In a time where there are so many people telling us what to eat, how to eat, and why to eat. It is no surprise to me why New Year resolutions just don't work!! And if you are like me, if you are going to tell me what how and why to eat then I want you to explain each to me as it applies to me. Everyone is different. There are no two same programs for everyone. That is why the human body is such a miracle of God. Everyone is different!! Love It.
Let's talk carbohydrates. There are two types of Carbohydrates--Complex and Simple. I know you have heard these terms before. But, did you know that one change of their chemical structure changes them from simple to complex. Pretty cool hun?:o)
Let's start with complex first! Did you know that complex carbs can be put into two different categories? Starchy and Non-starchy. Complex Carbohydrates are just sugars bonded together to form a complex chain. which when entered into digestive system, the enzymes in your digestive system has to work harder to make those bond chains break into individual sugars to be absorbed into the intestines. Because of this long process it provides the body with a steady stream of energy and limits the amount of sugar converted into adipose(fat) and stored.(yuck)
Because we want this type of process happening within us-- here are some suggestions of complex Carbs both ,Starchy and Non Starchy, that you can use in your daily nutrition.
Spinach: Non Starchy
Whole Barley: Starchy
Buckwheat/Buckwheat bread:Starchy
Prunes/Plumes:Non
Water Cress:Non
Oat-Nut bread:Starchy
Dried Apricots:Non
Grapefruit:Non
Turnip-Greens:Non
Apples:Non
Lettuce:Non
Zucchini:Non
Oatmeal:Non
Pears:Non
Asparagus:Non
Oat-bran cereal:Starchy
Artichokes:Non
Museli:Non
Strawberries:Non
Okra:Non
Wild rice:Starchy
Oranges:Non
Cabbage:Non
Brown rice:Starchy
Yams:Starchy
Celery:Starchy
Multi-grain bread:Starchy
Carrots:Starchy
Cucumbers:Non
Pinto beans:Starchy
Potatoes:Starchy
Dill Pickles:Non
Low fat yogurt:Pro
Soybeans:Non:Pro
Radishes:Non
Skim milk:Non:Pro
Lentils:Starchy:Pro
Broccoli:Non
Navy beans:Starchy
Garbanzo beans:Starchy
Brussels:Non
Sprouts:Non
Cauliflower:Non
Kidney beans:Non
Eggplant:Non
Soy milk:Non
Lentils:Starchy
Onions:Non
Whole meal bread:starchy
Split peas:Starchy
These are just a starting point to what is out there!!!
Ok. Now that we have talked about Complex Carbohydrates let's talk about her little sister: Simple Carbohydrates.
Simple Carbohydrates are opposite to complex in that simple are digested more quickly into your system. Which can reek havoc on our bodies. Simple carbs contain refined sugars and very few essential vitamins and minerals that we need for our bodies to function properly. Because of the way simple carbs work most of society deems them as the "bad" carb. Which is partly so. Let's talk about why it is "bad" carb.
These carbohydrates are a smaller molecule of sugar unlike her big sister,the complex carb, which has a long chain for slower absorption, which in turn means no reeking havoc on our bodies. Little sis is digested quickly because the individual sugars are chomping at the bit to be absorbed immediately leaving the digestive enzymes in the body easy access to the simple carbohydrate chain. Basically all the work the body would normally do has been done!!! Which is where the trouble begins!!!
Because these fast acting carbs/converted sugar's, which we will call "empty calories" absorb so fast into blood stream it causes the body to respond in a way thatcan be called an insulin response. This response happens when we eat a fast acting calorie which releases its sugar into blood stream then spikes the insulin in the our systems. The continuous spiking of our insulin can put undo stress on our adrenal glands and pancreas. Insulin and glucagon are hormones secreted by islet cells within the pancreas. They are both secreted in response to blood sugar levels. They both have there place but overwhelming secretion of these hormones is what puts us at risk for hypoglycemia, hyperglycemia and ultimately diabetes. This is what I meant by reeking havoc on our bodies. This in itself is another topic for another day.
Because the islet cells usually don't require and enormous amount of energy at the time of eating, the sugar(which was converted from a simple carbohydrate) must either be converted to glycogen (sugar storage within cells) or converted to fat.
And because our bodies can only store a certain amount of glycogen at one time it is easy to conclude that too much food with simple carbohydrates can ultimately contribute to weigh gain or adipose(body fat) storage.
Here is a list of simple carbohydrates to watch out for and to moderate.
Candy
Cake
Corn syrup
Table sugar
Soda pop
Candy
Fruit juice
Bread made with white flour
Pasta made with white flour
All baked goods made with white flour
cereals(most) Not all but it the fist ingredient is sugar, high fructose, bleached flour be a bit Leary.
Honey
Milk
Yogurt with more than 14 grams of sugar in it. If it is more than 14 grams sugar has been added. Always look at yogurts for added sugars. Milk has sugar naturally and it is is 14 grams of sugar per serving. So, if you see yogurts with more than this know that it has been added and try and find another brand.
Jam
Chocolate
Biscuit( white)
This my friends is just a starting point to your journey for optimal health!!!
Always remember!! To Stay fit, Stay happy, and Stay Focused!!! Until next time!! Have a happy and safe New Year!!!!
Tuesday, December 28, 2010
Tuesday, December 21, 2010
Let's talk New Year!!!
Wow!! The New Year hasn't even hit and already good things are a happening!! If you don't know yet, I was awarded Ms World Physique(overall) 2010!! And am going to be in layout with same magazine coming out in January!! What an honor it is to be recognized by such amazing people!! Thank you World Physique you are truly amazing!!
I cannot wait to see what 2011 has for me and for you!! Always remember to live you dreams!! Never let the obstacles of life tell you you shouldn't do what you have dreamt of doing!! A dream becomes reality when we right it down. And a goal is a dream written down!!! So go out there and make it happen!!
Remember, we need to take it one day at a time. One moment at a time. One event at a time. It isn't about the big event. It is about all the little moments that add up to that one big event that matters. The big event is the gravy to all the hard work we put into it!!
Now that is what I am talking about!!! God is so in control!! It is like I always say, with him on my side what can't I accomplish!! It can be the same for you too!! Whatever it is that centers you let that be the strength you draw on. The skies the limits with a strong center guiding you!!! Have a wonderful Holiday season and a Happy New Year!!!
I cannot wait to see what 2011 has for me and for you!! Always remember to live you dreams!! Never let the obstacles of life tell you you shouldn't do what you have dreamt of doing!! A dream becomes reality when we right it down. And a goal is a dream written down!!! So go out there and make it happen!!
Remember, we need to take it one day at a time. One moment at a time. One event at a time. It isn't about the big event. It is about all the little moments that add up to that one big event that matters. The big event is the gravy to all the hard work we put into it!!
Now that is what I am talking about!!! God is so in control!! It is like I always say, with him on my side what can't I accomplish!! It can be the same for you too!! Whatever it is that centers you let that be the strength you draw on. The skies the limits with a strong center guiding you!!! Have a wonderful Holiday season and a Happy New Year!!!
Monday, December 20, 2010
Getting ready for the big day!!
Christmas is 5 days away!!! What's on your agenda to enjoy your day without the hassle of feeling guilty after the meal and festivities have ended? So, whether you like to indulge into unending amount of yummies or you do not like to indulge during the holiday season and cringe at the thought of fattening main meals and desserts. Well, here are some healthy tips for you to try!
Written by: DeNita S.B. Morris, Senior Health Producer of World Physique Magazine: I saw this and thought it was a great list of Holiday tips that I would like to share with you guys!! You can also read it yourself of there website--World physique.com great site and magazine!!! Enjoy!!!
10 Ways to Remix Your Holiday Recipes
Remix your favorite holiday recipes, keeping the traditional flavor but adding healthy tweaks to cut calories and fat. Try these 10 tips to makeover your favorite holiday recipes:
1. Dress Your Turkey Healthier
It is safer to cook and serve dressings and stuffings on the side. Instead of stuffing your holiday bird, garnish the serving platter with fresh fruit and herbs such as oranges, roasted garlic, fresh thyme, sage and parsley.
2. Save Green on Fresh Produce
Buy fresh collard greens, pumpkin, potatoes, etc. Fresh vegetables retain more of their nutritional value when they are cooked in a healthy way like steaming. You’ll also save money by buying fresh produce because canned varieties tend to be costlier. They also tend to be loaded with salt and sugar.
