Archives for posts with tag: nutrition

Guiltless Nutritious Treats

 

 

 

Baking away, daily is what I do. Along with marketing, finance, janitorial, speeches, and so forth.

But, I never thought that my product was touching  the lives of those with eating disorders. One day, I had a woman with her mother come into my bakery in Miami. She proceeds to tell me that she purchased my product at a store in South Beach, FL.

I listened as to hear how the ingredients on the back quinoa, millet, flaxseed meal, chia seeds, protein, apricots, honey plus the information “Why We Use These Ingredients” on the website educated her on how these foods work for her and not against her.

At 26 years and 10 years of bulimia, her mother tells me that she no longer has this problem and has proceeded to start cooking for herself and understanding foods.

We spent a few days together, as for they flew in from Paris, France to meet me. I was honored. I was amazed. It is things like this that keep me going daily as a small business owner. Some can say, well isn’t it money that keeps you going. NO, because we can quit at any time.

That day, 4 people were blessed.

I still keep up with the girl from Paris. I still keep doing what I do.

http://www.skinnysouth.com

Tracy Knight is the owner of Skinny South Incredible Treats. Has several national articles written has been on television, and radio.

Why we Use these Ingredients!

Agave

Helps with weight management, enhances immune system, improves: energy level, bone density, reduces risk in heart disease & Type II diabetes, lowers risk of lower intestinal cancer, low glycemic index number, high fiber, calcium and iron

Almonds

Rich in Manganese, Vita E, Magnesium, calming properties, rich in potassium, lowers blood pressure, Vitamin B2, may help protect against diabetes

Amaranth

High in Protein, iron and calcium as well as B vitamins and fiber

Apples

Rich in vitamin C, antioxidant, regulates blood sugars, rich in fiber, health teeth, B vitamins, energy, rich in calcium, magnesium

Apricots

Rich in calcium, magnesium, phosphorus, low in sodium, rich in potassium, rich in phytosterols, antioxidant, rich in protein, Helps with healthy skin, eyes, builds immune system

Avocado

Heart Health, anti-inflammatory, reduces or prevents arthritis, cancer prevention of the: mouth, skin & prostate gland

Banana

Protects heart, controls blood pressure, strengthens bones, quiets cough

Blueberries

Good Source of Fiber, can improve urinary tract health,

protects your heart, stabilizes blood sugar and boosts memory

Buckwheat

From a thistle plant, contains 20% protein, fiber, B vitamins, potassium, iron, calcium, manganese, phosphorus

Carrots

antioxidant, healthy skin, improves eye sight, anti-cancer, reduces strokes by 68%,

blood sugar regulation, prevents macular degeneration in older adults

Chia Seed

Prevents Sugar spikes, improves cardiovascular health, fights belly fat, contains fiber (also helps you feel full), Omega-3 (fights belly fat), stronger bones (contains high amounts of calcium), high amounts of manganese & phosphorus, and protein

Coconut

Boosts thyroid, increases metabolism, promotes a lean body and weight loss, supports a healthy immune system, rich in antioxidants, treats skin disorders, healthy hair, and strong bones

Dark Chocolate 60% and above

Anti-oxidants, anti-aging

lowers blood pressure, cholesterol, increases sex drive, muscle repair, calming properties

anti-depressant, mono-unsaturated fat, reduces risks of heart disease

Dates, Medjool

Rich in calcium, Beta Carotene, potassium, low in sodium, Magnesium, iron, helps with healthy bones, and teeth. Helps utilize carbohydrates and fats, helps repairs tissues and cells, growth and maintenance, helps in the production of protein synthesis and the production in nucleic acids in DNA and RNA. Helps with the fat emulsification. Helps with muscle contraction, regulates heartbeat

Flaxseed Meal

High in Omega 3’s, Rich in Fiber, Protects against: breast, prostate & colon cancers, Protection against: cardiovascular disease, diabetes & inflammation

Hemp

GLA, ALA.. essential fatty acids, 9 essential amino acids, easily digested, 35% protein, calcium, iron Vitamin E, phosphoruss, magnesium, phytosterols, phospholipids (lecithin), zinc

Omega 3 and Omega 6, low carb and low sugar

Gluten Free Oats

Stabilizes blood sugars, complex carbohydrate, oats used are gluten free, healthy heart properties, 15% protein, great source of fiber, folic acid, niacin, pyridoxine, pantothenic acid as well as a good source of iron, copper, zinc, potassium, manganese, calcium and copper

Honey (local, bee-friendly)

Immune booster, natural energy booster, may reduce the risk of cancers and tumors, healthy hair, health digestion, weight loss, lowers cholesterol

Lentils

Rich in iron, protein, fiber, calcium, good for the heart, bones, weight loss, easily digestible

Millet

15 % in Protein, high in fiber, sweet is extracted from the grain to produce sorghum, niacin, thiamine, riboflavin, high in iron, potassium and magnesium.

