Black Weight Loss Success

The Official Blog of the Black Women Losing Weight Community. Tips, articles and weight loss resources for African American Women.

Join Our Email List:
We respect your email privacy
You are here: Home / Archives for healthy food

healthy food

Why Should You Count More Than Just Calories?

by Leave a Comment

more than calories macrosLosing weight and maintaining your weight can be a daunting process that requires both patience and a significant amount of focus in order to achieve the desired results. That’s just the truth. It doesn’t happen overnight and it doesn’t happen without managing what we eat. Counting calories can be a thorny business due to the fact that so many “favorite” foods are rich in calories and/or lack nutrients. However, it’s not just the comfort foods or fast food. Ever check to see how many calories are in that so-called “healthy salad” or how much sugar is in that “natural” breakfast bar? How about that gluten-free brownie?

Yes, counting calories can certainly help you lose or gain weight, but there are a few reasons to base your food choices on more than just calorie content. For instance, when you consume food rich in fiber, it will reduce your frequent cravings for food because fiber will keep you feeling quite full for a while.

Your food choices certainly can affect your weight one way or another. The key is to find the balance that works for you and your goals. There is no “one-size-fits-all” way of eating. Proteins and carbohydrates have 4 calories in a gram, while alcohol contains 7 calories per gram. On the other hand, fats have 9 calories per gram, which is the highest among the 3 food choices, but you still need healthy fat. For years, people have said that a “balanced diet” is the best way to eat and that balance comes from knowing the nutrient content of your food, not just the calorie count.

Why Counting Fat, Protein and Carbs Is Better Than Just Counting Calories

You may have heard the term “marcros” or “counting macros” when it comes to health and fitness. However, if you are not familiar with the term, it is a short form for macronutrients. Macronutrients are made up of proteins, carbs and fat. You can break your carbs down and count sugar and fiber grams as well.

Macros versus calories

Most people understand a lot about calories because of America’s obsession with weight loss. Calories offer your body the energy it needs to function at optimum level. We are all familiar with the concept of calories in/calories out. That’s the concept that weight loss or gain depends on the number of calories you consume in a day and the amount you burn. The more the calories you consume that you don’t need for your body to function, the higher the chance of gaining weight. This implies that weight gained or lost is directly proportional to number of calories present in a particular food. However, this is just part of the equation.

Many people do take a quick glance at the number of calories per serving found on the nutritional label of food products, but when you are losing weight, you’ve got to check the count for nutrients as well. Every macronutrient plays an important role in your body, including helping you achieve your physique objectives and goals far much faster than counting calories alone. Let’s take a look at the macronutrients and how they may play a role in weight management.

Carbohydrates – 4 calories per gram

Carbs or carbohydrates give the fuel for perfect workouts or routines, particularly when resistance training is concerned. Carbohydrates are stored in the body muscles in a form known as glycogen. During exercise, resistance training for example, glycogen is broken down to release energy. You require energy in order to lift weights to increase or maintain body mass. Carb needs will can vary from one individual to the other depending on daily activities. For instance, a professional athlete may require more carbs than someone who is less active. This main issue with carbs: People over eat them and sugar is the main source of carbs with very little fiber included. In my opinion, 20-40% of a daily diet is a healthy range for most people, but where you fall in that range will depend on a number of factors, including health, activity level and current weight.

Protein – 4 calories per gram

Protein is important when it comes to preserving lean muscle tissue when you are experiencing caloric deficit. It also helps build muscles if you are trying to increase muscle tone and gain muscle. Moreover, it can regulate your appetite while keeping you satisfied for longer periods of time.

Protein is known to have a high thermic effect. In other words, it takes it requires a lot of energy to digest a gram of protein as compared to other macronutrients. This explains why protein diets are effective and efficient for weight loss. In order to maintain or lose more weight, you need to consume food rich in protein. Remember that the more protein you consume, the more calories your body requires so as to burn calories. The main issue with carbs: People don’t eat enough of it or they eat low quality cuts of meat. The amount of protein a person should eat will vary depending on, health, training goals, etc… but in my opinion 15-35% is a good range for most people.

Fat – 9 calories per gram

Many people do not know that fat has a wide range of benefits, such as acting as a shock absorber, brain health and enhancing proper hormonal functioning. It is also a major component needed in the production of the testosterone hormone, which is responsible for fat loss, sex drive, as well as muscle gain. To keep your weight in check, it is advisable to consume about 0.3 to 0.7 grams per pound of lean mass. When you consume more than 0.7 grams, you risk gaining more weight, bearing in mind that 1.0 gram of fat has 9 calories. Here is some additional info on fats.

Fiber and Sugar – What are your carbs made of?

