Rayo Cole is a 29 year old entrepreneur and aspiring singer.  She is the owner of Rayo Cole Hair (a hair extension line) who’s mission is to empower women to feel confident about themselves.  After making a serious life change, Rayo lost 65 pounds.  We had the opportunity to chat with her about feeling great.  She is creating a nutrition plan and e-book and shared some of her story with us here.

FR: When did you begin to gain weight and what was it like growing up for you?

Rayo: I started to gain weight at thirteen years old. Junior high school was miserable because I was bullied and tormented by my classmates. To cope with the pain and embarrassment, I started to emotionally eat.  High school was great, but I was very insecure about the 75 pounds that I had packed on. I was finally popular and liked by most of my classmates, but very self- conscious and secretly depressed. By the time I had graduated from high school, I had joined Weight Watchers four times, starved myself, joined Gold’s Gym and managed to lose 25 pounds. Once I started college, I regained every pound back and more.

FR: When you were at your largest what did you feel? Were you happy? Were you aware of your health?

Rayo: I was the largest weight and size in college weighing 228 pounds and wearing a size 20. I was very unhappy and could feel my body slowly deteriorating. I was very aware that I had a huge problem. I had joined multiple gyms, tried every diet ever created, consulted with multiple therapists and nothing could control my ravenous appetite or help me lose weight.

FR: What are your biggest tips and tricks?

Rayo: Through my fifteen years of struggling with my weight and suffering from a binge eating disorder, I finally learned that my problem was much deeper than just finding the perfect weight loss diet. I didn’t realize that emotional eating at thirteen would lead to a full blown binge eating disorder that took fifteen years to resolve. I became a food addict and was highly addicted to sugar and gluten based flour products. I learned that I had many food sensitivities and the main one was SUGAR! When someone has sensitivity to sugar, their body craves sugar more than the average person. Sugar sensitive people tend to binge on sugary food, flour products and alcohol. One small innocent bite of a chocolate chip cookie will lead to weeks of intense sugar cravings and multiple binges. I also learned that sugar affects the same areas of the brain that are affected in a drug addict, hence why I enjoyed the high that I got whenever I binged on donuts, cookies and cakes. I had to cut out sugar, flour and alcohol because they all metabolize the same in the body causing a huge craving for more and more of it.

My biggest trick and tip is to cut out processed sugar first! I recommend avoiding gluten laden carbohydrates (barley, wheat, rye, and white flour products), soy, dairy, caffeine, alcohol and processed foods. I cut these foods out because they have been found to be highly addictive and cause: depression and anxiety, bloating and gas, inflammation, fatigue, headaches, aching joints, poor concentration, skin issues and mood swings.

FR: What made you want to change your life and lose weight?

Rayo: After spending so many years overweight, depressed and angry, I had to make a decision. It was either staying on my vicious cycle or trying on a new way of being, living and eating. I was tired of hiding and
not living up to my fullest potential because I was self conscious about my weight. I was tired of blaming the world and being a victim because of my eating disorder. I was ready to transform into the woman of my dreams; a fit, healthy, powerful and beautiful woman! Today, I have lost 65 pounds without surgery or weight loss pills. I no longer suffer from depression, skin issues, anxiety, body pains and allergies.

How did you do it (talk about your eating and exercise regimen) and did you have any help along the way?

I eat five small meals per day that contain proteins, gluten-free carbohydrates, non-starchy vegetable and a fat. Here are some examples:

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.

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.
Potato
Sweet potato
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.
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
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)

Example of a typical day:
Breakfast:
1 egg, 3 egg whites
1 slice gluten free brown rice bread
1 tsp earth balance spread
2 cup steamed spinach
Mid Morning Snack:
1 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 olive oil
1/4 avocado
Mid Day Snack:
Same as mid morning snack

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

Desserts/treats:
I eat amazing gluten free, sugar free and dairy free desserts! I make them myself or I find some at specialty health food stores. I use Stevia as a sugar substitute because it is a natural herb and doesn’t cause my blood sugar to rise and fall.

FR: Did you adopt any other healthy habits you recommend?

Rayo: I take a multivitamin and drink 1 gallon of water per day and I work out five days per week with different things like strength training, plyometrics, Pilates, Yoga, Ballet, Jazz dancing and running. I also got a mentor and if you can find someone to support you it is amazing for your progress!  I had the support of a good friend and my health mentor Kelly Jean Dammeyer. She supported me in letting go of my ex-best friend, SUGAR and teaching me how to properly fuel my body. She also helped me recover from my binge eating disorder and depression.

FR: What was your first step? If someone out there is struggling with not thinking they can do it, what is one thing they can change today?

Rayo: My first step was admitting that I was powerless over food. The one thing they can change today is to take responsibility for their health and hold themselves accountable for everything they put in their mouth.

FR: What made you want/need to do it?

Rayo: After spending so many years overweight, depressed and angry, I had to make a decision. It was either staying on my vicious cycle or trying on a new way of being, living and eating. I was tired of hiding and
not living up to my fullest potential because I was so self conscious about my weight. I was tired of blaming the world and being a victim because of my eating disorder. I was ready to transform into the woman of my dreams; a fit, healthy, powerful and beautiful woman!

FR: How do you maintain your weight now? Do you struggle with making good food choices?

Rayo: I maintain my weight by eating clean 98% of the time and working out consistently. I do not struggle with food choices because my body craves only healthy foods now.

FR: In one sentence, can you encourage those who may feel hopeless about their weight?

Rayo: You deserve to live your best life and once you make the decision to take control of your health,
anything is possible!