When it comes to losing weight, nutrition is greater than exercise. The famous saying is that ‘what you eat in private you will wear in public.’ The rule of thumb is that good health consists of 80% nutrition and 20% exercise. If a person can cut down eating unhealthy foods everyday, over time those changes will add to big changes and weight loss. We all know someone who has stopped drinking soda or given up unhealthy eating for a while, and a short time later, had dramatic weight loss change.
It’s important to know what you put into your body. If you want to lose weight you cannot put garbage into your body and expect weight loss. That doesn’t add up. My nutrition is not perfect, I still struggle with it. Some days I want to eat that chocolate cake or have an extra slice of pizza, but I know I cannot do that every day and expect to lose weight. That’s just not possible, so you have to find your balance. My advice for you is start by cutting out one unhealthy habit a week and continuing. Eventually you will be surprised by the changes to your bodies.
I found that my problem was a lot of unhealthy late night snacking. To fix that problem, I replaced my unhealthy snacks with yogurt and fruits. Eating healthy snacks and drinking a lot of water eventually led to no snacking at all. I am learning to control my late snacking because I am not ignoring this problem and I have realized why I eat so many snacks. Often it is due to me being tired, bored or the fact that it’s 3am and I need something to keep me awake at work. Please make time to get to know yourself and why you eat certain things because for every action, there is consequence. Everyday is not going to be perfect when it comes to nutrition. You just have to learn to have balance between nutrition and exercise.
My Five Simple Nutrition Tips
- Drink water- drink half your body weight in water.
- Cut down late night snacking after dinner, if you must have a snack, try light fruits. Have a light healthy snack after dinner but not too late. Late and overnight snacks more easily contribute to extra calories and increase weight gain, which I know from working nights.
- Cut down sugar – I do not add sugar to tea or coffee. If I eat products which contain sugar I just make sure that there is no more than 15 grams. I limit my coffee to just cream when I work.
- Limit carbohydrates by eating more complex carbs such as sweet potatoes, cauliflower rice or oatmeal. You can also eat 100% whole wheat bread, pumpkin. I am still struggling with that one because I love bread and rice. I have used bulgur wheat for my substitution for rice. It is low fat, high fiber, high protein and rich in vitamins and nutrients.
- Limit sodium intake – reduce your intake of sodium to alleviate being bloated. When you go grocery shopping, please read the ingredients in your foods and you might be surprised at the amount of sodium in some of your favorite dishes.
“Just because you don’t see results after a day, or even a week, don’t give up. You may not see changes, but every smart choice you make is affecting you in ways you’d never imagine”.
- Dry cheerios, high in fiber, low calories and fat. I like to put some of dry cheerios to my Fage Greek Yogurt, gives it crunch taste.
- The yogurt I most prefer is Fage Greek Yogurt. I normally eat Chobani yogurt, but it is high in sugar and calories, while Fage Greek yogurt is low in calories, low in sugar and high in protein. My two favorite flavors are plain Fage Greek Yogurt and strawberry. If I go with plain Fage Greek Yogurt, for extra taste, I just add fresh fruits to it.
- Fresh fruits – helps to reduce sugar carvings. Watermelon is high in water content and reduces sugar level.
- Water – I love drinking water . You can add strawberries for a sweet water taste. Also, you can add cucumber which makes it taste light, cool and refreshing. Try to drink half your body weight of water. For example, if you weight 130 divide by 2, that would = 65 oz. water daily. Drinking water promotes weight loss, increases energy, maintains regularity and is great for your skin.
- Thin Addictive Cranberry Almond Cookies – 90 calories per serving, low in fat, low carbs and they help you avoid unnecessary in between meals. They come with real fruit and almond, and have no artificial flavors.
- Emerald 100 calorie packs ( Cashews and Almonds with dried cranberries) – only 100 calories, 3g of protein, and contain good fats.
- Reduced sugar dried cranberries (50% less sugar) ¼ cup is 100 calories – high fiber, 14grams of sugar. ( I like to add it to my salad or snack on it)
“Every day is another chance to get stronger to eat better to live healthier and to be the best version of you”
MY story published In Report, New York Presbyterian Department of Nursing, my article is in Summer 20018, Volume 15, Issue 1, on page 13.
