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Lauren lost 55 pounds

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Weight Loss Transformation of the Day: Lauren lost 55 pounds. This petite mom wanted to feel good about herself again and be strong and healthy for her children. She lost the pounds with lots of self love, regular exercise and by embracing vegetarianism. Here is what she shared about her journey…

lauren weight loss story

My name is Lauren and I am 30 years old. My height is 5’3″ and my starting weight was 183 pounds.  I’ve lost 55 pounds and my current weight is 128 pounds. It’s taken me about eleven months to get to where I am today. I wanted to lose weight so that I could feel good about myself again and show my children what it’s like to be strong and healthy, in both body and spirit.

I decided to be the healthiest me that I can be, and in doing so I have become a vegetarian and am going to begin a journey of eliminating dairy as well. I stopped eating big portions, cut down on sugar and increased my protein. I also almost always cook my own food so that I can control how much salt, sugar, and oil are in my meals. Although I still struggle sometimes with using food an an emotional outlet, my relationship with myself and with my children has drastically improved.

I like to do cardio five days a week, and I do little HIIT workouts at home with my kids. I do five minutes at a time if I have to! I just know it’s important to get my heart rate up! I dabble in yoga as well.

Advice: I think that the most important thing is to not get discouraged with little bumps in the road. Life happens. When you have an addiction, every little step you take is a step in the right direction. Even if you crawl, at least you’re moving forward. I think challenging yourself to constantly be a better you is most important! Also, be kind to yourself. I believe that this is the part of my journey that I struggle with the most. Showing love to yourself every step of your journey and embracing your perfect imperfections helps you to treat yourself with more respect, encouraging healthy choices.

Belinda lost 65 pounds

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Featured weight loss success story: Belinda lost 65 pounds.  She embraced running, vegetarianism and juicing as part of her weight loss and health plan.  Here is what she shared with us:

“A few years before my before picture was taken, I visited my doctor for a regular check up and she said ” If you do not lose weight now, by age 40 you will be a diabetic.”  I heard her but I was not really listening.  My aha moment happened in a dressing room when I could not fit my normal size 14.  I broke down crying. The first thing I did when I got home that evening was get on the scale.  I was 205 pounds and standing at only 5’4″ tall.  OH MY GOD. I made up in my mind that I would not let that number on the scale control me and that I would begin to make life changing decisions and I did.  I started my journey in 2009.  I started walking a mile a day, then two miles, then three for a few months, then I added running. By 2011, I was running up to 3 miles a day, 5 days a week.  Then in 2012, I decided to become a vegetarian, so I have been eating a plant based diet along with drinking green smoothies. In 2013, I found out about juicing, so I bought the Jack Lalanne juicer.  Now, I drink at least two juices a day? My weight in the before photo was 205 pounds.  My current weight is 140 pounds. It took a few years for me to lose the weight slow and steady I would say. I was motivated to get healthy because I was tired of being tired. My advice to anyone that is struggling with losing weight is to join a support group or get a partner to commit to this life change with you. My motto: ‘Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip’ – Arnold H. Glasgow”

Belinda weight loss photos

Vegetarian Protein Myths: Does a Plant Based Diet Contain Enough Protein?

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veggiesFor years, dieticians, medical professionals, and the health conscious have insinuated that vegetarian and vegan diets are deficient in some way, mainly when it comes to protein intake. However, most of the hype surrounding vegetarianism and protein deficiencies can be attributed to our culture and not to any real medical research. You see, before the turn of the 20th century, most people did not eat a lot of meat and dairy products; they just couldn’t afford it and food was scarce. In the early and mid 1900s, though, nutrition experts started telling people that they needed well over 100 grams of protein a day for optimal health. The idea stuck, resulting in a population that eats too much protein.

Protein: How Our Body Uses It

There’s no doubt about it, protein plays a huge role in our metabolic processes. Your body uses the protein you consume to make specialized molecules – the building blocks of your body. Your body requires protein to make blood, build muscle, make new cells, and to maintain bones and organs.

When you consume protein, your digestive juices break it down into amino acids. There are approximately 22 amino acids that your body requires for optimal health. Your body can create around 13 of the required amino acids; you must consume the rest.

Your Body’s Protein Requirements

It’s estimated that the average American consumes twice the amount of protein that their body requires. According to the World Health Organization, protein requirements for individuals fall between 5- to 11-percent, depending on various factors (for example weight lifters and athletes may need more for their activities). If you eat too much protein, you can face serious health risks including kidney disease and kidney stones, cancer, and osteoporosis.

Can You Get Enough Protein from Vegetables?

Fruits, grains, and vegetables contain all the protein your body needs in order to function properly. Vegetables contain around 22-percent protein, whereas beans contain a whopping 28-percent. Even grains contain 13-percent protein. As you can see, most foods contain more protein than your body requires. In fact, every single plant food found on this planet contains more than 2.5-percent protein. So, no matter what you eat, you will consume enough protein.

In addition to the myth of protein deficiency among vegetarians and vegans, it has been said that those who do not eat meat must eat a wide variety of foods in order to consume the right types of proteins as plant proteins were thought to be less complete than meat proteins. To the contrary, research shows that vegetable proteins are complete proteins. There is no need to pick and choose certain vegetables in order to meet all your protein requirements.

The myths surrounding vegetarianism and veganism are entrenched in our social consciousness due to the fact that they have been passed from person to person for decades. If you take the time to do some research, though, you will see that most of plant foods you already eat contain more than enough protein to meet your body’s needs.

vegan protein sources

8 Tips for Going Vegan or Vegetarian

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I know that some of you may be considering going Vegan or Vegetarian, so I want to give some tips on transitioning to a plant-based lifestyle.

