Wednesday, October 30, 2013

Tiramisu Protein Pancakes (aka "Tiera Mi Amor")

Last week my daughter, Tiera came over for a visit with her bestie.  I was in the middle of cooking (of course) and somehow we got onto the subject of pancakes.  We went on and on about the endless possibilities.  My daughter thought tiramisu would be a perfect pancake.  But of course she would, tiramisu has been her favorite dessert since she was a little girl!  Shortly after pancakes, my baby shared that she has a bun in the oven!  It took me a while to digest it but I am super excited and came up with these cakes in her honor.  Tiera, I love you!

Tiera Mi Amor Protein Pancakes




1/2 cup of Rolled Oats
1 Tablespoon Ground Espresso Dark
1 Teaspoon Organic Cocoa Powder
1/2 Teaspoon Baking Soda
Pinch of Fine Sea Salt
1 Teaspoon Stevia
1 Egg White
1 Teaspoon Dark Rum (optional)
Water (approximately 8 Tablespoons)

Combine Oats and Espresso in a blender and pulse until it is a fine powder.  I use a Blendtec and Starbuck's Dark Espresso Roast.   Pour powder in a medium size bowl and add all other dry ingredients.  Sift ingredients to combine.   I sift together with a fork.  When mixed evenly, add egg white, rum and water.  Be sure to add water slowly until the it is a batter like consistency.



Spray a non stick skillet with Pam and heat over medium flame.  Add batter using a tablespoon.  This is one serving and should make about 4 silver dollar cakes with 2-3 tablespoons each.  When cakes begin to bubble, flip and cook opposite side.

Tiera Mi Amor Cake
This batch I made into 2 cakes vs my typical 3

Sorry, keeping it clean.  NO mascarpone cheese here.  But I did choose to top with fat free Redi Whip and sprinkle a little extra cocoa powder!



Yummy!!!

Monday, October 28, 2013

The New Life Expo



     This past weekend I had the pleasure of representing Power Crunch at the 2013 New York City New Life Expo.  This was my first time at an expo of it's kind.  Even more different from the Gluten Free Expo a few months ago, this one was raw foods, essential oils and spiritual and holistic healers.

When our booth was slow, I took some time to shop around to check out all the happenings and this is what I found...


Quantum Healing


     Our booth was located between Divine Therapy Massage and a Quantum Healer named Mas Sajady.  Both booths had pretty consistent activity so I decided to check them out first.  I had never heard of a quantum healer so I had to see what all the fuss was about.

Mas Sajady has had two near death experiences and re-emerged with believed healing capabilities.  My booth mate worked with him first. She said that he shared somethings that no one could have known. I would follow her and give quantum healing a try.

I stood in front of  Mr. Sajady and closed my eyes as he put his hands on my back.  My body began to move.  He  placed his hands on different parts of my back and shoulders.  I swayed, led by the direction of his hands (so I thought) forward, backwards, sideways... it was weird but relaxing.  At one point I contorted in such a way that I felt I was going to fall over backwards.  That's when he whispered that he was not moving me but it was I who was actually choosing which direction to go... Don't know why I wanted to do a back bend, but ok.  Needless to say I put my foot down and pretty much closed up after that.

Without giving too much of my reading, he said a few things that led me to believe that if he was picking up anything, he was really channelling my daughter's energy.  The last thing he said was that things would change as he pretty much reset my rhythm.  I'll have to keep you posted on that one.

Good Juju


   

Across from us was Patricia Robb, showcasing her apparel line, Good Juju.  Very cute yoga/sports gear and accessories featuring the symbol that represents the law of attraction.  There was a cute black hoodie that I was hoping to pick up but she was out of my size.



