my how you've changed

POW!!!

not everybody wants to be a bodybuilder, i get that. if your goal is weight loss/maintenance though, this applies to you too.

real quick:

  i tweeted a pic of my breakfast earlier this week:

yep, that's it.  until my trainer says otherwise, this is what it'll be!  oats, egg whites, fruit, and green tea.  i was eating this for bfast already, so no big change there.  and also no need to tweet that over and over again, boring.  i had to cut out my beloved brown sugar for now, but i've been adding the bananas, a splash of vanilla, and cinnamon to my oats and i don't miss it.

SO,

i've been sticking to my new diet for a little over a week now and amongst a handful of changes, here are the 4 you should know about:

1. there has been a nice surge in my milk production outta no where.  take note, b-feeding mommies.  and again, this was just from dropping white sugar/processed foods, and eating healthy, well-balanced meals alone.  that's it.  i was hit with Mastitis twice last year, once in each breast.  the first time i was prescribed penicillin which got rid of it, but my production really suffered.  talk about emotional- i was terrified it would dry up completely and it scared me enough to turn to natural supplements, e.g. fenugreek.   i was also downing mother's milk tea all day long and doing everything i could to save my liquid gold.  i see now that i didn't even have to go to such great lengths.  if you put premium fuel into your body, expect it to run and operate at its best, simply put.

2. my wedding ring is loose.  i've lost a few inches (mainly in my waist/hips) and i'm tighter and firmer all over.  my workouts have remained the same for now,  so again, this only proves that your diet is A REALLY BIG DEAL, yall!!  as annoying as they are, there's a reason J-Hud is singing all over your tv screen in those WW commercials *eye-roll*.  remember  i conducted that little experiment this past April two weeks before my birthday? no sugar (only from fruit) or processed foods.   i got similar results then too, but my diet was not nearly as strict as it is now and the results are pretty fantastic.  i kept on snacking after my bday passed, well, just cause i can. lol.   you don't have to go cold turkey, but drinking soda twice a week instead of once a day WILL make a difference over time.

3.  my sugar craving levels have dropped from uncontrollable to mild.  i honestly can't remember a time when i didn't  crave sugar, especially following a meal.  this is a new feeling; one i didn't think existed for me.  will i eat a donut if you put it right down in front of me?  maybe.  prolly.  but this time it feels more like, 'yeah i see it.. i'll get some if i want some though.'  very empowering.  also, my attitude is not as crappy these days :)

4. **tmi** helloooooooooo regularity!  no detail needed.  Chiso is regular too now though- bless his heart and our noses.  this feels like a junk food detox.  i see that processed foods can really back up your plumbing.  that's prolly cause they're NOT NATURAL.  you think?  or maybe they started out natural, but fillers, hormones, preservatives, and other stuff we can't pronounce were added.  sad situation.

my food scale has arrived!

i'm honestly considering re-selling this thing after the competition is over (although it might not be my last;)) cause weighing my food is just not crucial for everyday life.  i'll stick with this nifty chart.

25 bucks on amazon.com.

i hope you've had an amazing week so far!

tell me, what's the first small change will you implement in your diet?

le

get lifted

so you're getting your cardio in.  you're slimming down overall.  awesome.  now, you want more definition, a little muscle, and a firmer, flatter tummy.  cardio won't sculpt and reshape your body like pumping iron will.  time to incorporate some weight lifting.  you can totally get your own dumbbells from walmart, academy, sports authority etc., but you can also take a class at your gym:)  i'm a little biased being an instructor and all, but i have to say again how classes are so EXCELLENT for motivation, challenging yourself, accountability, and camaraderie. try one. please.

why you should hit the weights:

 skyrockets your metabolism.  higher metabolism = more calories burned = happy camper.  it's also important to remember that the heavier you lift, the more muscle you gain which equals, yes, more calories burned!  common sense, but if you never add any weight to your bar (especially if you've been taking the same class or doing the same moves for a while) well, what are you doing? what are you really working towards?  you'll risk plateauing and not seeing any changes at all.

reduces your risk of injury, back pain, and arthritis.  muscle is not the only thing weights help build- they help strengthen the ligaments and tendons that support your muscles too.  this means you won't be injured/thrown around as easily when you're playing contact sports, doing every day activities, or fighting.  kidding.  stronger bones reduces, slows, and manages those aches, pains, and diseases.

