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Nykesa lost 100 pounds

September 3, 2024 by Ajima Jackson Leave a Comment

Transformation of the Day: Nykesa lost 100 pounds. Following a frightening wake-up call related to her health, this proud mom changed her eating habits significantly, worked out five days a week, and truly prioritzed wellness.

Nykesa before and after

Social Media:
Facebook: nykesa.hilts
Instagram: @nykesa_h

Hi, my name is Nykesa (Ni-Key-Suh), and my journey to health and wellness has been a transformative experience that has reshaped my life in ways I never imagined.

What inspired me to keep going and not give up was my sheer willingness to live and thrive. A frightening wake-up call due to my health and weight forced me to confront the reality of my situation. I refused to live a life bedridden, and my greatest motivation was to witness my son grow into the remarkable man he is destined to be.

My path to a healthier lifestyle began with significantly changing my eating habits. A serious health scare led my body to reject meat, which was causing severe illness and frequent hospital visits whenever I consumed it. Eliminating meat from my diet became a necessity for me to sustain a healthy life.

Adapting to this new dietary restriction posed challenges, particularly in maintaining adequate protein intake. However, with the guidance of my incredible Coach, Kristopher, from the Acktiv Lifestyle Program, I received a nutrition plan tailored to my needs, which set me on the path to improved health, fitness, and mental well-being.

The Acktiv Lifestyle Program provided me with a structured nutrition plan and tailored workout routines that have been instrumental in achieving my fitness goals. My workout regimen involves weight training five days a week, focusing on different muscle groups to ensure a balanced and effective approach to my fitness journey.

Standing at 5’7″, my weight loss journey began in 2019 following a period of sickness. In the first six months, I shed 70 pounds, and with the support of my Coach, I lost an additional 30 pounds in just 30 days. The question of whether surgery played a role in my weight loss often arises, and the answer is a resounding no.

My journey has been powered by dedication, hard work, and a resolute commitment to my goals. Through this journey, I’ve learned valuable lessons that shaped my mindset and approach to health and wellness. Consistency has emerged as a crucial element in achieving sustainable results, and maintaining a positive mindset has been instrumental in overcoming challenges and setbacks along the way.

Additionally, investing in myself (both through hiring a Coach and participating in the Acktiv Lifestyle Program) has been a game-changer. The unwavering support, encouragement, and emotional intelligence of Coach Kris have been invaluable, instilling in me the belief that I am capable of achieving anything I set my mind to.

In embracing this transformative journey, I’ve realized that the greatest investment we can make is in ourselves. By prioritizing our health, fitness, and overall well-being, we unlock our full potential and pave the way for a brighter, healthier future. As I progress on this path of growth and self-discovery, I am grateful for the lessons learned, the hurdles overcome, and the unwavering support that continues to propel me toward a life of vitality and strength.

Shonee lost 63 pounds

January 14, 2023 by Ajima Jackson 1 Comment

Transformation of the Day: Shonee lost 63 pounds. She decided to go plant-based, following in the footsteps of a friend who lost weight after becoming a pescatarian. Walking for exercise is also part of her routine.

shonee lost 63 pounds

Social Media:
Instagram: @baltimore_gypsiee

What was your motivation? What inspired you to keep going, even when you wanted to give up?
What inspired me was a friend who was heavy but changed his eating habits. He was a pescatarian for five years, so I decided to try his way of eating without telling him to see if it would work for me.

At the time, I was experiencing knee and ankle pain when I walked and while driving. About three weeks to a month later, I noticed that my knee and ankle weren’t hurting anymore. I got on the scale at the time, and my weight was 347 pounds. I had lost 17 pounds, which inspired me to keep going.

How did you change your eating habits?
I changed my eating habits by cutting out all land animals and sweets. I started drinking more water as well. I also began eating more fish, vegetables, and plant-based food. I didn’t use a specific diet plan, just self-motivation.

What is your workout routine?
I started walking at least 15 minutes a day in the beginning. I now walk 30 minutes a day for cardio. I try to walk in every day.

What was your starting weight? What is your current weight?
My starting weight was 347 pounds. My current weight is 284 pounds.

What is your height?
My height is 5’2″.

When did you start your journey?
I started my weight loss journey back in February 2022, so it’s been 11 months. So far, I have lost 63 pounds.

