Travel Day = Cheat Day, Realistic Thanksgiving Eating Tips


Today is the one of the busiest travel days of the year.

Guess where I am?

At the airport baby!

Partaking in the delays, lines, attitudes, and horrible east coast weather.

I really don’t mind days like this. I love adventures, I love meeting new people and I love to travel, I’m 3 for 3 right now. The weird thing is I’m flying from Washington DC to Cleveland Ohio, it should be an hour and a half flight, but what it should be and what it is doesn’t matchup at all.

There was a mechanical plane delay in DC which made me miss my connecting flight in Philadelphia. When I checked in with the flight desk I was told my connecting flight in Philadelphia was already canceled, and I was rebooked on a flight at 6:15pm. That turned a 3 hour travel day into a 7 hour travel day. Good thing I’m a positive person. I giggled when she told me, I think the lady was ready for me to go bat shit crazy on her; but that’s not my style. Instead I’m spending my extra time reading, studying, blogging and eating.

I know thanksgiving is tomorrow, but I getting started today. It’s nearly impossible for me to eat healthy on travel days. Especially when I’m traveling alone, no one is here to judge me or keep me in line. So far I’m keeping it mild, but that could change any minute.

I started my day off with my regular unsweetened, unflavored oatmeal with flaxseeds. As soon as I arrived at the airport I ordered a classic breakfast that consisted of eggs, potatoes, toast (of course I declined the meat product that usually comes with the meal). I happily devoured the scrambled eggs and avoided the over fried tasteless potatoes, and soggy toast. To finish off my eating adventure I ate half of a mini Cinnabon. I used to love Cinnabon, but this one was slightly disappointing. I wasn’t surprised, food that I used to go crazy for doesn’t really satisfy me anymore.

As soon as we landed in Philadelphia, 2 hours behind schedule, I promptly found a restaurant that I could get comfortable and waste a few hours. The plan is to eat enough to fill me for the rest of the night, since I’m arriving in Ohio so late, and I know it will be almost impossible to find a salad that my body will most defiantly be craving. The first round was a yummy chopped salad with arugula, apples, toasted pumpkin seeds and feta cheese, dressing on the side, of course with a nice big mug of hot chocolate.

All in all my travel day has been pretty cool. I love blogging and it’s pretty time consuming, so I get to waste another hour and a half.

Alrighty enough about my travel day…

Let’s Talk Healthy Thanksgiving Eating Tips

It’s easy and familiar to get overwhelmed by the sheer volume of all the delicious and decadent holiday foods.

How do you enjoy yourself without completely killing your diet.

I hope these tips are helpful

Dark meat is ok

dark meat has slightly more calories than white meat, but it also has more vitamins and minerals. Cut the calories by avoiding the skin… If you can

Go easy on the gravy

Roasted turkey is a smart bet for the holidays, just don’t get carried away with the gravy. It’ll cost you about 20 calories per ounce. OUCH

High-Cal Calorie Casserole Alert

The base of these casseroles contains vitamin packed green beans that are smothered with cheese, cream and butter. Cut 50 calories by avoiding those yummy fried onions

Take control of the Mac and cheese

It’s hard to avoid this gooey dish, but with several types of cheese, milk, and sometimes breadcrumbs, it’s a complete diet fail. If you do indulge just take a small spoonful

Eat breakfast

Thanksgiving dinner is usually eaten in the afternoon, it’s common to forget about breakfast since the threat of a massive meal is a sure thing. To battle the urge to fill your thanksgiving plate over and over again, make sure to eat breakfast.

* I suggest oatmeal since it expands in your stomach and keeps you fuller longer

All in all tomorrow is turkey day, you will probably over endulge and that’s ok. This is the one day out of the year where that is ok. We wait for this day all year. Enjoy the day, eat to your hearts content, and be ready to sweat it off in the next few days.

Blessings friends




Healthy Thanksgiving Recipes

Hello All!!

Sorry I haven’t been posting as regularly as I usually do, but I’ve been traveling, and weirdly internet access hasn’t been available. So you guys get two blog postings today.

Let talk Healthy Thanksgiving Recipes

Fresh Green Bean Casserole


1-1/2 pounds fresh green beans trimmed

2 tablespoons butter or margarine

3 tablespoons all-purpose flour

1 tablespoon dry ranch salad dressing mix

1/4 teaspoon ground white pepper

1-1/2 cups fat-free milk

nonstick cooking spray

1 cup chopped onions

2 cloves garlic minced

1-1/2 cups sliced fresh mushrooms

1 cup soft whole wheat or white bread crumbs (1-1/3 sliced bread)


-Preheat oven to 375 degrees F

-In a covered saucepan, cook green beans in a small amount of boiling water for 10 to 15 minutes or until crispy-tender, drain and set aside

Meanwhile for white sauce

-In a medium saucepan, melt butter, stir in flour, dry dressing mix, and white pepper until combined.

-Stir in milk, cook and stir over medium heat until thickened and bubbly; remove from heat

-Coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat over medium heat.

-Add onion and garlic, cook for 2 to 3 minutes or until tender. Remove half of the onion mixture, set aside

-Add mushrooms to skillet and cook about 5 minutes or until tender. In a 1-1/2 quart casserole, combine mushrooms mixture, beans, and white sauce.

-In a small bowl, stir together reserved onion mixture and bread crumbs. Sprinkle bread crumb mixture over bean mixture over bean mixture in casserole. Bake uncovered for 25 to 30 minutes or until heated through. Makes 10 (1/2 cup) side-dish servings

Nutrition Information

Per Serving: 107 calories, 3g fat, 1g saturated fat, 7mg cholesterol, 14g fiber, 3g protein, 4mg sodium, 1.5 carbs,

Vegan, Vegetarian, Gluten-free Low Fat

Apple Cider Gravy


1 cup vegetable broth

1 cup apple cider

2 tablespoons + 1 teaspoon cornstarch

Pinch pepper, salt and seasoning, optional


-In a saucepan combine the broth, cider, cornstarch, and pepper and turn heat to medium-high

-Bing to a boil whisking continuously for 2 minutes. Taste and season with salt and/or your favorite Holiday flavors

A mouth-full of a title, but all true, no butter, no pan drippings, no sugar added, a true vegetarian broth gravy recipe.

