Some Smart Food For Thought!!!

To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.

Eating fats also helps fat loss: your body holds fat if you don't eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.

Lots of you struggle to get these foods. Sometimes because you're too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it's unstable and contains no fiber.

7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.

9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery's article on Meat.

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, ...

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

12. Turkey. If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it's so dry). Eat turkey with spinach & quinoa.

13. Quinoa. South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality. Eat it post workout with meat & spinach.

14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

19. Water. Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.

Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you'll build muscle & lose fat.

Loving Sweet Potato Recipes Lately!!!

Sweet Potato Egg Boats [yields 2 large potatoes, inspired by Baked Egg Boats]

2 large sweet potatoes [about 7-8” long and 3-4” diameter]
3 eggs (Or egg whites)
1/3c baby portabellas, diced
2Tchives, finely diced
2T cream cheese, room temp (Or fat-free cream cheese)
1/4t salt
black pepper
Preheat your oven to 400* and wash your potatoes.
Place on a pan [or right on the rack] in the middle of your oven for 35-40min, until about about 2/3 of the way cooked through. Do not prick with a fork.
Whisk together the egg + cream cheese until smooth then whisk in the mushrooms, chives, salt, and pepper.
Remove from the oven and carefully carve out a bowl in the potato using a knife to make the cut and a spoon to scrape. Try to make sure the hole you carve out is the about the same width from end to end. Scoop slightly deeper on the thinner end. This will help ensure the egg cooks evenly and doesn’t overflow. Start about 1” from each end. Remove about 3/4c of potato from each. Reserve and/or cook the excess potato if you like.
Place potatoes on a baking sheet, sprinkle the carved potato with a pinch of salt, then pour in half of the egg mixture to each.
Bake for another 25-32min until the egg is set.
Broil on the top rack for 1-3min until golden brown.
notes: If your potato is smaller than the specified size above, adjust cook time if necessary. You also may need more potatoes to fill with the mixture. It’s best to carve out the potato with a spoon, not a fork, so the egg mixture doesn’t seep into the bottom half of the potato. You can find typically chives in the herb section of your store.

Resistant Carbohydrates Are Good For You And Can Help You Lose Weight!

Attention all carbohydrate lovers, this new research will make you happy. Some studies are revealing that certain types of carbohydrates are not always a bad thing. Before you run out to buy donuts, make sure you understand which type of carbohydrates can actually help you lose weight. Starch resistant carbohydrates are the right answer!

The starch in potatoes, cereals, and baked goods usually digests quickly. Other starchy foods, such as beans, barley, or long grained brown rice, tend to take longer to digest, and cause a much slower blood sugar rise. These starches actually go all the way through the small intestine before digestion. They “resist” being digested; hence the name, “resistance starches”.

Starch Resistant Carbohydrates: What and How?

Starch resistant carbohydrates have a molecule that is tightly packed, making your body work much harder to digest. They resist digestion while in the small intestine and move on into the large intestine to slowly continue the process. That delay in digesting is what makes them an ally for you losing weight. The carbohydrates do not turn into glucose and spike your blood sugar. Instead, they act more like fiber and flush out your system.

Some examples of starch resistance carbohydrates that work for you are:

Barley
Sweet Potatoes, Potatoes and Yams – especially when cooked and cooled
Whole Grain Pasta
Rolled Oats
Lentils
Corn
Beans: e.g. Navy, Black, Pinto, Red, Chick Peas, Black Eyed, Kidney
Whole grains e.g. Quinoa or Wheat Berries
Plantains
Green Bananas
Brown rice
There is also resistant starch present in whole grain cereal, bread or pasta. Stay away from white bread and white pasta, which digests more quickly, and turns to glucose.

How do they work?

The fact that starch resistant carbohydrates ferment in the large intestine is the main reason they affect us differently. This difference can be beneficial in the following ways:

Your helpings of starch resistant carbohydrates throughout the day comprise a lot less calories than starchy carbohydrates, dairy, or protein.
Starch resistant carbohydrates, full of vitamins and nutrients, help regulate your metabolism which is essential for burning calories and losing weight.
Fiber not only helps keep your digestive track clean, it makes you feel much fuller. Starch resistant carbohydrates are high in fiber; hence, more filling. The need to eat between meals decreases and that means even less calories consumed. More than other types of fiber, starch resistant fiber also triggers a hormonal reaction that diminishes the desire for more food.
Besides the weight benefits, research is also revealing that adding these foods to your diet can have disease fighting and immune boosting effects. Increasing your servings of starch resistant carbohydrates can help you lose unwanted pounds, without feeling hungry. Go on and experience a little resistance for a change!

- Linda Ingham

As a mother of five, licensed attorney and fitness nut, Linda Ingham enjoys writing about many subjects, including law, gardening, health and fitness, child rearing and travel. Check out her articles at www.pathacross.com

No Fry Tacos!

