7 Minute Workout Challenge

So! I have NOT worked out in about 2-3 months. I have a membership but my daughter is no longer in daycare.  That should in no way be an excuse but dammit that's my story and I'm sticking to it! However, my body really missed the gym!

I came home last Tuesday and will be here for a while.  I know that when I come home my mother and I will go to Zumba classes.  I ABSOLUTELY ADORE ZUMBA! Buuuuuuut because of the Thanksgiving holiday there will be no Zumba classes until next week.  I cannot wait that long! So, I got to work on finding ways I can workout at home and I stumbled upon the 7 Minute Workout!

Now, this workout is also referred to as The Scientific Workout.  The New York Times did an article on the workout.  I have provided a link to the article so that you can read up on it.  Specifically, the workout is broken up into 12 exercises to be done for 30 seconds each.  This is especially great for single mothers like myself.  I can do it in my home and not worry about finding a babysitter or hauling the baby out in the cold so that I can go to the gym.  Needless to say I was impressed and downloaded the app for my Galaxy (team DROID whoop whoop! lol). 

The Challenge:

Now! On to the fun stuff, yaaaaaaaaaay! I will be completing this workout 2-3 times a day for 4 weeks especially now during the holiday season.  I say 2-3 times a day because I personally don't feel once a day is enough for me.  I REPEAT for ME! However, I may not always make it to 3 BUT it will be done at least twice a day with the exception of Thanksgiving.  Thanksgiving morning I will do it but I'm going to be HONEST and say that I probably will not do it again that day lol.  For anyone who wishes to participate with me I encourage that you do it at least once a day and document how you feel, changes (MINOR or MAJOR) you see/feel, and how you feel about the workout overall. Take lots of pictures and keep them or post!

The App:

The app is simple! Its easy to maneuver and does not have any complicating terms, logs, or any of that other annoying stuff.  While you are doing each workout there is a stop clock and it ticks.  I find the clock and loud ticking motivating and reassuring.  However, if you do not you can always silence it.  Also, you can choose how long of a break you want between exercises BUT you cannot exceed a 15 second break.  If there is more than a 15 second break then the workout is pointless.  Please refer to the link I provided for a better understanding as to why that is. I provided a little screenshot of what the app looks like.  There is more than one app for this workout but below is the one I downloaded. Choose the one that works for you!

 

Tips:

• Pay attention to your body! Push yourself beyond your comfort zone but do not hurt yourself.  Your body knows when to stop!  I did this workout this morning and though it is 7 minutes it is somewhat intense!
• Set goals!  For instance, my behind cannot hold a plank for 30 seconds! Lord knows that exercise is NO JOKE! However, I wanted to at least be able to hold it for 10 seconds (small but dammit at least I did it! lol) and I did.
• Find an accountability partner! If you can. That added support goes a long way.
•  As I say all the time, do your OWN research and consult with your physician.  This is not only to keep you from hurting yourself physically but also to help you find what works for you! Everything does not work for everybody.  My words (blog) is for encouragement and motivation NOT to shove what works for me down your throat.  Your transition will not work unless it works for YOU!

 

HAPPY FUN CHALLENGE!!!! 

 



Sinful weekend and I CHEATED

This past weekend was full of sin! Actually, I think that may be an understatement. Seriously, I should have had a personal trainer attached to my hip! Their sole purpose would be to remind me that I would REGRET every every bite I took! I know you're probably saying to yourself, "her ass is so dramatic. It couldn't have been THAT bad". Okay, so I can admit that I AM dramatic but in my head it was THAT bad. How bad you ask? Well....

