Its been awhile....

HiYa!

Here we are....3 years since my last blog post ! 

Where does the time go, right ?

One thing for sure, Life has happened.  My last post post we were in the height of , "Covid", and during that time I managed to build my own gym, Tee's Sweat Sanctuary".  Since then I've added a new fitness toy to my arsenals, a Peloton bike, his name is Phoenix and I've started juicing, "Juice, Juice, Baby" 🎵

For those of you who don't know - Life UPDATE !

Sold a house, Bought a house and I got Married, ALL are considered stressful life events, but today I celebrate it ALL !  

I've still been getting in my 20% of my "Healthier ME Journey", which is Fitness, but I've been missing getting in the kitchen and making some of my go-to dishes, like my kale chips, my egg quiche cups or spinach cheese pie.  Not only do I love to dabble in the kitchen, I love to go out and about and explore new restaurants, new cuisines, new flavors.  

At the end of the day... I want to Share more. Cook more. Explore more. I want write more about the things I am passionate about...….Being Healthy !  Mind. Body. Soul. and Spirit !

Stay tuned.

A few pictures over the last 3 years of cooking, working out and enjoying life 📸😀

Sunday Brunch - French Toast Casserole

The 5 benefits of Juicing !

*Increased Vitamins and Minerals In Your Diet. Juicing has the ability to provide the body with a healthy source of vitamins and minerals that could otherwise be missing from your diet.

*Potential Weight Loss. 

*Increased Energy. 

*Decrease Inflammation & Reset Your Body.

*Protect Against Disease.

Mr. and Mrs. 11.6.22

A lil sumthin-sumthin in Punta Cana 😋

Introducing Phoenix (Peloton fiend)

Cooked dinner on a Sunday (Tomahawk Chop, garlic mash, and asparagus)

My go-to dessert....Tres Leches cake 😘

Until next time...…

Tee's Taste Test

HiYa !

TEE'S Taste Test 

Breakfast this morning was very simple...bowl of Special K Pumpkin Spice cereal, but I decided to try a new plant- based milk alternative....Planet OAT MILK !

                                          

🔍My Review 
In comparison to my side kick Silk Unsweetened Almond Milk... it was tasty, but definitely more creamier and sweater than my Almond Milk.
Since I am a die-hard nutritional label reader, I had to compare the numbers:



Almond Milk: Cal 30, Fat 1.5g, Protein 1g, Sugar 0g
Oat Milk: Cal 90, Fat 2.5, Protein 2g, Sugar 4g


In conclusion....

I think the oat milk would serve its purpose in a smoothie or in coffee because of its sweetness, so I'll definitely try it again, but it will be an occasional treat.. soooo my Almond milk will stay stocked in my fridge for now😁
#CarryOn

Until next time.....

Eat Well, Live Fit, Love Much !

Check IN

HiYa ! 

Its been a loooooong time my friends since I've been on my Blogging platform, and not that I haven't wanted to, but LIFE has happened in the past 3 years.  

I hope this post finds everyone Safe and Healthy (mind, body and spirit) ❤

This post will be an update of my 20% Healthier ME Journey - Fitness !

The last 3 years I've still been on my healthier me journey with some ups and downs, but still pressing through, despite "Life" happened moments, but 2020 has indeed been a roller coaster of events, 

right ?!?!?

 COVID-19 has changed the lives around the world.

I know everyone has their own story on how they cope, but I just wanted to share an inklin' of what I've been able to do to help me get through this time....Now, don't get me wrong, not all days are good, but I have to remind myself  that "you only fail, if you give up!"  And we are no quitters, right ?

My Four Pillars of Basic Health Needs:

• Sleep Hygiene 
• Getting 6-8 hours, Naps, limiting media (news media/social media)
• Nutrition 
• It is the 80% - fruits, veggies, whole grains, homemade meals
• Staying physically Active 
• Dedicate at least 3 days a week to some type of exercise
• Support Circle 
• (Surround yourself with Friends and Family, even if its a Zoom Session, Marco Polo, Instagram and/or Facebook videos.