Weight Watchers Oven Baked Taco Shells
Points: 2-4 weight watchers points plus
Servings: 2

Serving Size: 2 taco shells
Nutritional Information: varies according to the tortillas

Ingredients
8 corn tortilla
juice of 1-2 lines
Salt
Cooking spray
Optional: Chili powder or your favorite spices

Instructions
1. Preheat the oven to 375 degrees.

2. Wrap 8 tortillas in a moist paper towel or cloth. Microwave for 30 seconds – 1 minute until they are nice and pliable.

3. Lay the tortillas about flat and spray with cooking spray and sprinkle with salt, lime juice, and any additional spices.

4. Drape over the oven rack and cook for 7-10 minutes until crispy. You can either drape it over 1 or 2 columns in the rack depending on how fat apart they are.
Load with your favorite meat & veggies! Enjoy

Banana and Nutella Dessert

A new dessert recipe from "Slender Kitchen"....not only is it low in Weight Watchers points it is also a healthy tasteful dessert! Try it and enjoy!! ~Juantoria

Banana and Nutella Dessert Wontons
Points: 1 Weight Watchers PointsPlus
Servings: 16
Serving Size: 1 Banana and Nutella Dessert Wonton
Nutritional Info: 52.4 calories, .9 g of fat, 1o g of carbohydrates, .6 g of fiber, 1.4 g of protein

Ingredients
16 wonton wrappers
2 bananas chopped into small pieces
2 tbsp nutella or melted chocolate
1 egg white, for egg wash
1 tbsp powdered sugar

Instructions
1.Preheat your oven to 400 degrees.

2. In a small bowl, mix together the bananas and the nutella.

3. Lay out the 16 wonton wrappers on one large cookie sheets sprayed with cooking spray or lined with parchment paper. Fill a small cup with warm water and place it near the cookie sheets.

4. Begin assembling the Banana and Nutella Dessert Wontons by placing a spoonful of the banana mixture in the center of the wonton wrapper. Wet the edges of the wonton wrapper with the warm water and fold over and press down to close. Once you have stuffed and sealed all the wonton wrappers, brush lightly with the egg wash or spray with cooking spray.

5. Bake for 8-10 minutes until crispy. Dust with powdered sugar.

Created by MyFitnessPal - Nutrition Facts For Foods

New Health Food!!

7 Good Reasons To Start Eating Chia Seeds

Help weight loss. Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper.
Feel fuller faster: They can also help your diet by making you feel full. This is because they absorb 10 times their weight in water, forming a bulky gel.
Hydration for athletes: They are also great for athletes because the "chia gel" can hydrate the body.
Reduce your blood pressure: There's evidence to suggest they can reduce blood pressure.
Omega-3: They are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!
Benefits for diabetes: Because chia seeds slow down how fast our bodies convert carbohydrates into simple sugars, studies indicate they can control blood sugar. This leads scientists to believe chia seeds may have great benefits for diabetics.
They are easier to digest than flax seeds, and don't need to be ground up.

Doing It Big!!

New Trainer
I found this trainer on Facebook and I'm not sure how long she has had a fb page but she is the bomb.com!! She has DVD collections coming out in June and I am waiting on my copies because she does not hold back on giving you a workout that gives you awesome results! Until then check out her website for loads of information and her YouTube for previews of what will be in her DVD collection. I added a paragraph below from her website on how you should start your fitness journey!! ~Juantoria 



 

