Healthy Snack Recipe


I’m all about keeping my healthy eating simple and cheap. I work full time, have three kids, have a husband, and just finished my degree so my schedule is usually pretty full. I need food that is healthy, tastes good, is quick, and has as few ingredients as possible. So when I came across this snack idea in a meal plan I mentioned I tried a few weeks ago, I was excited to try it. It only has three simple ingredients and tastes great. All you need is a small-medium apple, a dash of cinnamon, and some almond butter. You can use cashew or peanut butter if you prefer but make sure it’s natural. If it’s not natural then it’s probably loaded with added sugars and preservatives and that means more calories and less protein. Anyway, slice your apple, scoop out 2-3 teaspoons of almond butter and mix a dash of cinnamon with the almond butter. Dip your apple slices in the almond butter and enjoy. The calorie count should be around 150 depending on how much almond butter you use. If you need more calories then use more almond butter. This combination of protein and carbs/sugars is perfect for your metabolism/digestion. For a breakdown on this science see my earlier post titled “Is Eating Breakfast Really That Important?” Hope you guys enjoyed this quick and delicious snack recipe. Leave a comment below and let me know what quick and economical snacks you are enjoying.


Sample Meal/Recipe

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Okay so yesterday I told you about making your own healthy meal plan so that you can stick to it, making it a lifestyle and not a diet. I decided to share with you  one of the meals I am currently eating this week. Please ignore the fact that my plate is not elegantly set up; I’m not a chef and I had started eating before  I thought about taking a pic, so it’s a little messy :). Also the lighting is kind of bad, but you get the gist of it. Anyway, this meal has only three simple ingredients and is ready in 5-8 minutes. There’s no prep and the meals comes in at about 300 calories. All you need is some frozen spinach, a can of diced tomatoes, and tilapia. Since I got frozen spinach there was no need to add calories by having to saute it in olive oil; the water from the spinach was enough, but you may have to add a little more water depending on your taste. I buy the diced tomatoes with garlic, oregano, etc. already in it that way I get extra flavor without having to buy those extra ingredients. You will saute the spinach in olive oil/water for a few minutes, then add the tomatoes (do not drain the tomatoes; this is extra water you can use so you don’t have to add too much olive oil). After you have thoroughly combined the tomatoes and spinach lay your seasoned tilapia on top of the mixture. Cover and let simmer, turning the fish over after a few minutes if you desire. Let this simmer for a few minutes until your fish is done and flakes. This is a really flavorful meal and has very few calories. It’s also very quick and versatile. For example, you can substitute the tilapia for any fish you like or if you are looking to add calories to your diet put this over some brown rice. Try it out and let me know what you think.


Make Your Own Meal Plan

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Ok guys sorry I’ve been away for a few days, but I’ve been trying to give people time to read a few chapters in my book, and I’ve also been very busy. I thought while I was waiting I’d talk about a few healthy things for all my health-nut followers. 🙂 So this Monday I started this new meal plan and I “re-learned” something very important from it. The plan had plenty of choices, and I was able to pick something for all my meals and snacks that was within my budget and that I liked to eat. However, I failed on the plan the very first day. (I was at the Chinese buffet that very night lol) You may ask, “How did you fail so quickly when everything seemed perfect about the plan?” Well when I first started losing weight I ate very healthy, as healthy as this meal plan was. The difference was I ate what I wanted when I wanted. There was no food that was off limits to me. If I wanted a treat or soda I would have one just in moderation (ex. not everyday, slice of cake vs. half the cake, bite of candy bar vs. whole candy bar, etc.) That’s the problem with following meal plans and ESPECIALLY diets; you always have to follow a strict plan and you eliminate things in your diet that you either need or are surely going to crave. The meal plan I followed yesterday limited me a lot only to the foods and meals that were in the plan. I got bored just thinking about the fact I had to eat the same thing the next day. It’s never easy to stick to a plan if you have to eat the same thing everyday. Some people are okay with that, but I’m not. So my advice to you is to do what I did in the beginning. Come up with your own healthy meal plan that includes foods you like and in different variations that will keep you motivated. Pick foods that are within your budget. Everyone can’t afford quinoa or organic; stick to what you can do. We all know what foods are healthy and which foods are not; you don’t need a meal plan or diet to tell you that. Making your own meal plan means that you can make your new eating habits a lifestyle and not a diet. You know what you like to eat better than any nutritionist or personal trainer.  So get busy making those personalized plans and feel free to let me know some of the foods you included in your plan or your whole plan in the comment section. Good luck and God bless!