3. Homemade Is the New Healthy
Instead of buying store-bought broth, stuffing from a bag and macaroni and cheese from a box, it’s better on your budget and waistline to make your holiday recipes from scratch. For example, you can make your own broth for pennies. It’ll taste better, be fresher and it’ll allow you to control how much salt is added to your broth.
4. Sweeten the All-Natural Way
White, refined sugar is just not good for your health. Try replacing some or all of the sugar in your favorite recipes with Stevia, a zero-calorie, all-natural sweetener. Or, use apple-sauce, pureed bananas or prunes. Your sweet tooth won’t know the difference.
5. Separate the Yolk from Egg Whites
Many desserts call for whole eggs. In many cases, one or two egg whites will keep the dish together instead of the usual two-to-three whole eggs called for in traditional dishes. By separating the yolk from the whites of one egg, you’ll save 52 calories and 5 grams of fat, getting only 14 calories of muscle-building protein from one egg white.
6. Use Whole Grain in Your Recipes
There are a variety of whole grain flours, pie shells and breads in the supermarket these days. Always shop for whole grain options even in your baked goods. If your cake recipe calls for all-purpose flour, try substituting half the flour with whole wheat flour. Try whole or multigrain breads in your dressing, too. Whole grains are healthier because they contain more heart-healthy fiber.
7. Cutout the Full-Fat Milk
Use nonfat or low-fat yogurts (try Greek) and milks (go skim) to add creaminess to your favorite recipes instead of full-fat creams, milks and butters. This will help you cut down on calories and fat grams in your recipes.
8. Reach for Low-Fat Cheese
There are a variety of low-fat cheeses on the market. For example, reduced-fat, sharp cheddar and part-skim mozzarella will replace the full-fat varieties, saving you a ton of calories but not skimping on taste. Start replacing part or all of your cheeses with a low-fat variety. Use full-fat cheeses like parmesan sparingly just to finish dishes.
9. Make Fresh Fruit Versions Holiday Favorites
Instead of jellied, canned cranberry sauces, try making your own fresh fruit version that’s sweetened with a zero-calorie sweetener like Stevia. It’ll taste fresher and be healthier for you.
10. Cook with Heart-Healthy Fats
Butter is loaded with saturated (animal) fat which isn’t good for your heart. Margarines are loaded with trans fat which increases LDL or “bad cholesterol.” Opt for using heart-healthy olive oil and canola oil in your holiday recipes, particularly on veggies. Happy Holidays my friends!
Written by: DeNita S.B. Morris, Senior Health Producer of World Physique Magazine: I saw this and thought it was a great list of Holiday tips that I would like to share with you guys!! You can also read it yourself of there website--World physique.com great site and magazine!!! Enjoy!!!
10 Ways to Remix Your Holiday Recipes
Remix your favorite holiday recipes, keeping the traditional flavor but adding healthy tweaks to cut calories and fat. Try these 10 tips to makeover your favorite holiday recipes:
1. Dress Your Turkey Healthier
It is safer to cook and serve dressings and stuffings on the side. Instead of stuffing your holiday bird, garnish the serving platter with fresh fruit and herbs such as oranges, roasted garlic, fresh thyme, sage and parsley.
2. Save Green on Fresh Produce
Buy fresh collard greens, pumpkin, potatoes, etc. Fresh vegetables retain more of their nutritional value when they are cooked in a healthy way like steaming. You’ll also save money by buying fresh produce because canned varieties tend to be costlier. They also tend to be loaded with salt and sugar.
3. Homemade Is the New Healthy
Instead of buying store-bought broth, stuffing from a bag and macaroni and cheese from a box, it’s better on your budget and waistline to make your holiday recipes from scratch. For example, you can make your own broth for pennies. It’ll taste better, be fresher and it’ll allow you to control how much salt is added to your broth.
4. Sweeten the All-Natural Way
White, refined sugar is just not good for your health. Try replacing some or all of the sugar in your favorite recipes with Stevia, a zero-calorie, all-natural sweetener. Or, use apple-sauce, pureed bananas or prunes. Your sweet tooth won’t know the difference.
5. Separate the Yolk from Egg Whites
Many desserts call for whole eggs. In many cases, one or two egg whites will keep the dish together instead of the usual two-to-three whole eggs called for in traditional dishes. By separating the yolk from the whites of one egg, you’ll save 52 calories and 5 grams of fat, getting only 14 calories of muscle-building protein from one egg white.
6. Use Whole Grain in Your Recipes
There are a variety of whole grain flours, pie shells and breads in the supermarket these days. Always shop for whole grain options even in your baked goods. If your cake recipe calls for all-purpose flour, try substituting half the flour with whole wheat flour. Try whole or multigrain breads in your dressing, too. Whole grains are healthier because they contain more heart-healthy fiber.
7. Cutout the Full-Fat Milk
Use nonfat or low-fat yogurts (try Greek) and milks (go skim) to add creaminess to your favorite recipes instead of full-fat creams, milks and butters. This will help you cut down on calories and fat grams in your recipes.
8. Reach for Low-Fat Cheese
There are a variety of low-fat cheeses on the market. For example, reduced-fat, sharp cheddar and part-skim mozzarella will replace the full-fat varieties, saving you a ton of calories but not skimping on taste. Start replacing part or all of your cheeses with a low-fat variety. Use full-fat cheeses like parmesan sparingly just to finish dishes.
9. Make Fresh Fruit Versions Holiday Favorites
Instead of jellied, canned cranberry sauces, try making your own fresh fruit version that’s sweetened with a zero-calorie sweetener like Stevia. It’ll taste fresher and be healthier for you.
10. Cook with Heart-Healthy Fats
Butter is loaded with saturated (animal) fat which isn’t good for your heart. Margarines are loaded with trans fat which increases LDL or “bad cholesterol.” Opt for using heart-healthy olive oil and canola oil in your holiday recipes, particularly on veggies. Happy Holidays my friends!
Saturday, December 18, 2010
Getting ready for the grand-P's and an unexpected sleepover!!
Last thing I wrote yesterday was don't sweat the small stuff. Well, that statement still holds true today!! LOL As we prepare to trek the Christmas Frenzied streets of Monterey Cali I have to take a deep breathe and remember to relax and not to sweat the small stuff!! What better way to get out their then with my husband by my side. Life is GOOD!!!
Just finished making Johnny cakes( that I have finally got them to where I love them!! tweeked the recipe) for the girls sleepover! They loved them!! Funny thing is if they knew what was in them before they ate them they probably wouldn't of eating them!! LOL I love making healthful meals for my girls friends and they are raving about them! SCORE!! This is why I do what I do--change one person's outlook on healthful food--one person at a time, one child at a time in this case!! LOVE IT!
What better way of giving the gift of health!! Then to give it to a bunch of 11 and 12 year old girls who are getting ready to jump into teenhood. The last thing girls need to worry about is how they look. And if we can get our children to be good to their insides at an early age then the outside will fall into place and that is one less thing they will have to think about moving throught the teen years.
It is amazing how it doesn't have to be monetary to give back to the one's we love. For me the best gift I can give my family besides my heart is the gift of a legacy of amazing health and a sound outlook on nutrition. :o) Thank you Lord for blessing me with a quality of life that I can share with others!! But as I write this I am struck with the reality of a altered schedule.
Once again, I have been hit with having to tweek my workout plans. But that is ok, cause this is the final push to creating an amazing Christmas for my family. But, I do have it in the back of my head--if you get done early don't think just do!! I will do the workout that I intended!! WooSAW is all I am sayin!!!
I love life! Because it makes you have to dig your heels in and just do life!! I can do all things through Christ who gives me strength!! I can do life!! I can be an amazing mom and a great sleepover host, and a chef and a decorator and a athlete!! All I need is Jesus at the center of it all and he will guide me in working it all out!! That is what is so awesome about my relationship with Jesus. All I have to do is tell him my direction and he takes care of the rest!! With him on my side what can't I do!!
Wow!! As I write this I am pepping my self up for an amazing day!! Many blessings on your day today my friends!! Remember, to stay fit, have fun, and stay focused!!!
Just finished making Johnny cakes( that I have finally got them to where I love them!! tweeked the recipe) for the girls sleepover! They loved them!! Funny thing is if they knew what was in them before they ate them they probably wouldn't of eating them!! LOL I love making healthful meals for my girls friends and they are raving about them! SCORE!! This is why I do what I do--change one person's outlook on healthful food--one person at a time, one child at a time in this case!! LOVE IT!
What better way of giving the gift of health!! Then to give it to a bunch of 11 and 12 year old girls who are getting ready to jump into teenhood. The last thing girls need to worry about is how they look. And if we can get our children to be good to their insides at an early age then the outside will fall into place and that is one less thing they will have to think about moving throught the teen years.
