Friday, May 10, 2013

Face It.....

everyone knows that these days food has taken over many people's life's. In the US alone (known around the world as the fat people country) obesity rates have more than doubled in adults and children since the 1970's. I personally think it's because 1. many meals are replaced with fast food 2. children are lazy and would rather be inside playing their games then outside building a fort or riding their bike. I know that when I was younger when I got home from school, we would have a snack and then go outside and play. Growing up we were always active and my parents both taught us the importance of a healthy diet. Now this isn't saying I was a health freak. I loved food, I always wanted to eat more. But I had my mother that would have to restrict me and boy I am thankful now. Some kids are not as lucky as I was, some parents will just give their kids food to just keep them quite. Child obesity has gotten out of control and most the time it leads to adult obesity. I found this article that I think everyone should read because this is a problem that everyone needs to address. Hopefully this will lead at least one person to making the life changing decision of a healthy lifestyle.


 Among Americans age 20 and older, 154.7 million are overweight or obese (BMI of 25.0 kg/m2 and

higher): 79.9 million men, 74.8 million women. Of these, 78.4 million are obese (BMI of 30.0

kg/m2 and higher):- 36.8 million men, 41.6 million women.  Among Americans age 20 and older, the following

are overweight or obese (BMI of 25.0 and higher):  For non-Hispanic whites, 73.1 percent of men and

60.2 percent of women. For non-Hispanic blacks, 68.7 percent of men and 79.9 percent of women.

- For Mexican Americans, 81.3 percent of men and 78.2 percent of women.

Of these, the following are obese (BMI of 30.0 and higher):

- For non-Hispanic whites, 33.8 percent of men and 32.5 percent of women.

- For non-Hispanic blacks, 37.9 percent of men and 53.9 percent of women.

- For Mexican Americans, 36.0 percent of men and 44.8 percent of women.

©2013 American Heart Association, Inc. All rights reserved. Unauthorized use prohibited.

Source: National Health Examination Survey: 1960-1962; National Health and Nutrition Examination Survey: 1971-1974,

1979-1980, 1988-1994, 1999-2002, and 2007-2010; Data derived from Health, United States, 2011 (National Center for

Health Statistics).


The total excess cost related to the current prevalence of adolescent overweight and obesity is estimated

to be $254 billion ($208 billion in lost productivity secondary to premature morbidity and mortally and $46 billion in direct medical costs).

If current trends in the growth of obesity continue, total health care costs attributable to obesity could

reach $861 to $957 billion by 2030, which would account for 16% to 18% of US health expenditures.
I think this is one of my most important posts because so many people deal with this on a daily basis. Now I wasn't born skinny, I sometimes like to say I am big boned, but in reality I just like food. Over the past 98 days I have completely changed my eating habits. I no longer look at food the way I used to. Let me tell you if I can do it anyone can do it. It is so worth it because not only do I have more energy, my skin has gotten healthier, my clothes look and fit better, it has overall made me a happier person. So why don't you make the change, I guarantee you won't regret it.
Now this weekend I am going to Waynesville for my brother's fiance's college graduation and of course for Mother's Day.  I am very thankful for the mother I was blessed with and I  hope everyone has a safe and wonderful Mother's Day weekend and let all the mother's out there know how thankful you are for them.

Day 98:
Breakfast: 2 hard boiled eggs and 1 banana
Snack: plain turkey hot dog (no bun)
Lunch: Salad for Champians
Snack: edamame
Dinner:  grilled chicken salad

40 days no diet mountain dew

21 days till ultimate goal

My allerges were killing me last night so I didn't get the chace to work out. (will make up for it)


Thursday, May 9, 2013

Skinny Tuna Melts

This recipe is for when you need something tasty, fast and if you are like me you probably have all of the ingredients in your kitchen.
What you will need
2 cans of tuna
1 small onion
1/2 cup reduced fat cheese
2 medium eggs
2 teaspoons of garlic salt
and of course I added sriracha hot sauce

Start by chopping up your onion into small pieces
then add everything to your mixing bowl,

and mix together.

Then pour into omelet cooker (this is the best thing to use because it keeps it together while cooking). Your mixture will make two Skinny Tuna Melts. Once it is golden brown on the outside,
Enjoy! If you are like me and do not eat any type of bread, I would suggest putting these on a nice, tasty salad. They have so much flavor you won't even need dressing (well I would use hot sauce of course)

Now after I finished my Skinny Tuna Melts, I figured I could go ahead and make my breakfast for today. So I made my Perfect Pancakes but this time instead of peanut butter and almonds I added dried cranberries.

I still can't believe that 1 banana and an egg makes 2 pancakes, these just make me happy!

Day 97:
Breakfast: 2 Perfect Pancakes
Snack: 1 Skinny Tuna Melt (just by itself)
Lunch: spaghetti squash with ground chicken and low sugar marinara
Snack: dry roasted edamame
Dinner: The salad of champians and 1 banana with 2 tablespoons of reduced fat peanut butter

39 days no diet mountain dew

22 days till ultimate goal

Week 1 Day 2: (high inclined) walked 30 minutes on treadmill

Wednesday, May 8, 2013

Skinny Mini Spicy Cauliflower Poppers

I am super excited to share this recipe today because this is seriously the best snack or side I have ever made.
What you will need
Cauliflower (if you want them crispy use fresh but all I had was frozen so they were soft)
Sriracha hot sauce
Hidden Valley Ranch Packet
Olive Oil

Preheat oven 400'
Start with the amount of cauliflower you would like and then add 1/2 tablespoon of olive oil, sprinkle the ranch packet on top of all the cauliflower (not the whole packet, this is just for a hint of taste) and then finish it off with the hot sauce. ( You choice the amount of hot sauce, because I use a lot) Then mix all ingredients together.

