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6 Thanksgiving Desserts for Dieters

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The holidays are a time when you want to indulge and have fun but if you are on a weight loss journey that can be difficult when it comes to eating.  There is so much temptation around, but you don’t have to give in and eat something that will be a step off the healthy eating wagon. Here are 6 dessert ideas that you can make and give yourself a healthy, regret-free treat during the Thanksgiving season.

CorePower Pumpkin Mousse
Photo: CorePower

1. FitFork recently did a guest post for CorePower protein powder and created an awesome recipe for CorePower Pumpkin Mousse.

2. Eating Well’s Indoor Smores are just 98 calories per serving.

3. Missing your aunt’s peach cobbler?  Check out this low fat version of the classic posted by a Spark People member.

4. Check out FitDay for a Frozen Pumpkin Mousse Pie recipe that you can make and take to your holiday gatherings to share the low cal love.  279 calories per serving.

5. Taste of Home’s Mock Strawberry Cheesecake Tart clocks in at 137 calories per serving, but gives you that great cheesecake taste.

6. Yahoo posted an awesome Raw Vegan Apple Pie recipe.  Perfect for all my vegans and vegetarians who want to share a treat that everyone will love.

Looking for more ideas for eating healthy during the holidays? You will find tons of recipes on Pinterest.

The HCG Diet: What Is It and How Does It Work?

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HCG diet planHave you ever heard of HCG or the HCG diet?  It’s been one of the top diet crazes around in the last few years and some people swear by it.  Others think it could cause health issues or that it’s just a fad.  I thought that I’d give you some background info so that you can make your own choice.

What is HCG?  HCG, the abbreviation for human chorionic gonadotropin, is actually found in a woman’s urine during pregnancy. When this was discovered in 1927, it started the journey to the first modern pregnancy tests. To this day, pregnancy tests still use HCG as a determining factor for pregnancy.

But there was something else really interesting about HCG that was discovered as well. Apparently, the substance makes sure that developing fetuses get exactly what they need to grow, no matter what mom has been eating or how much mom eats. The HCG is produced early in the cycle. The fact that women gain weight in areas like the thighs, buttocks, and stomach is impacted by HCG. Once pregnant, these fatty areas make HCG and get it to the baby; that way, if a woman doesn’t get the food she needs during pregnancy, the fat in her body makes sure that the baby is fed properly. HCG levels peak at 14 weeks of pregnancy. It also helps with genital development within the womb as well.

So how in the world does this even relate to a diet and losing weight? About a decade later, a doctor was doing research on the use of HCG in boys who were having issues with hormone imbalance in adolescence. This doctor, A.T.W Simeons, noticed that these boys were losing weight by eating much less and without struggling with hunger. This made him have an interest in using HCG as a diet aid, and in the 1950’s he published a paper talking about its uses; he even developed a regimen to use alongside HCG injections.

Here’s what a typical 26 day cycle of the HCG diet looks like.

  • 23 of the days require daily HCG doses, either with drops or injections.
  • Calories are reduced to 500 calories per day after the third day of HCG doses.
  • Your diet needs to be high in protein, low in starches, carbohydrates, and high fat foods.
  • Diary, sugar, and alcohol are not permitted while on the HCG diet; if you “cheat” on the diet, you need to fast for 24 hours by drinking water and eating six apples, nothing more.

Sometimes, the HCG diet lasts up to 43 days (with 40 daily injections or drop doses), but the treatment will cease after a patient has lost 40 pounds before the agreed on time has passed. The last three days of the cycle are without injections so that the HCG is totally extracted from the body before a normal diet is started again. The diet can last no longer than 40 days, because there seems to be some sort of immunity to the drug that develops after that period of time.  So, basically, your body is able to deal with the super low calories because of the affects of the HCG.  Super low calories for 30-40 days…you lose weight (That’s in most cases.  Not a given or fact because each person is unique).

As you could imagine, there are a number of people who are opposed to the HCG diet for a number of different reasons. First off, the hormone can cause a number of different issues, including headaches, blood clots, constipation, depression, and breast enlargement. Women on the HCG diet have complained about feeling like they are pregnant (which seems like an obvious side effect, since it only occurs naturally during pregnancy). There are a number of issues that can come from that as well.

