Don’t Complicate It

01/07/2025

🍊🥗🍇Healthy Eats with Coach J- As you’re on your health and wellness journey journey this year, fdon’t forget about your nutrition too!

Proper nutrition is key to your growth and development and reaching your goals!

Here’s my 7 nutrition tips to help you on your health and fitness journey!

🍎Tip # 1 Prepare Foods in Advance: Preparing food in advance will provide you with healthy foods available at all times (work and home). This will help minimize the impulse to stop for fast food or other unhealthy snacks when you’re hungry. Portion off healthy snacks and carry them with you at all times. Purchase snack sized bags to keep you aware of your portions.

🍎Tip # 2) Eat on a Consistent Cycle:

Eating small meals more frequently throughout the day will keep your blood sugar levels controlled and help ward off hunger. Eating more frequently will also help you avoid consuming too many calories at one meal. Be mindful, eating too little calories can slow down your metabolism and slow down your growth of muscle tissue. Some people choose to eat one meal a day but this doesn’t work for everyone and if you have health conditions, it’s advisable to speak with your provider before going on a low-calorie diet.

🍎Tip # 3 Stay Hydrated: Over 60-70 percent of your body is water. Therefore, consuming water throughout the day will help transport toxins and waste from your body as well as help curb your hunger. Drink at least 6-8 oz of water in the morning after you awake to start your hydration cycle for the day. When you urinate, your fluid should be light in color. Dark urine is a sign of dehydration. And if you wait until you’re thirsty to drink water you’re already dehydrated.

🍎Tip # 4 Snack In Between Meals: Snacking in-between meals will keep the hunger monster away and prevent you from consuming large meals at one sitting. Determine your daily calorie budget and budget in at least 2-3 healthy snacks. This can include fresh fruit, vegetables, nuts, seeds. Aim for whole versus processed snacks!

🍎Tip # 5 Limit Eating Out: Eating out is not only be expensive, it adds inches to your waistline and hips as well if you’re eating calorie dense meals. Therefore, if you decide to eat out, eat out only 1 time per week and go to places that have healthier options on their menu. Call in advance to determine if the restaurant you’re choosing has healthy options.

🍎Tip # 6 Identify Your Stress Triggers: Acute and chronic stress can lead to stress eating. You can decrease your stress eating by becoming more aware of your feelings and emotions. If you find yourself craving certain foods after an argument, task or location, these may be your stress triggers. If they are, decrease your exposure to these triggers and delay eating if or when you’re in these environments.

🍎Tip # 7 Just Breathe: Overeating can be a sign that you are in a constant state of stress. You can use deep breathing or meditation to help manage and decrease your feelings of stress and anxiety that may trigger your food choices. Find a quiet place where you can close your eyes and breathe deeply for at least 5 minutes. Deep breathing can lower your heart rate, blood pressure and stress.

👉Learn More!

👉🔥Are you ready to learn the truth about protein, carbohydrates and fat? Tired of yo-yo dieting and you’re ready to learn how to plan, shop and prepare healthy meals on a budget? Need quick and simple palate pleasing ideas for breakfast, lunch, dinner and snacks?

👉🔥If you answered yes to any of these questions, purchase a copy of my new nutrition book entitled “Don’t Complicate It-Basic Nutrition and Healthy Eating Made Simple.

Life is Complicated, Don’t Complicate Your Nutrition!

Purchase Now🔥🔥👇👇👇👇
https://wellcontent4u.com/product/dont-complicate-it-basic-nutrition-and-healthy-eating-made-simple-ebook/

Coach J-Fitness Olympian, IFBB Fitness Pro/ Master Level Personal Trainer/ Fitness Expert

06/16/2024

🔥Save Money on Healthy Foods!🔥

One of the best ways to save money on buying healthy foods is to learn how Best Buy, Use By, Sell By dates work.

One of the top ways I save my family money on healthy food is by using Best Buy dates.

Grocery stores typically provide a high markdown on food items that are close to their Best Buy dates. If you purchase these foods close to their Best Buy Date, you typically have a 3-5 day window to use the food item before it goes bad.

If you buy groceries on a weekly basis and prepare meals for the week, you can save a lot of money shopping this way.

Best Buy Dates are used to inform you as the consumer that by the stated date, the food will taste its best and more than likely have the best taste!

I’ve never noticed a difference when I purchase food items this way!

Desire to learn more ways on how to save money on healthy foods and eating healthy on a budget?

👉🏾Register for my nutrition and meal-prep workshop Prep It & Step It (TM)
https://rb.gy/d46aso

Can’t make it to my nutrition workshop? Check out my new nutrition book entitled “ Don’t Complicate It-Basic Nutrition and Healthy Eating Made Simple!

Purchase my book here👉🏾🔥 https://www.wellcontent4u.com/product/dont-complicate-it-basic-nutrition-and-healthy-eating-made-simple-ebook/

05/20/2024

Water is a must!

One of the most important things we can do for our health is to make sure we’re drinking enough water to help cleanse our body. Our body is over 70 percent water and water is essential to your overall health outcomes!

Start Early!

The first that I do in the morning is drink the water I prepared the night before. I add lemons, limes and sometimes I will add fruit for variety of flavors.

Why Hydrate in the Morning?

As we sleep at night we lose fluid through urinating, sweating and breathing.

The morning is a great time to replenish this loss and to start your day off to a great start!

Therefore, take time the night before to make sure you have water ready for each morning! I use glass jars and don’t use plastic cups or bottles. I use Mason jars!

Tip: If your urine is dark or orange you may be dehydrated. Healthy urine is typically clear, not cloudy and odor-free unless your taking specific medications.