Pour onto cookie sheet or casserole dish and stick in the oven.
 Fresh cauliflower cook for 40 minutes, stirring 3 times.
Frozen cauliflower cook for 30 minutes stirring 2 times.
Fresh cauliflower cook till ends are golden brown.
Frozen cauliflower cook till ends are crispy and you can stick a fork through the middle.

Once they are finished get ready for your taste buds to be completely satisfied. They are so good you will almost feel guilty.
Make sure you check out tomorrow for my step by step recipe for Skinny Tuna Melts

Day 96:
Breakfast:2 medium eggs with a tsp of sugar free syrup
Snack: Skinny Mini Spicy Cauliflower Poppers
Lunch: spaghetti squash with ground chicken and low sugar marinara
Snack: Almonds and a few peanuts thennnn they had snow cones at work and I couldn't turn them down because they had sugar free:)
Dinner: went with the bf to one of our favorite places, where I had grilled chicken, steamed broccoli and a side salad with hot sauce as dressing.
38 days no diet mountain dew
23 days till ultimate goal
Week 1 Day 1: walked on the treadmill for 30 minutes

Tuesday, May 7, 2013

Healthy Living & Setting Goals

I haven't had much time to blog over the past few days because I ended up going back to my hometown to be with my best friend because her grandfather passed away. He sure will be missed.
 So as you can probably guess I haven't had much time to cook nor was I able to keep track of everything I ate. Now I did stick to most of my normal "new" eating habits so don't think I just went crazy. But I will be making sure to start back today keeping up with my food journal because I only have 24 more days till my ultimate goal.

Now it is also finally Spring/Summer time which means, longer days, fresh recipes and lots of flowers. So I hope you all will continue this journey with me.
Today I am going share an article that I found about healthy living and setting goals. Because changing my lifestyle to healthy has changed every aspect of my life. One of the most important things I have learned these past couple of months is,

 ♥ "Be known for the beauty that comes from within.." -I Peter 3:4 ♥

Living Healthy: Make Your Health Goals “SMART”

 SMART stands for specific, measurable, attainable, realistic and time-based.


What you want to achieve and how you’ll do it
Not specific: To exercise
Specific: To get in shape by walking
Ask yourself: What do I want to accomplish? How will I do it?


How you’ll know when you’ve reached your goal
Not measurable: To walk often
Measurable: To walk for 30 minutes, 5 times a week
Ask yourself: How much? How often?


That your goal is possible
Not attainable: To walk 5 miles in 30 minutes
Attainable: To walk 1 ½ miles in 30 minutes
Ask yourself: Can I do this?


That your goal is appropriate for you
Not realistic: To walk for 2 hours every day
Realistic: To walk for 30 minutes every day
Ask yourself: Am I willing to work towards this goal? Do I have the skills and resources I need?


When you plan to reach a goal
Not time-based: To walk 5 times a week until I feel fit
Time-based: To walk for 30 minutes, 5 times a week for a month
Ask yourself: When will I achieve this?

Other Examples

  • A good goal: To eat healthier
    A SMART goal: I will eat at least two servings of fruit every day for the next month.
  • A good goal: To get more sleep
    A SMART goal: I will go to bed by 10:30 pm every weeknight for the next two weeks.
  • A good goal: To drink more water
    A SMART goal: I will have water with lunch, instead of my usual soda, every day this week.
  • A good goal: To work out
    A SMART goal: I will go to the gym at least three times a week for the next month. Each time, I will do at least 30 minutes on the elliptical or treadmill.

Goal-Setting Tips:

  • Pair Up! Encourage a friend to set healthy goals, too. Check in with each other to help stay motivated.
  • Write it down. Write your goal down and post it someplace you look often, like your bathroom mirror or refrigerator door.
  • Reward yourself. Treat yourself for a job well done. A little reward for progress can go a long way toward helping you achieve your goals.

5 Reasons to Set SMART Goals

  1. They help you focus
  2. They help you stay motivated
  3. They help you manage your time
  4. They help you track your progress
  5. You are more likely to achieve them
So I going to set one new goal today and that is to get more exercise. Now I joined Gold's Gym but it doesn't open until May 24th. So my goal until then it to at least get 30 minutes of some sort of activity at least 5 days a week. I will be tracking myself and the activity to keep myself accountable.

Also make sure you check out tomorrow for my Skinny Mini Spicy Cauliflower Poppers.

Day 96:
Breakfast: 2 eggs
Snack: 2 tablespoons of peanut butter
Lunch: spaghetti squash with ground chicken with low sugar marina
Dinner: the salad for champions (minus the cheese), skinny mini spicy cauliflower poppers, and 2 pieces of small skinny turtles.

37 days no diet mountain dew

24 till ultimate goal