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Patrice lost 103 pounds

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Weight Loss Transformation of the Day: Patrice lost 103 pounds. After dealing with pain and depression that she faced due to the loss of a child and sexual violence in her past, this strong mom has risen up and changed her life.  We are so happy that she shared her story with us…

patrice before and after

I started out at 279 pounds. I had the early signs of diabetes, amongst other health issues. Now, I weigh 176 pounds. Today, I eat cleaner, use My Fitness Pal for accountability, work out regularly, and drink plenty of water. I started this journey to become healthier for my kids. The weight loss was a pleasant side effect.

I struggled with depression that stemmed from rape, molestation and the loss a child. I wasn’t a big eater, but I ate the wrong things and drank too much. I made no effort to live a healthy lifestyle. After finding peace with my past, I learned to appreciate what I had. I couldn’t fathom being taken away from my kids. I’m all that they have. So, after struggling with the complications of obesity, I prayed for the strength to be a better example for my kids. After trying fad diets, I decided to focus and learn how to live a healthy lifestyle.

Now, I use My Fitness Pal to monitor and record what I eat. My daily goal is less than 20 grams of carbs, 1100 calories, and 60 – 80 grams of protein.  I work out 3-4 times /week. I alternate between some Julian Michaels’s workout DVDs, Black Women Workout Too DVDs, and cardio/weight training at the gym.

My advice: Many of times, being overweight is only a symptom of the true problem. Tackle that problem first and then correct the symptom. For me, I was harboring old emotions. Once I learned to deal with those, I changed my lifestyle and the weight just came off. Be persistent, and do it one decision, one meal and one pound at a time.

Instagram: @PearliClark

patrice weight loss

8 Ways to Fight Sugar Cravings

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Sugar addiction is a very real problem that many people experience. If you eat the typical American diet filled with processed foods it is very likely that you have a problem with sugar. You may not realize it but think about what happens when you go without sweet foods, sweet drinks or sweeteners for a while. Many people will develop that strong “sweet tooth” craving and feel like they have to indulge in their favorite sugary treat.

Kicking processed sugar out of your daily eating plan will greatly improve your overall health so don’t feel discouraged if you feel like kicking the craving is frustrating. It’s worth it.  Sugar consumption affects diabetes, blood sugar/insulin levels, heart health, the health of arteries, hormone levels and other aspects of your health.  Here are 8 ways you can stay on track when you really want that candy bar, soda, cookie, etc.

fight sugar cravings

  1. Go Cold Turkey

Like nearly any addiction, going cold turkey can be very effective but is also the most difficult way to stop a bad habit. When it comes to a sugar addiction going cold turkey means no cheating, even if you feel like you’ve been doing well with your diet otherwise. You need to remind yourself that the way you feel isn’t fun but it will pass.

If you’re trying to go cold turkey, the worst thing you can do is just sit around thinking about all the foods you want to eat. Instead go for a walk, read a book or get some exercise to get your mind off of it. Also, completely clean out your house of any sweet food so you don’t have temptation right there in arm’s reach.  t

  1. Eat Some Fruit if You’re Craving

Fruit is full of natural sugars and can help you deal with really bad sugar cravings. Keep in mind that gorging on fruit isn’t good as you are still eating a type of sugar and your blood sugar will be affected. However, most people are not going to sit down and eat 7 bananas so the risk of over doing it is low.  There is also a lot of fiber in many fruits as well as nutrients so it’s not the same as empty sugar calories. In the beginning of your sugar detox, try to eat fruits that are sweet but lower in sugar such as:

  • Avocados
  • Berries
  • Oranges
  • Tangerines
  • Grape Tomatoes
  • Melons

After you’ve been kicking sugar for a week or two, add high-sugar fruits like apples, grapes, pineapples, banana and mangos back into your diet.

  1. Eat Every 3 hours Keep Up Blood Sugar Levels

If you blood sugar gets too low your cravings will be worse. Divide your main meals into smaller portions so you can eat throughout the day. Eating every 3 to 4 hours will work well for the average person. If you are eating many small meals be sure you don’t overeat- keep track of your calories in a notebook or on an app like MyFitnessPal.

