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You will catch me eating a piece of pizza and french fries with a shake!  But you will also see me eating loads of lean protein and sacks of veggies, drinking protein shakes and lots of water!  We have all heard it before... EAT IN MODERATION!  As hard as it may seem to keep away from all those saturated, fried, fat-filled foods, it REALLY IS NOT! We have busy lives and nothing is better than convenient foods.  Nutrition labels are available every where you go.  McDonald’s has them printed on the wrappers of their cheeseburgers, box of chicken nuggets, and big macs.  Though that doesn’t seem to stop people from eating the whole thing.  So what’s the point...?? When we see and know how much crap is going into our bodies, we are more likely NOT to consume it all, especially, on a daily basis.We are more likely to put back or reconsider the unhealthy food items after reading what is exactly in it. 
 
The key ingredient to losing weight is eating the RIGHT foods, NOT less food. You can have aJackie article 6 plate of lean protein, veggies, and another complex carb OR drink a Frappuccino OR eat a donut, and take in the same amount of calories (doesn’t take much to figure out which meal is best for you)!  IT IS that simple...

You just have to make the choice and have the WILL POWER, which requires digging deep!  Obesity should not be the biggest epidemic in our society especially for our children and youth today!  These things can all be controlled and it starts with you!  You don’t have to be competing for a fitness competition, but striving to live a healthy and active lifestyle.  Packing six meals a day seems tedious, but it can also be the best thing you do for yourself.
 
There is a generic way for portion sizing and what we should all eat:

Example
-Protein: size of your palm
-Complex carbs: size of fist
-Veggies: size of fist or more

Jackie article 6But when it comes down to it, it really depends on how your body reacts to what you feed it.  Your reaction to a certain type of food(s) may differ to the person sitting next to you.  Adding to that, people eat for different reasons in order to gain different results.  There are bodybuilders who need to eat more then the average Joe in order to gain muscle mass.  There are athletes who require eating less so they can meet a certain weight requirement, and then there are individuals who want to maintain a steady and healthy weight for his/her height and age.  Our choices are powerful... whether it be about what we eat or how we are going to live our life.  Our choices will determine our future... and your belly size!


Write out your meals:
  Everyone wakes up at different times!  Start with when you have your first meal!  Breakfast is important! Whether your a big breakfast eater or not (like me)... try to have a little something.  Space out meals 2 1/2 - 3 hours apart.  Follow through with your meal plan and you will experience being energized throughout the whole day!  Refueling your body throughout the day...

Choose a lean protein source, complex carb, vegetables (load up on bright colored veggies) and good fats:

Meal 1: Breakfast
Meal 2: Snack -best time to have a protein shake
Meal 3: Lunch
Meal 4: Snack-protein shake + source of good carbs or fruits or nuts
Meal 5: Dinner
Meal 6: (optional)

I try to keep my meals simple and clean.  Here is a list of foods I choose from when packing my meals:  These are only suggestions...!! Consult with a nutritionist or physician before making drastic changes.  Be sure to do your own research on what you eat!  Jackie article 6

Carbs to choose from:  fruit, yams, sweet potatoes, red potatoes, brown rice, quinoa, oatmeal, beans (pinto/black), fat free yogurt, whole wheat, brown rice cakes, avoid white flour products!!

Vegetables:  Broccoli, asparagus, romaine lettuce, green beans, cauliflower, spinach, green/red peppers, green peas, zucchini, cucumber, brussel sprouts, artichoke, cabbage, bright colored veggies.

Protein: Eggs, lean turkey, chicken, tilapia, salmon, tuna, lean beef (not very often)

Good fats (Mono/polyunsaturated fats):
Olive oil, avocados, almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews, walnuts, peanut butter, almond butter, soy milk, tofu, flaxseed, fatty fishes.

Its not easy carrying around those 20 - 40+ extra pounds.  It makes it a lot harder to get around and/or finding the motivation to get moving!  Get a kick start and start watching what you eat, read what you are feeding your body, and start packing your own meals!  YOU ARE WHAT YOU EAT.. make it healthy to create the body you want!
 
Have questions? Contact Ms. Jackie on Twitter:  @MsJackieFitness