fashionably fit feature + homemade, all natural, vanilla cake

happy monday to ya! first, i’d like to give a BIG thanks to Nikki & Val of Style for the Fashionable Fit feature on their blog, Style to Envy! Please go check out my interview and show these ladies i had the pleasure of meeting at the ’13 Blog Elevated Conference some major love.  you can find and follow them on Facebook, Instagram and Twitter and spruce up your wardrobe in the process.

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the Tin Woman went to yoga again this weekend. it was the usual, getting dizzy, falling over, body parts falling asleep, all that jazz. i’ve been keeping up with it but the struggle continues and won’t stop.  time to make that switch to prenatal yoga though (the classes are offered at my Lifetime Fitness) cause some of the Vinyasa moves weren’t too belly friendly.

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here are some of my weekend eats:

  1. 1. friday night fro-yo concoction. it’s been a while! did the dairy bloat me?  who knows :lol:
  2. fresh berries from Sprouts on sale this week.  the sales change every Wednesday in Houston (at HEB as well) so you can go on that day to take advantage of the old and new sales. double whammy.
  3. a 6 Pack USA approved meal of chicken breast, asparagus, wild rice, unsalted & roasted almonds, and strawberries. this is typically what i’ve been having for most of my meals or some variation of it (along with my egg sammiches!!)
  4. a southwest salad from Central Market (roasted corn, black beans, spanish rice, romaine lettuce blend, cherry tomatoes, tortilla strips & fried plantain chips (that i picked out), and sweet ancho vinaigrette on the side.
  5. a real crab roll from Central Market with avocado and cucumber.  i picked up the imitation crab roll until i saw the real thing just was a buck more. sushi is such a great balance of protein, carbs, and fat.

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the colors at Central Market are always so VIBRANT! we actually stopped by after church just for the Chocolate Fest going on from Feb. 5th – 18th. Sonny and i have gone every year since we’ve been married around V-day.  if you’ve never been, GO! they have a chocolate fondue fountain (at our location anyway) and samples galore throughout the store.

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this was our first time bringing Chiso along and the poor guy got #chocolatewasted #goodtimes

 i suggest going on the weekend when it’s lively or stopping by on V-day for dessert.

speaking of sweets, i have a healthy treat i’d like to share with ya! homemade, all natural, vanilla cake.

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all natural, homemade, vanilla cake 

(source)

the stuff:

  • 1 1/4 cups whole wheat pastry flour (or cake flour or whole wheat flour or whole white wheat flour)
  • 3/4 cup coconut crystals (or organic brown sugar or coconut sugar)
  • 1 1/4 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 2 eggs
  • 1/3 cup melted coconut oil
  • 1/2 tsp white vinegar
  • 1/2 cup unsweetened vanilla almond milk
  • 2 tsp vanilla

do this:

1⃣mix dry ingredients with dry in one bowl.

2⃣add the vinegar to the milk and set it aside.

3⃣mix eggs together in separate bowl. then add sugar, vanilla, and oil.

4⃣add the wet mixture and the milk into the dry batter a little at a time until fully incorporated.

5⃣use any pan you’d like! bundt, cupcakes (14-18 min), or a pound cake loaf like i did (30-33 minutes) in a 350 deg oven. when an inserted toothpick comes out clean, it’s done.

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meringue topping: a complete experiment

  • 4 egg whites
  • 1/4 cup warm agave nectar
  • 1 tsp vanilla

i whipped the egg whites until stiff peaks were formed, then i added the warm syrup and vanilla and kept whipping. it turned a pearlescent white and was so soft and fluffy! you have to eat meringue right away though..  i didn’t use it all and it totally didn’t last / hold it’s structure through the night.

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i also made a vegan butter-creme using Earth Balance Organic Whipped Buttery Spread, powered sugar, and vanilla that actually turned out too good  but was too sweet.   some of the fresh fruit i bought earlier went on top and sliced almonds on the side. that’s another option.

 i cut my loaf into 12 servings; macros for 1 slice: 169 cals, 10g fat, 17g carbs, 2g protein.