My 20% of my Journey came to a screeching halt as all my workout outlets were closed: 

Fitness Connection Gym, YMCA, Orange Theory Fitness, Parks, Running w/ Friends.

But, when one door closes, open another.....

Tee's Sweat Sanctuary has been my life line during the last 6 months.  

My Fitness Toys allows me to have quite the variety of physical activity:

Nordic Track Rower, Nordic Track Elliptical, Recumbent Bike, Bosu equipment, Body Rock equipment, Etc.....

I hope everyone stays Safe and Healthy and remember - Just Keep Moving !!!

Until next time.....

Eat Well, Live Fit, Love Much !!

Pesto Greek Egg Muffins

Hi Ya !

Fact or Fiction: Breakfast is the most important meal of the day

For as long as I can remember "Breakfast" has been considered the most important meal of the day. There have been tons and tons of research affirming the benefits of eating a nutritional breakfast.

🍴 Increased metabolism
🍴 Promotes weight maintenance and weight loss
🍴 Maintain blood glucose levels
🍴 Energy booster


Breakfast is definitely a part of my day and I can attest to its tremendous benefits.

I love eggs and on meal prep Sundays I normally make some variation of an egg meal.
These lil' egg muffins are great for your breakfast "on the go" or as a protein packed snack.

Pesto Greek Egg Muffins (inspired by Runner's World)

Ingredients
Yields 12

🔼 8 eggs
🔼 3 tbsp of pesto
🔼 1/3 cup of Greek cream cheese
🔼 1/3 cup sun-dried tomatoes, chopped
🔼 1/4 tsp of red pepper flakes
🔼  Pinch of salt
🔼 Chopped green chives (garnish)


Instructions

Preheat oven to 375'

1.  Place (12) cupcake liners to a muffin pan and lightly spray cooking oil.
2.  Add all ingredients, except the green chives, to bowl and whisk until combined.
3.  Pour mixture in a measuring cup with a spout for easy distribution into muffin pan.
4.  Bake until eggs are set, approximately 20 minutes.
5.  Sprinkle chopped chives and ENJOY !!


How many calories you ask ?!?!?
(2) muffins are only 267 calories (per my recipe entry in MyFitnessPal)

FitBit Junkie

Hi Ya !

I come to you with a personal review of one of my many "Healthier Me" tools.  Yes, I said tools.
I have an arsenal of tools that I use to keep me motivated and help me conquer my goals.

The fitness tool I will be reviewing today is the Fitbit Tracker.
My review is not to imply that this product is better than any another...I only know of this one, but I do know that whatever tool you use Consistency is Key !!

I purchased my first Fitbit on January 1, 2015, which was my New Years Resolution gift to SELF !
The Fitbit Charge HR became my best friend.  We were attached at the arm, literally !

I can't say that I have had any bad experiences with my Fitbit, other than a little over a year of use the battery charge was not holding, so I called Fitbit Customer Service and all I can say is WOW !

The reason I say Wow is because when I called and explained to them what was going on they indicated that my 1 year warranty had expired and all they could do is provide me a coupon to get an additional percentage off a new one.  I was not trying to hear that because (1) I LOVED my Fitbit and (2) I wasn't trying to spend no extra money.   I sent an email explaining how much I loved my Fitbit and how it has changed my life over the past year.  Well, well, well !  I got a response back within 24 hrs with the good news that they were shipping me a NEW one, free of charge !  I was ecstatic because  now I was able to continued to work out, earn Fitbit badges, join and Win (some) Fitbit challenges with my Fitbit friends and continue making goals and crushing them.