Don’t worry, there is plenty of flavor my friends!

Try it and see! To make it really special, look for Clyde’s Cider to get the freshens most authentic apple cider I could find.


Spiced Sweet Potato Casserole


3lbs sweet potatoes

1/3 cup brown sugar (packed)

2 tablespoons butter

2 tablespoon orange juice concentrate

2-2/3 teaspoon ground cinnamon

1/2 teaspoon salt

1/2 teaspoon ground nutmeg

2 large eggs

1/4 chopped pecans


-Preheat oven to 350 degrees

-Pierce potatoes with a fork; arranging potatoes after 8 minutes

-Let stand 5 minutes

-Cut each potato in half lengthwise; scoop out pulp into a large bowl

-Discard skins

-Add sugar and next 5 ingredients (sugar through nutmeg) and neat with a mixer at low speed until combined

-Add eggs, beat until smooth

-Spoon mixture into a 1-1/2 quart caking dish, sprinkle with pecans

-Bake at 350 degrees for 45 minutes or until thoroughly heated

Nutrition Facts

170 Calories, 40 calories from fat, 4g fat, 2g saturated fat, 0g trans fat, 10mg Cholesterol, 240mg Sodium, 460mg Potassium, 33g Carbohydrate, 4g dietary fiber, 12g sugar, 3g Protein, 350% Vitamin A, 15% Vitamin C, 6% Calcium, 8% Iron

Stuff It!

“Stuffing has long been a staple of Turkey Day meals. Traditional 

stuffing is a dish made from crusty bread(or a packaged mix) veggies,

eggs, and aFREAKISH amount of butter. Most recipes call for an entire 

stick of it! The result is a 1-cup serving that contains close to 20 

fat grams. Yikes! And as tasty as this stuff maybe, there’sno WAY 

we’d waste all those fat grams on glorified bread. Save the day with 

this version instead.”


6 slices Wonder Light Bread any variety (or another light bread)

1 cup chopped onion

1 cup chopped celery

1 cup chopped mushrooms

1 cup fat-free broth, chicken or vegetable at room temperature

1/4 cup Egg Beaters, Original

1 tablespoon LAND O LAKES Whipped

Light Butter

2 cloves garlic, finely chopped

salt, pepper, rosemary, thyme


-For best results, leave bread uncovered for a night or two, until 



-Otherwise begin by lightly toasting bread

-Preheat oven to 350 degrees

-Cut bread into 1/2-inch cubes

-In medium-sized pot, combine broth, celery and onion

-Cook for 8 minutes at medium heat

-Remove for heat and add mushrooms and garlic

-Season mixture to taste to taste with salt, peper, rosemary and 


-Spray and place bread cubes in it

-Once veggie-broth mixure has cooled slightly, add Egg Beaters and 


-Pour mixture evenly on top of bread. Mix gently with a fork. Bread 

cubes should

be moist, but not saturated

-If necessary, add 1-2 tablespoons of water. Cover with foil and 

cook for 20


-Remove foil and fluff/rearrange stuffing. Return to oven (uncovered)

 for 10-15 minutes, or until top is golden brown

Serves 5

Nutrition Facts

Serving Size: 1 cup

Calories: 88

Fat: 1.5g

Sodium: 305mg

Carbs: 16g

Fiber: 4g

Sugars: 4g

Protein: 7g

**Nutritionals may vary depending on the bread you use.

Fifty percent of American say they put their Thanksgiving Day stuffing inside the bird, while fifty percent perfer cooking it on the side

Mini Low-Fat Sweet Potato Pies

These mini sweet potato pies are perfect for Thanksgiving.


2 cups mashed sweet poatoes (approx. 3 large sweet potatoes)

1 tsp ciinnamon

1/2 tsp nutmeg

1/4 tsp salt

1 tspvanilla

1/4 cup butter room temp

2 egs, 3 egg whites

1 cup low fat milk (or whole milk if you want it to be thicker)

1-1/4 cups sugar

Mini Marshmellow


-Preheat your oven to 350 degrees

-Wash your 3 large sweet potatoes & while damp wrap in foil & bake 

sweet potatoes for 1 hour until fork tender

-Remove skin and mash in bowl. you will only need 2 cups of this

-Pour batter in muffin tins lined with paper liners. Bake in oven for 

20 minutes or until not lumpy

-Turn oven to broil, immediatly place mini marshmallows all over the 

tops of the sweet potato pies

-Place in oven under broiler for 30 seconds until tops of marshmallows 

aregolden brown.

**This literally takes 30 seconds so watch carefully or the will all 


Low-Fat Sweet Potato Pie


1 tsp ground cinnamon

1/2 tsp ground ginger

4 egg whites

1/2 tsp ground nutmeg

2 cups canned pumpkin, about 2 cups

1-2/3 cups fat-free sweetened condensed milk

1/2 tsp salt

1 (9-inch) frozen pastry shell


-Preheat oven to 425 degrees

-Combine all ingredients in a large mixing bowl, except pastry shell

-Mix well and pour into pastry shell, bake 15 minutes, reduce oven 

temp to 350 degrees F.

-Bake 35-40 minutes more, or until knife inserted 1in from edge comes 

out clean

Nutrition Facts

130 calories, 6.3g saturated fat, 0.8g Poly-unsaturated fats, 

0mg cholesterol,

15g carbs, 2.3g dietary fiber, 2.1g sugar, 3.8g Protein

Enjoy all thse recipes. I plan on trying all of them.

Let me know how it turns out!




What a Birthday

Happy Birthday to Me!