I tried on the small, it was extremely comfortable and I didn't want to take it off, but my "tatas" are just way too big to go the "small" route.  I will just have to attract a medium Good Juju black hoodie in my future  ;-)


Divine Massage Therapy




     My next stop was Divine Therapy.  Dexton Cummings aka Quote King has quite a following.  Every time I turned around there was a different body on his table.  One extremely satisfied client stopped by our booth for a snack after her session, calling him "Golden Hands".  Well, of course I had to see what Mr. Golden Hands was all about.  We chatted a bit before I decided to put my body in his hands.  He prepped the massage table and smoked himself with sage as we spoke.  

 
I appreciated the sage cleaning, as I have always known sage to be good for clearing away negative energy.  And coming into contact with so many strangers... God only knows what they could be letting go over during therapy.

Dextin shared that the secret of his success is giving his client's bodies what they need.  Instead of giving you an hour of a Reiki or deep tissue, Dextin's goal is to find the source of the stress and work it out using a variety of techniques.

Well, what the Quote King didn't know is that I was giving him a challenge.  I have a hamstring issue that I have been dealing with for the past two years and I had to see if he could handle it.  Handle it he did! By the time he was done with me, I was so relaxed and stretched, you could probably bend me into a pretzel without batting an eye!  Absolutely A-mazing and yes, I will be back for more!  It was by far the best massage therapy I have ever experienced!  Truly Divine.


Me, Mr. Golden Hands and Rita at the Power Crunch Booth
     If you would like to experience the hands of Dexton Cummings, he does treatments at 75 Wall Street in NYC and the Complete Body and Spa in the Flatiron District.  You can contact him directly at Dvinetherapy@gmail.com or by calling 631.488.8780

Ion Cell Cleansing

     My next stop was over to Ion Cell Cleanse.  It is a detox foot bath designed to purify and balance your blood cells by drawing the impurities out of your body through your feet.  It is suppositely done through osmosis.  The ionater is placed in the bath with a little salt which releases ions into the water and into your body.  This is supposed to energize your cells which allow your body to release toxins, oils, acids, fats, heavy metals and other cellular debris that have stored in your body.

 
Close up of the Ionator


     On day 3 before the expo opened I sat in the foot bath for about a half hour.  The water started out warm and clean but by the end was disgustingly dirty and smelled like metal.  I wanted to pull my feet out before it concluded.  It was gross!  

     

The kicker is... this is crap that my body supposedly released!  Based on the the colors and smells emitted, the demonstrator was able to give me a chart highlighting what was drawn out of my body.  

     A couple of findings led me to question the accuracy.  Oily substance in water seems to suggest toxins from high cholesterol, which with my nutrition regimen and recent blood work is highly unlikely.  But I did put sesame oil on my body when I got out of the shower that morning.  I asked, "how much of the residue can be from what is on my skin?"  The demonstrator insisted that it was from the inside of my body and not from the oil I put on.  He says that this is pulling the debris from all my cells that has been in my body for years.  Well, I haven't always been into clean eats...I guess it could be possible.  But I would be less skeptical if my feet were rinsed before hand.



     With further discussion it was also made clear that the water would change colors a bit without a person in the bath because some rust is made from the metal in the water.  Hmmm... is that why the water smelled like metal?  How much would the water change if you just let it run on its on for a half hour?



     I asked to conduct a test.  We set up a station with just the ionizer and water and let it run.  As you can see, the water does start to change colors.  But unfortunately I was unable to see how dark it wold get because when I went back to my booth, it was accidentally dumped and never started again.  So was it BS?  You decide.  There was a video that was shown at the booth that is supposed to be cells in the body before and after use but unless my doctor draws my blood and I see him make the slide the day before and the day after, it could just be a parlor trick.  Interesting to check out none the least.  
To learn more, check out www.alimtox.com.

Power Plates


 

     My next stop was the Power Plates booth.  "I soooooooo llllllooooooveee tttthhhhheeesssssseeeee!" Power plates are like a full body vibrator.  It's a Russian technology and is supposed to stimulate fast-twitch muscles and adds in muscle endurance and overall agility.  I experienced my first at Vision Sports Club.  I actually used it to help me stretch deeper.  The vibration seemed to mask any pain from the stretching.  It feels really good...during and after.

