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 :)

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 :)

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 :)

30 Day Fitness Challenge Day 23 (how to eat healthy)

How To Start Eating Healthy

As I mentioned in my other blog posts…. eating healthy has never really been a problem for me... (with the exception of sweets :)) the working out portion was my challenge! I justified not exercising by telling myself… “it’s ok …because you eat right and still manage to stay thin” ha ha! I know my story is quite the opposite from most people, but either way, incorporating both fitness and healthy eating habits is the key to optimal health.

Top five reasons people say they don’t eat healthy:

1. Convenience
let's face it. Trying to juggle family, work and all the other commitments we all have in life start to make fast food look pretty appealing. Driving up to McDonald's takes far less time and energy than preparing a home cooked meal. Eating healthy takes effort.

2. Healthy food doesn’t taste that great
Ah....... I just heard this the other day. Many people think healthy food is bland and has no taste. This is not even close to the truth! There are many ways to cook healthy meals that taste great....it's all in the way you prepare it. Try searching google, there are tons of healthy and tasty options out there.

3. It’s hard…. I can’t help it.
Hey! no one said it would be easy, but it will be worth it in the end. If you tell yourself it's too hard and "you can't help it" you'll stay stuck and never change your eating habits. Find a way to incorporate nutritious meals into your lifestyle. Read articles online, buy books, do whatever it takes to learn about healthy eating and start there. 

4. Its too expensive
Eating right can be expensive, but what is a poor diet costing you? High blood pressure? Unwanted extra pounds? Not being able to fit into those jeans? It's up to you to decide what living a healthy lifestyle is worth.


5. I’ll still be hungry

Most people think eating healthy means being hungry. What people fail to realize is that you can still have many of the same foods you love, but in moderation. Portion control is key. Over the past several years the portion sizes for the average American has more than doubled.  It's ok to have that chicken and mashed potatoes sometimes, but do you really need 3 servings? Like everything in life else in life there needs to be balance.

Making better food choices:

Realize making healthy choices it’s a process and it will not happen overnight. Be realistic with yourself. If you’re use to eating smothered pork chops and biscuits for dinner every night it’s going to take some reconditioning of your mind to change that. …. it’s best to consider lifestyle change opposed to a diet…. and that happens one meal at a time. Start off small. If you like fried foods, try a healthier alternative, like: baking or grilling, you still get the great taste without all the fat!

I hope these tips help!

Thanks for stopping by my blog today. If you have any questions or comments, please leave them below.

Live Fit Be Free

Eboni :)

30 Day Fitness Challenge Day 8 (healthy snacks)

I Scream, You Scream, We All Scream For Fruits & Veggies!

Well.... that's not exactly how I remember the saying go, but I believe fruits and veggies are worth a shout!

Picking healthy snacks can sometimes be a challenge. I love sweets and have to limit myself on when I can indulge! When I go grocery shopping I rarely buy sweets because I don't want to make it a habit. (Ice cream doesn't count lol ) Every now and again I'll get a craving for a peach cobbler or hot fudge brownies and I'll make them, but for the most part I'll stay away because I know the danger ha ha! I have quite a few healthy snacks I like to munch on when I have a sweet tooth or just want something in between meals.

My Top 5 Healthy Snacks

1. Fruit

My top 3 would have to be: bananas, strawberries and pineapples. Fruit is so easy to prepare and gives your body the nutrients and energy needed during the day.

2. Almonds

Almonds have amazing health benefits and not to mention they taste great!

3. Dried cranberries

Dried cranberries and almonds go hand and hand for me. I love this combo together.

4. Almond butter banana sandwich

Lately, this has been one of my favorite sandwiches to snack on. I usually have this on toasted, whole grain wheat bread. 

5. Greek yogurt 

Greek yogurt tastes great alone or mixed with fruit. I also like mixing it with almonds.

What are some of your favorite snacks? I'd love to hear about them!

Thanks for stopping by my blog today.

Live fit Be Free

Eboni :)

30 Day Fitness Challenge Day 6 (organic food)

Does It Really Matter if Your Fruit and Veggies Are Organic?

The other day I had the opportunity to pick fresh pears from my aunts' pear tree. These pears were so sweet and delicious that it made me want to grow a pear tree of my own, but until then picking pears from her tree should suffice :)

I recently had a conversation with someone about the difference between organic and nonorganic fruit and veggies. Does it really make a difference? 

The answer is YES! It does make a difference.

Here are 3 reasons organic fruits and veggies may be better for you:

1. Pesticides and toxins

Organic fruit and vegetables have much lower pesticides and toxins. 

2. You're helping the environment.

Buying organic helps to support farmers who practice organic farming techniques which are less harsh on the environment. 

3. They taste better.

I don't know if it's just me, but I eat with a clearer conscious and peace of mind when I'm eating organic food that comes from a garden or farmers market. Knowing exactly where my food came from helps me enjoy it a little better lol.

(Here is a picture of my picking some delicious carrots from my aunt's garden.)

I hope these 3 tips gave you some insight as to why organic fruit and veggies may be better for you.

Thanks for stopping by my blog today!

Live Fit Be Free!

Eboni :)

30 Day Fitness Challenge Day 2 (Green Smoothie)

So….here we are! Day 2 of the “Live Fit Be Free” 30 day challenge. I started the day off right with a delicious green smoothie. I absolutely love these because they are so healthy and yummy! My brother makes fun of me because I have one almost every morning and whenever he comes over I force him to try it… ha ha! Green smoothies have so many amazing health benefits. In one serving, they can supply your body with all the nutrients you need for the day. The amount of nutrients you get will depend on the fruits and vegetables you decide to use.

Preparing my green smoothie. This smoothie consists of:

Kale- Helps with detoxifying the body.

Swiss Chard- Contains beta-carotene, vitamin E, vitamin C, zinc and many other disease fighting antioxidants.

Blueberries- High in antioxidants and great for your skin.

Pineapples- Tastes great and is a good source for vitamin C.

1 Small Pear- Helps boost your energy level.

Flaxseed- High in omega-3 fatty acids (keeps your complexion looking youthful)

1/2 Banana- Delicious and high in potassium. The potassium in bananas can help prevent muscle cramps after a workout.

Unsweetened Almond Milk- Great alternative to milk for those who can’t have dairy.
2 scoops of Greens

5 Benefits of Green Smoothies

1. Shed Unwanted Pounds

Green smoothies are low in calories and very filling. If you’re trying to lose weight, green smoothies are excellent because they will help fight hunger and satisfy your food cravings longer.

2. Gives you energy

Since I’m not a coffee drinker, I need something to give me energy and a boost in the morning. Green smoothies do just that for me!

3. Easy to make

From start to finish I can usually prepare my smoothie in under 10 minutes.

4. They’re made-to-order

If you feel weird about the green color…. It’s ok. Try adding more fruit to start. Be creative and have fun with it!

5. They’re Convenient

 If you’re running short on time, but don’t want to skip breakfast, no problem. Make a smoothie! Most mornings I’m rushing out (need to work on that lol ) so I make my smoothie to take with me on the go!

Tip:
For more nutrients try adding  Greens to your smoothie. This will give you lots of energy and ensure you get your daily intake of fruits and veggies if you are running short on time. Add 2 scoops to water or orange juice.

 Greens

*Try making a green smoothie of your own. I hope you love it as much as I do :) Leave your comments below. Thanks for stopping by my blog.*

 

Toast to living a healthier life!

Eboni :) 

Live Fit Be Free