Plan, Shop & Prep Like a Pro: How to Meal Prep for Fat Loss

Office pastries….vending machines….fast food runs…going to bed without eating….saying “Screw it! I’ll just start over tomorrow.” If any of that sounds familiar, then you could definitely benefit from Meal Prepping. Meal prepping has saved me numerous times from making unhealthy food choices. Meal prepping means I have a plan in place to keep me focused so that I’m less likely to fall into temptation

This post is a follow-up to my previous post where I shared my top tips on how to make smart food choices when you’re grocery shopping and the benefits of meal prepping. So click here to check it out!

I’m hoping with my other post and with this post, that the information helps you create a foundation or base for you to start with that you can customize to your liking and build a consistent process that supports your goals! Because I want to see you WIN!! Now let’s get into it!

The Benefits of Meal Prepping

• Saves Money – meal prepping means less eating out because you already have a healthy meal ready for you. When you’re grocery shopping, you have your list created so you buy only what you need to prep your meals
• Saves Time –when I get home after a long day, all I have to do is heat up my food and enjoy! It takes the effort and guess work out of “What am I going to eat?”
• Keeps you Accountable – meal prepping means I know what I’m eating ahead of time for all my meals and snacks. I prepared my food so I know what’s in it and how many calories I am consuming
• Improves your Cooking Skills – with meal prepping my cooking skills have improved, because I am cooking something new and different every week. I actually enjoy trying new foods and discovering new seasonings to liven things up

My Process

It takes me about 30-40 minutes to plan out my meals for the following week and then create my grocery list. Actual meal prep time varies depending on what I’m making. But on average, it takes me 2.5 hours and that includes washing dishes, sweeping and mopping the kitchen floor

I use Thursdays as my plan day. I start by selecting my dinner option since that’s the meal that takes me the longest to decide on. I have a folder that has all my recipe print outs. Then I use a meal planner chart that has a space for breakfast, lunch, dinner and snacks. Next I check my pantry and fridge to see what I already have. My grocery list is based on what I need. I go grocery shopping either Friday evening or Saturday morning. On Sunday afternoon, I actually cook the food, which also includes chopping up fruits and veggies and portioning out snacks

So look at your schedule and determine when you will make the time weekly to plan, shop and prep. Then create a calendar reminder in your phone for each of those activities to remind you and so you view these tasks as priorities

I prep for Monday through Friday. I usually eat, on average, 1,500-1,500 calories per day to maintain my 60 pound weight loss. To calculate your specific, daily calorie needs, then you can use an app such as Calorie King or MyFitnessPal. I use My FitnessPal and my username is Newrae22. Let’s be friends so we can encourage one another!

The Structure of My Meals

I use a consistent format and then make modifications each week

Breakfast – Usually scrambled eggs with veggies and complex carbohydrate (oats, gluten free cinnamon raisin bread, corn tortillas for breakfast burrito’s/taco’s, baked sweet potato). If I eat meat, it’s usually turkey bacon, turkey sausage or diced ham. Pre-chop all veggies and place in freezer bags to easily prepare in the mornings

Lunch – I love green smoothies! So I have them weekly for lunch and just switch out the fruit combinations. 1 handful of green, leafy veggies (spinach, collards or Kale), 1 frozen banana for sweetness and creaminess, ½ serving of vegan vanilla protein shake, 2 cups of unsweetened vanilla almond milk, then two servings of other fruits. Strawberries, pineapple, blueberries, raspberries, even those cute little kiwis! But no fruit is off limits! Include any ones you like! The fruits makes the smoothie sweet enough without the need for added sugar or fruit juice. My smoothie makes approximately 18 ounces and it’s usually around 300 calories. Portion out fruits and veggies and place in freezer bags. Blend them up the night before work. I don’t recommend making your smoothies in advance for all five days. I tried preparing for just two days and found the smoothie for the second day tasted a little watered down