Saturday was my nephew's birthday party and I already knew what time it was. His mother had a full spread as she always does. As she uncovered the aluminum serving pans I was mentally preparing myself. I was giving myself a pep talk until.... BAM! she uncovered the mac & cheese. Needless to say I lost that battle. Well, not completely!  Hell, I didn't put up much of a fight but I could at least give myself some credit. I had ONE plate (no seconds) of mac &cheese, collards, baked chicken, and ribs (no sauce!). And... two cupcakes and a piece of cake. I didn't eat the icing not because it makes it any better because it doesn't, but because I don't particularly care for icing. And as if Saturday's indulgence was not enough Sunday came! Yaaaaaaay! No! -_0

My loving brother decided to go to Phillip's Seafood Buffet for brunch on Sunday. Lovely big bro, just lovely! So, I had been preparing myself all morning. My mother and I woke up and had a green smoothie for breakfast to prepare for whatever temptation awaited us.

When we got there I headed straight for the salad bar! My plan was to eat a big spinach salad to fill up so I wouldnt want all that deliciously prepared bad foods! Yeeeeeep.... it didn't work! I mean I sid eat the salad but I still found room for the fried shrimp and clams. Oooooh and my fav, clam chowder. 

Sunday night I felt horrible! After a weekend like that you figure to shit with it and to Popeyes. But that is so not an option. I hopped on Pinterest and got to gettin' and Monday I was back at it! I had a green smoothie, headed to the grocery stored, and stocked up on fruits and veggies! I found great recipes; vegan meals and butternut squash and chicken stew! I can't wait to share these recipes and my reviews with you guys!

Blood Type & Your Diet

Deciding to transition to a healthier lifestyle is difficult.  Like any other decision we make we focus on what other people say and how they feel.  However, we soon discover that it is not about how others feel and how THEIR personal journey is going.  Now, this is NOT to say that some advice is not good advice.  BUT a transition is the time to focus on yourself, personal growth, and getting in tune with your body, mind, and spirit.

Initially, I was completely oblivious to the concept of treating my healthy lifestyle as a trio (mind, body, and soul).  I was focused on losing weight.  That was my ultimate goal.  Right? WRONG! As I am discovering this time around, it is so much more than that.

I was working out, eating better foods, and making healthier decisions.  I felt good, yes, but I had moments where I felt groggy.  As I mentioned before I basically consumed bland foods like chicken and broccoli in order to achieve my weight loss goals.  But I could not understand why my hair was thinning and breaking off at the crown or why my energy level was low during certain times of the day.

Like so many others I felt that once I worked out regularly and ate properly everything else would fall in to place.  I was expecting a, "POOF! You're all better" moment. This was not the case.  So, on my monthly visit with my doctor I shared with him my food diary along with a log of my moods, how I felt at different times of the day, and how my body was feeling overall.  He then shocked the hell out of me and said I was eating the WRONG foods and exercising at the wrong time of day! What the heck?! By this time my doctor was laughing at me because my response was priceless.  Nonetheless, he explained to me that I needed to tailor my diet and exercise routine to my blood type.  According to him there are certain foods I should consume regularly and foods I should avoid OR eat in moderations. Foreign concept to you? YEP! It was to me as well but after a long discussion with him and doing my own research (as I encourage you to do) it made sense!

Many of the functions of your body is contingent upon the flow of your blood.  For instance, healthy hair growth is linked to the blood circulation to your scalp.  So, my hair was thinning and breaking off partly because I was not giving my blood the proper nutrients it needed to do its job and flow properly.  THIS is especially important for all my "natural nazis" out there! You get out of your body what you put in to it! Here are three links for you to get the ball rolling. You can find your blood type and begin your own research.
WebMD-Source #1
Agua4Balance-Source #2
Dr. Oz-Source #3
Buuuuut for the purposes of THIS blog because its mine and ALL about ME (lol), I'm focusing on my Type O Positive family! So! here is the skinny on my blood type.