Pecans

lowers blood pressure, prevents breast cancer, lowers bad cholesterol,

prevents prostate enlargement, weight control, regulates moods, high in Protein, regulates blood sugar,

delays the onset of age related motor neuron diseases.

Pumpkin Seeds

Healthy prostate, improves bladder function, anti-depressant, lowers cholesterol,

prevention of cancers, prevention of osteoporosis, increases bone density,

Rich in zinc, increases sex drive, anti-inflammatory, treatment of tapeworm and other parasites, high in magnesium, high in protein

Raw Quinoa (not flour)

Provides more oxygen release into the blood, it contains high source of protein, iron and calcium with a mixture of B vitamins and other minerals. It is considered a superfood from all its amazing properties. Contains more powerful nutrients rather than grinding into flour; so we kept it whole and raw

Sweet Potato

healthy bones, prevention of degenerative diseases, prevention of heart attacks,

high in vitamin C, boosts immune system, helps with stress, anti-depressant,

healthy skin, mood stabilizer, supports thyroid gland, anti-inflammatory

Walnuts

Decreases fat in blood, improves cell function, highest in antioxidants among nuts, fights fat,

prevention in heart disease, certain cancers, gallstones, controls blood sugars, rich in Phytonutrients,

high in omega 3, anti-stress, anti-depressant, supports weight loss

Pea Protein Isolate

Body digests 98% of the protein, healthy hair, cells, brain, calming properties, aids in weight loss, b vitamins, rich in increases muscle thickness, No chemicals, regulates blood sugar, healthy heart, less allergens, complete protein, builds lean muscle, helps regulate hormones

Spices

all spice

Rich in calcium, iron, potassium, beta carotene, C, folate, Omega 3 & 6, protein. Rich in antioxidant

cardamom

detoxification, eliminates: bloating, nausea, gas, constipation

clove

anti-microbial

cumin

insomnia, some cancers, antioxidants, respiratory disorders, colds

fennel

can reduce bad breath and body odor

ginger

anti-nausea remedy

nutmeg

strengthens immune system, prevents leukemia, improves circulation, strengthens cognitive function, detoxifies body, skin health, oral conditions, indigestion, pain reliever

oregano

helps smoothe stomach

antioxidant, helps with digestive problems

rosemary

antioxidant, helps with circulation, relieves headaches, and respiratory problems

sage

helps with sour stomach, helps with detoxification in kidney and liver, antibiotic

turmeric

anti-cancer, anti-inflammatory, anti-stress

Nutrient

Function, definition and pairing

Calcium

Body is 99%, fat burner, increases LDL (with the help of magnesium), helps balance acid and alkaline, aids in digestion, healthy nervous system, healthy teeth, bones, stress, pair with magnesium, phosphorus, A, C, D, helps with PMS, osteoporosis, cramps

Iron

Paired with protein. Transports oxygen from lungs to tissues, combines with protein and copper yielding healthy red blood cells, helps with stress, antioxidant, helps with myoglobin (transports oxygen)

Choline

Pair with sodium and potassium to create healthy cells, corrects acid and alkaline balance. Regulates the sodium / potassium in the cells. Stimulates production of hydrocloric acid; aids in digestion, detoxifies liver, aids against hepatitis

Magnesium

Within the bones 70% and 30% in soft tissue and body fluids. Found inside cells where it activates enzymes for metabolism of carbs and amino acids. Pairing with Calcium: it helps with the nervous system, muscle contraction and acid-alkaline balance in the body. Helps the body absorb: Calcium, phosphorus, sodium, potassium. Enhances B, C, . Have to have to convert sugar in the blood for energy.