It is amazing how it doesn't have to be monetary to give back to the one's we love. For me the best gift I can give my family besides my heart is the gift of a legacy of amazing health and a sound outlook on nutrition. :o) Thank you Lord for blessing me with a quality of life that I can share with others!! But as I write this I am struck with the reality of a altered schedule.
Once again, I have been hit with having to tweek my workout plans. But that is ok, cause this is the final push to creating an amazing Christmas for my family. But, I do have it in the back of my head--if you get done early don't think just do!! I will do the workout that I intended!! WooSAW is all I am sayin!!!
I love life! Because it makes you have to dig your heels in and just do life!! I can do all things through Christ who gives me strength!! I can do life!! I can be an amazing mom and a great sleepover host, and a chef and a decorator and a athlete!! All I need is Jesus at the center of it all and he will guide me in working it all out!! That is what is so awesome about my relationship with Jesus. All I have to do is tell him my direction and he takes care of the rest!! With him on my side what can't I do!!
Wow!! As I write this I am pepping my self up for an amazing day!! Many blessings on your day today my friends!! Remember, to stay fit, have fun, and stay focused!!!
Friday, December 17, 2010
Get ready for the Grand-P's!!!
The house is all abuzz with cleaning, decorations, and excitement for the arrival of my parents!! The girls are so excited to see them and I am too!! I have written in past posts that the reason for this season is love, peace, joy, and giving of ourselves. Well, I am really living it out with my family right now!!! With all the excitement and preparation I have not had a solid week of working out!! Which for me a big deal!!LOL It has been at times hard for me to deal with the not being on schedule. I have had to take a breathe and realize that life is not all about obsessing over how I look today.
I have had to put my mind and heart in check this week for this week is about giving back. I although have not fallen off the wagon by no means but my workouts have been minimal. I have had a total of 7 hours of training this week which is not like me but that is ok for I am spending my time getting ready to bless my family with an amazing Christmas!! I cannot wait to share my home with my Momma and Dad!! And because I am keeping my mind on the blessings of the season I can over look not being laser focus. But, that does not mean I am not on point when it comes to my nutrition. Because I am not on my normal schedule of training I am extra careful with what I am eating right now.
Mind you I am usually very strategic when it comes to my eating anyways, but it seems to happen when we are not following our usual schedule we seem to fall off the nutrition wagon!!! And because I know this can happen to any of us I am really focusing my attention to eating the right amount of food for the amount of energy that I am expending. This is my saving grace in a time when I have no choice but to sacrifice my time in the gym!!! But I am so excited about the gym tomorrow!! I am going to do one heck of a total body workout!!! So looking forward to it!!!!
All this to say. Don't beat yourself up if you are not on your schedule. Remember what is most important!!! muahh!!! Until next time!!! Stay fit, Have Fun, and Stay Focused!!
I have had to put my mind and heart in check this week for this week is about giving back. I although have not fallen off the wagon by no means but my workouts have been minimal. I have had a total of 7 hours of training this week which is not like me but that is ok for I am spending my time getting ready to bless my family with an amazing Christmas!! I cannot wait to share my home with my Momma and Dad!! And because I am keeping my mind on the blessings of the season I can over look not being laser focus. But, that does not mean I am not on point when it comes to my nutrition. Because I am not on my normal schedule of training I am extra careful with what I am eating right now.
Mind you I am usually very strategic when it comes to my eating anyways, but it seems to happen when we are not following our usual schedule we seem to fall off the nutrition wagon!!! And because I know this can happen to any of us I am really focusing my attention to eating the right amount of food for the amount of energy that I am expending. This is my saving grace in a time when I have no choice but to sacrifice my time in the gym!!! But I am so excited about the gym tomorrow!! I am going to do one heck of a total body workout!!! So looking forward to it!!!!
All this to say. Don't beat yourself up if you are not on your schedule. Remember what is most important!!! muahh!!! Until next time!!! Stay fit, Have Fun, and Stay Focused!!
Wednesday, December 15, 2010
a little bit of trial and error....a recipe in the making!!!
Alright everyone!!! Here is the cookie/brownie recipe that I was telling you about. I have been working on this for a few weeks now but have to admit I have not tried them yet. I have put the recipe together in a way where you get the most out of your macros without compromising taste!! We shall see. I will not be making these until this weekend but if anyone wants to make them before then let me know how they turn out!! We will see!!! That is what is so awesome about cooking and baking...good old trial and error!!! This is how I do it my friends. I make it then i tweek it!! I am just letting you in on the process before I perfect it!!
So let us perfect it together!!! Please give me updates on this one if you do venture to try your hand at this recipe!! If not I will let you know how they turn out this weekend!!! Until then, Happy baking and a creating!!! Recipe is at bottom of this message!!:o)
Brownies :
• 1 teaspoon(s) instant espresso coffee powder
• 1 teaspoon(s) hot water
• 1/2 cup(s) unsweetened cocoa
• 1/3 cup(s) brown rice flour
• 1/3 cup(s) whole wheat flour
• 1/2 teaspoon(s) baking powder
• 1/4 teaspoon(s) salt
• 1/8 teaspoon(s) ground cinnamon
• 3/4 cup(s) sugar
• 1/3 cup(s) cottage cheese
• ¼ cup apple sauce
• 2 tablespoon(s) honey
• 1 teaspoon(s) vanilla extract
• 3 egg whites
Frosting:
• 1 ounce(s) unsweetened chocolate, coarsely chopped
• 3 tablespoon(s) water
• 1 teaspoon(s) trans fat–free vegetable oil spread, (60% to 70% oil)
• 2/3 cup(s) confectioners' sugar
• 1/2 teaspoon(s) vanilla extract
________________________________________
Directions
1. Prepare Brownie Bites: Preheat oven to 350 degrees F. Grease large cookie sheet. In cup, stir espresso powder into hot water until dissolved. Set aside.
2. In large bowl, combine cocoa, flours, baking powder, salt, and cinnamon. In medium bowl, whisk sugar, cottage cheese, honey, vanilla, egg white, and espresso mixture until mixed. With spoon, stir wet mixture into flour mixture, then with hand, press dough just until thoroughly blended.
3. With lightly greased hands, shape dough by heaping measuring teaspoons into 1-inch balls and place on prepared cookie sheet 2 inches apart; press to flatten slightly. Bake 7 to 8 minutes or until brownies have cracked slightly. Transfer to wire rack to cool. Repeat with remaining dough.
4. Prepare Frosting: In microwave-safe small bowl, heat chocolate and water in microwave oven on High 45 seconds; stir until smooth. Stir in vegetable oil spread, then confectioners’ sugar and vanilla. Cool frosting slightly. Dip top of each cookie in frosting. Set aside to allow frosting to dry. Store brownies in tightly covered container with waxed paper between layers at room temperature up to 3 days or in freezer up to 1 month. The brown rice flour might make them lighter in texture...just a side note!!!
Serving size = 1 cookie
So let us perfect it together!!! Please give me updates on this one if you do venture to try your hand at this recipe!! If not I will let you know how they turn out this weekend!!! Until then, Happy baking and a creating!!! Recipe is at bottom of this message!!:o)
Brownies :
• 1 teaspoon(s) instant espresso coffee powder
• 1 teaspoon(s) hot water
• 1/2 cup(s) unsweetened cocoa
• 1/3 cup(s) brown rice flour
• 1/3 cup(s) whole wheat flour
• 1/2 teaspoon(s) baking powder
• 1/4 teaspoon(s) salt
• 1/8 teaspoon(s) ground cinnamon
• 3/4 cup(s) sugar
• 1/3 cup(s) cottage cheese
• ¼ cup apple sauce
• 2 tablespoon(s) honey
• 1 teaspoon(s) vanilla extract
• 3 egg whites
Frosting:
• 1 ounce(s) unsweetened chocolate, coarsely chopped
• 3 tablespoon(s) water
• 1 teaspoon(s) trans fat–free vegetable oil spread, (60% to 70% oil)
• 2/3 cup(s) confectioners' sugar
• 1/2 teaspoon(s) vanilla extract
________________________________________
Directions
1. Prepare Brownie Bites: Preheat oven to 350 degrees F. Grease large cookie sheet. In cup, stir espresso powder into hot water until dissolved. Set aside.
2. In large bowl, combine cocoa, flours, baking powder, salt, and cinnamon. In medium bowl, whisk sugar, cottage cheese, honey, vanilla, egg white, and espresso mixture until mixed. With spoon, stir wet mixture into flour mixture, then with hand, press dough just until thoroughly blended.
