5 minute meals-- Shrimp Stir Fry

Thanks to Women's Health (11/08) I have been inspired to create my own 5 (-10) minute meals.

This week I plan to highlight quick and easy meals that you can make in 10 mins flat!!

1 package of Cascadian Farms Stir Fry
1 cup of frozen cooked shrimp
1/2 tsp chili pepper
2 TBS reduced sodium soy sauce
1 tsp ginger
2 tsp olive oil

Cook Shrimp, chili pepper, olive oil and ginger in pan (3-5 mins).
Remove Shrimp
Add the remainder of the ingredients into the same pan (cook for 2-3 mins).
Add Shrimp.

Viola Done-- in 10 mins flat.... to make it heartier add brown rice!!

Slim & Strong

I am ready to kick my tushie into gear this fall!!

I just signed up for Ariane Hundt's Slim and Strong Program-- this program kicks your but into gear!! I think this program will get me on track and show me results that will keep me charged for the long haul.

By signing up for the program I will receive:

4 weeks of Indoor Boot Camp - Take inches off your body with NYC's most effective workout
  • Classes held at Luxury Club Boom Fitness (34th & Park Ave.)
  • 16 classes total: Monday, Wednesday and Friday 6:30-7:30am
  • No class on Labor Day (September 7)
  • 4 additional classes on the Brooklyn Bridge
  • No gym membership required; showers and lockers available
  • Burn up to 800 calories per class
Nutrition Workshop
  • What foods promote fat burning? Which will make you fat?
  • How to lose fat for good without feeling hungry and deprived
  • What approach gets fitness models lean, healthy and energized?
  • Before and After Pictures
  • Before and After Measurements (weight, body fat %, inches)
  • Personalized Fat Burning Nutrition Plan
  • Workout Bands with Home Boot Camp Routine
  • Boot Camp T-Shirt/Tank Top
  • The winner who loses the greatest percentage of body fat wins a Free Month of Slim & Strong!
  • $200 worth of Brooklyn Bridge Boot Camp Classes (10 classes) for the 2nd biggest loser
  • $100 worth of Brooklyn Bridge Boot Camp Classes (5 classes) for the 3rd biggest loser
  • Goodie Bags with samples, gym trial memberships, and other surprises

Julia & Julie

The beauty of this chick-flick (besides steering clear of the classic hollywood ending) is that it highlights what it takes to stay committed. Often in life we only want to commit to a sure thing or as I like to think of it-- the percentage of success. If that percentage is low-- I am not really going for it-- because why invest? I often put myself last because of my pleaser tendencies and I want or hope that people will follow suit. Well I used to think that when I was younger (yesterday)-- but I have come to see that it is foolish to invest more in others or things than yourself-- if you can't put yourself first who will?

What I loved about this movie is that it highlights what it takes to get something done. Goal setting is great but what about the third week when it rains do you adjust the plan or put it off for another day. When you are stuck in the office late? do you still order a healthy dinner or self-soothe through food? I am not an expert on the topic-- but something my boyfriend says comes to mind-- it can't take place unless it is in place-- when we set goals do we anticipate the unexpected? do we plan? are we prepared?

Well this week while temping at a job that is less than --ok. I missed a free concert to complete and assignment. The self-soothing side of me could not find a meal that would replace seeing Pat Benatar performing We Belong and Love is a Battlefield--- the Assistant Director side of me would not let me veer off track. I found a healthy alternative to the greasy burrito I wanted to self-soothe with and I was able to feel annoyed about the job but not at myself.

Seeing Julie & Julia reminded me of who I am and who I want to be. We are the masters of our own universe. We are the dream makers? What are your dreams? How do you anticipate the unexpected??


I wasn't raised eating quiche in the morning with a side of salad--- but for the past two weeks I have been discovering the magic of the Quiche. You can put anything in it and it will taste amazing-- Below is my quiche structure--- play with it as you will.