Q: do you have a Valentine’s Day tradition? share!

sweet slow cooker cornish hens + ‘Chopped’ suey

did anybody else catch the new ep of Chopped tonight!? i’m a huge fan of the show and while i thought one of the competitors, Lauren Von Der Pool ‘s performance was totally disrespectful yet comical, social media pretty much agreed and proceeded to rip her to shreds immediately the show aired :shock: . after watching i just had to google her name (apparently i wasn’t alone) and i’m just blown away yet again at the wrath of social media, my goodness.  it’s 2014 and words still hurt.  they always will.  i wish her much success and sincerely hope she takes away some valuable lessons from her Chopped experience.  anyway, i hope your #sundayfamilyfunday was pleasant!  i whipped out my crock pot this morning before church and threw this together:madewithOver-4

sweet slow cooker cornish hens

the stuff:

  • 3 whole cornish game hens
  • 1/4 cup liquid aminos
  • 1/2 cup light agave nectar
  • 2 tsp cracked black pepper
  • 1/2 cup Coconut Crystals (or coconut sugar)

do this:

  1. set slow cooker to 4hrs & 30 minutes on low
  2. place thawed birds in slow cooker
  3. coat birds in liquid aminos
  4. drizzle birds with light agave nectar
  5. sprinkle birds with cracked black pepper
  6. sprinkle birds with coconut crystals / sugar
  7. turn the birds every hour or so and coat them with the pan drippings to ensure it cooks evenly and is flavored evenly.

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i was supposed to cook these guys for new years day but never got around to it.  they were served with turnip greens and a giant baked sweet potato topped with cinnamon and a tiny bit of Earth Balance Organic Whipped Buttery Spread. tip: spray your pot with no-stick cooking spray first; i forgot to do so.

my early am Lifetime classes are back on the schedule after a 2 week holiday break!  i’ll be hitting my new members and veterans with new moves, new music and a bigger bump :lol:

le

that guy

 

HAY!

my legs felt so good after my 45 minute run last night that i wore…. :shock: shorts :shock: to class this morning.
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i had on a Nike top and shoes, so i had to match, come on.   knee-length cropped tights are obviously my fave, but change can be a great thing.  at least that’s what i keep telling myself! oh and don’t listen to Homer up there- fitness is a DIY project so the answer is HECK NO.

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this was some of my post-workout breaky: oat bran pancakes and a veggie filled egg white omelette.  i used my banana pancake recipe but subbed the banana for  a tablespoon each of unsweetened apple sauce & pure canned pumpkin AND i used 1/2 cup oat bran + 1/2 cup unsweetened vanilla almond milk.  i should prolly just make a new recipe huh.  the texture was fluffier, and moist-er (yep made it up) and i was really diggin’ their appearance this time. (it also depends on the type of pan you use… i had a new cast iron skillet.)

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today was pretty busy, so i packed some lunch and hit the road.  whenever i wait too long to eat, i get crazy. like forreal.  headache, terrible mood, and i am more likely to hit the drive through cause it’s as convenient as ff restaurants make it unfortunately.   fueling your body properly is a huge part of the health and fitness lifestyle.  it’s the only way you’ll effectively reach your fitness goals.  if you would like to talk to me about reaching yours via 6 PackUSA’s personalized fitness and nutrition plans, you know what to do.  leah.egwuatu@6packusa.com.

