Our fitness partner Sheilia Simmons, blogger of the thefrugalexerciser.blogspot.com 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
Do you ever feel like your urges to eat certain food take control over you logic not to? Do you ever feel as if your emotions drive when and how you eat? When exercising and trying to stay focused with both your healthy eating regiment and your fitness routine, sometimes we make excuses to ourselves for eating the wrong food. For instance, you may say to yourself, “I worked out today so I can reward myself with something I know I shouldn’t eat.” If this is you or you’ve answer yes to any one of these questions the answer for how to stay in control may be with a food journal. A food journal can not only help you with staying consistently in control over what you eat while exercising, but can also help you recognize emotional issues dooming your weight-loss efforts. Changing your thought processes changes your behavior and keeps you feeling positive about your results. A lot of our BWDW Sisters are using our FREE food journal with our FREE meal plan to help them to eat only when hungry, watch portion sizes, and by writing down how they felt gives a bigger picture for what is really going on so they feel both full and satisfied with their decisions.
Food journals not only help you feel in control but it also gives you more accountability by helping you increase your awareness for where those extra calories are coming from. You can also share your food journal with someone as an extra source of support. When what you eat is written down, you can clearly see what areas of your diet are consuming the most calories and make the necessary adjustments if needed.
Both the BWDW Meal Plan and Meal Plan Journals below are free: Click to download and print your own copies.
Remember ladies it is clean diet and exercise! When it comes to losing weight and losing it for good, it means you have to do something differently, especially when it comes to food. It’s about changing your relationship with food. Stop thinking you can’t eat that, or won’t eat this. Is the taste of food or avoiding redundant food more important than reaching your goals? Take control and use food as fuel. It doesn’t mean you can never have a cheat meal, but don’t cheat yourself and your potential if you are not willing to try something different.
I appreciate all the love from my followers. But I hope you don’t think my transformation didn’t come without sacrifice. I couldn’t accomplish my goals by eating cheats every day. I ate the same foods every day and trained my palette that food is fuel. There were times that I ate fish and rice as my first meal of the day. My mindset changed and I no longer think in terms of breakfast, lunch and dinner, I think meal 1,2,3 and so forth.
The great part of a meal plan is that you don’t have think about what you want to eat and you save so much time. TIME!!! Think about it, a consistent meal plan will make grocery shopping easier, because you already know what you NEED to get. Get my free meal plan here…http://blackwomendoworkout.com/free-meal-plan/. If you meal prep twice a week, you save on 5 days during the week on NOT cooking. Honestly who has the time to cook 5-6 different meals every day? ANSWER: hardly anyone. The purpose of meal plans is to take the thinking and guessing game out of your relationship with food. If you don’t have the time to work out, I am not sure when you will have the time to cook.
This was so important for me to share because I really hope people don’t think my journey was an easy one. It just came to a point that I realized that a short term satisfaction from pizza, cookies, or margaritas should not interrupt my long term goal as Fitter Smiles. “
Apple and Cinnamon Detox Health Benefits
Having a problem getting enough water into your body? Want a viable detox drink that taste good and easy to make? Why not try the now famous detox cinnamon and apple water and feel full all day long!
Use the Fuji and Honey Crisp apples which work best since they are the sweetest and have more flavor. However, if you want more of the apple flavor, keep your slices thin and do more of them. This recipe has helped 1000′s of people lose weight and keep their water uptake regular.
This is also referred to as the Zero Calorie detox water because it contains nearly zero calories. There are calories from the apple, but they’re pretty small in numbers The cinnamon benefits helps stimulate your internal organs to cleanse themselves, while the apple is providing you with its all natural source of vitamins and minerals. So kick start your Detox today and help boost the energy you need to keep you motivate all day long. Continue reading
Nichola Smiles says “Fitness is a lifestyle, and this lifestyle is about choices. But the most important choice you make daily is —-FOOD! My trainer/nutritionist Dewayne Malone educated me on the importance of nutrition during on and off season. I know I need to eat every 2-3 hours and consume 6 meals a day.
Yes I eat!!! With the help of Dewayne and My Fitness Pal, I wanted to share a sample meal plan for the average woman uncertain about healthy food choices. It is a good start for someone that is just trying to eat clean and/or lose some weight. Combine this meal plan with your exercises and you are guaranteed to see results. That’s how you really ‘TRAIN YOUR WAIST.’”
Meal planning is Continue reading