Winner Winner, Chicken Dinner!!

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We have a winner for my free book giveaway! This person has asked that their username be kept confident, but you know who you are and CONGRATULATIONS! I will be emailing you the code to download your free e-book version of my book. We’ll begin discussing it next week to give everyone a chance to begin reading. Have a blessed day and enjoy the book!


P.S. *Random Thought – With God all things are possible! This random thought makes me smile with expectation 🙂

Win My Book Free!!


Okay, so in order for me to begin talking about my book and for my readers/followers to participate in the discussion with me, they first must have the book and have read it. My book is available online in e-book format as well as paperback; both are sold at very affordable prices. But for one luck reader/follower I will be giving my book away free. Please send me a message via the contact me tab above or comment below letting me know you would like to be entered in the drawing. I will put all the names together and draw one lucky winner on Monday March 10, 2014. I will then send the winner a code to download the e-book format of my book. Good luck to everyone! Below is a synopsis of what the book is about.

Growing up in a rough orphanage, Dellex Stone was no stranger to a hard life and loneliness. At his lowest point, he blamed his parents and a God he didn’t believe n for all his misfortunes. He quickly finds out his life can get much worse and bizarre. To his surprise, he is expected to save the world from Lucifer and his group of demons called the Five Fold of Hell. Throughout his journey, Dellex learns what it means to go from being a hard knock kid who hated everybody to being a loving and courageous warrior for God. In this tale of love and hate, honor and betrayal, romance and heartbreak one will come to appreciate the freedoms we take for granted and learn what it means to truly serve God.

Those of you who already have the book can take this time to brush up on the details of it as we will begin discussing it next week. If you will like more information on the book please see the tab “Books I’ve Written” above. I can’t wait to get started! Again good luck to everyone!

General Update

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Wow it’s been so long since I’ve written in this blog. A lot has been going on and I decided to take some time to continue to work on myself and where I want to be in life. You see “rebuilding from within” is a process and it is one that is never finished. It is an everyday commitment and one that I am wholly committed to. Anyway, during that time I have struggled a lot with my Crohn’s disease. I had been off medication for months and was only able to get back on medication and see a doctor last Tuesday. The medication I was on was not working and I could never get in touch with my doctor’s office to schedule an appointment and see about getting on some new medication (I found out from my new doctor that the old doctor was fired!). Finally, I was able to get my regular doctor to refer me to a GI but that appointment was months away. So I had to do without medication for about four months. That was a very interesting time for me. I had some good days but they were mostly bad; lots of pain and frequent trips to the bathroom. But through it all God was there for me and he kept my mind in a perfect peace that only He can offer when one goes through something like this. My faith and trust in Him has only grown throughout this entire process. During the time of no medication, my Crohn’s was allowed to run wild and it took its toll on my body. I wasn’t able to exercise at all. Even eating healthy did nothing to help. My energy levels went way down and it was all I could do to just make it to work everyday and perform everyday functions. Finally, about two weeks ago I got the idea to start taking a probiotic again. In the past they had made my stomach hurt, but I decided to take them every other day like I had done my iron pills and see if that worked. It did and I began to get my energy back. With my newfound energy I was more than ready to get back outside and pound the pavement with my usual running routines. My excitement was quickly turned into disappointment and sadness as I realized I couldn’t run as long or as far as I used to. I would have to build back up to where I used to be all over again. I was depressed for about 30 minutes until I told myself that my body was not going to get back to where it used to be by me having a pity party. There was only one way to reach the fitness level I used to be at and that was to get out there and get it done. In just a week and a half I’m pretty much back where I left off and it feels GREAT!