  1. Eat More Lean Protein

Protein is filling and satisfying to eat. If you find yourself struggling with sugar cravings or just recently cut out sugar, add more lean protein to your diet. Some healthy sources of lean protein include:

  • Lean Meats (chicken, turkey, lean beef, fish, pork chops)
  • Eggs
  • Low Fat Dairy (yogurt, kefir, milk)
  • Whole Grain Breads
  • Legumes
  • Soy
  • Low Fat Protein Shakes
  1. Take a Chromium Supplement

Chromium is a metallic element that is important for human’s overall health. Chromium improves the metabolism by helping to regulate blood sugar through assisting insulin’s transportation of glucose. Since this supplement can positively affect blood sugar it may be helpful for those experiencing sugar cravings from low blood sugar levels. Talk to your doctor about this supplement to make sure it’s safe for you and to get any questions answered.

  1. Take a Vitamin B Complex Supplement

Another supplement that is helpful for dealing with sugar cravings is a vitamin B complex capsule. When a person has been eating simple carbs in the form of sugar for so long they often feel like they need to eat more to feel full. Vitamin B helps your body to metabolize carbohydrates more efficiently. Vitamin B complex supplements can often be found in many stores. It is better to use this supplement in the form of capsules rather than the powdered versions.

  1. Avoid Any Artificial Sweeteners

It is tempting to turn to artificial sweeteners when you are craving sugar. Sugar-free foods can taste sweet and are often sold as healthy alternatives to foods. Unfortunately, this isn’t the case. When a person consumes sugar it releases dopamine in the brain. Dopamine is a chemical reward and causes a very pleasant feeling.

However, dopamine is not released when artificial sweeteners are consumed. This means that the sugar craving isn’t satiated because as far as your body knows you haven’t consumed sugar. So, not only are artificial sweeteners unhealthy but they won’t satiate your cravings anyways. Avoid these chemical sweeteners as much as possible.  They can also contribute to bloating and we don’t need more water weight while we are trying to lose pounds.

  1. Add More Healthy, Fiber-Filled Foods to Your Diet

Just like lean protein can help curb sugar cravings, eating more fiber will help you feel fuller. The average American doesn’t eat enough of this nutrient so by consuming more fiber you’ll fight cravings while also improving your overall health.

Some great sources of healthy fiber are:

  • Oatmeal
  • Brown Rice
  • High-Fiber Cereals
  • Popcorn
  • Broccoli
  • Kale
  • Figs

Sugar cravings can be really difficult to deal with. You’re going to want to just indulge in that pint of ice cream, but keep on persevering! Once you get over symptoms of sugar withdrawal your palate will likely adjust and you’ll begin to enjoy naturally sweet foods like fruits and vegetables more.

More info on the effects of sugar and sugar withdrawal symptoms.

Ashley lost 123 pounds with surgery

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Weight Loss Transformation of the Day: Ashley lost 123 pounds with weight loss surgery.  At 341 pounds, she decided that it was time to change her life and opted for gastric sleeve surgery. Here is what she shared with us about her journey.

ashley before and after

Hello, I wanted to share my weight loss journey. My name is Ashley Brown. I am wife and a mother of two. I reached my highest weight of 345 pounds and I had to make a change after numerous attempts with dieting that failed. I am married to my high school sweetheart and he always loved me the way I was. I just didn’t feel sexy anymore. I stopped wearing heels like I used and I didn’t feel like my bubbly self! The last straw was when my daughter and I went to an amusement park and I couldn’t fit on a ride. She had to get off and her face said a million things to me. Thinking about it now brings tears to my eyes.

I went to a weight loss seminar and met my doctor, Dr. Dovec at GBMC in Towson, Md. First, I was scared of surgery and everyone shunned it. In August 2014, I was 341 pounds and a size 22 (My height is 5’5″.) and I decided to have the gastric sleeve procedure. This weight loss surgery takes 80 percent of your stomach away and leaves you with 20%. After maintaing a healthy diet and exercising, now (April 15) it’s 8 months later and I am 222 pound. I wear a size 12/14 and my ultimate goal is to get to 198 lbs, so I have a little more to go. Having surgery was the best lifestyle change I could have ever made for me and my family.

I changed my eating habits by only having less than 50 grams of carbs, 70-90 grams of protein per day and I only drink water. My exercise routine was the elliptical, treadmill and 30 minute intervals bike. Baked salmon and chicken are my favorite foods with 21 grams of protein. My favorite protein snack would be a boiled egg or beef jerky, both high in protein!

