Tuesday, December 8, 2009

We're I've Been

Hi everyone! Yes, I know, i've been slack as all get out on updating this blog. But since the new year is coming..its time to get back in gear! So i'm going to update this blog a few times a week so my monthly updates won't seem so overwhelming.

I did however, take a great vacation to Europe that was absolutely beautiful! Three countries and 11 cities...all in 10 days. Im tired, but glad I went.

Wednesday, August 19, 2009

Busy College Students Take on Weight Loss

Shae is a junior at Stephen F. Austin State University, majoring in Psychology and minoring in Biology aspiring to become an M.D. in Gynecology. She loves dancing, reading, and hair. Below is my interview with Shae about her journey.

BWWO: Shae, Congrats on your weight loss. What an accomplishment to lose 75 lbs! Not only did you avoid the "freshman 15" but lost more on top of that! At what point did you get serious about your overall health?

Shae: I became serious about my overall health last September when I realized I got up to 230lbs. I've always been a "big girl" but being at the weight made me morbidly obese for my 5'3 frame. I was in total denial because I've always been active (I'm actually a dancer) but my eating habits just weren't up to par. It was definitely time to make changes!

BWWO: As a college student, do take advantage of gym at your university? Do you find it more motivating to workout with your friends or group classes or just by yourself?

Shae: Of course, I do. The gym on my campus is absolutely amazing, they have EVERYTHING! But if there's one thing I've learned about motivation in weight loss and exercising, is I have to motivate myself because the friends will bail out, lol.

BWWO: What are some of things you do in the form of exercise? What types of cardio and strength training activities do you enjoy most?

Shae: I love to do kickboxing, dancing, and HIIT training for my cardio. For strength training, I use a lot of elements that I learned from this class offered at my university's gym called Body Sculpt, which includes training involving free weights, resistance bands, and the bosu ball.

BWWO: What has given you the most success? Counting calories, carbs, grams of fat or just portion control?

Shae: I would have to say portion control is the key. However, I do pay attention to the labels to get an idea of the calories, carbs, sodium and fat I'm taking in.

BWWO: Hair, yes I gotta ask you about your hair! What styles are currently wearing and how do you maintain it with your workout schedule?

Shae: Well I just took down my kinky twists...so I am wearing a twist out for now. I am a natural so I do love the freedom of sweating (I sweat a lot in my head) without having to worry about my edges. I like to alternate between weaves, wigs, and twists.

: What are your next fitness goals?

Shae: My next fitness goal will consist of mostly maintaining and toning. I love my size now but I still have some problem areas that I want to get into check (lower tummy and triceps)

BWWO: Cheating. Yes, we ALL do it. How do you handled your cravings for unhealthy foods and still get back on track? I remember when I was in college, somebody was always ordering pizza at 2am in the morning. lol...

Shae: I hear that, my roommates LOVE to bake and order take out all the time and that's when I have to lock myself in the room! In order to keep myself in check, I do have a cheat day. This day is essential in helping me stay on track and I don't feel so deprived. However, but once you get in the habit of eating healthier you really don't crave the junk as much.

BWWO: Motivation. What motivates you to live a healthier lifestyle? Or to even get through a workout. You know sometimes, its a struggle to even get to the gym. We gotta get focus for today's battle and think about the war tomorrow. lol...

Shae: What motivates me to live a healthier lifestyle is thinking about how much better off I'm going to be in the future. I look at some of the older members in my family who are suffering from diabetes, hypertension, etc, all the medication they're taking, and how they constantly express how they don't feel well. I don't want to be like that when I'm that age. It also helps that I can go into a store and fit the clothes LOL. But it is a struggle sometimes, but I always focus on the future benefits I'm going to get as a result of my hard work

BWWO: I always strive to keep my blog as real as possible. Setbacks and weight loss stalls are apart of EVERYONE'S journey. We are real women, with real lives. We have issues, take vacations and eat sinfully delicious food, and sometimes just get in a rut. Looking back, what did you learn during those times that may help us?

