My Favorite Fall Meal

As the temperature gets cooler there are certain meals that have become a staple in my diet. Even though I live in the Sunshine State (Florida) and our fall temperature may stay around 70 degrees I still have my fall favorites.  One of my favorite meals is Taco Soup!!  Taco soup is one of those meals   I make on Friday to eat over the weekend. This meal is not only delicious , easy to make but also  healthy as well.  You can make this in the crockpot or on the stovetop.

1- 15oz can Chili Beans
1- 15oz can Pinto Beans
1- 15oz can Corn
1- 15oz can Diced Tomatoes
1- 10oz can Diced Tomatoes and Green Chiles
1- 1oz package Taco Seasoning
1- 1oz package Ranch salad dressing Mix
1lb Ground Turkey (or Ground Beef)
1cup of diced Onions, Green and Red Bell peppers

In skillet brown ground turkey(or beef)

Drain fat(if there is any)
Add diced onions & peppers to skillet and taco seasoning
 Empty all canned beans and tomatoes in crockpot
Stir
Then add Ranch salad dressing mix
Add meat mixture
Let simmer!
You are done!!!
It’s just that simply but Absolutely Delicious !!
This can been served alone or you can get creative and serve with Taco Shells with a little shredded cheese!! Yum!!!!
Serves 3-6 people

ground turkey onions peppers with taco seasoning

all beans and tomatoes in crockpot

4 Top Fitness Apps for Beginners

 On my fitness journey there have been many ups and downs, and I'm not just talking about the number on the scale. I started with no idea on how I was going to to combat this battle of the bulge and get to a healthy weight and a healthy state of mind, but along the way I have tried out many fitness apps, some I thought that was very helpful and others I was like YOU GOT TO BE KIDDING ME!! I'M NOT AN OLYMPIC ATHLETE!!! LOL!!!

The first thing I believe that must be taking seriously is your diet. You can workout to you blue in the face but if you are feeding your body junk your not going to see the results. Then I believe you have to get moving. As I explained in past post Find your Fit! Do activities that interest you. If you take a kickboxing class and hate it you will not be consistent with it.


1. MyFitnessPal: I know a lot of people do not like to track their food but I feel in order to fix a problem you first need to know what it is! You may be eating too much or even not eating enough which is stopping you from achieving your goal.  With this app you can find out how much your nutrition you are putting in your body. It can track not only calories but macros also just give it a try you will probably be real surprised how much you are eating or not eating. And oh did I mention its FREE what do you have to lose!!!!


2. Pacer: Now I believe and know for a fact that  everyone just cant jump off the couch and start running down the track like they are competing in the Olympics. Sometimes you have to just put one foot in front of the other. And this is when this App comes in to play. This app will track your steps during the day. You can set daily goals for yourself  like 10,000 steps a day or more also there are other  goals  that you can set  like did you "eat enough veggies today",  or "have you drank enough water today". Its the little things that goes a long way and will take you closer to fitness goals.
Walking is great exercise that should not be forgotten about. This app also can sync with MyFitnessPal and which makes it less work for you and let you  examine  how much am I moving in contrast with how much I'm eating. Oh yeah also did I mention its also FREE!!!

3. Sworkit: Now with Sworkit this is a great app if you have no clue on what exercise to do or how to do them, this app will do that for you. It has 4 categories: Strength, Cardio,Yoga, Stretching
You can do workouts from all categories. If you are unsure of how to do an exercise there is someone on the screen showing how it is done and keeping track of the workouts you have done. Also this can sync with MyFitnessPal again making it less work for you. And again its FREE!!!

4. Seconds Interval Timer: Now anyone who knows me know I love HIIT(High Intensity Interval Training). This timer is great for that. you can put in how long you want each active stage to be and how long you want each rest stage needs to be and get to it!!!  It's not only for HIIT but can be for Circuit Training, Tabata, Round Timer, Compound or Custom design it yourself. And once again its FREE!!!! You have nothing to lose but unwanted fat!! LOL

This list I believe that will get you well on your way towards your health and fitness goals. The only thing that's stopping you is YOU!!!
You can do it!
I believe in you and already can see you crushing those fitness goals!!!

