How to

Mashed Cauliflower (Mock Mashed Potatoes)


Do you love mashed potatoes but starches aren’t a part of your nutrition plan?  A great and extremely tasty alternative is mashed cauliflower!

Ingredients:1 head cauliflower
1 tablespoon cream cheese, softened
1/4 cup grated Parmesan
1 clove of minced garlic
1/2 teaspoon chopped fresh or dry chives, for garnish
2 tablespoons unsalted butter

Add salt and pepper to taste.
Set a stockpot of water to boil over high heat.Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.

In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic,  and pepper until almost smooth.

Garnish with chives, and serve hot with pats of butter.

And Viola’! A tasty healthier alternative.

Obesity and Joint Pain

overweight black womanIs joint pain preventing you from performing your exercise routines? If so, know that you are not alone; this problem can be even more frustrating when we are overweight or obese.


Our joints e.g. hips, knees and ankles carry are the main weight bearing components of our body which can also begin to collapse as a result of stress. Over time, this can have detrimental effects such as lead to severe pain, decreased activity, more weight gain and osteoarthritis.

Weight loss, even small amounts can make a tremendous difference. For example forces in the hips and knees are increased about 3 times body weight with simple walking and more significantly when running. This means that 10 pounds of extra body weight feels like an extra 30 pounds on ones knees. knee pain 1

Research has shown that moderate weight loss can have a dramatic effect on the relief of joint pain. Some studies have also shown that even losing 10-15 pounds will decrease ones chancing of developing arthritis of the knee by at least 50%. Starting with a reasonable goal e.g. losing 10 or 20 pounds over a realistic time frame can help alleviate joint pain, while also improving one’s confidence and self-esteem.  Even if you are experiencing joint pain, there are ways you can exercise and remain active.  Continue reading

Looking for a Safe & Fun Exercise?

Join our Kangoo Jump events starting in Atlanta, GA on Saturday, March 7, 12 noon to 1:00 pm at Absolute Body Symmetry, 1 Baltimore Place Northwest, 30308. In Houston Texas, Saturday  March 14, MixFit 1987 TC Jester Blvd, Houston, TX 77008 9:00 am-11-am.

LaWanda “The Fitness Diva” Brokenborough in Atlanta and Mia Trevillion, of GrooveBounceFun in Houston Texas will be there to give you the instructions you need to get started with an exercise that you have been looking for.

Kangoo Jump ad_2_14_15 with logoOrthopedic Surgeon Dr. Lenny Lomax, MD of says patients suffering from joint pain can reduce pain and discomfort.

No more joint pain and worrying about keeping up with the class. These instructors will provide you with the shoes you need to burn calories a fun, new and exciting way!

Kangoo rebound shoes are worn to give you the low impact exercise routine that absorbs up to 80% of the shock of jumping while allowing you to burn up to 20% more calories. This is a great Cardiovascular exercise with many health benefits. Many sports medicine doctors also recommend Kangoo Jumps rebound shoes for rehabilitation after injuries or surgery. The benefit most sport doctors name is that Kangoo Jumps rebound shoes are a powerful strength & conditioning product that allows patients to continue a healthy rehabilitation / exercise regimen without the risk of over training and they help prevent further injuries.

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Breast Cancer Survivor Gets CrossFit SEXY!

cross fit kim before and after survivor ribbon_edited-1Hi may name is Kim and this is my story. I am no stranger to facing obstacles. I am a single parent, working professional, grandmother and a 12 year Breast Cancer Survivor! With all of that, I found myself weighing more than I could have ever imagined and I knew that if I wanted to be healthy I needed to do something about it. I started following Black Women “DO” Workout! and got motivated enough to seek out a workout that felt would work for me and my goals. I wanted quick results and after much research I came across one of the toughest workout programs I could find.  See my workout here…

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Eating From My Garden

stuffed collards greens and turkey

Our fitness partner Sheilia Simmons, blogger of the provided us with one of her delicious meals from her garden last week and shared it with our BWDW community. “I decided to try my hand at making wraps from collard greens.  I got the idea from another blogger, Urban Naturale , but I didn’t use her filling because it was vegetarian.  I wanted ‘meat’ inside my wraps” she added.

She used a filling from the recipe she cooked and highlighted on her blog – Sukuma Wiki. “Since I loved how the meat tasted with the collard greens, I thought it would make a great filling for the collard green wrap.  I eliminated the chopped up collards in the recipe since I was using it as the wrap, and I didn’t have beef but ground turkey.”

Quick and easy to make by substituting the vegetable filling with her turkey meat recipe you get a fantastic tasting and healthy meal that the entire family can enjoy! Also, you limit your consumption of sandwiches and wraps made with whole wheat by substituting the whole wheat wrap with collards. Here’s how you can make them.

She steamed the collards between 30 seconds to 1 minute and anything beyond that would make it too soft for a wrap.  I guess you can eat the leaf raw but it makes it too bitter in my opinion.  Check out the how to video here.   Continue reading

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