muscle burns more cals than fat.  the more muscle you have, the more cals you burn all day long even while sitting around doing nothing important.  weights produce 40% more fat loss than cardio alone!  you read that right!  this explains why i feel so much leaner, longer (a couple days) vs. after a cardio session.  you'll start to see some ab action peeking out soon, watch.

produces stronger, longer, leaner muscles while defining, toning, and tightening overall. that nice line running down your thigh is all yours if you want it!  if you want to see change, change your weight.  lifting 2 lb dumbbells is for the birds.  go for the 5's, work your way up to 8's, 10's, 12's, etc. when you start to work harder, THAT'S when you walk by the mirror and give yourself that well deserved double-take!

increases muscular strength and endurance. you'll be physically stronger and better equipped to handle everyday stuff like walking up some stairs without getting winded or your legs feeling like hot jello.  not getting debo'ed by a heavy door.  lifting a 24 pack of water without throwing your back out. finishing your 5k strong and without stopping this time. progress feels GREAT.

your clothes will fit better.  when you no longer need to flex or 'suck it in' in order for a certain body part to be altered or lifted lol, that builds tons of confidence!  not only will your current clothes look better on you, a boost of confidence and self-esteem will make you boldly branch out and try on something you normally wouldn't;)

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**ladies- embrace the weights.  NO, you won't bulk up.  is that excuse still being used anymore anyway?  in order to look like a bodybuilder, you've got to train and eat like one.  i've been teaching my weights class for over 3 years now and hello, i'm no China or Xena.  my class focuses on building lean muscular strength AND endurance, which means we do a high number of reps with med-heavy, challenging weight.  my barbel/dumbbells aren't so heavy that i can only do 8, but i can't do 88 either. the end result? definition city.

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being a Lifetime Fitness instructor has its perks!  i had the pleasure of subbing a barbel strength class for another instructor sunday, and that was cool cause because lululemon was hosting their r&d (research & development) party that afternoon for the lifetime city-centre instructors!!

i went there immediately after class, family in tow.

as i signed up,  the lovely lady in the front excitedly explained that we would be getting a free gift.  the first thought that came to mind was 'it's a headband.' so you know i was THRILLED to hear her say 'free yoga pants!' what!? SHUT CHO MOUTH!!!

 'why can't you just get the free pants and that be it?' because, Sonny... *blank stare + side eye combo*

they had snacks- fruits, mixed nuts, and coconut water.

i appreciate a supportive top.  i have yet to meet a built-in-bra that didn't totally wimp out on me after a few machine washes.  i sometimes double up on sports bras so i can wear the cuter tops and not risk exposing myself mid-jumping jack.  Casi, the lulu rep above in the pink yoga pants, (check out her fit blog too- the recipes look healthy and tasty!) assured me that this one would do the trick.  stylish and supportive. i believed her!

 i tried it out in my class this week and it worked fabulously.  the thick straps really do the trick and most important, it's not UGLY!!

 but back to sunday. enough shopping, time to eat.

so we kept hearing all this commotion and engines revving- apparently there was a car show going on just outside.  i'm not really into that sorta thing, but they were cool to look at.

fun, fun. anyway, let's eat. forreal this time. soooooooo nice to see you again, Ruggles Green!

all natural buffalo burger and house-cut fries for hubs,

and spicy grilled fish tacos on corn tortillas with a side salad and honey mustard dressing for moi.

they put dried blueberries  and jicama in their side salads. it's different and it works.

i ordered the 'famous butternut squash' for my little man.  ooooooh, whatever is in that sweet, crunchy topping i MUST find out.  i shamelessly ate more of it than he did.because a meal isn't complete without dessert.  gotta end on a sweet note.

and plus i had another birthday gift card to empty;)

le

snacks and certifications

saturday i did an all day (and i do mean aaaaalll day- 9am-6pm) re-certification class for Lifetime, you know, so i can keep my job.  only the best job EVER!!! the day went by super fast though.  the trainer was pretty amazing and super easy to listen to.  plus, she was funny. that always helps.  i went through the training with my fav gym buddies Anna & Julie- we all used to teach/workout together at 24 HF a few years ago and have stayed in contact with each other ever since.  this was my first time meeting Kris (far right), but i love him just the same! we all teach Total Conditioning (among other things) part-time for Lifetime and absolutely  LOVE IT.

