Homemade Vegetable Soup

Hey everyone!

Hope all has been well! I have been doing good! Just busy busy busy with work and my side gigs lol!

This week I changed things up with my meals.  I also up'd my cardio and workouts.  I am going for 6 days a week! Woop!

I added more veggies to my meals and kept it pretty standard.  I do get bored with having the same thing usually but this week has been actually pretty good with the food.  I have made green smoothies every morning for breakfast which are better than you think a "green" drink would be.  I always put in plain greek yogurt for protein, flaxseed and water but I have changed the greens up by doing only spinach or doing spinach and some kale with various fruits like bluberries, pineapples, kiwi with the skin on (don't know it until you try it plus many nutrients in the skin) and strawberries ( I only pick two fruits for each smoothie)! Furthermore, I have pretty much done a gallon of water a day which isn't easy but keep a large drink container at my desk so drink that and down some water bottles at the house.

For lunch, I have only had my veggie soup that I made with some fruit and it has been good everyday! Who would of thought, right? Not me but I am pretty happy with that.  It also made my prep really easy this week!  I actually added turkey sausage to up the protein and whole wheat pasta to give me those complex carbs that give me energy through the day. I am going to give you the recipe in just a minute!!!!!!

For dinner, I have only had salads and omitted carbs at night which helps with the sugar in your system late at night. My greens usually consist of spinach and romaine lettuce...THE GREENER THE BETTER! Plus I like making colorful salads because like my big sis and lots of healthy people say eat a RAINBOW because lots of nutrients in colorful foods! BREAKING NEWS..........I tried soy meat called MOCK Chicken Salad in regular and buffalo from WHOLE FOODS and it is a must get...find your local whole foods and give it a whirl! So awesome, OK back to regularly scheduled blogging lol.................I like to add things that are tangy or have a flavor because I haven't been putting any dressing so I used Tabasco spicy pickled okra, peppadew peppers (sweet and spicy), the mock chicken salad, banana peppers, kalmata olives and things like that.  It has been filling and yummy! You should try it.  My co-worker does Meatless Mondays so why not give it a try once a week!!!! You may like it!

My snacks were fruit, almonds, Buffalo jerky and coconut chips which were very light and tasty! I have been mainly shopping at Trader Joes but if you don't have one I know you can find these items at most stores, except for the Coconut flakes probably! If you really want some I would mail you some though! :) They are that good!

OK TO WHAT YOU HAVE BEEN WAITING FOR...............THE RECIPE...

I would like to call this dish Turkey Sausage and Veggie Pasta Soup lol! Long name huh??? Maybe I could call it Deliciousness! Yep that would be short and sweet!

Anyway here it is....

1 Can of 32 fl. oz Vegetable Broth (I had organic)
4 Cups Diced Tomatoes in Tomato Sauce or Juice
1/2 cup Diced Shallots
1/2 Cup Diced onions
3 Handfuls of Kale, chopped
1/4 Cup Diced Garlic
1 Cup Chopped String Green Beans
1 Cup Carrots, chopped
1 Cup Edamame (found frozen and de-shelled)
1 Cup Mushrooms, any kind, chopped
1 Cup Celery, chopped
1 and 1/2 t Sea Salt (or to taste)
1 Cup Turkey Sausage, cooked, drained and chopped up
2 Cups Whole Wheat Fusilli Pasta(not spaghetti though or thin noodles)
1 T Italian Seasoning
Pepper to taste


Directions:

Cook sausage and set aside.

Chop all the veggies and put in pot with the vegetable broth and diced tomatoes and the tomato sauce/juice it came in.  Cook on low until the veggies are tender.  For me that was about 45 minutes   If you use a crock pot on low it would probably take about 6 hours but I didn't do it that way since my crock pot was too small!  When the veggies were tender enough to how I would eat it, I added the pasta and the pasta was al dente in about 10 minutes.  Don't let them get mushy especially if you plan to eat it for the rest of the week like me, it is also a great family meal!

Modifications for next time...

I loved the pasta but wanted more sauce so I plan to only do 1 cup of pasta and probably add more vegetable broth and diced tomatoes to make it more soupy and not as thick and soupy.  Don't get me wrong, it came out good and was delicious.  It was enough broth for the first 4 days but towards me prepping it became more of a pasta dish since it wasn't too much broth left! Let me know if you try it and what you add or omit and how you liked it! My friend loved it so it wasn't just me!