I have been a nurse for six year and in that time I have worked on the medical floors, step down units and now the ICU. In all these areas I have taken the time to talk with many patients to understand their needs and determine what I must do to ensure they receive the highest quality of care. As they lay on their backs trying to get better and sometimes fighting for their lives, a common message is often echoed to me, “don’t get sick, do the things necessary to keep yourself well” For a long time I did not understand what they meant by this but after visiting my doctor about a year and a half ago I learn what it meant. As I have been advancing my career as a nurse and teaching patients how to take care of themselves, I was not taking care of myself. I was not eating right, exercise or getting enough sleep. As I was conquering the challenges of a career here at a New York Presbyterian Hospital, I was not making sure my foundation was strong. Nursing practice should be built on a strong foundation, how I could tell my patients to be healthy if I was not practicing what I preached. I recognized that I had a problem and need a change so I simply set out to lose weight but it turned into a passion that I needed to share.
In December of 2016 after visiting my doctor, I came to the realization that I was 30 pounds overweight. My uniforms were tight and I feared that when I bend down to pick up objects from the ground, my pants would rip. I was also not sleeping well, eating junk food for all my meals, and I started to get short of breath during my usual activities. I remember performing AM care on my patient, and when I was done, my patient turned to me asked me if I was ok because I was short of breath and sweating. As a Nurse I was not practicing self care, I was not eating a healthy diet, getting enough sleep, or exercising. I remember going to my doctor for a checkup, and when I stepped on the scale, I was surprised at the amount of weight gained. I felt ashamed because I am a Registered Nurse. At that moment I wondered how I would be able to help my patients, if I cannot take care of myself.
I started to exercise and eat right and to motivate myself; I would post my progress on social media. I learned to cook new foods; I incorporate exercise into my daily routine along with work and made time for sleep and rest. I started taking vacations and making time for mental rest. …….. After six month the weight started to melt away and I could feel the weight lose and my health improve. I was inspired to share more on social media. I want others to have my success. This was my greatest challenge and I met the expectations. I need to share this with the world, I was sure there were other nurses that were in the same predicament.
I created my Lose Weight Not Faith blog to motivate others nurses and people in general to make their health a priority because we only have one body. We must take care of it. This is my Lose Weight Not Faith blog, created to help people lose weight from my personal experience. I have lost 30 pounds and I am sharing everything I have learned about losing weight and making my health a priority to others. Lose Weight Not Faith blog is connected to NYBehealthy mission statement to “engaging our employees in their own wellbeing & supporting them in achieving their individual health goals”. I am encouraging the CCU staff to lose weight by sharing my fitness tips, nutrition advice, and workouts. Most people struggle with nutrition part of losing weight so I am providing detail recipes ideas to make.
Lose Weight Not Faith blog is connect to the autonomy of Nursing Professional Practice Model because I am helping my colleagues to be accountability for their weight loss by teaching them to track their progress by taking before and after pictures to track he or she progress and to see results. Another way I show my colleagues is accountability is for them to step on the scale daily or weekly. You need to know your numbers, so you can push harder. Just remember this number is the starting point and not finish line. Lose Weight Not Faith blog is connect to the evidence based practice of Nursing Professional Practice Model because I am showing my colleagues that it’s possible to lose weight working night shift and practicing self care. Plus, my weight loss results speak from themselves.
Lose Weight Not Faith blog is empowering my colleagues to be successful in their weight loss and make their health a priority. Our bodies are capable of anything. It’s our minds that we have to convince. I am also encouraging my colleagues in becoming healthier by showing them that they do not need to go to a fancy gym or go on extreme diets to lose weight. I workout at home by using DVDs for cardio, strength training and kickboxing. The DVDs range from 30 minutes to 1 hour. Also, I use Popsugar Fitness on YouTube and Pinterest to change up my workouts. My workout equipment includes two 5 pound dumbbells, two ten dumbbells, a twenty pound kettle bell, a yoga mat, and resistance bands.
In the beginning of my weight loss journey not everyone was on board of my eating healthy and working out, but after my colleague saw my results and my success they know weight loss is possible. A couple of months ago, a colleague came to me and said she was motivated to work out because she saw how disciplined and consistent I was with my weight loss and healthy eating. She and I sat down to talked about ways to work out and shared meals ideas. I guess you can never know who you can inspired by living your life and your truth. My blog site https://loseweightnotfaithblog.com
“There is always light at the end of the tunnel if you believing in your dreams”. Thanks for supporting and following my blog. Please do not stop believing in your dreams or your goals, whether they are smaller or bigger; just have faith your time is coming. We limit our own dreams and goals.