refueling on our lunch break in the Lifetime Cafe.

 quick pic with our trainer for the day, Abrea.

i brought my gigantic, obnoxious lunch kit with me filled with snacks and food for the day.  (cell phone pics, blech!!!!)

i dined (lol) on humus with sugar snap peas, carrots, cherry tomatoes, pistachios, strawberries, and chicken breasts cutlets w/ roasted vegetables ( entrée courtesy of My Fit Foods).

i'm also super excited to announce that i'll be getting certified in Turbo Kickboxing by the end of this month, whoop, WHOOP!  i have always been a hug fan of TKB and i'm elated to add it to my instructor repertoire.  two thumbs up for cardioooooooo.

alright, now. you asked for snack ideas between meals, so here are a few to get you started. preparation is KEY, so go get you some baggies, buy your snacks in bulk, and ration them out for the week.  i don't mind several trips to the grocery store, but some people do!

go to your nearest warehouse club and stock up.  Sam's is closest to me.

 cherry tomatoes and sugar snap peas.  i'm so hooked on these peas- looks like edamame but you eat the whole thing.  they're sweet and crispy.  great eaten raw or dipped in you know what- hummus! i do carrots too.

fresh fruits- buy whatever's on sale at the time. natural sugars trump processed foods/sugars EVERY TIME!

unsweetened apple sauce. 50 calorie, naturally sweetened snack. great for baking- i'll get to that though;)

1 serving (1/2 cup) of 2% cottage cheese (90 cals) with fresh blackberries.

or strawberries!

pistachio nuts!  sam's. 8 bucks for this big ol 24 oz bag.

grab some sandwich baggies and ration out your mixed nuts. they are high in good fat and great for you- but don't go overboard. 1/4 cup of either a day fine.

0% or 2% greek yogurt

keep it plain and add your own toppings. the flavored varieties usually have way too much sugar. try it with pistachios, flax-seed, and honey,

or pecans and blueberries.

cheese! babybel and string. perfectly portioned protein. 50-60 cals each.

there are also the laughing cow cheese wedges- perfect for spreading on crackers or fruit. '35 cals a wedge!'

deli meat. you can roll some string cheese up with the turkey/chicken/ham/roast beef, etc. for a lean, protein snack.

these two ingredients are great separate...but together?  unfortunately, i don't care if they aren't considered healthy at this point LOL. this is one snack i'm keeping.

air popped popcorn! 4 cups for 100 cals. i bought this air popper on amazon a few days ago and i am still waiting for it to arrive *taps foot impatiently*

sliced apples with PB2.

La Tortilla Factory tortillas- tons of flavors and varieties of low calorie, low carb tortillas! make a wrap using your deli meat and babybel/string cheese. (also great for breakfast tacos, enchiladas, and homemade tortilla chips).impressive, huh! but they taste good too.

you remember ants on a log- celery, pb2, and raisins!  also take one of those wraps, add some pb2, then microwave for a warm,  healthy 'pb sandwich'.

whole, hard-boiled egg. 70 cals, 7 grams protein.  exclude the yolk for a fat-free, 20 calorie egg.

freeze-dried fruit, all kinds! i order mine from Brothers All Natural for around 20 bucks for a 24 pack.  they have sales frequently, so use those coupon codes when you see them!  i really like the bananas though and so does my little one.  1 bag = 1.5 bananas.  the sugar is lower in the freeze-dried bananas vs. fresh!

a few readers expressed to me how much they hate the taste of green tea lol, and if i had any flavor recommendations i sure do! try making a quick and easy green chai tea using:

a shot of torani sugar-free vanilla syrup and 1/2 cup unsweetened vanilla almond milk.

steep the tea as normal, and add those two ingredients, and stir!  if you like it as much as i do, LET ME KNOW! and sorry, i don't have a cool cinnamon stick or garnish, yet.

i do hope you found a few snacks you'd like to try or are already eating!

le

dirty & flirty 30

my husband is an event planner by nature.  im so thankful that he ultimately just wants to make me happy, but i really think he enjoys doing this stuff.  i don't, but i'll do it for him. <3

good friday, april 6th

Sonny surprised me with a lunch time visit- he brought along our little one and together with my coworkers they walked in with *drumroll* sprinkles cupcakes!  well let's start this thang off right then!