Phonto
 today’s meal 4 after getting home was courtesy of Fitzee foods!  i had the cheesy chicken and rice bake and it definitely didn’t look like this before i put it in the oven! i dropped it while plating:( but it’s all going to the same place. it was super good and satisfying!  i know i harp on making your own food most of the time, but sometimes having a HEALTHY meal already prepared in the fridge or freezer is well, awesome.   i’m super sad though cause it’s the last meal of the huge box of food they sent me to try out.  i will certainly be a repeat customer because everything i had (and didn’t have lol) tasted amazing.  my mom was visiting a few days ago and i came home to this little note and empty carton.  she devoured the Fitzee pita pizza and was kind enough to leave a note.  thanks ma.   it was a wheat pita topped with ground turkey, red sauce, peppers, onion squash, olives, pine nuts, fresh herbs and mozzarella cheese.  yammy.

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welp, it’s that time again. we all knew it would come super fast, and well, it did. my bro Matt came down from working in Afghanistan for the past several months and surprised our entire family two weeks ago!  he didn’t say a word about his arrival which is so his style, lol.  we all cried, even my dad who hardly ever shows any emotion.

we kinda missed that guy.

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he was able to make it in time for my Alpha Kappa Alpha Sorority, Inc. new member brunch, which was his goal!  as if i hadn’t cried enough that morning…. seeing him brought the ugly-cry-face right back and made my special day that much sweeter. 
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we laughed, we talked, we reminisced, we hung out, we did what we do best – eat.   we went to brunch earlier yesterday for one last meal together before he departed- it’s like Chiso understood his uncle was leaving.

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according to Matty, the food is just not that great where he lives, so he made sure to eat everything he had been missing while he was here, ha.  like that there french toast.

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i ordered the ‘health nut’ from Le Peep, and it was as awesome as it always is.

six egg whites scrambled with smoked turkey and fresh seasonal veggies served with fresh fruit (swapped it for potatoes) and a dry whole wheat english muffin (swapped it for a biscuit for Chiso).

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we’ve been saying that the goodbye thing would never be as hard as the first time…. but yeah that went out the window :shock: .


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so, over the waters, mountains, valleys, and deserts he goes…….until we meet again bro.

on skype. haha

le

Popcorn Indiana giveaway + clean, shrimp fried brown rice


IMG_20130417_221237back to back giveaways?! WHY NOT!

if you’re following me on Instagram, then you already know by now what was in that big box.

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 oooh just one of my fave snacks ever-  POPCORN!!!! THANK YOU TONS, Popcorn Indiana!
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they sent me two phenomenal flavors of their new Fit Popcorn:

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i have my eyes straight PEELED for the onion & dijon flavor for sure. so far my Sprouts Farmer’s Market hasn’t carried it.  anyway, on to the contest rules!

  • Instagram: share the Popcorn Indiana giveaway pic on your own IG page!  remember to tag #popig and @fitfoodiele in the comments so i don’t miss your vote.

for multiple entries, you can:

  • Facebook fan page: ‘Like’ it!
  • Follow: http://www.fitfoodiele.com via email (top right corner of this page;))
  • Comment: on THIS post telling me your absolute, hands down, favorite Popcorn Indiana flavor. mine is dark fudge chocolate chip kettle corn…. :shock:

 Fit Popcorn stats: ★approx. 40 cals per cup★ all natural, gluten-free ★whole grain ★zero trans fat ★and non-GMO.

I just want to make somebody else’s tummy and face SMILE!!!!!!!!!!! please share!

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this fine tuesday morning started out with a crazy Total Body Conditioning workout as it usually does.

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then breakfast.  just an egg white omelette topped with alfalfa sprouts, low carb ketchup, greek yogurt, and dijon mustard.  pancakes were super ugly and did NOT make the cut. heck that omelette barely did.

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oh and i wanted to post my baby bella almond cheddar grilled cheese sammich from yesterday’s lunch as i received quite a few inquiries on what the heck almond cheese is and where can you get some!  it’s a dairy-free cheese substitute that shreds and tastes darn close to dairy cheese IMO.  it will melt, just takes a little longer to do so.  i  learned about the Lisanatti brand via Instagram, and i have always stuck with it.  i’ll have to do a product review on some of those other brands at a later date!  you can find Lisanatti almond cheese in the cheddar, jalapeno jack, and mozzarella varieties at Sprout’s Farmers Market, Whole Foods, Central Market, and most other speciality food stores.  i just read on their site that they no longer ship orders out though :(

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so my first chicken fried rice recipe is super old…. a revamped was needed.  so here it is!