3. With lightly greased hands, shape dough by heaping measuring teaspoons into 1-inch balls and place on prepared cookie sheet 2 inches apart; press to flatten slightly. Bake 7 to 8 minutes or until brownies have cracked slightly. Transfer to wire rack to cool. Repeat with remaining dough.
4. Prepare Frosting: In microwave-safe small bowl, heat chocolate and water in microwave oven on High 45 seconds; stir until smooth. Stir in vegetable oil spread, then confectioners’ sugar and vanilla. Cool frosting slightly. Dip top of each cookie in frosting. Set aside to allow frosting to dry. Store brownies in tightly covered container with waxed paper between layers at room temperature up to 3 days or in freezer up to 1 month. The brown rice flour might make them lighter in texture...just a side note!!!
Serving size = 1 cookie
A time to refect....
As I look back at the past month I find myself thinking about when my husband and I went bike shopping to look for Elaynna'a new RIDE.:O) I am filled with such joy and happiness for I felt like that little girl who got the perfect gift from Santa!! She has had the same bike for 6 years without complain mind you. Actually both our girls are so good about not complaining about not having the latest anything!!
Anyways, when we were at the store and found the perfect bike I was so full of excitment for I knew this is what she truly wanted for Christmas. Of course there are other items on the list of goodies that she will receive this Christmas. But, the joy that surrounds this bike and Ella's bike for that matter is one of pure thankfulness. I think about how God is the same way with us. There are times in our lives where he holds out so that we are so appreciative of what we have that when we get it, it is like Christmas for us and for God.
I can see him full of such excitment for our happiness. This is where it is all about. I am starting to see...after a very long road. That my God does not want to deprive me of life he just wants me to be full of Joy and thankfulness with every gift he gives me. I am so excited to celebrate the gift of life with my girls and my family and my friends. The greatest gift I have been given is the gift of eternal life from my Jesus. I cannot even comprehend the magnititude of what he has done for me? I just know that I celebrate this day for him!!
He truly is the reason for this season. I love giving the gift of love and joy and peace and patience and of tangible things for that is the gift Jesus has given to me. And who am I not give to others what has been given to me. I write this today for all my friends and family to let you know that you all matter!!! You matter to me and to the one's around you. You matter to the one above!!! If you are in a Holiday rut today always know that you are so blessed to have what you have in your life today. Even in the midst of hardship...he is there!
Be blessed my beautiful friends and family!!! Let today be the best Wednesday to date!!! Later I am going to be blogging a cookie recipe that I have been working on and some strategies on how to get your blood pumping before and after the holiday season!!! xoxoxo
Anyways, when we were at the store and found the perfect bike I was so full of excitment for I knew this is what she truly wanted for Christmas. Of course there are other items on the list of goodies that she will receive this Christmas. But, the joy that surrounds this bike and Ella's bike for that matter is one of pure thankfulness. I think about how God is the same way with us. There are times in our lives where he holds out so that we are so appreciative of what we have that when we get it, it is like Christmas for us and for God.
I can see him full of such excitment for our happiness. This is where it is all about. I am starting to see...after a very long road. That my God does not want to deprive me of life he just wants me to be full of Joy and thankfulness with every gift he gives me. I am so excited to celebrate the gift of life with my girls and my family and my friends. The greatest gift I have been given is the gift of eternal life from my Jesus. I cannot even comprehend the magnititude of what he has done for me? I just know that I celebrate this day for him!!
He truly is the reason for this season. I love giving the gift of love and joy and peace and patience and of tangible things for that is the gift Jesus has given to me. And who am I not give to others what has been given to me. I write this today for all my friends and family to let you know that you all matter!!! You matter to me and to the one's around you. You matter to the one above!!! If you are in a Holiday rut today always know that you are so blessed to have what you have in your life today. Even in the midst of hardship...he is there!
Be blessed my beautiful friends and family!!! Let today be the best Wednesday to date!!! Later I am going to be blogging a cookie recipe that I have been working on and some strategies on how to get your blood pumping before and after the holiday season!!! xoxoxo
Sunday, December 12, 2010
Inside the box
In a season where excess is everything--it seems. There is one think that is clanging loud and clear. There seems to be a common theme with regards to how people truly view food. I have had the honor to be invited to some Christmas party's this past weekend. At all of them I have had the opportunity to talk about my passion. Food!!! I love food!! I love to create new recipes out of the old yummy recipes of yesteryear. And ya'll know what I am talking about!!:O) The recipes that bring us joy for that fleeting moment then replaced with OMG why did I just eat that?
Well, like I said I had the privilege of being around some pretty amazing people in their own right. But, one thing that resonated with all of them is the thought food was bad. Let me explain, they seem to think that they have to just get past this season for their is no way they can stay of a diet through all the parties!! Well, you know they are RIGHT!!! With everything but the kitchen sink being thrown at you during this season it is impossible for anyone to stay on a DIET!!!
With that said this is where I come in and shed some light on how living life through the holidays is not only possible but so much fun!! The one thought that all of us has to get through our heads...and believe me I fall into this category..is we have to stop putting ourselves in a box!! What I mean is when we only look at what we cannot eat and not what we can eat then we put ourselves in a box. What happens when we cage an animal they become crazy and obsessive on getting out of that cage/box. That is the same for us when we constantly look at what we cannot eat or what we cannot do then all we see is the box closing in around us and we lose control of ourselves and of the situation. Does this sound familiar?
We become so obsessive on the do not's that we just give up. And that my friends is in the form of I will wait until after December to begin eating right. I cannot tell how many times I have heard that very statement in this short weekend. I am here to tell u if you look at eating during this season or any season in a way that gives you freedom then and only then can we make it through any season, holiday, event, birthday, football game, etc. the list goes on and on and on. If we look at what we can eat rather than what we can not eat I believe that we can keep ourselves from obsessing about what is missing in our lives.
I know what you are thinking right now that is easier said then done. Well, then I would tell you, you are right!! It is easier said than done. But, things that are worth having are worth going through the growing pains of making a new change in our lives. But if you think about it what is the difference between starting something with the wrong mindset only to fail and feel horrible for the next 11 months or starting something with the right mindset with a lot of hard work to have the best year of your life!!! The thing is they both require hard work to achieve but the difference is the latter produces a healthier you...inside and out. You know I always turn to my Jesus for guidance. His words are so full of amazing knowledge for us today...I love it!!! It says in the Bible where you put your treasures is where your heart is at. Do not quote me on that just paraphrasing. But isn't that so true. Where we put our energy at and in is where are hearts are. Again, another way to see the truth behind what he is saying.:o) So, my friends where are your treasures going to be this up coming year? We can find it within ourselves to make a positive change one day at a time, one moment at a time, one event at a time, one meal at a time. It is so doable!!! All you have to do is DO!!!
And if you think you fall then dust yourself off and try again the very next meal. Yes, that is what I said the very next meal don't wait until tomorrow to fix yourself just get back on track the next meal!!! That way you don't fall into the oh well I messed up anyways might as well just start again next week.. Lies my friends!!! No not listen to that way of thinking!!! It doesn't have to be that way!! Just because you didn't follow what ever eating plan your on isn't the end of the world. Like I said above just begin again the very next meal!!!
So, my friends remember to look outside the box instead of living inside the box!!! There is so much more to life than the can't dos or can't haves. Always remember there is a whole menu of good foods and a whole menu of good living that we can do to make ourselves and our loved ones and the people around us healthier and happier!! Just a little bit of encouragement as you head into this next week!! Be blessed my friends!! Until my next post!! Always remember be fit, have fun, and stay focused(food)!! :o)
Well, like I said I had the privilege of being around some pretty amazing people in their own right. But, one thing that resonated with all of them is the thought food was bad. Let me explain, they seem to think that they have to just get past this season for their is no way they can stay of a diet through all the parties!! Well, you know they are RIGHT!!! With everything but the kitchen sink being thrown at you during this season it is impossible for anyone to stay on a DIET!!!
With that said this is where I come in and shed some light on how living life through the holidays is not only possible but so much fun!! The one thought that all of us has to get through our heads...and believe me I fall into this category..is we have to stop putting ourselves in a box!! What I mean is when we only look at what we cannot eat and not what we can eat then we put ourselves in a box. What happens when we cage an animal they become crazy and obsessive on getting out of that cage/box. That is the same for us when we constantly look at what we cannot eat or what we cannot do then all we see is the box closing in around us and we lose control of ourselves and of the situation. Does this sound familiar?