Another, obviously, dangerous part of the HCG diet is that ridiculously low calorie intake. 500 calories does almost nothing for your body. Even if you are trying to lose weight, it is recommended that you eat somewhere between 1,200 and 1,500 calories a day minimum and 1,500 to 1800 minimum if your are exercising. 500 calories doesn’t even touch that. So obviously, you really don’t have the ability to do anything strenuous in terms of working out because you’ll have no energy to do it with. Another issue is that, after restricting your calories that much, you’re likely to gain weight back more quickly when you resume normal eating. Recently, I’ve seen more Homeopathic HCG plans with 1000 calories as the suggested calories per day, which is much better but still very low if you are exercising.

Ultimately, you have to weigh the pros and cons and make your own decision.

Note: The FDA has banned over the counter Real HCG products marketed as weight loss aids and they are illegal.  You shouldn’t be able to find much on the market with real HCG in it right now, therefore the herbs, ingredients, etc in these products varies.  You have to be very careful because you could be allergic to the ingredients or they could be harmful to you. The bottom-line is that the “HCG” drops or shots could be harmless for you but harmful for someone else and vice versa…like any diet pill or aid.  BE CAREFUL! If you decide to try a plan like this, talk with your doctor first.

Dr. Oz Show – Weight-Loss Controversy: HCG Diet, Pt 1.

Does the HCG diet work — and is it safe?

 

5 Superfoods That You Should Be Eating

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Superfoods have been in the news lately and can be found listed in many diet plans. The obvious conclusion from their nickname is that these foods can somehow provide more nutritional benefits than the average fruit or vegetable. What makes something a “superfood” isn’t that it contains an unusually high level of any one beneficial nutrient, but that is contains a combination of vitamins, minerals, nutrients, proteins or fibers that allow it to work independently of other foods to provide the body with nutrition. Many foods that may contain one of more beneficial elements require an additional food of a different type to be consumed at the same time in order for the body to be able to use what is eaten.

superfoodsHere are 5 top superfoods that can fit into most ways of eating (except some low carb plans), including vegan or vegetarian. Each of them offers a high powered source of balanced nutrition that can help your body repair and sustain its health.

Sweet Potato

Sweet potatoes are not only rich in fiber, nutrients, vitamins and minerals but they are versatile. You can make them into fries, bake them, make dessert with them and serve them boiled. Their distinctive and slight sweet flavor tends to discourage the usual assault of salt, butter and creams that undo many a healthy foods potential.

Blueberries

Blueberries typically are usually on the superfood list, not because they are better than other types of berries, but because they are generally easier to find in a store. Like all berries, blueberries are rich in phytochemicals, vitamins and soluble fiber. Soluble fiber is what gives you that full feeling and is also the type of fiber the body needs to promote healthy digestive functioning. There have been many studies done that suggest a strong link between phytochemicals and cognitive functioning. Blueberries are easy to add to the diet to replace sugars and sweeteners on morning cereals and as a treat at the end of the day instead of a caloric and sugary dessert.

5 Benefits of Eating Avocados

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The poor avocado would have motion sickness from the way it gets thrown high up on the “must eat” list and then kicked back down the ladder to the bottom with a bunch of foods to avoid. It’s back again, this time being touted as a “superfood” and it may just have found a niche to settle in and call home. There are numerous benefits that come from making avocado a part of your daily diet, including promoting weight loss. That is something pretty spectacular for a high calorie and high fat fruit. The reality is that many people who have dismissed the avocado for its calorie and fat content haven’t understood the nutritional nature of that content at all. Here are 5 benefits of eating avocado that will convince you to add it to your diet.

avocadoBenefit #1 – It is loaded with healthy fats

The average medium size avocado contains about 14.4 grams of fat. These are all the healthy fats that your body needs to function at its best. The avocado contains oleic acids and Omega-3 fats that are necessary to promoting good heart health. The other fat varieties contained in the fruit benefit the collagen and elasticin production of the skin and provide the right kind of fuel to assist your brain in maintaining cognitive functioning.

Benefit #2 – It is a rich source of protein

While many fruits and vegetables offer high protein levels, the avocado is considered a rich source because it contains something else that is necessary for your body to be able to use the protein – fiber. Along with that fiber, the avocado contains all of the amino acid building blocks that the body requires to synthesize protein. Without the fiber and amino acids, you can’t do anything with the protein you consume. This is why adding avocado to your diet if you are a vegan or vegetarian is essential, it is one of the best non-animal sources of protein around.

Benefit #3 – All that Vitamin E

Avocado is loaded with vitamin E. This is the essential vitamin for protecting the skin. It helps the skin’s cells to resist damage from the sun and helps to maintain firmness and elasticity which leads to a more youthful appearance. The vitamin E can be obtained from the avocado by consuming it or by applying the pulped fruit to your skin. It is most effective when consumed as the surface of the skin is only moisturized, but not repaired by the avocado pulp.

