I Have Been Riding the White Horse!!!!!!!!

Y'all I been riding the white horse or some might say the "white stuff": bread, pasta, potatoes,sugar, flour, rice, candy, pastry, cookies, cake!

Why  must these things taste so dang good!

So now that I realize and admitted to riding the white horse...its time to get off and start anew!

Lately I have been eating what I want when I want it! So I to give myself a reality check and I have revamped my healthy lifestyle!

I didn't realize how bad my food choices had gotten because I was so consumed with not eating meat that I disregarded the fact that I have given up meat and replaced it with junk! Now that wasn't too smart...lol!



My new weight loss plan involves having a healthy diet and exercise plan, prayer, daily devotions, daily meal and fitness tracking on MFP( http://www.myfitnesspal.com/ ) and weekly meetings with my BFF Tiffany Sayles, who is also on an incredible WL Journey, my accountability partner. I do not and will not take any medications or weight loss patches to help me lose weight, I'm doing it the natural way.

My weight loss plan is derived mainly from Oprah's Boot Camp which involves avoidance of refined carbs, increased intake of lean protein , and moderate healthy fats. Coupled with regular exercise.


As part of my weight loss plan, I will undergone a strict diet program that include reducing the intake of certain foods:

• Overall, eat lean protein, two fruits a day, and all the green vegetables I want.
•  Lean Protein: 
• Vegetarians - Soy Products, Beans, Lentils, Grains and Vegetables
  Meat Eaters - Chicken, Turkey, and Fish ( the key is to eat only from 0-2 legged animals..they have far less fat than 4 legged animals)
• Keep the fat low (for salad dressing, I can use a little olive oil with lemon and garlic).
• The main rule: DON'T RIDE the WHITE HORSE: bread, pasta, potatoes, rice, white flour, white sugar —as well as candy, pastry, cookies,and cake.
• For the first month, I will stay away from whole grains (brown rice, oatmeal, whole wheat cereals and breads). After that, I can slowly add them back.
• The other big rule: I must stop eating three hours before bedtime. Doing this alone will cause weight loss.
• During the 12 weeks, I get to choose three days when I can allow myself either alcohol (a glass of wine, maybe two; a cocktail) or some refined carbs (one piece of cake, one slice of bread, one bowl of pasta. The key word is one).

Workouts - My workout plan is very simple. I workout 8 times a week over a 6 day period Monday - Saturday and I rest on Sunday. Here is a break down of my workout plan:

• Monday (day 1/workout 1)
• 1 hour of cardio and 1 hr of strength training
• Tuesday (day 2/workout 2)
•  1 hour of cardio and 1 hr of strength training
• Tuesday (day 2/workout 3)
• 1 hour of cardio
•  Wednesday (day 3/workout 4)
• 1 hour of cardio and 1 hr of strength training
• Thursday (day 4/workout 5)
•  1 hour of cardio and 1 hr of strength training
• Thursday (day 4/workout 6)
• 1 hour of cardio\
• Friday (day 5/workout 7)
• 1 hour of cardio and 1 hr of strength training
•  Saturday (day 6/workout 8)
• 1 hour of cardio and 1 hr of strength training

 I workout for free at home with YT www.youtube.com. There are tons of free hour long workouts on youtube so there is absolutely no excuse for not working out!

 According to Dr. Phil, if you want to follow Oprah's weight loss plan, you have to follow these steps:

1. Set a very specific goal - Dr Phil suggests that people should set goals for the weight loss as well as for their emotions.

2. Work out a very specific strategy - will power alone does not work. People need a very specific strategy.

3. Identify small, measurable steps - implement a program that suits your lifestyle.

4. Create a healthy, realistic time line - whatever happens, do not crash diet. Choose fixed dates for the weight you want to be in the future, starting with small steps. Add those dates to your calendar, and stick to them. Don't expect results overnight.

5. Create meaningful monitoring and accountability - according to Dr Phil, find a partner to help you track your weight and things will become easier for you.

Daniel Fast: Week 1 Recipes

Here are just a few recipe ideas that I plan to enjoy during Week 1




Baked Apples or Pears 
Slice a pear or apple in half. 
Use a grapefruit spoon to scoop out the seeds and the tough, center portion. Place halves, skin side down, 
in a glass baking dish. Brush with ½ teaspoon pure maple syrup and sprinkle with cinnamon. Microwave for 10 minutes or until tender. Serve warm. 

