diet Archives

Getting Stronger But Not Bigger- How to Lift and Stay Lean

ArianneUpdated on September 7, 2018September 6, 2018

Getting stronger but not bigger IS possible, and we have the photo evidence to prove it! PLUS… did you know there is a major factor that will determine if you will bulk up at all? Actually, there are several and we are going to tell you about all of them. So then, put aside any hesitancy or reservations you may have about picking up a weight; because now it’s time to learn how to lift and stay lean!

Getting Stronger But Not Bigger- How to Lift and Stay Lean

As we have all been taught, it is true … that “seeing is believing.” One of the many fears us girls have when it comes to lifting, is that we are going to put on a dress for date night and resemble Arnold’s The Terminator. However, that couldn’t be further from the truth.

As a result, we thought that the best way for you to believe anything we are about to tell you about lifting; is if you can see what it really does with your own eyes. Sound good? Awesome, then keep scrolling to see 7 great examples of famous women who lift regularly.

Example Number One

Who: Supermodel and Victoria’s Secret alumni, Lais Ribeiro

Example Number Two

Who: Social media/Reality and developing music artist, India Westbrooks

Example Number Three

Who: Top model and Victoria’s Secret Angel, Jasmine Tookes

Example Number Four

Who: Model, fashion designer and reality superstar, Draya Michele

Example Number Five

Who: Instagram influencer and fitness guru, Massy Arias

Now here’s where the proof is really in the pudding. Remember how we said even when you get older lifting can do you a major favor? Not only are these next drop dead gorgeous ladies both moms; but they straight outdo chicks half their age! Presenting Halle Berry and Nicole Murphy!

Example Number Six

Who: Actress, on screen siren and Academy Award Winner, Halle Berry

Example Number Seven

Who: Model and fitness enthusiast and app owner, Nicole Murphy

Getting Stronger But Not Bigger- How to Lift and Stay Lean (Continued)

So then, did you notice anything about the above women? You know, other than they all have amazing bodies that would even look fabulous in a paper sack? Hopefully you took note that they all are still THIN and are very TONED thanks to LIFTING.

Yes, lifting isn’t an enemy. In fact, it can not only help you lose weight, but keep it off. Muscle burns fat. Time and time again science has proven that when you exercise you are using your muscle groups.

The more you use them the more opportunity to build muscle mass. The resulting muscle tissue will burn more calories, even when you are at rest! According to some research and studies, even 10 pounds of muscle would burn an additional 50 calories in a day spent at rest.

While on the contrast, 10 pounds of fat would burn only 20 calories. That is over 50% less of a calorie burn. So then, which would you rather work to have more fat or more muscle?

Getting Stronger But Not Bigger

Here is where working hard to gain more lean muscle comes into play. If you are able to maintain your muscle mass you will most likely find yourself in the group of people who keep from gaining weight as they get older. However, to maintain your muscle mass you will need to strength train. There is no way or shortcut around it; AND doing only cardio will not do it for you either.

Nevertheless, knowing all of that is wonderful, but if you do not do it out of fear of becoming “bulky” you will do yourself a major disservice. Oftentimes, the bulkiness look occurs when one is eating way too much while lifting weights. A lot of guys do this method in order to look “bigger.” However, it really boils down to one having excess body fat. While a calorie deficit will help you lose excess, when strength training you should never go below a 25% calorie deficit; or you may jeopardize your training from not being able to sustain your diet/workout routine.

If you are someone trying to be leaner the goal should be to add muscle without excess size. This can be achieved by stopping one or two reps before failure. Meaning before you literally cannot do another rep. If you push the muscle past failure and fatiguing you will encourage the muscle to add size. Therefore, your focus should be on gaining more strength while avoiding failure in order to build a more firm as well as dense looking muscle.

**Want Even More Fitness as well as Health News, Insights as well as Trends? Download Our New Shiny App! Click HERE**

Thoughts on Getting Stronger But Not Bigger- How to Lift and Stay Lean? Well let’s connect then! Join the discussion and talk all things fashion as well as celebrity related with us by dropping a comment like its hot down low. Or also hit us up on our Facebook, Instagram (1966mag), Tumblr, Pinterest or tweet us @1966magazine.

Lifestyle

14 Fat Burning Foods For Summer

Alicia SuggsUpdated on June 23, 2018May 12, 2018Leave a Comment

Sometimes it’s not always about being so regimented about our exercise routine. We also have to watch what we consume in the form of food each day. That’s why fat burning foods are important.

