Ready to Lose the WEIGHT and the DEPRESSION? with Guest Blogger- Health/Weightloss Expert Rayo Cole

I am excited to be on this  journey with you towards better health!   I promise you that by giving yourself 30 days to TRY ON a new way of eating, you will lose weight and feel great!  As you know, I lost 70 pounds without surgery  or weight loss pills.

I no longer suffer from depression, anxiety, body pains and allergies.

This wasn’t my reality two years ago. I was angry, depressed and very overweight!  My diet plan changed my life and I am now eager to help many people solve their health issues by changing their diet. If you are suffering from obesity, low body weight, allergies, depression/anxiety or any other ailments, my diet plan is the answer you have been looking for! I am committing myself to you! Only thing I ask from you is to be 100% committed to your health and fitness. Are you willing to take the challenge? If YES, please proceed to the diet plan below.

Below you will find a sample diet plan and a healthy food list.  You have to commit to eating 5 small meals a day (eat every 3 hours), stay away from gluten laden carbohydrates (barley, wheat, rye, white flour products), high glycemic sugars ( agave, high fructose corn syrup, honey, evaporated cane juice ), soy, milk products, alcohol and processed foods. We are cutting these foods out because they have been found to cause: depression and anxiety, bloating and gas, inflammation, fatigue, headaches, aching joints, weight gain, poor concentration and mood swings.  These foods also cause cancer, liver issues, high blood pressure and many other health ailments. You will also have to commit to drinking 8-12  8 oz glasses of water per day, working out 5 times per week and taking a daily multivitamin. I recommend eating organic and non GMO products.

You will learn how to properly combine your foods to stabilize your mood and keep your blood sugar balanced. You will feel more: energetic, happier, no more inflammation/congestion, better digestion, no more skin issues, no more depression, mood swings and anxiety. You will finally feel what real HEALTH feels like!

Diet Plan For Women

Each of your 5 meals should contain proteins, gluten-free carbs, non-starchy vegetable and a fat.

How To Combine Each Meal:
*For weight loss, do not eat the starch at dinner time. *

1)Healthy Protein Options
4 oz or 28grams for breakfast, lunch and dinner and 2 oz or 14 grams for two small in between meals or snacks.

grilled chicken salad
Chicken
Beef
Turkey
Pork
Lamb
Eggs
Fish
Hemp Protein

2) Healthy Carbohydrate Options
1/2 cup  or 28 grams per serving for main meals (breakfast, lunch and dinner) and 1/4 cup or 14 grams for two mid day snacks.

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Potatoes
Sweet potatoes
Yams
Quinoa
Gluten free bread
Gluten free brown rice pasta
Brown or wild rice
Buckwheat
Beans
Lentils
Fruits
Plantains
Squash
Peas
Carrots
Corn
Beets
Pumpkin

3) Healthy Non- Starchy Vegetables Options
2 cups cooked or 4 cups raw for main meals and 1 cup cooked or two cups raw for snacks.

dark_greens

Sprouts (bean, alfalfa, etc.)
Greens – lettuces, spinach, chard, etc.
Hearty Greens – collards, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Celery
Radishes
Sea Vegetables (Nori, seaweed)
Broccoli
Cauliflower
Cabbage (or sauerkraut)
Mushrooms
Jicama
Cucumber (or pickles without added sugars)
Peppers (all kinds)
Scallions or green onions
Asparagus
Bamboo Shoots
Leeks
Brussels Sprouts
Snow Peas (pods)
Green Beans and Wax Beans
Tomatoes
Eggplant
Artichoke Hearts
Fennel
Onions
Okra

4) Healthy Fat Options
Fats: 1tsp liquid(oils) , 12-15 nuts, 1 tbsp nut butter or 1/4 avocado. For in between meals, make sure you divide a regular serving by half.

Good_Oils
Flax seed oil ( mix in smoothies, oatmeal, not good to cook with)
Olive oil ( best not to cook on high heat because it destroys the healthy properties)
Coconut oil ( great for cooking on high heat or eating it right out the jar)
Grape seed oil ( great for cooking on high heat)
Avocado ( 1/4 of a whole fruit)
Nuts ( 12 -15 nuts) No peanuts because it is a high allergen food
Nut butter ( 1 tbsp) ( eliminate if you want to lose weight)

Example of a typical day:

Breakfast:
2 eggs, 2 egg white
1/2 cup cooked plain oatmeal cooked
1 tsp flax seed oil
2 cup steamed spinach

Mid Morning Snack:
2 scoop  hemp protein
1/2 cup blueberries
1 tsp coconut oil
blend above items w/ ice for an amazing smoothie!
1 cup steamed broccoli

Lunch:
4 oz turkey/lean beef burger wrapped in lettuce and topped w/ lots of veggies
1/2 grams cup baked potato
2 cups sautéed cabbage in grapeseed oil
1/4 avocado

Mid Day Snack:
Same as mid morning snack

Dinner:
4 oz Grilled Salmon
1/2  cup brown rice
2 cups Brussels sprouts sautéed in
1 tsp grape seed oil

Desserts/treats:

Check out my previous blog on healthy  desserts and dig in!