High fiber diets can be the ideal way to manage weight. This is because fiber passes slower through your digestive system without affecting your blood sugar level and can help to keep you regular (colon health). It can also make you feel full after meals, helping to prevent cravings and thus keeping you from adding more calories to your diet.

Sugary foods aren’t created equal. A candy bar and an orange can have a lot of sugar calories, but the candy bar has no vitamins and nutrients. The orange has vitamin C, fiber and other benefits. Here is the key: Sugar counts no matter how you eat it. Sugar should not be you main source of calories because that’s just not a balanced diet. The body needs balance. If you are dealing with a sugar addiction or serious sugar cravings, make sure that you stay way from processed, empty sugars and that you keep you healthy sugar intake to 1-2 servings per day. For example: A green smoothie with berries, spinach and protein powder is a great way to get a serving of fruit.

When you want to manage your weight, keep all of these factors in mind, rather than just counting calories.  Take the time to learn about macronutrients and how each one plays a role in weight loss, management, and gain.  As you do, you’ll be more likely to attain your weight goals easier and faster.

Note: Your doctor or a nutritionist can help you find a more precise balance of calories and nutrients that fits your needs. If you have health issues, like diabetes, high blood pressure, gallbladder problems, issue with your pancreas, kidney issues or liver issues, talking with a medical professional is key, especially when it comes to fat and carbs.

Tamika lost 40 pounds

by Leave a Comment

Update: Tamika has lost 30 more pounds by going vegan for a total of 70 pounds gone.

I was featured in 2015 and I just wanted to give an update. I started my journey in June 2014. I was successfully losing weight until I started the process of becoming a first time home buyer. The stress of that experience caused me to eat foods that I normally wouldn’t eat and I also stopped doing my gym routine. In October 2015, I bought my home and I was featured for my 40 pound weight loss at the end of 2015.

In February of 2016, I restarted my goals. By the end of March, I decided to try a new approach: the vegan lifestyle. Today I can proudly say that I have been going strong for two whole months, dropping nearly 30 pounds. I am almost at onederland, that magical place many of us dream of. That’s a place I haven’t been in since high school (nearly 20 years ago)! These pictures are from the start of my journey in June of 2014 and the last day of May 2016. Instagram: @mikachu79

tamika before and after

Dec 2015 – Weight Loss Story: Tamika lost 40 pounds. This proud single mom of 2 wanted to get healthy for herself and for her children. Clean eating, cardio, weight training and determination has paid off for her through ups and downs on her journey, including the passing of her beloved grandmother. Here is what she shared with us…

tamika before and after

I want to share my story with you all not only because I want to show that this disease of obesity can be overcome, but you can do it despite the many obstacles and roadblocks that might be in your path.

As a single parent with two children, I knew that they depended on me to be healthy enough to take care of them. How could I be healthy for them if so wasn’t healthy enough for me?

Last June, when I stepped on the scale weighing in at 260 pounds, I knew that I had to make a change in my life. I started off with the help of a friend who got me on a clean eating plan. It included lots of healthy food; baked chicken, fish, ground turkey, green veggies, brown rice, fruit and lots of water. I started going to the gym five days a week for an hour at a time, doing cardio and weight training. In the first eight weeks, I lost 40 pounds. Yay! Around that time I also stopped weighing myself, as the scale became an obsession for me.

As the winter came, so did my desire to eat…and so I ate and slacked off at the gym. Thus, the weight slowly crept back on. After the death of my Grandmother in March of this year, I took some time off altogether as I lost complete focus. I knew she wouldn’t want me to give up on my goals, so I picked myself back up and got back to work.

School started, so I was running one child to band practice and one to football games. However, I have still found time to work on myself. As of October, I weighed in at 220 lbs. My ultimate goal weight would be 165-170 lbs, but in the end I just want to be healthy!

Instagram: @mikachu79

6 Common Weight Loss Lies

by 1 Comment

The world of health and fitness can be complicated. Sifting through various workout regimens and diets, all promising results, gets exhausting. On top of that, it doesn’t help that everyone has their own opinions on the best way to lose weight. Ask 5 different people the best way to lose weight and you’ll get 5 different answers.

There certainly isn’t just one way to lose weight. It depends on your lifestyle, health, your own preferences and other factors. However, there are certain pitfalls to avoid. For the most part, these common weight loss myths/ideas/advice/etc will do nothing but hinder your long term success.

While you are on your weight loss journey, be sure you don’t fall prey to these 6 common lies and mindsets.

diet fads“I work out so I can eat whatever I want”

Oh, the lies we tell ourselves. This first lie often comes up when you overindulge or binge on junk food to satisfy a craving. Instead of acknowledging the misstep and taking steps to prevent it from happening again, you just tell yourself that you’ll workout extra hard the next day. This is ok every once in a while (everyone has a slip up and everyone gives into cravings from time to time) but if it starts to become a regular habit, you are doing nothing but hampering your success.