With all technology comes change.......Just like everybody else Fitbit announces new and inproved trackers to the Fitbit Family.  In March of 2016 they came out with the Fitbit Blaze.  I was tempted to immediately buy one, but I had just got my new Fitbit Charge HR replacement, so I just watched the Fitbit Blaze from afar.  Welp, in July 2016 I finally crumbled and purchased the Fitbit Blaze.

After a few days of my new toy I noted a few Humphs.  (1) You have to use your smartphone for GPS accuracy, not a deal breaker for me because I like to listen to my music while on a run, (2) You have to remove the face of tracker from the watch band to charge it.  It is so small that I cringe every time I have to charge it because I'm afraid I will loose the darn thing.
I give "2-Thumbs up" for the (1) the amazing battery life (up to 5 days), (2) The spectrum of stats for most pursuits and (3) the watchband is interchangeable (for a cost of course), but a great option.

Look at the Charger that comes with the Fitbit Blaze

There is a silver lining to my Humph regarding the charger...
I am indeed a Amazon shopping fiend, yes a fiend, so as I am browsing on Amazon to buy an extra Fitbit Charger for my Blaze (like the one above) a product pops up in the search results that allows you to charge your Fitbit without having to disassemble it.
The Fitbit face and watch band stays in tact !!!  You can buy it here from Amazon.

Look at the Fitbit Blaze Charger Stand !!!!

Overall I am happy with my Fitness Toy.  There are so many trackers on the market today and there were be many more new releases I'm sure of it, but in the meantime I'll keep STEPPING with my Fitbit ! This gadget works for me, but may not work for some depending on your goals.

No matter what gadget you use or don't use - Just get active and stay active.
In other words, "Just Keep Moving !!

Eat Well, Live Fit, Love Much !

HI-YA !

On my quest to a healthy lifestyle I had to incorporate not only cleaner eating habits, but consistent exercising habits.  In the past I've only "blogged" about the cooking and eating portion (the 80%) and only because that was my greatest challenge. 
 My "Healthier Me" journey is just that ...a journey, not a race.   I will continue to share my healthy journey with you, but I will now add my 20% journey.....Exercising !

As my rule of thumb ( my opinion) - I would say that weight loss is generally 80% diet and 20% exercise.  While this can vary per person, this equation works for me.

Yes, you can lose weight on diet alone, but exercise is a very important component.  It not only helps in weight loss, but it has some other impressive health benefits, like improving the quality of your sleep, lower glucose levels and reduces stress.


I picked up the pace to my exercising in January 2016 when I decided to face my fear of running. On my 2016 vision board, one of my "to do's" was to RUN a 5K.   I joined an awesome running group or rather a community of women, called Black Girls Run!.  The organization's mission is to encourage ALL woman to make fitness and a healthy lifestyle a priority, which was exactly what I was seeking.

Fast forward to today (8 months later) ...

I have ran (8) 5k's and I run no less than 3 days a week. My goal is to run a total of (12) 5k's by the end of the year.  I need to stay injury free to keep up this running momentum, so I incorporate other exercises, such as; Yoga, Cross Training (i.e., elliptical, bike riding, etc..), Strength training, and Cardio Classes.

Here are few pictures of my exercising journey over the last 8 months !!!
I plan to keep on moving as long as the good Lord allows me !!!

Walk B4 You Run Graduation (BGR!)

My "DIY"Achievement Wall (More to be added...)

Various Races ....

Some Cross-training.....Me and Chocolate Mint !!

Crispy Almond Tofu, Cauliflower Rice & Veggie Stir-fry

Hi-Ya !

As I continue on my HealtherMe journey I've changed up a few things with regard to my diet.
I have a goal to (1) reduce my carb intake, (2) increase my protein intake, and (3) and limit my diary intake. I am sure there is some fancy name for this type of diet, but I'm just gonna keep it simple and call it, "Tee's Keepin' it Real Regimen", lol !


I've posted a recipe using cauliflower as a rice alternative as well as tofu, but this one will include the best of two worlds.  This meal fulfills my Keepin' it Real Regimen.....I will be getting in my protein with the tofu and I'll be reducing my carbs intake by substituting rice for the cauliflower.

