My Lent 2017 Recap: So Many Lessons Learned

So, I know I'm a little late, but I wanted to let you know about my Lent 2017 journey.

For Lent, I gave up white bread, rice, pasta and potatoes, breaded foods and alcohol. I also worked out at least 4 days per week. In the beginning, it was a little tough. By week 3, it was a breeze. I called my sister up and let her know that I didn't really feel closer to God for the past few weeks. She said, "Maybe you can do the Daniel Fast next year." But I didn't want to wait until then.

I read my daily devotional and it spoke about fasting and different types of fasts. So, I decided to do that. I started fasting from 12am to 12pm every day. You may think it was easy because you're asleep for most of that time. It was not! I go to the gym at 7 in the morning most days of the week. I would get home after working out and eat NOTHING. I would get ready for work, commute there and eat NOTHING. And sometimes my coworkers would bring food for everyone (bagels or fruit) and I would eat NOTHING. Once 12 o'clock came around, I was a savage! I'd go from total control to complete loss of control. 

The same thing happened when Lent was over. I went crazy and ate everything that I couldn't eat for the past 40 + days. And I paid a BIG price for that. I lost almost 10 pounds and felt pretty good during Lent. But once it was all said and done, I felt like I needed to eat all of those foods I had not eaten in so long. It was like, "Oh! You haven't eaten French fries in a while. You've GOT to eat them now." Let me tell you! The pain that came after eating those foods was excruciating. I was so bloated and gassy and just felt like crap overall. My joints were also aching more. It's like my body was rejecting those foods because I had not eaten them in so long. 

It made me think: 

1. My body probably doesn't like these foods and just manages to get used to them after a while of having them in my diet. 

2. I need to gain control of my eating habits. 

So, I've identified the problem. What's the plan? Moderation. Yep, the key word of every dietitian. It’s the truth though. Moderation is the key. Overall good health and maintaining weight loss is not about the all or nothing mentality. It’s about creating and being consistent with healthy eating. And allowing yourself to eat “not healthy” foods sometimes. It is true; Lent did catapult me into healthier eating. But the old Natasha reared her head once it was over. I won’t fall back into that way of life; especially since I know the horrible effects it has on me. So, my Lent journey was a great learning process. Not only did I become closer with God, I became more in tuned with myself and the way my body and mind works. Seems like a win/win to me!

So, how did your Lent journey go? Did you continue on with what you gave up after Lent was over? Let me know in your comments below.

Lose to Gain: Transparency

Hi! My name is Natasha and I am an overweight dietitian. Though it’s been that way the entire time I’ve been a nutritionist, that was still hard to say. I’ve been overweight almost my entire life. To be honest, I don’t want to say these things aloud and I don’t want to write these things down. Doing so means it’s true and that some action HAS to take place. Am I ready for that? Deep down, I’ve always felt like I was destined for greatness, but was too scared to be great. Slightly above average has been the name of my game for years. But that’s not who I feel I am inside.

To go into the field of nutrition and be overweight is hard. So, I use therapy as an outlet to work through matters like these. In my last session, I brought up the fact that sometimes I am hesitant at nutrition consulting because I may not have the typical outside appearance of a dietitian. My therapist brought up a good point. She said, “There’s no better first client than yourself.” That resonated and reverberated in me for what seemed like an eternity during our session. There IS no better first client than myself!! But, how do I do this?

As a registered dietitian, I have helped hundreds of clients improve their diets and health over my career: from women with fibroids, to private clients with weight loss, to pregnant women, infants in children in the WIC program, to the geriatric population in long term care facilities, to hospitalized adults in trauma and surgery, and even those who face the harsh reality of having dialysis treatments for the rest of their lives. I have shared my nutrition expertise to many and have had numerous success stories. Well, what about my story?

The first chapter of this journey begins here! I write this (and hopefully many more after this) to be transparent. To show how difficult it can be to lose weight. To show that even a dietitian with almost 10 years of experience and schooling can still have a hard time with weight loss. I want to show you that I know where you’re coming from. I’m not some person who has been skinny their entire life and has decided to tell you how to lose weight. I am an African American woman from the south. I know about food and I know about temptations. I know about the ups and downs of yo-yo dieting, weight loss pills, working out two times a day and restricting calories to some ridiculous amount. I know because I have done it ALL. But now I’m tired of it. I don’t want to be this way anymore. I don’t want to live to eat. Instead I want to eat to live.