While working out is important it doesn’t negate the food you eat. Sure, you can eat junk and workout while maintaining a calorie deficit but regardless of how you try to twist it around, you are still putting unhealthy food into your body. If you continue to feed your body a lot of processed, sugary, fat filled foods it will have an effect on the body. Do you really want to deal with the consequences of eating a lot of unhealthy food that doesn’t nourish the body?  This is not just about weight…it’s about wellness too. If you want to lose weight, let the majority of what you eat be healthy choices and don’t rely on extra exercise to cover your indulgences. Plan your indulgences and cheat meals so that they work with your overall goals.

“Healthy food is too expensive”

The myth of healthy food being too expensive it a bit convoluted. Relying on processed food like Ramen noodles, prepackaged meals and the McDonald’s dollar menu is not going to cost you more than eating organic, GMO-free vegetables and meat. You can’t argue that, but it just isn’t that simple. There are 2 things to consider about the price of food that go beyond money:

  1. How much you will need to eat to feel satiated and satisfied/
  2. How much the food affects your health in the long run.

See, the problem with cheap food is that you often actually spend more money because it simply isn’t filling and you end up with serious cravings from an unsatisfied body. Processed foods just can’t satiate your appetite like healthy, whole foods because of a lack of nutrients and fiber. Secondly, eating junk is likely going to take a toll on your body which means you will end up spending the money you “saved” on doctor’s visits and medications instead. (More info on the health affects of junk food and fast food.)

You don’t need to go buy the highest quality organic fruit or stock your freezer with the best grass-fed beef. That would be ideal but it’s extremely expensive, especially for someone on a tight budget. Instead, buy the best quality food that you can afford and do your research on sites like Fooducate.com. Use your grocery store’s weekly ads to find discounts or sales, and look online for coupons. Visit farmer’s markets and check out your local butcher shop- you may be surprised at how much you can save by shopping smart.

“My family is overweight so I’ll always be fat”

Another lie that is often just used as an excuse is blaming genetics for being overweight. Genetics do play a role in body type but more often than not it is environmental manipulation that causes a child to become overweight like the rest of their family. If a family is overweight or obese from bad diet and lack of exercise, naturally children in the household will grow up with those same unhealthy lifestyle habits.

Studies, like this one published by Harvard, explains that hereditary problems like obesity do not mean that a person is destined to always be overweight. Although many people who use the excuse of genetics will not like to hear it, it simply isn’t true that they can do nothing to become healthy. Study after study show that a healthy diet and regular exercise will help combat environmental hereditary issues like obesity. If you have a history of obesity, examine the habits you’ve learned that contribute to you being overweight.  You can’t change your genes, but you can change your habits and live your healthiest life.

“I’ll skip meals to help me lose weight”

Skipping meals seems to be a common technique used by people who believe it’s a quick way to drop those extra pounds. In theory, it seems that preventing the ingestion of calories would cause you to lose weight but this simply isn’t true in the long run. Instead, you put your body into a mode where it will likely hold on to any fat it can to protect you from starvation. Sure, you can do a lemon water cleanse or eat very sparingly for a week or two and lose weight…but it’s not likely to stay off because you won’t be dieting in those ways for a whole 6 months or a year.  When you begin eating food normally again, your body will want to store food because it thinks that the famine could happen again.

A study by Ohio State University showed that restricting food, aka skipping meals, caused participants to increase their fat deposition, reduce their insulin sensitivity and increase the tendency to gorge on unhealthy foods. So, not only does skipping meals inhibit weight loss, but it also causes other numerous problems.

The best way to maintain healthy weight loss is to eat healthy food regularly. Note: Intermittent fasting has some validity but you must research that subject for yourself as it is not as simple as just skipping lunch or dinner.

“Men won’t find me attractive if I lose weight”

Some women believe that losing weight and becoming healthy will make them less attractive to men. This is a bit of a tricky subject to approach since it has a lot to do with personal and cultural preferences around attraction. Many women enjoy having curves or a full hourglass figure and fear that becoming thin will make them feel less feminine or desireable.

When considering your level of attraction you must remember that your health is by far more important than what any man thinks. Beauty truly is in the eyes of the beholder and don’t forget that confidence is sexy! Many women find that when they lose weight and tone up, they feel healthier and happier.  As a result they are far more confident in their appearance.

This is not to say that all overweight people feel bad about themselves or lack confidence. That is certainly not the case.  However, when you’ve wanted to lose the pounds, become more active, improve your health, etc…it just makes you feel good to have accomplished your goal of being a healthier you. It shows in your being.