What is the biggest lesson you’ve learned so far?
The biggest lesson I learned is I don’t have to take the easy way out. Work hard you will get results. I had to want it for myself.

Big lesson and my advice for others who want to lose weight: Never quit! Even if you fall off track, just keep going. Don’t allow anything to discourage you. I just turn it into my motivation to keep going.

Is weight loss surgery part of your journey?
I was going to get weight loss surgery, but I heard some people had complications. Also, I have a family member who motivated me to do it naturally.

I have been working out, eating more vegetables, and drinking water…and it’s been working. I have tried so many weight loss products in the past and not eating. However, all it took was to change my eating habits. Most of my weight dropped from changing my eating and cutting out a lot of meat and sugar from my diet

10 Awesome Benefits of Eating a Plant Based Diet

October 12, 2016 by Ajima Jackson Leave a Comment

Switching to a more plant based diet could improve your health. Luscious green leaves, voluptuous veggie and fabulous fruit help to prevent disease and increase your natural vitality. Find out how nature’s delicious goodies could even slow down the aging process, helping you look and feel fantastic.

You Really Are What you Eat

Your body is made from the food you consume so it makes sense that your diet directly impacts your wellbeing, right? Scientists are rapidly revealing that plants have a direct and significant impact on the DNA in every cell of the body. Plant-based compounds regulate and control our body at the most fundamental level via our DNA, this is the new sciences of nutrigenomics and nutrigenetics.

Evidence-based research clearly shows that eating more plants is the best choice you can make for your health. Here’s the low-down on 10 ways that consuming plants will provide you with benefits certified by Mother Nature herself.

Benefit #1: Prevent Heart Disease

It’s a sad fact that our diets contribute to the most common, yet preventable, diseases afflicting humankind. Heart disease is the leading cause of death worldwide and various studies have shown a link between the consumption of meat and an increased risk of heart disease.

A vegetarian diet is typically lower in cholesterol and higher in nutrients to support a healthy heart and lower blood pressure. The American Heart Association says “many studies have shown that vegetarians seem to have a lower risk of obesity, coronary heart disease (which causes heart attacks), high blood pressure, diabetes mellitus and some forms of cancer. “

Benefit #2: Reduce Cancer Risk

The power of fruits and vegetables as chemo-preventive agents (protecting you from cancer) has only relatively recently been quantified and is becoming recognized as a vital strategy in lowering cancer risk. For example:

Young women who eat four or more servings per week of raw or lightly cooked cabbage — such as coleslaw or steamed sauerkraut — may significantly reduce their risk of breast cancer later in life, according to results of a study led by Dorothy R. Pathak, Ph.D., of the University of New Mexico. [Source]

Plant foods act as a natural defense against cancer since they provide cancer-fighting antioxidants and phytochemicals. Consuming a wide and colorful variety of vegetables and fruits is key to providing the body with the spectrum of nutrients needed to support the immune system and prevent disease.

Benefit #3: Avoid Diabetes

There is an epidemic of diabetes in America, and in fact the world. The incidence has quadrupled in the last 30 yearsand the pharmaceutical industry rakes in vast profits from the condition (which is essentially a form of slow food poisoning from a diet high in processed foods).

Processed foods typically contain less nutrients and more toxins, making incidence of disease more likely, specifically meat has also been associated with Diabetes. Harvard researchers found that the risk of developing diabetes was increased by a huge 19% from daily consumption of a relatively small amount of red meat¹². The journal of Nutrition Reviews stated that “individuals following vegetarian diets are about half as likely to develop diabetes, compared with non-vegetarians”

Benefit #4: Lose Weight

For most people, switching from a meat based diet to a plant based one will naturally support healthy weight loss. The increased macronutrients in a plant-based diet means you need to consume less food to get the same nutrition in comparison to meat eaters. Your digestive system will be grateful for the increased fibre and your gut bacteria can extract more nutrients. A recent analysis published in the Journal for General Internal Medicine found that “individuals assigned to the vegetarian diet groups lost significantly more weight than those assigned to the non-vegetarian diet groups” (more info)

Benefit #5. Better Skin

Your skin forms a vital defensive layer of your immune system and also plays a significant role in detoxing the body. When the body is toxic, for example if you smoke, that toxicity shows up in grey and tired looking skin. We typically perceive the signs of aging in the skin first as it loses elasticity and strength causing wrinkles.