Yes, we all know you should stay away from junk food or that dessert table unless it’s the fun folks over at Captured Desserts. However, there are foods you should reach for without any sort apprehension because they are fat burning foods.

Below is a list of 14 Fat Burning Foods you should be eating now.

Greek Yogurt
Celery
Water
Quinoa
Oatmeal
Berries
Watermelson
Fish
Cucumbers
Eggs
Green Tea
Coffee
Hot Peppers
Grapefruit

Take Advantage of Fresh Produce

With produce at its peak during the summer months, now is the perfect time to indulge in nature’s finest by eating the freshest vegetables.

Tomatoes: Slicing one cup of raw tomato for your lunch salad gives you as much as 40 percent of your recommended daily intake of vitamin C and 20 percent of your daily vitamin A.
Avocados find their way into salads, dressings and on top of burgers regularly, so it’s a good thing that they’re full of fiber, vitamins B5, B6, C, K, folate and potassium, as well as cell-protecting antioxidants.
Greens: Beet greens, dandelion greens, spinach, lettuce and Swiss chard are all in season throughout the spring and summer months. These greens contain protein and iron, and are full of the cell-protecting and repairing antioxidants, vitamins C and A, as well as B vitamins and fiber. Not only do they make a great salad, but you can toss them into a blender, along with some fresh fruit for a green smoothie.
Bell peppers make a colorful addition to a snack, salad or meal, but there’s more to this crunchy fruit than meets the eye. Bell peppers contain phytochemicals called carotenoids, which give them their bright colors – and a diet high in carotenoid-dense foods has been associated with reducing the risk of developing cardiovascular disease, and age-related eye diseases.

Beauty

Black Girl Fitness- Should I Take a Multivitamin or is it Unnecessary?

Arianne SuggsUpdated on December 26, 2017December 26, 2017Leave a Comment

Fitness Model Jamesha LaMonica with Photography by Photos by Darrin

Should I take a multivitamin? That is the question that is plaguing many health-conscious ladies around the world. Furthermore, things get even more confusing when experts with varying views and opinions also weigh in on this topic.

For instance, some health experts say that eating only good, clean, nutritious food is all a person needs. Yet, others still believe strongly that consuming a multivitamin has its place in a proper diet. Therefore, who is right and who is wrong? Also, should taking a multivitamin be a decision that is made more due to a person’s lifestyle or schedule?

Black Girl Fitness- Should I Take a Multivitamin or is it Unnecessary?

The truth is multivitamins cannot replace good nutritious food, however, they can help. Mr. David Levinsky is a professor at Cornell University. In regards to taking multivitamins daily he says, “I take a multivitamin every day as a little insurance policy. For certain groups of healthy people, especially those whose diet has nutritional gaps, a multivitamin can help fill in those gaps.”

Moreover, health and nutrition expert Madelyn Fernstrom offers up another good reason as to why taking multivitamins could be a benefit. Fernstrom is a professor at the University of Pittsburgh Medical Center. In reference to multivitamins Madelyn says, “In a perfect world we would all eat a variety of fruits and vegetables. We would all exercise regularly, but that’s not a reality. People can be strapped for time or money and don’t meet their daily nutrient needs. Also, you have to remember that many studies look at large population groups, not individuals.”

Should I Take a Multivitamin or is it Unnecessary?

So then, if a person does decide to take a multivitamin doing so will have its benefits. No, it will never take the place of a good meal. However it will have the ability to help supplement an already healthy diet so that a person can meet the recommended requirements for certain minerals as well as vitamins.

Nevertheless, that brings us to a brand-new issue. What type of supplement or multivitamin should a person take? Also, are all multivitamins created equal?

The scary answer to that last question is that, no, not all multivitamins are created equal. That is because some companies are allowed to sell multivitamins that are not even hundred percent completely derived from actual food. A real concern for anyone who is just trying to live a healthier lifestyle.

Take a Multivitamin or is it Unnecessary? (Cont.)

However, there is a practical solution to this health issue. Enter… Silver Fern Brand Whole Food Multivitamin. What makes this brand of multivitamin so different? Silver Fern answers, “Here at Silver Fern we believe you should get the most of your vitamins and minerals through the food you eat! But sometimes it’s hard to consume 8 cups of broccoli 11 cups of kale and 33 cups of spinach in the day we made it easy with our whole food multivitamin just two little capsules a day get the job done!”