Combating Soreness!!!

Working out can be rewarding , but the next morning can be a killer as soon as the alarm clock sounds and you try to move those powerful legs you did all those squats with!! OUCH!!!

 This alone can make many not want to hit the gym ever again , do not let a little soreness block you from achieving your fitness goals!!!

Here are a few tips I do to ease the soreness and get me back on the road to recovery.

1. Warm up- First things first!!!! Never begin any kind of activity without a proper warm up routine!!!  Warming up the muscles and preparing the body for the task at hand is very important it  can decrease injury as well as muscle soreness and fatigue. A simple warm-up can be done in about 5-10 minutes.

2. Protein - Nutrition is KEY!!!! Getting enough protein in your diet is very important. The body needs sufficient amount of amino acids , which are the building blocks of protein. Studies show that individuals getting enough protein before and after a workout  help ease muscle soreness. 

3. Anti - Inflammatory foods - Once again NUTRITION IS KEY!!!! Foods that have anti-flammatory properties are : broccoli, green tea, salmon, blueberries, pineapple, nuts,  tomato, spinach, cauliflour, avacodo, and dark chocolate(yeah, but in moderation of course/ LOL). and the list goes on and on.

4.Epsom Salt baths - When it is applied while running a warm bath   it breaks down into magnesium and sulfate; these properties are absorbed through the skin can  relax muscles, looses stiffen joints,and removes toxins and inflammation from the body. And you don't have to worry about breaking the bank with this epsom salt is very cheap and sometimes can be purchased for as little as a dollar!!! If you need alittle scent to your bath lavendar scented epsom salt is also available.

Nothing comes between me and my Epsom Salt bath at the end of the evening!! lol

5. REST - Yes  rest!!! It may seem like a no brainer but you will be surprise how less we all sleep.

As you rest the body has time to repair it self. There is nothing wrong with rest days or taking a day off between high intensity workout outs. Believe me your body will thank you for it!

So before you give up on your fitness goals of becoming that fitchick I know that's inside of you, try these tips!!

Weight loss after a Hysterectomy

Losing weight can be a daunting  task but trying to lose wight after a Hysterectomy  can seem impossible. I got a hysterectomy  at the ripe age of 32, after having 5 fibroid while pregnant  with my beautiful  son.  One   fibroid was blocking the birth canal and the others started to squeeze  my baby   resulting  in me receiving  a emergency  C-section and Hysterectomy.

So I woke up from surgery to a beautiful bundle of joy and a new body that I wasn't prepared for. The baby I was well prepared for the hormonal imbalance is a different story! 

But to go into that story just check out my previous post of my weight loss journey.

After many years of trail and error, talking to health care professionals, and researching on my own I finally found something that worked!!! Yeahhhhh!!!!

Here are just 4 tips that helped me get started.

1. Ditch the Process foods!!:

    Eat REAL Food!!!! Consume foods with high quality proteins, beneficial fats and complex carbohydrates. Carbs are not the devil!!!!

These should become staples in your daily diet.

2. WATER!!!!:

     Water is vital to the body! The human body is 75% water.  Drinking water flushes toxins out the body, gives energy, boosts metabolism and increases the production of new blood cells.

3. Sleep!!: Sleep is always overlooked. This is the time the body is recovering from all the stress you     put on it during the day. The body is using this time to balance our imbalanced hormones.

4. GET MOVING!!: Don't just stand there our bodies were designed to move! 

    Start with just light activities like walking, bike riding or swimming. 

Check out my previous post " Find your Own Fit" to get  an idea of how your workout can come in many shapes and forms.

Just starting on these few but important tips you will see and feel a change!

 

I found the World's Best Diet Pill !!

