Tag Archives: diet

Photo: Amazing! Jada Pinkett-Smith’s bikini clad mother is apparently 61…

jada-pinkett-smithmother

We recently posted about Will and Jada Smith Thanksgiving vacation in Jamaica…but check out Jada’s Mom giving us the ‘Bay Watch’.

Posted on Smith’s Facebook was this amazingly, unbelievable pic of her 61 year old mother: ‘Willow took this shot of her grandmother, my mother, emerging from the ocean today. She is 61! I wanna be her when I grow up:)
Happy Friday…J’

Anyway…off to the gym we goooooo😉

NEW!! Quick and healthy tips to lose weight in time for Summer

by Princess Harris, Sports Model/Fitness Consultant

Summer is fast approaching…you still have time to get in shape! Weight Loss does not require having a degree in Health and Fitness, but, it does require having Determination, Persistence, Motivation, and Patience. As we all know it takes 3500 calories to lose one pound – that means one has to exert more energy than what we consume in Calories.

Here is a quick Weight Loss list to help you jump-start this process:

1) Plan and Prepare your meals daily – this way you won’t be tempted to eat out!

2) Instead of having 3 large meals a day – have 5-6 smaller meals a day to increase you metabolism and Weight Loss

3) Drink 8 glasses of water every day to flush out toxins

4) Select high-protein foods to give you a constant supply of amino acids – this prevents a catabolic state, and promotes an anabolic state in addition to keeping your metabolism high.

5) In the morning, do your cardio on an empty stomach – this helps burn more fat.

6) Eat Slowly and – Put your fork down in between every bite of food as your brain lags behind your stomach by about 20 minutes when it comes to delivering the full or satisfying signal

7) Perform weight training 3-5 days per week to increase lean muscle and metabolism

8 ) Perform at least 30-60 minutes of cardio on 4-6 days per week

9) Portion Control – Portion Control – Portion Control – Portion Control – Portion Control

10) Never crash diet to lose weight. When you lose weight rapidly, your body is typically only losing glycogen (carbohydrate) and water weight, not fat. Your body thinks it’s starving and reduces its metabolic rate, which makes it harder for your body to burn each calorie.

11) Brush your teeth after every meal. If your mouth is clean and minty fresh, you will be less inclined to continue eating.

12) Treat your constipation problems. In an effort to start a diet, many individuals experience constipation problems, which, apart from the adverse effects on the body, also affect the weight loss process. The daily consumption of more fiber, which has the capacity to contribute to the greater mobility of the gut, and the increased consumption of liquids, helps to correct the metabolic function. So you should increase the consumption of fruits and vegetables like oranges, apples, pears, plums, broccoli and greens.

13) Drink green tea. Green tea contains polyphenols and catechines, which contribute to the increase of metabolism and fat loss.

14) Be careful of “light, low fat” products. Products labeled as “light” or “low-fat” do not mean low-calorie. Just because it says light that does not mean you can consume a lot of that product.

15) Do not get on the scale daily. Bodyweight can fluctuate hourly, so weighing yourself every day can cause more confusion than clarity.

NEW!! Good Fats vs. Bad Fats

by Princess Harris, Health and Sports Fitness Model

Monounsaturated Fats, Polyunsaturated fats, and Omega-3 fatty acids are all good for your heart and waistline.

Monounsaturated fats are liquid at room temperature but may thicken when cold. Polyunsaturated fats such as most vegetable oils, including safflower, corn, sunflower, and soy oils, are typically liquid at room temperature and when refrigerated. Omega-3 fatty acids are polyunsaturated and found in cold-water fish; other good sources are walnuts and flaxseeds.

In general, the “bad fat” label belongs to any fat that is semi-solid to solid at room temperature, such as, a stick of butter or the marbling in a steak. Animal products, coconut oil, and cocoa butter are foods that are high in saturated fat.

Trans fat is considered a ‘Bad fat’. It is produced when hydrogen is added to liquid oils to make them solid and extend their shelf life. You will find Trans fats in packaged products and just about every food that contains shortening.

Here is a handy hint: If you see “hydrogenated” or “partially hydrogenated” on a food label, put whatever you’re looking at back on the shelf;)

NEW!! What is a Healthy Bowel Movement?


by Princess Harris/ Freelance Contributing Writer
Sports and Fitness Model, Trainer

With the increasing incidence of Colon cancer, it is necessary for anyone worried about the health of their colon to know what is a healthy bowel movement. For many people, they judge a healthy bowel movement as one in which they have made for that day.
Even though it might seem peculiar or embarrassing to talk about bowel movements, they are important. For a long time it has been believed that the Digestive system played a major role in the health of the person.

Therefore, whatever the person chooses to eat, would affect his or her digestion leading to some form of gastrointestinal illness – the surprising fact is that most people only have 1-3 bowel movements PER WEEK and consider this to be ‘normal’. Yes, this might be normal for some, but it is not healthy.

Each time we eat, we should be ‘passing out’ the previous meals we consumed. We should be ‘going’ 3 times per day, and if we are not we probably have fecal matter that is ‘stuck in our gut’ and feeding back toxins to our system that we should be eliminating.