If you are concerned that losing weight will make you less attractive to your husband or loved one, speak with them about it. Anyone who loves you will support your decision to improve your health and life.

“I just need to take weight loss pills”

Out of all of these weight loss lies, this final one can be outright dangerous. The popularity of weight loss pills, particularly the over-the-counter kinds, goes to show you how many women believe that supplements and pills are the answer to losing weight. Unfortunately, this simply isn’t true.

A researcher at Oregon State University developed a meta-analysis compiling numerous other studies findings on the subject of weight loss pill success. Not surprisingly the researcher found that there is no research evidence support the fact that weight loss pills can cause significant weight loss. On top of not being effective, these weight loss pills can cause severe dehydration, migraines, upset stomach, increased heart rate and insomnia.

For the sake of your own health, avoid weight loss pills altogether and focus on a healthy diet with doctor recommended supplements.

There is no special secret pill, plan or technique to losing weight and keeping it off. As much as a “quick fix” is so tempting, it takes hard work and dedication to reach a healthy weight. If you prefer following a specific diet plan and/or workout regimen, really do your homework and consult your doctor to ensure it is a good choice for you. The answers are out there, but you have to be willing to do the work to change your life.  Just remember, you are worth it.

Eat Clean for 21 Days – November 2015 Challenge

by 170 Comments

eat clean for 21 daysEat Clean for 21 Days and Lose to Win with our Nov DietBet Weight Loss Pool – There are about 10 weeks left before 2016, and we are going to make sure that we get our eating habits together before year end.  This November, we are going to commit to clean eating and refining our eating habits.  We will not be sidetracked by holiday eating.

Will we have some holiday treats and indulge with moderation in fatty, sugary or savory delicious foods before the end of the year?  Sure, that is likely to happen.  However, we are going to counter those cheat meals with lots of clean eating and focus on learning what calorie and nutrient goals work for us.

What we eat is 70 to 80% of the equation, but ultimately it’s not just about weight loss or building muscle. It’s about our long term wellness goals and building a healthy lifestyle that we can maintain for the long haul. Give clean eating a try for just 21 days starting on Nov 7th! #BWLWNov

Clean Eating Guide E-bookClean Eating Ebook:

Looking for a clear, straightforward guide to help you navigate clean eating? Check out our ebook, “Clean Eating for Wellness and Weight Loss“.  It includes recipes and meal ideas too. Download your copy today for just $7.99.

Buy Clean Eating Book

How do you join the challenge? Sign up by leaving a comment below. Let us know what your weight loss and wellness goals are for November. Details below on how to sign up for the month’s DietBet.

Goals for November!

  • Cook or prepare at least 1 meal at home each day.  The goal is to cook more meals for yourself.  Feel free to prep and cook as many meals as you can, but 1 per day will be the minimum.
  • Eat 4-5 times per day – 3 meals and 2 snacks is a great way to split your meals up.  Don’t let more than 3 hours pass between meals.  Eat every 2-3 hours if you can.
  • Stop eating at least 2 hours before bedtime.
  • No fast food, junk food or foods high in processed sugar.  
  • Look up the calorie, carb, fat and protein counts for what you eat before you eat it.
  • Be mindful of chemicals, preservatives, dyes and other additives in the foods you eat.  Read labels and do your research.
  • Avoid sugary drinks or soda.  This includes artificial sugars in diet drinks, like Crystal Light and Diet Coke.
  • Eat ANY fresh fruits or veggies that you like (fresh or frozen).  Eat as much as you want.  Use fruit to combat fruit cravings. (Note: Limit your intake of dried fruit as they are often dried with sugar and sulfur).
  • Consider cutting back on carbs. Consider limiting your carbs to around 30% of your food intake or go low carb if that works for you.
  • Use Moderation and Portion Control. If you do indulge in processed food, fast food, junk food, etc…do it in moderation and eat reasonable portions.

What is clean eating?

When you eat clean you will be eating unprocessed, whole foods that are prepared or cooked in ways that don’t add extra chemicals and toxins.  We are talking about fresh fruits, fresh vegetables, lean meats, meat substitutes like tofu, soy, whole grains, lots of water, healthy dairy and fresh juice. We will avoid fried food, fast food, junk food, bleached white flour, artificial ingredients, soda, commercial juice and sugary drinks, processed sugar (white sugar, corn syrup), and foods with preservatives, toxins, dyes, saturated fat, and trans fat.  You will likely be cooking at lot of food at home, making green smoothies, eating salads, eating healthy snacks, and really realizing just how healthy you’ve really been eating.  It’s not about perfection…it’s about making healthy choices.