To my other black women out there dealing with a weight loss, I am here to tell you that bariatric surgery is not a quick fix. You have to put in the work in to get the results you want. It still takes dedication and your mind has to be ready to deal with all the changes that come with it. Ladies, do not give up on any journey that you are trying to accomplish.

ashley weight loss

6 Top Vegetarian Sources of Protein

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Protein is an incredibly important aspect of a healthy diet. Many people get their daily protein needs met with meat but for vegetarians and vegans it can be difficult to get enough if you don’t realize that you can get enough protein from a variety of plant-based sources.

Protein is the nutrient responsible for many body functions from repairing tissue and muscle to producing enzymes and hormones in the body. It really is the building blocks of your skeletal and muscular system. When you don’t eat enough protein, things begin to happen to your body. Some of these symptom include:

  • Lethargy
  • Weakness
  • Not seeing results from exercise
  • Hair and nails are brittle and break easily
  • Muscles losing tone or feeling flabby

How Much Protein Do You Need?

Before you start eating a bunch of protein you need to know how much protein you really need in your diet. How much protein you need is based on factors such as age, weight and activity level. It is typically noted that the average woman who isn’t very active only needs 46-55 grams of protein per day. This may actually be incorrect. Rather than relying on a baseline recommendation you can calculate exactly how much you need with some simple math.

A woman who is at a healthy weight but doesn’t exercise heavily or lift weights often only needs 0.36 to 0.60 grams of protein per pound of bodyweight. If you are pregnant or very active, take your bodyweight and divide it by 2.2. The result will be your bodyweight in kilograms. You will then multiply this number by 1.3 if you are pregnant or active or 1.8 if you are very active and/or a weight lifter. That number would be a good amount of grams of protein to start with.  Your needs would of course change with weight loss, weight training, illness, etc.

Example for an active woman who weighs 200 pounds: 200 lbs / 2.2 = 90.9 – 90.9 x 1.8 = 163 grams of protein per day.

There are many ways vegetarians can get protein into their diets.  Protein isn’t just something that is important for bodybuilders. The average woman doesn’t consumer enough protein, and this can be especially difficult for those trying to go vegetarian or vegan while working out. Figure out how much protein you need for your body and try out some of these 6 vegetarian protein sources. You might just find that you feel better than ever and have increased energy.

Is Soy Really Bad For You?

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is soy badPeople have been eating products the come from soy beans, like soy milk and tofu for hundreds of years. That’s why it’s amazing to me that soy just may be one of the most controversial health foods in the world right now. Soy and products containing soy have become very popular in the US and are often toted as a healthy alternative to meat. Soy-based products such as infant formula are quite common and many food manufacturers use soy as a filler.

Despite soy being promoted as a healthy food, there are claims backed by studies that show that may not be all that it’s cracked up to be. There are also plenty of personal stories from people who claim to have suffered health issues from eating soy. However, there are also studies and stories that tote soy as a superfood, bringing many health benefits to those they eat it regularly.

So, what is the truth about soy? To reasonably decide whether soy is safe or not, it’s important to see the research for yourself and make your own informed decision.

Health Benefits of Eating Soy

Typically the health benefits surrounding soy are some or all of the following:

  • It reduces the risk of cancer
  • It reduces bad cholesterol
  • It alleviates symptoms of menopause
  • It improves cognitive functions
  • It improves bone health
  • It is a plant-based protein source and alternative to eating animal flesh

There are quite a few health organizations that fully support and recommend soy in the diets of everyone from infant to adult, men and women. Researchers have many theories on the health attributes of soy in the regular diet and have studies that support their belief.

In support of eating soy, the University of Maryland Medical Center has a reference article with all study references containing positive results. You may visit that reference by clicking here.

Health Concerns of Eating Soy

When it comes to health concerns of soy it is interesting to note that for nearly every health claim or study showing soy in a positive light, there is contradictory research. This is why soy can be such a controversial topic.

When it comes to soy and preventing cancer, there are various different studies showing the complete opposite effect. In a study by the British Colombia Cancer Agency, researchers found that major properties in soy can actually stimulate breast cancer cell growth. Another study by the Department of Food Science and Human Nutrition had similar findings. Studies on soy and other types of cancer found no increase or decrease in cancer cell growth at all.