Manganese

grains

Now known for helping lactating moms with let down. Manganese paired with choline. Helps synthesize fat and cholesterol. Helps B vitamins. Helps with sex hormones, nervous system and brain

Phosphorus

nuts, grains, seeds

In every cell. Pair with Calcium. Body musts maintain a ratio of 2.5:1 phosphorus respectively. Aids in carbohydrate, fat and protein digestion. Helps with the contraction of muscles like the heart. Has to be paired with niacin and riboflavin to for those two to be even digested. Important for cell division and reproduction, kidney function, transfer of nerve impulses, growth of bones, tooth development. Acid and Alkaline balance

Potassium

Aids in diabetes, alcoholism, insomnia, bones, healthy digestive system, allegeries, muscle contraction, gout, RA, acne, stress. Combined with potassium helps regulate water balance in the body, decreases bloating, helps with the conversion of glucose to glycogen for energy.

Selenium

Found mostly in the liver and kidneys. Pair with E. antioxidant, helps with anti-aging, elasticity of tissues

Zinc

pumpkin seeds, quinoa, almonds

Anti-aging, anti-stress Aids in other nutrients absorption in the body. Helps breakdown alcohol. Helps ward off bugs, mosquitoes, heals wounds, and burns, helps with the synthesis of DNA, detoxifies body. Helps with healthy heart. Healthy sex hormones, reduces cholesterol

 

Women hormones we are known for them. We are known for our mood swings and cravings… To cut to the chase because we are all busy :

 

If you have:
since you have headaches, fatigue and cravings: you want to increase these nutrients 14 days out and have every day before then during we will shift to change a few nutrients
B6: 200-300 mg aka pyriodoxine directly connected to female hormones …. as other B vitamins, it is lost through heat, cooking, stress, processed foofd, fast foods. Enriched in cereals and breads.
sources: meat,whole grains, whole wheat, wheat germ, fish, chicken, egg yolk, soy, ried beans, peanuts, walnuts, banansa, prunes, potatoes, cauliflower, cabbage, avocado. White sugar has none whereas raw sugar is rich in B6
whole wheat bread b/c it is processed has lost almost all but wheat germ and wheat flakes are rich in B6

B1: 150-250 mg depleted by the use of coffee, sugar, black teas, alcohol.  aka is thiamine.  sources: wheat germ, grains… do not use polished rice. whole wheat bread, brown rice, brewer’s yeast, blackstrap molasses. oats, millet, spinach, cauliflower, nuts, sunflower seeds, legume, peanuts, peas, beans, avocado (highest in fruits), pork tenderloin, dried fruits

chromium : mineral that help the glucose tolerance factor metabolizing and regulating carbohydrate metabolism in order for glucose to properly used within the body.
chromium which is depleted 90% by processed foods and fast foods (any even chick fil a ) 200-400mcg…. grains, wheat germ, brewer’s yeast (best form), green peppers, eggs, apples, butter, bananas, spinach, black pepper, blackstrap molasses …. whole grains, meats, shrimp, bran, potato skins, beets, mushrooms excellent sources

E 800 iu pair with omega 3 like salmon, olive oil … .pair foods like sunflower seeds, and olive oil in your spinach salad which spinach has 210% vitamin E
C : 8 mg citrus, red bell pepper

frequent small meals throughout the day.

Now, the amino acid: leucine will help when you have a busy day. it is found in dairy, poultry, wheat germ

its friends are the other BCAA : isoleucine and valine this will stabilized or lower blood sugar it metabolizes carbs to use it has energy instead of storing it has fat. It will help with bones and skin. it helps with hypoglycemia.

You can find it in protein shakes but natural is best: cheese, meats, grains, seeds, wheat germ, nuts… I like to put out there vegan, vegetarian and carnivore options. Valine is literally found in large amounts in eggs. it protects nerve endings or aka the myelin sheath. It is found in proteins in most foods.

On a side note valine is important to reduce for keto acids in the urine which break down muscles….

enjoy food. enjoy life.

 

 

Tracy Knight is a certified nutritionist and owner of Skinny South Incredible Treats. Contact her at lovelife@skinnysouth.com or lovelifenutrition.tracy@gmail.com

Today is a beautiful day in Miami, FL. I am at the Fairchild Garden Spring event as one of the demonstration chefs. As the owner of Skinny South Incredible Treats, I want to always put forth healthy dessert alternatives. For this one it is Apricot Toasties: Gluten free, vegan… the diabetic friendly part I will show you.