 Baked Sweet Potatoes 
Wash sweet potatoes, prick with a fork several times and place in a 400 degree oven for an hour and a half. Less time may be needed if potatoes are small.

Thick and Creamy Corn-Potato Soup

6 ears corn (cut off the cob) 
6 medium-large red potatoes (chopped in 
1/2 inch pieces)
6 carrots (finely chopped) 
1 medium-large onion (finely chopped)
2 green peppers (finely chopped) 
2 bay leaves 
3 teaspoons thyme 
2 teaspoons marjoram 
3 teaspoons cumin 
2 teaspoons sea salt 
2 teaspoons pepper 
3 32oz. boxes of vegetable broth Water, as necessary Put vegetables and spices in a large soup pot. Cook on medium heat, stirring occasionally for 15 minutes. Add broth and maintain a light boil. Cook 45 minutes to 1 hour. Remove from heat. 
Blend 3/4 of the soup mixture in a blender in batches. 
Put blended soup in a large bowl or container until the blending process is complete. 
Pour the blended soup back into the pot. Add water to thin and obtain the desired consistency. Heat through and serve. Serves 8-10 generously.

The Breaker's Granola 

 5 cups raw oatmeal 
1 cup finely chopped walnuts 1 cup slivered raw almonds 
1 cup finely chopped cashews 
1 cup unsalted sunflower seeds 
1/2 cup flax seed
1 cup finely chopped dry figs 
1 cup finely chopped apricots (unsweetened if possible) 
1/4 cup chopped coconut 
2 cups unsweetened raisins 
2 Tablespoons cinnamon
Mix together in a large bowl. Keep in tightly sealed container such  as Tupperware in the pantry. 

To serve cold, soak 1/2 cup granola in unsweetened plain soy milk for a few minutes. 

To serve warm, you can prepare with water or unsweetened soy milk in the microwave. 
Use 1 cup liquid to 1/2 cup granola. Warm for a minute on high or more if desired.Note: Chop the nuts and fruits in a food processor individually and then add them to the oats.

 Portabello Steaks

6 portabello mushroom caps 
1/2 cup fresh squeezed lemon juice 
2 tablespoons apple cider vinegar 
2 tablespoons Pure Maple syrup 
2 teaspoons fresh grated ginger 
1/2 teaspoon marjoram Wash mushrooms and place in a gallon size plastic seal-able bag. 

Combine remaining ingredients in a bowl and stir to combine. Add to the mushrooms and marinate for a few hours. Grill indoors or out until cooked through.  Serve with baked sweet potatoes and grilled squash and asparagus. 

Grilled Vegetables Toss yellow squash, zucchini, and asparagus with 2 tablespoons extra-virgin olive oil. Salt and Pepper to taste. Grill indoors or out until tender.




Toasted Nut Snack
Pre-heat oven to 400 degrees. Place raw walnuts, almonds, cashews or other desired nuts on a baking sheet. Bake for 15 minutes or until slightly browned. Cool completely and mix in a bowl with unsweetened raisins.  Keep this on the counter for a quick snack.

  Tomato Basil Soup 

12 Vine Ripe Tomatoes 
1 Package Cherry Tomatoes 
2 1/2 Cups Fresh Carrot Juice 
1 Large Ripe Avocado 
2 Yellow Onions (chopped) 
4 Cloves Garlic (chopped) 
5 Stems Fresh Basil 
2 Tablespoons Pure Honey 
1 Bay Leave 
1 teaspoon Oregano 
1 teaspoon Sea Salt 
1 Tablespoon Red Pepper Flakes 
2 Tablespoons Olive Oil Cook onion and garlic in olive oil until tender. 

Cut tomatoes and avocado in quarters and place all ingredients in blender and blend on low speed for one minute. Continue to blend on high for an additional minute until creamy. 
Pour into large soup bowl or crock pot and cook on medium low for 2 to 3 hours.

  Vegetable Barley Soup  

Choose your vegetables. Really, anything can work depending upon your taste.Some possibilities: 
3 cups chopped celery 
2 cups chopped white onion 
3 cups chopped carrots 
3 cups chopped green/yellow/red pepper 
3 cups thin sliced mushrooms 
2 cups chopped Roma tomatoes (peeled and seeded) 
2 32oz. boxes vegetable broth Use your favorite spices. 