As for soy and benefits on menopause symptoms like hot flashes, some studies don’t support this. The Department of Medicine at University of Minnesota is responsible one such study. The Columbia University included soy and soy products in a similar study but results were inconclusive.

There are a few other theories that soy can also:

  • Cause thyroid disorders
  • Stunt growth in children
  • Cause decreased fertility in men and women
  • Lead to early puberty in girls
  • Become toxic to the nervous system due to aluminum content

It is also important to point out that people can all have different reactions to soy in their diet. Similarly to milk and lactose-intolerance, certain people can have severe reactions from eating soy or soy-based products. These reactions can also occur in people who suddenly eat a very large amount of soy, something even pro-soy doctors and scientists advise against.

Keep this in mind: There are so many foods that we are told are bad for us these days, from wheat to milk to agave, that you could pick almost any food and there maybe some thought or research that says it’s bad for you

A Word About Fermented Soy

Fermented soy comes in the form of natto, miso, tofu and tempeh. In comparison to Asian countries, Americans eat very little fermented soy. Some believe this is why many Asian cultures don’t have the health issues Americans have with soy.

During the fermentation process of soy, healthy bacteria grows. Probiotics and these healthy bacteria are beneficial, similarly to how other fermented foods and beverages are. The fermentation also changes the soy’s structure in many ways so the body doesn’t respond to it in the same ways.

The Japanese and Chinese have far fewer cases cancer (breast and prostate, primarily) and some researchers came up with the theory that this is because of soy in the diet. While this hypothesis wasn’t exactly incorrect, following the traditional Asian diet that includes fermented soy was excluded. Studies are being done to determine the health benefits and/or concerns of fermented soy in the diet vs whole soy.

Should You Avoid Soy?

The decision whether to eat soy or not is up to you. Since the topic isn’t black and white it’s important to come up with an educated choice by researching the effects of soy. Until that time you can limit your soy intake if you have health concerns and focus on eating fermented soy products rather than whole soy. If you feel like you are having adverse reactions to the addition of soy in your diet, stop eating it and consult your doctor.  I personally don’t have any issues with drinking soy milk or eating tofu.  It’s a personal choice.

Morgan lost 53 pounds

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Weight Loss Transformation: Morgan lost 53 pounds. She was inspired by her mother’s weight loss success and wanting to walk across the stage at her graduation more fit and healthier. Here is what she shared with us about how she did it…

morgan before and after

My name is Morgan Donathan. I am s 26 year old from Nassau, Bahamas. The motivation for my weight loss came from my mother’s weight loss, along with my college graduation. I wanted to truly love and care for myself as I deserved to. I saw my mother lose and keep her weight off and it truly motivated me to want to do the same for myself.  This came along with the fact that, after longer than I expected, I would be walking across the graduation stage with my B.Sc. Psychology. In the beginning, I didn’t change anything with my eating, but I was working out 4 days a week doing Cardio Kick and Pilates. I then cut out a lot of carbs and sugars. I ate protein, mainly chicken breasts, vegetables/salads and I drank only water. I took  my sugars from the fruits I ate, which were strawberries, blueberries and grapefruits.

My starting weight was 224  pounds and I am currently 171 pounds at 5’6″ tall. This process took about a year and a half. If I can do it, so can you. It’s not easy and many, many days you’ll feel like giving up, not working out or eating comfort food.  However, the pay off for doing the things you need to do is so worth it. You will feel so much better and healthier. My Instagram is @morgiethemermaid.

Q&A: Plant Based Eating Twitter Chat with Tracye McQuirter, MPH

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 Giveaway!!! – We gave  away a signed copy of “By Any Greens Necessary” courtesy of Tracye McQuirter!

Book Winner: Nikki Williams

Thank you to everyone who entered the giveaway!

April Twitter Chat Q&A: On April 16th we hosted a Plant-based Eating Chat on Twitter (hashtag: #BWLW – @blackweightloss) with Special Guest Tracye McQuirter, MPH, Best-Selling Author of By Any Greens Necessary. (@byanygreens).  We wanted to make sure that everyone who couldn’t make it was able to read the content shared, check out the tweets below as a Q&A.

BWLW: Let’s start with the first question of the night – You are a long time Vegan. What led you to adopt a plant-based lifestyle?

