Top 10 Pantry Items

Healthy Grocery Shopping

When it comes to healthy grocery shopping many people are left scratching their heads unsure of what to buy. Planning ahead has helped me tremendously! I'm a person who loves sweets, but I know too many of the wrong ones are not healthy for me. I make sure to have a list prepared ahead of time so my hands don't unconsciously start reaching for stuff I know I don't need lol. 

I'm really big on meal planning and my grocery list varies from week to week, but there are certain items I always keep stocked. Here are my top 10 items I usually keep on hand.

1. Fruit: Strawberries, blueberries, bananas, raspberries (varies)

2. Veggies: Spinach, mushrooms, peppers, kale.

3. Unsweetened almond milk: Great with smoothies, and anything else you use milk for.

4. Plain Greek yogurt: Great alone or with fruit.

5. Almond butter or peanut butter: Good with sandwiches or as a snack with fruit.

6. Eggs: Perfect for breakfast, or in salads (great source of protein)

7. Beans: Black beans and garbanzo beans (great for making hummus)

8. Balsamic vinegar/olive oil: Use to make your own vinaigrette.

9. Salmon and fish: Good source of omega 3.

10. Oatmeal: Perfect for a healthy nutritious breakfast (That your having every morning right?!!! ummm hmmm :)))

****Bonus item*** Almonds: Great alone of with fruit and yogurt.

(Grocery haul from Trader Joe's)

(balsamic vinegar and olive oil)

These two are great for making your own healthy salad dressing.

Hopefully this list gives you some ideas on what healthy items to buy the next time you go grocery shopping. Leave any questions or comments below. I'd love to hear from you. 

Coming soon........

Easy ways to prepare healthy meals that still taste great.

Thanks for stopping by my blog today!

Live Fit Be Free

Eboni :)

Save Money Freeze Fruit

Ever had this happen? 

Of course! We all have. I use to waste so much money on food because it would go bad before I got a chance to eat it. Fruit only lasts for so long before going bad. Here is one way I learned to save more food and money at the same time.

Slice up your fruit of choice before they go bad.

Place in freezer storage bags
(any fruit can be frozen)

place in the freezer
(here I have frozen mango, pineapples, strawberries and bananas)

Frozen fruit lasts in the freezer for a pretty long time. I typically use within a couple months. I use frozen bananas sooner..... I would say within a couple weeks (but you don't have to). I do this because I buy fresh bananas every week.

I like to use my frozen fruit to make smoothies.... I have at least one a day. Sometimes I'll mix fresh fruit and frozen fruit together. I do this a lot when I make strawberry banana smoothies. I'll use frozen strawberries and fresh bananas. It all depends on what I have available at the time.

Thanks for stopping by, I hope this tip helps. Leave any questions or comments below.

Live Fit Be Free

Eboni :)

Is Organic More Expensive?

Walmart vs Trader Joe's 

I'm constantly hearing people say they would love to eat organic food, but they don't normally buy it because it's too expensive. Well, if you shop at Walmart and you don't think you can afford organic fruits and veggies, you may want to think again.

I decided to do a little price comparison just for kicks. I wanted to see what the difference would be between the produce at Walmart vs Trader Joe's and here's what I found.....

(Walmart  left, Trader Joe's  right)

Walmart's spinach is about $1.00 more than Trader Joe's organic spinach. I always had a hunch that Walmart was not always the cheapest, but it was good to do a side by side to confirm.

Trader Joe's vs Trader Joe's

(Trader Joe's organic lemons vs Trader Joe's non-organic lemons)

Most people have at least heard that organic fruits and vegetables are more expensive, but the question is how much more? Well, based on my trip to Trader Joe's, there was only a 20 cent difference between the organic vs non-organic lemons....which is not that big of a price gap. I personally go for the organic when possible.

Hopefully this provides you with some insight for your next trip to the grocery store. The conclusion is that you may pay a bit more more for organic depending on what you buy. I know organic meats are usually always more expensive, but other organic items don't always have to be.

Thanks for stopping by... leave any questions or comments below. I'd love to hear from you!

Live Fit Be Free

Eboni :)

Start Somewhere

Healthy Dining

Healthy Food Choices 

I know how tempting it can be when friends invite you out for dinner at your favorite restaurant with all your favorite foods that will probably work against your fitness goals...lol. Dining out at your favorite spot doesn't have to leave you feeling guilty and working extra hard the next day to burn it all off. 

Here are a couple tips that will satisfy your taste buds and not sabotage your fitness goals at the same time.

1. Portion control

Split your meal in half and take a portion to go.

2. Skip the soda and wine

When soda and wine breakdown, it's stored as sugar in your body. Try drinking water only. This will give you a bit more room to indulge on your meal.

3. Get dressings and sauces on the side
A restaurant can make something as healthy as a salad unhealthy if it's loaded with too much dressing. 

4. Switch up the menu with substitutes and special requests

As we all know life is about give and take... eating healthy is no different. If you want a 
burger, instead of fries on the side, opt for veggies.

I hope these tips help. Share what's been working for you. Leave your comments below.