Snacks – I love that salty/sweet combination! Salty – popcorn (Skinny Pop, Smart Foods, or Boom Chika Pop), Veggie Straws, Pirates Booty Puffs, Rice Cakes with nut/seed butter, veggies and hummus, Mary’s Gone Crackers, Van’s Gluten Free Cheddar Cheese Crackers, String Cheese or hard boiled eggs. For the sweet snack, I pick a fresh, seasonal fruit. Selection is based on what’s in season for the best price and quality. I don’t care for canned fruit since they almost always contain added sugar/syrup

Dinner – As I mentioned earlier, I have recipes already printed out and in a folder. I get ideas from Pinterest and food bloggers who post recipes on Facebook or Instagram. My main dish is a lean protein, such as chicken (all cuts – boneless and skinless), salmon (canned or frozen), ground turkey, ground chicken, thin cut boneless pork loins, or shrimp. I always have a green veggie as one side dish option (salad, green beans, Brussel sprouts, broccoli, or asparagus). My second side is a complex carb (brown rice, quinoa, sweet or regular potatoes, squash, roasted carrots or parsnips).

Other easy to prepare alternatives include overnight oats for breakfast and mason jar salads for lunch. Crockpot, sheet pan, or Instapot meals are always fabulous, easy dinner options!

For the weekends, I don’t meal prep, but I do write out what I plan to eat. If I am going to an event, I include that on my weekly planner. I always have food on hand to create a healthy, easy weekend meal –fruits and veggies, brown rice or potatoes, corn tortillas, oats, frozen meat, eggs, whole grain bread (Franz, Ezekiel, Dave’s Killer Bread), condiments (low sugar options), brown rice flour, and gluten free pancake/waffle mix (Birch Benders brand), protein powder, cheese, and snack bars/protein bars with less than 10 grams of sugar

Quick pro tips! Listen to music or a podcast while meal prepping to make it more enjoyable! Also tape any recipes to your cabinets so you can easily see what you need to do while cooking!

Kitchen Essentials

Here’s a list of what I have to help me cook and store my food

Freezer bags, plastic food storage containers (Ikea, Groupon or Amazon), plastic portion packs for snacks, cutting boards (wooden and glass for raw meat), sharp knife (be careful!), Ninja blender for smoothies (purchased at Macy’s for $99), food processor, crock pot, loaf pans, muffin pans, non-stick cooking spray, coconut or olive oil, tongs, various size mixing bowls (I found a 4 piece set at Ross), plastic wrap, aluminum foil, sheet pans, oven mitts, measuring cups, measuring spoons, digital food scale, and a can opener

I really hope this post gives you some inspiration to begin meal prepping if you aren’t already. Don’t get overwhelmed by it. Even if you just start prepping for 2-3 days at a time that is a good start. Everyone meal preps differently, so the key is to do what works for you and be consistent. You will learn what works and doesn’t work for you along the way

Are you a meal prepper? If so, how has it helped you? If not, what makes it challenging for you?

Make sure you’re following me on Instagram @mypassion2purpose! I add my weekly meal prep to my stories and then add them to my highlights just in case you don’t catch my stories before they expire!

 

 

 

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Why did it take me almost 10 years to try this?!

After being natural for almost 10 years (I can’t believe it’s been that long!) reading dozens of blog posts, and spending countless hours watching YouTube videos, I finally tried it….

……Bentonite clay! Bentonite clay has been a consistent favorite for many naturals since I first went natural and I’m sure it was popular long before that. I’m usually the last to hop on the bandwagon when it comes to something that’s new to me even if many people seem to love it. I’m all about educating myself, so I like to know the products’ origin, how it benefits the hair, price and availability. I also like to see how the product performs on naturals with different curl patterns. In my opinion, that’s one of the best ways to determine product quality. So since I don’t want to bore you with research, I’ll just give you a quick rundown of what Bentonite clay is and why I decided to finally give it a go!

Bentonite clay is deemed the world’s most powerful facial due to its deep pore cleansing capabilities since it is made from 100% natural calcium clay. So no added silicones or synthetic ingredients. Even though it is intended to use on the skin to remove impurities, it is also highly effective at cleansing the hair.

