Man in the Mirror

ManInTheMirrorMorning Inspiration…..after contemplating on a few things in my life I have come to an serious reality…Change comes with the man in the mirror. If I don’t start with myself then change won’t come. Trying to come up with all these excuses about the things in my life is difficult because I never come up with a solution until I decide that I have to change something within me…nobody else JUST ME…THE MAN IN THE MIRROR


New Beginnings

your life



Morning Inspiration….I know it’s not the beginning of the year but you can start your new beginning when ever you feel you need a new start…

dear lord

No Gym Needed

squats with medicine ballStart with Ball Clean. Crouch, holding a medicine ball between feet on ground. Stand, shrugging shoulders as you flip wrists and bend elbows to bring ball to chest and lower to a squat (as shown). Return to start. Repeat for 45 seconds. Rest 15 seconds.

Next, do Halo. Hold ball overhead with arms extended, elbows soft and abs engaged. Circle ball clockwise above head for 1 rep (as shown). Do 5 reps; switch directions. Continue for 45 seconds. Rest 15 seconds.

Then do Ball Clean again for 45 seconds, and rest for 15. (For round two, switch order to begin and end with Halo.) medicine ball stand

wall workout outStart with Wall Ball. Stand with feet hip-width apart, holding ball at chin with elbows at sides; squat until thighs are parallel to ground. Explode up, extending arms as you throw ball against wall (as shown). Catch ball and immediately return to start. Repeat for 45 seconds. Rest 15 seconds.

Fitness tips courtesy of SELF:


Beef and Bean Taco Casserole

  • 1    pound   lean (at least 80%) ground beef
  • 1    16 ounce can  Old El Paso® refried beans
  • 1    16 ounce jar  Old El Paso® Thick ‘n Chunky salsa
  • 1    1 ounce package  Old El Paso® 40% less-sodium taco seasoning mix
  • 2 1/2   cups   coarsely broken tortilla chips
  • 1/2     medium green bell pepper, chopped (3/4 cup)
  • 4      medium green onions, sliced (1/4 cup)
  • 2      medium tomatoes, chopped (1 1/2 cups)
  • 1    cup   shredded cheddar or Monterey Jack cheese (4 ounces)
  • 1/4   cup   sliced ripe olives
  • 1    cup   shredded lettuce
1.Heat oven to 350 degrees Fahrenheit. In 12-inch skillet, cook beef over medium-high heat 5 to 7 minutes, stirring occasionally, until thoroughly cooked; drain. Stir in refried beans, salsa, and taco seasoning mix. Reduce heat to medium. Heat to boiling, stirring occasionally.
2.In ungreased 2-quart casserole, place 2 cups of the broken tortilla chips. Top evenly with beef mixture. Sprinkle with bell pepper, onions, 1 cup of the tomato, the cheese, and olives.
3.Bake uncovered 20 to 30 minutes or until hot and bubbly and cheese is melted. Top baked casserole with lettuce, remaining 1/2 cup tomato, and remaining 1/2 cup tortilla chips.
1. If you want to keep this a vegetarian meal leave out the meat and used black beans and refried black beans.
Recipe courtesy of:


Koren Style Beef Cabbage Tacos

koren style tacosIngredients

Pickled Napa Cabbage

  • 4 cups sliced napa cabbage (sliced crosswise)
  • 3/4 cup rice vinegar
  • 1/2 cup water
  • 1 tablespoon minced fresh ginger
  • 1/2 teaspoon coarsely ground pepper
  • 1/4 teaspoon crushed red pepper
  • Pinch of salt

Steak & Marinade

  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup rice vinegar
  • 1 tablespoon toasted sesame oil
  • 2 scallions, finely chopped
  • 1 1/2 tablespoons minced fresh ginger
  • 1 1/2 tablespoons sugar
  • 2 cloves garlic, minced
  • 1-2 teaspoons chile paste, such as sambal oelek
  • 1 pound skirt steak or flank steak, trimmed

Filling & Cabbage Shells

  • 1 cup water
  • 1/2 cup brown basmati rice
  • 1/4 teaspoon canola oil plus 1 1/2 tablespoons, divided
  • 1 medium red cabbage
  • 1 large onion, halved and thinly sliced
  • 2 cloves garlic, minced
  • 1/4 teaspoon freshly ground pepper
  • Pinch of salt
  • 1 tablespoon minced fresh ginger