But wait there’s even more benefits to taking Whole Foods multivitamins. Silver Fern continues, “A lot of you are wondering about multivitamins and why ours are different. So here it is: vitamins can be synthetic or natural. Many of the multivitamins on the market are synthetic parentheses meaning made in a lab parentheses rather than from actual real food! Companies can label it as natural as long as it contains 10% derived from plants. Silver Fern vitamins are hundred percent natural. Every bit coming from real fruits and vegetables! They are blended up and then we remove the cellulose (plant fiber) sugar, and protein… leaving dense nutrients that are then freeze-dried. We care what you put in your body and it was a frustration with what was on the market that drove us to create this unbeatable product!”

Take a Multivitamin – BONUS!

Sound like the perfect multivitamin for you? Get at Whole Foods grocery stores for $. Nevertheless, Whole Foods also wants to help you get started on developing an even better healthy diet for yourself. In collaboration with The Butter Half, this easy Gree Smoothie recipe was created to energize and fulfill your nutritional needs! Check it out below.

It’s time to start your day! Break your fast, with this delicious nutritious green smoothie, featuring our whole food multivitamin!

Ingredients Needed:

•2 cups almond milk
•2 Silver Fern Whole Foods multivitamin capsules
•2/3 cups Silver Fern Kaha protein powder
•2 tablespoons chia seeds
•1 tablespoon spirulina powder
•1 banana
•ice

Instructions:

1. Add milk, vitamins, protein powder, chia seeds, spirulina powder, banana, and ice to a blender. Blend on high for one minute until smooth.

2. Pour into glasses and serve immediately. Also, fantastic for sneaking some greens and vitamins into diets for kids.

**Want Even More Fitness as well as Nutrition News, Insights as well as Trends? Download Our New Shiny App! Click HERE**

Thoughts on Black Girl Fitness- Should I Take a Multivitamin or is it Unnecessary? Well let’s connect then! Join the discussion and talk all things fitness as well as nutrition related with us by dropping a comment like its hot down low. Or also hit us up on our Facebook, Instagram (1966mag), Tumblr, Pinterest or tweet us @1966magazine.

Beauty

Halle Berry 50 Year Old Smoking Body Secrets

Arianne SuggsUpdated on August 22, 2016August 22, 2016Leave a Comment

When it comes to Hollywood physiques Halle Berry has one of the best. What’s even more amazing is that her body has been beyond hot for decades. While we sit snacking on Kit Kats and slamming down Frappés as we write this piece. Berry has used a much different approach to being sexy and healthy. Here’s the Halle Berry 50 Year old smoking body secrets you must know!

Halle Berry 50 Year Old Smoking Body Secrets

First off, Halle’s body slays most women half her age and younger. Turning 50 recently posed no problem for the gorgeous star either. Berry proudly took to social media to say she embraced the big 5-0.

Maybe that’s a secret in itself to aging fantastically. Don’t panic. Don’t be afraid. Just embrace each year as it comes at you.

Pretty hard to do when you’re trying to graduate or figure how to direct life through the hurdles known as your twenties. However, Berry made it through and looks amazing. Therefore, she is totally life goals.

Berry credits consistency to retaining her lovely shape. The proof is definitely in the pudding because Halle has consistently burned up the red carpet.

The Workout

Remember when Halle Berry played catwoman? Berry’s workouts became public knowledge because of their simplicity and effectiveness. Berry had just given birth four months prior to slinking into her skintight kitty ensembles. She dropped a whooping 40 pounds and every inch of body was extremely toned.

So what kind of workouts is Berry used to doing? It’s a mix of cardio and strength training that lasts a measly 25 minutes. Yes, you read that right. Only 25 minutes gets you a Halle Berry body! We can do this ladies!

The workout is broke up into 5 parts that each last 5 minutes. Now you can’t do these halfway and expect results. So then, go full out for less than a half hour and you’ll reap the benefits. Here’s the cheat sheet:

• 5 minute cardio warm up

• Upper body ( i.e. Push ups, bicep curls)

• Lower body ( squats and lunges)

• Core Work ( sit ups using stability ball)

• 5 minute cardio burst

Halle Berry 50 Year Old Smoking Body Secrets – Honest Truth

Now you can workout until you’re blue in the face but if you don’t eat right it’s useless. Berry’s diet although not restrictive is not full of “junk.” For instance, no matter what she eats the main course contains high protein and low amounts of fat. Also her meal consists of beans, vegetables or sweet potatoes with a sugarless beverage.

