life is

haaaay, it's FRIDAY!  friday night. and i'm on the computer talking to you.  livin' the life.

this caught my attention today while we were waiting for our food at one of Houston's most popular Jamaican spots, Cool Runnings.

i feel guilty when i don't pack Sonny's food for the day for whatever reason and today was one of those days :shock: , so we scooped him up on his break and enjoyed some lunch together.

afterwards, fro-yo @ Swirll.  cause when you make an ice cream promise, you gotta keep it.

our conversations get deeper by the week as his vocabulary expands!

after Sonny got off later, we went with Uncle Bri-Bri to The Hill for an endurance workout before the sun went down.

ok they worked out, not me, boo.  i mean i couldn't really participate cause i had to keep an eye on the boy with those cyclists speeding by and all. however i improvised and put Chi on my back and went up and down the stairs a few times for a super slow lower body burn.  i've got sample cardio workouts coming right up by request!

then the mosquitoes quadrupled and we left.

here's the recipe for those stuffed peppers i made for dinner last night! i used what i had in my fridge:

veggie stuffed lean ground turkey bell peppers

the stuff:

• 6 med-large bell peppers, any color
• 1 medium shallot
• 1 lb. 97% lean ground turkey
• 1 bunch asparagus, chopped
• 5 portabella mushrooms, chopped
• 1/2 cup frozen sweet corn
• 1 tsp cracked black pepper
• 1 tbsp lemon pepper seasoning
• 2 tbsp liquid aminos
• tops of the bell peppers, chopped
• 1/2 cup fat-free feta (wish i had some at the time!)

do this:

1. preheat oven to 350 degrees and spray your pan (big enough to fit 6 large bell peppers in) with no-stick cooking spray.
2. cut the tops off the peppers & also cut the bottoms to make them sit flat in your baking pan. arrange and seat them in pan.
3. in large skillet on medium heat, saute the shallot until translucent.
4. add ground turkey & seasonings and cook until browned and chopped into crumbles.
5. add all chopped vegetables, mix, cover, and let steam on medium heat for 4-5 minutes or until tender.
6. add feta, mix again, and spoon mixture into your bell peppers evenly.
7. bake for 25-30 minutes or until desired bell pepper tenderness.

approximately 130-150 cals for 1 stuffed bell pep.

have a blessed night!

le

i'm free (x's 2)

*a-hem*

as of 20 minutes ago, my online defensive driving class is done. WHOOP.  i was falling asleep and nodding off all through those last few chapters and videos but as soon as i passed my test i woke up. :lol:  that's how it goes. in fact i'm so wired it's over that  i'm listening to my boys snore and blogging after midnight which never happens. there is always a reason i am randomly inspired to write though, always.

i have a secret.

it's always been that way. however, i don't want a cookie-cutter, sunshine, bubbles, infinite happiness all-day-every-day, boring blog. that's not life and that's not real.  people are inspired and blessed through experiences and  there are several things that have happened to me along my competition and fitness journey in general  that the Lord wants me to SHARE.  so i will.   and whatever else He puts on my heart to type.  post by post, it's coming.

 happy friday and remember this:

learning to love yourself regardless of your current stage/size is one of the most crucial and beneficial gifts that a person can give themselves.  it's also one of the most difficult tasks for a person to conquer wholeheartedly.  improving yourself physically is great and can do wonders for your self-esteem and confidence, but it shouldn't define who you are.  your character and how you treat people will always trump any physical characteristic.

le

Banana Pecan Chocolate Chunk Muffins

how was your monday?

the 'monday blues' do not exist!  Mondays only suck if you let them- accept what you can't change and change what you can't accept.

 whether it's your career, your relationships, or even something you want to change within yourself, start by making a CONSCIOUS effort to be positive with your actions, expressions, and words.  positivity breeds positivity. don't dwell on the negative and what went wrong.  break the habit.  talk about your joys and count your blessings!  and if what went wrong is worth it, fix it, but keep building and focusing on the NEW.

i finally started the online defensive driving course (gag) task i've been putting off since i got the ticket back in july.  i thought that horrible procrastination habit was supposed to fade out as you got older, i mean really.  during one of my countless mini breaks i went and made some of the best homemade muffins i've had....ever. look!

Banana Pecan Chocolate Chunk Muffins (source)

the stuff:

• 6 tbsp coconut oil, melted
• 1/2 cup coconut crystals
• 1 cup 2% greek yogurt
• 3 small RIPE bananas
• 1 large egg, beaten
• 2 tsp vanilla
• 2 cups whole wheat pastry flour
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp salt
• 1/2 cup chocolate chunks
• 1/2 cup pecan pieces

do this:

1. preheat oven to 350 degrees
2. mix the wet ingredients with the wet, and the dry with the dry.
3. combine all together in a large mixing bowl
4. fold in chocolate chunks and pecans last
5. spray muffin pan with no-stick cooking spray
6. bake for 20 minutes or until golden brown

macros for 1 regular muffin (makes 24):

 macros for 1 mini muffin (makes 36):

30 minutes of defensive driving down, 5.5 hours to go. welp, goodnight. :lol:

le

scoop happy

FITzee Foods isn't just a product; it's a complete lifestyle.