Shae: Well I'm still learning how to deal with stalls, stress, and life in general. What I've learned so far is if you mess up, its ok, everyone gets discouraged. I just dust myself off and try again...LOL. The true test is whether we decide to keep pushing forward. I've also learned that confidence is important. It starts from within. I just started looking in the mirror every morning before I get ready for my day and tell myself that I AM beautiful inside and out and that I am worthy. By reciting this every morning I began to believe and internalize it. Building my self -esteem and confidence also played a huge role in helping me keep going on with this journey.

: What some tips or things you would like to share with other ladies who are at the same point in their lives and wanting to make a change?

Shae: 1)Change starts from within. Getting fit and healthier is 40% physical and 60% mental. 2) Sitting around talking about how you want to get fit and fine with no action is a waste of time. I cannot stress this enough 3) Diets are temporary and you have to realize true weight loss is a journey, it takes time, and it will be a bumpy ride. 4) Begin slowly, for example try drinking water with every meal instead of juices or sodas for one week and build from that. You don't want to jump in head first because you will feel deprived and ultimately relapse.

Check out Shae’s transformation!

The EPIC FAIL of Pure Protein Shakes.

Recently, Pure Protein released a protein shake. Initially, I couldn’t wait to try it because their Pure Protein bars are DELICIOUS! Seriously, ladies those bars are really good and filling…and I will say that for ALL of their flavors. I keep one in my purse on standby just in case I get a hungry while out running errands. Anywho…so I’m in Target and see the shakes. Price wise, there along the same as Muscle Milk but come in a soda can instead of a juice box style. My excitement grows as I see that its high in protein but low in sugar and carbs. To be fair in my comparison, I let the shakes chill before I tried them. It tasted like liquid baby powder! I could not believe it. I had some blain shakes before but this took the cake. Sorry ladies, but I can’t even give this 1 star. I only tried to the Chocolate, maybe the other flavors are better but in my opinion, if you can’t the basic chocolate right, I’ll pass on the others.

Indoor Home Workouts for the Summer

It’s HOT HOT HOT in the summer, so many of us are opting to workout indoors. Here is a new workout that I personally enjoy and have rotated throughout my regime.
Cathe Friedrich! Cathe has been making fitness videos for a long time and most people know her from Fit TV, a cable network channel.

Cathe is NO joke. Her workouts are intense and she wastes no time getting the job done. Originally, I wasn’t too thrilled with trying her out because of amount of equipment that used in the videos. But I decided that instead of buyer everything, only purchase a few items like a set of dumbbells and the stability ball then, improvise with the rest. So far, it’s worked fine and I’ve see noticeable results. However, what I do love about Cathe is her commitment to strength training for women. Cathe has DVDs that cater to all fitness levels when it comes to weight lifting. She also has some vids that longer than your standard 40 minute workouts. So if you’re looking for something more challenging as far as cardio routines…Cathe’s your girl.

You can find Cathe’s DVD at her website.

New Gear!

Here is some “recession friendly” workout gear I found while in Wal-Mart recently. The shirts come in a variety of colors and the pants are in black and grey. The shirt is only $5.00 and the pants for $11.00 (in stores and online)! $16 for a complete outfit, you can’t beat it! I love these and they are very comfortable. There is a pro and con though. The pro: the shirts do not shrink when they are washed. So they never lose their shape! The con: the pants do not have a drawstring. I’ve found that while running on the treadmill, I have an mp3 player clipped to my pants which causes the waist band to slide down. So maybe I should have went a size down or start clipping my mp3 player to my arm. Idk....

For those of you who prefer working out outdoors, Danskin also offer shorts and Capri as well.

Here’s something a little pricier for those of you who don’t mind a little splurge from Athleta, a new sportswear store from Gap, Inc family that is know for Gap and Old Navy stores.

Plus Sizes ladies. Here is something from Lane Bryant. The great thing about LB active wear is that is durable enough to wear while working out and also out when running errands. You can’t tell me that embroidery isn’t sassy! You'll be too cute walking the dogs in this outfit!

I must give credit to LB on the quality of there active wear garments. They run true to size and will stand the test of time. They do not shrink in the washer or dryer.

What’s in your TV dinner?

What’s in your TV dinner?