The ingredients:

Coconut : Deliciously valuable and a large nut fruit. Very popular in South Florida and grown all over. It is high in Saturated fat, but rich in Omega 3, contains some protein and carbs, fiber. Traces of B, E, potassium, Magnesium, Manganese, copper. Very diverse from cooking to yogurt… to topical to drinking…

The value of this oil is it is not like the hydrogenated or partially hydrogenated oils and fats which are usually fortified with Vitamin A, and other additives which tend to function differently in the body ; therefore, it increases the blood cholesterol, yielding to cardiovascular problems and cancer risks. Lard, butter and chicken fat do the same.

Now, I hear the switch to polyunsaturated fats / oils so the saturated fats are less consumed, hoping to keep the heart healthy. Well heating a polyunsaturated fat is not wise because science talk: it has one unsaturated bond which hydrogen atoms attach.  Simple talk: the heating affects the chemical structure which is less usable for the body and difficult for the body to process. If you heat the oil it will oxidize which destroys cell. Whereas, antioxidants repairs, heals and keeps cells from breaking down thus preventing cancer, cardiovascular issues.

The fat that coconut contains: B, C, E… these burn fat. Also, having traces of potassium and Magnesium helps calcium absorb into the body. This little nut fruit is essential to have in your pantry, if you are not allergic.

Vegetable shortening The vegetable oil I used today is organic and rich in E, essential fatty acids and linoleic acid which is Omega 6 and also found in wheat is germ, safflower, sesame (rich in protein) and sunflower.

On a side note, after I wrote this, I had questions from the chef’s demo ….

Why don’t I use coconut oil? or shortening? Because I am already using coconut flakes, unsweetened, but I don’t want an over load of coconut. Instead this is a palm oil which contains monounsaturated and saturated oils. The apricots containing C and Beta Carotene will help burn the saturated oils and is why I used dried fruit in the recipe, without it would be just sugar and oil … thus less healthy.

It is wise to use a polyunsaturated fat and an E together for better fat absorption. Sunflowers added to your salad is an easy fix.

Apricots : This little guy is awesome ! Rich in A, high in C, Iron , potassium, manganese. Beta Carotene is an antioxidant which helps cells, skin , hair. Remember heating of the oil causes oxidation…. and antioxidants help the cell… well this is beta carotene, and C…. two things the apricot has.

Sugars: table  sugar glycemic index is 65 whereas the organic brown rice syrup found in many health food items like hemp milk is 98 on the glycemic index. My advice, know your sugars but foods like blackstrap molasses mixed with organic cane sugar reduces the glycemic load into the bloodstream.

Other food items to pair with sugars is cinnamon, turmeric, ginger, protein and fat. Protein slows down the sugars running through the bloodstream and fat does too.

With the Apricot toasties, I add cinnamon in the mixture to help slow down the sugars rushing through. You can also substitute pea protein 1/4 cup gluten-free flour for added protein .

Organic Stevia

Organic cane sugar and brown sugar

Vanilla Extract and Almond Extra

Other questions from the chef’s demo:

  1. can I use quinoa flour?

    you can but it is heavy and it contains high carbs and fat. We are just making toasties. I suggest a pea protein isolate so that it stays light and no carbs and no extra fat because we are using coconut and palm oil. Too much carbs in your dish then you will have added weight on your hips.

  2. Can I use just stevia?

    A few reasons why not, but at the end of the day, its your journey….1)  if you like the aftertaste of some stevias. 2)  the pure stevia,  like pure olive oil is very expensive.  3)This dish was designed with a budget. It yields 60 toasties. 4) Also, the glycemic index is reduced when using real sugars with protein and spices. Again, table sugar is a less glycemic index than brown rice syrup or evaporated cane juice/ syrup in most health foods. Remember food pairing is the best choice. 5) Because even stevia is processed down. If you ever had a stevia plant and tried to extract sugar from it… like trying to get juice out wheatgrass, takes a lot. Yes, I speak from experience.

  3. Can I use brown rice flour instead of white rice flour?

    Yes but it is the difference between brown rice and white rice… brown will be heavier than white and remember we are using flaxseed meal for toasties… toasties are to be light and if you have too much fiber then your guests may not visit with you, they will be reading the bathroom materials instead.u

  4. Do you do cooking classes?

    What I do is I come to your home, church or business and I teach you how to pair the right foods together. Based on the type of environment or what we discuss previously, yes I can do cooking classes. 

    Just email me at lovelifenutrition.tracy@gmail.com and we can discuss. Its affordable. My clients currently include: Helena Chemical, MLGW (electric company), celebrities, chefs, schools and Cigna health insurance (as a third-party vendor to their corporate clients).