I want you to take this journey with me. I will lose this weight and I will do it the “right” way. I’m going to do it the healthy way: good ol’ diet and exercise. Am I excited about it? Yes and no. I know being transparent will help others see that it is possible, but it is also letting out a side of me that I have not shown. Maybe this is what will catapult me into the greatness that I know is true in my heart. I’m not sure, but we shall see.

I want you to please email me, Facebook me, tweet me, Instagram me and Snapchat me your weight loss stories, trials and tribulations. Let me know the difficulties you have. And hopefully we can do this and be successful in weight loss together! #LoseToGain

--Natasha J

NatashaAshleyRD@yahoo.com

Natasha Ashley on Facebook

@Natasha_RD on Twitter and Instagram

NatashaAshleyRD on Snapchat

“Life is a cycle of gaining and losing. It’s what you gain and lose that really counts.” –Anonymous

Using Lent to Catapult your Health and Nutrition

I was introduced to Lent about five years ago from a friend who is Catholic. He asked me what I was giving up for Lent. I had no idea what he was talking about.

Lent is a season that begins on Ash Wednesday and ends on Holy Saturday. It lasts 40 days, not counting Sundays. According to United Methodist Communications, "Lent is a time of repentance, fasting, and preparation for the coming of Easter. It is a time of self-examination and reflection."

My friend would always give up something a bit difficult; something he knew would take lots of prayer. The constant prayer, discipline, restraint and repentance from whatever he was fasting from, would strengthen his relationship with God. So, I decided to take on the challenge. I gave up some of my favorite things. I slipped up many times but made sure to get back on track. At times, I even found myself crying at the sheer difficulty of it all. But, it brought me so much joy when those 40 days were completed. Not because I could go back to what I used to do. It was because He brought me through such a daunting task and I was able to accomplish it because of Him.

So every year I continue to participate in Lenten season, and every year I up the ante.  I noticed one year that by giving up certain foods, I lost a few pounds. It made me wonder if I could actually keep it up AFTER the 40 days were up. Well, I did…and then I stopped. But some of my friends did not stop. They participated in the Daniel Fast and continued to eat mostly fruits, vegetables, legumes and whole grains after the fast was completed. And many of them saw continued health benefits.

I belive Lent is the perfect way to springboard you into your nutrition and health goals. Just think, becoming more spiritual AND decreasing your blood sugar…AND lowering your cholesterol…AND losing weight? That's a win/win. So, I challenge you to give up something. And I'm not talking about something you barely do now. Give up something that can REALLY be a challenge and could have benefits as well. I am giving up white bread, white rice, white potatoes, white pasta, breaded foods, and alcohol (send up some prayers for me y'all).

Leave a comment and let me know what YOU are giving up this Lenten season.

To Cleanse or not to Cleanse?

Recently, I’ve heard many people talking about cleanses. The holidays just passed and everybody was eating a lot of foods that they don’t usually eat. So, in order to get the leftover ham hocks, fried turkey, German chocolate cake and mac & cheese out of their system, they go to a cleanse. But, what is a cleanse? Google says it is a process or period of time during which a person attempts to rid the body of substances regarded as toxic or unhealthy, typically by consuming only water or other liquids.

From the trendiest health magazines to personal trainers and doctors on TV, cleanses, also known as detoxes, have been all the rave. They claim to give you a healthy start, help you lose 10 pounds in 3 days and speed up your metabolism. But what it should really say is that they deprive you of key nutrients, keep you hungry, may cause you to store fat in your body and also waste your money. Is weight loss a side effect of consuming only 600 calories per day? Of course! But is losing a few pounds more important than your long-term health?

Let’s be straight. Any fairly healthy adult with working organs does not need a cleanse. Our bodies naturally “cleanse” what we ingest. Let’s have a quick science lesson on food in and waste out.

Food is eaten and broken down when you chew it. Saliva breaks the food down. It is swallowed, and pushed down your throat into the stomach. Your stomach breaks it down even more and it is sent to your intestines. Here water and electrolytes are removed, and other nutrients are absorbed or turned into waste. The liver is important in digesting protein, fats and sugar. The kidneys are filters that take waste out of the blood and eventually helps produce urine. Both the liver and kidneys are used to detoxify. They breakdown and remove substances, which can also be called toxins. Even our lungs are used as a natural filtration system by breathing out pollutants. And there you have it!

