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

healthy

Weight Loss Inspiration: Self Esteem is how you feel about Yourself

by Leave a Comment

Weight Loss Inspiration – Eleanor Roosevelt said “No one can make you feel inferior without your permission.” Do not internalize the negative things that people say about those who are overweight. Do not accept the words of those who are critical about your weight as if those words are the gospel truth. You are “Fearfully and Wonderfully Made” (Psalms)!!! Your weight is just a state of your being. You choose what is healthy and right for you. You define what wellness means to YOU. Self esteem is how you feel about yourself.

quote roosevelt eleanor

Crysta lost 80 pounds

by 10 Comments

Today’s featured weight loss before and after story:  Crysta lost 80 pounds by focusing on losing weight for herself and not for others.  Insanity, lots of cardio and changing her eating habits have been key to her weight loss journey.  Here is what she shared with us:

My motivation was to be healthy and be happy inside and out.  For too many years, I did not think about losing weight for myself but for others. I had to stop crying about my weight and change it. I cut out sweets and white bread. I eat a lot of protein and veggies. I only drink water tea and coffee, but on the weekends I may have a cheat day. Cardio, cardio, cardio is your friend. In the last two months I have been doing Insanity. It is hard work but you have to really want it and work hard; it really helps to have motivators and workout partners too.

Crysta weight loss before and after

 

What is the difference between good fats and bad fats?

by Leave a Comment

Fad diets are consistently popping up that claim fat free diets are the key to shedding those unwanted pounds. In the supermarket, shoppers are usually given a choice for a fat-free option of their processed grocery item. Individuals are bombarded with the idea that fat is bad, but in reality fat is a necessity for a healthy, well-balanced diet. Fat also brings a boost of beauty to our skin, by making it extra soft. It is also essential for brain function and can affect hormones. So even though fat is actually good for us, it still gets a poor reputation. This is because there are different types of fat, and it can be confusing when deciphering between the good fat and the bad fat.

good fats bad fatsEven with all the options for low fat food items, the obesity rate is still on the rise. This is because a variety of factors play into the role of obesity, such as protein, carbohydrates and whether an individual lives a sedentary lifestyle. Though there are more factors than just fat, most individuals are consuming more fat in their diet than they truly need, and it usually not the good fat either.

Trans fats are found in snacks you get at the vending machine and baked goods. Saturated fats are usually found in animal products, such as meat and dairy. Saturated and trans fats are not absorbed by the body the same way good fats are, so they play a role in weight gain and clogging arteries. There has also been speculation that saturated and trans fats play a role in other diseases, such as cancer.

Good fats are found in your non-processed foods like avocado, nuts and salmon. These are monounsaturated fats and polyunsaturated fats and play a vital role in the overall health and diet. These good fats provide essential nutrients to the body and actually contribute to weight loss success if consumed in moderation. These healthy fats provide nutrients to the body, therefore leaving an individual satisfied after consumption and curbing their hunger.

Since excess weight gain is stored fat, it is important where the fat is stored on the body. If a person is more of a pear shape, where they hold their weight on their hips and thighs, then they are at less at risk for health issues than someone who is an apple shape. A person who is an apple shape stores their fat in their abdomen, which gives them a belly. This fat is close to organs and the liver and can put a person at risk for developing diabetes.

The key to being healthy and getting rid of unnecessary fat is to switch out the bad fat with the good fat. Individuals should not go non-fat but rather get their fat from different sources, and not from convenient processed food and red meat. The correct amount of fat a person should consume depends on their height, weight and age. Though the amount is variable, individuals should keep their good fat intake below 35% of their daily calories. By eliminating bad fat from their diet, individuals will be on the right path for losing weight and getting healthy.

Kimmy lost 80 pounds

by 10 Comments

Today’s weight loss success story:  Kimmy lost 80 pounds with exercise and changing her eating habits.

I’d like to share my health journey details with you. When I first started out, I was going on 230 pounds.  It was really difficult doing energy consuming activities.  All I wanted to do was play on the computer and eat, pretty much.  One day I got tired.  I was tired of being tired and I looked in the mirror on Halloween night 2010.  I said to myself, “It’s time for a serious change.”.  Now, I didn’t know a thing about losing weight or health, but I was aware that all the snacking and sodas needed to go.  In the beginning, I traded soda for good ol’ H20 and started trying tea sweetened with honey when I wanted something different.  I monitored what I was consuming, cut out all fast foods and set my portion sizes.  As far as exercise, I began walking for an hour a day (that was so hard).  I will always remember that burn, but I told myself that the pain is my body changing!  After a week or so, I began incorporating jogging intervals to my walks.  I was feeling amazing!  I was getting stronger!  I began studying tips and facts about diet and exercise.  I used to be afraid of weights (due to rumors about women and bodybuilding.  I didn’t want to get manly.).  Time passes on and I went from 1 push up to 40 push ups.  I loved that I was becoming stronger.  Eventually, I started incorporating weight training.  My body was changing quickly!