Live Fit Be Free

Eboni :)

21 Day Sexy Abs Challenge Day (18) Sexy Abs Cardio Sculpt

My Sexy Abs Cardio Sculpt Experience

 So ....today was my first time trying the Sexy Abs Cardio Sculpt workout and I must say, it was very intense. The workout included a full range of exercises targeting each part of the body and of course everything was centered around the abs. The workout entire workout seemed a bit longer than I expected, but the good thing is that each section is broken down into 5 minute chapters. So if you don't have time to do the entire workout, you can skip to the chapter you want to target.  

Here is the chapter list:

1. Warm-up

2. Metabolic Boost

3. Total Body Blast

4. Amazing Arms & legs

5. Bye Bye Love Handles

6. Beautiful Back

7. Booty Patrol

8. Super Calorie Burner

9. Long Lean & Toned

10. Abs, Butt, &Thigh Blaster

11. Ab Smash

12. Lengthen& Stretch

Chapter 12 'lengthen & meditation' was probably my favorite. .. the relaxation and stretching of the muscles was much needed after this high energy workout!  I plan on incorporating this workout into my routine  on the days I don't go to the gym. If you 
haven't already tried Sexy Abs Cardio Sculpt get your copy today.....


Sexy Abs Cardio Sculpt


What's your favorite workout DVD? Leave your comments below.

Live Fit Be Free

Eboni :)

Keep it Moving

MetroFresh Salad Rendition

Fresh Salad

So..... not too long ago I had one of the best salads I'd had in a while at MetroFresh in Atlanta. This salad was so good I HAD to try it at home.

The MetroFresh salad consisted of:

Mixed greens 
Strawberries and raspberries
Goat cheese
Sliced blackened chicken breast (cold)
Basil mint vinaigrette  

 The salad I made was slightly different.... mine consisted of:

Mixed greens 
Strawberries and raspberries
Feta cheese
Grilled chicken breast (warmed)
Basil mint vinaigrette  

The salad I prepared tasted pretty similar to the one I had at MetroFresh, the only difference was the basil mint vinaigrette.... I really need to find out exactly what they used to get mine to taste the same. lol ....I'll definitely be tweaking my basil mint vinaigrette and experimenting with different ingredients.

What's your favorite salad and what ingredients do you like most? Leave your comments below.

Live Fit Be Free


Eboni :)

Make it Happen

Just Do It

21 Day Sexy Abs Challenge (Day 13) Flat Abs

 Best Foods for Flat Abs

Everyone wants flat abs, but the question is are you willing to do what it takes to achieve them! Soooooooo many people go to the gym and workout extra hard for 1 maybe even 2 hours everyday and don't see the results they hoped for. 

Most of the time this is due to poor diet. Getting flat sexy abs require more than just doing a few crunches here and there.... your diet must be on point to see desired results.!!!

There are a ton of delicious foods you can eat to achieve those abs you've always dreamed of, but here are a few of my favs that keep me on track :

1. Yogurt. Greek or plain

2. Almonds

3. Beans and legumes

4. Spinach and other leafy greens

5. Apples and berries



Know of other foods that are good for achieving flat abs? I'd Love to hear from your. Leave your comments below


Live Fit Be Free

Eboni :)

Morning Inspiration

Motivate yourself

21 Day Sexy Abs Challenge (Day 10) My Workout Today

Life Time Fitness

Life Time Fitness is an upscale health club that offers something for the entire family. They have indoor/outdoor pools, basketball, racquetball, spa and much more. Today was my first time at Life Time Fitness in Atlanta and I can't rave enough about my overall experience!

(me doing my arm workout)

I had good full body workout today along with some ab exercises.

The best part of my Life Time Fitness experience was hands down the steam room! There's nothing better than relaxing in an eucalyptus mint steam room after a tough workout. 

My skin was literally glowing afterwards!!!!!

Unfortunately there isn't a Life Time Fitness club close enough to where I live :(((((, but I placed a link to their website below to see if there's one in your area. 

Life Time even offers a free trail.... check out the website for more details.   

LIfe Time Fitness

Thanks for stopping by my blog today!

Live Fit Be Free

Eboni :)

Wrist Wallet

Cool Workout Accessory 

Have you ever found yourself searching for place to store your keys, ID or credit cards while working out? Maybe you stuffed them in your shoes or even for you ladies in your sports bra hoping they didn't fall out. Lol! A simple solution to this problem would be to go out and purchase activewear with pockets and zippers, but we all know how expensive buying new workout clothes can be! 

I found myself in this situation a few days back and I needed something to place just my ID and car keys in. I went to TJ Maxx hoping to find a waist pouch or something similar. What I found was even better!

This wrist wallet cost about 5 bucks and came in my favorite color :) I'd never seen one of these and thought it was a pretty clever accessory! Of course my next thought was "heck... why didn't I think of this? 

You can probably find one of these or something similar at your local TJ Maxx or perhaps online. I would definitely recommend one of these to anyone searching for an inexpensive and cute way to store your belongings while exercising.

 

(me wearing my wrist wallet at the gym)

Thanks for stopping by my blog today.

Live Fit Be Free

Eboni :)

I Think I Need A Shot!

Shots Anyone?

