Negative calories because they burn more calories during digestion than they have in them! Awesome Right?

HEALTHY CHICKEN FAJITA WRAP

Ingredients:

• 1 Multi Grain W/Flax Flat Out Bread
• 1/4 Cup Reduced Fat Sargento Colby Jack Cheese
• 3 Large Romaine Leaves
• 1/4 Cup Old El Paso Fat Free Re-fried Beans
• 2 Cups Salsa
• 1 Tbsp Cajun or Fajita Seasoning
• 1 Medium Chicken Breast Boneless

Directions:

1. Defrost chicken and cut into strips. Cook on a skillet with tbsp of seasoning
2. Spread cheese and re-fried beans evenly onto Flat Out bread. Microwave for 30 Seconds.
3. Add salsa, chicken and lettuce onto flat out bread and roll tightly.

Calories 286, Fat 6g, Fiber 14g, Carbs 26g, Protein 35g

Source: undressedskeleteon.tumblr.com

LAUGHTER IS THE BEST MEDICINE

WHAT I ATE FOR DINNER

Since I burned about 1400 calories working out this morning, I decided to have a very nutrition dense dinner. Pictured above is my quinoa, sweet potato fries, and a baked chicken drumstick concoction. I usually just pop my sweet potato in the microwave for about 10 minutes then eat it out of the shell, but today I decided to have some baked sweet potato fries. 

Baked Potato:

I just cut up one whole baked potato, sprinkled some salt on it, and sprayed some pam olive oil spray on it, then popped it in the oven at 425 degrees for about 15 minutes or until soft. 

Chicken

I always get my chicken drumsticks from Aldi because they are the least processed for the most money. They advertise that they don't add any steroids or preservatives to the chicken and in my opinion they taste the best. I just lightly put some of the Lawry's Hawaiin marinade sauce on it, with some Nigerian seasonings (maggi( nigerian cubed chicken stock seasoning that can be bought at any African or international foods stores, 2 cubes for the 9 drumsticks) and some pepper to create some spice to it and bake for at 45 minutes at 425 degrees.

Qunioa:

I measured 1/4 cup dry quinoa, put about 1.5 cups of water on there and cooked for about 15 minutes ( I like my quinoa well done). After that I put some of the sauce from my baked chicken on top of the quinoa for some flavor. 

Total: 

About 502 calories (give or take). 72 g. Carbs (Mostly from the sweet potato and Quinoa and these are really good and whole carbs). 11g Fat (from the chicken, if you take the skin off usually  knocks it down to about 2g. fat), 30g Protein. 

Enjoy!

EXUDE ELEGANCE!

Sometimes its easy to get entranced by society's expectations for what beauty is. Like Andre 3000 said :"
I see the pecking order
Quote-unquote "bad bitches" work the whole floor
Those that get laughed at sit off in the corner
Like a lab rat nobody want her"

We have been taught from a very young age that BEAUTY IS EVERYTHING. The world tells is that to succeed in life, you must be beautiful, and since mainstream society has always set the standard for what beauty is, in this time and age it basically means you must be: Tall, Thin, Fair/Fair skinned, etc etc. That's why people all around the world erode their skins with bleaching creams, tan their skin, bleach their teeth, bleach their hair, starve themselves skinny, spend hours at the gym..and the list goes on. Like the generations before us, sometimes we become shackled by societal conventions of what beauty is or should be.

Let the image above remind us all that there is beauty in STRENGTH, there is beauty in CONVICTION, there is beauty in INTELLECT, there is beauty in PRIDE, there is beauty in FAITH, there is beauty in RESILIENCE, there is beauty in PERSEVERANCE, there is beauty in SURVIVAL, there is beauty in SOLITUDE,  in general there is beauty IN LIFE..and it transcends whatever poppycock the media tries to shove down our throats. 

WE ARE ALL CAPABLE OF MUCH MORE THAN BEING LOOKED AT.

WE ARE CAPABLE OF BEING LEGACIES.

WE ARE CAPABLE OF CHANGING THE WORLD

WE ARE CAPABLE OF CHANGING OURSELVES

WE ARE CAPABLE OF LOVING OURSELVES

WE ARE CAPABLE OF EMBARKING THE JOURNEY TO SELF-ACTUALIZING

WE ARE CAPABLE OF BEING!