There are a few more secrets when it comes to Halle’s diet. Berry also aims to consume lots of lean protein, high fiber content, and heart healthy fats that are used for energy in the body. No doubt her healthy eating no only gives her body a sexy edge but keeps her skin looking just as youthful.

Conclusion

The keys to having a Halle Berry 50 Year Old Smoking Body now is consistency, exercise and diet. 3 things that seem so simple but are a challenge for everyone.

Of course Halle Berry gets paid the big bucks to look amazing 24/7. However, her routine is easy to fit into any busy schedule. Her trainer specifically designed it that way. So then, got 25 minutes a day, five times a week to devote to a better you? We thought so and you can do it!

Halle Berry Inspiration

Sometimes visuals can really help in the motivation department. Here are some of our favorite photos of Halle throughout the years.

Beauty

The Right Vegetables For The Dieter

Arianne Suggs December 23, 2015December 23, 2015Leave a Comment

Struggling with the battle of the bulge? Don’t despair, with the right vegetables you can eat as much as you want and not gain a pound. However, you must exercise caution in choosing the vegetables that are low in calories. What are these low calorie vegetables? The following types of vegetables are great to eat if you’re on a diet or want to lose weight. They include: carrots, cucumbers, radishes, fresh green beans, celery, cauliflower, cabbage, cherry tomatoes, mushrooms and lettuce. Clearly, you don’t have to go all green when you’re on a vegetable diet. These choices not only contain the least amount of calories, but are packed with essential nutrients as well.

If you are on a low carbohydrate diet you may have heard that munching on vegetables is the way to go. However, just as there are vegetables that contain low and high calories, there are also vegetables that are low and high in carbohydrates. Vegetables that are low in carbohydrates include: sprouts, leafy greens, broccoli, mushrooms, avocado, peppers, summer squash, scallions, asparagus, bamboo shoots, leeks, eggplants, artichoke hearts, okra and more. Of course, low calorie vegetables are also low in carbohydrates so you can take your pick. So as not to ruin your diet, you might want to initially stay away from vegetables that are starchy and high in carbohydrates. These include: beets, corn, parsnips, peas, all types of potatoes and winter squashes.

Other types of vegetables that should be included in your diet are those full of fiber. Though vegetables in general are good sources of fiber, there are certain types of vegetables that contain more fiber than others. Examples of fiber-rich vegetables include: brussel sprouts, carrots, beans, peas, and spinach. Other good sources of soluble fiber are cabbage, broccoli, and cauliflower. Soluble fiber helps keep you feeling full and therefore makes it easier for you to resist eating too much food.

Vegetables are generally helpful if you are on a diet; but, observing the right serving sizes will help accelerate the results you want to see. The National Cancer Institute has recommended certain serving sizes for different types of vegetables. The recommended serving size if you are eating raw non-leafy vegetables or cooked vegetables is half a cup. If you are eating raw leafy vegetables, the recommended serving size is one cup. If cooked beans or peas are what you’re having for a meal, the recommended serving size you should eat is half a cup.

When you pick out vegetables, try to go to the organic produce section. If you can’t get organically grown produce, then exercise caution by washing your vegetables thoroughly. Vegetables that are not organically grown contain pesticides which are harmful to your health. Of course when you are picking out vegetables you’ll want to choose the freshest available. You can tell vegetables are fresh if they are brightly colored and blemish-free or have the least amount of blemishes. In season vegetables are guaranteed to be fresh, so plan your meals around vegetables growing at certain times of the year. You shouldn’t plan on storing vegetables for too long. Buy only the vegetables you plan to eat within a few days and discard vegetables that have been stored too long.

When you eat vegetables, try to leave as much edible skin on them as possible. The skins on vegetables contain their own nutrients which can benefit your health. Eating vegetables raw is also a good idea as cooking them can take away some of their valuable nutrients while adding unwanted fat from the oil used. Vegetables are quick and cheap alternatives to fatty foods. Because they are low in fat, cholesterol, sodium and calories vegetables have been advocated to dieters for a long time.