As of today, I have my protein for breakfast.  It could be basic 2 eggs or a smoothie, as long as I’ve got my protein. I make sure that I eat every 2 to 3 hours, for example some carrots, apple sauce, peanut butter banana sandwich on whole wheat (fav), protein bar, a small salad, dried veggies or fruit.  If I have to have a certain food that may not be the most healthy, I research how to make it in a healthy alternative way.  It’s your mindset over everything.  There is always temptation and there always will be, but it’s up to you to take control of the wheel and shut up and drive to that wonderful place called (health).  Sitting here today, I can honestly say that I am proud of me and I thank God for the strength, perseverance and knowledge granted to me me along the way.

Kimmy weight loss

Healthy Recipe: Roasted Shrimp & Broccoli

by Leave a Comment

Broccoli Shrimp recipeHere is another healthy recipe from Chef Chermonthia!  She says, “This was really good and super easy to make.”  Let’s check it out, BWLW.

Roasted Shrimp & Broccoli

1. Heat the oven to 425.

2. Ingredients – On a large cookie sheet, toss together:

  • 2 pounds of broccoli cut up into florets (but not teensy tiny florets, I like a little stem attached),
  • 2 Tbs olive oil,
  • 1 teaspoon whole coriander seeds (or 1/2 tsp. ground),
  • 1 teaspoon whole cumin seeds (or 1/2 tsp. ground),
  • 1 tsp salt,
  • 1/2 tsp pepper and
  • 1/8th tsp hot chili powder.

Spread into a single layer and pop into the oven for 10 minutes.

3. Meanwhile, toss together:

  • 1 pound large shrimp, shelled and deveined, with
  • 2 Tbs olive oil,
  • lemon zest from one lemon,
  • 1/2 tsp salt and
  • and 1/2 tsp pepper (I just eyeball the salt and pepper) in a bowl.

4. When the broccoli’s been in the oven 10 minutes, add the shrimp to the broccoli and toss (carefully.)

5. Roast another 10 minutes, tossing once halfway through, until the broccoli is “tender and golden around the edges. And that’s your dinner!! Can Be served with Rice!!

Note: You can mix it all together and roast for 10 minutes if you like your broccoli to have a little crunch… No need for step #4.
Enjoy! – Chermonthia

Check out Cher Chermonthia on Facebook.

Benefits of Shrimp and Broccoli

  • “Loaded with protein, vitamin D, vitamin B3, and zinc, shrimp are an excellent, carbohydrate-free food for anyone determined to shed off pounds. Zinc supplementation of zinc deficient subjects has been shown to increase the levels of circulating leptin. Leptin is a hormone that plays a key role in regulating the body’s energy expenditure, fat storage, and appetite. Insufficient leptin levels are believed to be the primary cause of food cravings, overeating, and obsession with food. The iodine in shrimp is good for the proper functioning of the thyroid gland which controls the basal metabolic rate, or the rate at which the body consumes energy at rest. Iodine deficiency can result in sluggish thyroid activity which in turn can lead to weight gain or hinder weight loss.” [source]
  • “Broccoli’s noteworthy nutrients include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving doesn’t equal that of a glass of milk, broccoli is an important calcium source for those who don’t consume dairy products. Calcium does more than build strong bones. Research shows that this mineral may play a role in the control of high blood pressure, and it may work to prevent colon cancer.” [source]

Hidden Sugars – 3 Foods that Contain More Sugar Than You Think

by 1 Comment

sugarEating a clean diet paired with exercise is the key formula for reaching optimal health. Living a healthy lifestyle, not only positively impacts an individual’s physical wellbeing, but their mental wellbeing, as well. It is okay to splurge once in a while, and give into a sweet craving, but foods that are packed with sugar should be consumed sparingly if at all. Today I want to highlight three foods that are considered healthy but can be packed with a sugar.  These three foods can be high in sugar or artificial sweeteners, but there are healthy alternatives and options for them.