No disgusting juices necessary. Just eat a variety of fruits and vegetables, whole grains and fiber, and drink plenty of water. This will enable your organs to work properly and detoxify products on their own. If you want to lose weight, cleanses are definitely not the way to go. Losing 5 pounds of water weight by hitting the bathroom every 15 minutes is not how you want to do it anyway. How can you lose the weight and keep it off? You already know…healthy eating, physical activity and a little thing called discipline.  I know, I know, that’s not what you want to hear. But it works!

Black RD, Blue Apron: Lamb and Risotto Style Ditalini Pasta

This meal had the most servings yet (I had it three times and still had a little left over). It is a pasta dish, so you can split it up any way you want to. I’ve had lamb before, but never ground lamb. Don’t let the name of the recipe fool you. The meat is a lamb and beef blend (It tasted like ground beef). The recipe will work with any type of ground meat, as well. There is also no risotto involved in the dish; only ditalini pasta.

This recipe uses lemon zest, so you may need a zester. You can also use a cheese grater with small outward protruding holes and spiky edges to zest the lemon. I had none of the above, so I just sliced the skin of the lemon into small, fine pieces.

The first thing I did not like about this recipe was that it called for 2 teaspoons of olive oil to cook the ground lamb/beef. HEALTH ALERT! You definitely do not need to do this. The higher the fat content of the meat, the more oil it will naturally produce once it is cooked. Just spray the pan with an olive oil based cooking spray before cooking the meat. You may want to season the meat before you cook it. The recipe says to use salt and pepper. I used seasoned salt, garlic powder and pepper to give it some added flavor.

I found out I am not a fan of lemon zest in my food. I suggest you try a little with the zest and a little without it. I also recommend you add the green beans after you cook the garlic and onion to make them a little softer. They were a bit raw for my liking when I followed the recipe. And you are not supposed to boil the pasta beforehand. It is supposed to be al dente meaning it should have a slight bite to it. If you don’t like it like that, just cook it a little longer.

Overall, I’d give the recipe a B. I vote NO on the added oil and lemon zest, but YES to the ground lamb/beef mix and family serving size.

Bon Appétit! 

Black RD, Blue Apron: Seared Salmon with Red Quinoa and Pea Shoot Salad

This was a great recipe! I’d never heard of pea shoots until Blue Apron. Pea shoots are the young leaves of a pea plant and are high in Vitamins K, C, A and folic acid. It’s largely found in Washington, San Diego, New York and South Florida at farmers markets or Trader Joe's.

The most difficult part of the recipe was deseeding the lemon. I don’t know what I was doing, but I made a mess. I got through it though. I was a little hesitant about the lemon, sugar and salt combo, but it turned out nicely (I poured a little of the mixture over the salad. YUM!) I was also a little scared about eating the skin of the salmon. Once you cook it, it gets really crispy and flavorful.

The only adjustment I’d make to the recipe is:

Allow the red quinoa to cool for 15 minutes in the refrigerator before mixing with the pea shoots and cucumber salad.

Bon Appétit!

Black RD, Blue Apron: Preparation Tips

I had no I idea what to expect with my first try at cooking with Blue Apron. I cook a little. It’s usually simple things like fish and vegetables, spaghetti, baked chicken and sweet potatoes. I figured I was pretty prepared to be a Blue Apron chef. I was, but then I wasn’t. So here are some preparation tips that I think you should know before you begin this cooking experience:

1. There is a good amount of prep work. Foods are fresh, so you will have to chop up all of the vegetables and peel and possibly mince them. This leads me to…

2. You may need certain kitchen tools that the average person may not have. For example, I didn’t have a zester, or mortar and pestle, or a vegetable peeler. You can also do as I did and just improvise with what you’ve got at home.

3. You will be multitasking a lot. Try not to get too frustrated. The recipes call for you to do a couple of tasks at the same time. You may want to try cooking with your significant other, family or a friend.

4. Make sure you have enough small bowls, large pans and pots. Again, you will be multitasking, so you want to make sure you are prepared. I didn’t have the small glass bowls that are pictured on the recipes, so I just used Tupperware.

