Category Archives: Nutrition

every and anything diet related, vitamins, eating, snacking, beverages

Philadelphia and this soda tax

Hi Folks!

For everyone in Philadelphia, we know about the Soda Tax. It’s been a HUGE issue lately and everyone has an opinion. The new mayor, Mayor Kenney, proposed a 3 cent per oz tax on all sugar sweetened beverages. So that would include sodas, juices, hugs (quarter water or sugar water), sport drinks (Powerade/Gatorade.)


Bottling companies are vehemently against it. They spent millions and millions of dollars in false advertisement and other ways to discourage Philly residents and city council from approving and having favorable opinions.   As a public health person, as a physical activity person, as someone who has grown up in Philly and currently works in the public school system, as someone who lives with a corner store across the street and a park that’s half usable down the block, I 100% was and still am in favor of this tax.   The monies from the soda tax are going towards many things- the biggest is pre-kindergarten, look at the picture above!

At the same time, City Councilwoman Renyolds Brown proposed a “container tax.” Unlike the sugar sweetened beverage tax (soda tax), the container tax would tax EVERY beverage except milk. So this would include everything in the soda tax plus drinks like water, 100% fruit juice and healthy options.

Why are people so vehemently opposed to the soda tax? People are claiming it’s a regressive tax which means it will target and impact low-income individuals more.  Others are wary of where the money raised will REALLY go.  Will the money be used correctly?



So, what do I think?

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Meal Prep Made Easy

Truth be told, meal prep isn’t easy. It doesn’t matter how I try to spin it. It takes time. BUT if you want to get a better handle on what you’re eating, meal prepping is what you need to do.

Every week my mother and I spend about 90-120 minutes prepping breakfast, lunch, dinner and snacks. I’ll breakdown everything that I am doing and why below.

Almost done! This looks pretty legit!

Almost done! This looks pretty legit!


  • Quinoa- It’s a 1 to 2 ratio of quinoa to water. I clean it then cover in a pot for about 25 minutes until all the water is gone. I put quinoa in my cereal (both cold and hot-oatmeal) or salad. (It adds protein)
  • Smoothie- I wash all fresh produce prep for making smoothies and put them in containers so I can just throw them in the blender, add liquid, protein & the frozen fruit and go. I prep- the greens (kale or spinach), watercress, cilantro or parsley, ginger, lemon, celery & cucumber. (picture below)
  • Potato- I bake about 4-5 potatoes weekly. These are used for potato hash in the morning (with eggs.)


  • Salad – I eat salad everyday for lunch. EVERY SINGLE DAY. Therefore, it’s imperative to have a large salad ready to go.
  • Eggs- As yall know, salad isn’t enough, so boiled eggs are a topping I usually have. I boil about 5 eggs per week and they are either snack food, post workout snacks or I add them to my salad.
  • Produce- I wash and clean all my produce (such as my apples, lemons etc.) It makes it easier to grab and go or grab and chop.


  • Chickpeas- I roast these baby up in the oven. I make a rub with cumin, salt, pepper (and oil.) They get crunchy and, yall, they are soooo tasty.
  • Sweet Potato- I bake about 2 sweet potato with a little cinnamon for some snacky food.


  • Sweet potato- I cut up about 2 -3 into “fry” length. That makes it easy for me to bake ’em throughout the week.
  • Veggies- I cut/dice/slice up veggies for stir fry. This usually includes: garlic, kale, cabbage, broccoli, onions, mushrooms, peppers, etc

    I put the veggies in the mason jar and separate with parchment paper.

    I put the veggies in the mason jar and separate with parchment paper.

That’s a big part of my meal prep. It takes time. I don’t do the prep that you’ve been seeing on facebook like a several gallons of water as detox drinks, breakfast/lunch/dinner prepared for 5 days. I like variety in my foods and in my workouts so this type of prep works for me.

It makes life way easier and less stressful because I know that food is already ready to go, or ready to pop in the oven without spending time cut. Especially coming from a rough work day. PLUS I know I’ll be making healthy decisions.

When it comes to your meal prep here are 3 things to consider and do.

