What is your Protein IQ

Instead of giving you a Healthy recipe I thought I will test your protein IQ with this article out of Women’s Health…

Quick—which has more protein: an egg, or an ounce of mozzarella? Believe it or not, the cheese actually has about 16 percent more protein. You might want to write that down, especially if you’re one of the forty-three percent of women who say they eat a protein-rich diet to help prevent weight-gain, according to a new study in the Journal of Nutrition Education and Behavior.

protein meter























It’s a smart strategy: In the study, amping up protein intake was related to self-reported weight loss. There’s only one problem. If you don’t know how much of the nutrient is in the food you’re eating, then you can’t be sure that your diet actually packs as much protein as you think.

The Dietary Reference Intake (DRI) for protein is .8 grams per kilogram of body weight, says Lisa Young, PhD, RD, a nutritionist in New York City, and author of The Portion Teller. If you’re trying to lose weight, she recommends upping your intake to 1 gram per kilogram of body weight (that comes to 59 grams a day for a 130-pound woman) and consuming a variety of different protein sources. And, of course, you’ll still need to exercise.

To increase your protein know-how—and manage your weight more effectively—make this your go-to guide:


Did you put in the work today???


Arm Exercises for Women: Get Sleek, Sexy Arms

 Here’s something you’ll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right arm exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. Braganza’s upper-body workout, below, hits every major muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, toned look you’re after.

For this arm workout, use five-to eight-pound weights, perform 15 to 20 reps of each exercise and go from one move to the next with little or no rest between. Do two or three sets three times a week.



Reference:Women’s Health

Such an Inspiration

Morning Inspiration…being true to your craft will get others to share you with all of the people in the world.

It has been awhile since I was on Youtube watching one of BeatFaceHoney tutorials but I came across this particular tutorial after she had asked all of her followers on Instagram and Twitter to reach out to one of her celebrities crushes…Brandy so she could do her make-up. Well long story short Brandy answer back and all of BeatFaceHoney dreams have been coming true. I choose her as my morning inspiration because she is very true to her craft and even though she has been super busy she doesn’t forget where she came from and she gives back to her community as she touches their faces with a touch of BeatFaceHoney.

Food 4 thought….Don’t never give up on your dreams because the people who believe in you will never give up on you!!!!

Click on the link to hear her story and click on the second link to read about her story with Necole Bitchie http://necolebitchie.com/2013/03/05/inspiring-story-brandy-makes-a-make-up-artist-dream-come-true/

Detox…Day 5

Day 5…of my 21-day Detox Cleanse. My food journal consisted of a banana in the morning before my workout and a banana after the workout, a 8 oz cup of my favorite green smoothie with a Cesar salad for lunch, and for dinner I ate a bowl of miso soup with seaweed and for a late snack I had an apple. I am still trucking. I will save my sweet potato treat for tomorrow..Day 6 I am going to celebrate my grandfathers 75th birthday with the whole family. So if they have sweet potato on the menu I’m getting it!!!day 5 detox

Who says you can’t have it???

vege pizzaSmoky Corn and Black Bean Pizza Recipe

Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 mins


  • 1 medium tomato(es), plum, diced
  • 1 cup(s) beans, black, rinsed
  • 1 cup(s) corn, whole kernel, (about 2 ears)
  • 2 tablespoon cornmeal
  • 1 pounds pizza dough, whole wheat
  • 1/3 cup(s) barbecue sauce
  • 1 cup(s) cheese, mozzarella, shredded, preferably smoked mozzarella


1. Preheat grill to medium.

2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough

3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minute

Pump it Up

Here is Day 23 Tip for Loosing it Right Keeping it Tight exercise that will help you get beach ready for the 1st day of SUMMER!!!!

shoulder-pressShoulder Press

Holding a pair of dumbbells just above your shoulders, palms facing each other, stand with your feet shoulder-width apart, knees slightly bent. Press the weights until your arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to your shoulders. Do six to eight reps.

We are half way finish with our 45 days different ways to to Loose it Right and Keep it Tight exercises that will elevate your curves for the first day of summer. Hope you are ready for…June 21st the first day of SUMMER!!!