Also try to portion it out nicely.  I had prepped for the whole work week with mine!

Have a good healthy rest of the week!

Prep Work..Planning4Success

Hey everyone!

Hope your year has been off to a good and HEALTHY start.  Whether you had a slow start or dived right into it, atleast you started! I have been doing well with my food and consistent with exercise but want to add more days.  I have lacked a little motivation when it comes to the workouts and have been about 3 times a week but I want to go atleast 5 and hopefully 6 days a week.  So luckily my bestie, Shakema, asked if I wanted to do a Jamie Eason workout plan with her for 12 weeks so that is the plan starting next week! Pretty excited!  I am still going to box atleast twice a week if not 3 times and I need to make myself work out in the morning because coming up with the energy after work and my other side gigs is tough!  I have done it before so if I have to I will!

Anyway, lets get to the good stuff! PREPPING!!!! Honestly, it is pretty fun.  Here are the steps you need to get your prep work done!

1. Plan your meals for the week

2. Write a grocery list to get the items needed for your meals.  Make sure you put money into your proteins and make sure they are quality.  Such as hormone free, free range, etc types of meat such as chicken, eggs or lean beef and turkey (I don't usually try to have lots of beef and sub it for turkey but if you do get beef try bison or extra lean beef). Fresh veggies and frozen veggies depending on what you like, fruit, dairy (2% cheeses, goat cheese (don't know it until you try it), feta reduced fat if you must have it in salads or other things), complex carbs such as sweet potatoes, whole grains products, brown rice, etc. There is a grocery list attached on this blog so check it out for more ideas. I like to add flax seed in oatmeal it is beneficial to your health and good source of fiber, chia seeds, multi-vitamin and fish oil pills are great additions to a healthy regime as well. Green tea is also great to have since it is known to speed up your metabolism and suppress your appetite.

3. Get out and head to the grocery store!!! I go to Trader Joe's and Market Street.  They have a wide range of good foods, fresh produce, lots of unprocessed food, etc!  So go to where you feel comfortable.  Whole foods can be on the expensive side but they are a great store! We do invest in lots of things from clothes, cars, homes, trips etc but why not spend a little extra to take care of what really matters in the end and that is our health! I do like a good deal though so check your ads and look for coupons, try farmers markets, find the best sales and what not to help you not break the bank when getting healthy. Try not to grab things that tempt you! For all you sweet tooth folks, I love sugar free Jello with low fat whipped cream or those JELLO pudding snacks that are only 60 calories and sugar free.  But I try not to do them often.  I do know that we are human, just do everything in moderation!

4. Make sure you have enough or go buy some Glad ware or nice tupperware to pack your meals in, if you have a container store they have really cool packaging but if you just want the basics and to stay cost effective try Walmart of Dollar General for a box of plastic storage containers.

5. Go home and cook it up! You don't have to cook like a Top Chef and have all these types of exquisite meals because keeping it simple is just fine as well.  I need variety or I may regress so I like to keep finding new recipes or make sure I cook enough to have options! Eating the same few things can get boring if you don't make sure you have enough of choices. I usually start off with seasoning items, chopping and doing things like that.  I cook my fish on a griddle which saves lots of time!!! You could bake items in foil or on a pan, use a foreman grill and all those types of things.  I cook my veggies ahead of time and put them in the container with my meat as well.  Boil rice, roast or saute veggies or even use the steamed veggies and portion them out into your containers.  For bulk or leftover items, you could put in a larger container and re pack food in the middle of the week if need be.  You have to find what works best for you! Put everything in the fridge and just grab and go! Such a great feeling to not have to go to the store every night. If it is for a family maybe make things that heat up easy in a pot like turkey spaghetti, crock pot meals or baked meals.  It can be done!

Dinner ready or lunch with swai, kale, sweet potato and mushrooms.  Breakfast is also shown with two egg muffins and an oatmeal muffin! Protein and a complex carb!

Lettuce wraps and Chicken Salad with an avocado

Find your favorite fruits and make fruit salad! Make in larger bowl and separate into small containers so you can grab and go! 

Look at all this greatness! You will be so happy when you do this!