I recently found this article in BlackDoctor.org breaking down the ingredients in frozen foods. Now, I’ll be the first to admit, when I first started on my weight loss journey I did use frozen meals SOLELY for 2 reasons, portion control and I though these foods were seemingly healthier for me. Now, I know much better I only get eat about 10% of processed foods. The 10% mainly comes from sugar free desserts that I like to indulge in. :)

(BlackDoctor.org) -- Have you ever looked at the ingredients that appear on the back of your frozen dinner? Looks more like the components of a chemistry project than a nutritious meal, huh? Ever wonder why so many bizarre additives are in a Salisbury steak? Well, for one, they enable your microwave to transform an icy block into something that looks, smells, and tastes relatively similar to fresh food. Some also ensure that a box of spaghetti and meatballs always tastes the same, whether it was made in Nebraska or North Carolina.

While some ingredients sound scary, they've all been deemed safe to eat by the FDA, to find out exactly what we're eating, we asked a panel of experts to analyze a typical meal of chicken parmesan with a side of broccoli and baked apples for dessert. You'll be as shocked as we were to discover that a few of the items lead double lives – as condom lubricants and explosives.

What you can see…

Chicken Breast
Unless the box reads chicken, rest assured it's a real clucker, one that most likely grew up on a U.S. poultry farm. But that's about all you can know for sure. The chicken probably feasted on conventional grains, and unless the label says otherwise, the bird may have been treated with antibiotics to keep it healthy. The breading and batter contain flour, yeast, and oil – nothing unusual so far. Oleoresin paprika (paprika that's oil-soluble and easily dissolves in sauce) adds flavor and color. And while Grandma's recipe calls for dredging your chicken breast in egg to make the breading stick, the food industry uses guar gum instead. (Eggs can become contaminated easily and are more expensive than guar gum.) Made from the guar bean, a major crop in India and Pakistan, it has thickening properties that also help make paper, oil-drilling fluid, and explosives. Bam!

Pasta and Sauce
Just like most pasta, these noodles are made of semolina flour, water, and egg whites. The sauce contains the usual: diced tomatoes and ­tomato juice, most likely from Ohio, Indiana, or California, which is where many tomato-processing companies are located.

The veggie's birthplace varies depending on when and where it's in season, freshest, and cheapest--if it's July, it could be Maine; September, California; December, South America. Imme­diately after harvest, the produce is blanched and flash-frozen, which preserves nutrients.

Like broccoli, apples come from wherever they're ripe. Because cooked apples turn a nauseating gray or brown color when frozen, they're treated with ascorbic acid (vitamin C) and citric acid (the chemical compound that makes a lemon sour). This prevents the apples from reacting with oxygen so they maintain their golden hue.

And now, what you can't…
Butylated Hydroxytoluene (BHT)
This preservative keeps the oil used to fry the chicken from going rancid. The FDA says it's safe, but the Center for Science in the Public Interest, a U.S.-based advocacy group, recommends trying to avoid it because animal studies have produced conflicting results. Some have linked the chemical with increased cancer risk, while others have found a decreased risk.

Cheese Culture
A spin-doctor's way of saying "bacteria." Not the kind that could make you sick, but harmless types of this describes bugs, like lacto­coccus, lactobacillus, and streptococcus, which turn milk into curds, whey, and eventually cheese.

Disodium Inosinate/Guanylate
Flavor enhancers that work like MSG. While they have no flavor on their own, these sodium-based additives stimulate your taste buds, making them more sensitive to meaty and savory flavors.

Ethyl Alcohol
The same stuff in your chardonnay. A minuscule bit dissolves the vanilla flavoring in the apple dessert. (It works a lot like the alcohol in vanilla extract.)

Polysorbate 80
It pops up in shaving cream and cosmetics. In your dinner, it keeps oil-based flavorings from separating so your food doesn't dissolve into greasy slop when you nuke it.

Propylene Glycol
A cousin of antifreeze (yes, antifreeze) that's also found in condom lubricants (yum). But no worries: It's nontoxic, and only a tiny amount is used. This FDA-approved chemical keeps the oils and fats used in frying, as well as other ingredients, from gunking up.

Sodium Aluminosilicate
A white powder mined from rocks such as feldspar and zeolite. It's listed as an ingredient in the dried sweet cream, where it likely is used to stop the powdered cream from getting lumpy, although it's hard to know for sure, as most product recipes are top-secret.