- Blue Mountain Jamaican Curry powder 1- 2 Tbsp
- Half piece yellow onion or red onion
- Salt 1 tsp
- Frozen shrimp as much you want
- Sprinkle the complete seasoning sazon
- garlic -1 crushed
- Half scallion cut in piece
- Fresh dry tithes as much as you want to
- 1 scotch bonnet pepper for spicy tasty optional
- 1-2 tablespoon canola oil or any oil you like to use.
- Defrost the amount of frozen shrimp you want.
- Remove the shrimp tail and Put the shrimp in a bowl with distilled vinegar to soak with cold water for 1-2 minutes.
- Rinse the shrimp with cold water.
- In the bowl add the amount of curry, onion, Sprinkle the complete seasoning sazon, garlic, and scallion and add dry tithes to the shrimp.
- Add small amount of water to the shrimp and curry mixture, it up well.
- In sauté pot, heat it up and put 1 or 2 tablespoon of oil, when the oil hot, add the shrimp by itself without the mixture to pot.
- Cook the shrimp until it is brown on both sides to help cook the curry.
- Remove the shrimp from pot to a bowl, use another sauté pot by add shrimp and seasoning mixture too.
- Add small amount of hot water or ½ cup of hot water. If you decided to use the scotch bonnet pepper now it’s the time to add 1 pepper.
- Cover the pot, reduced the heat, simmer for 5 min or until gravy is made.
- If desired serve with rice and veggies.
Welcome new followers. I wanted to introduce myself, so here are seven things you never knew about me:
On Monday morning I took nice 3 miles jogging in the van Corlandt Park. Along the way I met the tortoise and hare. I have learned slow and steady wins the race. My message is if you are not where you want to be in life keep moving forward because you will reach in time, just don’t stop and don’t give up.
- I am 31 years old
- I am a full time, night shift – Registered Nurse
- My favorite foods are Italian and Jamaican
- My favorite unhealthy foods are chocolate and pizza, I love me some chocolate and pizza for sure.
- I have a blog site, and the address is https://loseweightnotfaithblog.com/. I hope my blog helps you make your health a priority.
- I like to workout at home as well as outside.
- I do not count calories. I just eat in moderation
On January, I celebrated my first anniversary for weight loss. My highest weight was l55.6 pounds in September of 2017. Since then, I have lost over 30 pounds. The thing which contributed to my downfall was eating out all of the time, instead of having home cooked meals. I began to treat myself to excess sugar, excess sodium, bad carbohydrates and an over indulgence of processed foods. I began telling myself that because I had lost so much weight, it was ok to eat lasagna, chocolate and basically any foods I was craving. A short time later, around December, I became sick with a bad cold and allergies, which left me out of work for a couple of weeks.
While I was sick, I didn’t get too much time to exercise. I did rest however, which led to the indulgence of many comfort foods. I remember telling my co worker about the ten pounds I had gained while I was sick. She had her own struggle to lose weight also because her diet was terrible. We are all just human. Life happens. The things which contributed to my weight gain, were an indulgence of comfort foods and not working out. I found myself feeling bad about the weigt I had gained over the holidays but today I decided to forgive myself and move on. I was talking to my coworker that I was struggling to get back on track on my diet and I have gained 10 pounds. Also, she was struggling in her diet to lose weight because her diet was terrible. I am just human, life happens, I eat too much comfort food, and I was not working out as much. I was feeling bad about my holiday weight gain, but today I choose to forgive myself for all the mistakes I have made and move on.
In 2017, my resolution was to lose weight. When I started my weight loss journey, it was hard because there were so many different weight loss plans to choose from. There was the Low Carb, Keto Diet and the Intermittent Fasting Diet, just to name a few. I decided to go with a basic diet, consisting of eating whole foods, vegetables, low carbohydrates, high protein and fiber. My advice for anyone starting their weight loss journey, is to find a diet plan you can commit to for your journey. Also, if you fail your diet, please do not give up. Continue.
From my personal experience, I failed my diet countless times. Some days my meals and workouts were on point. Other days I would struggle to get the workout in and my food was not on point. I have since learned to move on because if yesterday I failed my diet, today is a new day and to start again. I have learned to forgive myself, move on and to make better choices. I would write small goals for the week, such as completing 10,000 steps per day, working out 30 minutes a day, 4 to 5 days per week. I would drink half my body weight in water daily. I would plan my workouts and meals for the week. My tip for you today, is to make a list of your short and long term goals and work toward achieving them.