Big-Boned Basics

Nov 18, 2010 31 Comments by Miss Anowa

Hello my lovely ladies, Ive been receiving a lot of emails on the “How To” in losing weight. In response, I felt the need to share what I DO instead of WHAT EVERYONE ELSE DOES!!Currently I am 5’9/5’10 give and take my bowleggs lol and between 203-206 pounds!! Therefore here is my recommendations to you: 1. WRITE DOWN YOUR CURRENT WEIGHT AND YOUR GOAL WEIGHT!! When I say GOAL, I mean a realistic number you are comfortable with. When I was 217 pounds, I wrote 180 pounds but then as I started losing the weight I realized 200 pounds was “A BETTER LOOK” for me!
2. GIVE YOURSELF A TIMELINE!! My timeline was 6 weeks because I was still trying to find the perfect formula that worked best with my body. I realized over time 1-3 pounds in a week wasn’t A FAR CRY and it won’t be for you if you are CONSISTENT!! THEREFORE, I recommend no less than 2 pounds for you!!
3. JOIN A GYM!! Being Brutally Honest, if you want to lose weight THE RIGHT WAY!! Which means diet and fitness. YOU NEED TO JOIN A GYM!! If you just lose the weight with diet, the pounds will come off BUT your skin has a risk of losing its firmness and elasticity!! You definitely want to maintain a toned physique, on your way to greatness!!
4. DIET!! Im not a big fan of DIETING but Ive realized that something in my diet had to be limited or cut off in order to reach my goal weight. Lets face it, I used to eat what I wanted…POINT BLANK !! I grew up participating in sports and dance performance and never encountered the GAINING WEIGHT” syndrome. Then one day EVERYTHING caught up to me lol!! I had to come to terms with it, WHICH WASN’T EASY”! The first thing I did was limit my carbs, YES, LIMIT MY CARBS!! It was hard at first but I made myself eat a BIG HEALTHY BREAKFAST.(Ex: Western Omelette, NO CHEESE, Wheat Toast and Oatmeal!! I love Tea, so thats what I would drink along with Cranberry juice or seltzer water!! Lunch would consist of a salad, then dinner was (ex: Fish, or chicken with greens(broccoli, or spinach)and *small* rice! Ok Im NOT GOING TO LYE! I LOOOOVE WHITE RICE!! lol Maybe its an African thing!! So I just limited my portion of rice!! No meals after 9pm. I usually went to bed by 1am. “I know terrible”!
5. STOP ASKING EVERYONE’S OPINION!! When I did it, I left everyone out of it except my partner! Some of the people around you can indirectly influence you with their own personal situations. Take everyone’s opinion in stride but DO YOUR OWN THING!!!
* LOOK OUT FOR MY NEXT BLOG ABOUT “CLEANSING YOUR MIND” (SOMETHING I DID) to help my chances in obtaining my physical goal!! Thank you for taking the time to read my blog and I ADORE feedback!! Talk to Me!!!
(c) 2010 November Anowa Adjah

Fruit & Veggie Overload

Cake, Cookies & Pies

I was never a cake, cookie nor pie girl of course I like sweets but my weight gain or loss was because of my portion amounts. I use to pile on gravy, use too much butter when cooking, eat large amounts of pork or red meats with UN-trimmed fat, and the use of fruit or veggies were cooked wrong taking away all the good things they have to offer. I found new ways to implement fruit and vegetables into my everyday meals that are not boring and I get all the vitamins and nutrients I need to eat clean.

I started to what they call "See Rainbows In Every Meal" which means to have a serving of fruit and veggies with every meal everyday! It became fun trying to make sure that happen, then I noticed that my sides and meat/fish were still on my plate when I finished eating...well most of it anyway. Fiber is filling and you are not as hungry during the day when you've had that recommended amount. Your fruit and veggies has so much fiber in it and you need that on a daily.

I am having fun with my eating clean lifestyle and look forward to learning many more recipes and sharing them with you.  (Top Photo: Sliced apples with peanut butter and/or almond butter granola & dark chocolate shavings)!!! Dark Chocolate is good chocolate but not too much of it:-) 

Happy Eating!! 

Stress Adds To Weight Loss & Gain!

Stress Matters
Lately I have been doing a lot of thinking about my future and how I want to change things around & kick it up a notch. I am a mother of four and two of them are teenagers, a toddler and a infant so to say I do a lot everyday is a under statement. Thinking about their future and how I prepare them for the future is a stress factor no matter the level of how it effects you. Between preparing healthy meals, making sure the time limit is set & upheld on electronic devices, checking home work, making bottles, changing diapers, and having time for yourself outside of your workout is a stress factor some days low some days high. How you deal with it all is the main thing that will set you apart from going crazy or becoming "SUPERWOMAN" lol. I have found that if I workout before my family wakes up or when they go to bed I can deal with anything better.You are balanced in your mind, body and soul when you meditate stretch and burn some body fat. Getting that metabolism up gives you more focus needed to deal with daily hits or misses. I am not so tired when those late night feedings happen or some extra loads of laundry needs to be done. I can get up earlier and have some extra morning time to myself to plan meals, have that cup of coffee in peace, and workout harder and better.If you do or do not deal with different stress factors whatever the levels it does have a positive and/or negative on your weight loss and/or gain. Prayer, meditation, and getting that workout in for me is a must to decrease anything that effects my journey with this weight management. Deal with things and stay on top of your goals to continue to climb and achieve your goals daily, weekly and or monthly! Happy Eating to you!! ~Juantoria

Getting Back On Track After A Weekend!!

I had a couple of indulgent days. A weekend away with a best friend, free from counting points and watching what I ate. Also full of lots of sunshine, a little too much wine, and more amazing conversations than I can count. Nothing is better than catching up with an old friend who has moved far away for the weekend. However, coming back I am definitely feeling like I need to cleanse for a few days. Not a full on cleanse, just lots of greens and the occasional cookie in all likelihood. In my opinion, days or weekends like this are actually a healthy part of any diet as long as they don’t happen too often. We all need them to not feel like we are missing out and sometimes they actually help me stay on track in the long run because it helps me realize how much food really does affect my energy levels. This salad is perfect on it’s own – have a few servings for a few meal, or great as a side dish, appetizer, or tossed with some chicken or shrimp.