Benefit #4 – A good source of potassium

When we think of potassium we tend to think of foot cramps and bananas. Potassium is one of the most essential minerals in the body. A deficiency in potassium will not only lead to muscle cramps, but it can also trigger a cardiac incident, kidney failure and other dysfunctions of the major organs. By adding avocado to your regular diet, you will consume more potassium then you would get from bananas. Considering all the other benefits that the avocado offers as well, it is a better choice too.

Benefit #5 – Lutein

Avocados provide an important source of lutein for your body that is easily used. Lutein is most often associated with promoting eye health and it is also being investigated as a supplement that may help protect against certain cancers of the colon and breast. While the studies concerning cancer prevention are inconclusive, the studies concerning how lutein protects the eye are conclusive. Maintaining sufficient lutein levels helps to prevent age-related macular degeneration. This is most often caused from simple sun damage to the eye and consuming avocados can boost your lutein levels.

The Avocado Tricks

There are two tricks to adding avocado to your diet successfully. The first is to keep it on your counter or in a paper bag in the pantry after your purchase it for a few days before using it. Avocado ripens once it is picked and placing it in the refrigerator will slow down the ripening process. The second trick is to be mindful of what you eat the avocado with. It is a high calorie food that can hit as much as 340 quality calories per fruit, make sure you are eating it with low calorie foods so you don’t overwhelm the benefits of the avocado with too many calories or chemicals in the meal.

Meka lost 59 pounds

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Today’s featured weight loss success story: Meka lost 59 pounds and has shared her journey on Instagram.  She lost weight to improve her health and be there for her family.  Here is what she shared about losing the pounds:

Meka weight loss photos

“My motivation to lose weight was for my health and my family. I started at at 209 pounds.  My weight held me down and had me in a slump for awhile.  I changed my eating habits by giving up processed foods and focusing on eating protein and veggies. My workout routine: I go hard on my cardio days and I walk or run 3-4 miles. I also lift weights.

My current weight is 150 pounds. My before photo is about 4 months into my weight loss journey.  It has taken me over a year to get where I am today, and I’m not done yet.  Toning and tightening up my body is my main priority right now.  My advice to others is to take baby steps and set up realistic goals. Many times we set up goals that are not attainable in one month.  We have to be real when it comes to weight loss.  It’s a slow and steady process, not something that happens over night! I will be 40 years old next year, and I WILL be in the BEST shape of my LIFE!  Follow me on Instagram: mekagetfit LETS get fit together!”

Follow BWLW on Instagram: blackwomenlosingweight

6 Tips for Starting a Vegan Diet

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If you have decided to start a vegan diet then you are in good company. Many people are adopting the vegan lifestyle for health and ethical reasons. Here are 6 tips for starting a vegan diet to help you get the most benefit from your choice.

vegan diet tipsTip #1 – Plan meals ahead of time

Keeping a vegan diet takes effort. By the middle of the work week, you may not be up to the effort anymore and it becomes easier to make the wrong choices. You can prevent this by planning out your meals ahead of time and organizing your food so grabbing the right thing to eat is easy. Also, always make sure to have a snack with you of fruit, nuts or whole grains to help tide you over when hunger strikes.

Tip #2 – Up your B12

Vegans have a smaller percentage of B12 deficiencies than vegetarians; possibly because of the dietary on green, leafy vegetables but even being low on B12 can seriously impact your health. B12 is a soluble vitamin, which means our bodies do not store it. What is not immediately used is filtered out. It is essential that you add a B12 supplement to your diet to avoid developing a deficiency in this vitamin. A B12 deficiency can cause serious problems and even lead to thinking disorders, neurological problems, mood disorders and fatigue.

Tip #3 – Don’t assume meatless means healthy

Many vegans assume that if there is no meat in a dish, then the dish must be healthy. A lack of animal or fish protein in a dish doesn’t imply a healthier food; it just means that something else has been used to supply the body with something that will be taken in as filling. In many instances, bleached  flour, trans fats, other benefit-less fillers are used to create a dish that is filling, but has little nutritional value. Always make sure to know what is in the dish and to make sure that the rest of your plate has a balanced serving of other foods to maintain a healthy diet.  Read food labels and do research online.