 i had not been eating processed sugar for the last two weeks and i was SO READY TO INDULGE, yall aren't hearing me. 

my coworker/sweet friend Monica whipped out another bag which contained a vegan red velvet cupcake just for me! i gave the other red velvets to my team to devour.

 had i not known it was vegan, well, i wouldn't know the difference! it was just as moist and delicious.  i have to 'trick' Sonny like that sometimes...if don't say anything at all, he doesn't even notice he's eating healthier.  anyway, i'm loving vegan desserts right now and i plan to make my own in the near future.

s/n- who eats a cupcake like this??  Sonny turns his upside down first cause icing is equivalent to mac n cheese or oatmeal to him. it's that texture thing again.

however it's still a waste of good sugar, SMH.  moving on!

the big day...saturday, april 7th

the dirty (am):

i was excited to hear the word 'fitness' cause that's what i do every saturday morning- go burn some calories. however, before the fitness part,  we drove to a great brunch at Barnaby's Cafe (nope, didn't know we were going here either but soooo glad we did.)

 

my eyes were immediately drawn to 'green eggs' on the menu.  egg whites, spinach, and fontina cheese. im so predictable, i know.  i switched out my wheat toast for a pancake.  the eggs came with smoked apple sausage, potatoes, and a side of fruit.

 great choice, highly recommended, YES, we will be back.

on to the fun-  rock climbing and basketball at my gym!  i'm aaaaaall about activity- i love this kinda stuff.  i actually joked about a rock climbing party weeks ago via a facebook post and i see he rolled with it.  it really was a desire of my heart, deep down!

once at the gym, i thought it would be just us two and rocks.   little did i know that Sonny had invited some of my friends along who were there waiting just around the corner.  they all walked back to where we were to find me sprawled on the floor looking quite foolish and doing what?  making 'snow angels' in the recycled tires.  i made that waaaaaay too easy for everybody, especially Sonny.

everyone climbed up solo at least once, then we did some relay races.  after that, it was onto the bball courts for some more guys vs girls 'drills'.

after all that hard fun, we dined on some true party food- pizza and cake!

the cake was made to mimic my fav shoes- my nike free run 2s!! very nice touch:) thanks, Din! 

and what's a gym party without some lululemon!? i'm slowly building my lulu wardrobe. it's gonna take a while though, lol.

my friends were sore the next day but they were SUCH good sports and i love them to pieces for doing something different and celebrating with me.

one last shot with my balloons before heading out.

the flirty (pm):

Sonny then took me to get my wig split, finally! my bun needed a lot of love.  afterwards, he told me to get ready to break out the dress that i spent three long weeks looking for.

extreme makeover!  i know i live in gym clothes but i do like to get fancy every now and then when the occasion calls for it!

After being blindfolded in the car (i did my best to figure it out though 'ok, he turned left here, drove for 2 miles, turned left, etc.' but yeah i eventually lost it.  we ended up here though:

my family and a few close friends were waiting in the veranda for us!  i have become an emotional MONSTER ever since i got preggo because crying over something sappy is something i just didn't do.  i guess my hormones are still out of wack cause i shed a few tears of joy upon seeing my family :)  after some hugs, hor devoures, and pictures, our waiter led us to Masraff's wine cellar where we enjoyed an amazing private dinner.

Sonny got the soup, so i got the salad.

Sonny got the pork chop, so i got the swordfish.

i wanted to taste everything!!!! every bite of either entrée was fantastic.

the chilled beet salad on top and the veggies were fresh and crisp, and the polenta was filled will cheesy, savory, yuminess.  one fork full of each element was simply DIVINE.

yep, that good. no shame.