  5. Do you have a book?

    I am finishing it up . A couple of books. One is Journey with Food and the other the Journey Within. Journey with Food comes out in a few months and will be available on Amazon.com site.I am a published nutritionist in several magazines like Premier Bride, Dallas Bride, Justine Teen Magazine.

  6. What has been your experience?  My experience has been life and other’s lives. My father, stepdad, grandmother…. experienced diabetes. I myself, experience hypoglycemia. I cannot pair certain foods together and I cannot have anything that has more than 10g of sugar at one time. I can feel my blood sugar rise. I can feel my body and then I know I will crash in a few moments into a deep sleep for 2 hours. I am an avid athlete, an aspiring Olympic hopeful at one time but life got in the way…. sometimes our journey takes us a different way than what we wanted. I am a mother of a 12-year-old with several types of moderate mental disabilities. I was in a severe car accident that  left me in the bed for 3 months and then learning to walk again … told I would never walk again and if so it would be with assistance… I mailed the doctor my autographed 5k and marathon photo a year later. I am a single parent who is a business owner which comes with its own financial challenges. When I was with food stamps, how I built my Skinny South Incredible Treats business, the most important thing to remember is nutrition. Regardless, I always put the right foods together keeping the staples of spinach, pasta, apples, carrots, milk, butter, bread, peanut butter, tomato sauce… that’s all we could get at times and many times I wouldn’t be able to eat dinner, lunch… whatever. But, blessed with the Lord’s hand, we are doing much better. Now, I want to show others it can be done but not to focus so much on the hype or the type, but focus on the ingredients and the nutrients.

Any more questions can be sent to lovelifenutrition.tracy@gmail.com

 

Apricot Toasties

Preheat oven 350 ( because it is gluten-free you will reduce the temp and time it is baking) Less processed food items take less time to prepare. ….

Create “egg” vegan egg… 2 tbsp flaxseed meal to 6 tbsp warm water , stir and let set for 5 minutes

in a saucepan combine:

1 ½ cup chopped dried apricots (put in freezer and then taken out, thaw they will be sweeter)

½ cup water

cover and cook together 5-8 minutes

sift or blend together:

1 cup all-purpose gluten-free flour

¾ cup gluten-free brown rice flour

2 tsp baking powder

1/4 tsp kosher sea salt

Cream together :

1 cup vegetable shorten

¼ cup confectioner’s sugar

¼ cup stevia in the raw

½ cup light brown sugar ( or make your own with ½ cup organic cane sugar and ¼ cup blackstrap molasses in a saucepan and stir regularly until well blended over low heat , do not burn)

1 tsp vanilla extract

¼ tsp almond extract

blend in the flaxseed meal egg mixture

stir in dry ingredients and cooled apricot mixture

take 1 tsp of mixture and drop into 1 ½ cup shredded unsweetened coconut

and shape into balls

place 1 “ apart and on baking sheet

top each one with a whole almond or sliced

bake 350 10 min or until coconut is slightly toasted

makes 6 dozen

yum yum enjoy !

enjoy

So many go to the gym, well I hit the ground running – literally.
Many do. Many in this world take the bus, bike, however to get around. We have to do what we need to do to get head. Wherever that may lead us, we have to uplift and carry others forward with us.
Leave no man behind !
I am sure if you have gone through a situation, someone has too.
I am sure that if you feel alone- I am sure someone else does too

Today, got up 100 crunches , 25 push-ups, 5 min jumprope then got my daughter up, made breakfast And grabbed the bike.

Got to the beach and walked my daughter one mile to school. Jumped on the bike and road 6 miles to work.
At work it is all upper body work so I couple it calf raises and squats.
Always working the body.
My family needs me to stay fit.

I make sure I get protein in as snack 2 hrs after breakfast
Then rice for lunch with veggies and back to baking
4 pm rolls around I have to deliver.
I pick up the 15 pound box and jump on the bus to south beach and deliver to a private party.
Left there jumped on bus and off 15 blocks from the school with 15 minutes to spare I darted to my daughter’s school.
Never wasting time. Always making cross-training apart of my day

My daughter and I leave walk 1 mile and talk seeing how each other’s day went.
This I Also important – it’s connecting with your family.
Communication is key to a any relationship especially if you want a healthy one.