Psychic Readings

      I decided to give a couple of more readings a try.  I fell in love with Eileen Jenna, the wife of the world re-knowned psychic healer, Vincent Jenna.  She stopped by our booth and I immediately felt a connection with her.  I found her to be a very happy and vibrant spirit, which is what I gravitate to.  We shared a few stories and I decided if I was going to sit with anyone, it had to be her husband.  I won't go into details but I enjoyed my time with Vincent and found it to be helpful.

     I also sat with Tammy Adams, who I was immediately skeptical of.  Maybe I was tapping into my intuitive side.  One of the other vendors raved that she was the "real deal" but I couldn't take his word for it.  

    From the beginning I felt like we were doing a remake of "Ghost" starring Tammy as Oda Mae Brown.  She started the reading with a presence from this guy who wouldn't stop talking to her and at some point disclosed himself as my husband from a past life.  She said that he was disappointed that we did not connect in this lifetime and that it was supposed to happen somewhere in Florida but he has passed now from an accident.  Very weird... especially since I am married to my soulmate.  

Whoppi Goldberg as Oda Mae Brown


      Tammy then went on and on about some woman that passed, which also made absolutely no sense to me.  I don't know if her psychic intuition showed her that I wasn't buying her act but she stopped and asked if I had any questions for her.  I asked her one general question and then it seemed as though her channelling shifted.  

     She became very direct and specific. Specific enough to even draw out a map.   That part was interesting.  Unless she knows where I live and has actually been to the area, I don't know how she could have figured that one.  She even gave a letter of a street name.   Does it lead to my pot of gold?  You'll just have to wait to see.

     It was a very interesting weekend.  At the end of the day, we all need something to believe in... Quantum Healers, Witch Doctors, Religion.  I say if it helps you find your higher purpose and keeps your mind at peace, I am all for it. But more than anything you should believe in yourself.  I believe in YOU. 

I Truly Believe in You!!!



  






Wednesday, October 23, 2013

German Chocolate Protein Pancakes


I have been absolutely loving the dark chocolate walnut protein pancakes!  Thought I'd double the fun by switching from vanilla Proto whey to chocolate for a double chocolate experience.
Then I thought, "Why not make it triple chocolate by adding a little cocoa powder?"  On the shelf in the pantry next to the cocoa powder sat the shredded coconut. Today is leg day so I'm entitled to some extra fun. "Let's go all the way!"

"All the way" I went and down the hatch went the cakes... without a minute for a photo op!  I guess I'll have to make them again so we can get a looksy. ;)Until then, here's a picture of a German Chocolate Cake... But NOT to be mistaken for German Chocolate Protein Pancakes!


Inspiration

1/3 Cup Ground Oats
1-2 Tablespoons Wheatgerm (I used two for this recipe)
1/4 Teaspoon Sea Salt
1 Teaspoon Stevia
1/2 Teaspoon Baking Powder
1/2 Teaspoon Organic Cocoa Powder 
1 Scoop Double Chocolate Proto Whey
1Teaspoon Vanilla Extract
1 Egg white
3-4 Tablespoons water
8 Ghirardelli Bittersweet Morsels
1 Tablespoon chopped walnuts
1/2 Tableapoon organic shredded raw coconut

Mix all dry ingredients in a medium sized bowl (with the exception of the nuts and chocolate morsels). I sift with a fork. When mixed evenly, add egg white and water. Slowly add water until it hits pancake batter consistency. 

Spray a non stick skillet with Pam and heat over medium flame. Add batter by using a tablespoon. This makes 3 silver dollar cakes with 2-3 spoonfuls of batter per cake. When cakes bubble flip to cook other side. You can eat as is or top with your favorite sugar free syrup.  Enjoy! 