Not sure what to eat? Have no fear! We’ve got a sample Clean Eating Foods List to guide you.  Also, here are some tips to help you eat clean on a budget.

Photo Accountability – Post photos of your meals, meal prep photos, workout photos and inspirational quotes on Facebook, Instagram and Twitter with the hashtag #BWLWNov

More Clean Eating Links – Clean Eating Magazine – The Gracious Pantry – Eating Well Magazine – Buzz Feed – 2 Week Clean Eating Challenge

TIP for Success: Decide on a daily calorie goal and daily goals for carbs, fat and protein.  How do you decide on how much food to eat? Use an online weight loss calculator to help you decide on the numbers that work for you. Here are some helpful calculators: www.webmd.com, www.myfitnesspal.com or www.freedieting.com. I’ve also included some general guidelines below that you can use as a starting point. Please keep in mind that you have to do your own research and work figure out what works for your needs.  Someone with blood sugar issues is not going to eat a high carb diet.  Someone with pancreas or gallbladder issues can’t just pick numbers without considering how much fat they will be eating.  There is no “one size fits all” plan. Here is some additional guidance.

  • Protein has 4 calories per gram – .7 to 1 gram per pound of bodyweight
  • Carbohydrates have 4 calories per gram – .7 to .9 gram per pound of bodyweight
  • Fat has 9 calories per gram – .4 to .5 gram per pound of bodyweight
  • You can also break down your calories by percentage. For example, 30% carbs, 40% protein and 30% fats.

Join our November DietBet Weight Loss Pool!

Lose 4% of your weight in 28 days and split the pot with other participants who’ve done the same. Bonus Stakes: We will give away three $30 Amazon gift cards to 3 DietBet participants chosen at random. Get the full details. Weigh-in Nov 6-8th – $30 Bet

What is a DietBet? – DietBet is the social dieting game that lets you win money while losing weight together. You’ve got 4 weeks to lose 4% of your starting weight. To begin, everyone puts money into the pot and each person weighs-in via photos that include a secret word that you don’t have access to until 48 hours before the start of the contest (this keeps people from submitting old or altered photos). After four weeks, whoever’s hit their 4% goal is a winner and splits the pot with the winners.

dietbet

Transformation: Michelle Gabriella lost 46 pounds

by 2 Comments

Update Dec 2015 – Michelle has lost over 50 pounds! She shared her progress since August: Since I was featured on Black Women Losing Weight, I have been continuing my path to become a Fitness Model. I’m tracking my entire journey on the road there, week by week on my Instagram: @Fitmelle. I post food ideas, videos of me working out and audio motivation that has helped me. I lift 5 days per week, rotating muscle groups, along with small bursts of HIIT for cardio. I have obtained visible abs since my last update and have turned most of my body into lean muscle. My diet is super clean, meaning I eat real food and I don’t eat processed food or fast food/processed sugar. I only drink water or fruit infused water. My goal is to be able to show on social media (IG) exactly how to sculpt the body and lose fat at the same time, without the need of pills, surgery, waist trainers…etc. This can all be done naturally by consuming the proper foods and doing the proper training consistently.

michelle before and after

August 2015 – Awesome Transformation: Michelle Gabriella lost 46 pounds and gained 9 pounds of muscle on her weight lifting journey.  She shared her story and her awesome transformation photos with us. Check it out…

michelle before and after
21 Weeks of Weight Training

I started my weight lifting journey 21 weeks ago. I’ve lost pounds of fat and have gained tons of muscle. My boyfriend inspired me to look at the fitness lifestyle. 3 years ago, I lost 50 pounds solely from cardio and I gained it all back. I was uneducated about how to obtain the look I desired. Hated to cook because I was lazy. I also ate tons of refined sugar, fast food and MSG. Once I decided that I was tired of looking the way I did, tired of feeling unattractive, in that moment I realized that I want to change my life for him. He was worth living longer for and I was ready to get control. He taught me about weight training and how it is a longer progress but would give me the look I desired.

I started by cleaning up my diet and having 6-8 small meals a day to increase my metabolism (2 hour increments). I cut out all fast food, anything in the middle of the grocery store, all juices and all high sugar drinks. I don’t drink my calories, so I consume only WATER. I work out 5 days per week doing 20 min of strength training and weights, along with 15 min of HIIT for cardio. I love the fit life and have a long journey to completely sculpt and tone my body. I plan to accomplish this over the next year and provide weekly posts on Sunday’s of my changes.

I’m 5’9″ tall and I weighed over 200 in my beginning photo. I do not wish to share my current weight because it’s still being “written”.  My advice for others is to start paying attention to what the food industry is doing to give us health issues due to the cheap cost of food. Please use Google. It’s a great resource to learn about what to eat, how to workout, etc. Lastly, don’t give up on your health or your self respect. Be the strong women/men you were meant to be. Greatness!

