that guy

HAY!

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my legs felt so good after my 45 minute run last night that i wore.... :shock: shorts :shock: to class this morning.

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.

***********

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. 

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

#pancakeporn

countless outtakes this morning. :shock:

exercise of the day: heel clicks!

HIIT (high intensity interval training) includes anaerobic exercise which is defined as using your muscles at a high intensity for a short period of time. it is awesome for building strength and mass while still benefitting the heart & lungs. my fave benefit-  it builds your endurance and ability to fight off fatigue so you can run, bike, or swim, longer and longer each time.

i had my class do these this morning! super sweaty fun, fun.

1. perform a plie squat (knees and toes facing outward) and ensure your knees do NOT extend past your toes at the lowest point in your squat. ever.

2. spring up from the ground using both your upper and lower body.

3. at the height of the jump, click your heels together then quickly return and repeat consecutively from the start.

-------->30-45 sec straight 3-4 reps<-------- no breaks!  works: legs, butt, and shoulders.

GET SOME SERIOUS AIR!!!

afterwards, i started my day off with some #pancakeporn - tiramisu fudge pancakes were in the building!  i'm giving you three recipes at once, two of which you prolly saw via Instagram by now.  just adding them to the fit recipes section, that's all ;)

ah, yaaaas, nothin' like a post-workout stack of cakes. these were inspired by one of my fave sites, Hungry-Girl.  i made a few subs though which made those nutritional stats even awesomer.

tiramisu fudge pancakes

the stuff:

pancake batter - 209 cals, 5g fat, 34g carbs, 8g fiber, 2g sugar, 22g protein

• 1/2 cup oat bran (or ground oats)
• 1/2 cup unsweetened vanilla almond milk
• 1 tsp vanilla extract
• 1 tsp coffee extract
• 2 tsp instant coffee granules
• 1/2 cup egg whites
• 2 packets stevia
• 1/2 tsp baking powder

creme filling - 24 cals, 2g carb, 4g protein

• 3 tbsp 0% greek yogurt
• 2 tsp sugar-free jello chocolate pudding mix

chocolate sauce <----recipe 45 cals, 1 g fat, 10g carbs.  OR you can sub stevia for the coconut crystals (15 cals, 3g fat, 2g fiber, 1g protein).

do this:

• combine all ingredients for the pancake batter in your blender or food processor and blend until smooth (20-30 seconds).
• cook them up like cakes (3-4 minutes each side) in your medium heated, no-stick cooking spray coated pan.
• mix creme filling ingredients together (you can totally use cool whip.... i was trying to keep this recipe as clean as possible but dang it cool whip is just amazing and actually tastes better than the yogurt.) #sorrynotsorry.
• assemble your cakes and stack them one by one, adding a scoop of creme filling in between each cake. top the stack with leftover filling and oooooooh, go ahead a throw a dollop of cool whip on top!!!!
• drizzle your chocolate sauce over the cakes (you can refrigerate it to thicken), dust with unsweetened cocoa powder, and if you need more chocolately goodness (everybody does) add 1 tbsp of mini dark chocolate chips. YES.

stats below using: oatbran, stevia subs, greek yogurt filling. remember to adjust them accordingly to your recipe though. and TAG ME- this goes for Insta AND Facebook. k?

*you can get the coffee extract and the instant coffee granules while you're at it (any kind will do, Folgers, Starbucks, whatever) at Walmart.*

next up,

cinnamon roll pan-crepes

•  1/2 cup ground oats
•  4 egg whites
•  1/2 cup unsweetened vanilla almond milk (or water if you're competing for a show or doing a challenge)
•  1 tsp cinnamon
•  half a large banana
•  1 packet stevia (optional)

sweet greek yogurt sauce:

•  2 tbsp 0% greek yogurt
•  1/2 tbsp cinnamon
•  2 packets stevia
•  4 tbsp unsweetened vanilla almond milk

do this:

mix until desired consistency and drizzle over your cakes however you please.  long as it's pretty.  a couple sprinkles of Trader Joes cinnamon sugar grinder and/or Walden Farms pancake syrup and you are good to GO.

stats: 297 cals, 5g fat, 45g carbs, 7g fiber, 9g sugar, 21g protein

last one!

pumpkin spice pancakes

do this:

• 1/2 cup oat bran (or ground rolled oats)
• 1/2 cup unsweetened vanilla almond milk
• 1 tsp cinnamon
• 1/2 tsp pumpkin pie spice
• 1/4 tsp cloves
• 1 tsp vanilla
• 2 packets stevia
• 1/2 tsp baking powder
• 3 tbsp canned pumpkin
• 2 egg whites

do this:

• mix all ingredients together in your food processor or blender
• cook up in your medium heated, no-stick cooking spray coated skillet like cakes for 2-3 min on each side.
• i actually topped mine with a scoop of granola and some Walden Farms pancake syrup, but you already know the options are ENDLESS.