Pre-Made Smoothies – These delicious drinks are an obvious sugar source since they are generally made with fruit, but natural fruit sugars are not an issue.  It’s the white sugar, corn syrup, artificial sweeteners and other additives that give it sweet flavor that is the problem.  Some individuals guzzle down pre-made or smoothie shop smoothies daily, without understanding the true nutritional facts or what is really in the ingredients.  For example: Some smoothie shops use frozen fruit that has been sweetened with sugar or they add things like vanilla frozen yogurt to your smoothie.  Smoothies that are packed with extra sugar can be as unhealthy for an individual as eating a cheeseburger and fries in terms of calories and added chemicals. Another thing used to sweeten smoothies is commercial juice which is used as a base, and some will even use syrups to make the smoothie taste sweeter. In order to make a healthy smoothie, you should focus on fresh fruits, fresh veggies, unsweetened greek yogurt, healthy protein powder and fresh ingredients.  Instead of using juice as a base, opt for filtered water.  You can also add things like honey, stevia or agave in moderation for added natural sweetness if you choose.

Instant Oatmeal – These convenient packages can be filled with sugar in order to help with taste. When choosing instant oatmeal, look at the packaging and see the amount of sugar used. Some of the numbers may scare you. Opt for instant oatmeal with no added sugar and sweeten it yourself during preparation. Look out for those brands that claim to be low sugar but use artificial, diet sweeteners.  A delicious recipe is to melt a banana and natural peanut butter into non-instant oatmeal, creating a healthy sweet meal.  You can also use other fruits, honey, etc.

Microwavable Meals – From a healthy diet friendly to pure junk food, these meals take up a majority of the freezer section at your local grocery store. The nutritional numbers on the back of these freezer meals, from healthy to downright terrible for you. Even the diet-friendly meals have large amounts of sugar (and an abundance of sodium, but we are talking sugar right now). For example:

  • Healthy Choice Sweet & Sour Chicken – 29 grams of sugar
  • Kashi Sweet and Sour Chicken – 25 grams of sugar
  • Healthy Choice Sweet & Tangy Chicken BBQ  – 29 grams of sugar
  • Lean Cuisine Beef Chow Fun – 18 grams of sugar

One reason, sweet sauces used to improve the taste.  Consuming a large amount of this kind of meal can be detrimental to one’s health and waistline. Before snatching that quick meal, take time to read the package. If the meal is high in sugar and sodium, look for a better option, or choose to make a salad instead (Add some chicken for protein if you like, but skip the sweet dressings). Salad ingredients can be just as affordable and effortless to throw together as popping a meal in the microwave.

There are plenty of other foods out there that pack a large amount of sugar. For an individual to take charge of their health, they must educate themselves on healthy nutritional numbers to follow as well as always take the time to check the food’s nutrition label. Individuals who do not educate themselves on the nutrition of the foods they consume have a higher chance of gaining weight and running into weight-related health issues in the future.

Healthy Breakfast Basics – Day 19 March Challenge

by 2 Comments

healthy breakfast optionsSince we are not eating out during our March Challenge I wanted to give you some breakfast options.  No donuts, no egg McMuffins, no fancy coffee drinks?  Yes, I’m sure you are looking for some tasty yet healthy breakfast options.  Here are some ideas I suggest:

Proteins

  • Lean ham, Canadian bacon and other lean meats – Add them to omelets and breakfast burritos.
  • Egg whites
  • Peanut butter
  • Protein bars – check the ingredient list to find ones without a lot of chemicals/processing
  • Make your own protein bars – There are some great recipes online
  • Cottage Cheese
  • Dark Leafy Greens – Add them to your egg scramble or your green smoothie.  They are full of protein
  • Lentils, Black Beans and other beans – Beans can be added to scrambles or wraps.  They can also be made in to patties or eaten traditionally in a soup.  You can have soup for breakfast…food is food.
  • Plain greek yogurt with fruit or honey

Fiber rich foods

  • Oatmeal
  • Whole-grain cereal – I love Crackling Oat Bran.
  • 100% whole wheat bread
  • Quinoa – Have this grain with fruit and yogurt.  You can also have it with eggs or your choice of lean protein.
  • Add ground flaxseed to your juice or smoothies to make them more filling.
  • Of course you can have fresh fruits or veggies of all kinds.
  • Make whole-grain waffles, pancakes, or muffins and freeze them.  You can make them through the week.

Recipe Sources

Question: Is Soul Food Making Black Folks Fat?

by 8 Comments

soul foodHappy Day 8 of our March Challenge!!   Ladies, I’d love for your to weigh-in on what I know is a serious discussion in our community.  “Soul Food Junkies” recently aired on PBS and it has definitely spurred some conversation (video below) on this topic.

  • Is Soul Food a main component of our weight gain equation?
  • Why is soul food so important to us and is that a reason to defend it without question?
  • Should black people stop eating soul food?
  • Should we just cook our soul food in heathier ways?  What would those ways be?
  • Has soul food been demonized?
  • How can we both celebrate our food heritage and eat healthy?