Weight Watchers Get Your Greens Salad
Points: 2 Weight Watchers Points plus
Servings: 4
Serving Size: 1 1/4 cup
Nutritional Info: 104 calories, 4.7 g of fat, 14.2 g carbohydrates, 6 g dietary fiber, 9.4 g of protein

Ingredients
1 Persian cucumber
3 cups baby kale, sliced in think strips
8 asparagus
1 small zucchini
1 cup green beans
1 tbsp sunflower seeds
2 boiled eggs, diced
2 tbsp fresh dill
2 tbsp fresh tarragon
2 tbsp chives
2 tbsp parsley
1/4 cup Balsamic Dressing (recipe follows)
1/4 cup sprouts

Instructions
1. Bring a large pot of salted water to a boil. Blanch the asparagus, zucchini, and green beans for 2 minutes and then rinse under cold water. Chop into smaller pieces.

2. In a large salad bowl combine all the vegetables, including the fresh herbs. Add the boiled eggs and sunflower seeds.

3. Add the dressing and carefully mix together. Taste and add salt, pepper, and red chili flakes if you want a little spice to taste. Top with sprouts and serve.

Ingredients for Balsamic Vinegar
1/2 – 1 minced garlic clove
1 tbsp minced shallots
1/4 cup balsamic vinegar
1 1/2 tablespoon Dijon mustard
1 1/2 tablespoon honey
3 tablespoons nonfat Greek yogurt
1/2 tablespoon extra-virgin olive oil
Salt and pepper to taste

Instructions
1. Mix everything together well in a small container or bell jar.

Note: The dressing has 60 calories per 2 tbsp and 2 points plus per serving

Protein Matters!

WHEN TO DRINK PROTEIN SHAKES FOR EFFECTIVE WEIGHT LOSS
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Anyone who is trying to lose weight should include protein shakes into their arsenal to fight weight loss. You can even maximize the results if you do not treat it as “the” solution. It must be a part of a complete holistic weight loss solution. In this article, we address when to drink protein shakes for effective weight loss.

Firstly, what’s in protein shakes?

Protein shakes are usually a blend of whey protein isolate and concentrate. Whey protein is entirely natural since it is a by-product of cheese and it has the highest branched chain amino acids of any natural food source. Protein shakes have become an increasingly popular supplement for both people trying to lose weight as well as those trying to build some muscles.

Do protein shakes help with weight loss?

There is not much scientific research to prove that meagerly drinking protein shakes can help you lose weight. This is especially true if your weight loss strategy is based solely on using protein shakes as a meal replacement. Many people use this strategy by replacing one or two of their meals with a protein shake.

When a dieter does this, he could inadvertently be putting his body into starvation mode as the calorie deficit may be too large. While there may be substantial early weight loss, it is seldom sustainable.

Weight loss should be approached from a holistic point of view. When you have a holistic approach to weight loss, you can definitely include protein shakes into your diet and it will help your weight loss efforts. It acts as a high quality source of protein. When coupled with a healthy diet and exercise, it is an ample source of protein for your body to build much-needed muscles.

When to drink protein shakes if you want to lose weight

You can optimize the benefits of taking whey protein if you know when to drink protein shakes. The best way to supplement with protein shakes for weight loss is by having them in between meals. Your metabolism is at its highest when you are eating meals every few hours. It is also recommended that people who are trying to lose weight should have 5-6 small meals each day.

If you have bought a protein shake which is low in carbohydrates, one shake could be approximately 150 – 200 calories. This is a great way of having a low calorie snack which will help keep your metabolism high throughout the day, and let you burn away your fat.

Protein shakes can also be an emergency meal for people who have busy schedules. Rather than missing the meal completely, you can very quickly prepare a protein shake as an emergency meal replacement.

You can use this same idea when traveling. You may find yourself having irregular meals while traveling and you can use protein shakes to fill in the void.

You could also add the protein shake into your oatmeal. This makes a very nutritious breakfast that has high quality protein as well as high quality carbohydrates. Many people suffer from abdominal bloating after eating oatmeal. Adding protein can help prevent this.

A lot of people who are on strict diets will find themselves hungry at bedtime. This can be quite a torture. A protein shake can be taken at bedtime to suppress the huger pangs. The amino acids in the protein shake may even help you get better sleep and help the release of fat burning growth hormones.