Happy Birthday to Me!!

Happy Birthday to ME!!!

Happy Birthday to ME!!!!

Yesterday was my birthday and it was one of the best birthdays ever. Before we dive into it, let go back to Tuesday. This year I wanted to do something different. Instead of throwing a party, gathering my friends for a bowling tournament, or planing a grand dinner, I decided to spend all that time, money, and effort on myself.

I woke up on Tuesday and did something I never do, instead of rushing out of bed and heading straight to the gym, I slept in and relaxed. My first pamper appointment was at 12:15pm. I made my way to Zaza Modern Nail Solan and proceed to get the best manicure and pedicure I’ve ever had.

It was also the most expensive Mani-Pedi I’ve ever had, but in the end, it was 1000% worth it. I tried shellac gel nails for the first time. Now that I’ve come over to the dark side, I don’t know what took me so long to convert. Not only do these nails last up to 14 days, withouto damaging your nails, they also look flawless, shiny, polished and refined.

Check me out!

Who’s a Happy Girl??
Zaza Upgrade

Hot paraffin wax treatments soften hands and feet while restoring moisture and drawingout impurities. This was a $15 upgrade and worth every penny.

I love my nails. They are so glossy and smooth, I’m hooked on Shellic nails now, there is no going back.

Next Stop…

Next was a Triple Oxygen Facial at Bliss spa, in The W Hotel. I’ve always wanted an oxygen facial, they are supposed to take 5-10 years off of your apperance. What a perfect 31st birthday gift, making myself look as young as possible.

“The Facial that made us famous, this classic radiance reviver includes a target peel, an energizing enzyme pack and threee forms of skin brightening oxygen, including an oxygen wrap and vitaminized O2 spray. It’s like a breath of fresh air for your face-litterally”

The Facial did not dissapoint. I felt pampered and special all at the same time. I also added a tight and toned wrap to my adominal area.

Tight on target

Give your treatment a bluge-battling boost with a seaweed tast mask that pinpoints your pudgier parts (choops hips and thights, torso or arms), plus a slathring of three slimming creams”

I enjoyed all of my treatments to the fullest. My skin is now smooth, glowing, and stubble, and my nails are flawless. What more could the birthday girl want?

Bliss had an riduclous spread laid out in the womans waiting room. I snacked on gluten free brownies, smoked guoda and sharp chedder cheese, and sipped on hot tea after my 75 minute treatment. I felt like the Queen of Sheba when I left Bliss.

After my facial I was supposed to get sugar waxed, but decided I’d spent enough money for the day. I went shopping at Westfield mall in downtown San Francisco instead. I picked up my favoirte lotions and body wash sets from Bath and Body works. I also purchased a few new shirts that I desperately needed from my favoirte store.

I made it an easy night, grabbing a salad and some patatas bravas from Bocadillos, a great tapas spot in the financial district and called it a night.

I woke up on Wedesday excited to be that much closer to the big day. I completed a quick cardio session and got a thai message at Kinnaree in Mill Valley. I’ve been going to Kinnaree for the last 2 years and they always make my body feel like a million bucks. The massage is only a dollar a minute, you can’t beat that deal.

I promplty came home and packed for an overnight getaway to Saint Helena, about 15 minutes outside of Napa. I planned the pamper part of my birhtday, and my boyfriend planed the traveling part. He did a outstanding job.

We staid at the Harvest Inn, the best hotel the Napa area. Each room is equipped with its own fireplace, we had a jacuzzi overlooking the vineyard.

Somebody loves his Mary!!!

On the way to Saint Helena


Check out the room. Super duper Sweet.

Birthday outfit

Who knew 31 would look this good. I know I didn’t

We went to Farmstead for dinner, one of the best restaurants in Saint Helena

The next day we slept in then went to Cindy’s for lunch, a local institution for Home Cooked food. After lunch and some shopping at the Napa Outlets then came back to the Bay Area and had some sushi for dinner.


My birthday was relaxing. Now I’m on my way to Washington DC visit my Daddy.

Check out my Birthday present

Its a handmade leather holster from Local Branch. One of my good friends has this holster and I always admired it. Since my birthday was coming up, I figure this would be the best excuse to finally bite the bullet and order it.

I wanted to make I would get it before my trip to DC, so I offered to pay extra for rush delivery. I was more then worried when I didn’t get an response to my email, but all was well, it arrived on Wednesday afternoon, with a handwritten note.

These people go above and beyond the call of duty. They even shot me an email today to make sure I recieved my holster.

Big shout out to: Local Brand

check them out at

you will not be dissapointed.

Thats all today folks

Blessings my friends!!



NOLA & Healthy Chicken Stew


Today is a great day; this will be the best week ever. Why??? It’s my birthday week!! I will be 31 on Thursday, and I’m looking forward to the big day.

