Speak Life

What are you starting out your day saying to yourself? How does your inner dialogue affect your day, your choices, your spirit?

Proverbs 18:21–Death and Life are in the tongue, those that love it shall eat the fruit of it.
Speak good over you and your day today!💞

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Better Together

It’s been so long since I’ve had time to sit down and write! It’s been a busy yet fun summer though. 

One of our main focus this summer is health coaching. My hubby and I are newly Certified Health Coaches through Villanova School of Nursing and we are so excited to help others reach their goals whether it be in body, mind or finances. We have enjoyed  paying it forward to those who are ready to live their life in complete abundance

Our journey started back in February–one of the best investments yet. Fast forward and Daniel has loss over 65 lbs and I’ve loss over 20! We don’t only focus on how much we have loss but also on how much we have truly gained. 

It’s like having our life back–full of energy, fitting into our clothes comfortably, confidence, better sleep, a better mommy and daddy for our girls, a healthier marriage, our hearts filled with bigger dreams and plans–the list goes on!!! 

That picture above doesn’t define me anymore. The way I felt above was not who I was created to be! I didn’t realize it 6 months ago how complacent I was becoming.  I didn’t realize how I hid behind sweaters and how it was much easier to say I’m just tired than reaching for my next level in my life. I didn’t realize that I was comforting myself with all unhealthy habits. I didn’t realize everyday I was getting further and further away from what God had in store for me.  The weight truly tried to hold me back in every area of my life. I’m a firm believer that weight not only affects you physically and emotionally but spiritually as well. It’s such a bondage and was a bondage for me. Not anymore

Today, I’m different! I’m free! My mind isn’t filled with I can’t but rather I can! My mindset has changed! With the Lord’s help I can do anything. No more hiding behind my sweaters or using excuses of why I can’t go out and accomplish my goals–I’ve learned to create my best life now not later! 


If you are struggling with any areas of your life whether it be physical, emotional or financial–reach out to me. Don’t live it alone. We are better together and I would be honored to walk this journey with you! 

Daniel and I see health coaching as an extension in our ministry–it is the desire of our hearts to help others live their life in complete abundance! We get ONE life, choose to live it well!  Let’s get #fitforthekingdom together!❤️

“Two are better than one, because they have a good return for their labor. If either of them falls down, one can help the other up. But pity anyone who falls and has no one!” Ephesians 4:9-10

Chicken Fajita Salad


Per Serving: 1 leaner, 1 healthy fat, 3 green, and ~3 condiments

Pam spray

1 lb raw boneless skinless chicken breast

1 medium red bell pepper, thinly sliced

1 medium yellow bell pepper, thinly sliced

¼ teaspoon salt

½ teaspoon chili powder

½ teaspoon cumin

¼ teaspoon garlic powder

2 teaspoons olive or canola oil

2 tablespoons lime juice

¼ teaspoon chili flakes

3 cups chopped romaine lettuce

1.5 oz sliced avocado

PREPARATION

Heat pam in a pan over medium-high heat. Cook the chicken, bell peppers, onion, salt, chili powder, cumin, and garlic powder for five minutes, stirring constantly. Flip the chicken, and cook for another five minutes, until chicken is cooked and vegetables are slightly soft. Remove from heat and slice the chicken into strips.

In a small bowl, combine the olive oil, lime juice,splenda, chili, and salt, stirring until evenly mixed.

In a large bowl, toss the romaine lettuce with the chicken, peppers & onions, avocado, and dressing. Serve!

Jalepeño Poppers


Prep time: 10 minutes

Cook Time: 20-25 minutes

Yield: 2 servings. Per serving: 1 Leaner | 3 Green | 1½ Condiments

Ingredients

Cooking spray

4 oz 95-97% lean ground beef or turkey

6 whole jalapeno peppers

4 oz (½ cup) low-fat plain Greek yogurt

4 oz (1 cup) shredded reduced-fat sharp cheddar cheese

3 medium scallions, sliced thin

1 large red bell pepper, diced fine

¼ tsp garlic powder

¼ tsp cumin

¼ tsp chili powder

1/8 tsp paprika

Directions:

1. Preheat oven to 350° F. Lightly grease a baking sheet and set aside.

2. Cook ground beef/turkey in a non-stick pan over medium-high heat until done. Set aside.

3. Cut jalapeno peppers in half lengthwise. Remove seeds and membrane.

4. Combine meat, yogurt, cheese, scallions, red pepper, and spices in a medium bowl.

5. With a spoon, fill jalapeno pepper halves with cheese mixture.

6. Place the peppers, cut-side up, on the prepared baking sheet. Bake for about 20-25 minutes or until golden brown.

Father’s Day Gift Idea

Looking for that perfect gift 🎁 for the “dad” in your life? 

💡I’ve got the perfect idea that will bring a Health Body 💪🏽 Healthy Mind 😊 Healthy Finances 💵

Show him how much you ❤️ him by giving him his health back! 