We become so obsessive on the do not's that we just give up. And that my friends is in the form of I will wait until after December to begin eating right. I cannot tell how many times I have heard that very statement in this short weekend. I am here to tell u if you look at eating during this season or any season in a way that gives you freedom then and only then can we make it through any season, holiday, event, birthday, football game, etc. the list goes on and on and on. If we look at what we can eat rather than what we can not eat I believe that we can keep ourselves from obsessing about what is missing in our lives.
I know what you are thinking right now that is easier said then done. Well, then I would tell you, you are right!! It is easier said than done. But, things that are worth having are worth going through the growing pains of making a new change in our lives. But if you think about it what is the difference between starting something with the wrong mindset only to fail and feel horrible for the next 11 months or starting something with the right mindset with a lot of hard work to have the best year of your life!!! The thing is they both require hard work to achieve but the difference is the latter produces a healthier you...inside and out. You know I always turn to my Jesus for guidance. His words are so full of amazing knowledge for us today...I love it!!! It says in the Bible where you put your treasures is where your heart is at. Do not quote me on that just paraphrasing. But isn't that so true. Where we put our energy at and in is where are hearts are. Again, another way to see the truth behind what he is saying.:o) So, my friends where are your treasures going to be this up coming year? We can find it within ourselves to make a positive change one day at a time, one moment at a time, one event at a time, one meal at a time. It is so doable!!! All you have to do is DO!!!
And if you think you fall then dust yourself off and try again the very next meal. Yes, that is what I said the very next meal don't wait until tomorrow to fix yourself just get back on track the next meal!!! That way you don't fall into the oh well I messed up anyways might as well just start again next week.. Lies my friends!!! No not listen to that way of thinking!!! It doesn't have to be that way!! Just because you didn't follow what ever eating plan your on isn't the end of the world. Like I said above just begin again the very next meal!!!
So, my friends remember to look outside the box instead of living inside the box!!! There is so much more to life than the can't dos or can't haves. Always remember there is a whole menu of good foods and a whole menu of good living that we can do to make ourselves and our loved ones and the people around us healthier and happier!! Just a little bit of encouragement as you head into this next week!! Be blessed my friends!! Until my next post!! Always remember be fit, have fun, and stay focused(food)!! :o)
Friday, December 10, 2010
What's on the menu today?
Good morning everyone!! What's on the menu today? Well for me today is full of healthy proteins, g-fats, and sweet sweet fruits and yummy veggies!! And tonight is going to be a healthy dinner with a glass of wine!! woo hoo!!
See, for me, because I have chosen to make the way I eat a lifestyle, I pick which way I want to go with my extra calorie intake. Because I like wine, I know that for me to enjoy that wine and not have it bring my metabolism to a halt I have to make a choice between something extra bad yummy or wine. And tonight I choose wine. It doesn't happen that way too often for I just don't drink to often but I love the taste of wine. In the past I have felt that my calories will best suit me in the form of ice cream or pizza. But, right now in this point in my life I choose wine. The choice is yours too my friends. I love knowing that I can choose to keep my insides and out running and looking great!!! The choice is yours too!! So, how are you going to choose this holiday season? Below is a wonderful Christmas eve morning or Christmas day breakfast that the whole family will love and not send any of you into a Christmas day coma!! Enjoy:O)
Blueberry cream French toast casserole
1 loaf flax bran bread,or other whole grain cut into; cubes
1 (8-oz.) low fat or fat free cottage cheese, whipped
1 1/2 C. fresh blueberries, or berry mix tossed lightly with whole wheat flour
cinnamon
10 large egg whites
1 1/2 C. skim milk
3/4 C. brown rice maple syrup
5 Tb smart balance butter, melted
1 tsp virgin coconut oil
Directions
Coat a 13x9x2-inch baking dish with nonstick cooking spray. Layer one half of bread cubes in baking dish. Spread cottage cheese in dollops and scatter over bread. Layer blueberries over cottage cheese. Cover blueberries with remaining bread. Sprinkle generously with cinnamon. Mix remaining ingredients and pour over bread; press bread with spatula to help soak up mixture. Cover and refrigerate overnight. Bake at 350 degrees for 45 to 50 minutes. Make sure you play with the ingredients to make it your own!!!
Serves 8.
See, for me, because I have chosen to make the way I eat a lifestyle, I pick which way I want to go with my extra calorie intake. Because I like wine, I know that for me to enjoy that wine and not have it bring my metabolism to a halt I have to make a choice between something extra bad yummy or wine. And tonight I choose wine. It doesn't happen that way too often for I just don't drink to often but I love the taste of wine. In the past I have felt that my calories will best suit me in the form of ice cream or pizza. But, right now in this point in my life I choose wine. The choice is yours too my friends. I love knowing that I can choose to keep my insides and out running and looking great!!! The choice is yours too!! So, how are you going to choose this holiday season? Below is a wonderful Christmas eve morning or Christmas day breakfast that the whole family will love and not send any of you into a Christmas day coma!! Enjoy:O)
Blueberry cream French toast casserole
1 loaf flax bran bread,or other whole grain cut into; cubes
1 (8-oz.) low fat or fat free cottage cheese, whipped
1 1/2 C. fresh blueberries, or berry mix tossed lightly with whole wheat flour
cinnamon
10 large egg whites
1 1/2 C. skim milk
3/4 C. brown rice maple syrup
5 Tb smart balance butter, melted
1 tsp virgin coconut oil
Directions
Coat a 13x9x2-inch baking dish with nonstick cooking spray. Layer one half of bread cubes in baking dish. Spread cottage cheese in dollops and scatter over bread. Layer blueberries over cottage cheese. Cover blueberries with remaining bread. Sprinkle generously with cinnamon. Mix remaining ingredients and pour over bread; press bread with spatula to help soak up mixture. Cover and refrigerate overnight. Bake at 350 degrees for 45 to 50 minutes. Make sure you play with the ingredients to make it your own!!!
Serves 8.
Thursday, December 9, 2010
Tis the season:o)
Is it me or does anyone else seem to lose sight of what is most important doing the Christmas season? It is so easy to lose focus on what’s most important to us!! We seem to think that once the season in upon us we have to make this incredibly long unobtainable list of things to do. Everyone is so overwhelmed with buying that perfect presents, or what to make for that perfect holiday meal(which is important), or what is the weather going to be like on that day, I think you see the picture I am painting here!!
Although, these things have there place in our world of Christmas festivities they should not take the place of what truly matters. And that my friend is the Spirit of Christmas...and for me that is celebrating the birth of Jesus Christ and sharing that intimate moment with the people all around me. All the festivities are a culmination of what we should be celebrating. Which is life and love!!! Always remember and this is for me too. Remember the reason for the season!! Sometime during our list of to do's, do something for someone in need? Reach out to those who other wise would not have a place to eat on Christmas day, or how about giving of our time to hand out presents to families that are less fortunate sponsored by your local church....most churches have a time where they deliver presents to those less fortunate. This is the best way we can show our children what is truly important about this time of year.
It doesn't have to be a big event. It could be a plate of homemade cookies wrapped in cellophane with a ribbon on it to give to our neighbors. Or, how about we just read the Christmas story to our precious children at night by the tree. All these things matter and don't have to be on some list. The skies the limits on how we can give of our time!! Whether it be to others or to the one's in our lives. We just need to think past the list. It will make our Christmas season a more meaningful and less stressful season for us and for our loved ones. Tis the season to be joyful and giving.....not just with gifts but with our hearts.
Sometimes I just get side tracked when I have a thought. All of that to say,Let's enjoy our families and friends and remember the reason we celebrate this time of year!! Be Blessed my friends!!!
Although, these things have there place in our world of Christmas festivities they should not take the place of what truly matters. And that my friend is the Spirit of Christmas...and for me that is celebrating the birth of Jesus Christ and sharing that intimate moment with the people all around me. All the festivities are a culmination of what we should be celebrating. Which is life and love!!! Always remember and this is for me too. Remember the reason for the season!! Sometime during our list of to do's, do something for someone in need? Reach out to those who other wise would not have a place to eat on Christmas day, or how about giving of our time to hand out presents to families that are less fortunate sponsored by your local church....most churches have a time where they deliver presents to those less fortunate. This is the best way we can show our children what is truly important about this time of year.
It doesn't have to be a big event. It could be a plate of homemade cookies wrapped in cellophane with a ribbon on it to give to our neighbors. Or, how about we just read the Christmas story to our precious children at night by the tree. All these things matter and don't have to be on some list. The skies the limits on how we can give of our time!! Whether it be to others or to the one's in our lives. We just need to think past the list. It will make our Christmas season a more meaningful and less stressful season for us and for our loved ones. Tis the season to be joyful and giving.....not just with gifts but with our hearts.
