INSPIRE.MOTIVATE.EAT.REPEAT

This past weekend I attended my good friend’s graduation. I realized that he is more awesome than I originally thought. He received a Master’s degree as well as his JD while picking up several awards along the way. I traveled back home feeling inspired.  I am inspired to devote the same amount of passion towards my goals as he has in his. People always say to surround yourself with people that force you to be better.  Since undergrad I have been blessed to see my friends graduate from Pharmacy school, Nursing school, Medical School, Law school and Master’s programs. I am looking forward to seeing friends graduate with their MBA and PhD.  I would say that my friends have inspired me to never settle. If there is something you want in life, go for it and be willing to devote your all to it. Dedication and hard work are the keys to success. To all my friends reading this, you have all inspired me to reach higher heights. Now enough with the mushy stuff…..

I said all that to get you thinking. Who has been an inspiration to you? What inspired you to make changes in your life? 

Challenge: Take time this week to think about who/what has made the biggest influence in your life. If you are able to contact that person, call/text/email/fb and let them know just how much you appreciate them. 

Status Update:

I have had quite a bit going on this month. Good stuff -  I finished my first semester of grad school with a B, I was able to spend the past weekend with friends that I have not seen in a while, and I will be spending next weekend with a good friend for her bday. Bad Stuff- I have encountered multiple setbacks in my exercise programs. I think the good stuff pretty much speaks for itself, but I will elaborate on the bad stuff for a second. 

I have been going about the same routine for quite a while now. I workout 4-5 days a week, and I continue to eat clean although I have had more cheat days than usual. That’s mostly due to the cake binge I have been on. For some reason, the month of May brought a “let them eat cake” bug with it. Carrot cake, Red Velvet Cake, German Chocolate Cake…you name it, I have either had it or thought about devouring it. My usual dependable self control has apparently taken a vacation and the backup has stepped in.  The backup’s sole purpose in life is to not screw up. My backup is apparently like the Chicago Bears O-line….the sugar cravings are rushing and my self control just gave it a clear lane to attack. To give it a little credit, I haven’t gained any weight this month so I guess it did serve its “don’t screw up” purpose but I think that is due to my defense (cardio) stepping up. My sugar craving did not cause me to gain weight, but it didn’t do anything to help me reach my goal of having abs this summer. 

I have read several articles in magazines from fitness competitors and models saying how their family and friends were not always supportive of their goals. I always wondered how that was possible. I thought those close to you would be your cheerleading section at the competition or photo shoot. I thought they would be the first to offer support when you think you have eaten all the tilapia your body could stand or when you didn’t feel like getting up for that workout. I get a lot of people telling me how great I look or that they are proud of what I have accomplished. I also received the best compliment ever this past weekend. A couple people told me I look like a track athlete. That put a smile on my face. I patted myself on the back, and then ate some Bundt cake. There are also the ones that let me know that I am getting too skinny. I have been accused of not eating, been called bulimic, and told no man is going to want me being this thin (cause if baby ain’t got back then baby ain’t got a man I guess). I told myself I needed to start eating more. I said I needed to stop doing cardio, and I told myself I needed more carbs. These were all the ideas I had for gaining weight so that I could get some of my thickness back. 

Then I had a little me time on the plane…well, me and Jesus time. I remembered that I liked the way I looked. I was proud of myself for what I had accomplished and where I was going. I didn’t want to be a product of opinions. I refused to let negative comments force me to be someone I didn’t want to be. I told myself there will always be someone people think is sexier. There will always be someone people think is more cut. There will always be someone people think has more potential, but as long as I am happy with myself nothing those people think or say will faze me. Build yourself up so that no one can tear you down! Understand that throughout your transformation not all the feedback will be positive. Don’t let the negativity discourage you from reaching your goals.

Now let’s eat….

It has been a while since I had a post and I have tried a lot of different recipes. From homemade breads and tomato sauce to mashed cauliflower and roasted Brussels sprouts.  I am going to take a few of those recipes and create a meal for you.