  1. To prepare pickled cabbage: Place napa cabbage in a large bowl. Combine 3/4 cup rice vinegar, 1/2 cup water, 1 tablespoon ginger, 1/2 teaspoon pepper, crushed red pepper and salt in a medium saucepan; bring to a boil over high heat and cook until the salt is dissolved, 30 seconds to 1 minute. Let cool for 2 minutes. Pour over the cabbage and stir well. Cover and refrigerate, stirring occasionally, for least 2 hours and up to 1 day.
  2. To marinate steak: Combine soy sauce, 1/4 cup vinegar, sesame oil, scallions, 1 1/2 tablespoons ginger, sugar, garlic and chile paste to taste in a shallow glass dish. Add steak, cover and marinate in the refrigerator, turning once or twice, for at least 1 hour and up to 1 day.
  3. To prepare filling & cabbage shells: Combine 1 cup water, rice and 1/4 teaspoon canola oil in a medium saucepan. Bring to a boil over high heat. Stir well, reduce heat to maintain the barest simmer, cover and cook until the water is absorbed and the rice is tender, 40 to 50 minutes. Set aside, covered.
  4. Remove the outermost leaves from red cabbage, cut the head in half through the core and remove the core from each half. Peel leaves from each half and select 8 good-looking ones to use for the taco shells. Thinly slice enough of the remaining cabbage to get 4 cups.
  5. Heat the remaining 1 1/2 tablespoons canola oil in a large skillet over medium heat. Add onion, 2 cloves minced garlic, 1/4 teaspoon pepper and a pinch of salt; cook, stirring frequently, until softened and starting to brown, about 5 minutes. Add the sliced red cabbage and 1 tablespoon ginger and cook, stirring occasionally, until the cabbage starts to wilt, about 5 minutes more. Set aside.
  6. When you’re ready to cook the steak, preheat a grill to medium-high. (Or position an oven rack 3 to 4 inches from the heat source and preheat broiler to high.)
  7. Remove the steak from the marinade; reserve the marinade. Grill (or broil), turning once, 6 to 7 minutes for medium-rare skirt steak or 9 to 12 minutes for medium-rare flank steak. Transfer to a clean cutting board, tent with foil and let rest for 5 minutes.
  8. Add the marinade to the red cabbage mixture in the skillet and bring to a boil over medium-high heat. Cook, stirring, until the liquid is almost evaporated, about 4 minutes.
  9. To serve, divide the rice and the red cabbage mixture among the cabbage shells. Very thinly slice the steak against the grain and divide among the tacos. Top each with about 2 tablespoons drained pickled cabbage.

Tips & Notes

  • Make Ahead Tip: Pickle cabbage & marinate steak (Steps 1 & 2) up to 1 day ahead. Prepare rice (Step 3) & cabbage filling (Step 5) up to 2 hours ahead.


Per serving: 450 calories; 19 g fat (5 g sat, 10 g mono); 74 mg cholesterol; 40 g carbohydrates; 5 g added sugars; 11 g total sugars; 30 g protein; 6 g fiber; 728 mg sodium; 1038 mg potassium

Recipe Courtesy of:


Roasted Cabbage

roasted cabbageIngredients


  • 1/2 medium green cabbage(1-1 1/2 pounds), outer leaves removed
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper


  • 2 teaspoons Dijon mustard
  • 2 teaspoons white balsamic or white-wine vinegar
  • 1 teaspoon lemon juice
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 3 tablespoons minced fresh chives
  • 2 tablespoons extra-virgin olive oil


  1. Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
  2. To prepare cabbage: Cut cabbage half into four wedges and cut out any thick core, leaving the wedges as intact as possible. Drizzle the cut sides with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper. Place the wedges flat-side down on the prepared baking sheet.
  3. Roast the cabbage for 12 minutes. Carefully flip over (it’s OK if it falls apart a little) and roast until browned on both sides, about 8 minutes more.
  4. To prepare vinaigrette: Combine mustard, vinegar, lemon juice, pepper and 1/8 teaspoon salt in a small bowl. Add chives and oil; stir until well combined.
  5. Transfer the cabbage to a serving plate (or plates) and drizzle with the vinaigrette while still hot. Serve hot or room temperature


Per serving: 125 calories; 11 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 4 g total sugars; 2 g protein; 3 g fiber; 271 mg sodium; 205 mg potassium.

Recipe courtesy of:


Fight Belly Fat

avocadoAvocado Superpower: fights fat, the monounsaturated fat in avocados help fight belly fat.  People who consumed monounsaturated fats lost more stomach bulge than those eating the same number of calories but less of the fats, a study in the journal Diabetes Care finds.

How it works Blood sugar peaks can signal your body to store fat around your midsection, but monounsaturated fats stop the spikes, thwarting fat accumulation. Half an avocado contains 10 grams of the healthy fats. The American Heart Association  recommends a total fat intake of 25 to 35 percent of your calories with saturated fats limited to less than 7 percent and trans fats less than 1 percent. Avocados contain mostly unsaturated fats, with only about 2 grams of saturated fat and 0 grams of trans fat in a 1-ounce serving. This makes avocados a part of a heart-healthy diet (it is recommended to have 1 medium avocado a day).The key to a healthy diet is eating in moderation, which includes nutrient-dense foods like avocados. However, you can incorporate avocados into your everyday diet because the rich flavor and creamy texture make them a perfect replacement for other foods that contain saturated fats, like butter, cheese and sour cream. Place avocado slices on your sandwich to replace the cheese and mayo. Top your baked potato with mashed avocado instead of butter and sour cream to add taste, increase the nutrients and decrease saturated fat. Avocados can be used in homemade ice cream, on bagels, in salads or in smoothies. The possibilities are endless.