Clay cleanses the hair in three ways:

1. Antibacterial properties
2. Removes toxins and impurities
3. Removes oils

Since I can be a little (ok…a lot) heavy handed when it comes to applying hair products, a non-stripping, deep cleansing is usually in order every about once per month to remove product build up and excess oil. If you notice flakes in your hair or if your hair is not behaving typically, it may be a good idea to give your locs some love with a nice deep cleaning. Spring cleaning, anyone?

Clay Mask Recipe:

1)      3 tbsp of oil. I used grapeseed. You can use any oil you have on hand

2)      1 tbsp of molasses. You can use honey as well

3)      ¾ cup Aloe Vera Juice

4)      ½ cup of clay

Feel free to adjust the measurements based on the length and thickness of your hair.

To mix the mask, you will need a non-metal bowl and a non-metal spoon to avoid a chemical reaction between the clay and metal.

To apply the clay mixture, I first created my standard six sections of hair and applied the mixture from roots to tips; including the scalp. Healthy hair begins at the scalp. Product build up on the scalp, it can stunt hair growth.

I left the treatment in for 30 minutes and rinsed each section thoroughly until the water ran clear. My hair felt cleansed, but also a little hard/stiff so I followed up with a deep conditioning treatment, with heat. To my deep conditioner, I added half of a 1/4 cup of molasses. You can read this post to see why I am loving molasses in my deep conditioner these days!

I left the deep conditioner in for about an hour and 15 minutes. While rising out my deep conditioner, I noticed my hair was smooth, shiny and detangled easier than normal (and who doesn’t want that?). My curls were also elongated.

I really enjoyed using the clay and I will definitely add it to my regimen more often when my hair needs a good cleansing.

Have you tried a clay before? What was your experience?

 

THIS is the ingredient your deep conditioner is missing!

Heaven in a jar is what I call my deep conditioners now! I know that sounds EXTRA, but when I find something that my lion’s mane, Co Co loves and it makes her more manageable, then I am a happy girl! I feel like my hair either loves something or it doesn’t. There is no middle ground!

When I introduced deep conditioning into my wash day routine as opposed to using a traditional rinse out conditioner, I was pleasantly surprised by how much of a change I experienced. I noticed deep conditioning improved the overall health of my hair by making it softer, shinier, and more able to retain moisture over a longer period of time. I tend to purchase deep conditioners as opposed to going the DIY route since I’m not always sure how much mixture to make due to the length and thickness of my hair. I want to avoid either not having enough or having too much and the mixture going rancid

But after reading a blog post by Christina of the Mane Objective, I decided to be somewhat DIY after reading about her experience with adding molasses to her deep conditioner. Yep, the same molasses that’s in pecan pie (yum!). Ingredients like molasses, honey, and glycerin are categorized, in the beauty industry, as humectants. Humectants are added to hair and skin care products to promote moisture retention. They have the ability to attract water from the atmosphere. Our textured hair needs as much moisture as it can get. Our hair is more prone to dryness and breakage because of the sebum (an oil) our scalp secretes that takes longer to travel down the hair shaft since our hair is not straight. If you’ve ever noticed that if someone with straight hair goes a few days without washing their hair, their hair appears oily and stringy. That’s the sebum building up on their hair.

I’ve used leave in conditioner or styling products that contained honey or glycerin. I noticed my hair responded very well to those products. So I was all for purchasing the Shea Moisture Manuka Honey & Mufura Oil Intensive Hydration Masque. The masque performs well on its own, but why not kick it up a notch? I like to spoil myself! So, I added about half of a ¼ cup of molasses to the masque. To apply my deep conditioner, I part my hair in half and create three sections on each side of my head for a total of 6 sections. After I apply product to one section, I two-strand twist it and move on to the section. I noticed when I was applying the mixture, the consistency was very thick, but still pliable.