Beauty

5 Ways to Help Curb Your Hunger

Arianne Suggs October 9, 2015October 9, 2015Leave a Comment

Okay ladies, summer is seven months away and by making some changes now you can have an eye-popping body when things really heat up! One problem that many struggle with when it comes to weight loss is diet. Especially, here in the states where portions are enormous and are like eating 3 meals in one setting.

Nevertheless, beyond learning the correct portion size at mealtime just getting to the point of eating less can be challenging. On paper losing weight is quite simple, burn more calories than you take in or consume. With that being said, are there any tips that will make diet less stressful? Of course darlings, here are 5 ways to help curb your hunger!

She Eats Carbs!– In The Devil Wears Prada carbs was a sin, but when it comes to feeling full longer you are going to want to partake in some fiber. Fiber found in whole grains, seeds,nuts, veggies and fruits like apples will help fill that bottomless pit of a belly quicker helping you consume less.
Water Baby– Take a clue from an old toy and make sure that you are FULL of water. Dehydration is a major culprit for overeating because the body increases hunger pangs in order to try to tempt you to drink more and rehydrate.
Cool Like a Cucumber– Tough exams, work projects and gaining a zit before picture day can make any gal throw her hands up in protest. However, remaining calm is the best answer to not overeating when stressful situations occur. Stress can cause a hormone known as Cortisol that will make you hungry. Go for a jog, dance, comment under Drake’s muscle pics or anything else that helps you feel at peace.
Be a Regulator– This may sound like you are getting ready to drop the hardest LP of 2016, but nope its just suggesting you regulate your blood sugar. If you don’t then you will crave more food which could result in you guessed it, more weight gain. How can this regulation be achieved? Eat fiber/proteins and drink plenty of H2O.
So Trashy– The best way to curb cravings is to get rid of the bad foods that you crave regularly. If that is too tough try buying snacks that come in small packages instead of the larger bags or boxes.

Thoughts? Talk fitness with us on our Facebook, Instagram, Tumblr or tweet us @1966magazine.

Hair

Diet Your Way to Longer Hair

Arianne Suggs June 1, 2015June 1, 2015Leave a Comment

Now just so we are all on the same page we are not talking about those fad or drastic diets that can be quite harmful to your health in the long run. Nevertheless, it has been shown that a diet incorporating nutrients and protein can improve the condition of the hair keeping follicles strong. Which is great news because remember less breakage means length will be retained. Most women believe that their hair is not growing when in fact it is always growing. The issue is that when hair is not healthy or it breaks any length achieved is not noticeable.

It is recommended to add omega-3 oils into your diet to help get you on the way to Repunzel tresses. Nuts, almonds, supplements and salmon can help strengthen strands. One last word on dieting, if you are trying to grow your hair avoid yo-yoing at ALL costs. Such extreme dieting can cause stress and effect hormone levels thus affecting your hair.

Lifestyle

How To Get A Sexy Body For Summer

Arianne April 7, 2015April 7, 2015Leave a Comment

So do you want to get a sexy body? I’m sure you do. Who doesn’t when our bodies are so important to us? In general, a sexy body consists of a tone and cut body, which …

Hair

Hair is What You Eat

Arianne Suggs March 30, 2015March 30, 2015Leave a Comment

Hair Quickie: When growing hair and keeping strands healthy, nutrition is an essential part. For instance, if you notice that your locks have become dull and lacking of lustrous shine it could be your diet having a negative effect. Try cutting down on cholesterol and fats in order help bring life back into your tresses.

What do you normally eat to have a healthy head of hair? Talk hair with us on our Facebook, Instagram, Tumblr or tweet us @1966magazine.

Hair

What Dieting Can Do to Your Hair

Arianne Suggs November 25, 2014November 25, 2014Leave a Comment

We are surrounded with imagery of women who walk red carpets, runways or grace our television sets with perfect hair, makeup and physiques. To come as close as possible to this ideal look many women will take part in various fad diets. How safe are such diets when it comes to having healthy tresses?

In this article we will briefly explore the effects of low fat dieting. When it comes to having gorgeous hair eating properly is everything, what you eat will definitely reflect in the health of your locks. Hair is made up of keratin which is protein and being deficient in protein can lead to weaker locks as well as hair thinning. Opt for a protein rich diet including foods such as yogurt, eggs and fish. A diet rich in protein can result in hair becoming longer and thicker.

Did you know?…Soy protein found in tofu has been found to help encourage hair growth. What are your hair growth secrets? Feel free to join the discussion on our social media platforms.