I am Type O positive--- the oldest blood type. Dr. D'Adamo compares the digestive tract of an individual with Type O blood to that of an individual of ancient times.  WE thrive best on lean meats and should limit our consumption of carbohydrates. This explains my mood and fatigue.  I was consuming chicken but my body needed lean red meats.  Therefore, this is another reason why I am hesitant to adopt a strict vegetarian or vegan lifestyle, hence why I consider myself a part time vegetarian.  Also, individuals with this particular blood type respond EXTREMELY well to workouts. As natural athletes that require regular, vigorous exercise to maintain physical health and emotional balance. They go through the day calmer, more peaceful, and better at problem solving after morning exercise. It was recommended to me that I workout out in the morning due to my body's response to physical activity.  

Type O Diet Needs:
-consume gluten and sugar free foods
-seafood, beef, and nuts are our best source of protein--- NOW, beef does not sit well on my stomach so I opt for lamb.

-Avoid stimulants and physiologically stressful substances such as caffeine, diet pills, alcohol, cigarettes, etc.

-Eliminate junk/processed food, artificial sweeteners, trans fats, anything with chemical ingredients.

-Eat whole, unprocessed foods; choose as many organics as possible.

-Eat more proteins, especially amino acids. Consume lean meats, poultry, and plenty of fish. Avoid carbohydrates (bread and pasta), refined sugars, all dairy, grains (primarily wheat, corn) to ensure weight loss and efficient metabolism.

-If you have allergies, avoid allergens (common allergens: wheat and dairy).

-Eat six small meals a day instead of three to help boost your metabolism and burn fat

Foods Recommended to Avoid:
-dried beans 
-peanuts 
-coffee 
-beer 
-cheese 
-milk
-avocados 
-coconuts 
-oranges
-blackberries 
-cantaloupe 
-grains 
-corn
-mustard 
-vinegar 
-pork
-cashews
-pistachios
-mushrooms

Tips:

• This post is ONLY to spark conversation between you and your healthcare provider.  ALWAYS consult with them before altering your diet.
• Trial and error! Though, there is a recommended diet for your blood type take into account that nothing is always! We are humans but individuals.  Figure out what works for you or what your body responds to best AND stick to it!  For instance, citrus fruits and cashews do not bother me so I still consume them.  However, I no longer eat MOST cuts of pork. I still like bacon but do not buy it and will eat pork ribs when I'm home and my mother cooks it. 
• LOG, LOG, LOG! I cannot stress this enough! Write down everything you eat (good, bad, and UGLY), write down your feelings throughout the day, and write down your physical and emotional (if any) responses to your diet/exercise.
• PLEASE do not attempt to do all of this as once lol. Go slow and do it gradually. 

Have you tailored your diet and exercise routine to your blood type?  If so, how did your body respond?  Were there obstacles?  If so, how did you overcome them?

Fast Food #1

Alright! Eating fast food or eating on the go is an area in which we all struggle especially when we're adopting a healthier lifestyle.  I am no different. I try my best to plan ahead and pack my meals for when I'm on the go.  HOWEVER, I ain't do all that this time! I had a green smoothie for breakfast and rushed out the door for an interview. I was so worried about getting there on time because DC traffic is HORRIBLE and I still had to drop the baby off. I say all of that to say, I HAD NO LUNCH!!! 

After my interview a sistah was starving! So, I decided to go to Trader Joe's.  Yes, that is my "go to" store! They have great options for healthy, on the go meals. BUT there is still a struggle. Yes! A struggle! While I am watching how many calories I consume, I also don't want unnecessary sugars or an insane amount of sodium.

I know,  I know!  The BEST way to make sure all my needs are met is to make my own damn food BUT as I mentioned before, I ain't have that option! Instead,  I studied the labels carefully and chose as wisely as I could on an empty stomach! After much debate I settled on a turkey pita sandwhich thing-a-majig (I have provided pictures below). While it had more sodium than I would have liked, I chose this option because:

  - I did not have to worry about serving size and guestimating how much a serving size would be. That is not what I was tryna' do while I was hungry. All this means is the whole sandwich was under 500 calories. Also, this helps keep you from being tempted to eat more than the recommended serving size. So, if possible opt for items such as this to avoid consuming more than intended.

