you are what you eat

mental health in african americans

say no to soul food


Turkey & Veggie Cups | protein

Hello! This is a fairly simple and tasty recipe high in protein that includes lots of delicious veggies as well! Why is protein important? Well, without it, we put ourselves at risk for serious medical illnesses. I can tell this will be a favorite of mine moving forward. Check it out :-).

*Note: Spinach/quinoa salad pictured with turkey/veggie cups are not included in recipe or nutrition facts*

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Food News

Buddy System? | accountability

“Most of the variation in life expectancy doesn’t come from “external factors,” like murder, but rather from medical causes, like heart disease and diabetes. The poor die early because they get sicker faster”

Derek Thompson

Thompson explains what happens when one is surrounded by unhealthy activities that are normalized where they reside. Obesity, drugs, smoking, unhealthy eating, and lack of exercise are all prevalent factors that are highly present in low income areas. These components critically contribute to one’s mental health, of course. Right!? Right. All cigarettes do is slow you down and put you at greater risk for many diseases out there. Metabolism rates slow down with lack of physical activity. I can go on for days. Not to mention that if you are eating bad, your desire to engage in physical activity declines rapidly.  Well, let me speak for myself. If I just finished eating two $1 cheeseburgers, fries, and a soda, (about $5 total, which in fact explains why people may prefer the convenience and instant gratification behind fast food over their long-term health) I AM NOT thinking about going to the gym. After that, I’m not thinking about doing much of anything but laying around. All of the unhealthy foods make me lazy and strips me of all of my energy :-( . Continue Reading

Food News

Breaking Generational Curses Obama-Style | lifestyle

“The physical and emotional health of an entire generation and the economic health and security of our nation is at stake.”

First Lady Michelle Obama at the Let’s Move! launch on February 9, 2010

The childhood obesity rates have heightened in the African American and Hispanic communities over the past decade. First Lady Michelle Obama created the “Let’s Move!” movement to address obesity in our youth worldwide, hoping to bring about a change in the way that our children grow up thinking in regards to food. This ultimately leads to a healthier and focused state of mind, which will hopefully result in holistic health and success in all areas of life. Continue Reading

Did You Know?

“I Don’t Know What To Eat” | fuel

“Vintage cars tend to be gas guzzlers, but human oldies are the opposite.”

Adriana Barton

Since we need less “fuel” as we age, it is highly imperative that we are seriously considering everything we consume, as everything plays an important role. Although it is never too early to begin taking our nutrition seriously, as we get older we must pay closer attention! I am using the words “as we get older”, simply because the article I am citing (via the quote above) is focusing on those 51+; HOWEVER, I am 26, and already on this train. Continue Reading


Spaghetti | squash

Greetings! So I’m literally obsessed with spaghetti & all things Italian. L O V E! But we all know that carbohydrates turn into sugar which leads to excess fat; So, I had to think of a way to satisfy my heavy Italian pasta cravings without the heavy carbs! Here it is:

Yields 4 Servings

*click through gallery above*

You will need:

  • 1 Spaghetti Squash
  • 10 oz. Organic Italian Herb Pasta Sauce
  • 8 oz. fresh spinach, chopped
  • 8 oz. lean ground turkey
  • 4 oz. white onion, chopped
  • 4 oz. tomato, chopped
  • 2 oz. pepper jack cheese, shredded
  • 2 tbsp. avocado oil
  • 2 tbsp. Cajun seasoning
  • 2 tbsp. garlic powder
  • 1 tbsp. lemon pepper
  • 1 tbsp. apple cider vinegar
  • 1 tsp. olive oil
  • 1 garlic clove, minced
  • 1 tsp. red pepper flakes

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Food News

Recall | tuna fish

*Video courtesy of Newsy Newslook*

I know you guys remember last week when I mentioned albacore tuna not being the greatest consumption choice because of its high mercury content. Well, we now have more proof that the sterilization process of Bumble Bee tuna isn’t 100% effective.

Major point: Chicken of the Sea & Bumble Bee says tuna in oil and water have been recalled. Please educate yourself on the specifics of the chicken of the sea and bumble bee recalls to avoid contamination!

Do you know why mercury is bad for consumption? Continue Reading


Veggie/Sausage Bake | breakfast

Hello all! Last night I planned on going to bed early, but when I feel my creative senses calling, I have to pick up. So, I just went and stood in my kitchen. I thought to myself, “maybe I should try to create a breakfast dish so I can already have it prepared for the next couple of days.” And then, about an hour later, there was this. I had to stop myself from eating it all last night! Absolutely delicious. I let my co-worker try it this morning and she said “Kiara. I just don’t understand how this is possible. Like, who thinks of stuff like this? It’s perfectly done“. I just smiled and said “thanks! I guess me, lol“. It’s a really great meal prep idea. Here it is:

*don’t forget to click through the pictures above, there’s more than one displayed! Continue Reading

Food News

Breakfast isn’t optional! | adhd

Kids can’t be hungry for knowledge if they’re just plain hungry,” said Dorothy McAuliffe, First Lady of Virginia. “That’s why breakfast can change a student’s life. It means more focused students and higher test scores, leading to higher graduation rates and better employment outcomes down the line.” Continue Reading

Did You Know?

Parents: everything you thought was good is wrong | toxic

Why are these foods/drinks toxic?


  • Apple Juice: 160 calories per serving
    • you shouldn’t ever make a habit out of drinking your calories
    • bad for teeth
    • full of sugar = appetite spoiler = they won’t want to eat real food with the nutrients their body needs; this leads to malnutrition
  • Canned Tuna:
    • chunk light vs albacore
    • albacore tuna is high in mercury (toxic to nervous system)
  • Fruit Snacks (SUGAR!!!)
    • it’s candy! period
    • artificial colors
    • 100% fruit snacks also (candy!)
  • Honey
    • only after age 2
    • bad for digestion before age 2
  • Frozen foods (pizza rolls, mozzarella sticks, etc)
    • processed
    • artificial
    • sodium-refined
    • NOT GOOD
  • Dipping Sauces (SUGAR!)
    • artificial ingredients
    • added sugar
    • portion the sauce out for them
    • dilute it
    • OR create your own dipping sauce

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Crab & Vegetable Soup | crab

Hello people! I’m a soup AND seafood lover. I was feeling under the weather this week so I decided to create something to attempt to nurse myself back to health, and it turned out excellent. Very healthy and delicious!

Yields 12 servings

You will need:

  • 10 oz lump real crab meat
  • 4 cups chicken broth
  • 2 cups water
  • 4 oz organic crushed tomatoes
  • 4 oz white potato, diced
  • 3 oz green zucchini, sliced
  • 2.5 oz raw kale
  • 2 oz fresh tomato, chopped
  • 1 fresh carrot, chopped
  • 1 white onion, chopped
  • 1 celery stalk, chopped
  • 1 garlic clove, minced
  • 4 tsp old bay
  • 2 tbsp cajun seasoning
  • 2 tbsp cayenne pepper
  • 2 tsp Italian seasoning
  • 1 tbsp roasted garlic
  • 1 tsp chili powder

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