It's always important to hydrate and replenish your body with lots of water and nutrients after a workout. Some days are tougher than others and today's workout definitely drove me to drink! HA HA!

(Juice shots at Kale me Crazy in Atlanta)

Kale me Crazy is a popular juice bar in Atlanta that offers a variety of fresh juice made-to-order. Today was my first time at Kale me Crazy and I loved every minute of it! The staff was super friendly and even offered samples of all the juices.

After my workouts, I almost always have a protein shake or some sort of green concoction. I had a ginger juice shot, right before my Kale Yeah, which is a juice blend that consists of:

 kale, spinach, cucumber,apple and lemon 

yummy :)

I would definitely recommend this juice bar to anyone into healthy living or just want to try something new. I found the staff and the concept of  a "juice bar" highly refreshing and creative.

Follow their Facebook page and stop by if you're ever in the Atlanta area.

Kale me Crazy 

Live Fit Be Free

Eboni :)

21 Day Sexy Abs Challenge (Day 7) My workout with Jeanette Jenkins

Shop and Shape Up Event 

With Hollywood Trainer Jeanette Jenkins

Sooo.... today I had the pleasure of working out with Hollywood trainer Jeanette Jenkins in the middle of Macy's at Lennox Square Mall in Atlanta! 

How often does that happen? Ha ha!

Jeanette was super cool and looked absolutely amazing! 

(photo courtesy of Jeanette Jenkins)

When Jeanette announced the workout would only be 20 mins... I heard a few "awwhs" in the crowd, but not to be fooled....Jeanette definitely came with it! The workout was challenging, high energy and fun! 

Trust me, 20 mins was more than enough... lol I was so exhausted afterwards.... 

(if you look closely in the picture above in the bottom left corner, waaaaay in the back... lol, you will see me resting while everyone else is doing push-ups lol) 

oh well... the important part is that I made it through and felt great afterwards... lol

Jeanette had such great energy! I appreciate her taking the time to sign my October Shape magazine  featuring the beautiful Kelly Rowland.

Can't wait to try the new DVD "Sexy Abs Cardio Sculpt.... I'm so happy I had an opportunity to attend this event!

(me with Hollywood Trainer Jeanette Jenkins)


Live Fit Be Free


Eboni :)

MetroFresh Salad

Yummy!

There's nothing better than a fresh, delicious salad!  I must say... this was one of the best salads I've had in a while. 

I had this salad for lunch today at MetroFresh in Atlanta. This cafe was so amazing, the food was so tasty and filling. Who says you can't eat healthy and be satisfied at the same time? 

Metrofresh was founded with the notion that fresh, healthy creative food is not out of reach for the casual diner

 This salad consisted of:

• Mixed greens 
• Strawberries and raspberries
• Goat cheese
• Sliced blackened chicken breast
• Basil mint vinaigrette 

This salad was so yummy... I have a feeling  I'll be doing my own rendition the near future lol (stay tuned for blog post)

If your looking for delicious, healthy fast food and you're  in the Atlanta area...stop by MetroFresh.... You won't be disappointed!!! 

Below is a link to their website.

MetroFresh

Live Fit Be Free

Eboni :)

More Motivation

Live Fit Be Free

Eboni :)

Healthy Breakfast Omelet

Healthy Breakfast Omelet 

Breakfast is the most important meal of the day and should never be skipped. Even if you don’t have time to cook breakfast, try to grab a piece of fruit or make a breakfast smoothie at the least. I like making egg white omelets because the egg whites are full of protein and the veggies have lots of nutrients and fiber.

I usually prepare my veggies and omelet separate then mix everything together. Below is the simple recipe I follow:

Note: This recipe will make about 1 omelet

• ½ cup of egg whites (you can use a full egg and separate the yolk or purchase just the egg whites)
• 1 handful of baby spinach
• ¼ teaspoon of McCormick California style garlic pepper with red bell & black pepper (my favorite seasoning)
• 1 cup of mixed veggies- mushrooms, colorful bell peppers (or I use whatever I have in the fridge)

Note:  Use whatever vegetables you like, sometimes I will use steamed asparagus or broccoli.

Instructions:

1. If you are using whole eggs, remove the yolk and mix just the egg whites together in a bowl, then add garlic pepper to taste.

2. Place all your veggies in a small skillet coated with olive oil over medium heat, allow them to sauté.

3. In another skillet coated with olive oil over medium heat, pour the egg white mixture and cook for about 2 to 3 minutes.

4. Flip with spatula and cook for another 2 minutes (at this point you can add your sautéed  veggies to the egg whites)

5. Reduce the heat, sprinkle a little cheese and then fold the omelet in half.

6. Place omelet on a plate and enjoy!

Note:  You can also mix the egg whites in bowl together along with the veggies and cook together. I do this sometimes too. I also like to have a piece of wheat toast on the side or grilled chicken if I’m really hungry.

Veggie egg white omelets are super easy to make, plus it’s a great way to jump start your day. What’s your favorite healthy breakfast recipe? Leave your comments below I’d love to hear about it!

Thanks for stopping by my blog today.

Live Fit Be Free

Eboni :)