I found the World's  Best  Diet  Pill  it's called "Proper  Nutrition" Lol !
There is NO  Diet Pill   that will replace a  Proper  Nutritional  diet and Exercise!! I know as much as we wish we can swallow a pill while downing 3 slices of pizza with a side of fries and wash it down with a ice cold soda and still look amazing  in a bikini ,  it's not going to happen. Sorry 😢😢
But what can start you on your journey to that amazing  bikini is good nutrition. I'm not saying I'm against  supplements but I know (because I was once a habitual  user) diet pills don't work if your diet and training  are not on point! You first must build a healthy  relationship  with  food. Find out what your body needs before buying supplements. My  advice  is before you buy any supplement  ask your self these questions :
WHAT IS IN THIS?
WHAT  IS THIS FOR?
DO I NEED THAT?
DO I WANT TO TAKE THIS?

DO YOUR RESEARCH  PLEASE !!!

Supplements are just that "Supplement"  it is meant to be an addition to your healthy diet not a REPLACEMENT!

Lose Weight and Grow your Hair!!

Having a healthy diet  and  exercising can do wonders for your body. Not only will it get rid of a few pounds but did you know it can also grow your hair longer and faster?!!

Here are 3 food that will promote healthy long hair:

Salmon

Salmon:

Salmon is a nutrient-dense food packed with protein. Protein can help you lose weight by making you feel full longer. The fish oil you receive from Salmon along with a little exercise can reduce body fat. But I guess you're saying now well how will that make my hair grow Vanessa? Well let me tell you  the Vitamin D and Protein that is in this wonderful fish will help you to have a healthy scalp so your beautiful hair can start growing. You need a healthy scalp to produce healthy hair!

Egg Yolk

Eggs:

Eggs contain essential amino acids and are loaded with protein that has been know to boost your metabolism through a process called "Thermic Effect of Food". Thermic Effect of Food is the energy the body uses just to metabolize your food. Eggs are a great source of Omega 3 vitamins. Now this leads me to explain how egg yolks will assist in your  healthy long hair journey. Some of us have been know to do a protein treatment on our hair using raw eggs. Yes this is effective but if you just cook and eat  the eggs the results are far more beneficial.  Egg yolk contains Vitamin B7, and Biotin. Yes Biotin everyone wants to take a Biotin supplement when all you have to do is just eat the correct foods.Notice I say Egg Yolk be careful to much egg whites can actually block the absorption of the much needed Biotin. So eating a fried or poached egg can give you 25 micrograms of  Biotin when only 30 micrograms of Biotin is needed.

Sweet Potato

Sweet Potato:

Sweet Potato is loaded with dietary fiber. Fiber absorb water making you feel full.  It also regulates your blood sugar. Regulated blood sugar reduces sugary cravings which in turn helps you control your appetite. Sweet Potato are full of beta carotene which gives it that orange color. When it is digested it is converted into Vitamin A or Retinol. Vitamin A promotes hair growth, prevents lifeless dull hair and dry scalp. So just pop a Sweet Potato in the oven and let it bake then add a little cinnamon to it and enjoy.

Sometimes we look for that golden hair product that is going to give us long luxurious hair when a lot of times  that golden product is food that is at our super market, farmers market or in our refrigerator. Having a healthy diet will not only help you to drop a couple of pounds but help you on your journey to healthy hair and Ultimately a Healthy Life.

Have a blessed day!

Can you Eat your way to Healthy Hair??

The saying" You are what you eat!" I am finding to be so true. As I'm on this journey to living a

healthy lifestyle I have noticed many changes. These changes are not only in the composition of my

body but my nails, skin and hair.

Eating a healthy well balanced diet has done things for my hair that no hair product could've ever

done. Product build up has become a thing of the past because  I find my self using less product

simply because my hair does not require it.  The more colorful my plate became the better my hair

looked and felt.  My hair appeared thicker and felt stronger.

Detangling time was reduced tremendously. My hair retained moisture and my scalp has become less

itchy.

Below is a just a few examples of the different vitamins and nutrients that  promotes healthy hair.

Eating healthier has simply changed my life inside and out.
So DIG IN !!!!!
Have a blessed day!