Check out more information about her journey on Instagram: @Fitmelle

michelle transformation
13 Weeks
michelle weight loss story
18 Weeks

8 “Healthy” Foods Surprisingly High in Sugar

by Leave a Comment

healthy food sugarsAsk top doctors and nutritionists what epidemics are facing the modern Western world is and you may be surprised that one cause it is right in our food. Sugar addiction is rampant in many Western countries, but it is especially problematic in the United States. Take a walk down any aisle in a grocery store, pick up a processed food package and read the label. One, two, sometimes three or more types of added sugar can be found.

Why is this? America has been on a warpath against fat for so long (Since the 1950s and the McGovern Report), promoting it as dangerous and unhealthy, that food manufacturers have reduced fat in their products. However, removing the fat affects the taste and they have to replace it with something. The replacement: sugar and artificial sweeteners. The win for food producers is that being able to slap a “fat free” or “low calorie” label on foods may make them more attractive to consumers. With an epidemic of obesity, diabetes and other health problems in this country, you can see how this could be even more lucrative, but perhaps not a helpful as it may seem.

The consumption of too much sugar can be damaging to the body and some researchers now feel that there is evidence that it is a toxin or poison based on the reaction the human body.  Sugar’s affect on the liver and the pancreas’s production of insulin is a serious area of concern. There are a lot of theories and information out there that is causing people to consider how much sugar they are eating.


The movie “Fed Up” does one of the best jobs of explaining how sugar consumption has transformed the health of Americans in a negative way, especially children. It’s available on Netflix.

Avoiding sugar is hard and to make matters more difficult, many foods that are often thought of as healthy have added sugars, sometimes in shocking amounts. Tip: Always check the nutrition label and familiarize yourself with the various names for sugar. Whether you are on a weight loss journey or in a state of prime health, watch out for these 8 sugar-filled foods that may be marketed as “healthy”.

  • Whole Grain Cereals

Sugary cereals filled with bright colors and small marshmallows aren’t the only type you see on store shelves. There are a large number of cereals directed at adults that are high in fiber, vitamins and minerals that are also strongly marketed as whole grain. The term whole grain has seemingly come to mean “automatically healthy”, which isn’t the case. While whole grain may a superior ingredient, check the labels.

  • Store Bought Smoothies

Store bought smoothies can be found in traditional health food stores and smoothie shops, as well as the produce and freezer sections of big box stores. These beverages look tasty, are often vibrantly colored with their labels proclaiming the drinks number of fruit and vegetable servings in each cup. Take a moment to think about why some of these popular smoothies and smoothie-like beverages are so delicious. To make up for bitterness and general lack of flavor, some of these brands go to sugar. Others may go with a sugar alternative which could be just as bad for you if you have a sugar sensitivity or blood sugar issues. If you want a smoothie, making it at home where you can control the ingredients is the best choice.

  • Peanut Butter

This tasty legume spread that is particularly popular with children is often recommended to adults as a healthy snack. High quality peanut butter is a great source of healthy calories, fat and protein but many sub-par brands may have more sugar than you realize. The average peanut butter contains roughly 3 grams of sugar in just 2 tablespoons.  Pick the healthiest choice and don’t assume.

  • Sports Beverages

Sports beverages are often marketed as being a must have for anyone who takes their fitness seriously. Commercials show top athletes rehydrating with these beverages, which makes it easy for the average person to believe they need to guzzle one down after a workout. Think twice before doing this as one very popular sports drink, Gatorade, has a whopping 14 grams of sugar in just one 8oz cup. That is over half of the daily recommended maximum sugar intake of 25 grams.

  • Flavored Oatmeal

Flavored oatmeal, especially the kind you can get in packets, is another breakfast option often considered to be healthy. While these types of oatmeal are convenient and yummy, they are often much higher in sugar than you may think. Sugar content varies greatly based on brand to check your box or packet carefully. There are also low calories versions of instant oatmeal and brands that use artificial sweeteners. If you are a big fan of oatmeal just buy plain oatmeal and doctor it up at home with fresh ingredients like fruit, heavy cream, low sugar granola or a tiny bit of some organic pure maple syrup.

  • Yogurt

Yogurt can be a healthy snack choice as some brands use high quality ingredients, delivering their consumers with a tasty product that is rich in probiotics. Unfortunately, some yogurt brands rely heavily on sugar and other sweeteners. It is safe to say that any yogurt that has some fruit filling or fancy flavoring probably has added sweetener. Keep an eye on the nutrition label to get the healthiest choice with the lowest sugar possible and the most natural ingredients. The best route would be to skip on these fruity yogurts and buy plain or unflavored yogurt.  You can even find vanilla yogurt that is low in sugar. That way you can make your own flavors and be in complete control of how much sugar is in it.  You can also add things like fiber and protein powder to make it an even better snack.