Some possibilities: 2 cloves garlic, 
sea salt to taste, 2 teaspoons marjoram flakes, 
2 teaspoons oregano flakes, 
1 bay leaf and 
1 teaspoon parsley.Pour 
¼ cup vegetable broth in a soup pot. 
Add all of the vegetables and saute them until tender. 
Add the spices and stir to mix. 
Add the remaining vegetable broth. Bring to a boil and add 1 cup Natural Whole Grain Barley. Boil for 15-20 minutes until the barley is tender.  

Serves 6 For thicker soup, just blend 1/2 of the vegetable mixture (prior to putting in the barley) in a blender. Add it back to the soup pot and then add the barley.

Preparing for the Daniel Fast - The Word

Daily Prayer Calendar

When you practice some appetite-denying discipline to better concentrate on God, don't make a production out of it. It might turn you into a small-time celebrity but it won't make you a saint. If you go into training inwardly, act normal outwardly. Shampoo and comb your hair, brush your teeth, wash your face. God doesn't require attention-getting devices. He won't overlook what you are doing; He will reward you well...A life of God-Worship!  Matthew:16-18 (MSG)

Here is a daily calender that I found online and it lines up with my personal desires from God. This is a good start for anyone that is not really sure what you are seeking God for or you don't know what to read or what to pray for. It works for me and I hope it helps you! My pastor also post daily reading and prayers on the Church's Facebook page, which is an added bonus for me because it requires me to study His word more.

1.  1 Thessalonians 5:18
Pray for God’s will to be done in our lives, our families and in our church.

2.  Jeremiah 29:11   
 Pray for God’s purposes to be accomplished in our lives.

3.  Acts 5:12 
Pray for the salvation of your family, friends and colleagues.

4.  Romans 12: 1-2
Pray for God’s renewal of our minds so we can be a loving church, that we may love each other, and loves those that new to our church.  

5.  2 Corinthians 7:1
Pray for God’s forgiveness and purity to be released in our lives for our spiritual growth. 

6.  Luke 4:40 
Pray for healing for all those that are suffering physically, emotionally and psychologically(make a list of people you know that needs prayer in theses areas, pray daily for them).

 7.  Philippians 4:19
 Pray for God’s provision for those that have lost jobs and are facing financial difficulties.

 8.  Ephesians 2:
 for a heart for missions, to reach out to the Lost.  Help us Lord to do what you have called us to do

 9.  Proverbs 21:1 
Pray for God’s wisdom for our government leaders that they may lead in righteousness. 

 10. John 16:8-9 
Pray for God’s Salvation to come to those who have yet to take the step of faith.

11.  2 Chronicles 7:14
Pray that God will heal our land, our city, and our economy as we seek Him in prayer.

12.  Ephesians 4:11- 13 
Pray for our Pastor’s and ministry leaders, and worship leaders, that they receive wisdom and knowledge as they lead our church.

13.  Romans 10: 14-15
Pray for our Marriage & Family ministry.  Pray for our church families and marriages.  Pray for families living in the city of San Fernando .

14.  Exodus 15:26
Pray that God’s word would bring salvation, deliverance, healing and transformation to all who are in Alpha, Voyage, Life’ Healing Choices, and all of our Life and Support Groups.

15.  John 16:33
Pray for God’s Love & Peace to cover our relationships, that we may live in harmony with each other.

16.  1 John, 4:1
Pray that we would share God’s love to our families, neighbors, schools and colleges. 

17.  1 Peter 4:10
Pray for our ministry volunteers. Pray for strength, resources, provisions as they are doing  God’s will by serving others.

18.  Deuteronomy 10:17 – 18
 Pray for God’s protection for those in our church who are widows, fatherless, and single mothers and fathers. Not only in our church but in our city

19.  Matthew 9:36 – 38
Pray that God will put a greater desire on our hearts to reach the lost and broken around  us.

20.  Micah 6:8
Pray For our ALL of our government leaders, that they would seek God’s help as they lead our Nation.

21.  Psalms 51:14 – 15
Thank the Lord for our salvation; praise Him as we give him honor and praise for the forgiveness of our sins. 

Preparing for the Daniel Fast - The Food!

I have committed to join my church New Destiny Christian Center for this 21 day fast. My prayer is that my commitment to fast will usher in some of the greatest breakthroughs, blessings and miracles for me and my family in this New Year!

Whenever fasting took place in the bible it was followed by a season of growth and blessing, Well Praise Him! Cause Lord knows a need a season of growth and blessings!