              

Heading to BodyQuest now to work mine off!  Lol!

Sunday, October 20, 2013

Some Like it Hot


 By Russian artist Boris KustodievRussian Venus (armed with birch twigs)

Since the hubs is on prep and I'm off season, "date night" has changed from romantic dinners and drinks out to finding other ways to enjoy time together outside of the house and away from the kids.  If you know anything about us, you know that's more our style anyway.

Some of our dates have included zip-lining, trapeze classes and indoor rock climbing. Last month we checked out "Generation Iron", which was quite inspiring. This month we decided to do something totally different and relaxing.  We put on pj's, grabbed some toiletries and headed to King Spa in Palisades Park, NJ.

King Spa is a Korean Spa House which features various hot and cold spas, saunas, relaxation rooms, lounges, restaurants and hot and cold baths. You can also get deep tissue massages and body scrubs.

Mineral Salt Sauna at King Spa

Though this was our first time at King Spa, Ru and I have experienced bath houses before. Our first was Wall Street bath house in NYC (aka Spa 88).  I also ventured to the Russian bath house in NYC with my bestie last summer. 

All three offer a different vibe and may not be for everyone but if you're up for an adventure, you may find a new way to treat your body and your mind that you may never have imagined. 

Our first, The Wall Street Bath House was recommended to us by a friend of mine who lives in the city. It felt a little seedy in comparison to the other two but being with Ru in a little hole underground with no one else we knew, a little seediness added to the adventure.  ;-)

Sauna in Spa 88
We were given a lock and a safe box for our valuables. We wore swimwear and enjoyed the various saunas and baths. There was one room that I was quite fond of. It was extremely hot and made of rocks.  It seemed as though it was as old as the city itself... loads of character. 



The Russian Bath house had a younger, hipper clientele and I felt very comfortable hanging with my girlie amongst all the strangers. We got massages and some sort of exfoliating scrub. It was awesome!  I remember leaving there feeling like a new woman... Cleansed and refreshed. 

Russian Bath House

When Ru suggested we hit King Spa for the night, with all the intense training I've indulged in as of late, I couldn't wait! When we arrived, initially I was disappointed, as you have a set uniform to wear in common areas, which is given to you when you enter, along with a bath towel. (I put my hair in knots and picked out a cute swimsuit for the occasion.  Oh well... at least the uniform was pink). 



Common areas (for both sexes) included the lounges, restaurant and some saunas. The baths, showers and steam rooms were separated. In those areas, most walk around completely nude. Hey! If you've ever competed and gotten spray tanned in a room full of pods with other nudies, you're not shy. The only difference is the shape of the bodies and lack of color. 

Baths in Women's Area

Ru and I met in a lounge area after showering and changing into our uniforms. We hit a couple of saunas for some sweet sweat before finding a nice quiet area to just chill. We got to talk and connect without the noise of our outside lives. It was reviving and refreshing on so many levels. 

Restaurant/ Lounge area at King Spa

We gave each other a mud mask and I ordered a seafood soup which I ate while Ru caught a bit of the Tigers and Red Sox game. Yes, you can let a little of the outside in. But after my soup, it was back to us.  We rinsed our faces and sweated it out some more. 

King Spa

Ru and I stayed for about 4 hours.  If we didn't have to worry about the sitter,  we could have easily stayed longer.  Before heading home we spent some alone time in the separate bath rooms. I absolutely love soaking in a hot tub and then dunking in a cold pool. 

I don't think there are proven medical benefits of saunas other than relaxation and sweating out toxins but if you have never gone to one, definitely add it to your bucket list!  Before going, just make sure you are heart healthy and NOT intoxicated or on any medication.  I like having green juices, teas and soups before and after. The combination just seems to do wonders for your mind, body & spirit.  Doing it with your love is a great way to bond.