Tracye McQuirter, MPH: It started with a Dick Gregory lecture in college that traced the path of a hamburger from a cow on a factory farm through the slaughterhouse process to a fast food restaurant to a clogged artery to a heart attack. That lecture led me to read everything I could about veganism, and eventually become vegan about a year later. There were definitely a lot of interesting twists and turns in that year, involving Nairobi, Kenya and Howard University, which I talk about in my book. But that lecture is what started it all. It’s now been about 30 years that I’ve been vegan and about 25 years that I’ve been teaching folks how to go vegan.

BWLW: Dick Gregory is a big inspiration for me. I think it is just amazing and inspiring that you’ve been a Vegan for that long.

Tracye McQuirter, MPH: Thanks and yes Dick Gregory is great! His book Cooking w Mother Nature in 1978 is a classic.

BWLW: What are the main benefits to adopting a plant-based diet when it comes to overall health?

Tracye McQuirter, MPH: Basically, you can make yourself virtually disease-proof and healthy for life.

BWLW: It’s amazing how many health success stories there are from people who’ve gone Vegan or Vegetarian. What are the main benefits to adopting a plant-based diet when it comes to weight loss?

Tracye McQuirter, MPH: Studies on this have shown that overweight people eating healthy vegan foods typically lose a pound a week, without exercising, but don’t let that keep you from working out! You can lose weight effortlessly because vegan foods are naturally low-fat & high-fiber, so you feel full & satisfied longer & eat less.

BWLW: You can’t out exercise a bad diet. Eating is 70-80% of the equation, if not more IMHO. Plant-Based eating makes sense.

Tracye McQuirter, MPH: LOL! Yes it makes good sense.

BWLW: What advice do you give to people who are interested in eating a plant-based diet? What are the main 3 things to know?

Tracye McQuirter, MPH: Great question. First, I always encourage people to start by adding better foods to their plate, rather than taking food away. So add more greens, whole grains, fresh fruit, nuts, and beans. Second, add smoothies to your morning routine, using berries, spinach or kale, banana, almond or rice milk, and nuts. Third, swap out animal ingredients for plant ingredients. For example, for butter you can use Earth Balance nondairy butter. And for cheese you can use Daiya nondairy cheese. And almost everyone knows about soy milk, rice milk or almond milk.

BWLW: I love to suggest green smoothies when people are trying Veganism or going Vegetarian. So delicious.

Tracye McQuirter, MPH: Yep, I drink them everyday! Another thing I want to add is that folks should relax and enjoy the transition to healthier foods. It’s going to be alright!

BWLW: We hear about all the pros of eating this way, are their any cons (social, digestion, low b-12, etc.)?

Tracye McQuirter, MPH: Well, Coke, potato chips, Oreo cookies, white rice, and white bread are all vegan, but they’re not healthful. So just because it’s vegan doesn’t mean it’s healthy. You want to focus on a whole foods plant-based diet. As for B-12, as it turns out, neither meat-eaters nor plant-eaters are getting enough B-12, unless they’re eating B-fortified foods or taking a supplement. And folks should know B12 comes from bacteria, not animals.

BWLW: One of the main questions that vegans get is “Where do you get your protein?” Why do you think that is?

Tracye McQuirter, MPH: That’s a result of advertising. The meat industry has us believing that meat equals protein. But it doesn’t. Protein is a nutrient that is found in animal foods AND in plant foods, and it’s healthier in plant foods. Here’s why…

Meat also contains unhealthful, artery-clogging cholesterol and saturated fat which can lead to our major chronic diseases. It’s healthiest to get protein from plant-based foods. It’s also where the animals get theirs.

BWLW: What are your favorite sources of protein and why?

Tracye McQuirter, MPH: Beans, nuts, fruit, vegetables & tempeh. Here’s a blog post I wrote about 10 sources of plant protein: bit.ly/1PUItmK

BWLW: What is your advice for keeping plant-based eating affordable?

Tracye McQuirter, MPH: Try to get your staples like brown rice, quinoa, beans, nuts, and spices from the bulk bin. Buy fresh fruit and veggies as much as possible. Things that come in packages are usually more expensive and less healthful.

BWLW: Question from @luv2teach08 What other supplements do you recommend when switching to a plant based diet?

Tracye McQuirter, MPH: I recommend that people get tested to see what nutrients they may be low in and eat or supplement accordingly.

BWLW: @Fabulousity89 was asking about fish. What are your thoughts?