The brands of goat cheese that I like

Prepped for the week! Lots of yummy things

Recipe below for these yummy things! Can be different than a regular muffin of course.  Great for breakfast, before a workout or after a workout!

The whole sha-bang!

RECIPES!!!

Here are a few of the recipes that people have been asking for or found to look pretty yummy!

Egg Muffins

6 eggs
1/4 cup yellow bell pepper, chopped
1/4 cup onion
1/4 cup green bell pepper, chopped
Handful of spinach
1/4 cup of green onions, chopped
Tablespoon of 2% or less Milk
1 T Olive Oil
Sea salt and pepper to taste

1.Crack eggs into a bowl and set aside
2. Chop all veggies and and saute in olive oil until tender
3. Add the veggies to the egg mixture and add salt and pepper to taste.  Don't put too much salt. Don't go over a teaspoon.
4. Pour into muffin pan and cook on 350 for about 20 minutes of until they are cooked through

Egg Mixture with all the veggies

Veggies being sauteed , add spinach last for only a little bit of time until wilted

Banana Oatmeal Blueberry Muffins

This recipe came from my friend Kamaria.  The only thing I really changed was adding a capful of vanilla!

Ingredients:

3 mashed bananas
3 Cups of Oats (not the quick one minute oats)
1 cup Original Almond Milk
1 cup frozen or fresh blueberries
2 eggs
1 tsp Cinnamon
1 T honey ( you can do this if you want, I did)
1 cap full of vanilla

1. Mash the bananas with a masher, blender, your hands whatever you have to help you mash them.
2.  Pour in the oats, milk, eggs, cinnamon, honey, vanilla and blueberries.  I will add slivered or sliced almonds next time to add some protein.
3. Pour into muffin pans lined with cupcake holder and cook for about 17 to 20 minutes on 325 degrees.

Everything is in here ready to go!

The finished product....yummy!

Delicious Chicken Salad

Eat on crackers or with an avocado or a sandwich thin!

1 and 1/2 cups of Chicken breast, cooked and chopped

1/4 cup Black beans, rinse and drain them

5 T Greek Yogurt Plain

1/3 cup Green onions, sliced and chopped

1/4 cup tomato, chopped

1/4  cup cilantro

1 teaspoon fresh lemon juice

3 T apple cider vinegar

Cracked black pepper and Salt to Taste 

Depending on what you like you can add more of the veggies or beans if you want or omit something and replace with cucumbers, red peppers, etc.

Finished product

some of the ingredients!

Thanks for reading today's blog! If you have any questions, comments or suggestions please leave a comment on this page and I will get back with you!

If you have any blogs you would like to see please leave a comment and let me know! Be sure to check out several of my past blogs for more recipes, ideas and workouts!!!!

Until next time, start planning your meals and get to prepping!

Healthy Snacks to Keep Ya Going!

Hey everyone!

Long time no talk to!

It has been a long time since I posted but I am back and going to do my best to post once a week! Let me know some topics that you would like to see or search on my blog and my past posts should be quite helpful!

Long story short....Life got very busy and I had to focus on a test that would determine if I could keep my job or not.  I didn't want to work out in the morning because I would be too tired to study at night and at night I didn't want to take away anytime because I wouldn't forgive myself if I did not pass.  I failed the first time and took one more month to study and finally passed.  I began my old habits again of just eating whatever and not working out to working out a little bit! Ugh! I am disappointed in myself but I am back to get the results I had last year and make sure to maintain the lifestyle for LIFE!!!!

Life gets in the way but you have to get back on...mine is later than I wanted but atleast I am back in action!

So lets get to the point of this post............

Snacks can be all types of things but the important thing is to make sure it is something healthy...I am a strong believer in needing cheat days or meals once a week or do things in moderation but for the most part lets make some healthy decisions! I did it once I know I can do it again and this time I am more determined than the first time.  So going to do my best to work out harder and eat cleaner! My goal isn't to be a certain weight but to look and feel a certain way! BE healthy and be happy!!!!

Back to the snacks.....Check out these links for some great snacks 100 Calorie and Under Snacks and 25 SNACKS UNDER 100 calories.  I can't wait to try some of them.

For instance, they have laughing cow mini babybel cheese with an apple, sliced cucumbers with a mixture made of low fat cream cheese, red bell peppers and some pepper, adding one tablespoon of Grated parmesan, and a dash of cayenne pepper.

