The Choice is Yours


Make it a great day!  :)

“You need to start posting ingredients and recipes along with your pics.  I gotta start eating healthy.”

Yesterday I posted a picture on my Facebook page of my lunch and it prompted the above comment.


I cannot take credit for making this salad; however, there is a story behind the salad.

Long story short– Thursday of last week, hubby and I took B’Dazzle (our 13-year-old son) to College Station, Texas to see a big football game Auburn VS Texas A & M.  The spirit of Aggieland is unimaginably amazing.  We had a blast!

We arrived home late Sunday; hence, no time for food prep and Monday I returned to work.

So, since I eat healthy and I eat clean, what’s the plan?

Develop a plan!  Hahahah!

In my neighborhood, I have a go to for healthy food on the go.  Nearly two years ago, my friend, who helps me meet my fitness goals, hipped me to Frankie’s Famous Pizzeria and their grilled chicken fajita salad; I’ve been hooked ever since.

Sunday night, I was tired from the flight.  It was late but I knew that I needed lunch for Monday. Since I did not have any leftover cooked food, on Sunday, I ordered the salad (with extra chicken) and kept in the fridge overnight.  Monday morning, I packed my other foods: oatmeal, eggs, apple, shake, avocado half, and grabbed my salad.  All done.

Okay so what’s for dinner?  I had a plan Plan B… Always have a Plan B. :)

On Wednesday, I knew that once we returned from Texas, I would need food for the week.  I scoped out the frozen and pre-cooked seafood at Sam’s Club and BJ’s.  Please know, I am not a fan of pre-cooked and frozen foods. However, with a little patience, if you read the labels carefully, you can find some decent options.

bourbon salmon box

After reading the label, I could not resist the anticipated flavor of Bourbon Salmon and it’s Wild caught, so that is an added bonus.

salmon box label

Okay so while the salmon is boxed, the sodium isn’t too bad. Most frozen meals are nearly 1000 mg of sodium, so 173 is doable.  Total fats are hidden, but saturated and trans fats are low.  The 24g of protein makes this a winner for me.  I was very surprised by the 0g of sugar!  I’m jumping in the air!!!  Whoooooop!! :)

pre-cooked salmonThe salmon is individually wrapped so you can cook only what you need.

The instructions are quick and easy.  Remove plastic, place frozen fillet on a greased baking dish skin side down, and place on the center rack of oven.  Bake at 350 for 25-30 minutes.

Other cooking instructions are on the box to grill (cool), pan sauté (cool) or microwave (Eeew).

I baked mine; it came out really pretty.  Hehe!

Cooked salmon

The next question is, What goes with the salmon?

Well, as I said before, have a plan.  I keep fresh organic baby spinach in the fridge.

boxed spinach

Of course, nothing beats freshly picked out-of-the garden spinach, but the reality is, my life is busy and I don’t have time for that.  My solution is to keep this spinach in the fridge.  I buy it from BJ’s and Sam’s.

You can use the spinach in a salad or quickly steam it down via stove top or microwave for no more than a minute and 30 seconds.

The label and nutritional value of spinach is why I eat it regularly.

spinach label

plate of spinach

Uncooked spinach

I grabbed two big handfuls of spinach (approximately two cups) and tossed them onto the prettiest plates I could find.

Steamed spinach in a microwave for 1 minute and 30 seconds.

Steamed spinach in a microwave for 1 minute and 30 seconds.

Then I added the baked salmon…

finished plate

…finished product..  a healthy, colorful, quick, and nutritious meal.  Anyone and I mean anyone can do this.  I cooked enough salmon for lunch for tomorrow.  It’s all packed up.

Finger lickin good lunch!

Finger lickin good and nutritious lunch!

Although I did not add carbs, you could add spaghetti squash (minimal calories), a baked sweet potato, yams, brown rice, black rice, or quinoa.   All of the carbs are healthy carbohydrate options.

Now, tell me that you can’t this!  I betcha you can… As a matter of fact, I know that you can!  Give it a try and tell me how you like it!

Bona-petite! :)


Good Morning and Happy Monday!

Only YOU have the power… make it a great day!

Smooches!!  :0)

How to Clean Up Broken Eggs

While placing 18 eggs one by one in a pot of boiling water, one egg quickly slipped out of my hand and landed on the kitchen floor. Splat!!!

As the yolk partly laid on the floor and partly resting inside the shell, I thought it looked disastrous but also colorful and pretty.

Instead of stressing over the silly egg, I took a few pictures and pondered over what could be said about the broken egg.  The splattered egg reminded me of an earlier experience in my life and inspired me to write this post.