Tracye McQuirter, MPH: I’d like to refer you to the fish chapter in my book which thoroughly explains why fish is not healthful. bit.ly/1HcZ15s

BWLW: Do we need to work more to encourage Afr-Amer to eat a plant-based diet….OR is it a myth that we don’t embrace this lifestyle?

Tracye McQuirter, MPH: African Americans are actually pioneers in the vegan movement. They’re more than 3 million black vegans and vegetarians. Also, most traditional West African countries from which we came are plant-based, eating more plant foods than animal foods. Check out this recent blog I wrote about it: bit.ly/1Hyv68e

BWLW: Awesome chat. I want to thank our Special Guest Tracye McQuirter, MPH, for sharing her wisdom with us tonight!

Tracye McQuirter, MPH: Thank you so much! I enjoyed it!

————–

Bonus: There were are few questions we didn’t get to during the chat.  Here is that info…

What tips do you have for people who face resistance or ridicule from friends and family?

My advice is to be easy and relaxed and confident in your decision to eat all or more vegan foods. Just ignore the comments or if you feel you must say something, you can just say something like, “I like being healthy, it feels great.” This is part of living life on your own terms and not to please other people. Inspire by example and suggest books and websites if they’d like to learn more.

Many people complain of increased gas and going to the bathroom more when they adopt a plant-based diet. Why is that?

Plant-based foods have fiber, which is essential in a healthy diet. Meat and dairy contain no fiber at all. When you start eating more fiber-rich foods it may take some time for your body to adjust–but it will adjust. But also remember, having gas is completely normal.

What do you say to people who are concerned about not having enough energy with a vegan lifestyle?

Be sure you’re eating a healthy, whole-food, balanced diet with plenty of whole grains, beans, nuts, and fresh fruits and vegetables. On the other hand, eating lots of refined and processed foods, like white rice, white pasta, white bread and high-sugar, high-fat, and low-fiber foods will wreak havoc on your blood sugar levels. You also may want to consult with a nutritionist to help you prepare a healthy meal plan.

Natalie lost 50 pounds

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Weight Loss Story of the Day: Natalie lost 50 pounds. Her wakeup call was being diagnosed with diabetes. She shared her before and after photos and some info on how she changed her lifestyle…

natalie before and after

My name is Natalie Burns. In 2013, I was diagnosed with type 2 diabetes and I decided that it was time to lose the weight. I started by eating more fresh vegetables and fruits. I also ate less carbs, more protein and began drinking plenty of water.  For exercise, I focused on getting in at least 30 minutes of exercise a day. Now, I walk for 30 minutes a day, 5 days a week. I completely had to change my lifestyle. My eating habits before being diagnosed with diabetes included plenty of candy, soft drinks, packaged foods and fried foods. My starting weight was 180 pounds and my current weight is 130 pounds. My height is 5’4″. It took me a year to lose the weight. The advice that I give to others about losing weight is, you can do it if you put your mind to it. Stay determined and focus. Lose the weight for yourself, not for others.

Simple Formula for Fat Loss: Protein, Carbs and Fiber

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Three major factors in a healthy diet are protein, carbs and fiber. People tend to be so focused on low fat, low carb or low sugar that they forget about these other very important components. Protein, carbs and fiber all affect weight loss and by understanding them can help you to make better food choices that will positively affect your health.

Each person is different!  There is no one size fits’ all guide to any of this, but I’m going to give you some suggestions to help you put together a mix of foods that works for you.

protein carbs fiber

How Protein Affects Weight Loss

Protein is extremely important when it comes to weight loss. To the uninformed, eating a lot of protein is just tied to gaining a lot of muscle mass but this isn’t the case.

Protein affects weight loss by boosting your metabolism. Studies have proven that diets with health protein spark and support fat loss. Protein is also essential for those leading active lifestyles as it is responsible for rebuilding muscle.

“One of the key researchers in this area, Donald Layman, Ph.D.6, from the University of Illinois, has published many papers on the subject.  He has found that the high protein, leucine rich diet, in combination with lower carbohydrates (150 grams or 600 calories per day) is effective to support weight loss, blood sugar metabolism, and a variety of factors that have an impact on cardiovascular health.

His research points out that during weight loss our bodies can easily lose muscle mass (and bone for that matter). Leucine has a direct signaling effect on muscle that prevents muscle loss during weight loss. This means that on a high protein diet, the weight that is lost is mostly fat, not muscle. Whereas on a high carbohydrate weight loss diet, much more muscle is lost.