I'm anticipating all of the great things God is going to do in my life and in the life of my church during these 21 days!  Together as a church family, let's take the next 21 days to prepare ourselves for what God has in store for all of us in 2012!               

WHAT FOODS TO EAT

Whole Grains: Brown Rice, Oats, and Barley.

Legumes: Dried Beans, Pinto Beans, Split Peas, Lentils, black beans, and Black Eyed Peas.

Fruits: Apples, Apricots, Bananas, Blackberries, Blueberries, Boysenberries, Cantaloupe, Cherries, Cranberries, Figs, Grapefruit, Grapes, Guava, Honeydew Melon, Kiwi, Lemons, Limes, Mangoes, Nectarines, Papayas, Peaches, Pears, Pineapples, Plums, Prunes, Raisins, Raspberries, Strawberries, Tangelos, Tangerines, and Watermelon.

Vegetables: Artichokes, Asparagus, Beets, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Celery, Chili Peppers, Corn, Cucumbers, Eggplant, Garlic, Ginger Root, Kale, Leeks, Lettuce, Mushrooms, Mustard Greens, Okra, Onions, Parsley, Potatoes, Radishes, Rutabagas, Scallions, Spinach, Sprouts, Squashes, Sweet Potatoes, Tomatoes, Turnips, Watercress, Yams, and Zucchini.

Seeds: Nuts and Sprouts
Liquids: Water, Unsweetened Soy Milk, Herbal Tea, Natural Fruit Juice (no added sugar).

WHAT FOODS NOT TO EAT

Meat, Poultry, Fish
• White Rice
• Fried Foods
• Carbonated Beverages
• Foods Containing Preservatives or Additives
• Refined Sugar or Sugar Substitutes
• White Flour
• Margarine, Shortening, High Fat Products
 • All Breads
• Dairy (milk, butter, cheese, yogurt, etc.)  

Important reminder: Be sure to drink as much water as possible throughout the fast! 

Calculate Yourself to Your Goal Weight

I'm really blessed by the support I've gotten during my Flab to Fab journey from family and friends to my e-friends. We all know what its like to want to lose weight whether it's 50lbs or five. I'm not a physician, nutritionist or a personal trainer. I'm just a woman trying to lose weight and live a healthier lifestyle.

I want to share my journey with all of you and I promise to be honest about my journey, the good, the bad and the ugly. There won't be any GET-THIN-QUICK schemes during my FINERTHANAMUG2012 journey. As much as I want the weight to be gone within a drop of a hat, I will do it an a healthy way that has long-lasting results. I'm determined to eat healthy and exercise regularly.



Let's talk about Calories:
Start by calculating how many calories you need to eat per day just to maintain your current weight (let's do some math!) Take your current weight and multiply by an average metabolic factor to tell you how many calories you can eat per day just to maintain your current weight. A metabolic factor of 11 is used for women and 12 for men.

So let's use my heaviest weight. At my heaviest I weighed 285(wow its still hard to see that number!) anyway back to calculating. So for me to maintain a weight of 285 I would have to eat 285x11 = 3135 calories a day!  WOW....WOW!!!!! I never realize I was eating so many calories. Can you imagine the damage that I was doing to my heart, my liver...shoot, my whole body!






Okay, now let's talk about how many calories I need to eat a day to reach my goal weight of 150lbs, actually I have goal range of 150 - 175, but for the sake of the calculations I use 150lbs. To get down to 150lbs I will need to eat: 150x11 =1650 per day. The great thing about using this calculation approach is that from the start you will be eating the amount of calories you need to maintain your weight lose once you reach your goal.

Okay, so let's say you want to lose one pound per week. We will start by calculating how many calories you need to cut out of your diet to achieve that goal. One pound is equivalent to 3500 calories. To determine how many calories to cut out of your caloric intake per day: 3500/7 =500. 500 is the amount of calories you need to take out of your diet by eating 500 fewer calories, burning 500 calories through physical activity, or a combination of both.

Remember:

NOTHING TASTE AS GOOD AS LOSING WEIGHT FEELS

THE MOTIVATION OF HATERATION

 THE MOTIVATION OF HATERATION

 

We have all dealt with hateration one or another. Either we have been hated on or we have been a hater. Come on, I know you don't want to admit that you have hated on someone before but we all have. For me it was in middle school when everybody and their mama was getting a Nintendo for Christmas and I got a pack of Uno Cards...yeah you girl was mad jealous! But as I got older and became more secure in myself I just never had issue with being jealous of anyone for anything. So it amazes me to see and hear about grown ass women and men that hate on each other. I mean are you that insecure with yourself at 30+ years old that you hate on people...for what? So let's get into how to deal with haters.