   - It was TURKEY! I was recently home and consumed more red meat than I cared to consume. YES, I slipped BIG TIME (details coming). Anyway! I wanted something filling but not heavy so I skipped the roast beef sandwiches all together. 

   - It had veggies! Spinach and tomatoes!  

   - FINALLY with the amount of calories in the sandwich I had a little wiggle room ;-) ! I was able to feed my crunch and salt craving with pretzels!  Oh damn, I should have provided the nutritional facts for those as well. Oh well, maybe next time. I ate a serving size of pretzels with my sandwich and was satisfied! My lunch held me until dinner!

Tips:

1. Always, always, ALWAYS read labels!

2. If sodium is an issue then finding low sodium options is YOUR focus. This applies for sugar, calorie, carbs, etc. KNOW what you need, what you don't, and govern your food choice accordingly!

3. Make sure whatever options you choose has substance and is not empty. Less calories does not necessarily mean that it is the BEST nutritional option.  Take into account the amount of protein, viber, and YOUR level of activity.  What you eat CANNOT leave you feeling empty.  You will be prone to snacking and/or over eating. 

Step Outside the SALT





Alright! So, I have mentioned before that I'm a "Southern Belle" and I appreciate ALLllllLL the flavor and comfort southern food has to offer.  However, it is not conducive with this transition.  BUT, my food CANNOT and WILL NOT be bland. BLAH!!! That is so boring! Therefore, I have found ways to J FLAV my meals without all the sodium, sugar, and calories.  Through trial and ERROR (lots of error lol) I have a list of products I MUST have in my kitchen.  "Must Have" simply means if I run out, I must run out and stock back up.  So, I have a list of things that you MUST have in your cupboard or kitchen cabinet to keep your food full of flavor and comfort! I have divided the list into two, one with pictures, and the other without. Also, I will provide some tips when shopping and finding that lil' "hmmpph!"for your dishes! 

 

 



 

This... Well, this I don't cook with.  HOWEVER, its great to keep in your kitchen AT ALL TIMES lol!

This is a great alternative to using plain salt or other seasonings.  It has less than 300mg of sodium and adds great flavor to any dish!

I prefer FRESH vegetables because its a flavor that you cant match.  Also, I like being able to cut them up myself.  However, on those busy days you get home late (especially if you're a mother) you can pull this out and create a quick, easy, healthy stir fry.

This is a GREAT spice! It helps with metabolism, cleanses the liver, and much more.  Its a tad spicy, NOT MUCH, but adds great flavor to veggies, stews, and meats.  Of course, I've done my research and have spoken with my physician.  However, DO NOT TAKE MY WORD FOR IT! Please, Please, PLEASE do your own research.  I will help you begin, start HERE ---> Turmeric

Less than 100mg of sodium and only 59 calories. I L.O.V.E Worcestershire sauce.  I, personally use it when I'm in a hurry and need to sauté vegetables.  I add it in with freshly ground pepper, coconut oil, and ginger. You can pretty much use it to bring out the flavor in any dish.

I don't use canned foods often especially since I now make my own spaghetti sauce.  However, if you are strapped for time or just don't feel like cutting shit up (yes, WE ALL HAVE THOSE DAYS. Trust).  This is a great alternative.  It can easily be added to any dish to provide extra nutrients and color.  However, I soak it a little just to get rid of some sodium.

While there is nothing that will taste exactly like Caesar dressing other than Caesar dressing, THIS is a close second! Trust me when I say this dressing is great! It does not have to be this brand but look for yogurt based alternatives.  As you can see from the nutritional facts, its low in sodium, sugar, AND calories!