Baked Chicken in tomato sauce with Roasted Brussels sprouts

What you will need:

3 Chicken Breasts

3 Roma Tomatoes

Tomato Paste with Basil, Oregano and Garlic

Parmesan or Mozzarella Cheese

Brussels sprouts

Olive Oil

Balsamic Vinegar

Whole wheat pasta, cooked

Tomato Sauce:

Preheat oven to 350 degrees. Cut Roma tomatoes in half and place in a baking dish. Rub with Olive Oil and sprinkle with Basil. Place tomatoes in oven and allow to cook until soft. Remove from oven and place in a hand blender. Blend tomatoes until smooth and place in a small pot. Mix blended tomatoes with a small amount of tomato paste.  Add more paste if the sauce is not thick enough. Simmer for about 8 minutes. You may add more seasoning (salt, garlic, etc) until you are satisfied with the taste. Remove from heat

Chicken:

Line baking dish with foil. Place chicken breast in baking dish and season with a little salt and pepper. Pour tomato sauce over chicken breast and close foil to form. Allow to cook until chicken is done. Remove from oven and sprinkle with cheese. Place chicken over whole wheat pasta.

Brussels sprouts:

As much as I hate to admit it, I have southern roots….when it comes to cooking. My way of cooking every vegetable was to place in a pot with broth and let simmer. One of my neighbors suggested a different way of cooking Brussels sprouts. Here is a very easy way to change up your usual side dishes:

Place fresh or thawed (and drained) Brussels sprouts in a baking dish. Coat with Olive Oil and balsamic vinegar, and allow to cook until soft.

Give this meal a try when you have a little time on your hands and let me know what you think.

Plan to Succeed

When you start out to lose weight or get in shape, people always ask your end goal. Most people are quick to say things like “I want to lose 30 pounds” or “I want to wear a size 4”. We tend to start off great then taper off once we encounter setbacks.  You see the castle at the end but not the road you have to travel to get there. People so often make goals without having a plan. Let’s take this to the football field. A  QB is not going to tell the rest of the offense to “go get a touchdown” and then break the huddle. If he did, he would have a very confused team and no doubt several pre-snap penalties (setbacks).  He is going to call a play (plan), and when something doesn’t work, an incomplete pass or negative yardage play, he is going to go to another plan to accomplish the goal.

Don’t overwhelm and confuse yourself by just focusing on the end result. If your goal is to lose 30 pounds, you should set small goals along the way.  For example, set a goal to lose 10 pounds by the end of May, 10 by mid July and the last 10 before the start of football season. It is easier to focus on 10 pounds rather than 30.

I made a list a couple months ago of things I wanted to achieve. It seemed easy enough at the time, but let’s say……s**t just got real. Over the last month I have doubted myself, and started feeling very incapable of accomplishing things. I think I suffered from the “trying to do too much” syndrome. I am making minor adjustments in my schedule and I am starting to feel a lot better.

CHALLENGE 1: Sit down this week and write out your goals and a plan to get there.  

My most recent goal was my “Abs challenge”. I am on a mission to have Abs by June (swimsuit season).  People started asking me how I was going to get there and I had no clue. I made a goal without a plan so I sat down and thought about some things I need to change in my fitness program.

Here are some things I am doing to get there:

1. No more processed sugar-free products (sodas, cookies, and Starbucks Latte’s)
2. Drinking more water
3. Increased Cardio
4. More Core exercises

I am 7 days into this challenge and I have already failed. Last Monday not only did I have my sugar-free Mocha Latte, but I added a little regular Raspberry syrup. Now it was DELICIOUS, but those were calories I didn’t need. I am not giving up! I am going back to my plan and starting over. I am determined to have abs this summer.

Food(s) of the week - FRUIT

I have been on a smoothie kick the past couple weeks. This means I have been experimenting with a lot of different flavors. I actually took the dive and blended some spinach in my apple/banana smoothie last night. If you can get over drinking something green, you should try it.

CHALLENGE 2:  I want everyone to incorporate smoothies in your meal plan a couple days this week.