If you have health goals! Write them down and place them where you can see it daily and work hard and do your best!

Also, it is so important to plan! I have seen this time and time again.  I do my best when I take time to plan my meals, make them and plan my workouts. This link speaks to you about planning your meals for the week! Check it out PLAN YOUR MEALS AHEAD OF TIME

2013 is going to be a great year!

Let me know if you have any questions, concerns, blog ideas etc!

Love yall! Muah!

You CAN make that CHANGE...SAY TODAY IS THE DAY!

Hey everyone!

Glad to be back blogging and continuing with my resolution to be healthier and more fit!

Let's take it back just a couple of months.......went to Cost Rica with my bestie and it was an amazing trip, had to move two days later after I got back, had to get the new place in order then work started back up and I am taking on after school program, private art lessons, being a team leader, doing breakfast tutoring and studying for this BIG TEST my district has me taking which is a big deal for my job and just many hats that I fill BUT..............just as I have told you all those are no excuses for not eating right or staying consistent with working out and I failed....I wasn't consistent.  I'd work out here and there and I would not make the best food choices.  I am disappointed especially since I did so well from January until July and all the great progress that I had accomplished.

Soooooooooo.....today is the day!  I plan to get back on it and stay on it.  No excuses is and will stay my motto so I need to stop making them.  I am going to follow my own advice and get up in the AM on Monday, Wednesday and Friday and if for some reason I don't I'm going to make myself go in the evening.  I feel that morning is the best since I don't get home until late with all my extra things.

So for all of you who have fell off, decide for yourself what you want for yourself and make today the day.  I saw a picture that said New Year's doesn't have to be the day you get back on it and be healthier but start on a Monday.  So that is what I have decided to do! Hope you will join me in my efforts to get back on track and stay consistent!!!!

Things to think about when getting back on track..........

• What keeps you from working out?
• How can you fix those things?
• What days are you going to work out?
• When will your grocery shop day be? (If you don't plan you plan to fail)
• What are realistic goals for this month?
• What are your long term goals and what do you need to do to get there?

Here is a great link with yummy healthy recipes.  Give it a look?  Eat YOURself skinny

If you have any questions or advice feel free to post a comment. Thanks!

WE CAN DO THIS TOGETHER!!!!

Day 199: Fried Green Tomatoes & Wonton Tacos

Hey hey hey yall!

It has been awhile since I posted trying to enjoy my summer, doing private art lessons and having fun! I have been consistently working out but my food slips up more often since it is summer but it all comes down to being disciplined.  I have got back on making better food choices but have a few more cheats then normal.  I am happy with my results thus far but I do know food makes a big difference in how my stomach looks.  I cleaned up my eating for about three days being pretty strict and it looked less bloated which is what I need since I am heading to Costa Rica next week (wooooooooooooooooooooooo.....that's the excitement talking...lol).  But anyway that is the update about me and my progress for now so lets get to talking about the good stuff....FOOD!

I know lots of people hate feeling deprived.  My motto with eating healthier is to eat the healthy things I like that taste good to me which are several things but we all get that feeling once in a while of wanting to give in. So several times I have worked on making things that I love healthier! So important when wanting to stay on track along with the weekly cheat meal. If you don't need a cheat meal great for you and pass it up but I usually can't stay sane without one lol!

Sooooooo here we go! Any of you like fried tomatoes?  My papa had me eat them and now I really like them.  It is a great snack or accompaniment to a meal.

FRIED GREEN TOMATOES

Go find some great, firm green tomatoes from your local grocery store or farmer's market!  Get some whole wheat flour (if not trying to make them to healthy guess you could use regular flour, sea salt, pepper (love fresh cracked black pepper), Panko crumbs, and white or yellow corn meal, egg whites and olive oil! Only measurements really needed are equal parts of the panko crumbs and corn meal depending on how many tomatoes you have, and 1 and a half tablespoons of olive oil in the pan for each batch you cook. These can be baked to eliminate the oil just put them on a wire cooling rack while the cook.

Cut the tomatoes not too thin and not to thick!

Get 2 or 3 egg whites and whip them with a fork until they look foamy like this...