Nearly 20 years ago, I was the Advertising/Communications Manager at a Casino in Atlantic City, New Jersey.

I was new to the position and new to advertising, but I loved the creative energy, the enthusiasm, and the department’s director was amazing! She was smart, witty, confident, and knew her stuff. I was like a sponge, eager to soak up all the knowledge my director was throwing my way. For once, I envisioned myself in a department for the long hall.

While working as a Trainer in Human Resources, the  job literally fell in my lap. It turns out, the powers that be were observing me and liked the way I conducted myself and worked with employees in the company.

Seven months into the Advertising position, out went the old president and in came the new one. As with any new leadership, the rumors began.  For or a little while, things remained the same, but eventually major changes occurred.

The new president (Dennis) may he RIP, passed a few years ago, was unlike any leader our company had before. He was high energy, unconventional, believed in giving people chances, and never seem to care about people laughing at his out of the ordinary ideas.

I remember attending a pep rally, where some employees won a lottery for a chance to step into a money machine! The machine swirled money into the air and the employee was given a certain amount of time to grab as much cash as possible. Lol!! How cool was that! You can imagine the excitement!!

Anyways, he had a new vision for the company and wanted to move in a different direction. As a result, my position along with 120 or so other jobs were eliminated. I was disappointed but not surprised. Damn though!! I was finally working for and with someone who really knew shit and was willing to share her knowledge.  Then my position gets eliminated.

I signed the proper  paperwork, packed my belongings, said my goodbyes and left. On my way out, I saw my colleagues’ devastation and tears. I remember thinking, it’s not the end the world. Of course my husband held a steady job, but still we were a two-family income and my salary mattered.

After a few days of taking the job loss in, I felt compelled to write a letter to the president. I was confused! During the pep rally, Dennis spoke. He said he wanted employees who were loyal, hard-working, committed, friendly, and more!

He described me in his speech! So, why was my job eliminated? I needed to know the answer, so immediately I sat down and wrote the president of the casino a letter. I did not hesitate on the letter because I felt as though I had nothing to lose.  My letter was not angry, dispirited or nasty.  It was a letter of genuine inquiry about why my position was eliminated. I also requested a meeting with him to discuss career opportunities with the company. I told him that I was everything he wanted in his employees and he could check my file. He seemed like a fair and reasonable man.

The next day, I hand delivered the letter to his Administrative Assistant, who graciously took it and promised that she would give it to him. I thanked her and left feeling content that I asked the question.

Shortly after, I don’t remember exactly how long but a day– a week– or several weeks later, I received a phone call from a company representative. Although while working full-time, I also attended college at night. I was offered a position as an intern in Affirmative Action.

I worked in Affirmative Action for a few months and was eventually offered a job in a new department, Quality Assurance. For a few months, I was the sole department. Lol!!

Over the next eight years, my career continued to flourish with the company.  In 2002, one month after I graduated college and earned my BA degree, I received a job offer from a local school district and gave my resignation.

Just because a situation does not go as planned, does not mean that all is gloom and doom and that a disaster has occurred.  There is always a reason things don’t work out but to sort through it, we have to be open-minded, patient, and malleable.

So what the egg breaks! It’s still raw, scoop it up, laugh at yourself, salvage what you can, and move on. Successful people arrive by way of a series of detours, road blocks, failed engines and more.

If you’ve ever played  Monopoly, at some point you will land in jail. Eventually you get out of jail and move on and sometimes, go on to win the game.

Learning not to stress over cracked eggs, broken china, the slow driver ahead, junior league football, and other trivial stuff, took me many years to understand.  However, one day I figured it out and and stopped sweating the small stuff.

I know that after bad comes good. After darkness comes light.  After pain comes pleasure.  After tears come smiles.

At 50 years old, I take it all in stride and make it a point to laugh at the silliness in each day.

Make your day a great one!  :)

Monday’s Motivation

Make it a great day!  :)

Stop Being Afraid: Just Do It!

It is likely that at some point in your life, fear will prevent you from doing something. That “something” could be returning to school, making a career change, relocating to a new city or state, ending a toxic relationship, starting a fitness program, public speaking, starting your own business, or something else.

“Empowered fear is the mighty immobilizer.  tfc

The thing is, you give fear power by “living in your mind,” and the fear then becomes the biggest roadblock you create for yourself.  Instead of just taking the risk and see where your actions lead, in your mind you concoct absurd conclusions based on what ifs, and make  excuses as to why you cannot move forward,

In my early 30’s, occasionally I would see a sista with locs. At that time, locs weren’t as common and they were not viewed as socially acceptable or professional by employers and close-minded and uneducated people. Even today in a more liberal society, some people remain ignorant and believe the style is dirty, unkempt, and ugly.