Here is what I have tried so far:

• Pineapple/Orange: Diced pineapple, half an orange,  and Vanilla protein powder
• Chocolate/Banana: Banana, cocoa powder, almond milk, vanilla protein powder
• Apple/Banana: Apple, half a banana, spinach, vanilla protein powder
• Strawberry Banana: Strawberries, banana, protein powder, almond milk, water

If you do not use protein powder, try Greek yogurt. It will provide protein and a creamy texture. The pineapple/orange smoothie has been my favorite so far. This is probably because fresh pineapple is the best thing on Earth!!!!!  My next step is to get a juicer and start creating some new fruit/veggie juices.

Status Update

I don’t have too much to report this time. I have been sidelined with an injury for 11 days, and I was told Friday to hold out 5 more days. My exercise has been very limited so I have tried to really focus on my diet, but I have had a few too many treats along the way. I have not gained any weight over this time period which is a relief, and I hope to get back to my training next week.

I want everyone to take on the challenges this week, and hopefully your life is a little less hectic and little healthier because of it. Plan to Succeed!!!! Also, I have decided to run a 5k so training starts next week. I will be keeping you guys updated on my progress!

Motivation!

It Was Meant To Be

It has taken me a while to sit down and finish this post. I was starting to think I should go in a different direction, but when I opened my Oxygen magazine I noticed they were offering their readers the same advice. Was that a sign? Maybe not, but it did motivate me to get back to the keyboard and keep typing.

Last week I sat down and sent a few Facebook messages and text messages to see how friends were doing with their weight loss goals. I was happy to hear all the good news. Friends were down pants sizes, down dress sizes, and seeing numbers on the scale they haven’t seen in years. This truly made me happy, and confirmed some things I have been struggling with lately. So for those of you that I do not get to talk to on a weekly basis, I hope you are March-ing (corny I know) right along on your fitness path.

Don’t Give Up

I want to take some time to provide a little motivation for those that are starting to get burned out or have yet to start (there are 9 months left…it’s NEVER too late to start).  I have been in your shoes. There are the days when it seems easier to pull into the Zaxby’s drive thru rather than stand over the stove to cook a Tilapia filet. There are moments when a nice cold Pepsi would quench your thirst better than a glass of water. There are times when lying on your couch watching Scandal (Disney XD in my case) is a lot more relaxing than running a couple miles on the treadmill. Well those few days, moments, and times can add up to a few weeks, and before you know it the results you saw in the last couple months have disappeared.

I recently went through a rough period in my exercise program. I started to dread going to the gym, and when I got there I didn’t have energy to do anything. I would get on the treadmill for 20 minutes and then go home. I had no desire to lift any dumbbells, and there was no attempt at squatting. I realized the only way to get back into the gym was to do something different. I started group training at the gym so I would be forced to work out if I walked through the door. I instantly had someone pushing me and accountability.

Starting a new workout routine was all I needed to get back on the right path, but everyone is different. Here a few tips to help you get into the swing of things:  

1. The first thing to remember is that we are not dieting. We are not in this to lose 10 pounds then go back to eating Moe’s every other day. The end goal is to make a permanent change. In March 2014, I want to know that you have come up with some creative clean recipes for your chicken breast rather than ditching it for Popeye’s three times a week
2. Birds of a feather flock together! Keep yourself surrounded by positive people. Preferably people that care about health and fitness just as much as you do. It’s ok to go out on the weekends and have a few drinks or enjoy some wings during the big game, but if your friends are constantly pressuring you to try a new restaurant every day of the week then they are probably not taking your needs into consideration. Find friends who understand and support your fitness/health goals. 
3.  As Michael Jackson once said - You are not alone. You may feel that no one cares about your struggles, but we do! I care just as much about your setbacks as I do your celebration moments, but you have to be vocal. If your workout program isn’t working, ask a trainer at the gym what you can change.  If the food is becoming boring, ask friends for recipes they are trying. Those people that you start to ask for advice will start checking in on you. You will start to grow your support system.  

You are not the first person to make a lifestyle change, and you are not the first person to struggle. The true test is in how you respond to your setbacks. Will you give up or will you get right back in the ring and keep fighting? You have to remember that you set out to do this for yourself. It doesn’t matter how long it’s taking you to get there or at what pace you are going. All that matters is that you finish. Finish Strong!