Sometimes I just get side tracked when I have a thought. All of that to say,Let's enjoy our families and friends and remember the reason we celebrate this time of year!! Be Blessed my friends!!!
OK...prep and execution
Ok. Today is the day we put things together!! Ready set gooooooooooooooo!!! LOL Got to have a little fun! But seriously. How many of us have set our minds in gear only to be side swiped by OMG I do not think I can do this!! This is to hard! What am I doing? This isn't going to work!! We all have had those pesky thoughts!! But, let me tell u they are lies just lies to try and keep you from reaching your ultimate goal....optimum health and happiness. Here are a few idea's for meals that I use to keep me on track.
Remember, concentrate on one Macro-nutrient to work around(meaning proteins, carbs, and fats....macos). I work around proteins. I find that it is easier to create a meal in harmony if I know what protein I am using. Example: Let's say I make a making a big batch of ground turkey or chicken. For the rest of the week I use that meat to make meals. So, let us put a meal together so u can being to see how easy it is to create healthful and non mundane meals.
3 oz Ground meat
1/4 cup brown rice, whole grain couscous, Quinoa,tabbouleh etc
3/4 cup green beans, or 10 asparagus, or 1/2 cup of fresh spinach....the skies the limits!!!
1 tbsp olive oil and sea salt
what I do is mix together and eat!!! Easy breezy lemon squeezy!!
You can take some of these ingredients but change a few things to make something different.
3 oz Ground meat
1/4 cup tabbouleh
1/2 cup cucumbers
1/4 cup tomatoes
1/8 cup mild onions
handful of cilantro or mint
season with sea salt and 1 tbsp olive oil mix and enjoy!! This one is one of my families favs!!
See a trend happening here. Same meat to different meals.
3 oz Ground meat
a pinch of low fat Mexican cheese
tbsp salsa
lettuce
tomato
1 whole grain flour tortilla or corn tortilla
I think u get the picture.:O) One meat three different meals. All well rounded nutritionally sound meals. The funny thing is you are reading this and saying wow I can do that!! I know! Isn't it cool to see that what once look like an impossible task is only a few ideas away from your own inspired meals. Because that is what happens. You get ideas from someone and you turn it in to your own.
That is just one protein. Just think if you made two proteins in bulk. Say like a bunch of chicken breast and ground meat. The harmony making meals are endless with those two proteins!!
Let me give you one more meal idea with chicken breast.
2 to 3 strips of chicken tenderloin
2 Nonfat gluten free johnny cakes
2 tbsp of brown rice syrup( I know it sounds nasty but really good. Made with real maple)(You can get it at any store)
The johnny cakes are a take off of an old old recipe of my Grandfather's!! I grew up with these but back then they were not has healthful as I have made them!!LOL But just as good! When I eat them it still brings me back to a great time in my life!!! The sweet, savoriness from both the chicken,johnny cake and syrup mixed together is heaven!! And it is Carb conscious and gluten free for those who have to watch what they eat.
I had my daughter(6)try them last night and she absolutely loved them. At first she looked at me like I was crazy. She had the look like Mommy why are you eating chicken on top of what looks like pancakes and then putting syrup on it. I was like try it and she did and her little face lite up like OMG these are so good!! It is also a take off of chicken and waffles, which is a southern favorite!! Except the chicken I had last night was not fried but I got something for that too!!
I don't want to over load you with to much information. So I will end it here with these ideas!!! So if u want the recipe for the Johnny cakes just let me know and I will be happy to get that to you. I have although put it on my twitter for all to see. But if you do not follow that just comment on this and I will get that information to you!! The Johnny cake recipe is a recipe that I came up with out of boredom...yes even I get bored with the foods I make. And when that happens BAM these type of recipes are born!! LOL TOO FUNNY.
So much good eating to be had and a lifetime to figure it all out!! One day at a time!! One exciting meal at a time!!
Alright my friends!! Have a great day and remember....be fit, have fun, and stay focused on living the best life you can!! Be blessed my friends!!
Remember, concentrate on one Macro-nutrient to work around(meaning proteins, carbs, and fats....macos). I work around proteins. I find that it is easier to create a meal in harmony if I know what protein I am using. Example: Let's say I make a making a big batch of ground turkey or chicken. For the rest of the week I use that meat to make meals. So, let us put a meal together so u can being to see how easy it is to create healthful and non mundane meals.
3 oz Ground meat
1/4 cup brown rice, whole grain couscous, Quinoa,tabbouleh etc
3/4 cup green beans, or 10 asparagus, or 1/2 cup of fresh spinach....the skies the limits!!!
1 tbsp olive oil and sea salt
what I do is mix together and eat!!! Easy breezy lemon squeezy!!
You can take some of these ingredients but change a few things to make something different.
3 oz Ground meat
1/4 cup tabbouleh
1/2 cup cucumbers
1/4 cup tomatoes
1/8 cup mild onions
handful of cilantro or mint
season with sea salt and 1 tbsp olive oil mix and enjoy!! This one is one of my families favs!!
See a trend happening here. Same meat to different meals.
3 oz Ground meat
a pinch of low fat Mexican cheese
tbsp salsa
lettuce
tomato
1 whole grain flour tortilla or corn tortilla
I think u get the picture.:O) One meat three different meals. All well rounded nutritionally sound meals. The funny thing is you are reading this and saying wow I can do that!! I know! Isn't it cool to see that what once look like an impossible task is only a few ideas away from your own inspired meals. Because that is what happens. You get ideas from someone and you turn it in to your own.
That is just one protein. Just think if you made two proteins in bulk. Say like a bunch of chicken breast and ground meat. The harmony making meals are endless with those two proteins!!
Let me give you one more meal idea with chicken breast.
2 to 3 strips of chicken tenderloin
2 Nonfat gluten free johnny cakes
2 tbsp of brown rice syrup( I know it sounds nasty but really good. Made with real maple)(You can get it at any store)
The johnny cakes are a take off of an old old recipe of my Grandfather's!! I grew up with these but back then they were not has healthful as I have made them!!LOL But just as good! When I eat them it still brings me back to a great time in my life!!! The sweet, savoriness from both the chicken,johnny cake and syrup mixed together is heaven!! And it is Carb conscious and gluten free for those who have to watch what they eat.
I had my daughter(6)try them last night and she absolutely loved them. At first she looked at me like I was crazy. She had the look like Mommy why are you eating chicken on top of what looks like pancakes and then putting syrup on it. I was like try it and she did and her little face lite up like OMG these are so good!! It is also a take off of chicken and waffles, which is a southern favorite!! Except the chicken I had last night was not fried but I got something for that too!!
I don't want to over load you with to much information. So I will end it here with these ideas!!! So if u want the recipe for the Johnny cakes just let me know and I will be happy to get that to you. I have although put it on my twitter for all to see. But if you do not follow that just comment on this and I will get that information to you!! The Johnny cake recipe is a recipe that I came up with out of boredom...yes even I get bored with the foods I make. And when that happens BAM these type of recipes are born!! LOL TOO FUNNY.
So much good eating to be had and a lifetime to figure it all out!! One day at a time!! One exciting meal at a time!!
Alright my friends!! Have a great day and remember....be fit, have fun, and stay focused on living the best life you can!! Be blessed my friends!!
Wednesday, December 8, 2010
Hmmm....what's on the menus today?
Good morning My Friends!!!
Isn't it funny how in our society today we like to inform everybody of everything. But r we really listening to each other? I started this blog about a year ago just to chronicle my journey to the stage but have come to find out it is so much more than that. I want this blog to be about my up's and down's and good times and bad!! I want people to see how real I am as a person and because of that realness u as the the reader can look at this and say I too can achieve my dreams/goals just like her!!! I want this blog to show all the in's and out's of a healthful, happy, and focused lifestyle. It is so achievable all u have to do is DO!!!
I think it is so interesting how we can put so much energy into making excuses about how we cannot stay on track or how tired we are or how we are in a hurry that we made bad decisions. All of these problems can be solved if we only have a plan!! That is the beginning of end...a plan!!! So, How do we come up with a plan when all we have are excuses and regret u say? Well, The first thing is we have to make up our mind that we are so fed up with being fed up! I have been their myself and know the lows of being their time and time again. It is not a fun place to be, it is actually tiring being in that place over and over again. But, dont fret!!!.... cause the answer is right in front of you. All it is a little bit of time and consistency at the right time to make your plan work!!