I plan on relaxing all week, I can’t promise I will post everyday, but I will do my best.
Last weekend I went to New Orleans. I love that city, the music, the food, the people, the drinking, the nightlife, what’s not to love? 
Enjoy the pictures.
When we got home, and did the math, my boyfriend and I realized we will be traveling a lot these next few weeks. We both want to make sure we stay healthy, void jet lag and packing on extra holiday weight so early in the holiday season.
I’m heading to DC on Friday, then off to Ohio on Wednesday to spend Thanksgiving with my Sister. I should be back in Cali next Friday, but who knows what will happen.
I haven’t been cooking as much as I like to. My man usually doesn’t complain, but when I asked if I should cook last night or order out he defiantly shared his opinion. Cook babe
Those 2 words were all I had to hear.
The weather is changing, yesterday was the perfect day for chicken stew. I know I always say everything I make is excellent, but this dish was extraordinary. The vegetables were perfectly tender, the potatoes where flavorful, and I was told, the chicken fell right off the bone.
Enjoy this recipe. I found it in a cookbook my Mother gave to me called  
Weight Watchers One Pot,the ultimate kitchen companion with over 300 recipes.
I didn’t fully follow the recipe, I’ll indicate what the recipe calls for and what I did instead. Enjoy
Chicken in White Wine
7 PointsPlus value, per serving
Serves 6
3 slices turkey bacon chopped
I used fake bacon, a morning star product, all the flavor for ½ the fat
1 (3 ½ -pound) chicken, cut into 8 pieces
I used drumsticks, was worried chicken breast would dry out
1 Onion Chopped
2 celery stalks, chopped
1 head garlic, cloves peeled
1 tablespoon tomato paste
½ pound cremini mushrooms, sliced
1 cup frozen small onions
Couldn’t find these onions, used green onions instead
1 (14 ½-ounce) can reduced-sodium chicken broth
½ cup dry white wine or dry vermouth
I used Traders Joes Vinas Chilenas Sauvignon Blanc 2013
½ pound small red potatoes, scrubbed and quartered
used small buttery potatoes from Trader Joes
4 carrots, cut into 2-inch lengths
2 tablespoons all-purpose flour
2 tablespoons water
2 tablespoons chopped fresh parsley
I purchased a Dutch Oven, for 50 bucks at Cost Plus World Market, just for this recipe. I can tell it’s going to be a staple in my kitchen.

Heat nonstick Dutch oven over medium-high heat. Add bacon and cook, stirring until crispy, about 5 minutes; transfer to paper towels to drain.
The only trick with Morning Star fake bacon is to make sure you don’t burn it, it looses all flavor if it’s even slightly overcooked
Add chicken to Dutch oven, in two batches, and cook until lightly browned on all sides, about 5 minutes per batch. Transfer chicken to plate as it is browned
Since there is only one carnivore in our house, I cut the meat portion in half

Reduce heat to medium. Add chopped onion, celery and garlic to Dutch oven; cook, stirring, until vegetables are lightly browned, about 8 minutes. Stir in tomato paste until smooth. Add mushrooms and frozen onion; cook, stirring, 1 minute. Add broth, wine, potatoes, and carrots; bring to a boil, scraping up browned bits from bottom of pot. 
I added all vegetables and browned them at the same time. 
Return chicken and bacon to Dutch oven. Reduce heat and simmer, covered until vegetables are tender and juices run clear when chicken thigh is pierced with a fork, about 25 minutes.

Meanwhile, whisk together flour and water in small bowl until smooth. Stir in about ¼ cup of hot stew liquid until blended. Add liquid to pot and cook, stirring occasionally, until liquid bubbles and thickens, about 3 minutes. Serve sprinkle with parsley.
I like my chicken to have more color too it, once I let it boil for 20 minutes, I transferred the Dutch Oven to the oven and broiled it until the chicken had a nice color to it.
Per serving (1/6 of chicken and about 1 ½ cups vegetables with sauce); 295 Cal, 7g Total Fat, 2g Sat Fat, 0g Trans Fat , 96mg Chol, 360mg Sod, 22g Carb, 7g Sugar, 4g Fib, 33g Protein, 76mg Calcium
FYI Originally this classic chicken and red wine stew was prepared with a rooster. Slow cooking it in red wine ensure the very flavorful meat would become meltingly tender. Nowadays, chicken stand in for the rooster in this ever-popular recipe
This was one of the best chicken stews I’ve ever tasted. I know I will be make this for my children, when I have them. Its hearty and healthy.
That’s All Today Folks
I’m off to enjoy a spa day full of nails, sugar waxing, and facials. 
Blessings  my Friends

All About Bullying


Lets talk about Bullying Kids

Hi Friends!!

Today is all about bullying, children and adults.

I like statistics, they make things real in my book. Enjoy these scary bullying statistics.

42% of kids have been bullied while online

1 in 4 verbally attacked more then once

35% of kids have been threatened online

58% of kids and teens have reported that something mean has been said to them online

77% of students have admitted to bing the victim of one type of bulling or another

1 out of every 4 kids will be bullied sometime throughout their adolescence

46% of males follow by 26% of females have admitted to being victims in physical fights

58% of kids admitted to never telling an adult when they’ve been a victim of a bullying attack

I come from the home that taught me: if they hit you, you hit them back. Bulling wasn’t a problem around me. I stood up to bullies and help anyone that had a problem with bullies. But kids are different now a days. I’m not sure if they are softer or if bullying is getting worst, but its starting to effect more and more kids everyday.

Bulling is getting worst in American schools and studies prove domestic violence at home are leading to an increase in bullying online and in schools.

Bullying and depression are related, depression effects bullies and their victims. Victims of cyber bulling maybe at an even higher risk for depression.

Depression can have a number of serious effects on someones life

– Low Self-esteem


– High rates of school absence


-Physical illness

Lets talk about Bullying Adults

I found this awesome article about bullying in the work place. I know all of you will enjoy it as much as I did.

35% of the American workforce, or 53.5 million people, have directly experiences bullying or mistreatment, by one or more employees, usually verbal abuse

15% have witnessed bullying at work

72% of those bullies are bosses

Bullying in the workplace is similar to the school playground in that people are being demeaned or exploited

In the office bullying is far more subversive and challenging to overcome as grown bullies are adept at finding non-assertive victims and staying under the radar

Bosses have a need to push people around to get their way and if no one stood up to them in school then they have no reason to stop their bullying now in the business world

Different types of Bullying Bosses

On the more extreme end of the spectrum there are those who throw tirades and intimidate employees continuously, some are even guilty of sexual harassment this behavior is nefarious enough to warrant termination and legal ramifications.

At the other end of the spectrum you’ll find the covert bully, the much more rampant, fear provoking voss who acts out episodically

These bosses with bullying tendencies are masters at pushing you to the limit with out giving you enough fodder to purse legal actions.

They may even attempt to disguise there horrible unapropiate behavior with levity saying

Oh I was just joking


You’re too sensitive, you know your doing a great job.