4 egg whites
1 lg egg ( for clean eaters-- use 6 egg whites and no egg)
1/2 package of soft tofu crumbled
salt/pepper to taste
tsp Adobo seasoning
1/2 tsp garlic
3/4 cup of filler
1/2 cup of low fat cheese
2 TBSP low fat Parmesan cheese
1 Gillian's Wheat and Gluten free pie crust

possible fillings- mushrooms, zucchini, asparagus, spinach, kale,broccoli, chicken, sausage, turkey cheese etc--- any thing you can think of--- i use a random green from the CSA last week.

First mix egg and tofu together till the tofu is in tiny pieces.
Add all seasonings (+ plus you favorites)
Then add in 3/4 cup of veggies cooked (steamed)
Pour the mixture into the pie crust-- sprinkle cheese on top
Place in the oven for 45 minutes (give or take 10 mins)
Voila-- serve with a side salad

Easy & Quick and you have breakfast all week.

How do I love Cool Running.....

Let Me Count the Ways—

I have been searching for a way to get off my tuckus and burn the extra fat I have gained over the years – the Set Fat, I gained as a DGA trainee (the craft service table can be deadly) and the Happy Fat I gained when I met Craig (mi amore). Many of the running programs I found online seemed too ambitious -- A sedentary person cannot just wake up and run 2 minutes—or maybe I can’t. So I was very pleased when I discovered C25k on

C25k, Couch Potato to 5K, is a running program created by Josh Clarke of This program gets you off the couch and on the track! Cool Running is a great website for newbies and experienced runners because it offers several programs; from training for your first 5k to your first marathon. I like this beginner program the best because you start off slow. Week 1 you are alternating between running and walking – running 60 seconds and walking 90 seconds—by the end of Week 9 you are a runner.

The first issue I encountered while doing this program was that I kept on forgetting when to run and when to walk (looking at my watch every 60 seconds was a pain in the arse as well)… Thank God for podcast! Below are a list of several podcast creators and their music style. Click the link below to see the list and let me know which one you love the best!

Here is a list of cool podcast for these running programs: My Favorite Site—GoNicoleYourself-- -- The music rocks – poppy girly music—who doesn’t want to run to the Pussy Catdolls

Suze’s Couch to 5k Podcast* -- this is a great podcast for all the hiphop lovers out there!!

Robert Ullrey's C25K Podcasts*Robert is the father of all C25K podcast—even though I do not like the music – kind of new-agey – but I love that the voice comes up to tell you when to walk and to run. It makes running more enjoyable. (* = the podcast tells you when to run or walk)

Couch to 5K - Christian Indie Tracks*Christian Indie music tracks—

DJSteveboy- This is a great mix of house type music—he has plans for 5K, 8K, 10K--

Chubby Jones --Creates podcast for workout lovers --

Helpful Apps/ Programs that can help you Create our own Playlist

C25K App for iPhone—Be your own DJThe iPhone app let's you listen to your own music and it gives you audio alerts according to C25K intervals. This sounds really neat. Cost is $3.99.C25k App for the Android Phone- Same as the apple app but free-

Lestyn's C25K Podcasts: No MusicThis is the garage band document that will allow you to create your own playlist.

The Best Light Beer Ever

The best light beer ever--- it taste like real beer -- every bar should have this beer.
Check out the Stats
Nutrition FactsServing Size: 1 bottle
Amount per Serving
Calories 99
Calories from Fat 0
Total Carbohydrate 9g 3%
Protein 1g

Est. Percent of Calories from: Fat 0.0% Carbs 36.4% Protein 4.0%
Happy Friday!!!

Delish-- Beet Salad Recipe

This recipe comes from -- one of my favorite sites!!
When I get my produce from the CSA, I often look up great recipes for the weeks veggies. Steaming and omelets will only take you so far!

Note: I would try to use 1/8 cup of oil and ease my way to 1/4 cup. I am making this tonight (with the oven on for an hour--- ick) and I will let you know how great it is!!!