I didn't want too many dirty dishes so I put the whole wheat flour on the left and mixed some corn meal and panko crumbs on the right of the plate.

Dip the tomato in the flour, then place it in the egg whites and then dip it in the panko corn meal mixture.  

Put the tomatoes in a non stick skillet with 1 T to 1 T and a half of olive oil.  Have it hot and ready on Medium heat 

Cook until it is Golden brown or a little browner in my case! haha! I like them crispy anway!

Lay them on a  plate with paper towels to get the excess olive oil grease off of them.  Serve with a low calorie dip such as this brown horseradish mustard mixed with some honey to make a honey mustard! Experiment and let me know what you used!

Serve warm and enjoy! 

WONTON TACOS

I am going to give you a link with step by step pictures and recipe to this yummy recipe.  Here I will write a few of the things I changed while I made mine and put my own spin on it!

Here is a picture of the finished project! I tried to make cilantro lime rice healthier with brown basmati rice but the texture wasn't working for me (I am still working on making good brown rice) so next time I will use the boil in the bag kind again.  The jasmine rice came out good! Just add a little cilantro, salt and lime to taste.  Add a little at a time until the rice tastes how you want!

Let's see, I put the shells in the muffin pan and cooked them on 350 degrees before I put in the re-fried black beans, meat and cheese mixture.  The original recipe calls for ground turkey but you could use bison or ground chicken as well to keep it healthier.  I didn't make guacamole but just topped it with avocados, chopped tomatoes instead of cherry tomatoes (next time I will try cherry tomatoes).  So that is pretty much the only modifications I made.  Check out the recipe and enjoy! My friend Summer made it already and loved them as well and so did her little boy!

Wonton Tacos Recipe

Enjoy these yummy treats friends!

Day 181: You don't have to have a gym membership to get in shape!

Hey everyone!

It's me! Wymichelle!

Here to say....MAKE THE TIME! We make time for anything we want to do so why not make sure we get proper exercise and meal planning in! Bet you could squeeze that in somewhere each day!

You don't even have to have a gym membership to get active! You have a room and you have the outdoors! No money for equipment....SO WHAT! Your body weight is great equipment or make things around the house useful! Even if your on a budget if you must have a few things check out Ross each week and see what steals they have in their fitness section! You can get medicine balls, weights, resistance bands, workout dvd's etc! No excuses people!

You can even watch YouTube or bodyrocktv.com (they have a iPhone app) as well! They provide exercises that you can do in short amounts of time an get a good workout! All for what....for FREE! We jump on that free sample at the store or free anything! Get on the FREE fitness train! Once you get motivated and consistent with that you will see improvement! Of course you have to eat healthy and make good choice with your food for the majority of the time so you can get the best results from your workouts but you'll want to eat healthier and not waste that hard work you put in your home workouts.

Know if you really rather have a gym look for the best gym for you! Variety is key! Instead of going out to eat once or twice a month or shopping every weekend (out of the many fun things we do a month), save to get a gym membership! Find a gym that waives the enrollment fee and let's you pay monthly or just save enough for the enrollment fee and use that extra money you save each month by not shopping one day or eating out for your monthly fee. Bet you can find a good place for 30 a month! Invest in your health! Local ymca's also give plans to people based on their budget and you can pay monthly as lows at $20 a month maybe less!

If you don't make time now, you may regret it! Start today and take care of yourself! Try my mini-workout to get you moving!

Tale care folks! Make the time
For you! You deserve it!

Day 170: Prepping is the way to GO!

Hey hey hey yall!!!!

Have you ever made this excuse?????????

• Man, I don't have anything healthy, let me just eat what is here.
• I am so hungry I don't have time to cook anything?
• Ughhh, I don't feel like cooking?
• Let me just grab something, it will be quicker and easier?

These lies that we tell ourselves can lead to over eating, wasting money, wasting food and letting it expire, and eating unhealthy choices because we are going to grab processed quick food  (which you shouldn't even have this in your house or very little) or stop at a fast food spot or restaurant.

Well, I am here to help lead you in the right way.  It can help with those who work often and work out but don't have time to make that healthy meal you need.  It is also beneficial to those who are out and about and don't pack snacks and end up grabbing something unhealthy!!!!!

CHECK THIS OUT..................