Basic visits will cost you about $30-$40 per person though you can find Groupons for half off and other possible discounts online.  Most spas are open 24 hours and you can stay as long as you want.  I, for one, am looking forward to our next visit. <3 


Dark Chocolate Walnut Protein Pancakes

Last night the hubs (aka my husband, Rudy) and I had a wonderful spa date.  During the drive home, feeling cleansed and rejuvenated, I shared with Ru that I looked forward to going home and having some echinacea tea or green juice to continue the cleanse.  Upon arriving, I darted to the pantry for the Ghirardelli bittersweet morsels and made these instead!  LOL!  Bad girl!  Loving my pancakes!

Dark Chocolate Walnut Protein Pancakes


1/3 Cup of Ground Oats
1 Tablespoon of Wheat Germ
1/2 Scoop Vanilla Creme Proto Whey
1/4 Teaspoon Baking Powder
Dash of Sea Salt
1 Teaspoon Stevia
1 Teaspoon Vanilla Extract
1 Egg White
3-4 Tablespoons Water
8  60% Cacao Ghirardelli Bittersweet Chocolate Morsels
1 Tablespoon of Chopped Walnuts

In a medium bowl, mix all dry ingredients together (with exception of nuts and chocolate chips). When completely mixed, add egg whites, water and extract.

If you need to, add a little more water or almond milk to make more pliable. I personally prefer to just use water as I don't see the need for the additional calories as the water does the trick.

When you have a nice pancake batter consistency, fold in your morsels and nuts.

Preheat a medium non stick skillet lightly coated with Pam. Use a tablespoon to spoon batter in pan. It takes approximately 2 tablespoons to make 3 silver dollar pancakes.

These are super yummy!



Apple Walnut Pancakes

I guess there is no denying that I totally have a thing for oatmeal pancakes. Yes, I make them with different flavors but the base is all oats and wheat germ for added fiber.

I recently experimented with two new flavors... Pear & Pistachio (Posting soon) and Apple Walnut.  Loved them both! I hope you do to!  Be sure to let me know your favorites! 

   Apple Walnut Oatmeal Pancakes






1/3 Cup Ground Oats
1 Tablespoon Wheat Germ
1 Teaspoon of Cinnamon
1/4 Teaspoon Baking Powder
1 Teaspoon Stevia
Pinch of Sea Salt
1 Egg White
1 Teaspoon Vanilla Extract
1 Teaspoon Lemon Juice or Lemon Flavoring
2-3 Tablespoons Water
1 Tablespoon Crushed Walnut
1/4 Cup of Apple Chunks

In a medium bowl, mix all dry ingredients together (with exception of nuts and apples). When completely mixed, add egg whites, water and extract.

If you need to, add a little more water or almond milk to make more pliable. I personally prefer to just use water as I don't see the need for the additional calories as the water does the trick.

When you have a nice pancake batter consistency, fold in your apples and nuts.

Preheat a medium non stick skillet lightly coated with Pam. Use a tablespoon to spoon batter in pan. It takes approximately 2 tablespoons to make 3 silver dollar pancakes.

You can easily make these into protein pancakes by simply adding a half scoop of Vanilla Creme Proto Whey to the mix.  I've made them with and without.  Just depends on whether or not you will be serving with a protein source or not.  When I am on the road, all of my cakes have added protein.  Makes staying on top of my meals and calorie count a lot easier.





Tuesday, October 15, 2013

Quinoa & Black Bean Chili

About a month ago I worked a Gluten & Allergy Free Expo in Seacacus, NJ. While there I had a chance to check out the other booths and vendors.  Lots of cool stuff, as I shared in an earlier post, but I was really intrigued by this "Cowboy" Quinoa Chili in a box.

Quinoa is a seed though typically thought of as a cereal or grain. It's highly favored by vegetarians as it is high in protein and quite filling.  Its cholesterol free, low in fat, gluten free... if you haven't tried it yet, here is the perfect opportunity.