  • Energy Bars

Energy bars fall into a similar category as sports drinks in terms of who they are marketed towards. They are delicious and some of the more expensive, high quality brands use really awesome organic ingredients. Nonetheless, these bars can have added sugars of some type to give the consumer more flavor and energy. Just as an example, Clif bars are very popular and one of the better energy/snack bars out there. Though they use some great ingredients, their chocolate chip bar contains 23 grams of sugar.

  • Salad Dressings

Last but not least of the sugar offenders are salad dressings. This seems like an odd food to be on this type of list but salad dressings can be quite high in sugar, salt and fat. Sweet salad dressings are usually the worst out there and should be avoided or used in moderation. Wishbone’s popular Sweet and Spicy French Dressing has 7 grams of sugar in just 2 tablespoons. Savory and creamy dressing that don’t taste sweet could also have more sugar than you would expect. Try making your own dressings at home from one of the many recipes online. It’s easy, healthier and often will have better taste than store bought salad dressing.

Always take the time to read nutritional facts on labels or online to see what you are putting in your body. Make a concerted effort to eat more whole foods and cook meals at home as much as possible for more control over your daily meals. It can be difficult to reduce sugar intake or cut it out of your diet, but your body and your mind will thank you in the long run.

More info on the effects of sugar consumption

Simple Cilantro Turkey Fillets

by Leave a Comment

simple cilantro turkey filletsThis is the first recipe of many as we commit to bring you more recipes this year.  Personally, I love simple recipes that don’t make you jump through hoops and this one is very straight forward.  It will work for folks who are eating clean, eating Paleo, eating low carb, etc.  You’ll find all the ingredients and directions below.

I decided to whip these up for a dinner option that I could have over a big salad. It’s versatile so I also cut up the fillets and added them to flour tortillas for lunch with lots of fresh veggies and some mango salsa.

cilantro turkey fillets
Fresh ingredients make a difference

Turkey Breast Fillets are great because you get lean protein that’s already broken down into reasonably sized pieces.  There are lots of options for this cut of meat. For example, you can have it with veggies, cut it up and add it to your salad or chop it up for soup.  Three oz of turkey fillet gives you 130 calories, 2 grams of fat (.5 grams of saturated fat), 0 carbs and 26 grams of protein.

cilantro turkey fillet recipe
Juicy and savory turkey goodness.

I love the taste of cilantro, but it also has antioxidant properties and is heart healthy. [source] I think you will find a lot of flavor in this recipe. Enjoy.

Simple Cilantro Turkey Fillets
Recipe Type: Clean, Paleo, Low Carb
Prep time:
Cook time:
Total time:
Serves: 4 servings
Ingredients
  • 1 lb fresh turkey fillets
  • 3 tbsp fresh chopped cilantro
  • 2 tbsp lemon juice
  • 1 tbsp olive oil
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 tsp pepper
  • Salt to taste
Instructions
  1. Preheat oven to 400 degrees.
  2. In a small bowl, add the olive oil, lemon juice cumin, coriander and pepper, then stir. Then add the cilantro to the same bowl and coat with the mixture.
  3. Sprinkle the turkey fillets with salt on each side. Salt to your taste.
  4. Place the turkey fillets in a small or medium sized baking dish.
  5. Spoon the mixture of cilantro, spices, oil and lemon juice on top of the pieces of turkey in the dish. Don’t worry about flipping them over on the other side
  6. Cover and bake at 400 degrees for 25-30 minutes or until a meat thermometer reads 170 degrees. Check at 25 minutes to prevent overcooking.
Serving size: 4oz Calories: 181 Fat: 6.7g Carbohydrates: 1g Protein: 35g

 

7 Foods That Can Cause Bloating

by Leave a Comment

Do you ever find that after a meal or a snack your stomach feels huge, swollen and/or taut? This unpleasant feeling is commonly called bloat. Bloating can be caused by a number of factors but it is often related to diet.  Some people are more apt to bloat than others, but all in all, you can usually avoid this problem by paying attention to your food choices. Here are 7 foods that are known to cause bloat for many people. Pay attention to how you feel and how your digestion is working in general when eating these foods.

  • Dairy

bloatingDairy of all types, like milk, cheese and frozen dairy treats, can cause bloat in varying degrees. The reason for this is the same reason that some people experience lactose intolerance. Milk sugar, known as lactose and found in dairy products, can cause digestive upset for some people. While one person may be able to drink/eat dairy throughout the day without a worry while others may get bloated and feel sick if they have a small bowl of ice cream.