Real Talk

Bullying has turned into an epidemic. I consider myself a bad-ass but I have been a victim of bullying at past jobs and currently in certain situations.

What to do…what to do?

I plan on continuing to stand up for myself and I will always remember my parents words

If someone hits you…



Blessings My Friends


Power Foods That Can Help Shed Belly Fat

Hello Friends! 
Yesterday I featured Chips oh Boy cookies from my new Abs Diet Cookbook. This cookbook  has abdominal safe recipes, and it also explains exactly why the Abs diet Power 12 food groups are so effective for weight loss. They seem to live by this “power of 12″ it only makes sense to share these 12 power foods with all of you, so you can also get in on the latest nutritional science.
If you build your meals using these 12 power-foods you won’t get involved in a risky guessing game. You’ll know exactly what to eat for every breakfast, lunch, dinner and snack. You’ll automatically eat healthier.”
Superfood #1
Almonds and other Nuts and Seeds
  • Fights cancer
  • Builds muscle
  • Helps prevent weight gain
  • Battles heart disease
  • Lowers blood pressure

Power Nutrients: Protein, monounsaturated fats, vitamin E, fiber, magnesium, phosphorus

Fights Against: Obesity, heart disease, muscle loss, wrinkles, cancer, high blood pressure
Try these too: Walnuts, pistachios, peanuts, Brazil nuts flax seed, pumpkin seeds, sunflower seeds, and avocados
All nuts are high in protein and monounsaturated fat, but almonds are the king of nuts.
A 2009 study in the American Journal of Clinical Nutrition showed that eating almonds suppresses hunger, and the more you chew them the greater your feelings of fullness will be
Walnuts, pistachios, Brazil nuts, and pecans also deliver amazing health benefits.
Add chopped almonds to plain peanut butter
Put almond slivers on cereal , yogurt, or ice cream
For a popcorn alternative try:
Tailgate Party Nut Mix
1 cup pumpkin seeds
1 teaspoon canola oil
1 cup whole almonds
1 cup pecan halves
2 tablespoon maple syrup
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground allspice
1/2 teaspoon sea salt
1 cup orange-flavored dried cranberries
  1. Preheat oven to 350 degrees and coat a baking sheet with cooking spray
  2. Put pumpkin seeds in bowl and coat with oil
  3. Spread seeds on baking sheet and roast for about 20 minutes, stirring several times
  4. Place the pumpkin seeds, almonds, and pecans in a medium bowl and stir in the maple syrup to coat
  5. Mix cinnamon, nutmeg, allspice and salt in small bowl and add to nuts, make sure to stir well
  6. Spread mixture on baking sheet and roast for 15 minutes, stirring occasionally, until dry
  7. Check often to avoid burning
  8. Cool in pan for 20 minutes
  9. Place the mix in bowl and stir in cranberries
Per serving: 260 calories, 7g protein, 16g carbohydrates, 20g fat, 2g saturated fat, 105mg sodium, 3g fiber
I’m going on a trip to New Orleans tomorrow and I always end up trashing my diet within an hour of me landing. I will be making this tonight, it seems like the perfect healthy snack to munch on, while trying to avoid the beignets.
Super Food #2
Beans and Legumes
  • Helps to prevent weight gain
  • Fights cancer
  • Battles Heart Disease
  • Builds Muscle
  • Lowers Blood Pressure

Power Nutrients: Fiber, protein, iron, foliate

Fights Against: Obesity, colon cancer, heart disease, high blood pressure
Try These Too: Lentils, peas, dean dips, edamame
Beans are good for you heart, the more you eat them the more you’ll be able to control your hunger
2 recent studies proved people who eat a serving of beans daily weight about 6.6 pounds less, have smaller waist sizes, and have lower blood pressure then people who don’t eat beans
They are all good: black, navy, lima, pinto, chickpeas (garbanzo), just stay away from refried beans
Toss into soups and on top of salads
Mash with fork and add to burritos
Use hummus (pureed chickpeas) as a high-fiber substitute for fatty mayonnaise on sandwiches
I hate hummus, I guess I will have to find another creative way to get beans into my daily diet

Super Food # 3
Spinach and other Green Vegetable

  • Fights Cancer
  • Battles Heart Disease
  • Lowers Blood Pressure
  • Helps Prevent Weight Gain
  • Strengthens bones

Power Nutrients: Vitamins, including A, C, and K; foliate, minerals, including calcium and magnesium; fiber; beta-carotene

Fights Against: Cancer, heart disease, stroke, obesity, osteoporosis

Try These too: Romaine lettuce; kale; calciferous vegetables like broccoli and Brussels sprouts; green, yellow, red, and orange vegetables like asparagus, yellow beans and peppers

Vegetables are packed with important nutrients and they are also a critical part of your body-changing diet
Puree Vegetables and sneak them into marinara sauce or chili
Use Spinach as lettuce on a sandwich
Stir-Fry Greens with a little fresh olive oil and garlic

Super Food # 4

(fat-free or low-fat milk, yogurt, cheese)

  • Strengthens bones
  • Helps Prevent Weight Gain
  • Lowers Blood Pressure
  • Fights Cancer
  • Improves Immune Function

Power Nutrients: Calcium, vitamins A and B12, riboflavin, phosphorus, potassium

Fights Against: Osteoporosis, obesity, high blood pressure, cancer

Try These too: Cottage cheese, low-fat sour cream

Not only does dairy strengthen bones, it is also a vehicle for weight loss and muscle growth.
Milk: volume, liquids can take up valuable room in your stomach and send the signal to your brain that you’re full
Use Yogurt for low-fat dips
Grate hard cheese on top of your morning oatmeal

Add a sprinkle of chocolate powder to milk to help curb sweet cravings while still providing nutritional power
Milk gives me gas, I do enjoy cottage cheese and yogurt, I wonder if Almond milk is just as beneficial as cows milk. I’ve been enjoying almond a lot more.