Protein shakes can be useful to those who do their exercises in the morning. This applies especially to weight training. Weight training is one of the most effective exercises for men and women if they are serious about sustainable weight loss. Having a protein shake before you start weight training can help avoid muscle catabolism which can happen when you exercise the first thing in the morning on an empty stomach. This is where your body breaks down muscles instead of fat to feed your energy requirements during the exercise.

As you can see, knowing when to drink protein shakes can definitely help in getting the most out of your weight loss efforts.

What to look out for

If you are trying to lose weight it is very important that you buy the right kind of protein shake. Many shakes have an abundance of carbohydrates in them. These are usually designed for those looking to build muscles.

You should be avoiding protein shakes which are high in carbohydrates and calories, but look out for shakes which are very low in carbohydrates. The one downside about most whey protein brands is that a lot of them contain lots of additives. It may be a good idea to look for “natural” whey protein without additives.

Protein shakes as a supplement to a healthy lifestyle

As you can see, protein shakes do have some significant benefits for people trying to build muscle or lose weight. However, it is no substitute for a good diet. You can definitely lose weight or build muscle without the help of any supplements, but supplements make life a bit easier.

There’s no need in spending a lot of money on shakes since some of them are really overpriced. If you do buy a tub of protein, avoid the expensive ones and go for one in the medium price range, you won’t notice the difference. It would also help to look for whey protein that is labeled as “natural”. These do not have additives and are sweetened with natural sweeteners such as stevia.

Protein shakes definitely have its place in a weight loss diet. You just need to know when to drink protein shakes. When taken according to the above recommendations, it can definitely boost your weight loss efforts.
(REPOST NOT WRITTEN BY JUANTORIA)

First Good Experience!

Well today I tried Somya Resse recipe for a protein shake! Her website is www.missresse.com and she has a lot of weight loss information along with her video blogs! The shake was good and satisfying with lots of nutty flavor! The almond butter mixed with the oats taste good! I will definitely make this for breakfast from now on! If you choose to have the protein shake more than once you have to replace the almond butter with yogurt & fruit! Almond butter is for breakfast only! Try it and let me know how you like it or don't!
1/2 cup Lactose milk
1TB of Almond Butter/Organic
1TB of Oats (un-cooked)
1 Scoop of Whey Protein
Ice & Water
Blend & Enjoy!

Fresh Start!!!

Ok so today was my second Weight Watchers meeting and I enjoyed it! More people showed up than last time so that made it more interesting. This time I had a family member with me and the support was good given I am a newbie! So I weighed in with a 3.6 weight loss not what I was hoping for but it is better than going the other way! The meeting focus was to journal and commit to your lifestyle change. I found that journaling my meals through the week helped me in many ways. I was writing and keeping track and I began to notice my eating pattern, habits and reasons for why I felt the need to eat even when I was not hungry! So it was liturgic for me in a sense to track my progress! I began to see my "Rainbow" everyday in my meals & the planning of my meals! The rainbow effect means to see more colors on your plate which means more fruit & veggies! I challenged myself everyday to do that every meal every day and guess what I did. So now that I have shared why & when my weight loss journey started...we are on to the good stuff! See you on the Scale;-)

Go Get It

Go Get It

Crispy Veggie v.s. Fried Food

Baked Eggplant Cutlets

 That are perfect for a snack, for a skinny eggplant parm, an eggplant sandwich, or over a salad. They also make a great appetizer topped with a dab of ricotta and some marinara sauce. One of the tricks of keeping this crispy is making sure your eggplant slices are thin. Weight Watchers Baked Eggplant Cutlets
Points: 1 Weight Watchers PointsPlus
Servings: around 8
Serving Size: 2 eggplant cutlets
Nutritional Info: 48.7 calories, .5 g of fat, 9 g carbohydrates, 2 g dietary fiber, 2.6 g of protein
Ingredients
1 medium eggplant, sliced into 1/4 inch slices
1/2 cup breadcrumbs
1/2 tsp oregano
1/2 tsp dried basil
1/2 tsp dried rosemary
1/2 tsp black pepper
2 egg whites
Salt and pepper to taste
Instructions
1. Preheat oven to 450 degrees and place a large baking sheet into the oven to preheat as well. This helps the eggplant to crisp up right away.
2. Mix together the breadcrumbs, oregano, rosemary, basil, and black pepper. Beat the egg whites and set aside.
3. Slice your eggplant into 1/4 inch pieces. Then sprinkle with salt and let sit for at least 5 minutes on paper towels. This will help remove some of the moisture.
4. Pull out the baking sheet and spray with cooking spray. Dip the eggplant into the egg whites and then coat on both sides with the bread crumbs. Place onto the baking sheet. Repeat until all of the eggplant are done.
5. Bake for 15-20 minutes, flipping half way through. Let cool for 2-3 minutes and enjoy!

Amazing Recipe!!