As I have written about before, it is good to plan your meals as well as have a shopping day planned each week.  This keeps fresh produce in your house as well as gives you the opportunity to make new meals each week and have a plan.  Having a plan equals success.  When we go to college, we follow a degree plan in order to take the steps to get where we need to be and graduate soooooooooooo when you want to eat healthy and eat right you should.........PLAN IT!!!!

A few things that are easy to make ahead of time to help with healthy snacks and quick meals...

• Boiled Eggs - (snacks, breakfast, for salads, etc)
• Turkey Muffins -(instead of making an entire meatloaf, cook the meat mixture in a muffin pan - great for a snack or maybe two for a quick meal with some veggies and rice)
• Fish - Saute, broil or grill fish and have it stored in fridge.  Eat within 2-3 days.
• Grilled veggies - yummy side dish and just reheat and eat!
• Chicken breast/strips - Cook in oven or grill and put aside. Cook until done not overdone so it won't be dry when you reheat during the week.  I am doing this to chop up on my salads for lunch.  It could even be a quick snack or dinner with a sweet potato and green veggies.
• Chopped Raw Veggies -  Clean and cut your favorite raw veggies and eat them plain or with any variety of hummus.  For instance, carrot sticks, broccoli, cauliflower, celery, etc. You can even separate them and put in snack size plastic bags like your own grab and go snack!!!!
• Fruit - Chop up fruit and make a fruit salad and pack in small storage containers to take with you or just have around the house.  Even cut watermelon, melons, strawberries, pineapples, etc and have them prepped and ready to go for easy eating!
• Lettuce - Have lettuce cleaned and cut and place in plastic bag with paper towel and it is said to last longer.  Add some fresh spinach, kale and/or arugula and you have a mixed green salad ready to go!
• Lunch Bag - Have your lunch bag ready with cold items, sandwiches, hummus, fruit, water, veggies, etc so all you have to do is grab and go! I do this all the time and its great
• Oatmeal - You can make my overnight steel cut oats recipe (put it in the search at top right corner of the blog) or even have the water in pot ready with oats measured so while you get ready it can cook! Just don't let it burn! :)

These are just a few ideas I believe can be helpful but there must be more! So please share them for my benefit as well as my readers!!!!!

Take a look at my prepping for the day....

1 lb of 99% lean ground turkey with sauteed veggies (mushrooms, jalapenos,  green onions, white onion and garlic).  Season with some garlic powder, 1/2 T sea salt and ground pepper.

Brown Rice (Cook ahead of time and add to meat and veggie mixture)

Cut top off of  a bell pepper.  This recipe could probably fill 6 bell peppers.  Red is my favorite so far!

Stuff the bell peppers and if you are prepping to have TURKEY MUFFINS for snacks or meals.  Put the remainder in the muffin pans.

Cook on 400 degrees and  Put a little water at bottom of pan and cover with foil.  Cook for about 40 to 45 minutes.  The  Turkey Muffins may be done in 30 minutes so check them as well.  Top the stuffed bell peppers with a little tomato sauce or marinara sauce and cook for about 5 to 10 more minutes.

 I would of put mozzarella cheese on top too but on the cleanse right now and no or minimal dairy.

EXAMPLES OF PREPPING FOODS..

Had to get these chicken tenders from Sprout's Farmers Market (store).  They were only 2.99 for the Manager's Special. I seasoned them with a little sea salt, pepper and Mrs. Dash Garlic and Herb seasoning and some lemon squirted on it.

 Here they are when they finished with some grilled zucchini

Since the grill was still going and pretty hot...I thought about what else I could add so I added some button mushrooms and tilapia seasoned with Mrs. Dash, sea salt and pepper (just a pinch of salt).

Here it is when it is done! Yummy!

 Oh yea, here was the chicken and zucchini grilling!

Look at that fire! It was ready for some grilling!

I bought some veggies to snack on.  Washed and cut them and put them in a storage container.  I forgot to get snack sized plastic baggies so this will have to work for now and then I will take some with me for work and put them in a smaller container or wrap them in foil.

Here is my fridge with the prepped foods.  I will get to that watermelon from Bountiful Baskets tomorrow! I need more storage containers! I feel confident that I will eat right and stay on track this week not only because I am determined but because it was easy and fun to prep and get all that out of the way!

Until next time friends! Please comment and share your ideas as well!