Super Food # 5

Instant Oatmeal (unsweetened, Unflavored)

  • Helps Prevent Weight Gain
  • Battles Heart Disease
  • Fights Cancer

Power Nutrients: Complex carbohydrates and fiber

Fights Against: Heart disease, diabetes, colon cancer, obesity
Try These too: Steel-Cut oats and cereals such as Fiber One and All-Bran
You can eat it at breakfast, a couple of hours before a workout, or as a late-night snack to avoid binge eating
***Make sure to purchase the unflavored unsweetened variety’s and use other powerfoods such as milk and berries to enhance the taste. flavored oatmeal often comes loaded with sugar calories
A Penn State study shoes that oatmeal sustains your blood sugar levels loner than many other foods, which keeps your insulin levels stable and ensures you won’t be ravenous for the few hours that follow
Preliminary studies indicate that oatmeal raises the level of free testosterone in your body, enhancing your body’s ability to build muscle and burn fat, and boosting your sex drive
Add Oats to Meat loaf in place of bread crumbs
Use high-fiber cereals to add bulk to yogurt
Include oatmeal in a post-workout smoothie
I eat oatmeal everyday, I recommend it to everybody that asks me what the secret is to loosing weight. Take a 7 day challenge and 1 packet of unflavored unsweetened oatmeal (use honey to take the edge off) I promise you will feel the difference.

Super Food #6


  • Helps Prevent Weight Gain
  • Builds Muscle

Power Nutrients: Protein, vitamin B12, Vitamin A

Fights Against: Obesity, diabetes, hunger at 10 am
Try These too: Omega-3 eggs and Egg Beaters
For a long time eggs were considered pure evil, but not anymore. Eating an egg or two a day won’t end up causing LDL cholesterol or triglyceride levels to rise.
A recent study found that people who ate one egg a day for 12 weeks saw their good cholesterol HDL levels rise by up to 48%
Eggs also contain vitamin B12, which is necessary for fat breakdown, and taurine, which may reduce the effects of stress chemicals in the brain
Swirl an egg into soup to make it more filling
Add a poached egg to spinach salad and top with shaved Parmesan cheese
Crack an egg and stir it into hot couscous or rice so it cooks right into the grain and adds a creamy texture

Super Food # 7

Turkey and other Lean Meats

  • Builds Muscle
  • Improves Immune Function
  • Helps Prevent Weight Gain

Power Nutrients: Protein, iron, zinc, creatine (beef), omega-3 fatty acids (fish) vitamins B6 (chicken and fish) and B12, phosphorus, potassium

Fights Against: Obesity, various diseases
Try These too: Lean beef, lamb, fish, shellfish, Canadian bacon
It takes more energy for your body to digest the protein in meat then it does to digest carbohydrates or fat, so the more protein you eat the more calories you burn
To cut down on saturated fats even more, replace some of your meat meals with fish dishes and concentrate on cold-water fish like tuna and salmon, because they contain a healthy dose of omega-3 fatty acids as well as protein
Roll up slices of deli Turkey breast for a quick protein snack
Instead of canned tuna, have a can of sardines for lunch
Take high-quality fish oil in capsule or liquid form
My boyfriend makes sure I take fish oils everyday, I can really tell the difference when I miss a few days

Super Food # 8

Peanut Butter, Natural (No Added Sugar)

  • Builds Muscle
  • Helps Prevent Weight Gain
  • Battle Heart Disease

Power Nutrients: Protein, monounsaturated fat, vitamin E, niacin, magnesium

Fights Against: Obesity, muscle loss, wrinkles, cardiovascular disease
Try These too: Almond, cashew, and hazelnut butters
PB is high in calories, but its packed with heart-healthy monounsaturated fats that can help your muscles grow and your fat melt.
Also try Almond butter
Dip Pretzel logs into peanut butter
Fill celery sticks with almond butter
Mix 1 tablespoon of peanut butter into plain spaghetti drizzled with soy sauce,sesame seed oil, and Asian vinegar

Super Food # 9

Olive Oil

  • Helps Prevent Weight Gain
  • Lowers Blood Pressure
  • Fights Cancer
  • Battles Heart Diseases
  • Improves Immune Function

Power Nutrients: Monounsaturated fat, vitamin E

Fights Against: Obesity, cancer, heart disease, high blood pressure
Try These too: Canola oil, peanut oil, sesame oil
Olive oil and its friends will help you eat less by controlling your food cravings; they’ll also help you burn fat and keep your cholesterol in check.
Dip crusty bread into extra-virgin Olive oil as an appetizer
Drizzle olive oil and balsamic vinegar on salads instead of creamy bottled dressings
Saute with Canola oil cooking sprays to avoid soaking vegetables and meats in oil

Super Food # 10

Whole Grain

  • Fights Cancer
  • Helps Prevent Weight Gain
  • Lowers Blood Pressure
  • Battles Heart Disease

Power Nutrients: Fiber, protein, thiamine, riboflavin, niacin, pyroxene, vitamin E, magnesium, zinc, potassium, iron, calcium

Fights Against: Obesity, cancer, high blood pressure, heart disease
Try These too: Brown rice, barley, couscous, quinoa, whole wheat pasta, whole wheat pretzels
***When it comes to breads and other things made from cereal grains: AVOID THE WHITE STUFF ie white bread, white rice, cookies, ritz crackers…
An 11-year study of 16,000 middle-age people, researchers at the University of Minnesota found that consuming three daily servings of whole grains can reduce a person’s mortality risk over the course of a decade by 23%
Try Quinoa, a nutty-tasting grain that, like eggs and beef, contains muscle building amino acids. Use it for pilafs, risottos, or grain salads
Use whole grain bread crumbs to reduce fat content of your meatballs
Turn salads into belly-filling meals by adding whole wheat pasta