If your body handles dairy well, go ahead and consume these products. However, if you experience gas, upset stomach and bloating you should really consider limiting your consumption. You could also consider switching to lactose-free products or take a lactose intolerance supplement to help you.

  • Foods with Artificial Sweeteners

Unfortunately many food companies instead load up their products with artificial sweeteners, especially “Diet” products, like diet soda and reduced calorie yogurt. Not only are these fake sugars potentially unhealthy in genera,l but one of their many potential side effects includes bloating and water retention. Artificial sweeteners cause bloating due to the body not being able to break them down because they aren’t recognized as real food. Sugar alcohol as a sweetener is also quite common in diet and low carb foods. When it isn’t broken down by the stomach, it can ferment in the gut and cause bloat.

“In some people sugar alcohols can cause bloating, flatulence, and diarrhea. This is because the sugar alcohol is not completely absorbed in the digestive system and this causes fermentation to occur in the intestines. Due to this fermentation, gas is produced and can cause gastrointestinal distress. This is the reason why products that could be over consumed, like gum and mints, must have a health statement on the label that says, ‘Excess consumption may have a laxative effect.'” – BreakingMuscle.com

Avoiding artificial sweeteners altogether isn’t a bad idea but they are loved by many people, especially dieters. If you are someone that enjoys sugar-free products or simply aren’t worried about them, try to limit your consumption to one or two foods/drinks a day.  It is wise to do your own research since there is a lot of disagreement about whether sweeteners are good or bad.

  • Salty Foods

Potato chips, bacon, a hot dog while at the park or a bag of pretzels are all delicious foods but they are often filled with salt. High sodium foods known to cause bloat and water retention for many people. The reason behind this is fairly simple – salt attracts water.

Keep an eye on the sodium content of your diet and try to keep it under 2,025mg if you are very sensitive to bloating.  If you have hypertension or high blood pressure, you should be even more conscious of your sodium intake. A high amount of salt is prevalent in a surprising number of prepackaged and processed foods so check the nutritional facts.

  • Frozen TV Dinners

The classic “TV dinner” style frozen meals are so easy to make and often marketed towards busy individuals and families for this reason. There are now some options that are sold as a lean and healthy which may be filled with vegetables and other whole ingredients. If you are a fan of quick, frozen dinners you need to check out the nutrition facts as these meals can be quite high in salt and even ingredients like sugar and fat to improve taste.

Your best bet is to make your own frozen meals! Cook up large portions of your favorite meals and freeze them in portioned Tupperware containers. You can find containers that can be safely microwaved so that you can reheat them just like your favorite frozen dinners.

  • Carbonated Drinks

Carbonated, fizzy drinks are probably the most common food/beverage that people will recognize as causing bloat. Drinking these sodas, juices and even fizzy waters can cause some serious puffiness pretty quickly. The reason for the bloat isn’t rocket science either. The gas from the carbonation simply gets trapped in your stomach. All types of fizzy drinks cause bloat, regardless of whether it’s diet soda or a sparkling water with some lemon. Limit how many of these drinks you have if you are very sensitive to this. Also, try to eat a snack and drink regular water between carbonated drinks.

  • High-Fiber Vegetables and Fruit

Plenty of vegetables and fruit are key to good health but some varieties may cause bloat, especially if you eat a lot of them in one sitting or if your body just isn’t used to them. When it comes to vegetables the high-fiber cruciferous types like broccoli and cabbage are the main culprits. As for fruits you may get bloat from eating a lot of apples, apricots and plums. Make sure to not overdo eating these foods if you find that your body is sensitive to them.

As you can see, some of these bloat-inducing foods are actually VERY healthy in nature so don’t feel like you have to avoid them entirely. Instead make sure you eat sensible portions of them and perhaps avoid them on days where you have a special event to attend and want to look as well as feel your best.  If you are super sensitive to fiber raw fruits and veggies it could be a sign of a more serious digestive issue, like IBS.

  • Beans and Other Legumes

Beans and legumes are super high in fiber as well as protein and are a great addition to a healthy diet. Sadly they are also famous for certain digestive reactions they cause when eaten in excess. Beans cause gas and, similar to lactose-intolerance, some people are more sensitive than others. If you are someone that easily bloats when eating beans you may want to try some different varieties to see if you may be sensitive to a particular type. Otherwise try to eat small amounts at a meal or try to take a gas-reducing supplement prior to eating.

7 Healthy Foods You Should Try

by Leave a Comment

foods to tryA 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

seaweedThe 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.

 

5 Tips for Avoiding Temptation at the Grocery Store

by Leave a Comment

tips grocery storeIf 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.

  1. 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.