As I've always enjoyed making my own chili, I figured why not give a quinoa chili a try?  This is the 2nd one I've made. Experimenting with yet another salsa as my beloved Green Way Organic Medium Salsa has been MIA from A&P (What's up with that??)  This one turned out well but I still  prefer my Green Way. <3

Quinoa & Black Bean Chili



3 cups cooked Quinoa
1 Can of Black Beans (Rinsed)
3 Garlic Cloves (Minced)
1 Small Yellow Onion (Diced)
1 Large Vine Tomato (Cubed)
1 Jar of Green Way Organic Medium Salsa (for this one I experimented with Dessert Pepper Trading Company Salsa Divino)
1 Cup of Water
1 Teaspoon Chili Powder
1 Teaspoon Cumin
Dash of Sea Salt
1/4 Cup Finely Chopped Cilantro
1-2 Jalapeño Peppers (Sliced) Optional

Spray a large stainless steel skillet with Pam and heat over medium flame.  Add the onions and garlic and saute for about 2 minutes or until transparent.

Add tomato (and jalapeno if you are using) and cook for one minute.



Stir in Salsa, Quinoa, Black Beans and water.  Let simmer for about 3-5 minutes.

Stir in Chili powder, Cumin and Salt.  Lower flame, cover and let simmer 5-10 minutes.



Turn off flame, stir in cilantro and let rest before serving.

I was a bad girl.  I topped mine with a little Smoked Gouda.  But Hey!  I'm off season!  I'm entitled to a little fun  ;-)



Monday, October 14, 2013

Red Velvet Protein Pancakes

Thanks to my little cold I pretty much spent the day on the sofa in front of the TV tooling around on my laptop. (I hate being under the weather).  Scrolling down my Facebook News Feed, I spotted a Pinterest post "Red Velvet Pancakes with Cream Cheese Frosting!"  Yum!  I headed to the kitchen to experiement!

Red Velvet Oatmeal Protein Pancakes



For Pancake:

1/3 Cup Ground Oats
1 Tablespoon Wheat Germ
1/2 Scoop Double Chocolate Proto Whey
1 Teaspoon Stevia
1 Teaspoon Vanilla Extract
1/4 Teaspoon Baking Powder
1 Teaspoon Organic Cocoa Powder
Pinch Sea Salt
1/2 Teaspoon Distilled White Vinegar
1 Egg White
2-3 Tablespoons of Water
Red Food Coloring

For Topping:

3 Tablespoons Plain (or Vanilla) Greek Yogurt (I use Fage 0%)
Lemon Juice (to taste)
Stevia (to taste)
1/2 Teaspoon Vanilla Creme Proto Whey

Start by making the topping.  In a small bowl, Mix Greek Yogurt with Vanilla Creme Proto Whey.  Add a little lemon juice and stevia until you achieve desired taste.  Set aside.

In a medium bowl, mix oats, wheat germ, Proto whey, Stevia Baking Powder, Cocoa Powder and Sea Salt.  Stir in egg white, vinegar and water.  Then add vanilla extract and food coloring.  Start with half a teaspoon of coloring and add another teaspoon if necessary.

When batter is completely mixed, heat a non stick skillet which has been prepped with Pam or coconut oil.  Use a tablespoon to put batter in pan.  Will make 3 silver dollar pancakes using approximately 2 Tablespoons per cake.  When bubbles begin to form, flip cakes to cook opposite side.  When they are done, transfer the cakes from a pan to a petit plate.  Use a spoon to top with Greek yogurt mixture on each cake then stack.  

These cakes are ready for eating!  Thank you,  Brandy for the inspiration!




Saturday, October 12, 2013

Rock Star Breakfast Pizza

Back in the day when I would dance the night away, I'd sleep until the next afternoon and wake up craving a large pizza pie topped with sausage, bacon, ham, mushrooms... the works!