I deep conditioned for 45 minutes with my Hot Head Hair Conditioning Cap. Deep conditioning with heat is essential for my low porosity hair since heat opens up the hair cuticle and allows the product to penetrate my hair strands and receive all of the benefits of the product. Having low porosity hair means the outer cuticle layer of the hair lies flat making it more difficult for moisture to penetrate the hair. If the cuticle is not open, then product tends to sit on top of the hair causing product build up.

While rinsing out the deep conditioner, I also detangle each of the six sections separately. If you want to know my super quick detangling routine click here to read that post!

This treatment left my hair very soft almost “buttery.” My hair was also bouncy, shiny and soft. I was very surprised by the outcome since molasses is so thick. I assumed it would leave my hair weighed down as opposed to making is so soft and manageable. I still experienced great hair benefits for the days after my wash day. So from then on I have been adding this secret ingredient to all of my deep conditioners!

Have you used products that contained humectants? If so, what was your experience?

My Naturally Curly Haired Miracle by Lashonya – StyleInPNW

I’m excited, because I have a guest today! I met a lovely young lady named Lashonya with a passion for fashion! She also shares my passion to empower women to live healthier lifestyles. She also believes this extends beyond what we put into our bodies, but also taking into consideration what products we apply to our skin and our hair. So when she approached me about contributing a guest post for an all natural hair care product collection, I was thrilled! So, if you want to know more about this amazing collection, then keep reading!

Hi everybody, my name is Lashonya. I am a Fashion and Wellness blogger over at StyleInPNW. I am so thankful to have met Sharae because we have many similar passions, one in particular is health a wellness and a second is natural haircare. I was so deeply touched by her sharing her journey to get healthy I asked her if I could share mine as well.

It took me 22 years to get serious about my health. My wake up call was when I found out I was pregnant in 2015. If I wasn’t willing to get healthy for myself, I was willing to turn my life upside down for the betterment of my unborn child. And that is exactly what me and his father did. We changed our carnivorous diet to vegetarian and then vegan. We threw out all of our chemical cleaners and detergent and we did a lot of research and found natural alternatives to a lot everyday products. Thanks to these changes my family is healthy and me and my husband have lost a ton of weight.

​

However, it is the hardest to find natural beauty, personal hygiene and hair products that we really liked. So, when I find something I love I rejoice! Now, my naturally curly haired miracle is two and has a head full of beautiful tightly coiled curls. And I am rejoicing because I just found the most amazing natural, vegan shampoo and conditioner with all my favorite ingredients and without any bad ingredients. What is most important is that it does miracles on his curls and is literally the best hair product I have used on both of our hair to date.

It is WOW’s Apple Cider Vinegar Detox Shampoo and Coconut-Avocado Oil Conditioner Duo. Turns out it has won Amazon’s Beauty Award for Haircare but here is why WE love it. My hair is feels fuller after using the shampoo because the detox cleanses your scalp of flakes, build ups and dandruff. Also, after talking to some other ladies I found out Apple Cider Vinegar is known for being good for your hair as well as for weight loss, natural cleaners etc. Who knew? So anyway, if I wasn’t already in the love, the conditioner SMELLS AMAZING! Then, I tried it on my son’s curls!!

Video of Me and Zadear!

How I treat my son’s natural hair with WOW’s Coconut and Avocado Oil Conditioner: While he is in the bath I generously apply the conditioner to his scalp and hair. I let it set for 10-15 minutes or so. Then, I take small sections are comb them out with a wide tooth comb and a spray bottle for assistance.  His hair is so much easier to comb since we started using WOW! His hair is pretty much already detangled and it feels so silky I could not even believe it. After his hair complete combed through and all the product is washed out his curls are glorious. Then we air dry and apply WOW 10 in 1 Hair Revitalizer – Intensive Natural Nourishment Leave-In Conditioner Serum and gently pull outward and down to give his tight curls some stretch. His first day curls, second day, third day and everyday until the next wash day looks amazing. All we do is wet his hair everyday with water. His curls are less frizzy, more uniform, tamed, stronger and bouncier and have so much more moisture.