8 tips vegan vegetarianHow many excuses have you come up with for not going vegan or vegetarian? If you’re like many people, you have talked yourself out of it time and time again. Maybe you feel that eating a solely plant-based diet is just too difficult or that you won’t be able to eat out, socialize with friends, or enjoy the foods you love. For these reasons and more, people have either avoided veganism/vegetarianism altogether or given up after a short stint.

The truth is, though, that most people fail to plan, making their lifestyle switch more difficult than it needs to be. Follow these 8 tips to make your transition into the world of plant-based eating easier:

  1. Research –There’s no way you can go vegan or vegetarian without doing some research and planning. Browse online for recipes or buy a cookbook to learn a wide variety of vegan recipes. Research vitamins and nutrients as well.  What you find out will help you understand how this lifestyle change will benefit your overall health longterm.
  2. Plan – When you fail to plan, you plan to fail. Create menus and grocery lists to take the guesswork out of shopping and preparing meals. Purchase plenty of snacks to keep handy in case of cravings or unexpected hunger. Take some time to research restaurant menus too. When you know what you can order before you sit down, you will be less likely to stray.
  3. Take Small Steps – Instead of switching to a 100-percent vegan or vegetarian lifestyle instantly, make gradual changes. Start by preparing one vegan meal daily and add more vegetarian choices to your diet as you progress until you reach your goal.  You can also start by eliminating one type of meat or animal product each week.
  4. Eat Healthy Food – Even as a vegan or vegetarian, you can make unhealthy food choices. For example, many sugary junk foods are, for all intents and purposes, vegan. However, if you eat too much junk, you will be sluggish and tired. You may even gain weight and become less healthy than the former carnivorous you. Always choose healthy meal options and snacks.  Be conscious of what carbs and starches you are eating as well as processed foods and junk foods.

25 Ways That the Stars Keep the Pounds Off

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Celeb stars fat lossCelebrities face the same human dilemmas as the rest of us. Weight loss and fat loss are no exceptions.  We see their struggles played out in magazines and on television all the time.  While there seem to be a lot of fad diets that stars are connected to, there is some thing to be learned from their stories, even if it’s just a cautionary tale.  Following are 25 ways stars keep the pounds off:

  1. Fad Diets – As unhealthy as they are, fad diets and celebrities often go hand in hand. Unfortunately, whenever a celebrity endorses a fad diet, weight-loss hopefuls jump on board, resulting in health issues and very little to brag about. Don’t do it.
  2. Vegetarianism – Cutting out meat and/or all animal byproducts have helped many stars stay slim.  Consider trying it.
  3. Personal Trainers – While expensive, many stars employ personal trainers. Most health clubs offer this option for the less wealthy among us.
  4. Support – Support from family and friends is just as important to the rich and famous as it is to the rest of us.
  5. Low-Carb Diets – Saying no to or limiting carbs is a sure fire way to keep the pounds away.  Works for most people.
  6. Lifestyle Changes – Weight loss and maintaining a healthy weight require major lifestyle changes, which include eating healthy and exercising regularly.
  7. Gastric Bypass – Yes, a few stars have used invasive surgery as a means to shed unwanted pounds.  The deal with the same bias and health issues that many non-celebs deal with and many try to hide it.
  8. Pilates – This form of exercise, which uses the body’s own natural resistance is a favorite among celebrities.  Give it a try.
  9. Weight Watchers – Weight Watchers and other similar programs have snagged a few stars, many of whom have become spokespeople for their particular weight-loss program.  It is a time tested program.
  10. Cutting Out Junk – Yes, they are tempted by junk too. Saying no to sugary and processed foods is vital for weight loss.
  11. Nutritionist – Many stars consult with nutritionists and dieticians before choosing a meal plan.
  12. Personal Chef – While we all can’t afford one of these, personal chefs create and prepare recipes that help stars maintain their weight.
  13. Learning to Love Exercise – We all tend to find time for the things we love. Learning to love exercise is a great way to ensure that you always find time to do it.
  14. Write it Down – Writing down everything you eat in a food journal keeps you accountable and helps you spot patterns that might be sabotaging your diet.
  15. Set Goals – Even celebrities have to set goals and work toward them little by little.
  16. Online Coaching – As busy as they are, many stars have to go online to update their food journals and receive diet advice and coaching.
  17. Cleansing – Cleansing diets and products that remove toxins from the body are also popular.
  18. Eat More Often – Instead of eating a few large meals per day, stars often eat several smaller meals – ideally six smaller meals per day.
  19. Interval Training – Interval training combines short, intense bursts of specified training with longer, moderately-paced activities.
  20. Don’t Skip Meals – Skipping meals slows down your metabolism. Never skip meals and always eat breakfast.
  21. Work Out in the Morning – As the day progresses, it gets harder to find time to exercise and easier to find excuses to get out of it. Stars get up early and exercise before doing anything else.
  22. Sleep – People who get too much sleep and those who don’t get enough often weigh more than people who sleep an average of 7 to 9 hours per night.
  23. Manage Stress – Stars manage stress with relaxing activities such as yoga, meditation, and grounding.
  24. Drink Water – Your body often identifies thirst as hunger. Drink plenty of water to stay hydrated and curb cravings.
  25. Snacking – Celebrities keep healthy snacks such as nuts, fruits, and raw vegetables handy in case hunger strikes.