The next piece of advice I have is to have patience with yourself. I remember in the beginning of my journey, the weight would come off so slowly, that it frustrated me to the point where I wanted to quit. I was doing everything right but it was still frustrating. I want to give up but I continued to do my workouts and follow my tips and the weight started coming off like butter.
My final piece of advice for you is this: Weight loss is not competition. If you see a friend or other people on social media losing weight faster than you, please don’t focus on them but on yourself. Their bodies are built differently than yours or they are taking special products to make it happen. Stop comparing yourself to other people and focus on yourself because weight loss is a marathon, not a sprint.
Life will knock us down. We must choose to get back up every time and fight harder and harder.
I wrote down tips that have helped me lose 30 pounds and I am following these fitness tips to help me get back in shape. I am proud of myself because I am making progress. I am glad for my weaknesses because they led me to my strength. Happy New Year guys, this is a New Year filled with new opportunities and new beginnings.
Favorite quote from Joel Osteen from his new book, Blessed in the Darkness
“You may not see it right now, but there’s a blessing in the darkness. When it all comes together, it’s going to work to your advantage. It may be Friday in your life, with no reason to call what you’re going through good but don’t worry, because Sunday is coming. God is still on the throne. If you’ll stay in faith, everything that was meant to stop you, God is going to use to push you forward. He’s bringing it all together right now. Good Friday is coming. Blessed Friday, vindicated Friday, healthy Friday, victorious Friday is headed your way!”
“Life will knock us down, but we can choose to get back up”.
It is very important to have a good support system when losing weight because you will have someone to cheer for you. We all need someone in our corner to tell us we can do it. Having a support system in place will help you when things become difficult and you’re tempted to quit. A support system will help encourage you to stay on your diet and will praise you when you complete your workout sessions. It will also help you find healthier food choices and will be there to support you when you struggle. A good support system at home is crucial, because when two people agree to go on a diet together, that will encourage each to cook healthier foods, shop for healthier foods and remove temptation foods. While on the other hand, if the other partner is not on the diet, here are my tips for you to lose weight with no support system. Meal prep for the week, shop for your foods but buy healthier foods. Also, look on Pinterest for healthy easy recipes ideas or find ways to turn your unhealthy dishes to healthier ones. Another important tip would be to plan out your workouts for the week, whether at home or at the gym so when it’s time to work out there will be no problem. For example, one of my friends was on diet but her husband was not. The husband would eat regular fast foods daily, while my friend stayed on her diet in front of him. After a month the husband wanted to eat the same foods as his wife because he saw her progress and he was motivated to keep healthier as well.
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t”. Air fryer video of my dinner. You can get the recipes on my blog, air fryer tilapia and sweet potatoes fries.!! I hope you like the videos!!
Ingredients for Tilapia
2 tilapia fillets
Half piece yellow onion or red onion
Sprinkle the complete seasoning sazon and Sa-Son Accent original
½ ripe tomatoes
Half scallion cut in piece
Fresh dry tithes as much as you want to
½ cup distilled vinegar to wash tilapia
Breadcrumbs for Tilapia
½ cup of Japanese style Panko Bread crumbs plain
¼ cup of flour
1 tablespoon grated parmesan cheese
¼ cup egg whites or two eggs
1 teaspoon complete seasoning sazon
1 can of olive oil spray
- Defrost the tilapia fillet
- Put distilled vinegar in a bowl with tilapia to soak with cold water for 1-2 minutes
- Rise the tilapia with cold water
- Add the onion, tomatoes and scallions in the bowl with the tilapia. Sprinkle the complete seasoning sazon and sprinkle of Sa-Son accent original directly on the tilapia and dry tithes. Turn over the tilapia Sprinkle more the complete seasoning sazon and Sa-Son Accent original. Use a spoon to mix up the up seasoning on the tilapia.
- Get three bowls , one for egg whites, flour and other bowel (combine bread crumbs, grated parmesan cheese and 1 teaspoon complete seasoning sazon)
- Dip the tilapia in the flour first then egg white and bread crumb. Make sure both side of the tilapia is cover with bread crumbs mixture.
- Repeat the steps until finished.
- Bake the tilapia at 425 degrees for 20 minutes.
- Air fryer, lightly spray with olive oil and set temperature to 400 degrees for 5 minutes. After 5 minutes, turn the fish over and lightly spray olive oil. Set temperature again to 5 minutes.
- Serve the tilapia with your favorite sauce, veggies and rice. ENJOY!!
P.S I have made tilapia with and without bread crumbs in the air fryer and either way, it’s delicious.