Leave me a comment for more details!

Avocado & Chicken Caprese Salad…


2 cups Romaine lettuce
1/2 cup Cherry tomatoes, halved

1/8 Avocado, chopped

2 oz. Fresh mozzarella, chopped

4 oz. Chicken breasts, chopped (I used garlic salt & pepper-seasoned, sauteed chicken breasts)

Fresh torn basil

Walden farms Balsamic 

1 full lean and green, 1 healthy fat and 3 condiments

Lean and Green Cauliflower Crust Pizza

Food that fuel your body!!!


Ingredients:

1 cup shredded Riced cauliflower 

1 large egg

1 cup low fat mozzarella

1/2 tsp. garlic powder

1/2 tsp. black pepper

1 Tablespoon pizza sauce (find a brand and amount that will give the largest serving size while providing 1 gram of carbohydrate or less). 

Directions: 

1. Preheat oven to 450 degrees

2. Add Riced cauliflower to a bowl and allow to sit for 10 min. Drain excess water using cheese cloth or paper towel. (the more moisture you can get out the crispier the crust will be)

3. Add cauliflower, egg, 1/2 cup mozzarella, garlic powder, and black pepper into the bowl and mix to combine.

4. Lay out parchment paper on pizza stone and spread cauliflower mixture into a circle.

5. Bake 20 minutes, remove from oven, add pizza sauce & the other 1/2 cup mozzarella.

6. Return to oven for another 5-10 min

7. Allow to cool for a few minutes before slicing
8. Enjoy

Tip: use the cauliflower rice that can be found in most produce aisle already made! Saves you some time! 

Spinach Mushroom Chicken Recipe

Who says eating healthy has to be boring? Wake up those taste buds with this delicious balanced meal! 


Spinach Mushroom Chicken
Makes 6 servings

Per serving                  

1 Leaner protein, 1 vegetable, ½ condiment, 1 fat

6 chicken breast thinly sliced   

1 ½ cups low fat plain greek yogurt

8 ounces fresh mushrooms sliced

4 cups fresh baby spinach

1/2 teaspoon garlic powder

½ teaspoon pepper

1/2 teaspoon onion powder

2 Tbs. olive oil

1/2 cup chicken broth

8 ounces mozzarella cheese

In 9×13 pan line chicken in single layer, top with spinach and then mushrooms. Sprinkle with seasonings. Whisk greek yogurt with oil and broth. Pour over mixture. Lay foil over top of pan but do not seal. Cook at 375 for 20 mins, remove foil and cook uncovered for another 25 mins. Add mozzarella and cook uncovered additional 10 mins.

Cauliflower Fried Rice


Ok so I’ve totally jumped on the bandwagon of the wonder vegetable: cauliflower! It’s not only packed with Vitamins A, C, K and more but it helps prevent cancer, heart disease and lowers blood pressure. (the list goes on)

I’m Guyanese and Dan is Puerto Rican–we are definitely a rice eating family but with rice the health benefits unfortunately aren’t the same.  Thankfully,cauliflower rice has the same consistency as rice, flavors up nicely and yet has these amazing health benefits! A win-win for sure. 

Below is my recipe for how I made Fried Rice for tonight’s dinner.

Ingredients:

1 bag of cauliflower rice

1 tsp of olive oil

1 green onion (finely chopped)

3 cloves of garlic (chopped)

1 small onion

1/2 cup of cabbage

1/2 tsp low sodium soy sauce

3 leaves fresh basil

1 small hot pepper (if desired)

Directions

In frying pan:  

Heat olive oil;                   

Add onions and garlic to pan;   

Add cauliflower rice and stir to mix in with garlic and onions;                               

Add soy sauce;                                             

When it’s heated through; add the green onions and 1/2 cup of cabbage. (Turn off the heat so the cabbage stays a bit on the crunchy side)

Garnish with basil;

We love spice so I added a hot pepper! 

Enjoy!!! 

A Healthy & Super Easy Recipe (Caprese Flatbread)

Some nights I am on the go and have to get something on the table faster than I have the time for but it certainly helps when I can not only fix something super quick but on top of it–be super healthy too! 

Caprese Flatbread with basil pesto, tomatoes, mozzarella, topped with arugula and balsamic glaze.  

I found this delicious and healthy option of pre-made flatbread. Just pop in the oven for two minutes at 375 degrees before adding the toppings. 

After heating the flatbread for two minutes it’s time to add the toppings. I liberally spread the cheese. (Next time I will grab fresh mozzarella but in my haste I grabbed the quickest option) Add the basil pesto and tomatoes which I cut in half; Drizzle the balsamic glaze. Put in the oven for about 5 mins or until cheese melts. 

The final step: Add the arugula and serve!

Super easy, Super delicious and Super healthy! The kids loved it and I loved it because they are still getting their veggies in. 

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