stats (using oat bran): 206 cals, 5g fat, 44g carbs, 11g fiber, 4g sugar, 17g protein.

you can't control the wind, but you can adjust your sail.

ttyl!

le

red, white, & blueberries

 

happy 4th of July guys! this tower of straight awesomeness was displayed at Sweets in City Centre earlier this week.  isn't it pretty!? pretty and patriotic indeed. hope you had a blast celebrating.

i celebrated by making and eating cliché red, white, and blue themed food all day. :)

breakfast was a big bowl of cinnamon oat bran topped with juicy blueberries, unsweetened vanilla almond milk, and Walden Farms pancake syrup, and a cup of scrambled egg whites. i have been eating my oat bran this way for the past several weeks cause it's so addicting! i was up super-duper early this morning cause well,  i didn't sleep. again.

:-?

been dealing with ebook issues all week y'all, my goodness.  the previous post concerning the book (fit foodie lean) will be updated with new info for ya. bear with me.

after my boys woke up later, i made them some banana pancakes topped with fresh berries, sugar-free cool whip, and sprinkles!  we have sprinkles often though, so this was no big deal to Chiso.

holidays always put me in an extra special baking mood, and i went with a light vanilla angel food cake with an american flag fruit design on top.  this is like a cool whip classic dessert that never gets old.  here's my version though:

light vanilla ?angel food cake?:

the stuff:

• ?1 cup stevia for baking (not the packets)
• ?1/2 cup coconut crystals
• ?1 tsp vanilla
• ?1 cup Bob's Red Mill 100% whole wheat pastry flour (or any cake flour)
• ?12 egg whites
• ?1/2 tsp cream of tartar
• ?1/4 tsp salt
• ?1tsp lemon juice

do this:

?mix 3/4 (half) of sugar mixture and flour together, and ?beat egg whites with mixer until foamy?.

add cream of tartar and salt and beat until soft peaks?form.

add remaining 3/4 cup sugar 2 tbsp at a time until soft peaks form.

?beat in lemon juice. sift flour/sugar mixture in 1/4 cup at a time folding until incorporated.

spoon the batter into cupcake pans, round pans, bundt pans, square pans, whatever?.

adjust cooking times for a 325 degree oven.  bake and cool.

         makes: 12 pieces

1 piece per serving:

note:  now, ☝if you don't follow these steps exactly, you might be having angel food brick?for dessert?. not that it wont still taste good though! top with sugar-free cool whip and ?berries?.

i went to get my workout outta the way cause we had a few parties to attend later  that evening.  i came home thinking these two were getting dressed to go but found the opposite...

first stop, Dami's 4th of July party!  you know she lives in NY, so i see her every chance i get when she's in town.  happy belated birthday to her hubby, Niyi.

who else is in town? my big brother!!!! he works overseas and surprised our entire family this weekend and just popped up outta no where.  that's just his style.  spending as much time with this dork as possible before he leaves again. *tear*

so i had cake twice on the 4th- i could NOT pass up this slice of pure heaven from Maureen's Gourmet Bakery in Sugar Land, TX, Dami's fave cake place.  i totally see why!  the icing was not too sweet, creamy, fluffy, and the moist vanilla cake was just....perfect.  i mean really.

was it worth another serving in a cup and eaten with a spoon? :shock: heck yes. i know party food can be tempting, so i made an IG post on how to eat at a social event- check it out for some good tips to help you stay (somewhat) on track!

then we headed to another family graduation event - congrats to the Abadom sisters!!! i do believe this is the most people i've met from IG and Facebook in one day, forreals!  i am no celebrity and i certainly don't feel like one, so when people tell me they are nervous to meet me, i am beyond baffled and humbled.  just know that i will always be the nervous one, no kidding.  i know people always have certain expectations when meeting someone in person after following them online (i know i do!), but i would hope that the two aren't so drastically different with me!  i do love to express my love and giddiness for fitness and food via social media, but i am still lil' ol' shy leah e.  i can't deny how fun it is meeting new people though, and it is truly helping to flourish my social side!  it was a pleasure and an honor to meet  them all :)

*newsflash* - cherries are definitely in season and on sale all over the place- maybe even your local grocery store! you should check for this superfruit next time you're there.