SATURDAY AM CHECK IN

HAPPY SATURDAY!

I woke up this morning and the first thing I did was hop out of bed, lace up my running shoes and hit the track. I really didn't feel like running today but I went outside in the blazing Saint Louis Heat Anyway. Although I wanted to turn back many times, I stayed the path and even went an extra mile today. I got home and did part 3, week 1 of my 2oo squats challenge athttp://www.twohundredsquats.com and although I am past exhausted I couldn't be prouder of myself! I worked out for almost 2 hours this morning and per my heart rate monitor (hrm), I burned about 1440 calories. All in all, a most productive Saturday morning! 

Today I will:
1. Pay attention to what goes into my mouth
2. Stay positive and keep positive thoughts in my mind
3. Wash my hair
4. Relax because the hardest part of my day is over (my run).
5. And focus on what I want most from my fitness routine (be healthy, lean, strong, and happy).

Before My workout this morning

After My workout...Sweating like I was in a sauna

What my Heart Rate Monitor (Hrm) said :)

CALORIES IN PERSPECTIVE

#Runner Problems

FOOD FOR THOUGHT

Detox Salad-For those days you want to flush away the shame of last night's unpalatable debauchery. :)

RUNNING FOR BEGINNNERS

When I first started my fitness journey I could barely WALK 3 minutes without being tired or dripping with sweat and perspiration. So initially I started walking, and I'd walk for 2 hours everyday. After about 3 months of that, I decided to try running/jogging. I didn't have the running guide (pictured below) that I had then, but its the same gist. I would walk, then run, then walk, then run and set little goals for myself. Although I didn't use time as my interval, I used distance. Fast forward a year and a half later, I can now run 25 minutes without stopping although I still do interval running. When I run now I run about 5.2 miles on the days that I run.

For those unsure about running, I hope the guideline below will be helpful. Running has great benefits and for me, it was one of the few exercise that really got the scale moving for me, and is responsible for the almost non-existent loose skin that I have. Running builds endurance, reduces stomach fat, and is an extreme fat burner. Enjoy!

ONE OF MY FEMALE FASCINATIONS-FUN FACT

 "I paint myself because I am so often alone and because I am the subject I know best." -Frida Kahlo

I have always adored this artist because in my opinion she is an artist that always dived into self-exploration. I have always had a fascination for artists that are eons ahead of their time and walk through their world unafraid. Frida Kahlo was one of those artists; she recognized her demons and undaunted, made the daily plunge into life's battlefield with her paintbrush as her sword and her canvas as her armor.

A SIGHT FOR SORE EYES!

Pineapple glazed Chicken Salad

Ingredients

• 1 Boneless Medium Chicken Breast
• 1 Tsp Olive Oil
• 1 Cup Crushed Fresh Pineapple
• 1 Tsp Garlic Powder
• 1 Tbsp Parmesan
• Salt
• Pepper
• 1 Tbsp Light Brown Sugar
• 1/4 Cup Blueberries and Diced Pineapple
• 1/4 Cup Diced Red Onion
• 1/4 Cup Diced Bell Peppers
• 3 Cups Romaine Lettuce

Directions

1. Defrost chicken and cut into strips. Add it to a pan with olive oil on medium high. Add crushed pineapple, brown sugar, garlic powder, salt, and pepper and cook until chicken is glazed and cooked. Save remaining glaze in pan.
2. Place chicken and glaze into the refrigerator for 30 minutes to chill. 
3. In a bowl add Lettuce, Peppers, Onion, Diced Pineapple, and Blueberries.
4. Take chicken out of refrigerator and lay on top of salad. Pour glaze over salad and add Parmesan on top.

Calories 254, Fat 3.6g, 20g Protein, 18g Carbs, 10g Fiber

Source: undressedskeleton.tumblr.com

Laughter is the best Medicine :)

FRIDAY AM CHECK IN

I've lost another pound...which I should be excited about but I'm disappointed because I know that I should be losing more in water weight and I haven't due to the fact that I haven't been sticking to my calorie goals. Yesterday I caved in and hate 3 slices of pizza at work for dinner and 6 oreo cookies, leaving me at a whooping 2300 calories. How I managed to still lose a pound is a miracle in of itself, but I"m positive it was due to the 1500 calories burned working out that morning. Although I"m not happy with myself, I am happy that when I reach my goal weight..as long as I keep working out and eating a balanced meal, I can stay in maintenance mode. 