  1. Take time and think about your week ahead. The planning is the most important aspect. (duh, but people still neglect this and end up… well they end up failing.)  You’ll figure out what you have to buy, what days you NEED to have food set for and you can look at your time management.
  2. Are you looking to have meals ready to go? Or are you prepping to have food ready for you to prepare. The latter still requires cooking, but a shorter prep time. While the former means spending hours in the kitchen one day, but  you are grabbing and going for the other days.
  3. Can anyone help you? Meal prepping solo can be a sad, lonely experience. Call up some girlfriends, call up some of your workout buddies, a family member, some guys…whoever and jam out to your favorite tunes while prepping. Times goes much faster and it makes for a great bonding session! 😀
#GetThere #NewLevels

What do I eat??

Post Run protein shake.

Post Run protein shake.

I realized I get  so many more questions regarding diet related help than fitness related help.  Most people either

  1. Workout and then eat too much.
  2. Workout and have no idea what to eat after.
  3. Eat food they know they don’t need and workout to undo the results.

All wrong people, all wrong. There’s a ton of information out about what to eat AFTER you go out. Nuts, trail mix, yogurt, toast and nut butter are all options. There’s great sites like that offer helpful snack options (see below) as well as a plethora of information sources. I’ll break it down here….

So let’s get started shall we!?

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Kom…what?? Kombucha. It’s a drank.

Kombucha? Why would you drink that!

My favorite flavor so far
Triology-My favorite flavor so far

I promise yall a year ago there was no way in the world I would even consider drinking anything fermented. Child please! I have a little fit when I have to take apple cider vinegar when I’m sick now!  But here I am now sipping on Kombucha and not hating it…dare I say enjoying it?

Kombucha is fermented green or black tea.It is made by adding the bacteria and yeast that grows on top of the tea. When you pop the cap it reminds me of a carbonated drink and it tastes like mild apple cider vinegar with some flavors. When I first took a sip I thought ” hmm” then I sucked my teeth b/c of the tartness, and then gave a slight nod of approval. I had the Guava and Trilogy (raspberry, lemon and ginger) flavors. There are a ton of other flavors-I purchase it at Whole Foods. Be aware: I have heard that drinking non-flavored Kombucha is ROUGH.

There are lots of claims about the health benefits of drinking it, but there’s also tons of information about adverse side effects.

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No, not Omega Psi Phi- Hi bruhs. No, not the Alpha & Omega- Hi God. I’m talking about Omega-3 and Omega-6. Both of these are polyunsaturated fatty acids (good fats) and have many health benefits! So let’s begin.

Omega-3 have anti-inflammatory properties, while Omega-6 are pro-inflammatory.  Inflammation happens when your body is responding to injury and usually you’ll see swelling, a red color etc, itching too. You need to have both anti and pro-inflammatory responses.

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Exercise and Eating

Whenever people ask me for some help & advice they always throw in, oh I don’t drink soda. Or something like I eat breakfast almost  daily too. I’ve come to the conclusion that the majority of  individuals know that diet and nutrition play an important role, and working out on its own won’t solve whatever the problem is solely.  The issue people deal with, is learning how what you eat and drink impacts your body and to what extent AND how to workout effectively and efficiently. Yes, you’ll get results by just changing your diet and neglecting additional physical activity. Yes, you can see results by working out  while not changing your diet.  However, you will see maximal results when you adjust what you eat, when you eat, how you eat, and your workout principles: intensity/frequency/duration/rest periods. Here are a few questions I have. Think and answer these questions. You’ll find out where you’re going right and wrong AND where you need help. [That’s why I am here! 🙂 ]

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Oh, It’s a Green Drank. . .

I like green dranks. Drinks with kale. Drinks with spinach. Drink that make people do a double take.

I drink them about three times a week and I have no shame in carry them around these days. I like them for the sole reason because you can play around so much with the ingredients and it’s so much fun. You can go wrong, but you also can go VERY RIGHT! You get your veggies. You get your fruits. You can add your “power-ups” In addition to being healthy, especially since you know exactly what is going into the drink, your energy levels shouldn’t suffer when have this.

Honestly it’s a win win. People usually gag at the color, but I love the color green soooo . . . . IN short-I am out here winning. If you aren’t making some green dranks, you’re out here losing. Come over to the green side…we winning. 😀

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