5. They expect for you to already have some ingredients. Olive oil, salt, and pepper are the items I have come across so far. Make sure you have these in your kitchen because they do not come in your Blue Apron package.

I hope this information has helped. I figured it was important to share this before posting the recipes. If you have any questions, please feel free to share them. Bon Appétit!

Introducing... Black RD, Blue Apron

Hello all,

I am SUPER excited to be back. Now that I live in New York, I’ve been on the go a lot. You would think that I would lose weight from all of the walking, but I haven’t. I’ve actually gained almost 10 pounds! And I’m spending WAY more money…especially on food. So I’ve decided to take charge of my weight and my health. I’m going to be more active (got my YMCA membership yesterday) and I’m going to cook more.

So, I know everyone has been seeing all of those Blue Apron commercials. They send you fresh food and a recipe and you cook it. It’s actually pretty economical, ($9.99 per meal, per person) compared to typical meal in New York. So, I’m trying it out!

Once I received the food, and prepared it, I noticed there were a few ways to make their meals a little healthier; and that’s where I come in. I decided to have a series on my blog called, “Black RD, Blue Apron,” where I give examples on how to make Blue Apron and other recipes healthier. I hope you enjoy it. Bon Appétit!

Breast Cancer and Nutrition

Hello All,

As we enter Breast Cancer Awareness Month, I thought it would be great to provide information on nutrition and how it can be correlated with Breast Cancer. NOTICE!!! No nutritional regimen can flat out prevent Breast Cancer, but the risk can be reduced.

1. Increase Fruit and Vegetables- These super foods have natural ingredients and properties that may lower odds of developing negative Breast Cancer receptors. Consume at least 5 servings per day.

2. Increase Fiber- Studies show that fiber may aid with altering the hormonal actions of Breast Cancer and have natural anti inflammatory agents.

3. Decrease Fat- The type of fat consumed in your diet may initiate the development of Breast Cancer. Foods with high amounts of saturated fat (beef, organ meats, cheese, butter) and trans fat (commercially prepared baked goods) are an example of these kinds of fats.

4. Increase Omega 3's- Certain fish, legumes, lentils and nuts contain Omega 3 fatty acids. Research suggests that these fatty acids may inhibit growth of breast tumors.

5. Increase Vitamin D- Those who consume more Vitamin D or spend a lot of time outdoors
 (sun = Vitamin D), were less likely to develop Breast Cancer.

6. Maintain a Healthy Body Weight- There is a direct correlation between body mass and Breast Cancer in post menopausal women. Seek professional nutrition advice on the proper body weight for you and how to achieve that goal.

Though genetics may play a big part in acquiring Breast Cancer, it's good to know that we can take preventative measures that can drastically lower our chances and combat this deadly disease.

Back at it!

Hello All,

It's been a while, but I'm back at it again. The last few months have been challenging, to say the least. It can be a little difficult to become inspired and do what you know you're supposed to do when that little person inside your head is telling you that you can't do it. Now, I am challenging myself and challenging YOU to do better. I'm challenging us to BE better. We all know what we want, but give up prematurely. I'm going to take my own advice and set small goals first. Go to bed by 10:30 pm...Check. Exercise three times per week...Check. Eat healthier...ummmm. I'm still a work in progress. And we all have to remember that. At times we all fall short, but we can't dwell in it. We have to quiet that negative person inside (and sometimes outside) of us. Prove them wrong! There's no better time than now. Join me on this journey to a healthier person inside and out.

Natasha's Nutrition Plan

Hello All,
In order to lose one pound, you need to subtract about 3500 calories per week. That's 500 calories per day. This may mean changing up your lifestyle a bit. I have devised Natasha's Nutrition Plan to help me shed some pounds.

1. Eat 5-6 SMALL meals per day.

2. Make most of the food on your plate fruit or vegetables. Visualize your plate. Cut it in half. The bottom half should be your veggies. Then cut the top half in half again. One part protein, one part starch.

3. Avoid refined sugars such as white bread, white rice and white potatoes. Avoid sweetened beverages such as soda, energy drinks and juices that are not 100% fruit juice. Avoid fried foods and junk foods.
4. Increase colorful starches such as brown rice, whole wheat/multi-grain bread and pasta, sweet potatoes.