Soy Protein Isolate
A powdered product made from soy flour, it thickens the pasta sauce and enhances the texture so it doesn't turn into a watery mess.

Of the 75 different ingredients listed, 12 are a form of sugar: dextrose, molasses, corn syrup, maltodextrin, and high-fructose corn syrup, to name a few. Why so much sweet stuff? Sugar is part of several ingredients--the sauce, the apple crisp, etc., but the form of sugar used may vary, from sucrose to, say, corn syrup: The manufacturers list all of the possible ingredients so they don't have to reprint the box if substitutions are made. For a real sense of how much sugar is in the total meal, look at the nutrition facts label, not the ingredients list.

By Syleena Johnson, BDO Staff Writer

My love affair with popsicles.

Ladies, this summer I have become addicted to sugar free popsicles. I only keep HEALTHY “grab and go” foods in my house so I’m not tempted in my own home. It's hot, so nothing is better than coming home and grabbing a nice cold sweet treat that guilt free.

I like 2 different kinds the sugar free and for days I NEED something chocolaty, the 60 calorie, low fat triple chocolate fudge popsicles. (There isn’t a woman I know who on occasion, doesn’t NEED some chocolate in her life. Lol)

Now, I also tried the creamed filled sugar free ones, but they weren’t as good as the others. I guess I was thinking it was going to be similar to the orange push up pops from back in the day…but ah well. L

LOADED Cauliflower!

Every now and then I get a craving for a loaded baked potato. However, white potatoes are not the best for those on a healthy lifestyle. So I found about a great alternative from another message board I’m on. It’s a loaded cauliflower, not only is it super easy to make but UBER delicious!

*Note: this is meant to be apart of a low carb lifestyle. If you are following a different plan, feel free to substitute with Mrs. Dash seasonings and a low fat sour cream. For more of these DELICIOUS foods, check out Linda's Low Carb Menus.

LOADED" CAULIFLOWER 1 cup cooked cauliflower 1 teaspoon butter Salt and pepper, to taste 1 ounce cheddar cheese, shredded 1 tablespoon ranch dressing or sour cream 1 strip bacon, crumbled 1 teaspoon chives
Butter and season the cauliflower. Place in an individual-serving baking dish, and then top with the cheese. Microwave or broil until the cheese is melted. Top with ranch dressing, bacon and chives.
Makes 1 serving


Headbands. These past few months I’ve been on looking for thick, wide cloth headbands to wear while working out that could absorb sweat, not to mention cover a good portion of the perimeter of my hair. So! I finally found some really good ones in Target. There are made by Scunci (a company owned by Conair) and are fabulous. I’ve washed them twice and they still maintain the color and elasticity. Scunci also makes these FAB-U-LOUS no-slip grip ponytail holders. I love them; they really stay in place and don’t leave a line of demarcation when you take them off. Another great product to try out!

Sunday, April 5, 2009

April's Feature!

This month meet Stacy, a women on a journey to lose weight and better her overall health. Although she's not done, I think its important to show more than just "before" and "afters"...
Below is Stacy's interview with us!

BWWO: Stacy, Congrats on your weight loss. What an accomplishment to lose 4 dress sizes! Can you tell us what you did to get to this point in your current weight loss journey?

Stacy: Thanks!! I just did the basics pretty much which included cutting back on the sugary snacks and fast food...NO SODAS, walking on the treadmill for at least 45 minutes each weekday and the rest of it was simply practicing portion control especially at dinner time.

BWWO: What are some of things you do in the form of exercise? Do you workout at home or the gym?

Stacey: I have a home gym where I workout in the basement. We have a treadmill, elliptical and a strength training system. Aside from the treadmill (which I love) I actually really like to just work out to various exercise DVDs. I have a really old Buns of Steel that I use and I love Tae-BO too. It's fun to switch it up so that you don't get bored and it gives your body a good jolt!

BWWO: Spring is here and Farmers Markets are getting ready to come back which means loads of fresh fruits and veggies. What is your favorite fruit and vegetable and how do you eat them?