Regardless, I have always loved their unique and free-flowing ability. Their lack of uniformity and rebel like style is appealing to me. When I see men, women and children sporting their locs, to me, they symbolize freedom and confidence. I especially love seeing Caucasian men and women workin’ the heck out of their locs and can’t stand when black folk of color take issue with them and act like the style belongs to black folk, but that’s a whole other post.

Why freedom and confidence?  Because of the mass confusion and general lack of knowledge about locs, people are often judged, snubbed, and ridiculed for taking a liking to the style.  Some level of confidence is inherent to comfortably and confidently wear the style.  Ask anyone wearing locs. They can tell you about the ill-mannered questions, statements, and odd looks they receive.

Nearly three years ago, when my son began his Loc journey, a woman thought she needed to correct me about decision to wash–that’s right–wash my son’s hair.  Smh! This black woman was convinced that my son’s’ hair would not loc if I continued to wash it.

Depending on the hair, the process can take months… many months. That notion is foolish and makes no sense because the water, I learned from my son’s professional Loctician, help the hair hair  loc),  Included in my son’s’ loc maintenance is always a good shampoo. His hair Loced with no problem.

As I sit and write this, my heart started beating fast again! Lol!! I am one hour and six minutes aways from a new chapter in my life.

While I am writing about the start of my loc journey,

this post is more about overcoming and conquering fears. 

After months of  serious deliberation and weighing the pros and cons of locing  my hair, I committed to begin my loc journey.  “I am expressing my creativity…” Lauren Hill, I Am Not My Hair.What took me so long?

I was afraid. Yep, there goes that immobilizing word again. FEAR!!!!!!

Afraid that I would not like the style.

Afraid of the early frizzy stage.

Afraid that if I changed careers, the style would beome a barrier.

Afraid that my locs would not be as pretty as my sons, my cousins or others.

Afraid that my busy schedule would not allow me to keep up the appointments.

Afraid of what I would look like with tiny coils in the early stage.

Afraid of not looking attractive.

Afraid of looking my age.

When I read over the list, I think to myself, “girl that is stupid!” Stupid but real.  You feel what you feel.

So how did I get over the hump?

Three weeks before my loc appointment, I decided to do something that I have not done before. Install small two-strand twists and wear them to work.

Th twist were a huge contrast to the big puff I wore all summer. Lol! After twisting my hair, my head looked so flat and small. While I was not convinced the style complimented my facial features, I pushed the thought to the back of mind, added more mascara, puckered for my favorite lip color, and kept it moving.. Lol!! The style definitely changed my appearance and this took some getting use to.

Now for the positive. For two weeks, I did not have to style my hair. With my active lifestyle, this was a bonus. As each day passed, I became more comfy and cared less about what anyone thought. I felt free from the daily grind of styling my natural hair.

During the two weeks before my hair appointment, I continued to gain inspiration and knowledge from bloggers and photos on Instagram and Pinterest. People don’t always realize how much they help others by posting pictures and by sharing their personal journeys.

The bottom line is, I simply made a choice to stay with my theme of living an authentic life and to do exactly what I have been wanting to do without looking back.

Fast Froward…

On Saturday, October 17, 2015, my loc journey officially began.   :) 
The night before my appointment, I decided to flat twist my hair…  Lol!  Bye-Bye products!!

Drum roll……

My coils are so tiny, but eventually they will expand… I am eager.

The first week has been an emotional roller coaster!!   My locs were installed on Saturday. Sunday I worked out and sweated like a dog.  Monday’s hair wasn’t so bad, but after Wednesday’s spin class, I was feeling uncomfortable with all the frizz.  I felt like my hair was going in every different direction.

On Thursday, I wore a loc sock, but I think it was a big fail.  Lol!! 
All week the natural chica’s in the office were so supportive and encouraging. By Friday, I felt raggedy and needed to do something.

My long time bestie was burrying her mother on Saturday and there was no way I could have showed up with my hair all frizzed up.  I looked a hot mess so Friday after work I found a solution!!


I bought this funky wig!!  Now my locs are happily nesting under my temporary hair. During my loc journey and until my locs begin budding, I think I will bounce back and forth, in and out of my wig; it’s so much fun!!

Whatever it is that you’re thinking about doing, just go ahead an do it!  The outcome will mostly likely be better than you ever expected.

Keep it movin!!  :)