The Super Bowl is weeks away, and the party invitations are already in the mail!

I couldn’t even tell you who made it to the playoffs, but I can say that I’m looking forward to the party. Super Bowl parties are great excuses to get together, have a great time and eat some yummy cheat foods like loaded nachos, hoagies and my favorite, chicken wings!!!

Since I love chicken wings so much, I searched around for a healthier “baked” recipe to justify more chicken wings in my belly

Of course, it’s hard to come close to a perfectly seasoned, fried and dipped chicken wing, but this next recipe is still crunchy and leaves me satisfied! Mmmmm…

Ingredients:

• 4 lbs of Chicken Wings
• 1/4 cup olive oil
• 1 cup grated parmesan cheese
• 1/2 cup Italian seasoning
• 1/2 tsp cumin
• 1 tbsp garlic powder
• 1 teaspoon salt n peppa

Preparation:

• Preheat oven to 425
• Lay your wings on a baking sheet
• Season your wing with salt, peppa, Italian seasoning, and cumin
• Bake wings for 20 minutes
• While wings are baking, mix garlic powder, parmesan and oil in a bowl
• Pull wings out and roll them in your parmesan mix and throw them back in the oven
• Bake for another 5-10 minutes

Touch down!!!

If you’re a gym goer, especially a runner, I know that you consider your sneakers vital to your workout. You have special running shoes, weight lifting shoes and even ones for that intense spinning class.

Companies are constantly marketing new technologies in shoes that will give you better comfort, support and even build you a better butt!

Mentally, when I put on my Nike Zooms, I feel like a butterfly on that treadmill and feel that my joints and bones are prone to less pressure and damage.

Apparently, the next study is negating what I just said, in fact it suggests that sneakers are bad for you!!!

What?

The following study was published in the Dec. 2009 issue of the PM&R, the journal of American Academy of Physical Medicine and Rehabilitation.

According to Dr. Casey Kerrigan and fellow researchers at the University of Virginia, running barefoot puts less torque/ pressure on your cartilage and joints.

The study involved 37 women and 31 men who average 15 miles per week in recreational running. They were all asked to run on “scale-like” treadmill as their torque and twists were evaluated by some device.

The researchers found an increase in this torque for the knees, hips and ankles when the participants were wearing running shoes as compared with when they were running barefoot

The study showed that wearing sneakers caused a 38% increase in torque which was surprisingly more than walking in heels which was only 20-26%

So what’s the solution? Do we take our sneakers off and walk and run barefoot everywhere? Won’t I get cracked heels and constantly need a pedi egg to scruff them? what if I step on glass!! Not cute…

Dr. Kerrigan is not promoting running barefoot, but the simplest shoe may be fine as long as it supports the foot from other injuries like shin splints.

Dr. Kerrigan also went on tell interviewers that she believes she has the answer to a better shoe and that she’s already in the process of designing them through a manufacturing company.

Hmmm…. what do I think?

Well, I was started to believe Dr. Kerrigan for a few seconds until I read the part about her “new shoe”… Now I think it’s just an advertisement ploy to put money in her pocket..

I think I’ll continue to rock my Nike Zooms!!!

If you’re concerned with the breakdown of your joints caused by running, then try lower impact cardio like the elliptical or even swimming. In addition to low impact exercise, make sure you’re well nourished and that your diet is rich in Vitamin D and Calcium to help with stronger bones

Click here to read how Kale is King of greens and how its Packed with Calcium.

If you’re year has started of hectic and contains very little rest and relaxation time, the last thing you want to do is waste more driving time heading to a crowded gym.

And I say.. it’s ok.. don’t go to the gym! Stay home and workout instead.

There are many options to working out at home.

• Fitness DVDs. If you have a Fitness channel on cable, choose a fun 30 minute class that you’ll enjoy.
• Go for a walk. Find a great uphill and downhill neighborhood to work your legs or just go for nice jog.
• Jump Rope and jumping jacks. Jump ropes are so inexpensive and easy to carry around.
• Full body workout. Doing full body workouts can cut time while getting both upper and lower body in shape.

Check out one of my favorite full body moves! (by the way, how cute are these cartoons! They were created by Uttam Gusham in India)

SQUAT & PRESS: You may do this move with dumbells, bands or your own body weight. I usually use 12 lb dumbells for this.