Roasted Beet Salad with Oranges and Beet Greens -- Bon Appétit January 2004
Makes 6 servings
6 medium beets with beet greens attached
2 large oranges
1 small sweet onion, cut through root end into thin wedges
1/3 cup red wine vinegar
1/4 cup extra-virgin olive oil
2 garlic cloves, minced
1/2 teaspoon grated orange peel

Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour 30 minutes. Cool. Peel beets, then cut each into 8 wedges. Place beets in medium bowl.

Cook beet greens in large saucepan of boiling water just until tender, about 2 minutes.
Drain. Cool. Squeeze greens to remove excess moisture. Add greens to bowl with beets. Cut peel and white pith from oranges. Working over another bowl and using small sharp knife, cut between membranes to release segments. Add orange segments and onion to bowl with beet mixture. Whisk vinegar, oil, garlic, and orange peel in small bowl to blend; add to beet mixture and toss to coat. Season with salt and pepper. Let stand at room temperature 1 hour. Serve.

Per serving: calories, 144; total fat, 8 g; saturated fat, 1 g; cholesterol, 0; fiber, 4 g Nutritional analysis provided by Bon Appétit

Swiss Chard

Swiss Chard-- I had no idea what it was until it came in my CSA share. I looked for recipes on-line and could not find one that did not include a stick of butter.

I steamed a piece -- to taste the flavor of the veggie-- tart and bitter-- what could it go with?? I have been obsessed with Meat balls because you can make a bunch and usually 2 with a veggie is very filling. So I steamed the chard and had it with meat balls. Then I thought what if you put it in the meat balls.

Once in the meatballs they taste delicious and give the meat ball a kick-- in a good way-- not a bitter & tart way.

13x9 pan
1pkg shady brook turkey
1 bunch of swiss chard (cut into small pieces)
2 T of garlic powder
1/4 -1/2 cup of seasoned Italian bread crumbs
2 egg whites
1 tsp Adobo Seasoning

Steam swiss chard with 1 TSP of garlic powder
Spray oil on pan.
Mix the rest of the ingredients and swiss chard in a large bowl.
Separate mixture into meatballs and place on pan.
Cook for 30-45 minutes.

(i ate it on a bed of kale -- see my 1st kale recipe)

To make this clean -- take out the Italian bread crumbs add 3 T of Italian seasoning and handful of basil chopped.

Egg McEasy

Found this recipe on it seems quick and microwaveable.

This weekend I plan to find more tasty breakfast ideas!!

Here is the recipe for her Egg McMuffin (i will add the calorie count later today)

Egg Muffins
makes ~9 egg muffins

300g egg whites
pinch dried thyme
2 pinches dried rosemary
1/4 red pepper
diced1/4 onion
diced handful of mushrooms
canola oil spray for muffin tin

Preheat oven to 350.Grease muffin tins with butter.Add the thyme, rosemary, and vegetables to the eggs and mix well.Fill muffin tins halfway with the eggs mixture.Bake at 350 for 15 minutes, or until eggs are set.

Clean Banana Blueberry Muffins

This recipe is from the website-- it looks delicious-- I am going to make these muffins this weekend and freeze some of them-- so I always have a grab and go breakfast.

Also you can substitute Agave for Sucanat

2 cups white whole wheat flour
1/3 cup
1/2 tsp. ground cinnamon
2 tsp. baking powder
1 tsp. baking soda
1 1/2 cups mashed bananas
4 egg whites
1 tsp. vanilla extract
1/3 cup unsweetened applesauce
1 cup fresh blueberries
Preheat oven to 350 degrees Fahrenheit. Line 12 cup muffin pan with paper muffin liners.
In a large mixing bowl, mix whole wheat white flour, Sucanat, cinnamon, baking powder, and baking soda. Set aside.
In medium mixing bowl, mix together mashed bananas, egg whites, vanilla extract, and applesauce.
Mix the banana mixture into the flour mixture. Fold in the cup of blueberries.
Spoon combined batter into lined muffin cups.
Bake approximately 18 minutes or until a toothpick inserted into the center of a couple of the muffins comes out clean.
Nutritional Info:
Calories: 144 Fat: 0.4 g Cholesterol: 0 g Sodium: 208.5 mg Potassium: 171.5 mg Carbohydrates: 31.5 g Fiber: 1.7 g Protein 4.2 g