If you have been on the fence on trying tofu because of its texture then be prepared - you will be hooked.  It's really crispy and its NOT fried, but baked !

This stir-fry is.... S-U-P-E-R-C-A-L-I-F-R-A-G-I-L-I-S-T-I-C-E-X-P-I-A-L-I-D-O-C-I-O-U-S 

*If you only had Smell-O-Vision or was able to press a F-key on your keyboard to activate digital scent*

Crispy Almond Tofu, Cauliflower Rice & Veggie Stir-fry

Ingredients (adopted by Minimalistbaker)

serves 2

Stir-fry goodies

• 12 oz package of Extra-firm organic Tofu
• 1/2 of the package of cauliflower Crumble by Green Giant
• 1 garlic clove, minced
• 1 tbs of toasted sesame oil
• 3 cups of fresh veggies of your choice (*I used red cabbage, green peppers, broccoli, & green onions

Marinade/Sauce

• 1.5 tbs of toasted sesame oil
• 2.5 tbs of Almond Butter
• 1 tsp of cumin
• 1 tsp of cayenne pepper
• 1/4 cup of low sodium soy sauce
• 2 tbs of 100% pure raw organic honey
• 1 tsp of chili garlic sauce

Instructions

*Note - this dish takes a lil' longer to cook than I would have liked it to take, but it involves prepping and cooking the ingredients in multiple steps, but it is sooooo worth it !!

1.  Begin by draining the excess liquid from the tofu. Wrap tofu in paper towel and then place on cutting board, then place another cutting board on top of the tofu, then a heavy object on top of the cutting board. I used a iron skillet and placed a 10 lb dumbbell weight on top of that. Let this hang out for about 15 minutes.

2. Preheat oven to 400 degrees and then cube the tofu. Place on a parchment-lined baking sheet and arrange in a single layer. Bake for 25 minutes to dry out the tofu even more. You will notice some browning. Keep a watchful eye on them and remove from oven and let cool.

3.  Let's prepare the sauce, which is the key ingredient to this dish. Whisk together in bowl the ingredients until creamy. Taste and add more of any of the ingredients if needed. I added a little more of chili garlic sauce.

4.  Add the tofu to the sauce and stir to coat. Let marinate for at least 15-20 minutes to saturate the tofu and soak in that flavor.

5.  If you can't find my shortcut (bag of cauliflower crumbles) then you can use a small head of cauliflower and shred it in a food processor. You want it to look more like rice, so don't pulverized it that its too fine. Place crumbled cauliflower in bowl and mince garlic clove over top.  Set aside.

4.  Enough prepping, lets get to cooking.  Heat a large skillet over medium heat and add your veggies, dash of sesame oil and soy sauce. Cook for about 8 minutes or so. I like mine with a bit of crunch, so I cooked for about 5 minutes.  Remove from pan and place in a covered bowl.

5.  Use a slotted spoon and add tofu into the same pan you cooked your veggies. Add a few spoonfuls of the sauce to coat. Cook on medium heat, stirring frequently for a few minutes until browned. It will stick to the pan a bit, but don't worry just remember to stir. Remove from pan and place in same bowl you have your veggies in. 

6. Rinse your pan to get rid of any residue. Place back on oven.

Add a drizzle of sesame oil to the pan, then add garlic and cauliflower rice and stir. Put cover on to steam the “rice.” Cook for about 5-8 minutes until slightly browned and tender, stirring occasionally. Then add a few spoonfuls of sauce to season and stir.

7.  Now we are ready to plate.  Place cauliflower rice and top with veggies and tofu. You can spoon any sauce you have leftover.  

8.  Eat and Enjoy ! 

On Another Note 

** My tofu block was 15 oz and cut off about 3 oz, which left about 12 oz to cook with, which was more than enough.