What’s New With Me?

I recently started my Master’s program in Mechanical Engineering, and the week I started classes I also decided that I wanted to be a health coach. Perfect timing right? I also decided I wanted to do some modeling. You may be wondering just how much I am going to pile on my plate before it starts to crack. Well let me tell you that it hasn’t cracked but it is starting to chip.  But instead of taking stuff off I just repositioned it. Think of it as a balancing act. I will be finishing up my first class as an Auburn Tiger (Fellow Gators please forgive me), and taking the summer off to study for my personal training certification. This is just step one. I don’t want to jump into personal training. My passion is in the nutrition side of things, but for the certification I want to pursue PT is the foundation. I am praying that by December 2013 I will be a certified personal trainer. As far as the whole modeling thing….I am going to start having some photo shoots this spring. My goal is to do my fitness shoot at the end of the summer, but I still have a lot of training to do.

If you would have asked me last year what my goals and dreams were, I would have looked at you with a blank stare. Actually someone did ask me “what is your passion” and I had no reply. This made me do a lot of thinking, and I still couldn’t come up with anything until recently. People started coming to me for advice, and I found joy in telling my story. I had a genuine smile for the first time in a looooooong time when people told me how things were changing for them. I have found something I enjoy doing, and I am taking the steps to get where I want to be.

I hope this blog post has helped you just as much as it has helped me! Remember don’t give up! Don’t be afraid to ask for help. If no one seems to care, I do. I am there with you through every squat, every mile, and every rep. I was standing in your shoes 3 years ago, and I understand your struggle. Work through the pain, and Finish Strong!

As always, leave a comment and let me know how you’re progressing!

Don't be Afraid to Grab the Iron - Women and Strength Training

Weight Training?!?….Ain’t nobody got time for that

For most women the scariest and most intimidating section of the gym is wherever you find dumbbells, barbells, benches, and Johnny Bravo looking men grunting with every rep. The thought is if we curl dumbbells, we are going to end up with biceps like The Hulk.

A better image of a toned woman would be Amanda Latona, IFBB Bikini Pro. Now before you send me a text about how she is a bionic woman and you have no desire to be that hard, allow me to explain why I featured Ms. Latona in this week’s blog. Everyone’s goal is not to walk around everyday looking as though they just stepped off the stage. The point here is that weight lifting, heavy squats, and weighted lunges will not produce mass amounts of muscle. These exercises will tone your physique and have you in the best shape of your life!

No matter your goals, strength training should be a part of your routine. Clean eating, strength training, and cardio will have you  seeing results  faster than it took Alabama to score on Notre Dame in the National Title game (sorry…the football lover in me took over for a second).

Take time to read these articles on the benefits of strength training:

http://www.bodybuilding.com/fun/franco7.htm

http://www.mayoclinic.com/health/strength-training/HQ01710

http://www.quakeroats.com/oats-do-more/for-your-health/womens-health/the-benefits-of-strength-training-for-women.aspx

Where to Start

Hopefully I am starting to talk you into trying some new things next time you go to the gym. If this is the first time you have stepped away from the cardio section of the gym, you are probably looking at the racks and scratching your head. Don’t worry. We have all been through it. My suggestion for everyone starting out is to employ a personal trainer. A trainer will help you learn the basics and put together workout routines. If you cannot afford a personal trainer, the next option would be group training. Check with your local gym to find out what types of weight training classes they offer.

There are several websites and magazines that provide sample workouts, and break down which exercises to perform for each muscle group. While I am a frequent viewer and subscriber, I recommend working with someone first to ensure you understand proper form before performing any exercises. What’s the point of having toned thighs and glutes if you are bedridden with an injury? Safety first!!!