SO, Lets begin!!
Let's take one day out of the weekend preferably Saturday or Sunday. On this day your objective is plan, prep, and execute!! Plan~ Select a menus that u would want to eat for the week. Look in Magazines for meal ideas--Clean eating Magazine is a GREAT resource!! I use it myself. Once u have your ideas go to store and buy essentials that you will need to make well rounded meals. It is actually fun putting food together that u will eat...did u hear that one--food that u will like and eat!!! Don't make it a drudgery to eat healthful. Try mixing it up a bit with what you eat. Try things that you would never put together. You will be surprised at how good certain foods are when put together and how much energy it gives you!! I like to say my body sings when I eat healthful!! LOL Prep~Prep time is crucial!! This is the time when we get all our ingredients and put our mindset on what we are going to do for the next few hours!! Like I said make it fun!! For me right now I put on Harry Connick JR Christmas!! So much fun to listen to and makes cooking a blast!! Whatever music you like it makes everything fun!! Now, once prep is over it is time to execute your plan!!! Make your food in bulk like the proteins so you can build off of that for the week. If you have your Protein set everything else is easy!! Example of meal: I Like egg whites in the morning so I make egg whites with veggies if have if not then just egg whites with whole grain toast and some black grapes!! Simple easy and yummy to me that is!! Make a breakfast that fits your lifestyle. If egg whites just dont do it for you then try adding a yolk. Or if eggs don't do it for you period then opt for something else in its place like protein pancakes with egg whites in it so you don't have to taste the egg or french toast--these things can be made ahead of time!! All I am saying is it is so doable and this lifestyle is so at your finger tips!! All u have to do is DO!! I love to see others achieve what I have achieved when it comes to food!! I love to cook but I also love the way my body feels when I cook and plan my meals the right way for my body to SING!!! Tomorrow I am going to have some meal Ideas for you to see what I am talking about when it comes to PREP and EXECUTION. I know it can be scary at first but once u get past that part it is as my girls would say...easy breezy lemon squeezy!! So silly!! I love it!! Well until tomorrow!! Be Blessed my friends!!!
Isn't it funny how in our society today we like to inform everybody of everything. But r we really listening to each other? I started this blog about a year ago just to chronicle my journey to the stage but have come to find out it is so much more than that. I want this blog to be about my up's and down's and good times and bad!! I want people to see how real I am as a person and because of that realness u as the the reader can look at this and say I too can achieve my dreams/goals just like her!!! I want this blog to show all the in's and out's of a healthful, happy, and focused lifestyle. It is so achievable all u have to do is DO!!!
I think it is so interesting how we can put so much energy into making excuses about how we cannot stay on track or how tired we are or how we are in a hurry that we made bad decisions. All of these problems can be solved if we only have a plan!! That is the beginning of end...a plan!!! So, How do we come up with a plan when all we have are excuses and regret u say? Well, The first thing is we have to make up our mind that we are so fed up with being fed up! I have been their myself and know the lows of being their time and time again. It is not a fun place to be, it is actually tiring being in that place over and over again. But, dont fret!!!.... cause the answer is right in front of you. All it is a little bit of time and consistency at the right time to make your plan work!!
SO, Lets begin!!
Let's take one day out of the weekend preferably Saturday or Sunday. On this day your objective is plan, prep, and execute!! Plan~ Select a menus that u would want to eat for the week. Look in Magazines for meal ideas--Clean eating Magazine is a GREAT resource!! I use it myself. Once u have your ideas go to store and buy essentials that you will need to make well rounded meals. It is actually fun putting food together that u will eat...did u hear that one--food that u will like and eat!!! Don't make it a drudgery to eat healthful. Try mixing it up a bit with what you eat. Try things that you would never put together. You will be surprised at how good certain foods are when put together and how much energy it gives you!! I like to say my body sings when I eat healthful!! LOL Prep~Prep time is crucial!! This is the time when we get all our ingredients and put our mindset on what we are going to do for the next few hours!! Like I said make it fun!! For me right now I put on Harry Connick JR Christmas!! So much fun to listen to and makes cooking a blast!! Whatever music you like it makes everything fun!! Now, once prep is over it is time to execute your plan!!! Make your food in bulk like the proteins so you can build off of that for the week. If you have your Protein set everything else is easy!! Example of meal: I Like egg whites in the morning so I make egg whites with veggies if have if not then just egg whites with whole grain toast and some black grapes!! Simple easy and yummy to me that is!! Make a breakfast that fits your lifestyle. If egg whites just dont do it for you then try adding a yolk. Or if eggs don't do it for you period then opt for something else in its place like protein pancakes with egg whites in it so you don't have to taste the egg or french toast--these things can be made ahead of time!! All I am saying is it is so doable and this lifestyle is so at your finger tips!! All u have to do is DO!! I love to see others achieve what I have achieved when it comes to food!! I love to cook but I also love the way my body feels when I cook and plan my meals the right way for my body to SING!!! Tomorrow I am going to have some meal Ideas for you to see what I am talking about when it comes to PREP and EXECUTION. I know it can be scary at first but once u get past that part it is as my girls would say...easy breezy lemon squeezy!! So silly!! I love it!! Well until tomorrow!! Be Blessed my friends!!!
Tuesday, December 7, 2010
Nothing's gonna bring me down!!!
I heard this today from one of my besties!! She is truly an amazing person and such an inspiration to all. And as I read her text all I could think about was that is it!! This is what new beginnings are all about. Shake off the unmet goals of 2010 and blaze forward into 2011 with determination and focus!!! I feel like I can accomplish anything!! Today, let us set our goals and make them a reality!! A goal is a dream with a deadline!! We can do this together one day, one meal, one workout, one obstacle, one event, one hour at a time. We can do all things through Christ who gives us strength!!Phil 4:13 Even if God is not your center whatever it is take that energy and use it for good with in your self and others!!! We can make 2011 a positive start to the rest of our lives. Who is in this with me!! Be blessed my friends!!!!
Friday, July 30, 2010
Doing something different
So, I went to Big Sur with the fam today. It was unbelievably beautiful and what I needed!! We were at Julia pfieffer park. The trails and waterfall was magical. The longer trail was like out of Lord of the Rings! Truly breath taking. It so put everything in perspective from yesterday. Thank u Lord for such an amazing time in your house(nature). Still need to train though. Back to the grind!! Focus grasshopper. Must do legs!!!!! woohoo!! Love doing legs!! Later gator!!
Thursday, July 29, 2010
Day in and Day out
Well, It has been a while since I have posted anything. Too Long. I am getting ready to end my building phase and enter my show prep phase. I am so ready to start this process. My eye is on the figure America stage prize!!! I want this so bad I can taste it!!! It has really been a long hard growing year. All I can say is day in and day out. It is a daily process and sometimes I just want to throw in the towel. It gets so hard when things get in the way of progress. It is so frustrating!! But I must dust myself off and give my problems and emotions to God. When I do that I know I don't have to worry about anything cause through the pain and obstacles of show prep when i give it over to God all I have to do is concentrate on what is in front of me. The hard part is not feeling sorry for myself and letting the storms of life get to me. As I am writing this I am getting so upset at the fact that I would let situations dictate my goal/dream. I will not let this happen!!! I am glad I got that off my chest. I feel better already. Have a great night.:O)
Monday, June 21, 2010
A day of listening to my body
Hi there!!! Had a great weekend of training and fun with my family!! We had such a great time yesterday at the US Open!! So cool seeing all the great golfers in person. Pebble Beach is so breathtaking!! Anyways, We had such a intense leg workout(ouch!!) That I am going to do just cardio today!! I must listen to my body. And whether I like it or not I must tone down today and just do cardio!! I hate it when my body says slow down. but I know that I will make bigger gains if I listen. If I could help people understand the importance of listening to there bodies it would make my job easy and my heart happier!! The most frustrating thing to anyone is to have momentum on your side only to be side swiped by injury. All because they did not listen to there bodies. The funny and frustrating thing is if they would have listened to body it would only have been a day or two. But because they felt they needed to suck it up and push thru they injured themselves which means a week or two off instead of 1 or 2 days off. That is so frustrating as a trainer and competitor to see this happen not only to ourselves but to others. Well, I am off to do cardio then to the Monterey bay aquarium!! Then to pool!! I love living here.
Thursday, June 17, 2010
I am a CHAMPION!!!
http://www.speedyshare.com/files/22835055/I_am_a_champion_-_the_greatest_speech_ever_ENG_SUB_.mp3
Someone posted this on FB today. It spoke to me like no other!!! I will use this through my journey to the stage!! I dedicate this to all of my friends, family, and team members!!! WE ARE CHAMPIONS!!!!!