Leucine directly communicates to insulin, instructing it to work efficiently in muscle. This not only helps preserve muscle mass, but also helps muscles use glucose as fuel, in turn supporting healthy insulin function.” – Wellness Resources

Vegetarians and vegans will need to eat alternative sources of protein since meat isn’t an option. Beans, lentils, soy products, vegetable gluten and some grains are very high in protein as are leafy greens. Regardless of whether you eat meat or not, if you find yourself struggling to eat enough protein, consider a high-quality protein shake. It is recommended to consume about ¾ of your ideal weight in grams of protein daily as a guide or you can check out a macro calculator, like iifym.com, to get an idea of how much protein you could be eating for weight loss.

  • Healthy Protein Options
    • Greek yogurt
    • Cheese (cow and goat)
    • Eggs
    • Milk
    • Whey
    • Fish
    • Fowl
    • Lean cut red meats
    • Beans and lentils
    • Meat-less/meat substitute products (Seitan, texturized vegetable protein, etc)
    • Soy and Tofu (yes, I know that many people believe that soy products are problematic, but many don’t believe that.  Do your own research.)
    • Leafy Dark Greens

How Carbs Affect Weight Loss

Carbs are quite a controversial subject when it comes to diets. Some people thrive and melt fat right off on high carb diets while others are equally successful on low carb diets. Either way you look at it, carbs are a very important part of your diet.

Carbohydrates are essentially the energy our body is fueled with. However, not all carbs are created equal. There are simple carbs and complex carbs. Simple carbs often come mainly from sugary foods and break down into insulin very quickly. The main source of these in the American diet are processed foods, like ice cream, candy and white bread. Complex carbs break down more slowly and also contain more nutrients, vitamins and minerals.  Examples are unbleached, whole wheat bread and various vegetables.  Bottomline: Simple carbs tend to cause people to gain weight because they break down quickly, spike insulin levels and if they are not burned off they are stored as fat in the body.  You can eat carbs and lose weight…but junk food carbs, white bread (and other bleached foods) and any highly processed carbs should be avoided as much as possible.  If you absolutely want to be able to indulge in these foods, you’ll need to use portion control/moderation or count macros.

Even if you choose to limit carbs from grains, be careful that you still consume enough carbs in the form of vegetables and fruits.

  • Healthy Carb Examples
    • Quinoa
    • Barley
    • Bulgar
    • Wheat berries
    • Whole wheat pasta
    • Brown rice
    • Sweet potato
    • Whole wheat, unbleached grain bread
    • Fruits (Worried about high sugar fruits? Check the Glycemic Index)
    • Veggies of all kinds

How Fiber Affects Weight Loss

Pretty much everyone knows fiber is important in digestion, but did you know it also affects weight loss?

Fiber is simply the part of a food that isn’t able to be digested. There are both soluble fibers and insoluble fibers. It is the insoluble fibers that help our digestive system, fight fat and also help lower cholesterol. Fiber is also important for a healthy heart since it lowers blood pressure by increasing blood flow.

Experts recommend that you eat between 30 and 40 grams of fiber on a daily basis. If you have a difficult time eating enough fiber or find you have digestive issues you may need to drink a natural fiber supplement. Visit your doctor if you are eating plenty of fiber but still have issues like constipation as you might have a health issue, like IBS.

  • Healthy Fiber Options
    • Grains and whole wheat foods
    • Oatmeal
    • Beans, peas and other legumes
    • Whole nuts
    • Leafy greens
    • Fruits and Veggies

A healthy diet is one that consists of healthy proteins, carbs, fiber and fats. Regardless of what particular diet you follow, base your meals around whole, REAL foods.  The less chemicals and processing, the better. Try to eat raw vegetables and fruit as often as possible and don’t be afraid of healthy fats. Organic produce and grass-fed meats are a little more expensive but are packed with nutrients and have higher levels of healthy carbs, protein and fiber.  Do what you can.  You can eat healthy in many situations.

If you are looking for a new diet, it is a good idea to consult your doctor or a dietician. Otherwise, use good judgment when reading books or using online resources. Be wary of diets that exclude major food groups or seem too good to be true as they often are. Not all diets work for every person so you may need to experiment a bit. Regardless of what way you chose to eat, protein, carbs and fiber should all be present at the recommend grams for daily consumption.