Supporting the body with a high and regular dose of anti-oxidants not only nourishes the skin but also prevents the toxic build-up which makes it age more rapidly. So if you want to keep your skin looking and feeling young and fresh then pile the antioxidant rich fresh fruits and veg onto your plate. Remember to eat a rainbow to get a wide selection of nutrients and anti-oxidants. (more info)

Benefit #6: Improve Mood

Recent research indicates that a vegetarian diet is associated with improved mood. Substances found in meat, such as arachidonic acid, lower mood. So, when you reduce or eliminate meat from the diet mood is improved. While more research is needed in this area several studies have shown that vegetarians are happier and report less negative emotions than meat eaters.

Benefit #7: Cognitive Protection

Alzheimer’s Disease is one of the many neurodegenerative diseases associated with longer lifespan and sadly our modern diet. Fortunately researchers have found that dietary changes can protect your brain from cognitive decline keeping you mental abilities sharp into your senior years. The MIND diet promotes brain healthy foods such as leafy vegetables (spinach and kale), red peppers, squash, carrots, broccoli, nuts, berries, beans, lentils and soybeans. You’ll find a lot of information online these days suggesting that red meats, butter, margarine, cheese, pastries and sweets is also key to protecting your mind. However, you’ll also find information advocating eliminating grains for brain health. Do your own research.

Benefit #8: Libido Enhancement and Hormonal Balance

The hormonal changes experienced at the time of menopause can result in a variety of unwanted symptoms including a drop in libido. Eating plant-based phytoestrogens, which mimic the body’s own hormones, can reduce menopausal symptoms. Women who suffer from menstrual symptoms, specifically mood imbalances, may also find that these natural plant hormones (found in higher doses in ginseng, black cohosh, liquorice root and some soy products) help smooth out pre-menstrual moods and increase natural sexy feelings.

Benefit #9: Longer Healthier Life

Cutting out or cutting back meat is associated with more disease free years and longer life expectancy. The American Society for Clinical Nutrition concluded that “a lifestyle pattern that includes a very low meat intake is associated with greater longevity.”

Animal products take longer for the body to digest. Meat has also been linked to inflammation and the clogging up of narrow blood vessels. The modern intensive farming methods make matters worse by pumping animals with antibiotics and other pharmaceuticals.

Benefit # 10: Conscious Choices

Making a conscious choice about how to nourish your body has a dramatic impact on personal wellbeing. Vegetarians and vegans are used to more carefully reading labels, asking questions and generally caring about what they consume in their diet and as conscious shoppers. This level of personal scrutiny results in a typically lower consumption of toxic processed food and more careful consideration of nutrient requirements.

The End Result

The evidence is clear that eating a vegetarian diet rich in plant-based nutrients promotes physical, mental and even emotional wellbeing. Vegetarian diets also have a significantly lower impact on the planets resources and environment. Happier, healthier and environmentally friendly – plant based eating can be considered the dietary elixir of life. You don’t have to go vegetarian or vegan, but you can add more fruits and veggies into your daily meals and snacks.

*References

http://www.who.int/mediacentre/factsheets/fs310/en/
http://www.ncbi.nlm.nih.gov/pubmed/19166134
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/#b16-cmr-3-001
http://www.nutritionjrnl.com/article/S0899-9007%2814%2900423-7/fulltext
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408989/
http://www.ncbi.nlm.nih.gov/pubmed/20822969/
http://www.nature.com/aps/journal/v30/n5/full/aps200950a.html
http://articles.mercola.com/sites/articles/archive/2013/08/03/cabbage.aspx
http://www.ncbi.nlm.nih.gov/pubmed/22333737
http://www.biomedcentral.com/content/pdf/1475-2891-9-26.pdf
http://www.who.int/features/factfiles/diabetes/en/
http://harvardmagazine.com/2012/01/a-diabetes-link-to-meat
http://www.ncbi.nlm.nih.gov/pubmed/19386029
http://www.ncbi.nlm.nih.gov/pubmed/23320491
http://www.ncbi.nlm.nih.gov/pubmedhealth/behindtheheadlines/news/2015-08-06-new-brain-diet-slows-mental-decline/
http://ajcn.nutrition.org/content/78/3/526S.full
http://www.globalhealingcenter.com/natural-health/9-health-benefits-of-a-vegetarian-diet/