Ingredients:

100% Vegan

100% Natural and Raw Himalayan Apple Cider Vinegar

Pure and Natural Botanicals

Organic Virgin Coconut Oil

Avocado Oil

Argan Oil

Almond Oil

Moroccan Oil

Wheat Protein

Free of:

Parabens

Sulphate

Silicones

Salt

24.95​

Click Here to check it out!

Thank you so much Sharae for letting me stop by! I hope this was helpful to everyone. Please feel free to stop by StyleInPnw anytime!

 

Irritable Bowel Syndrome (IBS): Diagnosis to Victory Series, Part 4. “What’s With Wheat?” Documentary Review

I actually considered watching “What the Health?” but honestly, I was over hearing about it. It was all the buzz on social media for months. With so many people giving their opinions and having their “Aha” moments, I felt like I already watched it. So instead, I decided to watch “What’s With Wheat?” I had this documentary saved on my Netflix list for a while. I intended to watch it shortly after my IBS diagnosis in October 2016, because my GI doctor recommended that I avoid gluten, because it is difficult for the body to digest. I initially had a hard time eliminating wheat, because I grew up eating so much of it. I LIVED for a bologna or PB & J sandwich on Wonder Bread. So, why now at 30 something years old, do I experience digestive discomfort when consuming wheat? It made me wonder, what is in wheat NOW that wasn’t always present? This documentary proved to be eye opening as well as help me answer that very question. My hope is that by reading this post, you gain perspective on the wheat industry and become a more informed consumer whether or not you have a gluten intolerance or allergy. I am not a medical professional, nor and I telling you how to eat. You are free to make your own choices and create a lifestyle that works best for you.

The documentary provides perspective from farmers, scientists and nutritionists who discuss how gluten intolerance developed and how modern processes may be the cause. The documentary begs the question “So are we allergic to wheat? Or are we allergic to what’s been done to it?”

The documentary opens with a brief history of the agricultural industry. In the 1940’s, people weren’t consuming enough calories. So cereal was invented as a shelf-stable item to give people the calories they needed so they wouldn’t die from starvation.

Also during that time, wheat became fortified with vitamins and minerals in an effort to combat malnutrition. But during that fortification process, the wheat bran and germ were removed and chemicals were added. When those two elements are removed during production, there are few nutrients remaining. Much of the protein and fiber are stripped turning it into the common white flour we see today.

Also during the 1940’s, Ancel Keys conducted The Minnesota Starvation Experiment: “The Biology of Human Starvation” from 1944-1945. He sought to examine the effects of famine on the human body. As a result of his findings, he demonized fat and steered people away from what was a standard American breakfast of bacon and eggs. Some experts suggest he fabricated the correlation between fat and heart disease. So with fewer people consuming fat, they introduced more carbohydrates into their diets.

Another notable scientist during this era was Norman Borlaug. Borlaug worked for the corn and wheat board and sought to mechanize the agricultural production of wheat, known as the Green revolution, to increase output and help feed those in starving countries. He was awarded a Nobel Peace prize for his work. However, to increase output, more chemicals were added to the crops to help the plant thrive and be more resistant against disease and pests.

By the end of 1945, the same manufacturer who was creating the chemicals for warfare were also creating the chemicals for agriculture. Yeah, read that part again.  Instead of looking at the health of the plant, farmers were looking at the yield of the plant. Chemical fertilization leaves foods and crops deficient in vitamins and minerals.

Our wheat has become so commercialized and manipulated over the years that it doesn’t even resemble what it once was, resulting in wheat being one of the most problematic foods in the American diet. The chemicals in wheat are causing inflammation in our bodies. This is why we are noticing an increase in Celiac disease, gluten intolerance and even autism.