5. Drink mostly water. A cup of 100% fruit juice and low fat milk is OK.

6. Keep a food journal and count your calories. I use calorieking.com to look up the amount of calories in foods. Most people reduce their calories to about 1200-1800 calories per day. A licensed professional (like myself) can give you the exact amount.

7. Cut your portion sizes and don't over eat.

8. Do cardio 3-5 days per week for at least 30 minutes a day, and resistance training 2-3 days per week.

*** Notice I said AVOID certain foods. This means EVERYTHING IN MODERATION. If I want some french fries, I may get some. But it won't be large fries, and I won't eat it everyday. Proper weight loss is about 1-2 pounds per week. Some may lose more, some may lose less. The most accurate way to gauge weight loss is by measuring inches lost, not necessarily pounds lost. REMINDER: special considerations are needed for those with health problems.***

Quick Tips for Resoultions and Goals!

Hello All and Happy New Year,

In my last post, I spoke about setting resolutions. This time around, let's discuss how to attain and maintain those 2013 resolutions and goals. I've done some research and compiled the most effective ways to keep your New Year's Resolutions:

1. Make a Plan - Many times people have this spectacular idea in their head. But when they put it out there, it falls flat. Why is that? It's because they have made no real plan. Sit down with a piece of pen and paper and brainstorm. Take it back to elementary school...Start with Who, What, When, Where, Why and How? And don't forget that most plans need revamping. So update your plan when you get new ideas. 

2. Make it a Habit - A habit forms after 14 days of consistency. Make sure what ever your resolution is, you follow through for more than two weeks. It makes it easier to accomplish after that. But don't slack off on day 15. 

3. Set Small Goals through out the Year - There's nothing in the rule book that says your resolutions have to be for all of 2013. It's actually more effective if you set small goals, reach those and then set some more. For example: I will lose 5 pounds by February. Then set a goal of another 5 pounds once February 1st arrives. These monthly goals can help you stay on track with your yearly resolution.

4. Be Specific - This year, I will exercise more!!! Uh...NO! Let's try this instead: I will go to the gym at least four times per week. Two days for cardio and two days for resistance training. Being vague gives you loopholes, and those can deter you from reaching your goal.

5. Allow for Mistakes - There may be those few days where you may over eat or miss the gym because you're sick. It's OK. Just make sure you don't allow it to take over and impair you from reaching your goal. 

6. Limit your Number - Research has shown that those who set two or three goals per year achieve them at a higher rate than those who set more than that. Try this: Make a list, prioritize them, and then ditch the ones you can do without. Pick those top three that you feel most passionate about and have the most motivation to do. 

7. Avoid Past Failures - Emotional ties from things in our past can affect our future. So try and start fresh in 2013. If you weren't able to keep your resolution from 2012, try something different. Try a different approach. A new year, a new goal, a new you!

8. Make it Something You Really Want - If your resolution is to study and pass the GRE, but then don't want to go back to school, why include that? Keeping resolutions are already hard enough. Don't stress yourself out even more by adding things you don't truly care about.  

9. Support, Support, Support - There's a higher chance of you maintaining those resolutions if you have a support system behind you. Sometimes we need a little nudge or a little extra motivation, and that's perfectly fine. But beware of those who make take that nudge and turn it into a full on punch. You want someone that will help propel you, not pull you down.

10. Visualize it Regularly - I know you've heard that saying, "Out of sight, out of mind." The same thing may happen with your resolution if you're not careful. Here are a few ideas: Write your goals on your calendar. Place sticky notes on your mirror, refrigerator and even your car visor. Try making a vision board. I have a vision board! It's placed where I can see it everyday. It helps me focus my attention to my goals at hand. You may even want to try having a vision board party with a few of your friends. Everyone brings their own board, magazines, and other supplies. Add food and friends, and you'll have a good time while taking a step to reach your goal. 

11. Reward Yourself - Now I don't mean downing a whole cheesecake once you've gone to the gym for a month straight. How about a spa day? Or buying those shoes you've been eyeing for the past couple of weeks. But be careful with rewarding yourself! Remember to live within your means and not to let it throw you off track. 

12. Don't Give Up - There may be those days where you want to throw in the towel. Yes, it may get tough, but think of what is to come...A happier you, a happier family, a happier life! Make sure you take sight and hold on to that. What ever burden it may be now, just know it's worth it in the end.