Super Food # 11

Extra-Protein (Whey) Powder

  • Builds Muscle
  • Helps prevent weight gain

Power Nutrients: Protein, cysteine, glutathione

Fights Against: Obesity, muscle loss
Try These too: Ricotta cheese
Powdered whey protein is a type of animal protein that packs a muscle-building wallop.
By adding whey powder to your meal you may have created the most powerful fat-burning meal possible
Whey protein is a high quality protein that contains essential amino acids that build muscle and burn fat
Mix whey protein powder into pancake or cookie batter
Stir into cottage cheese or oatmeal
Use Italian ricotta, made from the whey of cheese making, it is lower in fat than cheese, yet high in protein. Ricotta is not just for manicotti. Toss it with pasta or with broccoli and eggs. Mix it with blueberries for a crepe filing, top a pizza with ricotta

Super Food # 12

Raspberries and Other Berries

  • Helps Prevent Weight Gain
  • Battles Heart Disease
  • Fights Cancer

Power Nutrients: Antioxidants, fiber, vitamin C, tannins (cranberries)

Fights Against: Heart disease, cancer, obesity
Try These too: Blueberries, blackberries, strawberries, raspberries, cranberries, apples, grapefruit, kiwifruit, and most other fruits
Berries are a serious super food, they are chalked full of antioxidants, flavonoids which can help improve eyesight, balance, coordination and short term memory.
Darker and brighter fruits tend to have more vitamins, minerals, and antioxidant compounds, popular berries like raspberries, blackberries, cranberries, and strawberries fall into this category
Just eat them

Wow! I can’t believe we made it through all 12 of these power foods. Try to incorporate these foods into your everyday diet. My goal is to consume at least 5 powerfoods a day. Share your goals.

References: The New Abs Diet Cookbook by David Zinczenko, editorial director of Men’s Health& Women’s Health

Good luck friends

Healthy Eats

Hi All! Sorry about not posting yesterday. I dropped my phone and shattered the screen, and I wasn’t near my computer all day. This is what I’m working with until I have time to get it fixed.

Not only is it annoying, I’m also worried about cutting myself on the glass, while trying to send a text or email. I should have it fixed by tomorrow.

Today is all about healthy recipes. I’ve been slacking on recipe sharing, and a few of you emailed me expressing your disappointment. I heard you loud and clear, enjoy….


I purchased a new cookbook and I’m already obsessed with it.

The New ABs Diet Cookbook is different. It says yes to food, and shows you exactly what to eat to burn fat and build lean muscle. The backbone of this revolutionary diet is the Abs Diet Power 12, the healthiest, most satisfying foods on the planet. The New Abs Diet Cookbook uses these key food groups to put you in control of your nutrition, by cooking your own meals you’ll consume fewer calories, drop pounds in just days and revamp your healthy – all without counting calories or fat grams.”

You know I’m always looking for new ways to improve my diet and persuade my abdominals to come out of hiding. This is the first recipe I tried and it didn’t disappoint.

Chips Oh Boy! Cookies

3 power foods are hidden in these delicious cookies


1-1/4 cup whole wheat flour

1-1/4 cup unbleached flour

3/4 teaspoon baking soda

1/2 teaspoon salt

1/2 cup butter, softened

3/4 cup granulated sugar

3/4 cup packed brown sugar

2 eggs

1/2 cup unsweetened applesauce

1 teaspoon vanilla extract

12 ounces dark chocolate chips

3/4 cup chopped walnuts

Preheat the oven to 350 degrees, coat baking sheets with cooking spray

Mix the flours, baking soda, and salt in a medium bowl

Beat the butter and sugars with a mixer on medium speed for about 2 minutes

Beat in the eggs, 1 at a time. Beat in applesauce and vanilla

Add the flour mixture and mix until blended

Stir in Chocolate chips and walnuts

I made these for some friends so I omitted the walnuts

Drop rounded tablespoons of the dough onto the baking sheets, leaving about 2 inches between cookies.

Bake for 10 to 12 minutes or until golden brown. Cool on a wire rack.

Per cookie: 150 calories, 2g protein, 22 carbohydrates, 7g fat, 3.5g saturated fat, 85mg sodium, 1g fiber

These cookies were yummmmmmy. You can tell they are healthy, but they don’t lack in flavor.


CBs Healthy Cream of Broccoli Soup

1 whole white Onion

Stew 2 large heads of Broccoli

4 cloves of garlic

2-1/2 cups

1/2 cup cottage cheese

1/2 cup greek yogurt

Put everything in a medium pot and boil until broccoli is cuttable but still bight green.

Drain off all water and put broccoli mixture into blender

Add greek yogurt and cottage cheese to blender and pulse for 10-15 seconds until creamy

Fun this recipe up with cheddar cheese, ground beef, grilled chicken, parmesan cheese, pines, the possibilities are endless.

Thats all today folks

I hope you enjoyed the recipes.