Someone posted this on FB today. It spoke to me like no other!!! I will use this through my journey to the stage!! I dedicate this to all of my friends, family, and team members!!! WE ARE CHAMPIONS!!!!!
Long Day:O)
Well, today is going to be a long day. I am watching the World Cup right now and am getting inspired to hit the gym and gymnastics training hard today!!! All three of us myself, elaynna, and ella have gymnastics today!! Ella has it for 3 hrs, elaynna has it for 1 1/2 hrs and I have it for 2. Whew! Like I said long day. I have heavy upper body today too. I am going to be a hurting tonight!!!LOL Bring it on thought!! It is the making of a champion!! Yeah baby!!! Lets do this!!! later
Wednesday, June 16, 2010
a new day!!
well, I am ready to take on a new day!! I am loving the consistency that I am allowing myself to enter into. It keeps me calm and focused. It is funny when I am not eating right or working out consistently that my body and mental state lets me know. I feel off balanced. It is like when I miss a day with time with God I feel it all day. I feel like I am not equipped to take on the day. I always parallel my walk with God and my journey to the fitness stage!!! There are a lot of ups and downs but with consistency and focus and accountability, I am balanced in mind, body and most of all spirit. Ready to make today count!!! 21.5 weeks till show!!! must stay the course.
Tuesday, June 15, 2010
21.5 weeks until Fitness America
Hi, It has been quite a while since I have written anything. Well, a lot has happened since I wrote last. If you are wondering why the blog name changed it is because a few days after I got back from fitness Atlantic I lost my baby. It has been unbelievably these last few months. It is still hard for me to put into words what my heart goes through. I feel like I am in a dream and I am going to wake up soon and find that I am still pregnant. But, for the most part I am in a better place. I am also in Monterey California!!! Huge change!! We have been living in Fayetteville NC for the past 7 years so the West Coast is definitely different. We are still living in a hotel until the 24. It has been interesting. I cant wait to have my bed back!!! I also want an oven to cook in!! I am thankful for the kitchenette that I have to use for as a fitness competitor/model it is a necessity!! I am so thankful for the family my God has blessed me with!! He has truly blessed me with wonderful health and a strong mind. Even though I am not stable yet I am still in competition mode. Not easy when everything is upside down. But I will make it work. I am very hopeful for the upcoming months and will keep u up to date on all that happens this competition season!! Until next time.....:O)
Monday, April 12, 2010
Journey 4-12-10
It is down to the wire!!! The week of show!! Well, for me it is the week of photo shoots!! This past weekend and part of this week has probably been the hardest. I thought other weeks where hard but this one is mentally the hardest. My emotions are going crazy!! I am so excited for my training partner/one of my bestest friends and fellow savage sister Angela Sweet!! We have been thru so much with this season and worked so hard!! She is going to do amazing on stage!! I see where she is and I so want to be there but that is not where God wants me to be!!:O) He wants me to be patient thru this new journey. I am so excited for myself and my family for our new addition. I just really wanted to finish what I started. Oh when this wonderful blessing is born it is so on!!!:O) I am so excited about this week. It is a culmination of 13 weeks of hard work!! I want to enjoy every minute of it. I just cant let my emotions get in the way. My workouts have been so different since finding out I am pregnant and having a bit of a scare. I believe that all life's circumstances just makes us stronger....besides it makes for a juicer story....as my good friend Bev told me.LOL I am so tired right now for I have been up since 430 this morning!! Day full of workouts(two a day still) and training my wonderful Clients. Now it is time for me to go to bed!! Have a busy day full of bootcamp training(I love kicking some booty), hair, nails, and complete my shopping, and finish cooking for trip!! Wow, so much to do! Now I am really going to go to bed!:O)
Journey of a Fitness Model/competitior and Mommy to be....again!!LOL
3-19-10
Found out I was pregnant. I am 4 weeks away from my first Figure Competition. My mind is so full of emotions. I really do know how to feel right now. I am 4 weeks away from a competition I put all my heart and soul into. It is really hard to wrap my mind around all of this. It is funny cause I chose a path that God has for me but he is directing me in a side path right now. I want to continue to be a light for all around me. I want this pregnancy to be a wonderful journey of self revelation. I have learned so much thru my figure process. It has been such a character builder then to add this to the mix….whew!! God is amazing and thinks that we need to have another Baby. The thought scares me. Have to start all over again. But He would not give me more than I can handle. The more I release this to God the more excited I become. A baby!! Wow!! Cant believe it!! Elaynna and Ella are going to have a baby brother!! So exciting and scary at the same time.
3-20-10
This day was a very emotional day!! I went to gym to workout and everyone was coming up to me and asking about the competition. I could feel their energy. I was so overwhelmed. Other competitors would come up to me too and comment on how amazing I look. All I wanted to do was break down and cry everytime someone would come up to me. This is so hard. I am so scared. I want to finish what I started so bad. I want to be on that stage so bad. My heart hurts right now. I am having such a hard time with this. God, Please help me.
3-29-10
Wow! Is all I can say! I have had a wonderful week in Tampa Fl with my family!! It was such a great and needed time. I am still trying to process this new information. Wow, Pregnant. I still cant believe it. I don’t feel or look pregnant. Which is silly cause I just found out 7 days ago I was pregnant. Well, my reality is changing!!! What a ride. I am so glad God is in control. My emotions are so all over the place right now. I want to be one way so bad but just cant get to that way yet. I am hoping it will come soon. I want to be so happy but I just cant yet. I just don’t understand. I am praying and asking God to guide me and help me understand my feelings. I want to be where I am suppose to be. I just don’t know what that is. I am just going to give it all over to God for that is all I can do. Because trying to figure this out on my own is not only exhausting but frustrating. I keep coming back to if only. I want to get past this feeling so bad. Please Lord help me get past this feeling of what if!! I so want to embrace the blessing and gift you have given us. I pray blessings over Caleb. I pray eyes that see, brain that understands, voice that spreaks, hands and feet that work, orgins that work, body that works, bones and blood vessels that work. I pray for a 100% in mind and body. I pray for him to sleep thru the night. I pray no kaliky. I pray for sweet spirt. I pray for a kind hearted boy. I also pray for a son that melts my heart. I pray all of this over my baby in Jesus name. I pray that he is a blessing and a joy for us all. Thank you Jesus for letting me love on you and letting me get all this off my chest and my heart. I love you Lord. Well, back to work to day!! It was awesome!! I told everyone and everyone was so excited!! I had a great day at work and an awesome workout with Angie. My food is on point and I am waiting for an answer from Andi about maybe doing the bikini instead of figure/ Cross fingers we will see.:O)
4-2-10
Well, It has been awhile since I have written and a lot has happened since my last post. I am not doing the show and am just doing the photo shoot. Andi helped me see the bigger picture. I am at total peace with my decision. I have been working hard none the less for this photo shoot. My new saying is it is about consistency that makes the difference. It has been such a hard road but I am once again giving into the process of my new reality. I am loving this!! As I progress with this pregnancy I want to show that it is possible to stay fit and fabulous during pregnancy!! You don’t have to give in to the old cliché of I am eating for two. You can be healthy for you and your baby and still maintain a great shape during pregnancy. I want to show people that it is not the end of the road once you find out you are pregnant even if you find out during show prep…like me. My day started out like every other day. This is my journey. This is my lifestyle. This new path is a testimony of what I live during show prep. Disicpline and consistency is key!! Day in and Day out is what I always say!!! Well, That is all for now!!
4/05/10
Well, Another day closer to the Atlantic!! Still hitting it hard at the gym. Well, as hard as I can hit it while being safe for me and my baby. It is amazing how different this pregnancy is than the last two. Now mind you my last was 6 years ago and the first was 11 so it has been awhile. But one thing I do remember is I was not just morning sick with the first two but all day long sick...can you say NIGHTMARE!!!!LOL This time I have been so full of life and energy that I forget that I am pregnant. Everyone around me thinks it is attributed to my current state of conditioning. Whatever it is I am loving it!! Although I do get tired. I am full of energy than bam extremely tired. I think I will take being tired over all day sickness any day!!LOL As the days go on I am amazed at the amount of love and support I have gotten since finding out that I was pregnant. Everyone new how hard I was working towards that figure stage. It is awesome to know that people/genuine people truly have my back. I am blessed with the best people/champions surrounding me!! They motivate me to stay the course no matter what life throws at me. Thank you guys for always being their for me!!!!
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