Macaroni and Cheese Cupcakes

The cupcakes are back and this time as a yummy, portion controlled version of macaroni and cheese goodness.  (Is it strange that every time I read that line I keep singing the lyrics to My Boyfriends Back?)  These are perfect for an appetizer, meal with a simple salad, or party treat – switch up the cheese and veggies to create different flavor profiles – just don’t forget the egg which is the binding agent.  Yum.
Weight Watchers macaroni and Cheese Cupcakes
Points: 3 weight watchers pointsplus
Servings: 12 servings
Serving Size: 1 cupcake
Ingredients
3 cups of cooked high fiber pasta (I used elbows)
1 cup cooked, drained spinach
1/2 cup shredded Gruyere cheese*
1/2 cup shredded Swiss cheese*
1 cup 1% milk
1 egg
1 egg white
1 tbsp butter
1 tbsp flour
1 clove of crushed garlic
Salt and pepper to taste
*any of your favorite cheese would work and you can lower calories with reduced fat versions
Directions
1. Preheat your oven to 400 degrees.  Line a muffin tin with cupcake liners or cooking spray.  I prefer cupcake liners because they are easier to get out.
2.  In a small sauce pan, melt the butter over medium heat.  Slowly whisk in the flour to make a roux.  This will help thicken the sauce.
3.  Add in the milk and garlic bring it to just under a boil.  Slowly whisk in the cheese and continue to cook until the cheese sauce comes together.
4.  Pull the cheese sauce off the stove and mix in one egg and one egg white.   Adding eggs will help the cupcakes to stay together.
5.  In a large bowl, combine the cooked pasta, spinach, cheese sauce, salt, and pepper.   Pour the mixture into your cupcake tin evenly.
6.  Bake for 10-15 minutes until the macaroni and cheese cupcakes get brown on the top.  Enjoy as a great lunch, fun appetizer, and treat!
Shortcut: Don’t have time to make the cheese sauce?  Instead you can just mix the cheese, milk, garlic, egg, and egg white into the pasta just after it was cooked and it is still warm.  The cheese will just begin to melt.  Stir in the spinach, salt, and pepper and then bake.  The texture will be a little less creamy but they are just as delicious!

A Inspiration To Me!! Health & Many Other Ways!

Jennifer Hudson Weight Loss

Jennifer Hudson weight loss has been much talked about. Her slim physique left many curious about how she was able to achieve the amazing transformation.
Award-winning recording artist and actress Jennifer Hudson first came into the spotlight as a contestant on the third season of American Idol in 2004.
According to Hudson, she was not conscious of her weight until her appearance on the said show. Hudson once mentioned in an interview that she did not even know she was considered plus-sized until she came to Hollywood.
“I thought I was the perfect size,” said Hudson, now a spokesperson for Weight Watchers, a weight loss program which helped the star lose 80 pounds.

Jennifer Hudson Weight Loss: Adjusting To A Healthier Lifestyle

Growing up in a neighborhood where people were mostly her size, Hudson never considered herself to be overweight; however, in preparation for American Idol auditions, she did lose some weight. After American Idol, Hudson continued to live a healthy lifestyle by eating healthy and exercising.
By maintaining a healthy diet and regular workout, she was able to shed the pounds she was asked to gain for her role in Dream Girls. However, it was Hudson’s pregnancy and the birth of her son that ultimately inspired her to lose weight. “I wanted to set a good example for my son,” said Hudson.

Jennifer Hudson Weight Loss: New Habits & Weight Watchers

Jennifer Hudson started off walking 30 minutes a day, which she said was at least better than sitting on a couch. Eventually, she began doing daily workouts involving:

• 1 Hour of Cardio
• 1 Hour of Resistance Training
• 4 Sets of Push-Ups
• Leg Squats
• Sit-Ups

Hudson admits that she has tried many kinds of diets, but it was with Weight Watchers that she saw results. In fact, she credits Weight Watchers for her weight loss transformation.
Weight Watchers provides different products and services that help people lose and maintain their weight. The group’s main approach is weight loss through the formation of healthy habits, eating smarter and exercising more.

Jennifer Hudson Weight Loss: Weight Watchers Portion & Points System

Weight Watchers is mainly about portion control and no food is off limits.
It follows a point-based system. The program works by giving a number of points that the person is allowed each week, and different food have corresponding points. Unhealthy food takes up more points, while healthy food takes up less.
This system encourages the person to eat less sugary or greasy food and more fruits and vegetables. Weight Watchers holds classes every week, during which people are educated on how to eat better and are provided with a support system that motivates them to stick to their diet.
It was with the Weight Watchers program, as well as regular workouts with her personal trainer and motivator, Harley Pasternak, that Jennifer Hudson was able to drop from a size 16 to a size 4!
She has since written a book entitled I Got This: How I Changed My Ways and Lost What Weighed Me Down, and has been quoted saying, “I’m prouder of my weight loss than my Oscar!”
Jennifer Hudson Weight Loss is truly an inspirational story that will enlighten many on one of the many ways anyone can safely lose weight, be fit and maintain a healthy lifestyle.