Gluten is a protein found in wheat. When we eat a normal protein (not the gluten protein from wheat), we eat it and is goes into our gut, our body pulls it apart into individual amino acids, and then we absorb them. Unfortunately, gluten is poorly digested causing damage to the gut and exposing the insides of the damaged cells to the immune system. Your body sees it as something it doesn’t like and it develops an immune reaction to it. This is known as an immune complex, which is very difficult for the body to get rid of once it develops. It can affect the brain, gut or cause an outward reaction, such as a rash on someone who suffers from eczema. Every part of the body can become inflamed, even the heart.

Another issue with wheat products is that they can be addictive. One documentary contributor noted the look of fear on people’s faces when he told them to eliminate wheat. “So I can’t have cereal? How am I supposed to eat a sandwich?” Aside from sugar, the most common foods people have an issue with are foods that contain gluten, such as bread or pasta. Gluten can be converted in the liver to a morphine like derivative called an endorphin. These morphine’s go to the brain and give that feeling of “Hi! I feel great!” So, it triggers the same brain response we get from a drug.

I will admit that I was also stubborn and didn’t want to give up wheat. But I learned to not focus on what I couldn’t have, but instead focus on all of the other nutrient-rich foods I can still have. Eliminating wheat as much as possible will not leave us nutrient deficient by any means. There are still an abundance of options that I enjoy, such as brown rice, quinoa, sweet potato, squash, corn tortillas, and gluten free bread.

So, knowing all of this about wheat, how do we move forward? The purpose of the documentary is to encourage us to ask questions and be more aware, and to understand the way food is produced. As a society, we have forgotten what it feels like to be healthy. The food we eat is sending signals to our DNA, which is our code of life. We are either sending signals that code for health or signals that code for disease. Modern agriculture has suddenly given us genetic information that our bodies don’t know how to handle.

To heal our bodies from the inside out, we have to go back to diet and lifestyle. So eating more whole, unprocessed foods, moving our bodies, meditative practices, and being surrounded by a supportive social network and a loving family.

To read my other IBS series posts, then click the links below:

Part 1

Part 2

Part 3

Why you NEED a Spray Bottle!

_{Trust me! Your hair will thank you! This is something small I incorporated into my regimen that has greatly improved the overall health and appearance of my hair. By giving my hair more of what it loves on a consistent basis, my hair thrives and I am more likely to retain length. So what’s in MY spray bottle? Simply water and aloe vera juice. That’s it! My mixture is ¾ aloe juice to ¼ water. I started adding aloe juice to my regimen a couple of years ago after watching one of Naptural85’s DIY hair recipe YouTube video’s where she used it on freshly washed hair for added moisture and shine. I have been following her for as long as I have been natural because our hair type and length are similar. But the difference between using it now versus then is the frequency in which I use it. I previously would only use it sparingly. Now, I use it throughout the week in a few ways: the first being a precursor to my LOC moisture retention routine. I divide my hair down the middle and then create three sections on each side for a total of six sections. I spritz each section of hair, apply my leave in, oil, and then a cream. I moisturize my hair using this routine three times a week. On the nights I don’t do the LOC method, I still spritz the ends of my hair. Our ends are the oldest part of our hair and are less likely to benefit from the sebum that our scalp naturally secretes. Depending on the length of our hair, our ends could be several years old. The third way I use it to create a faux wash n go. I say faux, because I’m not styling on freshly washed hair. I discovered this third way by accident, actually. So what had happened was…..I tried to create the wash n go look by applying a leave in and then some gel. It turned out horribly, as in huge winter wonderland snowflakes in my hair! Ugh! I styled my hair the evening before a local natural hair event thinking my curls were about to be on a whole new level!! But I was in for a rude awakening the next day. I noticed that after I applied the products, my hair wasn’t absorbing them, but I figured my hair would dry overnight and it would be fine in the morning. When I discovered that didn’t happen, I just rocked my hair anyway. I didn’t have time to wash it and then restyle it before the event. Plus my hair takes like 10,000 hours to dry! Of course I’m exaggerating, but you get the point.}

