Mid-Week Motivation

What does your breakfast look like?  Today, start making a better choice.  

Can you be addicted to Oreos?

I don't keep food in my house that may cause a trigger to overeat.  So chips, cookies, candy and certain breads I just don't buy.  I will buy a single serving size if I get a craving for chips.  This way I won't overeat. There is one cookie that I don't deal with on any level.  I used to joke that I am addicted to them so I just don't put myself in the path of destruction.  I can't even have them hidden in the house.  It will drive my to distraction until I find them.  My total weakness is the Oreo Cookie.  I stopped eating them years ago.  I have no control.  I can't just eat a few.  I will eat the whole package. Then I am disgusted with myself.  There is no food in the world that is as destructive as a Oreo Cookie to me.  

I found this article today at Health.com about a studying that was recently conducted by researchers at Connecticut College.  They studied the effects of Oreos on rats and how it effects on the pleasure center of the brain.  I thought this was an interesting article because I have thought for years that certain processed foods could cause an euphoric sensation causing you to overeat.  Now this study was not yet conducted on humans but this is something to watch.  This is why I strive to eat clean. Real food for real people.

You may also have that one food that puts you in a dark place.  I find it best just to completely avoid it. What have you put in place for yourself to keep you away from food that you just cannot resist? 

Chicken, Sweet Potato and Cabbage Soup

I love experimenting with soup.  Here is my latest creation.  Donna loved it.  I hope you will too. This recipe is more stewy and less soupy but so tasty.  I hope you enjoy.


Chicken, Sweet Potato and Cabbage Soup

1 pound chicken breast  (diced to small pieces)
3 small sweet potato's  (diced into small pieces)
1 head of Napa cabbage  (chopped to small pieces)
4 cups of low sodium chicken broth
2 tbsp of grated ginger
2 cloves of garlic
1 tsp of cumin
1/2 tsp of tumeric
1 tsp of garam marasala
1 tsp of indian curry
2 tbsp of olive oil
salt and pepper to taste

Take olive oil, garlic and ginger and let sweat.  Add chicken and start to brown.  Add all spices.  Once chicken is browned add sweet potatoes.  Stir to coat sweet potatoes with spices.  Add chicken broth. Cover and bring to boil.  Boil about 7 minutes then add cabbage.  Recover.  Turn down to simmer. Simmer for about 1 hour.

This soup is really hearty.  Serving:  1/2 heaping cup
Enjoy with a piece of crusty bread.

Mid-Week Motivation

Make sure you are working your goal each day.  Decide to be different.  You can reach your goal.  Have a great workout.

Adding activity to your day - Walking at Lunch

Fall really is my favorite time of the year.  This is the best time to incorporate new habits since it is not too hot or cold.  I walk almost every day at lunch for 30 minutes.  The only time that I don't walk outside if it is a driving, pouring rain.  I use an umbrella if it is regular rain.  I started walking at lunch in January 2012.  It was part of my larger plan to lose weight.  There have been many benefits that I did not anticipate from adding this walk.  I am a way more productive and feel more creative in the afternoons since I have started walking.  I used to feel like I hit a wall every day at 3 pm.  Now, my energy still dips but I don't feel like I want to take a nap.

I want to encourage you to get out and move on your lunch period; even 15 minutes can have huge benefit on your life.   Your boss might also thank you when productive increases.

Favorite Fall Foods

I love everything about fall.  I love watching the leaves change.  I love the crisp air in the morning. Lastly, I love fall food.  Here is the list of my favorites.

• Apples - you can put them in your oatmeal, bake them with chicken or just eat.  Apple season is upon us.  Arkansas Blacks are my favorite
• Squash - butternut, acorn, spaghetti - I just can't get enough.  You can roast them, boil, make soup, put in a casserole.  So versatile.  So yummy!
• Kale - I don't think I have to say anything more!
• Homemade soup - tomato soup, carrot &ginger soup, chicken noodle.  

What are your favorite fall foods?  Share your favorite ways to prepare.  In the next few weeks, I will be sharing some of my favorite recipes.

Mid-Week Motivation

I can't say this any better.  'Nuff said.

Update on my quest to do a Pull-Up

I have been working on my goal to complete an unassisted pull-up by September 28.  Sadly, I missed this goal.  The good news is that I am closer to reaching this goal.  I am stronger than I have ever been.  I believe that I will meet this goal.  It will just take me a little longer than I thought.

I will keep you (my faithful readership) updated on my progress.

October 2013 workout playlist

This month I am feeling like pop music.  With Britney and Katy releasing new songs that work so well for working out, I could not resist.  Have a fun workout.

You can access this playlist - Jowanna October 2013 work out play list - through Google music.

Now get to work!

Finished with NPTI

My official graduation picture which sits on the wall at NPTI.

The last test has been taken and passed.  Six months of lecture and practical application has been completed.  I will be able to take the certification for the NASM CPT by the end of October.  This has been a great journey. I will miss everyone in class.  I am glad to be starting the next phase - launching my own personal training business.

Leeza and me goofing around

me and Allean 

Last workout for the Tuesday/Thursday class.
L-R standing - Allean, Leez, Brad, Evan, me
L-R sitting - Rafeal, Enoch

Leeza, Allean, Jeremy and me.  We were part of the Saturday class which was from 10 am until 6 pm for six months.  I will glad to have my Saturdays back.