Similar to the cartoon, start standing straight up, squat down with your booty parallel to the floor (hold 3 seconds) and come up extending your arms up to work those sexy shoulders.

Try 3 sets of 12-15 reps. Beginners try 2 sets of 12 reps. Your legs, butts, thighs and arms will feels this.

Check out this great Full Body Workout I found in Glamour Magazine!

Add these moves to your week and you’re guaranteed to look more trim and tone.

Body by Glamour Strength Plan Month 1 Body by Glamour glamour.com

If you have other great sources and links, please share with the rest of us!

This post was inspired by my Mommy!

All my life, my Mommy has been walking around the house with natural goop on her face, body and hair. Sometimes it’s chunks of dripping avocado mix on her face, olive oil on her body and even some fatty mayo on her hair.

At least once a day, I get a call from my mom about her latest food recipe and/ or beauty regimen that she saw some where or made up herself.

I would love to post a picture of her right now, but she threatened to sue me! So.. just imagine a beautiful glowing, olive skin toned complexion.

Here’s the latest one she called me with that felt amazing on my skin!!

Ingredients:

• 1 cup of red grapes with seeds
• 3 tablespoons of oatmeal
• 2 tablespoons of honey
• 3 tablespoons of plain yogurt

Directions:

• Put all ingredients in a blender
• Mix until pasty
• apply your mask all over the face
• Leave on for 15 min
• Rinse with warm water

This anti-oxidant rich mask will regenerate, hydrate and soothe skin. Plus, the oatmeal will gently exfoliate dead skin cells and leave your skin supple and glowing!

And who doesn’t like that!

Thanks Mommy!

If you have other fun and nutritious skin care recipes, please do share. Healthy looking skin is always in demand

DON’T BE AFRAID YOUR LIFE WILL END; BE AFRAID THAT IT WILL NEVER BEGIN. Grace Hansen

What a great quote!

Just the other day I was getting in trouble in the playground at school with the other little monsters. Today, I look in the mirror, and it’s a new person. How amazing that I’m looking at a grown woman with new features, new lines and a new soul.

Why am I writing this? If you’ve been paying attention to the news all week, I’m sure you noticed the chaos and sadness that’s occurring in Haiti after a 7.0 magnitude of an Earthquake struck. The death toll has reached over 200,000 and still more bodies are being recovered. Tragedy is all around us, and wars are being fought all over the world, and human suffering still exists.

When situations like this happen, it’s normal for people to turn to religion and spirituality to help ease their minds to justify life.

Here’s a great quote that sums up how I feel. LIFE IS NOT THE WAY IT’S SUPPOSED TO BE. IT’S THE WAY IT IS. THE WAY YOU DEAL WITH IT IS WHAT MAKES A DIFFERENCE. Virginia Satir.

You can go on all day quoting scriptures on why life is the way it is, but personally, I just don’t know… deep down in my heart, I love the cute fables and morals that go with religion but when it comes down to it, I’m just like everyone in that I share similar goals.. I strive for peace and happiness

Life is precious and don’t forget, fragile. Tomorrow is never promised so don’t put off life in hopes for a better future. Live it now. Live the life that makes “you” happy.

We grow up learning to please everyone and doing things for acceptance, not realizing we have wasted time and opportunities. Being accepted is great, but what’s the point if you’re miserable

You deserve to love your life! So let’s do it!

Live it up, laugh out loud, love hard, live in the NOW, and take risks!

I recently had a delicious side dish from an Ethiopian Vendor while visiting a local fresh food market. I can’t seem to remember the actual name of the dish, but it was a mixture of steel cut oats and cauliflower. The flavors, textures and overall taste was so comforting and yummy.

As usual, the mad scientist in me tried to recreate this dish

Not only did I recreate this recipe, I reinvented it! Instead of just cauliflower, I added more veggies, broth, beans and spices.. End result: AMAZING

Ingredients:

• 1/2 cup steel cut oats
• 1 1/2 cup veggie broth
• 1/2 cup chopped cauliflower
• 1/2 cup chopped carrots
• 1/2 cup chopped eggplant
• 1/2 cup chopped cherry tomato
• 1 cup chopped kale
• 1/2 cup chickpeas
• salt n peppa
• Italian seasoning or curry depending on your taste (I love curry!)

