cholesterol is under 200! AND, at 50 years old, I am on zero medication.

I have a Facebook page, transformationaudrettas411, where I share tips on getting and staying healthy. I also have a group that I lead called “Let’s Get Better Together”. It’s a weekly conference call that provides accountability coaching and the average person has lost 15 lbs. since January! My best advice is to EAT, get your Nutrients (D3, C, A , E) and Detox on a weekly basis. Embrace habits that you can see yourself doing on a daily basis. Then, every once in a while, do a 10 day challenge! Challenge yourself to exercise a little more, cut out sugar… whatever you decide!

Instagram: @Audrettas411

audretta weight loss story

Karina lost 117 pounds

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Awesome Weight Loss Story: Our Brazilian sista Karina wrote in to share how she lost 117 pounds, down from 368 pounds. Great job!

karina before and after

karina brazil weight lossMy name is Karina Farias. My highest weight was 167 kilos (368 pounds) and currently weigh 114 kilos (251 pounds). I decided to change my life. I made the decision that I no longer wanted to be obese. That’s when I started to make an effort to learn more about nutrition, which helped me to drop 20 kilos (44 pounds) in six months.

I started eating more healthy food, like greens, cereals, skim milk. I also dark plenty of water. I did a one hour walk three times a week, which helped me a lot too. I passed from 134 kilos to 114 kilos. My goal is to reach 70 kilos (154 pounds) and I’m calling it. My motto is : I want to, I can, I can. I truly overcame and I’m very happy to share my story with others.

What is the Difference Between Whole Carbs and Processed, Refined Carbs?

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whole carbs vs refined carbsThe New Year is here and many people have made resolutions to lose weight, eat healthier, and exercise more. The beginning of the year is a great time to set some new goals. Of course, new goals are easier said than done, especially when people are not fully aware of what is healthy and unhealthy to eat. Healthy is not exactly the same for every person. Some people can seemingly eat lots of junk food and not gain a lot of weight. Others have to deal with gluten issues, sugar sensitivity, etc. This month, as part of our January Challenge, we are encouraging you to do your research and figure out with a healthy eating plan looks like for you.

Adopting a healthy lifestyle can be confusing, time consuming, and frustrating, especially when you start talking about carbohydrates. Through the years there have literally been hundreds of diets and weight loss strategies. Due to the different beliefs, plans, books and strategies out there, many people have walked away more confused than ever about what is healthy to eat when wanting to shed the pounds and what is typically unhealthy. Carbs is no exception. In fact, they are one of the most confusing food groups when it comes to weight loss and fitness.

Here are some of the common questions floating around when it comes to carbs?

  • What are carbohydrates?
  • Are carbs really just sugar?
  • What is the difference between refined, processed carbs and whole carbs?
  • Which are the good carbs and which are the bad carbs?
  • Should I cut all carbs out or just a little?
  • Should I eat more carbs if I’m working our hard or lifting weights?
  • How do I decide what percentage of my diet should be made up of carbs vs. fat and protein?

Carbohydrates are essentially the sugars, starch, and cellulose that you find in certain foods. They contain hydrogen and oxygen in the same ratio as water (2:1) and typically can be broken down to release energy in the body.

There are two types of carbohydrates, including:

1. Unrefined carbohydrates

These carbohydrates are consumed in their natural form. You may hear a lot of people talk about the need to eat more “whole foods” and complex carbs are a big part of that. They’re oftentimes called complex carbohydrates, because they are made up of a long series of sugars that take longer for the body to break down, basically meaning that the sugar is released in the body consistently throughout the day instead of it being released abruptly and quickly, which can cause a huge surge in blood sugar levels.  Unrefined carbs include fruit, vegetables, and legumes. In fact, legumes (foods that come from plant seeds) are excellent sources of unrefined carbohydrates and include peas, nuts, soybeans and lentils. Because they are unprocessed, they retain their vitamins and minerals, are full of healthy fiber, and contain antioxidants. The fiber in these foods can help you to feel fuller longer. A diet that is filled with the daily recommended servings (at least 35-50 fiber grams) of unrefined carbohydrates offers many benefits, such as:

  • Reduce cholesterol levels, including the bad cholesterol (LDL)
  • Maintain stable sugar levels
  • Help keep a healthy weight
  • Can reduce risk of heart disease and lower chance of stroke
  • May help lower the risk of certain cancers

2. Refined or processed carbohydrates

Refined or processed carbs are whole grains and natural sugars that are broken down into smaller particles or broken down and concentrated. As with other foods, once the original food is compromised or broken down, nutrients and vitamins are broken down as well. The smaller the particle, the quicker it is absorbed in the digestive system and sugar levels rise. Refined sugars, like white sugar and corn syrup, are a huge source of added sugar in foods that causes blood sugar to spike. Refined, processed carbs are the kinds of carbs you want to stay away from as much as possible. These are also the kinds of carbs that we can get addicted to quite easily and many of the foods on the shelves in the grocery stores are full of them.

Processed carbs include white and brown sugars, syrups, white rice, potatoes, pastries, and processed/bleached flours. You’ll find plenty of these carbs in white bread, cookies, cereal, ice cream, chips, desserts, etc. They can also be found in soda, juices, candy, and fast food. Processed or refined carbohydrates are considered the bad carbs and can contribute to the following:

  • Weight gain, because they are high in empty calories, low in fiber, you are more likely to eat more.
  • Increased cholesterol levels
  • Higher blood sugar levels and sodium, which can cause heart disease
  • Increased risk for diabetes and certain cancers

As you move forward committed more to a healthy and nutritious lifestyle, keep this information in mind about carbs. Does this mean that you will never eat any processed carbs? No, you likely will. However, if you want to lose weight, it’s a good idea to keep the focus on complex carbs and do your best to eliminate or cut down considerably when it comes to refined carbs.

When it comes to exercise, keep in mind that the whole, natural carbs will actually give you more energy because it takes longer for the body to actually break down and use the sugar molecules. Likewise, the processed carbs will essentially increase your blood sugar quickly, make you feel fatigued and most likely bloated.

Read the nutrition labels at the store before you purchase groceries for you home. Look for foods that have whole carb ingredients, like whole wheat flour or whole-oat flour. Look for foods that have a lot of healthy fiber. You can’t go wrong when it comes to fruit and vegetables, so be sure that your kitchen is loaded with such healthy options for meals and snacks. If you are worried about sugar from fruit, pick fruit with a lower glycemic index.

The most important tip is that YOU have to take the time to research your food options and find recipes that you love. The easiest way to control your intake of healthy carbs is to plan out your meals and prepare your own meals to fit your goals.

If you’ve got children, make a fresh fruit or veggie plate to serve as a snack or with a meal instead of offering them sugary foods that are full of chemicals and dyes. There are plenty of pre-packaged fruit and veggie snacks available in the store now as well, making it easier for the consumer to have such whole carbs handy.

Knowing the difference between whole carbs and processed carbs will surely help you out. Make sure your diet is rich in the good carbohydrates this year. By doing so, you are not only going to be eating healthier, but in the process may lose a few pounds, maintain a healthy weight, lower cholesterol and sugar levels, have more energy, and lead a healthier lifestyle.