Today will be a doozy, its supposed to be 105 degrees in Saint Louis, and since I didn't work out because it was too hot, I am contemplating taking a rest day for my legs (they are throbbing) or going to my school gym later at night. 


The movie "Ted" is out so I plan on watching that right after work and then perhaps going to the gym...or maybe just resting and working out tomorrow...I haven't decided yet. 


Self-Control continues to be a daily batter for me, but I'm hoping that it will be a war that is one day won!


Happy Friday!

BEFORE/AFTER PICTURES

Sometimes I get discouraged and forget just how far I've come...So in moments like these I like to look at old pictures of myself from 2 years ago and remind myself that I have come far, and will continue to go farther. I thought I'd share these pictures with you all. My Journey from 330-to 230ish....Enjoy!

READY FOR A CHALLENGE?

FOOD FOR THOUGHT: Health Benefits of Mangoes

Thought I'd blog every now and then about how certain foods are important overall for the body. In this hot summer weather, a refreshing mango is not only pleasing to your taste buds; it can also be pleasing to your overall health and here are some reasons why. 

1.Mangoes have been known to contain antioxidants that can help protect against colon, breast, leukemia and prostate cancers.

2. Mangoes have been known to help lower cholesterol due to high levels of fiber, Vitamin C, and pectin

3.  Can clear your skin by eliminating pimples and clearing clogged pores

4. Contains a significant source of Vitamin eye that can help promote eye health

5. Helps with diabetes by normalizing insulin levels

6. Mangoes help improve digestion because they contain enzymes that help break down proteins.

7. Mangoes boost your immune system due to amounts of Vitamin C and vitamin A in mangoes, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

8. Good for your sex drive :)..Mango contains a significant source of Vitamin E that has been linked to an overall healthy sexual drive.

 

KEEPING THINGS IN PERSPECTIVE

THURSDAY MORNING CHECK IN

THIS MORNING WAS A CHALLENGE!!!

Waking up to run at 6:45 am in what will be 105 degree weather was a CHALLENGE
Pushing my body through the soreness of yesterday's squats and run was a CHALLENGE
Pushing myself that extra mile to burn that extra 200 calories was a CHALLENGE
                         BUT I DID IT!!
I burned 1300 calories today through a 1hr45 min run and day 2 of my 200 squats challenge
I will also burn about another 190 with my bike to and from work for a total of about 1490 calories
Today's breakfast is oatmeal and a salmon spinach and egg omelet.

Yesterday I consumed about 2000 calories (600 more than what my goal was because I drank beer and ate cookies at the jazz festival yesterday). But I still managed to lose a pound and I am proud of myself for not over-binging or being too hard on myself or going home and scarfing down chocolate and cookies (which I definitely felt like doing last night, but I stopped myself).

My calorie goal for today is no more than 1400 calories, so we'll see how that goes...

Happy Thursday and Check in Soon!!!

MUSCLE VS. FAT

I know that in this aesthetic driven society, many people are often more obsessed with the number on the scale than the nutrition and exercise that goes with maintaining a healthy body. So I thought I'd post some visuals up that would put the muscle vs. fat debate in perspective. 5lbs of fat definitely looks and feels different than 5 lbs of muscle. Muscle tend to be more compact and stronger and can actually help drive your metabolism and keep the body in fat burning mode. One of my goals is to get down to about 160 and then start incorporating heavier lifting and toning practices so I can gain about 5-7 lbs of muscle for an overall toned and trim look.

Its important to remember that although the number on the scale is important, IT ISN'T THE LAST WORD. If you are running and toning a lot and find that you still aren't losing weight. It COULD be that you are building muscle. MEASURE YOURSELF to see if there has been any loss in inches, and also look at how your clothes fit. 5lbs of muscle will always be better for you than 5lbs of fat any day :)







5lbs of fat vs. 5lbs of muscle