Ready set go!!! Seven day’s to a new you!!!

weight loss

Starting a new diet can be a bit overwhelming. The number one question I receive is what do you eat? Followed with what should I eat? There are hundreds of diet plan’s on the market that require you to, drink a special mixtures a couple times a week, eat a specific items 5 times a day, or cut a specific food item out of your diet for 3 day’s and add it back into your diet on the 9th day. The list of requirement’s can go on and on. But why make life complicated. Let’s get uncomplicated for seven day’s. Let’s try eating food’s in its natural state. Its a very simple plan and you wont be starving your self. Let’s start with the basics;

Meal 1 : Breakfast

 1 serving of egg whites

1 cup of oatmeal plan sweeten with a natural sweetener or 1/2 a cup of mix fruit

Meal 2 : Morning Snack

Mix nuts or some fruit

Meal 3: Lunch

 Lean meat ( in moderation 5 oz)

Sweet potato ( half)

1 serving of vegetables

Meal 4: Afternoon Snack

 All natural fruit or vegetable smoothie

I prefer to make it myself.

Meal 5: If your hungry before Dinner

Plan rice cakes topped with almond butter

Meal 6: Dinner

Spinach salad

Lean Protein

Other half of the sweet Potato

( Make sure to consume water, fresh squeezed fruit juice, or all natural beverages)

The above meal idea’s are just a few examples to get your body in motion. We have so much to juggle in our lives. So keep your meal’s sweet and to the point. Your body will thank you for it in the long run.



What will you give up for the new you?

New-Year-New-You-ImageWith the start of the New Year we all reflect on the past year and vow to make changes that will positively impact our nutritional and fitness goals. For the first few weeks we are dedicated and will follow our new workout regimen and nutritional plans step by step, day by day. But as time progresses and holidays, birthdays, social events, or vacation time come up. We easily lose focus thinking “Hummm well…one day of eating what I want will not hurt”. However one day will turn into two days, and two day’s turns into three days; until we promise ourselves next month we will start over. And we all know that month never comes.

So let’s vow not to make drastic changes that will send our body into a craving tailspin. Let’s vow to change our eating lifestyle week by week. So we can teach ourselves to “Eat to Live and not Live to Eat”

Below I have jotted down some simple swaps, that we can change gradually.

Let’s get rid of (just a few examples)  





Fried food

White floor


Processed foods

Let’s add new items ( just a few examples)

Fresh squeezed juice

Fresh fruit (in season)

Fresh Vegetables

Sweet Potato



Low fat yogurt


Lean meat

White Meat

I am not nutritionist. I simply care about what I put into my body, and pay close attention to how my body and moods re-act to various types of food I consume. I look at my body as multi-billion dollar vehicle. The up keep on this vehicle can be a bit expensive at time’s however if something goes horribly wrong the cost to restore my vehicle can soar into the millions if not properly maintained. In order to keep my vehicle from needing major work, I give my vehicle fuel that will not jeopardize the integrity of my engine. So what do you vow to give up this week and what will you replace it with?

Food for thought

Love  Nicole Valque

Are You An Emotional Eater?

Are You An Emotional Eater?

Asalamu Alaykum ,

In my English class this past semester, it seems that all of our class discussions and writings were based on Obesity; whether it was how the Government should intervene to help get a handle on obesity, what responsibility the food industry has on the growing epidemic, or putting a label on obesity in general. In all of these discussions the only thing that continued to run in my mind was “People Please…It’s Not about the Food”.
No matter the eating disorder whether it is obesity or bulimia, it’s simply not about the food. There is always an underlying hurt, handicap, or pain there to cause these issues. I don’t feel one wants to be fat and get taunted daily or get very skinny to fit in with the in crowd. It’s an Emotional Eating disorder and its something happening or something that has happened to these victims that trigger this type of behavior. Lots of men and women suffer from emotional eating disorders; I was one whom went through this situation and still struggle with it at times. I would use eating as a way to deal with and control emotions or negative feelings. No matter if I was celebrating or if I was feeling sad. I used food as a healer, to distress, or to simply forget what I wanted to stop thinking about. I saw it as an embarrassment to talk to someone about it, so most just looked at me as being greedy, when that surely was not the case. Out of desperation to save myself, I really had to look inside myself as see why I was using food as my companion. After looking back on my old journals I realized it was because I never loved me they way I should have. I always loved and nurtured others and eventually I was burned out and down on me because I did not love and nurture my own self and I expected that the love and consideration I gave out would be returned, in which of course it was not. I taught people how to treat me because I accepted whatever they hashed out and kept forgiving and loving. I say all that to say it turned me from this generous, friendly, and outgoing person to a bitter, cautious, women with a do not enter sign on my heart and a Emotional Eater. Food was my friend. Food did not lie, use, or disappoint me. But I soon had to realize food was also not my friend; because the same food that made me feel all better inside, could also kill me one day.
I thank God that this was a disorder I was able to overcome and start to enjoy life again. I recognized I was going through a deep depression that needed immediate attention. But I did the work, got all better, and I’m good now. I still like food and will go in at times, but I snap back and get it under control, good thing is I know it’s no longer emotional eating it’s me pigging out with my teenager on our movie
If you are one suffering from this disorder, I urge you to seek the help that you see fit. I have included a link below for those needing help with this situation.

Signing Off,

emotional eater blog

Sweet and Tangy Sauteed Collard Greens

Sweet and Tangy Sauteed Collard Greens

Salaam Friends,

Since I’m trying to eat better now. I am looking for more ways to incorporate greens into my diet. So in my search, I found this great recipe at All Recipes. Here is the link: Thanks for reading; Hope you enjoy.

1 tablespoon vegetable oil

1/2 Vidalia or other sweet onion, sliced

1 1/2 pounds collard greens – rinsed, trimmed and chopped

1/2 cup water

3 tablespoons balsamic vinegar

2 tablespoons honey

1 teaspoon grated fresh ginger root

5 tablespoons melted butter

salt and freshly ground black pepper to taste

1.Heat oil in large skillet over medium heat. Add onion and cook, stirring, until softened, about 5 minutes. Stir in collard greens, in batches if necessary, until they wilt slightly and all fit in the skillet. Pour in water and cook, stirring occasionally, until bright green and tender, 5 to 7 minutes, regulating heat to prevent burning. Drain.

2.Meanwhile, whisk vinegar, honey, ginger and butter together in a serving bowl for dressing. Add greens to bowl and toss with dressing. Season to taste with salt and pepper; serve warm.