If you knew me about 6 years ago, you would have laughed at the thought of me being a healthy eater much less a health coach. I often times, I would forget to bring my lunch to work and order food that I know wasn’t great for me usually under the pressure of co-workers. I was already heavy when I moved up here, but with all the amazing foods I was eating the scale continued to go up and my closet was also expanding from having to buy larger size clothes as my waistline expanded. I was not happy with how I looked and despite how bad I wanted to lose the weight, I was never able to achieve my weight loss goals mainly because I didn’t know where to start.
I spent a lot of time trying to figure out what food I should eat for the week and even more time putting them all on an excel spreadsheet. Meal planning became even more of a struggle for me once I did an allergy elimination diet and realized I was allergic to soy and intolerant of dairy.
It was a struggle for me at first, but I soon learned that these foods were acting as poisons to my body causing me to stay in a constant state of inflammation, hold onto body fat, and causing me to have a leaky gut.
Meal planning over the years has helped me to transform my body and take a lot of stress out of eating a soy, dairy and gluten-free diet. AND I almost always start noticing a shift in my weight when I start to stray away from planning and preparing my meals regularly. It’s been my goal over the last few years has been to show my clients and blog readers that cooking and eating healthy foods, even when dealing with food allergies or sensitivities, does not have to be difficult or boring; it can be an easy process and taste delicious at the same time!
The 4-week meal plan is the perfect jump-start to help you get back on track with your health and wellness goals after the holidays without having to follow some fad diet. But I really want you to be successful whether you buy my meal plans or not, so I’ve completely revamped the FREE 7-Day Meal Plan, that many of you all have already downloaded! When preparing for each week, do you include workouts and meals on your list of things to plan? Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge.

I was so tired of falling back into my old habits of crash dieting and needed a serious change!
He taught me about foods, like clean proteins, complex carbs and health fats, that I should to eat to nourish my body and workouts I should do in order to create lean muscle. I soon realized that it’s nearly impossible to find packaged foods at the store that were both soy and dairy-free.
Once I cut out most processed packaged foods and started incorporating more whole foods by planning and cooking my meals each week, those stubborn pounds started to come off which resulted in 17lbs of weight loss in the first year. You can look back at many past blog posts where I have “gotten back on the wagon” using meal planning. That is why I recently created the 4-Week Soy, Dairy & Gluten-Free Meal Plan and recipes just to share with all of YOU! You don’t have to let poor food choices get in the way of achieving your goals any longer! Whatever your reasons for wanting to be the healthiest version of YOU possible, these meal plans are loaded with so many great recipes and tips that will help!
It now includes 15 delicious recipes, an easy-to-read 7-day plan, and an exact list of what you need to buy from the grocery store.
On Sunday evenings, we prepare meals, mainly lunches (seen here), for most or all days of the week. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. I can see how when one would hear me say “I was a vegetarian”, that would lead you to believe I was health conscious.

I want meal planning to be as simple as possible for you guys because I know that it’s one of the key tools that will help you make daily healthy food choices to maintain your ideal body weight and remove inflammatory foods that are making us sick and fat.
Separate and lift up the skin, place 2-3 slices of garlic under the skin and make sure they are covered under the skin.
This is important to us because it keeps us accountable and unlikely to make unhealthy choices.
They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media. When I made it this last Thursday, I also added 1-2 teaspoons dried Thyme and 1 tablespoon dried Sage that came from Chris’s mother’s garden – such a treat!
Brush the tops of the chicken with ? tablespoon coconut oil, sprinkle rosemary, salt and pepper to taste. The couple of hours it takes to prepare meals saves much more time throughout the week, and will keep you from running to the vending machines at work! I was the girl eating pizza at 2am after a long night of drinking and partying, and I loved any and ALL desserts that NYC had to offer.

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  1. Rejissor

    Only 25 cents is totally misleading thinking most diets.



    Cup of mashed ripe ones that can the list beneath. Never go on a crash diet plan to lose.