Therefore, it is simply not enough to consider that one bowel movement a day is a sign of a healthy bowel. Instead it is necessary to look at the frequency, color, odor, or the consistency associated with the stool.
The frequency of the stool is necessary to take note of especially is there is a concern that you might be constipated. Bowel movements can be as little as one a day to as many as three bowel movements depending on how “regular” the person might be. An increased frequency is not seen as a healthy bowel movement.

Another area to look at when considering bowel movements is the odor. If the odor accompanying your stool is plenty or has a very bad smell, then this is not the sign of a healthy bowel movement. A healthy bowel movement would not be covered by excess gas, and would not make the person embarrassed.

The color of the stool should also be thought about when discussing a healthy bowel movement. Usually stool is brown in color, if this color changes and becomes to pale, or too dark in color, then this is an indication that something is going on in the intestine.
The consistency is also important as if the stool is too soft or too hard, this will not be a sign of a healthy bowel movement. Instead a stool that is not to hard is key to removing wastes from the intestine, and should be considered a healthy bowel movement.

Learn more at Health and Fit 4 Life

NEW!! Back To Basics: The Secret To True Weight Loss

by Princess Harris

At it’s most basic, losing weight is about burning more calories than you eat. That seems simple enough, but if were really that simple, none of us would have a weight problem. Too often people take drastic measures to see results — diets, pills or those weird fitness gadgets on infomercials that promise instant success. Maybe you lose weight but what happens when you go off that diet or stop that crazy workout program? You gain it all back and more. The real secret to weight loss is to make small, lasting changes. The key is to forget about instant results and settle in for the long run.

To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn’t want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories. Below is a step by step process for getting started.

Calculate your BMR (basal metabolic rate) . Your BMR is the amount of calories your body needs to maintain basic bodily functions like breathing and digestion. This is the minimum number of calories you need to eat each day. Keep in mind that no calculator will be 100% accurate, so you may need to adjust these numbers as you learn more about your own metabolism.

Calculate your activity level. For a week or so, keep an activity journal and use a Calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.
Keep track of how many calories you eat. For at least a week, enter and track your calories online (e.g., with Calorie Count) or use a food journal to write down what you eat and drink each day. Be as accurate as possible, measuring when you need to or looking up nutritional information for restaurants, if you eat out. After a week, add your totals for each day and average them out to get a general idea of how many calories you eat each day.
Add it up. Take your BMR number and add your activity calories. Then subtract your food calories from that total. If you’re eating more than your BMR + your activity calories, you’re at risk for gaining weight.

Example:
Suzie’s BMR is 1400 calories and she burns 900 calories with regular exercise, walking around and doing household chores. To maintain her weight, she should be eating 2300 calories (1400 + 900= 2300). However, after keeping a food journal, Mary finds that she’s eating 2550 calories every day. By eating 250 more calories than her body needs, Mary will gain about a pound every 2-3 weeks.

Read more at http://healthandfit4life.blogspot.com/

NEW!! Getting healthy and fit and staying that way

Princess Harris, is a Bahamian-American Actress, Health and Fitness Consultant and Sports Fitness Model based in New York City. Princess is on a mission to inform, educate and encourage a healthy and wholesome lifestyle, and each week will show you how you can be healthy and enjoy it.
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As a Sports Fitness Model, I have worked with some of the top fitness nutritionists, photographers, Directors and Magazines..such as P90X, Cardio Karate, Urban Rebounding, Oxygen, Women Health, and Lovate to name a few. Join me, as I share my personal tips, routines and even ‘tricks’:) to help you on your journey in getting AND keeping that ‘vacation’ body, and having fun while doing it.

The most important quality one must have in order to achieving Health and Fitness is dedication. Health and fitness is a lifestyle that can only be attained through hard work. There are no short cuts to success and it all starts with having a proper diet regimen.

A proper diet is one that consists of healthier choices, smarter preparation, and a balance of Protein, Vegetables, and Good Carbohydrates. A healthier choice consists of little to NO white flour and foods from sealed cans and having natural foods I.e. fruits, vegetables and nuts that are unsalted. One should consume little to no salt and sugar, as salt causing bloating and sugar turns into fat, as well as other medical issues.

Smarter food preparations consist of Grilled/Baked/Broiled/Steamed vs. Fried. One of the primary reasons people gain weight is due to a lack of portion control. To lose one pound -one must burn 3500 calories over and above what you already burn doing normal activities. Portion control is important because your stomach is the size of your fist, so you should not expect to stuff 10 times that amount of food into it without negative consequences.

Another important aspect of healthier living is a consistent workout program.

One should exercise 4-5 times a week minimum consisting of at least 30 minutes of cardio each day and calisthenics.This should include working different muscle groups, such as lower body (hamstrings/quads/calves) and on opposite days upper body, (chest/biceps/back) splitting the workouts in groups and breaking down each muscle with different exercises.

In essence, you should change from ‘eating whenever you can and exercising only when you must… to eating only when you must and exercising whenever you can’. As it is evident that I live and breathe health and fitness – I get greater satisfaction motivating, educating, and inspiring others to live a healthier and fit lifestyle.

Stay tuned each week, for more on developing and maintaining this ‘new’ you….feel free to leave comments, ask questions and share progress….

Check out Fitness guru Princess Harris’ Health and Fitness blog Live, Laugh, Love