 

I would love to know what the Black Women Losing Weight sisterhood thinks about these questions.

A note about the film:

“At least, this is the theory that drove Hurt’s documentary. His father, Jackie Hurt, was a soul food lover, and he was obese.  He died of pancreatic cancer in 2004 at the age of 63. His father’s death led the filmmaker to examine the significance of this black culinary tradition—and the consequences of it on our health. (Diet-related health statistics for black folks are frightening: 4 in 5 African-American women are overweight or obese, and African Americans in general are more than twice as likely as whites to die of diabetes.)” – blackhealthmatters.com

Recipes – 5 Great Skinny Salads You Should Try

by 1 Comment

saladI’m dedicated to fresh, vegetarian and vegan eating.  Salads are a huge part of that.   The issue: Salads can get repetitive and boring.  As a black woman, I love flavor and I don’t skimp on it even with salads.  I’ve found these 5 salad recipes that I want to share with your that are tasty and flavorful as well as positive for your waistline.  For the ones that include meat as part of the ingredients, you can replace it with thing like tofu, seitan, or more fruits or veggies.

Grilled Chicken and Wheat-Berry Salad from Health.com – This salad is a complex yet delicious mix of veggies, fruit, and protein all at once.   It’s perfect for the clean eating part of our challenge because it’s got a little bit of everything.  The mixture of yogurt dressing and mustard provides a boost of flavor and calcium. Wheat-berries are whole wheat nuggets of nutty flavor.  The wheat bran is not removed on wheat-berries so they are full of nutrients like iron, vitamin B, protein, and trace minerals

Ingredients: Wheat berries, bay leaf, spinach, green apple, red bell pepper, cucumber yogurt dressing, Dijon mustard, chicken breasts, salt, pepper and green onion
Calories: 332

Curried Scallop-Apple Salad from Eating Well – “Curry complements seared scallops, tart apples and sweet dried cranberries while toasted almonds add crunch in this quick fall dinner salad. Serve with toasted whole-wheat baguette and a glass of sauvignon blanc.”  I could not have said it better myself.  Oh, the Maryland seafood lover in me LOVES this salad

Ingredients: olive oil, shallots, curry powder, apple cider, salt, cider vinegar, sea scallops, ground pepper, mixed salad greens, tart apple (Granny Smith), dried cranberries and sliced almonds
Calories: 291

Couscous and Fruit Salad from Fitness Magazine – This recipe is super simple and very filling.  Make sure that you use whole grain couscous so that your meal is all “whole food”.  It also makes for a great side dish with fish (salmon) or chicken.

Ingredients: olive oil, orange juice (fresh is better than regular), cider vinegar, shallots, salt, pepper, whole-wheat couscous, nectarine, mixed fresh berries (such as blueberries and raspberries), sliced almonds
Calories: 259

Simplified Salad Niçoise from CleanEatingMag.com – Get the taste of the french classic salad without all of the fat.  Great salad for fish lovers who want to try something different, but with reasonably priced ingredients.

Ingredients: eggs, green beans, redskin potatoes, red wine vinegar, Dijon mustard, anchovy paste, clove garlic, olive oil, romaine lettuce and canned tuna
Calories: 340

Celery, Walnut, and Parmesan Salad from CookingLight.com – This is a great crunchy salad that shows that not every salad has to have a leafy green (although I have added spinach and romaine to this recipe and it’s great).  I suggest that you pair this salad with a protein or add chia seed or wheat-berries to it.  My boyfriend loves it with salmon or roasted turkey.

Ingredients: celery, Parmigiano-Reggiano cheese, walnuts, olive oil, fresh lemon juice, ground black pepper and kosher salt

Calories: 305

Isa lost 140 pounds

by 22 Comments

Isa lost 140 pounds with weight loss surgery and she looks amazing.  She says, “I originally lost 70 lbs (from 278 to 208) from the LA Weight Loss Program in 2005/2006. I then went up to 294 (which is pictured above) in December 2009. I had the gastric bypass surgery in December 2009 and with hard work and dedication I lost 140 lbs. My lowest weight was 154 lbs. I had a baby November 2011 and prior to my pregnancy and marriage I maintained my weight by eating healthy and keeping active. I have about 30 lbs to lose from my pregnancy and tubal ligation but with hard work and dedication I know I will lose it. I support whatever healthy weight loss tactics work for you. I have never really been consistent with exercise but I now realize that it is essential and I will start to incorporate more activity into my everyday life. I am also looking forward to participating in your December challenge.”

Isa weight loss