You can still have your favorite foods! Just substitute them with better alternatives.

Other Healthy Habits:
Vitamins: Take a multivitamin
Drink 8 cups of water per day
Exercise 5 times a week (cardiovascular,weight lifting, and flexibility workouts)

I am here to support you! Feel free to contact me with any questions or concerns!

Rayocole@gmail.com

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LOSE WEIGHT AND EAT CAKE! By Guest Blogger- Health/Weight Loss Expert Rayo Cole

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After losing 70 pounds by giving up refined sugar, gluten-based flour products, alcohol, dairy and processed foods, I still wanted to enjoy my favorite desserts without the guilt!  What was a girl supposed to do?

I spent numerous hours reading labels,  searching grocery stores and finally found the best healthy dessert options! You do not have to say bye bye to cakes, cookies and other desserts. The solution is  finding the best quality and healthy alternatives to your favorite treats.

Now, these desserts should  be eaten in moderation and always eat it with a protein, non-starchy veggie and a fat. The purpose of combining your food is to balance your blood sugar and keep it stabilized to avoid additional cravings and/or multiple symptoms such as fatigue, irritability and mood swings.

Here are the best healthy desserts options. These options are sweetened with fruit juice, stevia and/ or erythritol. These are great sugar alternatives because they are better for your body, sweet as sugar and will not pack on the pounds or cause intense sugar cravings.

Here are my favorite NO GUILT desserts:

nana_cookie
Nana’s Cookies

I say, “Amazing!” Nana’s Cookies are made with brown rice  flour and fruit juice sweetened. Whenever you have a craving for cake or cookies this will satisfy your taste buds without the added calories. Each serving is only 180 calories! It contains no trans fat and it is vegan & gluten free! They have irresistible flavors like chocolate, ginger and lemon.

sodeliciousnosugar_ice_cream

So Delicious Dairy Free Coconut Milk No Sugar added Ice Cream

You will feel guilty every time you eat it because its creamy texture and sweet taste will remind you of your old time favorite— full fat dairy ice cream!  No need for the guilt because it is only 100- 150 calories and 1 gram of sugar per serving! It comes in delicious flavors like Vanilla Bean, Chocolate, Butter Pecan, Mint Chip and Toasted Almond.  This is literally heaven in your mouth!

so_deliciouscoco-ice-minis-bar-fudge

So Delicious Dairy Free Coconut Milk No Sugar Added Non Dairy Frozen Dessert

This is amazing! One of my all time favorites! These dairy and sugar free  ice cream bars are the best on the market!  It comes in many flavors, like Minis No Sugar Added Vanilla Bars and Minis No Sugar Added Fudge Bars. For only 80-150 calories, it is worth a try and don’t worry, it won’t go to your thighs.

Being a Health, Beauty and Weight Loss Expert, I also share recipes with my clients! I created Gluten Free/Dairy Free/Low Glycemic Chocolate Dessert Waffles with Coconut Milk Sugar Free, Dairy Free Ice Cream and Coconut Palm Syrup. They are yummy! I sweetened it with coconut sugar because of it’s low glycemic which means it won’t spike your blood, cause cravings and weight gain plus prevents the crash that make you hungry. Coconut sugar contains iron, magnesium, potassium and zinc!  It can be used in place of regular sugar and also used to sweeten your favorite foods and drinks.

Rayo’s Guilt Free Dessert Waffles

Ingredients: 

1/2 cup cocoa powder
1/4 cup “Earth Balance Soy Free Natural Buttery Spread ” melted
3/4 cup coconut palm sugar
2  eggs
2 teaspoons vanilla extract
1 cup brown rice flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup unsweetened vanilla almond milk
1 pint of “So Delicious Coconut Milk No Sugar Added  Vanilla Bean Ice Cream”

Coconut  Palm Sugar Syrup:
1/4 cup water
1/2 cup coconut palm sugar

Directions: 

1. Stir cocoa, almond milk,  coconut palm sugar and butter in large bowl until smooth.

2. Add eggs and vanilla.

3.  Stir brown rice flour, baking soda and salt together, add  to cocoa mixture.

4. Bake in waffle iron according to manufacturer’s directions. Carefully remove waffle from iron.

3. Serve warm with sugar free coconut ice cream and coconut palm syrup.

For Syrup:

1.Mix water and coconut palm syrup in a pot and bring to a boil.

2.Let cool for five minutes until it thickens.

3.Serve warm over waffles and ice cream.

One Serving:

4oz waffle
2 oz ice cream
1 tbsp coconut syrup.

Calories: 300

With this information, you now know how to lose weight and eat cake!  Eat every morsel with NO REGRET!  Enjoy beauties!

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