Stacy: My favorite fruits are strawberries, pineapples, grapes and bananas. Yummy!! Before I'd just eat them plain but now I'm a juicer!! Especially now that the weather is getting warmer I intend to be the JUICE QUEEN. As far as vegetables...that has been more of a challenge because I've tried a lot of raw veggies and don't like them too much. I have to cook all my veggies so I lose some of that nutritional value unfortunately.

BWWO: What has given you the most success? Counting calories, carbs, grams of fat or just portion control?

Stacy: Counting calories and portion control for me. It's been my experience that if a food is low in calories then it's low in fat too. So I don't count both. I love carbs and haven't cut them out of my diet at all. That would be self sabotage because I would miss carbs too much, so any diet that nixed carbs wouldn't work too well for me. I just make sure to work out to compensate for my indulgence in that area.

BWWO: Hair, yes I gotta ask you about your hair! What style are currently wearing and how do you maintain it with your workout schedule?

Stacy: I currently have my relaxed hair pulled into a tight bun. Before this it was in a weave which was great because I could work out without any problems with sweating. A great tip I learned regarding my hair and exercise is that if you are deep conditioning your hair with a plastic cap, instead of sitting under the dryer, go work out with the plastic cap on. The body heat you generate while working out will act as the heat needed to allow the conditioner to penetrate your hair. That way you can get your exercise time in and not subject your hair to any heat damage.

BWWO: What are your next fitness goals?

Stacy: You know those people that you see outside jogging?? The people who make it look so effortless?? I want to be one of those people.

BWWO: Cheating. Yes, we ALL do it. How do you handle your cravings for unhealthy foods and still get back on track?

Stacy: I don't like the "C" word because it has a negative connotation. I like "indulge" better. I know it makes me feel better to say it (wink). But to answer your question if I want it I have it. Then I either work it off or I deal with the consequences of seeing the numbers on the scale go in the opposite direction. There's nothing wrong with having a slip-up but you can't continuously engage in eating behaviors that will have you veering off your path to a healthier you. I make sure that I have ice cream, puddings, snack chips ect...and they are all low to no fat. There are lots of options out there.

BWWO: Motivation. What motivates you to live a healthier lifestyle?

Stacy: I absolutely hate to exercise. I do. But it must be done in my case and many, many others. There's just no way around it. I know it's hard. Probably the hardest thing I've ever done in my life but I AM doing it. If this was easy everyone would be skinny and healthy and our streets would be overflowing with joggers. But that's not the case. My motivation is that I simply have to do it. I refuse to die of a preventable disease because I am didn't set aside 45 minutes per day to get fit. I refuse to live in a fat suit that swallows up the real me and makes me unrecognizable. I refuse to look in the mirror and think "what happened to me"?? That is my motivation

If you'd like to be featured please contact us!

Sunday, March 29, 2009

Styling Options

Its been known that we black women are suurious (yes, suurious!) about our hair. Often times, we choose not to workout to maintain different styles. (Ok, so I’m the ONLY who’s slept in a chair to “save” a hairstyle?!?!) However, as we strive to become healthier women we must find creative ways to maintain our look without sacrificing our health. We all know that we are the backbone of our communities so if we don’t take care of ourselves, we can’t possibly take care of others. Speaking with friends of mine who regularly exercise, often recommend these styles.

1. Natural. This style is great for those of us who don’t want to worry about our hair “reverting” back if we have a relaxer. An afro or twists always keeps this style looking great.

2. Relaxed (Medium Long Lengths). A roller set is a great way to maintain a relaxer style. Roll or pin curl your hair at night to keep the curls. During exercise, you can wrap your hair and secure with booby pins or loosely put your hair up in a jaw clip. Headbands can also be worn to tie the edges down and fly away hairs that were too short to be kept in the jaw clip.

3. Relaxed (Short Lengths). Short cuts are fabulous but take work to maintain especially if you’re a heavy sweater. To stretch your relaxer, tying it down after a workout and curling it tight will be key in maintaining your look. Also, please use a heat protector when curling hair. We don’t want anyone with damaged hair!

4. Extensions. Can really be a great alternative to maintaining a certain look. Not to mention, it’s a great way to transition into a natural style. I personally wear extensions and the maintenance is the same as working with my “real” hair however, the after a workout…its pretty much a shake and go. Since my hair is transitioning, I wear closure pieces to avoid blending issues. Sometime I wear a full sew-in. Lately, I’ve been using waterproof adhesives to create a more realistic look on my lace closures. Since I workout at least 6 days a week, sometimes 2X a day I can usually get about 2-3 day hold from my adhesives.