_{At the event, there was a stylist named Shayla. She gave a presentation and afterwards you could ask her questions. I approached her and told her what products I used and asked what I could have done differently. She explained the issue wasn’t necessarily with the products themselves, but with my method since I styled on dry hair. Hair should be styled when it is wet or damp so it can properly absorb the products you apply afterwards.}

_{So for my next wash n go attempt, I followed her advice. In these photos, I created six sections like always and spritzed each section thoroughly from roots to tips. Then I applied Eco Styler Argon oil gel and sealed with grapeseed oil. Sealing with an oil allows the hair to retain moisture since water evaporates. Oil also prevents that gel cast that makes the hair stiff and crunchy. After sealing, I allowed my hair to air dry overnight. I tied a satin scarf around my edges and slept on a satin pillowcase. And voila! The results I wanted! My curls were shiny, smooth, moisturized, defined and of course no product build up!!}

_{Lesson learned! Hydrate, style, and seal. Got it!}

_{Another benefit to aloe juice is that it can be more pure than water. The water in our homes can be harmful to the health of our hair if it contains high levels of minerals, especially calcium and magnesium. This is known as hard water. High levels of these minerals can cause the hair to feel rough, tangle easily, become dehydrated, dull, and cause hair color to fade. So if you notice your hair is experiencing any of these issues, hard water may be the culprit. You can purchase kits that help you test the water in your home to determine if you have hard water.}

_{The aloe juice I purchase is from Vitamin Shoppe. I like the Lily of the Desert brand, but switched to the store brand to save a few bucks! I also make sure to get the bottle that says “whole leaf.” The benefit to using the whole leaf variety is that your hair can reap the maximum benefits from the nutrients found in aloe, such as vitamins A, C, E and B12. As well as minerals such as potassium, zinc, and magnesium. Also, aloe is a humectant, meaning it draws moisture from the environment into the hair. Since I know how much my hair benefits from aloe, I am more drawn to products that contain aloe. When I read product labels, I search for aloe in the first five ingredients listed. Why the first five? It’s because the ingredients listed in the top five compose anywhere between 50%-80% of the total product make up. The ingredients listed after that may only make up as little as 1% of. So, the first five ingredients have the most effect on the hair.}

_{Have I convinced you yet to try adding this amazing conditioner to your regimen? Or is aloe already a part of your regimen?}

 

It Must be True, Right?! Diet Myths Debunked!

When we hear the same information over a long period of time from a variety of sources, we rarely questions its validity. But information regarding our health and wellness changes as more research is conducted and health care professional gain more knowledge. So I wanted to make this post to debunk some of the common myths that people still believe that are no longer true.

1)      “Eat a Low Fat Diet, because Fat is Bad” – When you see “Low fat” that should be your que to put it down! You can think of low fat as code for “chemical storm!” When companies make foods low fat, they often replace the fat with more sugar and/or sodium to enhance the flavor. You don’t need to ban all fat. The fats you want to avoid are saturated and trans fats. Both are often found in red meats and processed foods. But there are fats that do not raise cholesterol or increase your risk for cardiovascular disease and diabetes. Instead try to consume more Omega-3 heart healthy fats, which help to rebuild cells and will keep you fuller and more satisfied. Some examples are olive oil, salmon, or avocad

2)      “If You Exercise, You Can Eat Whatever You Want” – The weight loss equation is simple, calories in versus calories out. To lose one pound of fat per week, you must maintain a calorie deficit of 500 calories a day for 7 days, which is 3,500 calories. So it takes a 3,500 calorie deficit to lose one pound per week. It’s common to underestimate the amount of calories we consume and overestimate the amount of calories we burn. This is why it’s helpful to use an app such as MyFitnessPal to calculate calories and using a device, such as a FitBit or a Polar watch to track calories burned. You cannot outwork a poor diet

3)      “A Calorie is a Calorie” – While that is mathematically true, not all calories are created equal. You want to focus on the quality of your food. Consume more foods that are nutrient dense and contain micronutrients, such as fiber, which helps keep you full. You can have a candy bar or a turkey sandwich, but which option will give you the fuel you need?