5 Tips for Avoiding Temptation at the Grocery Store

June 11, 2015 by Ajima Jackson Leave a Comment

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

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

Plan Meals and Look Up Recipes Before you Go

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

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

Write a Detailed List and Stick to It

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

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

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

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

Don’t Shop Hungry

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

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

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

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

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

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

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

Shop the Perimeter of the Grocery Store

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

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

8 Benefits of Eating Locally and Organically

May 14, 2015 by Ajima Jackson Leave a Comment

eating local and organic One of the most beneficial things you can do for your overall well-being and health is to eat locally grown foods, especially those that are organic, as much as possible. There are many reasons why it is a good idea to eat organic foods from your local farmer’s market or foods that are sourced locally by grocery stores. Even non-organic local produce has benefits. Here are just a few benefits to consider.

Eating Locally Saves Money

Eating food grown locally is sometimes less expensive than conventionally grown foods at the grocery store. Since local growers don’t have to add delivery and storage expenses to their prices you can often save money. This is especially true in remote areas like Hawaii, Alaska or any place that has to import their groceries over sea.

Eating Organically Reduces Exposure to Pesticides

A study published in Environmental Health Perspectives shows that those who eat organically have lower levels DAPs, or dialkylphosphates, in their bodies. DAP’s coincide with levels of organophosphates in the body so the lower the DAPs, the fewer pesticides have been consumed.

Organic and Local Foods are More Flavorful

It’s not just hearsay that organic and locally grown foods just plain taste better than conventionally grown produce. Even dairy products and meats that were grown organically taste better to many people. Produce grown locally is typically fresher and often picked at ripening rather than picked early and ripened in box. Organic produce is free from many chemicals which improves flavor. Look for food that is IN SEASON to get the best tasting food.

Local Foods Have More Nutrients

Locally grown produce is healthier and more nutritious, even compared to organic grocery store produce. As mentioned above about ripeness, locally grown foods don’t just taste better because they are ripe but this ripeness also contains more vitamins and minerals compared to food that has been shipped and sitting for a while. Also, when produce is picked or harvested before it’s ripe, it will still ripen but simply can’t contain the vitamins a naturally ripened fruit or vegetable does.

Organic Foods Don’t Contain Antibiotics

Similarly to pesticides in produce, conventional meat and dairy tends to also be exposed to antibiotics. Many people feel that meat and dairy products that are organic often taste much better as well as being potentially healthier. The antibiotics used in non-organic dairy and beef cows can harm the healthy bacteria in our stomachs which in turn weakens our immune system. Many people wonder if antibiotic use in food is contributing to antibiotic resistance in terms of fighting illness.

Supporting Local Farms Improves Economy

Local farmers and gardeners often struggle with their way of life. In today’s world many people are becoming more conscious of where there money is spent and who their money supports. Choosing to give your money to local farmers in a win-win situation. You get a much higher quality food and help them continue to grow the produce they raise and that we need.

Organic Foods Have More Antioxidants

Many of the healthy antioxidants in produce is lost during conventional growing procedures. Organic food contains far more antioxidants which directly improve the health of your body. Organic food that has been grown in state or in a neighboring state will contain the most antioxidants.

Eating Locally Gives Opportunity to Experiment

This might seem like an odd benefit but when you create a relationship with local growers the way you eat can really improve. When you shop at a grocery store it is easy to get stuck in a rut of buying the same produce. This limits the variety of food you eat and the way you eat your food. As you start buying locally from different farmers you will often have opportunity to try produce you may never have bought normally. You also will learn to buy foods seasonally and may even get tips from the growers and fellow farmer’s market goers about new ways to prepare the produce.

A Word about the Organic Label

Just because a label says something is organic doesn’t necessarily mean it is completely organic. First off, the USDA only requires 95% of the ingredients in organic foods to be organic. Organic produce may still contain pesticides which have been carried in the wind from neighboring non-organic fields. You can’t control the bees and the wind.

Organic crops can even contain GMOs which migrated from neighboring crops, much like the pesticides can do. Also, locally grown food doesn’t mean it’s organic. Local farmers can and do use pesticides or possibly antibiotics in their animal products so always ask if this is a concern for you.

It’s generally agreed that organic food is healthier than non-organic and local foods are healthier than grocery store produce. Making an effort to eat more organic and locals foods is a great choice to improve your diet. If you aren’t able to go completely organic, check out this list of foods you should try to eat organically.