Self Mag Moves

Self Magazine site has the one of the best "thigh-jiggle-be-gone" workouts list on their site. These moves will have your legs slender in no time.

"These fat-burning moves are designed by Reebok Sports Club/NY trainer Kira Stokes, will create sleek, sexy curves and help rev up your metabolism. All you need is a resistance band and a little bit of motivation!"

My normal routine includes squats and lunges (with hand weights) --

Click and be inspired.

Morning Shake

Morning Quick Shake

½ packet of the spirutein powder exotic red protein powder
1 cup of blueberries and raspberries
½ cup of yogurt
9 pieces of Trader Joe’s frozen mango
4 strawberries
¼ cup of water

Blend & Eat!!

Inspiration/ New Starts

Dwelling in the past to try and figure out -- where you would be if you just made this choice, or completed this project, or worked out yesterday—is a recipe for disaster. You can only start from today and envision where you want to be tomorrow.

Sometimes, I think I haven't had the success I want because I find it hard to complete projects -- often because the projects I have completed don't bear the fruit that it should. I am learning to take the inevitability out of the way I see time. You should not throw out a plant because it does not bare fruit—we don’t ask our kids to drop out of school because they failed one test. To truly achieve what you want you must try and try.

Today I recommit myself to this blog and to goal of fitness. I hope my journey inspires all women (especially African American women) to put themselves first.

With my mind in a positive space -- I saw the June Cover of Oxygen Magazine (a magazine I have been scared of because of the muscles and the women with them) with Alicia. She looks so fit and muscular in a non-scary way that she has become my new inspiration. I am not sure if my body can become as tight and tiny as a Victoria Secret Model (nor do I want that -- I think) but I can be come fit and strong with (dare I say) some definition.

Alicia has become my fitness inspiration. What is yours?


When embarking on a new avenue people often become to gregarious, too diligent, or just take on too much at once. I don't know why I am using the word people when I am alking about me. This year as I approach the self challenge I am making my goals reasonable (and non-food).

I fell in love with this Diane von Furstenberg dress... The dress name is Nalia. I saw it on a commercial shoot for 4oo bucks (and thanks god for ebay because it is now 150). I am going to buy this dress in my size to kick off Month 3 of my commitment to fitness.

My goal is that dress.. what's yours??

Definition of Insanity

The definition of Insanity is to keep on doing the same action and expecting different results. Well I am not insane…. Well I am not trying to bring the insanity from previous years into 2009. I am approaching my weight loss in a fresh way.
• Acknowledging my weakness- from television, to chocolate to sheer laziness at times. I can’t pretend that I am immune to chocolate and then wonder why all the cupcakes are gone in my house. Or all of the wheat thins… too much of anything can be bad for you.
• Acknowledge my strengths- I love to cook, love walking, and socializing
• What I want I want to acquire - I love for a specific exercise (when I was a kid it was the Stairmaster and step aerobics), discipline, and do more non-television activities.

So what am I going to do??
• Weight watchers- everyone has success on the program and it can change the way you relate to food.
• RUN- yup signed up for the MORE half marathon in New York (I can run/ walk it if I like)
• Write- journaling helps you stay ground and see what triggers things in you.

For the blog… I will add celebrity workouts… we don’t need to see what they say they do… like egg whites and veggies in the morning protein and veggies for lunch and salad and chicken for dinner… that sounds boring… I will also try and do a couple of book reviews.