Preparation:

• Bring your veggie broth to a boil
• throw your oats in, lower heat and let it simmer for 5-10 min
• In a wok, sautee your veggies and chickpeas for a few minutes until almost cooked
• Don’t forget to season with your preferred choice of spices (italian or curry)
• 10 minutes after oats are cooking, combine the veggies and mix in.
• Let it simmer some more for another few minutes
• If you need more broth, feel free to add more too depending on what consistency you like

Voila!

I’m not a vegetarian, but I do enjoy vegetarian dishes throughout my week. This dish provides a complete protein (chickpeas + grains = complete protein), complex carbs and plenty of nutritents!

I hope you enjoy my crazy yet yummy concoction!

Oh! and if you happen to know what that Ethiopian dish is called, I would love to hear from you!

When puberty struck, so did the fat on my hips, thighs and buttocks. My body definitely can be labeled as pear shaped. Not much up top… lots on the bottom

No matter how hard I work out and eat right, that area just seems to like to hold on to a little extra fat. So instead of staying frustrated with my build, I’ve learned to embrace and work with it.

On top of learning to accept this nuisance, new research published claims that my curvy lower body is actually a good thing!

Ladies!!! According to researchers at England’s University of Oxford, your fat booty could mean less diabetes and heart disease. Oh yeah! I’m never getting either of these!

Researchers went on to explain that not all fat is created equal. We’ve all heard it a million times that belly fat is dangerous, but booty fat may actually be good

The fat around our belly is considered metabolically active meaning that it will burn faster than other areas of the body. This might sound like a good thing but during the burning process, toxins called cytokines are released into the body and can lead to inflammation, cardio disease, diabetes and other health complications.

When it came to lower body fat, the scientists noticed that it released “beneficial” hormones to protect the body from diseases.  The researchers explained “If fatty acids are not stored in fat but are stored in other organs like the liver or the arteries this makes you prone to develop diabetes and heart disease”.

Until now scientists aren’t 100% sure on how and why humans store fat the way they do but they definitely feel that genes and gender play a huge role.

Women naturally store more fat in their lower body than men and according to studies, women have lower risk of heart disease.

So what did I learn from this Study?

I learned that I’m cursed with curves for life, but I am less likely to get cardio disease and diabetes than hipless girls.

Even though I am genetically predisposed to curves, I still believe that my body can look the way I want it too.. slimmer, toner and sexier but it might take me a little longer than a person who naturally stores it in their midsection.

At the end of the day, eat right, exercise and your body will look A-OK!

Hi Everyone!

I’m sure that you’ve already noticed that I’m a food junky! I always loved food from childhood, but I have to say that after my weight loss, I’ve learned to love and appreciate food even more!

I’m always on the hunt for the best ingredients and healthy food stock for my kitchen and pantry. After finding things I love, I feel that it’s my duty to share it with you to help boost your weight loss and overall health.

Trust me, when it comes to weight loss.. you’ll never catching me eating steamed chicken and broccoli. I have mastered the art of delicious healthy cooking that I forget I’m eating low fat, low carb or even sugar free

The following items that are on display can all be found in my pantry!

Organic White Chicken breast in water: Lean protein is essential for building lean muscles and great for suppressing that devil of an appetite. This 100 calorie option is perfect for me. I add a little low fat mayo, salt n peppa, glob of honey mustard and drop it in a whole grain wrap with some spinach and tomatoes. Mmmmm

Roasted Red Peppers: Yes this next one is low in calories, low in carbs and rich in Vitamin C, but most importantly, these pepper strips are delicious!! Add this to your chicken wrap, drop it in your omelette or just eat it straight! You can also make this at home, but roasting peppers with oil can pack on the calories.

Sexy Spices: Nothing drives me more wild than a spice rack! I bought a cute spice rack on sale from Bed Bath & Beyond that included 12 great spices like garlic powder, red pepper flakes, curry, cinnamon and other flavorful herbs. My food is always bursting with aromas and flavors. The more appetizing my food looks and smells, the more satisfied my taste buds are.

Canned Pumpkin Puree: I know that fall is over and Pumpkin is an Autumn harvest crop but I don’t care!!! I love me some pumpkin anything! You’ll always find pumpkin puree in my pantry. It’ low in fat and carbs, it full of beta carotene to help give my skin a healthy glow and it’s just so yummy too. Can you keep a secret? I think I have a pumpkin obsession lol. I love making guilt-free, sugar free pumpkin pudding, baked pumpkin oat muffins, and pumpkin protein shakes.. oh! And my newest recipe is the pumpkin ice cream!