Master Cleanser Recipe - How To Make The Lemonade

Master Cleanser Recipe - How To Make The Lemonade

Somaya Reece - Weight loss tips that work (protein shakes & eating habits)

Hair We Go!!!

I'm A Go Getter Baby
For the past couple of week I have been working with this new hair company "GoGetter Beauty" hair company! My first experience with wearing hair extensions ordered from online has been a great one. I have YouTube friends whom make a living reviewing all types of hair from different hair companies. I just found out about this so I guess I'm sally come lately when it comes to online ordering! 
I was excited when my UPS man showed up and I cracked that black box open and started playing with my two packs of long soft Remy hair. The plus side to side to wearing my slamming hairstyles I get to sell the hair and make money also. I'm not looking to be a YouTube guru when it comes to hair but I found a new business by the owner finding me online! Love me some Seth***
I love this Remy because it's soft as butter and from straight to curls and back again it still lays soft down my back 18inches and all.  I don't know what fabulous new do I'm going to wear next but knowing me it will be stunning and I'm ready to help you get yours!!


Visit my site on GGB and find your next hairstyle and/or business venture!
www.gogetterbeauty.com/jdwill

Week One!

Meetings .vs. Online
Before becoming pregnant with Josiah I was using Weight Watchers Online and I lost 15 pounds before learning we were Blessed with having another baby! So I know what I'm getting with the online program and the e-tools are great by the way. Today was my first time ever attending a ww meeting and it was better than I thought. I weighed in and received tons of information plus coupons on some ww foods. I am excited and look forward to sharing this journey with you! The Points Plus program is fun and yes you have to do some counting on a daily to not go over your points! One of my favorite new gadgets is my Points Plus Counter....three simple input of numbers and you know how many points each meal/snack is. You will know every day if you went over or under and you can use it with any food!

I'M COUNTING POINTS BABY!!!

Last Stork Visit (~_~)

No More Labor & Delivery
Baby Josiah is here and I am ready to WORK IT OUT!!! He is amazing and a healthy little boy with a heart warming smile now I have to get back into shape for our family vacation.

No More Diaper Duty

No April Fool
Noah Matthew was born December 21st of 2008 during a freezing ice storm Michigan was having that year! He was the joy in my life and he brought life to our home as he reached new milestones as he got bigger. Of course by now my two loves of my life turned into a preteen and a teenager and no longer needed me! I was only good for feeding them and running them places and money to go somewhere. Funny how they will turn on you! Noah was finishing up his potty training and we were officially off diaper duty! (Wait For IT)
I started to work out three sometimes four times a week & my love for creating new recipes was growing with every delicious meal. Thinking my body was just reacting to my intense workouts I paid no attention to ummmm a monthly cycle not showing up! Sleep on the sofa I woke up like a burglar was in the house...."I haven't had my period" wow better make a appointment. Not able to sit still and wait that long I drag baby daddy down to Planned Parent Hood with me and had a test done that day! For some reason the lady was taking to long to come back in leaving me with a lot of time to talk to God and get on the same page if you know what I'm saying! So she comes in with these papers and starts talking about different programs they offer and prenatal vitamins....wait wait wait lady you did not say what I need to hear first.  Me:Umm so my test was positive"....in her happy & perky voice "oh yes now let's get your due date"!! I almost hit the floor(^o^) 

We found out on April 1st....No April Fools & no more working out!!! 

On Again Off Again

To Eat Or Not To Eat (That Is The Question)

I dropped weight here and gain weight there through out the years and I dealt with it in different ways! I tried weight loss pills, slim fast, soup diets, no carb, fast & master cleanse you name it! Why was I doing all this to keep that "fat" girl from coming back! What was so bad about her anyway? After years of searching I learned nothing was wrong with heavier Juantoria other than the health issues. So I learned how to buy, cook and eat clean foods. I learned the power foods and what they do to your body and why they are needed everyday. I drank my gallons of water a day, walked every where, moved across country and drop down to 175  my lowest weight. I moved back home found a new house and started over "again" being I had this new me going on! Going out to eat with me was like a Oprah Life Class...lol. I drove my family and friends crazy with grams of fat, fiber intake, trans & saturated oils, how much this and not enough that information. It was like shut up and eat already!! After those holidays were over they wanted my information then and wanted to workout with me. I loved helping others with their weight issues at whatever stage they were in because I knew what it was like! New Year New Me!!!