We get to the bus stop and head home.
Where I write this cross fit day to you.
The importance of family time and communication is just as important as cross-training time.

Be healthy for your family and take the time to get fit from the inside – out!

Before I begin my day, I write down the top 5 things that will make me money or make my day.

After breakfast and coffee
I sit with my bible and read for positive words and spiritual insight
Some meditate on other things, I can only speak for myself

Writing down with a fresh mind. I view how my day will go.
Let’s take the week day.

1. Spiritual prosperity
2. Physical prosperity – run, jump rope, crunches for 5 minutes before getting my daughter up
3. (I am a business owner) so I have 5 locations I will call today to check up on and then I will see how they can better sales for my product or what have you
4. I make I plan a lunch with a friend or a client or employee to see how they are doing. I feel in business we get so wrapped up in work we forget the people that have made it happen for us
5. I reach out to the community and see how I can better it. Call the church and ask, is there someone that needs me today.

I have delegated certain things out and I do a lot myself.

Great apps that help make my day successful :

I really love the Quickbooks Intuit app that allows me to quickly scan receipts or send an invoice right away.
For fitness I love the Strava and Run Keeper as well as Nike Women fitness app.
Voice notes – email to myself
Video – video diary
Mint lets me see all my finances in one spot that I have linked to my account
Lifelock protection on the go you have to be in the know
Local news and world news apps
Social media hootlet all in one social media post
iBooks so when I am waiting I can read without carrying so much weight around

On the go people have to have light weight lives.

If you have something weighing you down, it’s time to figure it out and get rid of it.
As many business owners, my life is complex.

learn from others

My cousin has 6 kids and manages everyone like clockwork. It’s amazing. I took her strategy and applied them to my life and I am noticing a huge difference.
I read about and pinpoint what successful people are doing. How they did it and use some principles as to what worked for them.
I listen, I am teachable, I am coachable and I keep in mind I don’t know everything… Never will but running a business and family is hard and some days are very challenging but never give up.

time to clean house

I surround myself with positive people. Some people get in a funk and go negative, give them time but if they just can’t get out of it and they are bringing you down, it’s time to exit the friendship and allow for someone more suitable for the job be their friend; it’s ok. People change.

We Are always developing new strategies and new ways.

don’t be all over the place
Most importantly, find what works for you and stick with it.
If you are all over the place, so will be your life and business.

The last time I looked, a strong house takes time and is organized.
A shack takes no time and with one small wind gust will sweep it straight off its feet.

Take time in the morning to get organized and know that things will happen in your day, make sure you have “cushion” time to allow for change so you don’t get stressed.

Don’t pile so much in your day, your child is texting you for help.

Mind.body.spirit. ..success.

It’s True. We have been given everything we need to sustain our lives while on Earth. We were not created and then left to fend for ourselves. 

We have been given the natural ability to hunt, gather and survive. 

Even your hand, YOUR hand is the way to portion control your food. 

The Bullseye, I like to call it: 

Image

 

Quinoa: great for the blood stream. It is circular like your cells. Adds oxygen to the bloodstream to increase endurance. My races, I have raced faster adding this to my diet. 

Apple: white on the inside like your bones, 4 chambered in the center like your heart: good for heart and bones high in C, D 

Walnut: shaped like the spheres of the brain: brain food 

Pumpkin rich in zinc: important for sex drive. shaped like the sex organs 

Chocolate in its original form is circular. It will create healthy cells. It is an antioxidant and has calming properties

Banana: shaped like the colon. Fiberous to aid in digestion and muscles … the strings and the banana it self looks like a muscle

Orange: on the inside has white stuff that attaches it to the rind the white stuff will aid in strengthening the connective tissue 70mg for an average orange 

Kiwi: cut in half and it looks like the lungs: highest in vitamin C low in glycemic; perfect for diabetics who cannot have orange. Even the kiwi has the black dots on the ends representing the air sacs. between 110mg and 170mg 

 

Food Pairing: 

You want to pair your food appropriately. 

You do not want to put 2 high glycemic foods together such as biscuit and orange juice. Can spike the bloodsugars, expand the cardiovascular wall; can cause a sugar crash. 

Instead: pair something like a high and a low such as peanut butter and rice cake for weight loss… and you can even add cinnamon to the top of the peanut butter to aid as an anti-inflammatory to decrease the cardiovascular wall and allow the sugars to slowly go through. 

More tips like this will come up from time to time. It is a journey from the inside out… not the out – in (in my opinion). 

