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 :)

Banana & Peanut Butter Chocolate Bites

I'm Not Giving Up Sweets and You Don't Have to Either!

Ok... so anyone who knows me knows that I LOOOOOOVE sweets. Matter of fact, there've been times I've made a peach cobbler and ate the whole pan myself! Ha ha, (not all in one sitting though) When I embarked upon my healthy living journey, sweets was the one thing I knew would be difficult to give up. Then I thought... who said I had to give up sweets completely?... I realized I didn't need to give sweets up, I just needed healthier alternatives!

When I really want a Reese's Peanut Butter Cup, I make this simple, healthier alternative instead:

1. One banana

2. Slice

3. Use a spoon to add all natural peanut butter (or almond butter) and Semi-Sweet chocolate bits to the banana

I hope this quick and easy snack satisfies your sweet tooth the next time you're craving that candy bar.

Enjoy!

Live Fit Be Free

Eboni :)

Oven-Roasted Vegetables

Bringing Out The Flavor of Vegetables

Oven roasting vegetables is one of the best ways to bring out the flavor. Use any vegetables you like, below I'll show you how I prepared this delicious oven-roasted dish.

Ingredients:

2 large sweet onions, cut in chunks

4 large sweet carrots, cut in chunks

1/2 lb of Brussels sprouts

1/2 lb of Artichokes 

8 to 10 small potatoes 

4 Tbsp of extra virgin olive oil

4 minced cloves of garlic

Sea salt and black pepper to taste

Cooking spray (I used extra virgin olive oil in a spray bottle)

Preparation:

1. Preheat oven to 375 degrees F peel all the vegetables. Toss all vegetables in oil, and  minced garlic. Arrange the vegetables in a large roasting pan coated with cooking spray (extra virgin olive oil). Cover tightly with aluminum foil. Bake for 35 minutes.

2. Uncover and turn vegetables with a large spoon. Add salt and pepper and roast at 425 degrees F for another 20 to 30 minutes or until the carrots and potatoes are thoroughly cooked and the edges are not burned.

****Serving size 6

Serve this meal alone or as a side dish with grilled fish or chicken. 

Enjoy!!!

Live Fit Be Free 

Eboni :)

Welcome to 2014

May this be your best year yet!

Eboni :)

Live Fit Be Free

Healthy Living During The Holidays

The Holidays Are Finally Here!

 The holiday season is one of the best times of the year! I love the spirit of giving, seeing family/friends and oh YEAH..... of course the food!  Staying consistent with a workout and eating plan can be a challenge... but no need to worry... here are some of my favorite tips that will keep you fit, healthy and stress free during the holiday season.

1. Plan ahead

The days before and after the holidays usually determine whether or not you'll stay on track with your goals....that's why it's important to have a plan! When going to holiday gatherings, bring a dish; this will ensure you'll have something healthy to munch on in addition to all the other options. 

2. Get Moving

 Go on a morning run or try these simple exercises first thing in the morning to burn 100 calories:

40 jumping jacks

30 crunches

20 squats

10 push-ups

3. Indulge A Bit

Let's face it! During the holidays most of us have a tendency to fill our whole plate.... well at least I know I do lol. Try using smaller plates to keep the portion sizes under control... this will ensure you enjoy all the foods you love without packing on the extra pounds!

4.Snacks

Snacking during the day is great because you won't be as hungry when it's time for the big meal. Fruit, Greek yogurt, mixed nuts or veggies and dip are all good options to hold you off until your holiday dinner.

5. Save The Stress and Drama

The holidays are supposed to be a joyous time, but it can also be stressful hosting guests and dealing with certain family members..... (ya'll know... the crazy ones lol)

Holiday shopping and all the expectations from family and friends can leave you feeling exhausted and drained. Treat yourself to something that makes you happy during the holidays :)

one last thing......

I understand first hand the holiday season can be a difficult time for many due to the loss of a loved one or being away from close family and friends. Make an effort to let someone know you're thinking of them... it could be a phone call, or kind word. You never know the impact you'll make on someone's life just by showing you care.

Happy Holidays!

Eboni

Live Fit Be Free

Delicious Smoothie Recipes

Smoothies are full of so many nutrients and excellent for meal replacements. They're also great for you if you're always busy on the go and don't always have time to get your daily intake of fruits and veggies in. Most of the smoothies I make are green, but I realize many people can't stand the idea of drinking anything green. Your smoothies don't have to be green in order to be healthy, they just need to have the proper balance of ingredients. 

Here are some simple tips to keep in mind when making your own well balanced smoothie:

A liquid base
Milk -- 1 percent or nonfat -- because it's rich in vitamin D and calcium, which can help your body break down fat. But nondairy milks, like soy and almond, are fine too.( unsweetened almond milk is a great option.)

Lean protein
Getting protein at every meal helps you maintain lean muscle mass, which means you burn more calories throughout the day. Try one of these: plain nonfat yogurt or unflavored protein powder.

Healthy fats
These give you energy, make your smoothie satisfying, and help your body absorb vitamins. (Avocado, seeds, or nuts)

High-fiber carbs
Any fruit will do, but raspberries and blueberries deliver the most fiber and the least amount of sugar. As for veggies, spinach and cucumber have the mildest, easiest-to-mask flavors.

PB&J Smoothie

4 ounces plain nonfat Greek yogurt
2 cups chopped fresh or frozen strawberries
1 frozen banana, chopped
2 teaspoons smooth peanut butter
1/2 cup ice

Nutrition facts per smoothie: 327 calories, 18g protein, 55g carbohydrate, 7g fat (1.4g saturated), 9g fiber, 94mg sodium

(If your allergic to peanut butter try this one)

Tropical Morning Smoothie
6 ounces plain nonfat Greek yogurt
1/2 cup fresh or frozen mango chunks
1/2 cup fresh pineapple chunks
1 frozen banana, chopped
2 tablespoons ground flaxseed

Nutrition facts per smoothie: 368 calories, 22g protein, 60g carbohydrate, 7g fat (0.9g saturated), 9g fiber, 68mg sodium

Recipes courtesy Fitness magazine. Check out the link below for more delicious smoothie recipes:

Smoothie Recipes

For even more nutrients try adding 2 scoops of It Works Greens to your smoothies. 

It Works Greens has the equivalent of 8+ servings of fruits and vegetables in each serving also helps with energy and serves as an all natural light detox. In addition to smoothies, greens can be added to juice or water.

Hope you Enjoy! Leave comments below if you have questions :)

Live Fit Be Free!

Eboni

Start Somewhere

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 :)

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 :)

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 :)

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 :)