Blessings After The Storm

God Is Good
After all the madness & scarey thoughts about the future had subside, I continued to have a pretty normal pregnancy. Born on May 12th was my not so little bundle of joy, Quinton weighed in over 8 pounds with lungs that could fill the heavens!! I went on to have my only girl Theresa in 1998 again high risk but still pretty normal pregnancy! Only to find out five months after her birth I was pregnant again with twins! Yes I was busy to put it mildly! 
One night after celebrating a wedding in our family a couple of my cousins & I decided to go riding around. It was warm outside and the streets were full of people enjoying the weekend. I remember sitting at a light waiting for it to turn green but it seem like a lifetime before it did. I turned into a close by gas station and as I turned my life took another turn as well. Before pulling all the way into the open lot a red convertible full of drinking teenagers slammed into my car, causing my body to hit the steering wheel. Screams and horns rang in my ears so loud I blacked out for a minute.  (RAN A RED LIGHT-DRUNK-KEPT GOING..YEA HE WAS ARRESTED)!!
Rushed to the emergency not in too much pain I figured everything would be just fine. Test were ran and information was given to hospital staff & the police! Ok so the doctor comes in and says "we need to put you upside down"...huh? They were trying to save my twins from being born. I spent a couple of days in the hospital & one late night a pain set in like no other and the bed was full with blood. All the running around and quick prep this and giving me meds could not stop Gods Will from being done! Within the hour my twins (girls) were sent back to heaven.

At this time I didn't put on weight I lost a lot actually from being depressed & mad at the world! Then I started to remember I had two other children to live for and they were still here and they needed me! I had a loving support system and that made the healing easier! I still had my Quinton & Theresa and we were going to be just fine!! ~Juantoria

Surprise!!!

Recovery With A Twist
Fast forwarding to the next year and past all the doctors visits and red tape it takes to be approved for surgery! I showed up to the hospital early that morning with the support of my parents and father of my oldest and first born son! I weighed in that day before being prepped for surgery at a never forgetting weight of 315 pounds, and that was obese considering my age and height of 5'5! Ok I go home after a couple of days of monitoring not like now where they send you home the next day! I'm glad I had my surgery when I did because nowadays they send you home too quick in my opinion. Now it's October and I'm laying in bed after cleaning up and trying to go to sleep. I remember this day like yesterday....I felt a little flutter continued flutter going on in my belly. I went and told my mother what was going on, I was still living at home then and man was I scared. 
My mother trying to come up with some logical reason for why I was having these feelings had come up with everything from hernia to tumors! I remember her saying "you can't be pregnant because you just had your surgery", and me thinking of course not! So I took not one, not two but three pregnancy test because Quinton (my son) dad freaked out and came back with more than one test. I picked up all three and ran into my mothers room..."they all are positive" I said with this numb feeling in my throat!! My parents looked at me and looked at each other and started laughing. What was so funny I still don't know to this day but I was not laughing at all. If I was pregnant how far could I be because again I had surgery a couple of months ago. So I get an emergency appointment and there he was this face looking at me on a ultrasound picture! That's right...I was 2 1/2 months pregnant when I had my surgery!!! Being cut open for hours, having pain medication for a while, not being able to eat for weeks (no solids), losing weight fast all this ran constant through my mind! 
Was this child going to be ok and was I going to be able to carry him full term? ~Juantoria

Beginning Of A End

Here Is The Skinny On The Big Girl
I was about 18 when I noticed that yes I was a big beautiful girl with a eye for fashion and a love for my signature red hair styles, but ummm I was also the "fat" girl! I could dance, sing, do hair & make-up, and make the room laugh (not at my expense mind you) and cook my butt off for any and every occasion! The year of graduation my colors for prom were red & white and for a girl my size it had to be fabulous and no expense spared. I thought I was the bomb.com and that I brought it baby! To my surprise the day the seniors returned to school everyone dresses were being talked about. All I remember what was said about my dress was "HEY KOOL-AID" which was a popular commercial back then. I was surprised "no they couldn't be calling me fat", but yes they were my supposedly friends and all!! Wait a minute I'm the one everybody loves!! 
This is where things start to change some for the good and some for the not so good! My decisions in the next twelve months would impact me and my family for the rest of my life. I was always given things by my parents, we really didn't have to work hard for our rewards. I was a good student so that was not a issue for me. My mother spoiled us all and continues to do so to this day:-) Yes I'm a spoiled 35 year young women...lol!! I say this because I want you to understand why I choose my next step in my weight loss journey. 
Instead of working out and eating right I'm going to have a quick surgery and be done with this fat girl non-sense. At that time in my life the gastric bypass was popular Rosanne Barr & singer Carnie Wilson were doing great and I wanted a quick, dramatic change like them and everything would be fine.
Surgery Table Here I Come!! ~Juantoria