Hey MISS! (Make it Simple Sweetie! )

with love tk 

Today’s day started with a early rise at 5am. Dressed and out the door by 6:50 to catch the bus. I decided hey, today I will treat my daughter to a hot cocoa, she did excellent at getting up and getting dressed … no problem! Which was a miracle. crunches… shower… oatmeal breakfast. Daily devotion, gotta start the day right with some good wholesome positive words in the system because the world out there is wild and can break you if you let it. 

Walking with fun games down the street with my daughter in tow. I have my bike.

Today’s Game Plan :

Goal: to get the errands done and at the school by the latest 1:30 doctor’s appointment at 3pm 

So… 

1. get up at 5

2. breakfast- most important meal of the day. It will keep my mind sharp and keep me from carb cravings later. I can go all day without eating until dinner, maybe have a Skinny South cookie or apple for snack but no need for “lunch” when I have a good wholesome brain powered breakfast. 

3. bus stop by 6:50

4. school by 7:30 

5. get on bus need to be across town no later than 10am at packaging place.. I have to exchange bags today. Long story short, in my world my food can’t go bad on the shelf or that’s money that burns straight out of my pocket. Key in business is being consistent.

6. I am walking fast burning the thighs, butt, arms, triceps, obliques have a backpack on that weighs 5-7 pounds. I have water and cookies today. I know later the bag will be heavier when I pickup my ingredients for the chocolate festival 

7. bus to Hialeah on bike it is 28 miles where I need to go. I need to save time by taking this bus because I have to bike 7 miles when I get off the train. Safety is key in my world. I want to make sure that I take the safest route on my bike, if there is not one available, I take the bus and then train. From there get the safest route, take it and ride back because I have then surveyed the land. 

8. bike to packaging center. When I arrive explain to the CEO of company that my cookies smell like a woman bad breath kept in a time capsule and released from 1946. He laughed. Good now he gives me 600 bags in exchange. I love even exchanges. Packaging Center in Medley, FL awesome.

9. now comes the ultra marathon and bike expedition. Bike from here to Culter Bay which is dang near close to the Keys. So, I bike over to the train 7 miles and take it to Dadeland South. Jump off and have 5 miles to bike sprinting because there is no sidewalk and I don’t like being on the road like that. I sprint the 5 miles. Thighs burning. New bike Trailway Schwinn is rockin’ it. My old beat up mountain bike would have been a pain in my bootay.

10. location at Fairchild Botanical Gardens pick up 10 pounds of ingredients to bake Friday to take back saturday.

Head out time: 12:46. Need to be North MIami Beach in less than one hour. Oh my well good news, the doctor changed the appointment to Friday. Awesome, called the school to be on the safe side and told them I would be there by 230

I bike to the train station take the train station to downtown. Bike the rest of the way, tightening my core to get it powered in. I already feel the soreness creeping in. I love it I am wrapped in long john shirt, leather jacket, yoga pants, bikers gloves and my mission is my child, right now Nothing else matters. She is my biggest appointment. She is the one that will feel my tardiness.

I bike with all my might. arriving at the school 25 miles away at 2:30pm- Goals accomplished.

1. packaging exchanged

2. ingredients picked up

3. child picked up

4. grocery store got dinner and other ingredients for work tomorrow

5. child home, homework done, showers done, dinner on time… bed on time

all because I had an ultimate goal. Time checks on and allowed myself time for mistakes but made sure I didn’t make any.

Cross Fit correlation:  

Biceps, shoulder blades, thighs from bike 

crunches 100 in the morning

walking with bike: core, butt, thighs

always push through with my legs really helps with the butt and thighs to lean them out 

Made sure I got my personal morning time with God and myself. 

Made sure my daughter understood the game plan and timers were turned on

You just as well as I in our busy days can achieve a workout. Grant it my was with a bike because I chose (really don’t have a choice because I don’t have a car) but I make no excuses. I have a goal. I stick with it. You can choose to run your errands on your bike. When I did have a car, I would get my errands done on the bike that I could get done on the bike. Now, that I don’t have a car I have a basket on my bike, a backpack, gloves, safety equipment, water and food. 

I save a ton of money by taking food and water. I have one cup of coffee in the morning with breakfast. Rest water all day. Electrolytes is mustard and cookies are my sugar stabilizer. cookies I make, my company SkinnySouth.com 

If I can do it, you can do it. Image

 

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