Here are a few websites to research:

•  Muscle and Fitness Hers
•  Fitness Rx for Women
• Oxygen Magazine
• ALLMAX Nutrition

Food of the Week

This week I encourage you to try some good old fashioned oats. The challenge is to eat straight from the tub (non-quick) oats, and not the flavored pre-packaged oatmeal. I can only imagine the faces that were made while you were reading that, but here’s the fun part. This will allow you to be creative, and come up with oatmeal combinations that you may have never thought of. Here are some examples:

•  Instead of the packaged Banana nut flavor try this - this does not have nearly as much sugar as the pre-packaged version, but it packs just as much flavor:

a.       1 cup Almond Milk

b.      ½ cup Oats

c.       Half of a banana

d.      ¼ cups Walnuts

                                                               i.      Mash the banana in a small bowl and set aside

                                                             ii.      Bring milk to a boil in a small sauce pan; add oats and mashed banana

                                                            iii.     Allow the Oatmeal to cook to your desired consistency

                                                           iv.      Chop walnuts into small pieces (if not already chopped), and sprinkle atop oatmeal.

• A few more toppings for your oatmeal:

a.       Fresh or frozen Blueberries

b.      Raisins

c.      Walnuts

d.      Mix a little natural peanut butter in a saucepan with the milk and allow it to melt before adding the oatmeal. It gives you a creamy nutty protein packed breakfast

e.      If the berries don’t sweeten it enough for you simply add a little Stevia (all natural sweetener)

There are probably a million things you can throw in your oatmeal so start mixing, and BE CREATIVE!

Recipe of the Week

Those were some great breakfast ideas, but oatmeal is also great in snacks. The fiber will keep you full until your next meal, and keep you away from your coworker’s candy bag that’s hidden in the bottom drawer of the file cabinet that he keeps unlocked (not that I am speaking from experience). 

These Dark Chocolate Espresso Granola Bars from Oxygen magazine are great as an afternoon or pre-workout snack. I skip the chocolate chips and espresso beans (mostly because I couldn’t find them), and instead add raisins and walnuts. Enjoy!

My Status Update
Last week I had my body fat percentage checked, and I came in at 23.5%. My goal was to reach 22% so I am a lot closer than I originally thought. Some changes I have made to my diet and workout this last month are:

• Eliminated Turkey Smoked Sausage from breakfast to reduce my sodium intake
• Attempting to eliminate my regular weekend diet sodas 
• Added cardio back into my workout  - I still do group training sessions on Wednesday, Thursday and Saturday
• I work legs on Monday mornings and cardio Monday evenings
• Tuesday I work upper body followed by 30 minutes of cardio
• 30-40 minutes of cardio on Fridays
• Increased water intake

I made these changes in hopes that I can shed some body fat and get down to my goal weight of 155. I can honestly say this has been working. I was at 165 from March 2012 to January 2013. I started adding cardio back into my workout routine, and I am now down to 161. Six pounds and 1.5% Body fat to go. That Victoria Secret Bikini is in my future. So that I can have an image to work towards, I hope to be wearing this bikini bottom at someone’s pool this June.

So challenge #2 for this week is to make a list of changes you want to incorporate into your diet and workout routine. Next week, start your new routine and document any changes you notice. Leave a comment, and let me know how it’s going. Good Luck!!!

Taste the Rainbow - Diversifying your Fridge

Diversity
Google defines diversity as “a range of different things”. Picking the same color shirt off the rack every time you go to Express is pretty boring, and so is cooking the same meal every night.  Diversity is a concept I employ in my life every day. Whether it be my food choice, music choice, or men. After a year and a half of clean eating, I have learned the key to staying on track is being creative in the kitchen.

Not only will diversifying you fridge help when it comes to trying new recipes, it will also help your body get the vitamins and nutrients it needs. Next I will list some of the colors available to you in your local produce aisle.