6 Tips for Organizing Your Refrigerator

May 12, 2015 by Ajima Jackson Leave a Comment

The refrigerator is easily the hardest-working appliance in a home, yet it is often neglected. Not only is the average fridge not cleaned often enough but people simply don’t know how to properly organize their foods in the most efficient way. When it comes to organizing your fridge, it isn’t just for the sake of making things neat but to reduce bacteria, keep foods fresh for longer and minimize clutter. Not only is a clean, organized fridge going to keep your foods safe, but it also helps you see what ingredients you have to work with for healthy, balanced meals.

tips organizing you refrigerator Here are 6 tips for getting your fridge organized.

Don’t Put Things In Your Fridge That Don’t Need to Be Refrigerated

It goes without saying that putting food items in your fridge that don’t need to be chilled can be a major waste of space and can even spoil some foods quicker. Usually, there will be a label on the product saying whether it needs to be refrigerated or refrigerated after opening. Still, many people will put produce, store-bought condiments and foods in their fridge that should be on the counter or in the pantry. Here are a couple examples:

Tomatoes, Onions and Potatoes
Fresh Herbs
Vinegars
Bread and Bagels
Some Butters
Honey

If you are unsure of what foods need to be refrigerated or not, a simple Google search for the item in question will give you answer. Also, most homemade foods and those without preservatives should go into the fridge, even if the store-bought equivalent doesn’t need to be.

Use Plastic Placemats and Plastic Tubs on the Shelves

Spills are really inevitable in a fridge. To cut down on cleaning time and keep your food safe from bacteria use plastic placemats from your local dollar store as shelf liners. Utilizing square and rectangular plastic tubs will also help you organize foods and is especially helpful for keeping raw meats and any leaks separate from everything else.

Utilize the Specific Labeled Drawers in Your Fridge Properly

For the most part you will want to follow the label recommendations on the drawers in your fridge. The drawers aren’t just to organize your food but also coincide with temperatures and humidity levels in the refrigerator. For example, the produce drawer is purposely more humid than other parts of the fridge and the meat drawer is colder.

One circumstance in which you may ignore this is if your fridge happens to have a meat drawer higher in the fridge as potential leaks could drip onto food below.

Put New Groceries Behind Older Food

How often have you cleaned out your fridge to find forgotten leftovers or barely used food that was pushed to the back? To cut down on waste make sure you put new groceries behind food that’s already in your fridge. As for leftovers, placing them in an obvious spot at the front as a regular habit will help you make sure it gets eaten or tossed in an appropriate amount of time.

Organize Foods From Top to Bottom and Front to Back

The way a refrigerator is built and the way it chills food is important to know. The top shelf of your fridge is the warmest shelf, the bottom shelf or drawers are the coldest. The warmest place in your fridge are the shelves on the door. Also, the back of each shelf is colder than the front. As an example of organizing, cooked food should go on the top shelves, milk on the bottom shelf closet to the back, and condiments and sauces on the door. This is also a matter of preference, but be mindful of the temperatures.

Clean The Inside and Outside of Your Fridge Before Grocery Shopping

Keeping your fridge clean is extremely important in removing bacteria to keep your food safe. Many refrigerators aren’t cleaned nearly enough as they should and sometimes people go months without a deep cleaning. One study done by Microban Europe showed that the salad drawer of 30 different fridges showed an average of nearly 8,000 units of bacteria per square centimeter. Some samples were much higher.

It goes without saying that any spills should be cleaned immediately, but you should also wipe down the inside and outside of your fridge door before you go grocery shopping weekly or monthly. At the very least, clean out any foods that have gone bad or spoiled. A deep cleaning should be done every 3 months. It’s hard to keep track of things when you have a big family or a dealing with kids, but cleaning will help your appliance to last and serve your family well.

Your fridge deserves some extra TLC compared to other appliances. Setting reminders for quarterly deep cleanings and making it a habit to clean out your fridge before putting in new groceries is the key to banishing bacteria.

Kristin lost 93 pounds

November 10, 2014 by Ajima Jackson 3 Comments

Kristin lost 93 pounds. She took the popular b vitamin shots as part of her weight loss journey, but she also had to workout and switch to a high protein diet. Here is what she shared with us…

Kristin before and after

Hello my name is Kristin and I’ve been dealing with weight my whole life. At my heaviest weight I was 278 pounds. I’m weigh 185 pounds today. I lost 93 pounds with b12 & b6 injection over the course of a year (9 of those months in 2013). My motivation was to be able to buy clothes in normal stores instead of the biggest plus size. Also my feet, back, chest and heart were hurting all the time before I lost the weight.