Powdered Egg Whites: I do love my liquid egg whites too, but this powder is great for baking! Wanna make the best smoothie ever! Add a few tablespoons of this egg white powder to your protein shake and enjoy a creamier, smoother blend. Mmm..  oh, and don’t forget that this is also a great low fat, lean protein choice! You can find this in the baking goods aisle of the grocery store or order it online 

HEMP!!! OMG.. I love Nutiva’s Organic Shelled Hemp Seeds! A few months ago, I got a special package from Nutiva’s CEO John Roulac (Thank John!!!). My box included his newest Hemp protein powder, hemp oil, coconut oil (mm mmm) and my new pantry favorite, his shelled hemp seeds. This is a great protein option for vegetarians because it’s considered a perfect protein (contains all aminos similar to animal protein) and is packed with Omega 3’s. Hemp seeds taste so buttery and sprinkle perfectly on salads and my pumpkin ice cream!!! Click here to read more about the benefits of my dear hemp plant

PEANUT… peanut butter! It’s really hard to come across individuals that hate peanut butter.. The only issue with peanut butter is that its calorie packed and contains a lot of fat which may not be too friendly for a person trying to drop a few pounds.

Not anymore! When I was in Seattle a few months ago, I walked into Custom Smoothie, a nutrition store and found this jar on the counter: Powdered Peanut Butter that was only 50 calories for 2 tbsps and 75% less fat than regular PB.  If this tastes ok, then it would be a perfect substitute for a person following a low cal, low fat diet. Hmm… I was curious to try it so I bought a few jars. Of course it’s not as creamy and tasty as the real deal, but this powder was actually pretty, pretty, pretty good! I have been using it in my shakes and even mixing it with sugar free jelly to spread on whole grain bread. You can order this online

Magic Goji Berries! And the winner for the highest anti-oxidant rich food goes to… Goji!!!

Click here to read more details on the benefits of this fruit. A handful of these little guys a day provides me with a boost of anti-oxidant, phyto nutrients, Vitamin C and even a little protein. They’re a little tart but still good. I cook them in my morning oats, throw them in my smoothies or even sprinkle a few in my chicken sandwich.

I hope you enjoyed a peak into my pantry!

We would love to hear what’s in your pantry and why you chose those food items.

Love you all!

A great way to kick start your weight loss this year is through organization and planning!

I’ve created a checklist for you to follow and help boost your efforts for the upcoming months!

1. Keep a Journal. Studies have shown that keeping a journal can double your weight loss. Keeping track of my calories makes me aware of everything entering my mouth and prevents me from bad food choices. If you have one already then you’re awesome! If not, then go and get one. Get a journal that’s colorful and fun to keep you inspired about writing in it.
2. Stock your Kitchen. Your kitchen should be free of all Junk food! Make sure that you’re fully stocked with healthy food choices like whole grain oats, fruits and veggies, and herbal tea.
3. Create a Plan. Get your new calendar and start planning your week. Jot down the days that you will be working out and the possible meals that you’ll be eating to maintain your goal. Planning your week or months will inspire you to stay motivated and on track.
4. Weigh in. Choose one day a week to weigh or measure yourself. Let your progress push you further! This will also reveal if you begin to gain weight so you can re-evaluate and restart your plan.
5. Have fun. Pick one day a week to have a fun cheat meal with friends and family.

Leave a comment with your New Year’s weight loss goals for everyone to see!

(soon after I wrote this post, a dear facebook friend of mine shared some of his inspirational words and personal testimony regarding his health journey. I found his written piece very fit for today’s post and to the New Year, so I thought I would steal his work and post it here! Ha ha .. Just joke.. I asked for permission of course! I hope you enjoy the Dean Joseph’s radiant words as much as I did Thanks Dean! xoxo

Written by Dean Joseph.