The Workout Room

The Workout Room

Its winter, so many of us are opting to workout indoors. Here are some workouts I personally enjoy and rotate throughout my regime.

Leslie Sansone, Walk Away the Pounds. This is a great low-impact workout that stills give you a good calorie burn. She has MANY DVDs that range from 1 mile to 5 miles. Leslie’s workouts are great if you’re in a small space or want to combine this cardio workout with some weigh training. I have the 4 Fast Miles DVD that gives the options to choose what mile you want to walk. This is great for the days I’m low on time and cannot do the entire 4 miles.

You can find Leslie’s DVD at her website or Amazon.

The Gym

The trusty TREADMILL. For many of us, upon entering the gym we start out walking on the treadmill using the “manual” settings. However, recently, I began using the preset workouts, specifically the 5k loop. A 5k is approximately 3.14 miles. Even though I’m not in a seasoned runner, the presets allowed me increase and decrease the intensity to complete the workout without cutting it short.

The ELLIPTICAL. For beginners, the elliptical can be quite a challenge because it works the entire body. When I first started, getting through 10 minutes was a challenge. My arms, core, and legs used to BURN!!! Not focusing on the speed but gaining endurance to increase the amount the of time became my goal. Now, I’m up to 40 minutes with medium resistance. I highly recommend this machine for all fitness level. Also, similar to the treadmill preset workouts are available.

I’m sure everyone has heard of it. P90X is a in-home fitness program designed to kick your butt! Lol…just kidding, not really. P90X is a series of workouts that create muscle confusion. Unlike other fitness programs, you never reach a fitness plateau because your body is always working something different.

I started this program on December 1, 2008. After 30 days (the program is 90 days), into my SECOND round of P90X I can not only see weight loss and toning but an increase in my strength. Ladies, if you’re concerned about getting bulky on this program, don’t be. There is a lean version that focuses on toning and cardio which is ideal for most women. Throughout this P90X journey, I’ve gained a tremendous amount of knowledge about my body and pushing it to its limits. This program is marketed to “fitness freaks” and athletes, however, at 200lbs+ I am able to do this workout will little alterations to the program. EVERY exercise program warns people to consult your physician but with the intensity of P90X, it’s definitely a must. P90X also comes with a nutrition guide that stresses EATING! Because of the intensity of this workout, you cannot eat nuts and berries alone and expect to see results. The diet is balance with protein and good carbs. Every day of the program is outlined. It’s really a no brainer if you’re dedicated.

Workout Gear For Plus Sizes

Plus Sizes ladies. Here is something from Always For Me.com I personally love their stuff! Get your swimsuits ready for summer, their swim dresses are adorable!

All of these outfits are cute enough to make a few stops after exercising and still look somewhat put together.

Workout Gear

Fit & Fabulous!

Here is some “recession friendly” workout gear I found while in Wal-Mart recently. It comes in a variety of colors. Each piece is only $9.00 (in stores and online)! $18 for a complete outfit, you can’t beat it! I own 2 of these sets.

Here’s something a little pricier for those of you who don’t mind a little splurge from Macys.com!

Exercise Protects Black Women From Type 2 Diabetes

Health: You don’t have to be a size 6 but you do have to be healthy!

Black Women and Diabetes. Recently in the Washington Post an article was written about exercise protecting black women from type 2 diabetes.

Exercise Protects Black Women From Type 2 Diabetes

FRIDAY, Dec. 19 (HealthDay News) -- Less TV and more exercise may help reduce incidence of type 2 diabetes, especially among black women, a new report shows.
Researchers from Boston University's Slone Epidemiology Center made that conclusion based on a survey of black women, a high-risk group for the disease. The findings were published online in the American Journal of Epidemiology.

The research linked vigorous activity with a reduced risk of diabetes. Those who walked briskly for at least five hours a week had less chance of developing diabetes than those who didn't walk.