 

 

In order to understand the reason why haters hate, we need know the definition of a hater. A hater is one whose jealousy of another person's success or achievements makes them verbally nit-pick any flaws no matter how small or just make up flaws in order to somehow try and belittle the successful person or to make themselves feel less inadequate.
 

Don't get mad at haters for hating,keep doing you. Having haters is one way of knowing your constantly doing something right. Understand that it's in a haters spirit to hate. It's not that they hate you, but its that they hate themselves and/or their insecurities. No matter what you do or say the distaste a hater has for you will only grow over time If you continue to succeed, so push forward.

There is no point in reasoning with a hater. The painfulness of their own insecurities and inadequacies are so hard for them to face that hate is the only why they can cope and go on with their lives. You can't talk a hater out of hating. They are not ready to face their fears. Accept that you have haters. Losers don't have haters. Be proud of yourself and your accomplishments. Don't change who you are for your haters. Take care of yourself and retain your self-confidence. Don't let haters drag you down to their level and NEVER HATE BACK.

 The most simple way to deal with a hater is not to deal with them at all. They seems to always posses a negative aura around them and it may rub off on you if you're around them to long, so let a hater do their job, drink haterade!

 Jill Scott sings it best:

Don't put so much weight on the scale

We put to much weight on the scale! We act like the scale is the ONLY measurement to our weight loss success. I'm here to tell that the number on the scale is a very very small indication of how well one is doing on their journey. 

 

So let's talk about what the scale doesn't show:

The scale doesn't show how many inches you lost last week 

The scale doesn't show how good you jeans fit now or that you have went down a size

 

The scale doesn't show how you resisted that Strawberry Cake sitting in the break room YELLING AT YOU: TAMEKA COME AND EAT ME! LOL

 
The scale doesn't show how you, despite being tired from work, the kids, and the hubby...still make time to work out at 90 mins a day

And there is so much more that the scale doesn't show you about your weight loss journey. It was hard for me to learn this but now that I have started to lose weight and my clothes fit different I don't give the number on the scale much weight! I scale is good for telling you how much you weigh and that's it. There is so much more to losing weight and life a healthy lifestyle than the number on the scale.

We all have a common goal and that is to go from our current stats to  more desirable stats. My goal is to lose 100lbs your goal may be to just lose 10lbs either way we both have to put effort into it and work hard to get those desired results! I'm in this for a lifestyle change....what about you? 

 
Everything you want you will work hard for it. Make a plan and schedule for work outs and meals. Everybody has a crazy busy schedule but you still have to find time to plan your meals and your workouts...GOOD LUCK ON YOUR JOURNEY!

Doing Me!

For as long as I can remember I lived my life for other people. From birth to 18 I lived for my mother. I got pregnant my freshmen year in college so my whole adult life I have been a mother. Everything I done was for my son and his benefit from getting my bachelors in Biology to getting my MPA in Public Health. I even started teaching so that I can have the same schedule as my son...NEVER wanted to be a teacher, but hey I wasn't living for me. Then I met my husband, got married and within a year we had a son. So now I have went from being a single mother to being a wife...oh boy! So now I have live for my husband and my new baby and my older son...still not living for myself! I have ALWAYS lived for other people NEVER for Tameka. But that all changed May 2011, I decided to transition to become a vegetarian. Forsaking all meat while still eating seafood, yeah I didn't want to give up all meat just yet! Then on June 25th I decided to 86 all meat and just go all in. On this day I also decided to start my workout regime. I have faced lack luster support from a lot of people in my close circle. After watching one of Nina "BeautifulBrwnBabyDol" Ellis-Hervey youtube videos on weight loss, I realize that some people don't want you to address your weight issues because it causes them to face their own weight issues. I also realize that some people don't want you to mention your accomplishments because it makes them realize a lack of their own.. So I began to let that be my motivation. My husband was my least supporter. He did not understand why i wanted to change my lifestyle. He say that I would change and that I wouldn't want him anymore. His favorite thing to say is "Your are fine just the way you are". Well that only pushed me to work harder. My BIGGEST supporter is my best friend Tiffany Sayles, she has always encouraged me to continue with my weight loss journey. I want to wish everybody good luck on their weight loss journey. And remember its time to do something for yourself, so get active and get fit!