Tip #4 – Be consumer smart

Being vegan isn’t just a healthier choice for many; it is also a booming marketing demographic for food and clothing producers. The label of ‘vegan’ attached to any item often comes with an associated higher price than its non-vegan counterpart. As a smart consumer, it is important that you remember that there are no regulations about who can and cannot use the term vegan on a label. Only recently have food packaging laws been changed to clearly define what can be labeled organic and many people are shocked to discover what they though was a healthy and organic product, only contained one organic ingredient amid many chemicals, steroid and genetically altered ingredients. Be careful when buying that you don’t believe the hype. Take the time to read all of the ingredients and do your homework.

Tip #5 – Look at restaurant menus before you go out

More and more restaurants are accommodating vegetarians, vegans and those with gluten intolerance. While some restaurants will highlight on the menu which dishes are prepared to common vegan standards, some will only list this information online. Planning ahead for what you are going to order before you get to the restaurant has more benefits than just allowing you to stick to your dietary guidelines. If you already know what you can and cannot eat and have an idea of what you will order, it can make dining out more comfortable with friends and family who may not completely understand the vegan restrictions.

Tip #6 – Find vegan sources of protein and calcium

Many of the studies done on the impact of a vegan diet on health have reported low bone density in long term vegans and a protein deficiency in the diet. This has been attributed to a commiserate low calcium intake. Protein deficiencies in the diet can contribute to lethargy, depression and other issues. This doesn’t mean that a vegan diet promotes these deficiencies; it does mean that many vegans are not following a diet that provides for vegan sources of adequate amounts of protein and calcium. Some common sources of calcium include green leafy vegetables; calcium fortified or set soy products, beans, fruits and grains.  You can find protein in things like faux meats, soy, nuts, leafy greens, beans and vegan protein powders. The recommended daily allowance of calcium for an adult is set at 1000 mcg a day. Protein needs will vary according to the individual.

6 Things That Bodybuilders Can Teach Us About Weight Loss

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bodybuilders bodybuildingLosing weight is a huge undertaking and it can be really intimidating to go through on your own. There are lots of things that you may feel like you need to learn in order to reach your goals in a reasonable amount of time. If you are trying to lose weight, I suggest that you get some advice from a source that you may not expect – bodybuilders. There are a number of things that we can learn about health, fitness, and weight loss from our bodybuilding friends, but we’re going to focus on six of them in this article.

1. We should do more to understand the role of macronutrients. Most people haven’t even heard of macronutrients, let alone understand their role in the weight loss puzzle. In general, macronutrients are the large categories of nutrients that we need in order to survive. The three macronutrients are fats, proteins, and carbohydrates, and each of them plays a different role in the vital functions of the body, such as the regulation of hormones and insulin. Some people make the mistake of eliminating one or more of the macronutrients in their weight loss program, when you actually need a certain amount of each in order to lose weight properly.  Here is more info from bodybuilding.com on using a 30/30/40 ratio of fats, proteins and carbs to lose fat and build muscle.

2. Muscle has the ability to burn fat. How does this work? Well, first, it has been proven that the natural amount of calories that the body burns to maintain muscle is more than the amount of calories needed to maintain fat. So, as the amount of muscle in your body increases, the more calories that your body is burning and the more fat goes away. Metabolism increases, and therefore, you have the ability to burn fat. However, unless you are focusing on eating right and exercising properly, the amount is negligible; it requires that you to put in some effort on your end.  If you are eating way too many calories and not working to maintain the muscle…you won’t see any benefits.

3. A deep, real commitment bears results. This is probably the most important thing that those who are trying to lose weight can learn from those who enjoy bodybuilding. People have very toned bodies and ripped abs only get to that point because they are committed to what they are doing. That’s how weight loss works too; it involves a commitment to drop the weight, and if that commitment is real and consistent, you will see results.

Continued on next page

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

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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

The Health Benefits of Bee Pollen

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bee pollenI love bee pollen.  I use it in my green smoothies all the time.  Bee pollen has one of the most complex nutritional profiles around, making it one of the strongest of the so-called “Superfoods.” Bee pollen has a unique combination of high powered vitamins, minerals and proteins that make it an excellent supplement to your diet to boost your immune system and support your body’s natural rejuvenation process. It also has several other properties that make the health benefits of bee pollen a worthwhile consideration for adding to your skin care routine.

There is one caution though; people who are allergic to bee stings should not take bee pollen without first consulting their allergist. “A rare but serious allergic reaction to bee pollen can cause drastic blood pressure changes, along with life-threatening complications.” Consult your doctor before using bee pollen. (more info on risks)

Is it honey?