This is a small essay I have been meaning to write so I am sitting down to get this off my chest. As you know I am sort of a health enthusiast. It took me a long way to get where I am today and just wanted to share some points and discuss my new found health and vitality. I went from 240 lbs. to 180lbs in about a year.
Going to start from 1999 when I joined the US ARMY. When I signed up back then I was 145. As you know basic training is mentally and physically demanding. Most of it is mental but we will discuss that later. So time went on and by like 2001 I was a chunky 180. The Army Physical Training program isn’t bad but only designed to maintain not really anything else. You have to work out on your own for your results.
My weight gain “downfall” started around 2003 when I went to Germany. By the time I returned to Fort Drum I had stress fractures in both legs. I was on crutches sitting around just eating pizza and wings. I got to about 225 lbs. back then. By Army standards I was overweight. Fast forward through two Iraq by the time I got out I was about 230 lbs.
By then it’s now 2006 out of the Army and just sitting at home. Like most Veterans when you get out you don’t do much just kind of “decompress”. Then I found out I had high blood pressure in 2007. Which was weight and Army induced. So they put me on medication. But my weight still rose. By May 2008 I was about 240 lbs. One day I looked in the mirror and said “time to change”. There was a Gym about a mile away from my house so I joined up. At first went there went through the motions but not really doing much. I was losing weight but not really. My habit was workout then go home and pig out which doesn’t make any sense when you think about it.
I went to Antigua in January of 2009 and came back different. So started to read and research about not just weight loss but the human body and what health is. Also I began to do Yoga. Yoga is like the ultimate mind body connection. Once you start you will begin to notice and feel more in tune with yourself.
Then I changed my eating habits. I you’ve heard of “eating clean”. I make sure I eat food that is mostly natural. Also most of the meals I cook myself. Don’t get me wrong I still love cookies, cakes and a hamburger but that happens like once a month. Also if you cook make stuff you know you going to enjoy and want to cook.
Remember what I said before about it’s all mental. Before I got my car I took the bus to the Gym after work. Rode my bike there also. I’m saying this to show that if want it you it you will succeed as with everything else…
Below are some questions and tips which you have probably heard before but will reiterate here to help you.

1. How serious are you about your health/fitness and what are you willing to do about it?

2. Consistency is the key. Set aside time where you know you can do what needs to be done to improve your weight loss/fitness goals. Make it a good habit!

3. Pace yourself and coach yourself. Personal Trainers are great but only you can motivate yourself.

4. Listen to your body. Get feedback from it you will be amazed at what it will tell you.

5. Do your own research and ask questions which leads back to Number 4.

6. Eat to fill satisfied not to feel bloated, full and sleepy. When this happens blood and energy is being drawn from other parts of the body to your digestive system.

7. Drink water and natural juices. Sodas and other drinks have dyes and perseveres that aren’t natural. If the ingredients have more than two things that are not natural put it back!

8. Exercise doesn’t have to be a task or chore. It’s important but make it fun so that you look forward to it instead of dreading it.

9. When exercising concentrate on the full range of motion. And breath normally don’t hold it. Breath control is the absorption and release of energy.

10. Try Yoga! You don’t have to be flexible like a pretzel. It’s all about the mind and body connection.

11. it’s all mental, it starts with your mind then after that. If you hungry enough you will succeed.

On that note I just want to say give it a shot whatever you try. Have a great New Year! And let’s start strong in 2010!

Some links and Books to Check out:

http://www.menshealth.com/

http://www.smallworldbeauty.com/

http://www.crossfit.com/

http://www.abc-of-yoga.com/

Health and Fitness by Sharkey and Gaskill

You Are What You Eat by DR. Gillian McKeith

Since it’s the start to a fresh New Year, I thought the first recipe of the year should be easy, healthy and light!

The following recipe is so easy to make and won’t wreck your weight loss efforts.

Ingredients:

• 4 Halibut Fillets (2-3 ounces)
• Salt n Peppa
• Low Sodium Salsa
• 1/4 cup sliced black olives
• 1 tbsp lemon juice
• 1 tbsp capers

Preparation:

• Preheat oven to 425 degrees
• In a baking dish, place fillets of fish and season with Salt n Peppa
• In a separate bowl, mix salsa, olives, capers and lemon juice
• Pour mix on top of fillets
• Bake for 15 minutes

How easy was that! If you’re starting a low carb New Year, then try serving this fish along side some steamed asparagus or zucchini or even some cauliflower rice. If you’re aiming for a well balanced meal, try a 1/2 cup of whole grain rice or couscous.

If you have similar delicious recipes that are figure friendly, please feel free to submit them!

Happy New Year!