"Our results confirm that vigorous activity is protective against type 2 diabetes in African-American women," study author Julie Palmer, a professor of epidemiology at Boston University's School of Public Health and senior epidemiologist at the Slone Center, said in a university news release. "A key public health finding is that brisk walking reduced risk. That is important, because many women don't have the time or place to engage in 'vigorous' physical activity, but most women can find time to walk.”

Watching an appreciable amount of television, regardless of the women's level of physical activity, was linked to a greater risk of diabetes, the study found.

Saturday, January 31, 2009

In the Kitchen.

Having trouble giving up the junk? Below are list of replacements that can still satisfy your sweet tooth.
Soda/Sugar drinks… replace with… Crystal Light drinks. (I actually prefer the Wal-Mart Great Value brand)
Chocolate cake… replace with… Sugar Free Jell-O is only 60 calories! Put a dollop of whipped cream on top and its only 70-80 calories for a delicious dessert.

Already dieting…try challenging yourself to “eating clean”. Yup, that’s right, NO PROCESSED FOOD! Eating clean really kicked my fitness/health into high gear. I’m on the go, so TV dinners were my friends! Although, they were low calorie the high sodium and sugar was working against my workout efforts. It was difficult at first but I had to learn how to plan my meals and shop ahead of time. Cutting out processed foods really increased my energy and overall attitude. Below is a great list of food to start you off!

Extra-Lean Proteins
Chicken Breasts
Crab Egg Whites (boxed works well)
Cottage Cheese
Extra Lean Ground Turkey, Chicken, or Beef (at least 95% lean)
Protein Powder (low carb & sugar)
Turkey Breasts
NY boneless strip steak

Complex Carbs
Beans (black,red, brown)
Brown Rice
Cream of Rice
Ezekiel Bread
Whole Wheat Bread
Rice Cakes (non-flavored)
Tortillas (corn or rice)
Wild Rice
Sweet Potatoes

Healthy Fats
Coconut Oil
Flax Seeds
Flax Oil
Macadamia Nuts
Natural Peanut Butter (no oil added)
Olive Oil
Pumpkin Seeds
Sunflower Seeds

Brussels Sprouts
Collard Greens
Water Chestnuts


Recipe: Turkey Chili

Who doesn’t like good food? But good food doesn’t have to fried, smothered, and dipped in gravy. Checkout this recipe that are delicious and good for you.

Since its winter…I thought you all would like this chili recipe! And for 277 calories and 26g of protein per serving….that great!

Turkey Chili

2 cups chopped zucchini
1 teaspoon olive oil
1 cup chopped onion
2 cups chopped celery
1 cup chopped bell peppers
2 teaspoons chopped fresh garlic
1 pound chopped cooked turkey
1 1/2 tablespoons chili powder
1 teaspoon cumin
2cups diced canned tomatoes, no-salt-added variety
4 cups canned kidney beans, rinsed and drained
2 cups low-sodium vegetable broth1 teaspoon brown sugar

Preheat the oven to 475 F.
Spray a glass baking dish with cooking spray. Arrange the zucchini in a single layer in the baking dish. Roast for 8 to 10 minutes until slightly tender and lightly browned.
While the zucchini is roasting, add the oil and chopped onions to a dutch oven or soup pot. Saute over low heat until the onions are browned. Add the celery and peppers and continue to saute. Add garlic, turkey, chili powder and cumin seed. Cover and simmer for about 5 minutes. Stir in the tomatoes, kidney beans, vegetable broth, brown sugar and the roasted zucchini. Cover and simmer for 15 minutes.
Ladle into warmed individual bowls. Serve immediately.

Nutritional Analysis
(per serving)
Serving size: About 2 cups
43 mg
26 g
315 mg
32 g
9 g
Total fat
5 g
764 mg
Saturated fat
1.5 g
84 mg
Monounsaturated fat
2 g

Source Mayo Clinic.com

Motivational Quotes Keep Me Going!

Look at a day when you are supremely satisfied at the end. It's not a day when you lounge around doing nothing; its when you had everything to do, and you've done it. – Margaret Thatcher

I am the master of my fate, the captain of my soul. – William Ernest Henley

Friday, January 30, 2009

Sistah Girl Sexy

Lost 10…20…100lbs, got your own person story to share? We want to celebrate with you! Email us at blackwomenworkout@gmail.com !

About Me

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