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i used shrimp this time though as you can see ;)

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clean, shrimp fried brown rice

the stuff:

  • 2 cups brown rice, cooked
  • 5 whole baby bella mushrooms, sliced
  • 1/4 cup red bell pepper, diced
  • handful of sprouts (bean, alfalfa, your choice)
  • 2 tbsp Bragg liquid aminos
  • 1/2 tsp black pepper
  • 3 egg whites
  • 2 green onion stalks, chopped
  • 1 medium shallot or 2 cloves of garlic, chopped
  • 1 lb shrimp, marinated
  • 5 baby carrots, chopped thinly or shaved
  • 1/2 cup yellow onion, chopped
  • 1/4 cup green peas (optional)
  • 1 tsp red pepper flakes
  • 1/2 cup fresh, chopped pineapple (optional)

shrimp marinade

  • 2 tbsp Mrs. Dash fiesta lime seasoning or 1 heaping tbsp Weber Boston Bay all natural seasoning
  • 2 tbsp Bragg liquid aminos
  • 2 tbsp cilantro, chopped
  • 1 tbsp minced garlic

do this:

1.marinate your shrimp for at least 30 minutes in the spices, liquid aminos, cilantro, and garlic.

2.add them to a medium to high heated wok or skillet sprayed with no-stick cooking spray.

3.they cook quickly, so about 3-4 minutes max will do.  remove them from the pan and set them aside for now.

4.add all onions (1 green onion stalk though)  garlic or shallots, carrots, red bell pepper, yellow bell pepper, and aminos into the medium heated pan and cook covered until the onions are translucent and carrots are softened, about 5 minutes.

5.make a well in the middle of your wok and pour the egg whites into it.  let them cook and scramble as you continuously stir until they are done.

6.add the cooked rice, mushrooms, cooked shrimp, pepper, red pepper flakes, a little green onions, fresh pineapple, and green peas into the wok.

7. incorporate and mix well, then let it sit covered for 2-3 more minutes over low heat. chop the remaining green onion stalk and top your dish with it.

8. devourrrrrrrr!

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 learn to look for the good in EVERY situation; i promise you it’s there.  think positive, be positive, and positive things WILL happen.

le

competition eve

i’m getting used to not doing morning cardio already lol!!! my last cardio workout was wednesday, so thursday i went and got a pedi for the first time since this past April.

i have always been uncomfortable with falling asleep in public places, especially when i’m travelling alone. i don’t see how people do it. i just feel so vulnerable and i’m sure people have been taken advantage of in those types of situations.  however, when i tell you that this is the first time i have ever dozed off during a pedicure and plain did not care, you better believe it.  i got the works- massage, wax wrap thing, salt scrub, yeah all that. it felt that darn good and was well worth the wait.

golden toes! they will match my show suit perfectly, you’ll see!  i would have gone for the french tip (or whatever it’s called) but ummmmmm, i can’t get that done on my toes for the very same reason i didn’t include my left foot in the shot. HAHAHAHA

this morning’s breakfast: 1 egg + 2 whites, banana pancakes, and a bowl of oatmeal that isn’t pictured.