After driving back from the ING Hartford Health & Fitness Expo in Connecticut late last night, I woke up this morning feeling as though I had partied like a rock star and really had a hankering for none other than one of those legendary large pizza pies, but let's face it... I'm not the "bad girl" I used to be. And unless I am celebrating the end of a twelve week contest prep, I am not hitting Lilo's Pizzeria at 8:30am... Not that they would be open anyway. 

Here's what I came up with instead...

Rock Star Breakfast Pizza


                   

1/3 Cups Ground Oats (I blended in my Blendtec blender)
1 Tablespoon Wheat Germ
1/4 Teaspoon Baking Powder 
2 Egg Whites
Dash of Sea Salt
2 Tablespoons Tomato Sauce
Handful of Spinach (Sliced)
4-5 Basil Leaves (Sliced)
1/4 cup of your favorite cheese (I combined Low Fat Mozzarella and Low Fat Sharp Cheddar)
5 Mushroom slices (chopped)
1 piece of Turkey Bacon (sliced)

In a medium bowl, mix oats, wheat germ, baking powder, salt and egg whites. Add a little water to make into a pancake batter consistency (about 1-2 tablespoons)

Preheat oven to 425 degrees. 

Heat a non stick pan coated with Pam on medium heat. Pour batter in to pan to make 1 crust. When batter begins to bubble, flip to cook opposite side. 

Place crust on pizza stone or pizza pan. Cover crust with tomato sauce. Sprinkle on cheese and other toppings.  I finished pie with one cherry tomato on top. 
                    

Place in oven and cooked for 5-10 minutes and serve. Going back to bed now. This rock star needs her beauty sleep. ;)




Friday, October 11, 2013

A Tale of True Strands

A New Beginning with Ultimate Goal

Until nine months ago, out of 41 years of life, I could not tell you much of anything about the texture of the hair I was born with. Like most women with thick, extremely course hair (aka nappy), I have been relaxing, cutting or weaving for as long as I can remember.

It's not that I hadn't tried to take to my roots and go natural but it was like most people with weight-loss, I was too impatient to wait for results. I wanted a beautiful head of hair yesterday and it was way too easy to pick up a box of creamy crack (known to most as a relaxer) or sew in or bond a few wefts for length. 

In 2011, for my 39th birthday, I decided to stop with the "do it yourself" weave and relaxer and invest in a big girl weave. This was great because I could sweat it out in the gym and keep a stepping.  I didn't have to worry about breakage or straightening my hair because of the shrinkage from the sweat. It was extremely low maintenance.  I found my happy place.

After almost two years of weaving, I had grown a full, thick mane!  I decided it was time to get to know my hair (and give my pocketbook a break). I was extremely excited but also very nervous. It was like bringing a baby home for the first time and not being quite sure what to do with it.

My hair dresser had warned that with my athletic lifestyle it would be a challenge to manage my natural hair.  To a degree she was right. For the first few months I thought I had it all figured out. I twisted my hair into knots at night and when I trained and let it out in the mornings or when I worked. I had a beautiful head full of curls but then as it grew it began to change.  It would no longer adhere to the twist outs and I had absolutely no clue what to do with it.

Wave achieved from braiding at night.

Straightened with Flat Iron


Curls achieved by Twisting into Knots at Night


It was then that I researched and decided to go with a Keratin straightener.  From what I had been told, it was different from a relaxer as it wouldn't change the cuticle of my hair like a traditional relaxer and I would still be able to do my twist outs.  This was the answer!  NOT!  After a few months the hair that had the treatment had no resemblance to the new growth coming in. And the twist out and knots that I had enjoyed didn't have the thickness and body that it used to.  I had failed.

After Keratin and Trim
(2013 Arnold with Monica Brant)

But I had not given up on getting back to my roots.  I tried stripping the keratin out by using a clarifying shampoo but after weeks of trying I knew that ultimately cutting the treated hair off and starting over was going to be the only way to get to where I want to be. 