Q: did you pop your own fireworks, or just watch this year?

le

fit foodie LEAN

*IMPORTANT FIT FOODIE LEAN E-BOOK UPDATE*

guys...... as much as it pains me to say this, i'm still having issues with my ebook file displaying correctly. what can i say- i designed the book a certain way and well, i want it to be viewed that way!  i am a huge visual person, so i love PICTURES.  my ebook is filled with them.  however, when it comes to most ebook publishing sites, things get extremely  meticulous as the books must fit a crap load of criteria to work/upload properly.  clearly i'm no expert, and i've been having issue after issue trying to do this thing on my own.  i needed help. so i got some.   thank you to the fit foodies that have already purchased Fit Foodie Lean when it went up on amazon.com last weekend. YOU.ROCK.  i received several messages and notification concerning the book's resolution and not being able to read some of the text (which is the issue being corrected at this time)... and you gotta be able to read the recipes correctly, hello! :shock:   so please be patient with me... to have put it out thinking i was finally DONE only to have to crack this case right back open seriously threw me for a loop this week.  in short, lol, i'm waiting as patiently as you are and i will update you as soon as i can give you one, promise.

*if you've already paid, your copy will update at no charge as soon as the file is successfully uploaded.*

thank youuuuu!

le

***************************************************************

is hereeeeeeee!

glory to God. all of it. every last bit.  i've neglected my little family more than i can bear over the past few months... but all for this very moment. right here. right now.

my first ebook, fit foodie LEAN is complete and ready for purchase. <----did i just type that!? it includes:

full page color foodie photos

*

almost 50 healthy, lean, clean, delish recipes

*

breakfast, lunch, dinner, dessert & snack options

*

gluten-free, dairy-free, low-fat, low-carb, low-sugar, low-calorie, vegetarian, vegan options

*

macro & micro-nutrients included (calories, fat, sodium, carbs, fiber, protein)

*

specialty grocery list for my favorite items used in the book

*

remember those?! just a few examples of what to expect all natural pecan carrot cake, sweet potato pizza crust,  whole wheat claw crab cakes, and spicy sweet potato fries! all delish, all healthy.

fit foodie LEAN is currently available for purchase on:

 ----->Amazon.com<-----

Apple users can download the Kindle Reader app via the app store and access the ebook that way.  having trouble? email me! le@fitfoodiele.com.

where do i even begin to say thank you for your support? from Instagram to this blog to the sweet messages i receive in my le@fitfoodiele.com inbox...i don't even know what to do with myself.  i am forever grateful for the love that has been shown to me throughout my blog, IG, and ecookbook journey.  once i really, truly began to put my all into my passion for health and fitness, things began to happen....  and they just keep ON happening! this is one ride i don't want to stop.  thank you from the very bottom of my heart.

a special thanks to Brian Malone (ibvisual@gmail.com) for hookin' my cover UP, to earth angel Ogechi for proof reading it 50 bajillion times for me for hours at a time, and to my loving husband Sonny for putting up with me, pushing me, and never giving up on me.  a very special thanks to my family and friends for your suggestions, tips, and feedback.  i appreciate it all.

also, if you're following me on IG and purchase my book, i think it goes without saying but i'ma say it anyway- TAG ME so i can see your creations!!!!! #fitfoodiele @fitfoodiele #fitclean2013 all work!  i'll keep my eye out for 'em.

much love,

le

beast mode ON

aaaaaggggghh!

i have great news that i received last night just before hitting the sack.

hey now, fit foodie le was selected to be an Athleta Esprit de She Ambassador, :shock: WOWZERS.  what an honor.

'Beyond the finish line, Esprit de She is a community of active women connected by a shared desire to celebrate fitness and fun, sisterhood and strength.'

i love and support their mission and because they are partnered with Lifetime, this deal is that much sweeter!  more details to come as they are rolling out this awesome program as you read this.

class this morning was doooope!  1 hour of HIIT done at the crack of dark.  i am determined to make yoga apart of my normal workout routine, dang it.  one class does WONDERS for my body, immediately.  in addition to increased flexibility (duh), i am calmer, any anxiety is reduced, circulation is increased, and i love that no fancy equipment is needed.  just yo body (ok and a mat, but that's it).  i have always steered clear of yoga cause, well, it's super slow-paced and i'd rather be doing aerial front and back flips or something crazy. but seriously taking your time to stretch is good stuff for your muscles, especially after a great weight workout.   even if you don't take an actual class, don't skip post-workout stretching.  you can't be on 10 all the time!  yoga is physical, mental, & spiritual and just might be the balance you need too.

more news! why? because God is good, that's why.

i received this guy in the mail just this morning from the gorgeous CEO of Fitzee Foods, Michelle Weinstein.

:shock:

i just want to take a bite out of each one all at once!!! thanks a TON, Michelle.

Fitzee foods is based out of San Diego, but they ship all over the US.  they are making big waves in the health and fitness industry, so keep up with 'em:

 Facebook

Instagram

Twitter

you know what's next- product reviews coming your way bay-bay.

never get too comfortable and count your blessings daily, heck, hourly.  every chance you get.

fit foodie LEAN ebook update post to follow as i finally have a solid one to share!  thank you for your patience.

Q: do you practice yoga regularly? what does it do for you?

le