Bee pollen is not honey. It is formed by the pollen of the flowers becoming granulated in the sticky coating on a bee’s leg. As they fly from flower to flower, they accumulate this coating of pollen before returning to the hive. The pollen is then used to feed the young in the hive. Bee pollen is how bees collect the raw ingredients that are then converted into honey.

Is it the same as Royal Jelly?

Bee pollen is not the same as Royal Jelly, another bee product that has amazing health benefits. There is a bit of controversy over the use of Royal Jelly because of the way it is gathered. With bee pollen, the substance is on the outside of the bee’s legs, and gathering it from the bee causes the bee no harm or stress. Royal Jelly is secreted by the bee as a special, high powered nutrient for their young. In order to harvest Royal Jelly, the bee is subjected to intense physical stress. For many people, this makes Royal Jelly an unethical product to use for health and beauty needs. It is also why there is such a large price difference between the pollen and the jelly.

How is Bee Pollen used?

Bee pollen is most often found in an oral supplement form. Taken daily, it provides you with a high dose of vitamins A, B, C, D, E, and K, folic acid, calcium, potassium, iron, zinc, magnesium, selenium, protein and several amino acids. It can also be used as an ingredient in a topical gel or balm. It can appear in many different colors, being influenced by the season and type of flowers the bees have gathered the pollen from.

Why should I take it?

There is enough anecdotal evidence to suggest that taking a regular bee pollen supplement can help reduce cholesterol levels, increase your energy and promote good blood sugar stabilization. It is also being seen as a stress reducing supplement and mood enhancer as the vitamins B, D and E all help with mood stabilization. The high protein, amino acid and potassium in the bee pollen help the body’s cells to naturally repair themselves as well.

As a topical salve, the same unique vitamins, minerals, proteins and amino acids can also help to rejuvenate the skin, hair and nails as well. People swear by bee pollen to return shine to hair and to reduce brittle nails.

Bee Pollen and Allergies

As mentioned at the beginning, people who are allergic to bee stings shouldn’t take bee pollen without consulting their allergist. If you are not sure if you are allergic to bees, ask your doctor or take a very small does while having an Epi pen or allergy medicine on hand to handle any potential reactions.

With the warnings out of the way, what may surprise you is that the allergist may prescribe small doses of bee pollen to you if you are allergic to bee stings. Over the course of treatment, the dosage will increase. In some cases, this exposure to bee pollen can help to reduce the severity of an allergic reaction to a bee sting because the body gets the time it needs to build the immune systems resistance to the substance.

For people with seasonal allergies, the same reasoning applies. When we say that the “pollen count is high” it would be more accurate to say that the “bee pollen count is too high.” Consistent exposure to small doses of bee pollen can often reduce the effect of seasonal allergies.

The Benefits of Chia Seeds

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chia seedsMost of us know the Chia seeds from the holiday commercials about Chia pets, or maybe you have experimented with the Chia herb gardens. What more and more people are starting to realize is that the Chia seed can bring an enormous benefit to their lives as a part of their diet. Over the past 30 years, anecdotal evidence has shown how the effects of consumption can help with a wide range of ailments from high blood pressure to diabetes and be an important part of maintaining a healthy weight. Scientists are beginning to examine these little seeds much more closely.

Side note:  I LOVE them in my green smoothies!! 

What is Chia?

Chia seeds are native to Mexico and come from a small flowering plant. The seeds are mostly brown or black in color, although they can also sometimes be white, and have no noticeable flavor. They can be added raw as a topping to food, or cooked into dishes. There is no recommended daily amount of Chia seeds to consume, however most people who advocate Chia recommend about a 2 tablespoons a day (dry) taken as a part of your meal or as a tea. It is important to remember to drink 8 ounces of water with your Chia if you are taking it dry because of its high fiber content.

Weight Loss

Chia seeds have shown to be beneficial in helping with weight loss for several reasons. They have a high nutritional profile, are high in protein and fiber. All of this combines to help you feel full faster. What makes Chia choice than other food supplements for dieting is while it makes you feel full faster, reducing your need and desire to eat more; you are not sacrificing your nutritional needs. With many protein or fiber rich meal replacements, the nutritional profile is low meaning you are getting full, but not getting any of the important minerals and amino acids that your body needs to stay healthy.

Heart Health

The effect that Chia seeds have in regulating blood pressure was first noticed alongside the effects that were appearing in stabilizing blood sugar levels in research. It is thought that the components of Chia that make it so effective in helping with weight loss have a companion effect of strengthening the bodies circulatory and digestive systems which then leads to increased heart health through lowering cholesterol and regulating insulin.