But I said all of that to get to the real point of this post. During that time period where I had no medication and I began to work on myself again by getting and staying close to God, I came to a realization. Crohn’s does not define me and I shouldn’t let it. I can’t wake up everyday letting Crohn’s and its symptoms determine how I live my life, what I’m going to say, or what I’m going to do. My pastor began a series this year called “What Would You Do if You Were Not Afraid?” So I often ask myself that question. What would I do if I were not afraid of Crohn’s? I love to be healthy and fit, but I don’t want to be healthy and fit because I have Crohn’s. Then my pastor reminded me today that I am an AUTHOR! Yeah, I totally forgot. Or I made myself forget because I was afraid. Yeah I’m afraid to be an author because I’m afraid I will fail and look like a fool. I’m afraid my Crohn’s will keep me from being successful. I’m afraid I will be successful. Through his words of encouragement today, I’ve decided to STOP BEING AFRAID! Since I’m not afraid anymore the focus of my blog will shift a little. I will still talk about Crohn’s and exercise but I won’t talk about it controlling my life or how I use exercise and healthy eating to control Crohn’s. I will talk about how Crohn’s has empowered me and changed my outlook on life for the better and how exercise and healthy eating should be a part of everyone’s lifestyle whether you have a disease or not. But most importantly I will talk about my book, Warriors of Light: Destiny Revealed. It is the first book in a series of which I have started writing the second book. I took a break from writing the second book, but because I am not afraid to be an author anymore I will pick it back up and finish it. God willing, it will be published by the end of this year. I challenge you today to ask yourself, “What Would You Do if You Were Not Afraid?”

Crohn’s, Food, Exercise, Etc.

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I haven’t posted in a few days….haven’t really felt that motivated to talk about health or much of anything. As a matter of fact, I haven’t really felt motivated to do much of anything, including exercise. The weather has been awful here in Alabama, and when I say it has rained EVERYDAY for the past MONTH I am not exaggerating. Because of the rain I haven’t been able to go outside and run, which is my favorite exercise. Normally, when I can’t go outside I will do an exercise dvd on the inside, but the weather is so gloomy it only makes me want to sleep or sit on the couch and surf the channels on T.V.  In the beginning I managed to push through this gloominess, but this week has gotten the better of me. So far every afternoon I’ve opted to take a nap or lounge on the couch instead of my normal exercise session. On top of that all the lounging and television are making me want to eat more and more of fatty and unhealthy foods might I add. Of course that plan of action is not good for my Crohn’s. Unhealthy food + no exercise = very angry Crohny stomach. To make matters worse I had an intense craving for some red hots. I haven’t had any in a year and a half for the obvious reason that they upset my stomach very badly. Nevertheless, I felt I should give in to this temptation since I was already off the bandwagon. At the same time I also decided to start back taking iron pills which have given me problems in the past. HUGE MISTAKE!! I’ve spent the last few days in serious stomach pain and suffered some other woes too personal to mention. Those of you with Crohn’s understand. If any stupid doctor (like mine) ever tells you, “You should be able to eat what you want. Food does not affect your Crohn’s.” They are LYING as I’m sure every person with Crohn’s has experienced. I was all too happy to go back to eating healthy today, and I will be getting in some exercise at bible class tonight. I’m going to try to take an iron pill every other day instead of every day and see if my stomach can tolerate that without the excruciating cramps. Has anyone else had stomach pain or other complications from taking iron pills? I’ve tried taking them with and without food and it doesn’t help either way so I’d love to hear your experience with them. Anyway, back to being healthy and fit for me. I can sure tell the difference when I’m not. I challenge you to exercise and eat healthy for a week and see if you notice the difference in how  you feel. I guarantee you will. Oh yeah, I’m also contemplating getting Lasik surgery on my eyes and have the pre-screening appointment tomorrow. I would love to hear if any of you have any experience or advice on the subject! Until then, live life like you mean it!

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