this is prolly THE saddest breakfast shot i’ll ever take but i don’t regret posting it.  every meal isn’t a pretty presentation although most times that is what i strive for, even if i don’t take a pic.  i remember trying to WOW Sonny when we first got married with my food creations and presentations.  i really do enjoy them. it’s all apart of my cooking/kitchen experience lol. ok ANYWAY,   i burned my omelette at that.  i cut it up, added some fresh cilantro and dijon mustard and enjoyed every bite.  i used to put one egg white into my pancakes, but one morning i tried leaving the eggs out entirely to see if it would still cook and hold together ok.  and it did.  i added water to the mix instead.  i just wanted a bigger omelette, that’s all.  that way, it seems like im eating more food.  get it? and besides,  after putting ‘i can’t believe it’s not butter’  and Walden Farms pancake syrup over them, the consistency doesn’t even matter anymore.   still the yummiest, cleanest pancakes ever!  but if you’d like them to look prettier, add the egg.

  i really thought it would be hard for me to just sit down and do absolutely nothing today, but that feeling passed rather swiftly  :lol:

i also woke up with something extra-

lots of HAIR!!! and a headache as my scalp is super sore:(.  i normally don’t get my hair done, done unless there’s a huge event happening. aaaand well, this one calls for it.  i’m ready to whip it all across the stage tomorrow!

i picked up a slab of salmon yesterday in prep for Sonny’s last meals before our show.

i used some Walden Farms (calorie-free, sugar-free, gluten-free, cholesterol-free, etc) pancake syrup, Mc Cormick smokehouse maple seasoning, garlic powder, onion powder, and dried parsley.

12 min in a 450 deg oven. cooking salmon could not be any easier.

or any tastier.

i paired it with lime brown rice and steamed asparagus just before Sonny drowned everything in sriracha (hot sauce). sweet, salty, and spicy.

only thing left to do for the show is tan. that will be done tonight and again tomorrow (touch ups). oh and my makeup as well- bright and early!

le

excuse me, where’s the calve machine?

oh yeah, THAT’S why i turned to group fitness in the first place!  sometimes i wander the weightroom aimlessly looking for the correct machine and can’t find it without asking a trainer half the time.  plus, i am often unmotivated when working out solo.  i’d go from machine to machine…do a few half-hearted reps of whatever and barely get through my ‘routine’.  this time, my motivation is completely different.  this time, i ask with pride :D. seriously though, this upcoming show is my constant reminder to just go hard,  suck it up and get it done.

i work out with my trainer a few times a week and he gives me things to do on my own as well.  i did lower body today and a lot of girls tell me that legs is their fav thing to work.  well i hate it all!!!  if only we could all #fastforward to the end result.

some of you have asked just what the heck have i been eating to see all these changes, and the answer is real food, lol!  no supplements or crazy detox drinks.  remember, i’m still breastfeeding for now and i will not compromise nor put myself or Chiso in any danger whatsoever.

meal plan is now going great- eating the same meal ALL day long was the worst.  my trainer has given me several exchanges for my veggies so i don’t get bored and i SO appreciate it.   i usually have chicken or fish with veggies, a starch, and a good fat.  balance and portion control.  i throw it all in one bowl and mix everything together.  this dinner in particular is mustard greens, tilapia, potatoes, and avocado.  not pretty, but edible!

grocery shopping has become boring and downright depressing for me.  i go in, ignore the sample stations, get exactly what i need on my meal plan and get out. :roll: on top of that, **breaking news** Trader Joes FINALLY made its way to Houston!!!  well, close enough for now.  it’s actually in the  Woodlands which is about 45 min north of us.  i’m honestly glad it’s not right around the corner cause i don’t want to be so close to their AWESOME, indulgent, one-of-a-kind snacks.  they dip some of the craziest things in chocolate and it usually tastes crazy good!!! the last time we had the pleasure of visiting TJ’s was for our 4th anniversary in LA last year:

 i stuffed as much crap as i could into my suitcase before we left.  unfortunately,  i will have to stay my behind outta there until September.  but watch this- the Houston Trader Joe’s location is scheduled to open in Sept. :P. i will definitely be celebrating and breaking my sweets fast up in there.  already got a mental list going in my head.

my trainer will check to see how much body fat i have lost in two weeks this saturday.  just a quick update! holla!

le