I eat a high protein diet with a lot of meat. I went for being the pasta and cheese queen to eating as much lean meat and fish as I want. I walk about 3 times a week and do sit ups all day long (220 sit ups, 40 at a time, through out the day). I didn’t do a lot of exercise but I just joined a gym to take off the last 20 pounds that I’m trying to lose. I believe that my b12 shots saved my life and my new way of eating has given me my freedom back. I’ve taken 2 double shots twice a week for the last 2 years. It is pricey here in Toronto but by health is worth the money.

My advice is to cut out sugar, rice, pasta and bread. Stay away from those foods and your body will change bit by bit. Thanks to the BWLW Facebook page for keeping me on track.

Eating for Weight Loss: Alana lost 70 pounds

April 14, 2014 by Ajima Jackson 2 Comments

Alana lost an additional 5 pounds from when we originally shared her story last month, for a total of 70 pounds. I asked her to tell us more about her eating habits and she provided a great deal of detail. She has embraced the Flexitarian lifestyle. Check it out!

Alana weight loss

“Losing the weight and maintaining can be challenging, especially if you are not aware of what to eat and when to eat certain foods. To lose the weight, I became a Flexitarian. What’s a Flexitarian? It is when you go meatless most of the time, and you’ll lose weight and get healthy with ease. I only eat meat when my body craves the protein. If I do eat meat products, I try to stick to Chicken, Fish or Turkey. Very rarely will I eat red meat or touch any pork. Studies show that both vegetarians and semi-flexitarian women have lower BMIs (body mass indexes) than women who regularly eat meat. When I cut red meat and pork out of my diet, I had more energy. There has been a change in my body and I noticed my mid-section (stomach) has gotten flatter. (I get asked daily, how to get a flatter stomach.) Certain meats take longer to digest in our bodies and to lose the stomach it is 90% what we eat and 10% exercise. You can do crunches all day but until you change what you consume, all you will have is a six-pack under your belly fat. This is not what you want. The goal is to turn your fat into muscle.

I am a big fruit eater and sometimes I will substitute a meal with a plate of various fruits and veggies. If I’m not eating whole fruits, I’m drinking a smoothie that contains all the nutrients I need and will add multi-vitamins or antioxidants to my smoothies. Breakfast is the most important meal of the day, you need this to function. Your body is in starvation mode while you are sleeping so you need food to rebuild your energy. Now, with that all being said, I am a chocolate lover. I don’t deprive my body of all sweets, I just know when to eat them. You should treat your body, because what will happen is you will start to over indulge when you come in contact with the things you love to eat. Pick a day out of the week where you will eat those delicacies that you cannot eat on a daily basis. My day is Sunday. Why? Because I know I go hard on Monday with my workout.

Just to give you an example of my day on Mondays, look below: (I’m a night owl because I teach majority in the evenings so the times will seem a little late for some.) I have to wind down off my natural energy so I go to bed a little later and get up a little later in the mornings. Also, water is very important. Water washes the fat out of your body and helps with digestion and the functioning of your major organs.

9:30-10am Breakfast
Croissant with Omega3 eggs and 1 slice of cheese. (I make this into a breakfast sandwich)
Water, Orange Juice or Cranberry Juice

10:30am Snack
Granola Bar with Water 16.9 oz

12pm Lunch
Salmon Burger with Wheat Bread.. Apply light ketchup with fruit on the side
Or a plate of veggies and fruit
Water 16.9 oz

1pm #GetPulsed
Teach a 1 hour high impact Zumba Class (Burn between 800-950 calories per class)
(By now I have burned off majority everything I have eaten earlier. Because I teach another class 3 hours later, I try not to eat too heavy but enough to sustain)
Drinking two bottles of 16.9oz of water during class.