 CHOCOLATE CAKE. then, more dessert! why not!?

you already know which dessert Sonny picked...the chocolate.  once you pierced it with your utensil, chocolate ganache oozed out of the cake.

a halved pear was used to hold the sweet, creamy creme brulee custard- first time i've ever eaten it that way.  they were both delicious, and i definitely appreciate the portion sizes. (especially after that, pizza, shoe cake, and slice of chocolate cake, lol)

the only bad thing about this day is that it had to end :(

i have relived my birthday, every day, for the past two weeks and counting.  i thank God for blessing me to see my 30th.  a gigantic THANK YOU, yet again, to my dear husband, as well as my family and friends for sharing this special day with me.  thank YOU for reading!

le

tears to the weekend

i sure did hate to see this past weekend go!

 are you still running?? the 5 and 10ks have not stopped and neither should you.  the weather is getting warmer and warmer, so stay hydrated out there.  i'm doing a 10k at the end of this month (look for it over there in the sidebar) with my buddy Kara; i'm excited about our running date!

http://thegreen2green.com/

weekend recap:

 i started my saturday with my fav class- 1 hr of total conditioning @ lifetime.  my hubby usually goes to play basketball for his workout, but for some reason everybody took this past saturday off as there were no hoopers in sight according to him!  so, he hit me up for a brunch date right after i finished up.  we tried a new place this time, Otto's Deluxe Grill.  unfortunately, we won't be back as Sonny felt he could have made his meal himself, at home. touche!  kudos to us for trying something different though, right!?

pretty cut and dry, eh? i got their sampler breakfast- scrambled egg whites, ham, one pancake, and hash browns.  ham was the only option other than pork sausage and bacon.  that really is a blueberry pancake.  ultimately, the hash browns were the highlight of the meal for me.

moving on, my east coast boos were in town for a friend's wedding!!

i've never met a woman more giving than Ijeoma (r). as the saying goes 'you can't please everybody',  but this girl sure does try!  i am so honored to be her friend.  she looks amazing, as usual!

this is my fellow blogger, crazy talented, close friend Dami  and i having a grand time @ the wedding.  you MUST check her out (Parchment by Dami) as she is simply incredible at what she does.  she made the invitations for my co-ed baby shower last year, and she is currently working on the invites for my little man's first birthday party next month!

plantain was on the menu so i was super happy. Dams loves me so much she gave me all of hers.  ok i asked first.. she was taking too long O_o

jellof rice, stewed goat, hen, fish, plantains, and a green salad was also served.  Sonny always hints for me to add more Nigerian dishes to my repertoire... workin on that ;)

 i didn't get any of that beautiful cake cause i had to head out early, bummer.

i started my Sunday off with taking Dams back to the airport :( we headed to church when i returned, and then on to celebrate my husband's 10 year reunion with his fraternity (line) brothers and their wives @ Brio.

i stated with their field greens salad that came with tomatoes, gorgonzola, and pine nuts, and balsamic dressing (on the siiiiide)

the shrimp and crab crepes sounded SCRUMPTIOUS so i tried them...very good!

 Sonny sent his plate back after one bite! it was just a fritatta, but that creamy sauce was prolly what did it for him.  he ended up playing it safe and trading it for a tilapia and spinach dish. ( as if we don't eat that enough @ home lol)

i knew our little guy would catch a nice long nap since we had been out all day, and he did just that on our way home.   so i went straight to the gym and got in an hr of cardio while my window of opp was wide open! we ended the evening with some tv and lounging.

ok back to today!  i'm trying a different recipe for dinner tonight so i'll let you know how it goes.  i'm hoping after it sits for a few hours and the flavors marry that it will turn out pretty tasty.  i'll call it a soup for now, we'll see..

sweet jerk soup  (haha)

the stuff:

• 2-3 boneless skinless chicken breasts
• jerk or any type of seasoning you like, to taste
• 1 carton low sodium chicken stock/broth
• 1 large tomato
• 1 bag frozen okra
• 1 med sweet potato
• bunch of fresh cilantro
• 1 bag frozen spinach
• 1 med shallot
• 1 yellow onion

do this:

chop up the shallots and onions and cook them until translucent (2-3 min).  add your chopped chicken breasts and cook until there is no more pink.

can be found in the bulk aisle @ HEB - thanks, Nkechi!

then, add in your fresh cilantro and jerk seasoning.

go ahead and pretty much add in everything else. your chopped sweet potatoes, tomatoes, okra, spinach,

 and more jerk seasoning.

mix.

once combined, add in your box of low sodium chicken broth.

put the top on and let it simmer for a good 20 minutes.

so far, it's really sweet.  the only thing i'd do different next time is either use another seasoning OR use less sweet potato. the combo of them both is too much.  i'm gonna make some brown rice to serve it with.  have a great night and enjoy your dinner!!

le