Taste the Rainbow – ROY G BIV

• Red – red apples, cranberries, strawberries, tomatoes, red peppers, and pomegranates. Since red is my favorite color I tend to be a little partial to this group. I like putting roasted red peppers in my scrambled eggs in the morning. It definitely helps spice up the egg whites.  
• Orange –oranges, sweet potatoes, pumpkin, and carrots. My favorite out of this category is the sweet potato. I bake them with a little olive oil and sprinkle with cinnamon. I end up eating everything except the skin because my coworkers may judge me if I tried to eat that.
• Yellow – pineapple, bananas, yellow peppers, summer squash. I am a believer that fresh pineapple is the best thing put on this earth. (The bright yellow was a little hard to see)
• Green - kale, spinach, kiwi, broccoli. These veggies can be cooked in larger batches and ready to eat with lunch or dinner. Spinach is great in an egg white omelet for breakfast.
• Blue – so apparently this is no true blue fruits and veggies as they all seem to be grouped with the purple group.  See Violet.
• Indigo – skip
• Violet (purple) - blueberries, eggplant, plums, prunes.  I mix blueberries and a little flax seed in my Greek yogurt to give it a natural flavor boost. 

For a more complete listing of fruits and vegetables as well as a breakdown of the vitamins and nutrients each category contain visit the website below:

http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml

Food of the Week:

This week I will advertise the very versatile Greek Yogurt.  You can buy Greek yogurt plain, flavored, or with fruit on the bottom. My favorite is the Chobani plain Greek Yogurt. It is very creamy, and easy to mix. I buy the 32oz container because I use it for a lot of different recipes: 

•  I mix it with a little Stevia, fresh or frozen (not in syrup) fruit, and sometimes walnuts. It provides protein, carbs, and healthy fat.
• I use it as a mayonnaise substitute in chicken and tuna salad.
• I recently baked a sweet potato with a little cinnamon and mixed it with the sweetened Greek yogurt and walnut mixture. It actually makes a really good dessert.
• I also tried it in a Creamy Taco Soup recipe from the Muscle and Fitness Hers website.

Recipes of the Week

This is going to be a challenging weekend for the majority of the football loving fitness junkies out there. If you are attending a Super Bowl party, I don’t really have many options for you unless you pack some chicken breast in your purse. My only advice is to stay away from the Queso dip. That cheesy, meaty, salty, delicious goodness could get you into a lot of trouble on Monday morning (on the scale as well as in the bathroom).

If you are hosting a Super Bowl party, you will be lucky enough to cook up some healthy snacks that you can treat yourself to while watching either the biggest game of the year, the commercials, or Beyonce’s half-time show. There is something for everyone on Super Bowl Sunday. The great people at bodybuilding.com have put together some healthy chicken wing recipes for your Super Bowl party. You can enjoy food and the game without the guilt.

Status Update

This time I decided to include a before and after pic. The before pic is a Girls Vacation in Las Vegas in January 2011 and the after was last weekend at a basketball game (Go Gators). Instead of telling you what the scale was saying 2 years ago, I will just say the after is 71 pounds lighter. My focus now is to lower my body fat percentage.  

Story of the day: I was told that “nobody wants bones but a dog” and “if I get too thin I will be out of competition with the other shapely women in my building”. To summarize that conversation in a few words “don’t lose that donk”. I like to think that I am thicka than a (fun size) snicka so as much as I want to decrease my body fat; I can’t accept losing some of my more womanly features. Therefore I have added back in some lower body training days to help tone what the cardio doesn’t burn off.

Some of my favorite lower body exercises include:

• Front Squats (love these) 
• Deadlifts 
• Leg Press
• Pistol Squats on the TRX
• Weighted walking lunges

When performing lower body exercises the most important thing other than form is music selection. Don’t think you are going to push through that last squat listening to baby making music. I usually listen to alternative rock on lifting days and hip hop during cardio. The key here is…the more ignorant the music the better the cardio.

Accountability
I wanted to share one of my biggest goals for the upcoming year with you guys because I need to be held accountable. It’s easy to tell yourself you want to do something, but if you never ask for help there is no one to:  1. Help you during tough times 2. Keep you motivated 3. Keep you from disappointing yourself. That motivation buddy may be the difference between you living your dream or adding another item to the failure list. Therefore I am asking you (my friends) to keep me motivated in these next 5 months.