This is Ginger (excuse the picture, my flash got excited). Ginger is great in EVERYTHING! You should have fresh ginger root AND ginger in powder form.  The powder form in great for quickly adding to dishes.  The fresh ginger root is better for adding it to your smoothies and water.  Yes! I add fresh ginger root to my water.  Here are its health benefits ---> Health Benefits of Ginger

I use EVOO for EVERYTHING, even our hair!  I fry with it.  I sauté with it. I use it in some of my sauces.  Health Benefits of EVOO

Like EVOO, I use coconut oil inside and outside the kitchen.  I love the flavor it gives to sauté vegetables.  Though, it seems as though it would be sweet, it is not.  Health Benefits of Coconut Oil

I will NEVER buy peanut butter again.  I absolutely LOVE Almond Butter! It does not have as much sugar as peanut butter.  In fact, some brands have 1g or less of sugar.  It is FANTASTIC in smoothies.  A tbsp gives it so much flavor.  Quick recipe: I add a tbsp of almond butter and a tbsp of brown sugar to my daughter's steel cut oats.  She loves it!

Health Benefits of Almond Butter.  You can decide for yourself, read up on it here---> Peanut Butter vs. Almond Butter



I simply use this instead of Pam. L.O.V.E this!

 

Now, the list that I do not have pictures for:

 

Fresh Mint-- Great in water and smoothies

 

Fresh Herbs (parsley, oregano, and cilantro)-- I also add these to my water.  The health benefits from it steeping overnight in your drinking water is great.

 

Cinnamon Sticks-- add this as well as cut up apples in your water and let it steep overnight. Great burst of energy.

 

Fat Free PLAIN Greek Yogurt-- Its less than 200 calories, contains less than 10g of sugar, and less than 100mg of sodium. Great probiotic and is a GREAT alternative to sour cream and heavy cream.  Also, it is good in smoothies.

 

TIPS:

1. The international aisle in the grocery store WILL surprise you!  I actually find myself going to that aisle first.  A lot of their canned items have ALOT LESS sodium, calories, and sugar!  Also, its inspirational. You get great ideas for your dishes and ways keep them exciting.

 

2. When your MUST HAVES are on sale, STOCK, STOCK, STOCK!

 

3. Lastly, I don't care what your MUST HAVE list is or how you come about creating it, ALWAYS READ THE NUTRITION LABEL! After you read, compare brands.  Some brands have less sodium or calories than another.  You have to pick the lesser of the evils that work for YOU. 

 

 

HEALTHY SHOPPING! 

 

 



I will NEVER buy Tomato Sauce again...!

My sincere apologies for the hiatus. I've been dealing with.... LIFE and a computer virus.  Nonetheless, here I am. I have tons of tips and great information! So, I have been exchanging recipes with my mother.  She and my father are also on the "Whole Foods Diet" journey (unsure of what that is, I have a link at the bottom!)

Anyway, we were talking a couple of months ago and I casually asked, "whatcha doing"? My mother casually answered, "making tomato sauce".  She continued with some random conversation as if she had not just informed me that she was making something from scratch!  Although my mother is a health freak, if there is a shortcut she will take it!  Apparently, she learned how to make tomato sauce from some cooking show. Now, I'm thinking its some extravagant task.  It indeed is NOT.  I'm just dramatic (lol).  She told me what to do and I DID THAT!

Pinterest

And you can too!  Simply, cut up tomatoes ( I get my tomatoes from Trader Joe's OR Wegman's) and arrange them on an oven safe dish.  Then, drizzle the tomatoes with olive oil, add salt and pepper to taste, garlic, and whatever else your little taste-bud hearts desire!  The oven should be up high enough to roast the tomatoes.  The tomatoes should be taken out once the they begin to caramelize (burn a little)  and the skin is easy to peel.  Once you allow the tomatoes to cool, transfer them to a pot, mash, and stir.  I added fresh parsley, garlic, and oregano.  

Quick tip:  add some (1-2 tbs) of tomato paste  BUT pay attention to the nutritional facts!  Also, add a little sugar or agave or honey or WHATEVER you use to sweeten things.  NOT enough to make the sauce sweet (unless you like it that way) but just enough to bring all the flavors together.  