5 cents of each purchased FITzee Foods meal goes to their Healthy Child Movement.  this program helps to ensure that Monarch (a public K-12 school dedicated to helping San Diego's homeless and at-risk children break the cycle of poverty through education) kids receive the nutritious and well-balanced meals that will help them succeed academically.  i think that is pretty darn amazing and admirable, and something i would love to do with Fit Foodie Le,LLC in the near future.  i'm a firm believer in starting healthy habits early and leading by example at home.

I was invited by my sorority sister, Santrice (l), to speak to the parents of the students attending Fonwood Early Childhood Center this morning on nutrition!

such a gratifying feeling.  once it was over of course. LOL.  public speaking is just like exercise...the more you do it the better and stronger you get.  it was a fun experience and i got to share it with another Soror of mine, Crystal Hadnott (r), a certified nutritionist, personal trainer, pilates reformer Instructor, spin instructor, and piloxing instructor.  yeah she does it ALL!

we even had a translator which was a first for me.  Crystal spoke about eating healthy on a budget, and my task was to elaborate on healthy snack ideas the parents could make for their kiddos.

this was near and dear to my heart since i battle feeding my picky little one every single day!  i discussed two options that have worked for me:

1st, homemade, healthy, oven baked, whole wheat pita pizza.  i've learned that less is more with kids.  too much going on (toppings) and they are less likely to eat whatever it is their staring or picking at.  i went with the two standard ingredients:  all natural pizza sauce and cheese.

• pre-heat oven to 400 degrees
• cut the pita in half and place them inside-up on a large baking pan
• sprinkle on any herbs or seasonings onto the top of the pita (basil, oregano, italian seasoning)
• place into oven for 4-5 minutes until slightly crisp
• remove from oven and spread pizza sauce all around crust evenly
• sprinkle with grated or chopped cheese of your choice
• if you'd like to add any other ingredients you know your little one will eat (chicken, turkey, beef, etc) do so now!
• put back into oven and let bake just until the cheese starts to brown and melt.
• cut, let cool slightly, eat up.

2nd, homemade trail mix.  you can do both of these together and make it a family thing.  involve your kiddos.  they don't always have to watch you do something for them! let them be apart of the process, and they are more likely to eat what the produce.  i hit up the bulk aisle of one of my favorite stores and got scoop happy.  this is a practical and cost-effective snack, and the great thing is that you can mix and match anything YOU guys want.

i got a few scoops of the following: dried mango, dried blueberries, stuffed peanut butter pretzels, unsalted roasted pistachios, almonds, and cashews, dark chocolate covered raisins, yogurt pretzels, sour and regular sugar-free gummy bears, cheddar popcorn, dried apricot,  roasted edamame, dried pineapple,  sesame sticks, and added a few of every pile to an individual sandwich baggy. they were passed out to the parents during my presentation!  if you're speaking about food, you've GOT to have samples ;)

a copy of Fit Foodie Lean was raffled off to one lucky parent, and i was so grateful to be able to share my passion for healthy cooking and eating with them.  giving back to the community is a social responsibility we should partake in as often as possible.  thank you for continuing to lead by such an outstanding example, FITzee Foods!

it's my Friday to teach at the gym tomorrow so i am hitting the sack! nite

le

i workout for:

 well good morning!

i workout for all those reasons and more, but i should have included eating lots of food!!! that's #1.

since i workout super early in the AM most days, i have been enjoying Houston's Fall weather to the fullest.  Fall not only means chili and cornbread, it means warm, hearty, filling, yummy, COMFORT food in general to me!  a big bowl of super creamy mac n cheese is hands down my fave (to eat in a bowl anyway) and pizza is the other

couple things though:

• when dining out, go for the broth based (tomato, chicken, beef, vegetable, clear, see-through) soups vs. the creamy ones because they are usually made with milk or heavy cream.
• the leanest cuts of beef include:
  • eye of round roast or steak
  • sirloin tip side steak
  • top round roast and steak
  • bottom round roast and steak
  • top sirloin steak
• a cup of any fruit usually is anywhere from 50-100 cals, but the sugar count is what you should keep your eye on.
• air/stove popped over microwaved popcorn any day

Q: what activity (exercise) have you wanted to try but haven't? i'd like to try the different types of yoga- i had NO idea there we so dang many.

le