The photo on the top left side of the collage above is my ultimate hair goal. I keep that photo on my vision board to remind me daily of my commitment to get back to my natural roots.  I generally keep my hair twisted, pinned or in puffs to keep from having to mess with it too much.  And for events I use hairpieces and an occasional flat iron to achieve different looks, but I will never abandon my natural kinky hair again. 

Tonight was the night that I finally cut away the last bit of the processed hair. I thought I'd celebrate by sharing my journey. I look forward to posting pix when I finally reach my goal :-)



Knots with Bev Francis



Monday, October 7, 2013

Pan Seared Sea Scallops with Turkey Bacon over Spinach & Asparagus

absolutely love exploring flavors though I generally limit my protein sources to fish and poultry during prep, but there are others sources of lean protein to consider and last night I totally craved one of them... Sea scallops!

Sea scallops are a great source protein. They are approximately 31 calories an ounce, with 0 fat or carbs and about 6.5 grams of protein.  That's around 26 grams in a 4 oz serving with no fat and no carbs.  I'll take it!

Wild Pan Seared Sea Scallops with Turkey Bacon over Spinach and Asparagus


4 oz Wild Sea Scallops
2 Strips of Turkey Bacon (cut into halves)
6 Asparagus Spears (rinsed)
2 Cups of Spinach (rinsed)
1 Clove of Garlic (minced)
1 Lemon
Sea salt
Cayenne Pepper
Pam 

Coat a stainless steel skillet with Pam and heat on medium flame. 

Cook turkey bacon on both sides and remove from pan. Place on paper towel to remove access oil. 

Season scallops with sea salt and Cayenne pepper then add to the skillet and cook for 2 1/2- 3 minutes each side. 

Squeeze a little lemon juice on the scallops before removing them from pan and respray if necessary.  

Add garlic, 1 cup of spinach and asparagus. When spinach begins to wilt, mix in remaining spinach.  Be sure to move the asparagus around to cook on all sides. 

Place spinach/ asparagus to serving plate. Top with bacon and then add scallops and serve. 

This Recipe is 1 Serving. 




Saturday, October 5, 2013

Pumpkin Peanut Butter Bread

Oh how I love this time of year!  The cool crisp air, the turning of the leaves and the picking of apples and pumpkins... all make autumn a great time of year.  With fall for me also comes the cravings for all things pumpkin.  Pumpkin pie, pumpkin seeds, pumpkin butter, pumpkin soup...  Let's start this season with a little pumpkin bread.

Oatmeal & Pumpkin Peanut Butter Protein Bread



2 Cups Ground Oats
1 Cup Wheat Germ
1 Teaspoon Baking Soda
1 Teaspoon Baking Powder
Dash of Sea Salt
2 Scoops of Vanilla Creme Proto Whey (Optional*  I like to add a little protein where I can)
2 Teaspoons Ground Cinnamon
1/4 Teaspoon Ground Nutmeg
1/4 Teaspoon Ground Allspice
1/4 Teaspoon Ground Ginger
2-3 Teaspoons of Stevia
1 Cup Organic Pumpkin (I used Trader Joe's brand)
3 Egg Whites
1 1/2 Cups Natural Organic Apple Sauce
1 Tablespoon Coconut Oil
3 Teaspoons Vanilla Extract

Preheat Oven at 350 degrees.  Spray two bread pans with Pam then dust with flour.  In a medium bowl sift together oats, wheat germ, baking soda, baking powder, salt, protein powder and all spices.  In a large bowl mix together egg whites, apple sauce, coconut oil and vanilla extract.  Slowly add dry mix into large bowl.  Once completely mixed, pour evenly into two bread pans.  

I decided to play good girl/ bad girl with the finishing touches...
I sprinkled crushed walnuts and instant oats on top of both loaves, but I had to add some dark chocolate chips to the other ;-)



Bake for 25-30 minutes.  Use a toothpick to check for doneness or look for golden brown sides.