4)      “Eat Less to Lose More Weight” – This is not the way to go! Calorie restriction is dangerous, because you actually risk slowing down your metabolism. Over time, your body may go into starvation mode, because it does not know when it will get more food. You will end up stalling your weight loss efforts. Instead, aim to eat 4-5 times per day. It’s not about eating less, but about eating better. As a general rule, if you are a woman trying to lose weight, your daily minimum calorie intake should not be less than 1,200 calories. Again, this is when MyFitnessPal will come in handy because you can enter in your information and the app will tell you how many calories to consume per day to reach your goal

5)      “Supplements Will do All the Work” – If you aren’t doing your part by changing your diet and exercising, then supplements will not be of any value to you. Supplements are used to enhance your results and should be used in addition to what you’re already doing

6)      “Stick to This Diet to Lose 5 Pounds a Week!”  – Diets are restrictive and will only lead to short-term results. They are a quick fix. Instead focus on a long-term lifestyle change. Consider what is sustainable for you, because what you do to lose the weight is what you will have to do to keep the weight off. So do you really want to be on the “cabbage soup” diet forever? I know when I tried to go “low carb/Atkins,” I felt deprived and frustrated, which only led me to gaining all the weight back plus more

7)      “Weight Yourself Daily” – You will drive yourself crazy if you do this! Change your relationship with the scale. Your success is not tied to the number on the scale. It’s important to also focus on non-scale victories as indicators of your success. For instance, focus on how you feel, how well your clothes fit, how you look, etc. When I was losing weight, I would weight myself once a week at my Weight Watchers meetings. There are several factors that could impact the scale such as fluid retention or if you’re doing strength training. Muscle weighs more than fat, so you may not notice the number on the scale decreasing. But, you may instead notice that your clothes are fitting better and you look more toned and defined. Snatched!

8)      “If the Label Says ‘All Natural,’ It’s Healthy” – The term “natural” is not clearly defined or regulated by any entity. So, technically any company can make that claim on almost any product to influence your buying decision. Instead, look for terms such as “Organic” or “Non-GMO.” Those terms are regulated and companies must prove their product meets certain standards before making that claim on their product labels

9)      “Carbs are the Enemy”! – All foods have carbs, so you really can’t eliminate all carbs. Carbs provide your body with the fuel you need to sustain you through workouts and your daily life. Focus on consuming complex carbs that do not cause an immediate blood sugar spike and will keep you full for a longer period of time. Some of my favorites include brown rice, quinoa, sweet potato (mashed, baked, fries), acorn squash, butternut squash, plantains, spaghetti squash, gluten-free oatmeal, and gluten-free whole-grain bread

10)   “You Can Spot Reduce and Just Lose Your Stomach” – You cannot spot reduce. I repeat! You cannot spot reduce! You must lose overall body fat. You have to burn the fat off your midsection first before you start seeing more definition. A clean diet will be key to helping you see more ab definition. There are many ab exercises you can incorporate into your workouts to give you more definition. Abs are also genetic, so you may not end up getting the same abs as your favorite fitness inspiration

11)   “You Need a Gym Membership” – When I first started, I used DVD’s, I ran outside and I also purchased a treadmill. Over time, I’ve added to my home gym. Click here to see the post on my home gym! Other inexpensive options include taking your workouts outside, following YouTube videos or getting a gym membership from Planet Fitness, which is only $10/month. They have a trainers who can assist with developing a regimen and show you how to use the equipment

12)   “Don’t Eat After 7pm!” – Ummm….last I checked, calories couldn’t tell time. If you consume more calories than your body needs, then that is when you will gain weight. So if you come home late and you’re hungry, then eat! Don’t deprive yourself. Listen to your body. If you don’t eat before bed, you may wake up feeling ravenous the next morning and eating more than you would have if you hadn’t skipped dinner

What are some diet myths you’ve heard that you later discovered were false?