The reason I will NEVER buy tomato sauce again is because I can control what goes in my sauce.  For someone watching their sodium intake or sugar intake.  Most store bought sauces add sugar.  However, when you do make your own sauce you can add or not add whatever you want.  It tastes fresh and is so GOOD! I hope you enjoy it as much as I have! 

Still curious about eating REAL FOODS (Whole Food Diet)?!  Well, this blogger breaks it down!  Though I am providing you with this link please, Please, PLEASE do your own research and find out what works for you. However, this blogger is a GREAT start.  I believe in support fellow bloggers so check it out! Adapting a whole food diet.

The JOLLY Green Giant

When I began my weight loss journey in 2010 I searched for a community that would hold me accountable for my goals.  I finally found a weight loss center that required me to come in once a month to get weighed, provided a B12 shot, AND prescription pills that suppressed my appetite.  I only took half of the pill because taking the entire pill left me jittery and sped up my heart rate... HATED the feeling.  Now that I'm looking back I should have ditched it all together.  My eating habits changed drastically but was so boring -_- ! Needless to say I played it safe and ate basically chicken, fish, and broccoli. Though it was boring I was still excited about being "IN CONTROL".  As I am reflecting on this particular journey I feel that my lack of SPICE and ADVENTURE played a major part in me lacking the motivation to get back on track.  So!, this time around I was determined to not fall victim to the redundancy of poultry and the go to veggie, broccoli. However, it was not as simple as I'm making it sound.  I have a way with words (lol).

I spent hours upon hours on Pinterest searching for "healthy meals" but would get nowhere.  I even had my supervisor, whom of which is a vegetarian helping me.  She would talk about how she would create meals without meat!  Can you believe that?!  This thick sistah from the south could not wrap her head around the idea of not eating meat.  I mean, without meat could you really have a balanced meal?! No, not according to me grandmother.  As far as she is concerned you cant trust anyone who does not eat meat.  So, how the hell did I, this meat loving chick from the south get to the point where she would go 2-3 days without eating meat?  Well, the answer to that question is still a mystery to myself.  But I can tell you who planted this seed.

As I scrolled through Instagram one late night I came across a photo posted by Chrisette Michele (<-----direct link to her Instagram).  She is currently writing a book of recipes titled, Fat Vegan. Her food looked sooooo good! So, I researched her and came across an interview she had done for The Breakfast Club (a radio show).  For those of you who would like to view the interview I have provided the video for you.

Long story short, she talks about juicing and how empowered she felt by consuming raw, fresh foods. So, I gave myself two weeks, TWO to try this thang out.  I had to try it for myself because it just aint possible for a black girl from the south to bad mouth meat! Nonetheless I researched green smoothie recipes.  Ms. Michele juiced but I prefer smoothies so I found a recipe that gave me an idea of where to start and put my own little spin on it. Yep! Gotta give my food some J Flav!  In my smoothie was: Kale, Spinach, Green Apple, Celery, Parsley, 1/2 cup of Aloe Juice, 1/2 cup of Almond Milk (unsweetened), 1 tbs of plain Greek Yogurt, fresh Ginger, 1 tbs of Almond Butter, banana, blueberries (or whatever fruit), and a DASH of Honey (local). I LOVED IT!!!

For two weeks I drank a green smoothie for breakfast and tried to eat at least two meatless meals a day. Surprisingly, it was not as difficult as I thought.  I found new ways to cook my veggies and went CRAZY. When my trial period was up I forced myself to be alone with my thoughts.  For the first time in a long time I listened to my body.  Not only did my body love me for all the extra attention I had given it, mind and soul did as well.  I felt spiritually lighter and felt more in control of my emotional well being ( I will discuss this in a future post).  Now, its second nature for me to make a meal and not incorporate meat.  HOWEVER, when I'm gathering with loved ones for family functions I partake in the beasts and enjoy myself (part time vegetarian). Then, I'm back to my fruit and veggies on Monday.  Its not hard or difficult because this time around I'm not on a "fad" diet and my body, mind, and spirit wont let me forget it!