Tip: Once you reach a state of throat, you’re not consuming enough water. Therefore, before you grab your morning coffee, grab your water! Your liver, cells and body will thank you! And you will notice an increase in your energy when you consume the appropriate amount of water for your body and lifestyle!

Physical Activity?: Drink water before, during and after your workouts. Water helps regulate your temperature and helps remove by-products from you body from exercising!

Do you need to improve your water intake?

Want more tips like this one? Follow my new nutrition page

02/23/2024

Don’t Make It Rigid!

When healthy eating is fun, flexible and enjoy, it’s more sustainable!

What do you find challenging about eating healthy?


blackwomenandhearthealth

02/23/2024

Are you a mindful eater?

blackwomenandhearthealth

02/23/2024

At The Heart of the Matter!

February is Heart and Heart Disease Awareness Month and we’re here to provide you with a few tips to help stay heart healthy!

Did you know heart disease is the #1 killer of women and one of the leading causes of death?

The goods news, is that you can lower your risk factors for heart disease with the following 5 tips!

Here’s to keeping you heart healthy!

02/16/2024

At the of the Matter

February is Heart Disease Awareness month and here at Don't Complicate It we're dedicated to helping equip you and your family with the education, resources and tools to help you learn how to eat healthy in order to improve your health including decreasing your risk for disease.

Use the following 4 tips to lower your risk factors for heart disease and other chronic illnesses.

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02/07/2024

Ready to eat healthier in 2024?

If you are, join me in the kitchen with Desiree executive producer at ABC 10 “Your California Life” as I share a recipe from my new nutrition book” Don’t Complicate It.

Watch video and learn how to make quick palate pleasing recipes to prepare that will help you stay healthy this year and beyond!

https://www.abc10.com/video/entertainment/television/programs/your-california-life/meal-prepping-for-the-new-year/103-3fc99aa4-b186-4309-8d5d-75245f248bbf

Purchase your copy of my new nutrition “Don’t Complicate It-Basic Nutrition and Healthy Eating Made Simple” Here:

https://www.wellcontent4u.com/product/dont-complicate-it-basic-nutrition-and-healthy-eating-made-simple-ebook/

Want to book me for a live cooking demo for your church, sorority or organization?

Email me at authorlaticiajackson@gmail.com. I offer in-person and virtual nutrition workshops!

Say goodbye to diets and hello to a plan that works for you! Don't make it complicated and meal prep your meals so you have one less thing to worry about.

01/26/2024

Choose a Nutrition Plan that Works for You!

Plant-Based may not be for you, therefore, learning a variety of dietary choices can assist you with making a informed choice for yourself and your family.

Healthy looks different for everyone!

01/26/2024

Netflix:You Are What You Eat Plant-Based & Meat-Based Twin Nutrition Study Documentary

I recently watched this documentary and found the concept of wanting to look at genetics and dietary choices on the health outcomes of identical twins very interesting based on the realization that both genetics and lifestyle choices affect our overall health outcomes.

With that said, I’ve seen a lot of not so good reviews on the documentary and read reviews of individuals feeling forced to stop eating meat!

My Opinion:

In regards to the focus on plant-based versus meat-based dietary choices, it’s my belief that one must make his or her own decisions on their dietary choices.

Dietary choices are often influenced by social, cultural, familial and individual preferences.

However, with that being said, I’ve worked in the Public Health field for over 25 years as Public Health Officer and Public Health Educator with a focus on chronic disease prevention.

I can tell you from reviewing thousands of lab reports from my patients, that changing one’s dietary choices to a primarily “whole food” and plant-based (low processed) eating regimen, yields measurable positive changes in Total Cholesterol (TC) including lowered LDL levels as well as increased HDL levels, lower blood pressure, improved AIC measurements and improved body composition.

This isn’t an absolute for everyone. Despite eating healthier and making lifestyle changes such as increased physical activity and healthier eating, some people’s genetics make them predisposed for hypertension, high cholesterol and other health issues that require medication to manage.

It’s my belief that one of the biggest barriers to making healthier dietary choices is the conflicting nutritional information provided to us by the food industry who desire you to purchase their foods, as well as a in lack of knowledge and education on healthy nutrition by physicians.

There are a lot of plant-based foods on the market that promote health, but they extremely high in sodium despite their advertising of being a meat-alternative.

I recently read a study where Europe is attempting to hold the plant-based industry responsible for their sodium intake based on the correlation of high sodium intake with hypertension and other health issues especially for people who existing health conditions.

I do believe it would be interesting to have a longitudinal study on the twins, however, the likelihood of each twin sticking to the randomized controlled food choice given may not happen.

In the long run it’s our job to educate ourselves on basic nutrition, choose what foods are best for our overall health outcomes and do what we feel is best for ourselves and our families .

No one should condemn anyone rather educate and let others choose based on science, not emotion or bias..

My eating regimen consists manly of plant-based foods with limited process foods and I’ve experienced great health for years and continue the remain healthy and fit.

I haven’t had a common cold in 20 years and my labs are all in a healthy range and a lot of this is a result of having great gut health which is a byproduct of healthy eating.

And if you do decide to go on a plant-based diet, you can get your essential amino acids (protein)from consuming a variety of plant-based foods.

If you want to learn more about healthy eating and basic nutrition check out my new nutrition book entitled “Don’t Complicate It-Basic Nutrition and Healthy Eating Made Simple:

https://www.wellcontent4u.com/product/dont-complicate-it-basic-nutrition-and-healthy-eating-made-simple-ebook/

All in all, we’re all on a different journey and I wish each of your health and prosperity in 2024.

Here’s to you and great health!

Laticia “Action “ Jackson- Health