I have decided to do a fitness photo shoot at the end of the summer so I am increasing my training and being a lot stricter on my diet (except for 15-19 Feb; Happy Birthday to me). I did this at the beginning of my weight loss journey, but with a more hectic schedule and tighter budget things get a bit harder.  So I am asking for your support. J

In my next blog I will include some starting body fat and weight numbers. Also, I will be updating you on my progress every couple weeks. If I start acting like Aretha Franklin from the Snicker commercial, just remember I am sugar/cake deprived.  I tasted a Caramel Sugar Mama Cupcake from GiGi’s on Tuesday, and it was better than…..a back massage after a long day, and so that you guys understand what I am giving up for the next 5 months click on the link above for a view of the sugary goodness. 

Let's Get Started: Stocking your Fridge for Success

(Not So) Average Girl

I want to start by explaining how I came up with the name for this blog. My friends will tell you that I am far from average. Some words that have used to describe me are unique, peculiar, silly, and different (sings 2 Chainz hook). I am sure all those names were spoken out of love or at least I hope so. 

I am a performing arts type of girl. My friend and I took gymnastics one summer, and realized I was scared of heights so that ended very quickly.  You could always find me in the choir room, dancing and singing on stage, twirling my flag on the practice field, or shaking my butt to the drum corps newest cadence during football games.

I was never on any sports teams in school. I am not an athlete. I am not a personal trainer. I am not a fitness competitor. I am not a nutritionist. Therefore, I am just a girl struggling to maintain a healthy lifestyle…..basically, the average girl.

Now for the Good Stuff….Nutrition! 

When I started my nutrition plan, the grocery store was overwhelming. Reading nutrition labels was like solving calculus problems. You spend hours trying to comprehend the problem, and when you work your way through it the final result is incorrect. It’s the same for nutrition. You finally get your mind around calories, calories from fat, and total fat then they throw in carbohydrates and what seems like a hundred different kinds of fats. Soon you end up saying forget it (this is a PG blog), and grab a DiGiorno Pizza or Publix (for us lucky Southerners) fried chicken for dinner.

Click on the link below for a GREAT website that will help you understand what you should be looking for when you read your next label:

Nutrition for Everyone

After you have had time to research the differences between complex carbs and simple carbs you are ready to take on the grocery store. Below you will find a list of a few things to get you started:

Protein

Tilapia

Salmon

Tuna in Water

Chicken Breast

Ground Turkey (make sure to choose the Extra Lean option)

Egg Whites

Shellfish

Greek Yogurt

Veggies

Spinach

Broccoli

Green Beans

Zucchini

Carrots

Bell Peppers

Greens (Turnip, Collard, Kale) –don’t let your grandmother or a soul food restaurant prepare them

Cabbage

Mushrooms

Sweet Potato – baked with a little olive oil and cinnamon is delicious

Fruits

Apples

Bananas

Berries

Nuts

Almonds

Walnuts

Pistachios

Carbohydrates

Oatmeal

Brown Rice

Whole Wheat Bread

Beans

This is not a complete list of healthy foods, but it will get you started and at least guide you to the correct sections of the grocery store.

Let’s get to cooking!

The ingredient of the week is Quinoa. First, it is pronounced KEEN-wah. I don’t want you to have to go through the same embarrassment I did the first time I went to the grocery store looking for it. This link will give you a great description, health benefits, and cooking instructions.

What is Quinoa?

Only comment I have is the first time I cooked Quinoa I used it as a side dish, and cooked it in water only * Insert disgusted face here*. It was quickly placed in the garbage can. I encourage you to try it alone first because you may actually like the “pure” version. For the rest of us, it’s really good when cooked in broth. To cut down on the sodium of the broth, buy the low sodium versions and use a mixture of broth and water when cooking. For example, for 1 cup Quinoa you will use 2 cups of liquid (1 cup water, 1 cup broth).

The recipe this week comes to you from Oxygen magazine just in time for Mardi Gras. I will highlight the Quinoa Jambalaya. The link to the recipe is below:

Oxygen Magazine's Quinoa Jambalaya

I hope you like it.  Please leave your recipe review below, and list any changes you made while cooking. I tried it a while ago, and I really enjoyed it. Now, if only I could find a healthy version of the King Cake!


Next Week: "Taste the Rainbow: Diversifying your Produce"