2:30pm For Energy
Fruit Smoothie with vitamins “Eat to live , not Live to Eat”

3:30pm Snack
Granola bar with water 16.9 oz

4:00pm Mid-day Meal
Salad with chicken and ranch dressing. Watch what you put on your salad. It can up the calories. Water or natural fruit juice

4:30pm #GetPulsed
I take a body works class for toning (Burn between 550-650 calories per class)
Drinking plenty of water

5:45pm #Get Pulsed
Teach a 1 hour high impact Zumba Class (Burn between 800-950 calories per class)
Drinking two bottles of 16.9oz of water

7:00pm Dinner
Baked Fish with Spanish Rice
Natural juice…

9:30pm #GetPulsed
Night toning exercises (burn 350-400 calories)
Water 16.9 oz

If I snack, I will eat some grapes or popcorn with no salt. All carbs are not bad. You actually need carbs to build muscle. You should get to know your body. Every body type is different and your exercise structure should fit you. Don’t compare yourself to someone else. Try to gradually eliminate those foods that are bad for you. Start by eating less of them to eventually only consuming twice a month. Being healthy is a lifestyle. We want to be here for our children, family and friends. Your body is a temple and you only have one, so take care of if. Feel free to ask me questions at www.Facebook.com/GetPulsedFitness. Let’s do this together!

alana before and after

Alana weight loss story

Weight Loss on a Budget Tip #15: Diversify Your Protein Options

October 15, 2013 by Ajima Jackson Leave a Comment

The Weight Loss on a Budget Tip for Today: #15 Diversify Your Protein Options. Meat is not the only source of protein. There are so many different, affordable options for you to get the protein you need. Sometimes, having variety in terms of meat can be expensive. You may not be able to afford some leaner cuts. You may not be able to experiment with things like bison or buy steak. Here are the options everyone thinks of when looking for lean sources:

Poultry – My fav is Chicken Breast – Buy it in bulk and freeze it
Lean Red Meat
Fish – Canned Tuna is very affordable
Plain Greek Yogurt
Egg Whites
Cottage Cheese
Whey Protein Powder

Here are some affordable protein options you may not have considered:

Quinoa
Almonds
Beans
Seitan – Faux Meat made with gluten
Soy Faux Meat products, like Tempeh or Veggie Burgers
Roasted Soy nuts
Tofu
Peanut Butter
Soy Protein Powder
Hemp Protein Powder
Almond Milk
Soy Milk
Edamame
Lean Pork, like pork loin or chops
Chicken Tenderloin

Check out this great Men’s Health article for more info.

protein sources

June Challenge Day 19 – Two Major Reasons to go Meatless

July 19, 2013 by Ajima Jackson Leave a Comment

Hey Ladies, It’s day 19 of our June Challenge. I hope that you have decided to join us and that you are feeling more healthy and full of energy since you’ve commited to going meatless and to regular exercise.

I want to share 2 major reasons to go Meatless from Vegetarian Times:

You’ll ward off disease. Vegetarian diets are more healthful than the average American diet, particularly in preventing, treating or reversing heart disease and reducing the risk of cancer. A low-fat vegetarian diet is the single most effective way to stop the progression of coronary artery disease or prevent it entirely. Cardiovascular disease kills 1 million Americans annually and is the leading cause of death in the United States. But the mortality rate for cardiovascular disease is lower in vegetarians than in non-vegetarians, says Joel Fuhrman, MD, author of Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. A vegetarian diet is inherently healthful because vegetarians consume no animal fat and less cholesterol and instead consume more fiber and more antioxidant-rich produceanother great reason to listen to Mom and eat your veggies!

You’ll keep your weight down. The standard American diet high in saturated fats and processed foods and low in plant-based foods and complex carbohydrates is making us fat and killing us slowly. According to the Centers for Disease Control and Prevention (CDC) and a division of the CDC, the National Center for Health Statistics, 64 percent of adults and 15 percent of children aged 6 to 19 are overweight and are at risk of weight-related ailments including heart disease, stroke and diabetes. A study conducted from 1986 to 1992 by Dean Ornish, MD, president and director of the Preventive Medicine Research Institute in Sausalito, California, found that overweight people who followed a low-fat, vegetarian diet lost an average of 24 pounds in the first year and kept off that weight 5 years later. They lost the weight without counting calories or carbs and without measuring portions or feeling hungry.

Even if you don’t decide to leave all meat alone, I think that it’s a positive for all of us to know the potential benefits of eating less meats or more healthy types of meat. This journey is not just about weight loss. It’s about your long term and overall health.

meat

Nykesa lost 100 pounds

Shonee lost 63 pounds