Friends, Workouts, and a 40th High School Reunion

Lets talk birthday workout
Just 10 more days until my 31st birthday. I don’t have any big plans yet, no wild parties to attend, no girls weekend in Vegas, nope, nothing at all. I don’t have many friends.
 I’ve always admired people that have a group of girlfriends they have known most of their lives. I’ve hopped, skipped and jumped all around, and since I’m terrible at staying in touch with people, my friend count is low. I have a best friend, a sister, a close friend, my boyfriend and that’s pretty much it. I am true loner. I would rather be by myself on a Friday night, then painting the town red with a group of people. 
It never bothers me until birthdays come around. Only then, do I wish I had 30 friends to rent out a bowling alley and tear up the lanes with fun and laughter, reminiscing on old times and my younger years. Oh well, it is what it is. No complaining now. I am working on maintaining lasting friendships now, but for this birthday I have a feeling it’s going to be my boyfriend and me, grabbing dinner hanging out, and looking for trouble, which is 100% fine with me. I love to eat, and he is my favorite person right now, so it’s a win win. 
I’ve been watching my weight and making sure to get an adequate amount of exercise. I don’t want to loose anymore weight, just maintain my current physique. Maintaining is just as hard as loosing weight for me. I’m used to balls to the wall exercising or not exercising at all. Light workouts are boring and uneventful. I like to push myself to my limits and then some. 
Bikram yoga has been good to me these past few weeks. I’m finally back to riding the spin bike 3 times a week, after my nasty tumble down the stairs. I’ve included 100 push up and 100 squats a day, to keep my arms and booty tight and right. So far my plan is working. No access weight gain, no extra flab, everything is staying where it is supposed to be… so far. I’ll keep you guys updated. 
Lets talk 40th High School Reunion
I escorted my mother to her 40th high school reunion on Saturday. I have fun no matter where I am and who I’m with, but I knew this night was going to be special. 
I had a great time dancing, drinking, meeting my Mothers old classmates, and creating  memories. Enjoy the pictures
All dressed up with somewhere to go
How cute is my Mother??? 
These two ladies are ready to party
And it begins…
 Wish I had some dance pictures to share, but I was too busy rocking out to 70s music!
Group Picture, can you find my Mom?

Just a few selfies 
to finish the night off right

I had the best time with my Mother that night. Not only did we dance the night away, but I got to see her in a different light. She was a great Mother and now I know she was also a shy, beautiful, funny classmate. I guess the apple doesn’t fall far from the tree.

That’s all today folks
Blessings my friends

One of Those days

Have you ever had one of those days? 


I woke up, popped right out of bed like usually and even got to chat with my father before running at a Bikram Yoga class. I pushed myself, and my body, to my stretchy yogi limits for 90 minutes. After a few meetings, I went to lunch with my Bestie, and got to hang out with him for a while. Sadly I’ve had a slight headache all day. I’m pushing through the only way I know how. I hide behind my smile. Today is not my best day.


I can think of a few things that have been festering. 
I have some serious students loans that I’m trying to tackle, but it seems as if they will never go away. I feel like I’m being placed in a hole and dirt is constantly being piled upon my head. DEBT SUCKS. It makes me feel low and irresponsible. I’ve been growing a business, but they don’t care about that. All they want is the money, which I can understand, but I don’t have the money to give them. I’ve been stressed out about student loans ever since I sighted on that dotted line. 
Another thing thats been buzzing in my ear is my weight. I’ve gotten myself down to a respectable weight. My body is banging right now, I can finally see all my hard work paying off. My diet is pretty clean, I practice heated yoga 3 days a week, while getting adequte carido interval sessions 2-3 days a week. I’m contantanly thinking about what I can do better, or what workout I need to complete next. I’m not burned out, but I’m tried of stressing out over my body, and what goes into my mouth. As much as I want to step back and surrender control I think about this girl. 
No one knew her, but she’s still alive inside of me. She still begges for those french fries. I’m not sure if my worries will ever go away. What if? What if I wake up 300 pounds again, what if this was all a dream. I know this sounds silly, but when I look in the mirror I always expect that girl to be staring back at me. 

Tonight I’m having dinner with my boyfriends family. I’m sure we will eat some tasty food, tell some jokes and have a merry time. Exactly what I need today.
Have a wonderful weekend!

Low Calorie Cheesy Toast & Healthy Lunches

I haven’t been cooking as much as I usually do, but that doesn’t mean I should deprive all of you. I’m going to make this recipe for mid-morning snack tomorrow. Check it out and tell me what you think. I looks great to me, cheesy bread that’s low calorie, I can deal with that.
Fresh Tomato & Mozzarella on Toast

  • 1/2 French baguette sliced or your favorite low calorie bread 
  • 2 medium tomatoes
  • 1 & 1/2 cup shredded low sodium mozzarella cheese
  • Italian seasoning
  • Olive Oil
  • Balsamic Vinegar
  • Salt
  • Pepper


  • Slice Tomatoes and french bread 
  • Toast the french bread in toaster
  • Place toasted french bread pieces on aluminum foil or baking pan
  • Put one layer of tomato slices on each piece of french bread (usually 1-1/2 to 2 tomato slices for each piece of toast
  • Sprinkle Mozzarella cheese on top of each piece
  • Bake in oven or toaster oven until cheese is melted
  • Take out of oven and drizzle a small amount of alive oil and balsamic vinegar on top
  • Sprinkle with Italian seasoning and salt and peeper to taste on top
  • Enjoy

289.3 calories, 7.3g fat, 33.7g carbs, 14.2g Protein

This recipe works because tomatoes and Mozzarella cheese are both low in fat and calories. 

Mozzarella cheese has 4.8 grams of fat, and 78 calories, 0.8g carbs, 6.9g protein per slice.

French Baguettes have 180 calories, 1g fat, 26g carbs, and 6g protein per 2-2.5oz slices.

Tomatoes have 31.3 calories, 0.5g fat,6.9g carbs, and 1.3g protein per 1 cup.

I think this will be a great after work/school snack for all ages. I’m looking forward to tackling this tomorrow. 


Lets Talk Lunch
With my birthday about a week away, I’ve been doing everything I can to stay in shape. My lunches are now limited to salads, and anything else thats mostly green. This is fine with me, I love a great salad, you can get creative with them. 
Today I went to a local joint called ‘Fish’ in Sausaltio. It’s a little pricey, but the seafood is fresh and sustainable, and I can get a healthy hearty lunches without much fuss. 
Today I ordered a tossed green salad with lime vinaigrette and grilled Halibut on top. I also split an order of sauteed turnips in olive oil with my bestie.

I was stuffed at the end of this meal.
If you can’t tell by the pictures, lunch was great! 
Check out Fish if you are every in Sausalito, its a hidden gem.

350 Harbor Dr
Sausalito, CA 94965

They only accept cash

That’s all today my friends. This posit was short and sweet, just like me. Enjoy the rest of your day.