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What Are The Best Foods and Drinks to Have Before You Workout?

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pre-workout meal

Working out on an empty stomach can cause unneeded stress on your body but it also zaps your energy, preventing you from getting as successful of a workout as possible. Having a pre-workout meal that gives you the energy you need will help you achieve your fitness goals more quickly and ensure that your body doesn’t do more harm than good.

Powerful Combo – Complex Carbohydrates, Protein and Fats

Traditionally carbohydrates are our go-to source for energy, but adding some protein to the mix is important. Your pre-workout meal should give the body a boost of energy while also supplying the protein needed to repair the muscles that are going to be used. How much carbohydrate you need will of course depend on the exercise. Someone doing yoga will probably not need as much energy or protein as a runner training for a marathon or a body builder.

Carbohydrates are important in a healthy body but more and more research is starting to show that an ideal energy fuel is actually healthy fats. It’s a long-held myth that eating fat makes you fat. There are healthy fats that much be consumed to be at maximum health. Eating enough fat also ensure your workout burns stored fat in your body rather than precious muscle. The debate between fat vs carbs continue to rage on so it is wise to do your own research. Click this link to find a good starting place about fat as fuel.

Different Options for Healthy Pre-Workout Meals and Snacks

The following are a few different ideas for both meals and snacks that work well before a workout. This is just to give you an idea for what is useful as fuel for your body. If you follow a specific diet lifestyle you may need to tweak these a bit to work for you.

The pre-workout meal will consist of a carb and a fat/protein.

Complex Carbs

Small Meals

  • Granola
  • Quinoa
  • Brown rice
  • Couscous
  • Whole-wheat bread/tortilla
  • Rice cakes
  • Any other whole grains

Snacks

  • Various fruits
  • Whole-grain pretzels
  • Whole-grain crackers
  • Fruit and veggies juice
  • Diet-friendly power bars
  • Smoothies

Protein and Fat

Small Meals

  • Lean meat like chicken or turkey
  • Fish like salmon or tuna
  • Red meat like steak if you follow such a diet
  • Quinoa and buckwheat as well
  • Tofu
  • Mushrooms

Snacks

  • Cheese or cheese sticks
  • Nut butters
  • Peanut butter
  • Dairy like yogurt or milk
  • Soy or almond milk
  • Chia seeds
  • Nuts

As long as you have both a complex carb and a fat or protein, you should be fine. Putting together a pre-workout meal isn’t difficult. In fact, if you already eat a healthy breakfast (or whichever meal comes before your workout) you probably won’t even need to think twice about putting together something special.

How much should you eat? The amount of food will need to work with your overall calorie and nutrient goals.

A Word about Store-Bought Pre-Workout Drinks

There are many pre-workout drink mixes on the market that work very well for any fitness level. Most of these drinks are protein-based and also contain electrolytes to prepare your body for your impending workout. Some contain simulants, like caffeine.  There is an odd myth that pre-workout shakes or protein shakes are suitable only for male, body builders. This simply isn’t true. We all need protein and even though many companies aim their marketing at men, don’t let these put you off.

A good quality pre-workout protein drink shouldn’t ideally replace an entire meal but it does work perfectly as a snack or a meal substitute if you really can’t eat but have an empty stomach. Do some research into these drinks before purchasing. Many are full of sugars and unnatural chemicals you don’t need. Your current fitness level and the type of exercise you do will dictate what pre-workout drink will be most appropriate for you.

When to Eat Your Pre-Workout Meal

Aim to have your pre-workout meal at least 2 hours before your workout. At a minimum, between 1 and 2 hours before your workout you will want to have a quick snack an hour for a boost.

Hydration cannot be underestimated. Drink plenty of water with your meal as well as right before and after exercising. At least 16oz 1 hour before your workout and at least another 16oz on hand if your workout is longer than half an hour. If you’re planning on a really strenuous workout you may want to drink water with added electrolytes. Some people use caffeine to give them an energy boost but this isn’t necessary for the average person.  When it comes to supplements like that, it’s a matter of preference.

Though this article is about pre-workout meals, don’t forget to look into post-workout snacks. Post-workout meals are just as important and drastically help your body repair itself.  Bottomline, Eat the most healthy foods you can before and after workouts so that your workout efforts are not wasted.