Garlic Butter Sauce Recipe

So.. I don’t know about you, but I love me Papa John’s garlic butter sauce (not a huge fan of their pizza) and I was just playing around on Pinterest, and for whatever reason, the idea to look up how to make my own garlic butter sauce intrigued me enough to MAKE IT! It was very simple & it taste good & not to mention it saves me money, lol 

For all of my garlic people out there, this recipe is for YOU 🙂

 

Ingredients:

 
  • 1 tsp garlic powder
  • 1/8 tsp salt
  • 1/2 cup butter

Directions:

  1. Melt butter on the stove on low heat
  2. Spoon off foam on top
  3. stir in garlic powder and salt until dissolved
  4. remove from heat  & enjoy!
 
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When Do I Use protein powder?? 

So.. I have had people ask me if I take protein shakes or any supplements regularly — and I think this is a good question for most fitness enthusiast as well as professionals to answer because I believe this question is important. For the sake of the question, I will answer if I take protein shakes, explain why or why not and share some of the ones I have tried and have liked. In a  future post, I will then answer if I take any supplements, lol 🙂

First of all, I DO NOT take protein shakes everyday of the week. As a matter of fact, I probably have one twice a week  if anything. Now this does depend if I have the protein on hand, or if I am purely just buying it from work (my gym serves protein shakes) if and when I have protein on hand, I usually will drink one a day and that’s only if I am going into work and need something to fill my stomach while during my shift or because I have taste for a shake and it beats eating a candy bar with no nutritional value. Now, if I purely buying it from work, then only about twice a week – ONCE. lol. so I will have it Monday and Wednesday and that is because I get them for free when I am working. Yay. I have to still invest into a food scale so I can do exact measurements but I like to think I am getting enough protein from food that I don’t need to rely on a protein shake all the time like some people. and when I do take protein shakes it is usually after a workout session because it is much faster to shake one up then to drive all the way home and make me a meal. lol. Just saying. 

I know people who have told me they take protein shakes about 3-4 times a day, in between meals and I only personally eat about 2 meals a day , if I am lucky, I have 3 main meals a day – I have to get better at eating the 6 small meals a day, but for me, I find it a lot harder to do that and I don’t think having that much protein a day would be beneficial for me unless I was at a huge calorie deficit or because I lacked it in my meals (which is very possible). Because of my goal of needing to lose 10-15 lb for my meet and to fit into a weight class I’d feel comfortable at (technically I would like to lose 20 lb) then I plan on redoing my macros and seeing where it leaves me, but I still don’t think my protein intake will need to be supplemented that often .. but we shall see. If I find my protein intake will need to be supplemented more often, then my answer might change but if not, then I will stick with what I am doing now when it comes to protein shakes. 

I am a firm believer that protein shakes hold good and bad because most people over indulge when they drink protein shakes and that can be the not so great thing, I think they should consist of protein obviously but depending on the other ingredients it could land you with high sugar, high carbs and probably calories that could account for 2 of your meals in a day. That is why I don’t drink them as often right now because I realize that they could be used against me as well if I am not cautious. If you are smart about the intake and ingredients; it could be useful to have a protein shake 🙂 

Now some of the ones I have tried, I have made YouTube review videos on: https://www.youtube.com/channel/UCAIrhf0FpxoQk4F_bznTjIg?view_as=subscriber

Quest – peanut butter protein shake (loved it)

Anytime Fitness Gym protein shakes (I like them)

&& BPi, Salted Caramel protein shake (it tasted okay, not too bad) but outside of that I haven’t really ventured out too much on trying new protein shake flavors from different companies unless I get free samples. 

Share some of the brands/protein you drink? 

How often do you take protein shakes?

Fitness WonderWoman

Shay-lon  

 

 

Whole Foods VS Walmart

I figured this would be a fun little discussion between two grocery stores. The reason why I chose these two is because: 1) whole foods is known to be one of the better stores to have healthier options, 2.) most people know what a “Walmart” is and it is another grocery store that is popular among Americans. Both of these grocery stores have pros and cons and some of you might shop at one or the other or both depending on your needs and finances. 

 

My town does not have a Whole Foods store, but we do have a Walmart – two of them. I don’t particularly like shopping at Walmart because of it being constantly busy, sometimes the people piss me off (this is just honesty) and I live closer to a Kroger store but I will shop there for my feminine products and minor grocery depending on what it is. When I resided in Colorado Springs (I now reside in Ohio) I would go to Whole foods just for the burritos they made, so good! yum! but never actually shopped at a Whole Foods Store. The closest Whole foods to me would be about a hour or so away, so not too bad. 

 

Keep in mind this blog topic isn’t meant to make one out to be BETTER than the other – but to give perspective and start an engaging conversation as to why you shop at one or the other, or both! Maybe you don’t shop at either one of these stores, and if that is the case, share what store you prefer and why! This will be from my own perspective/data and also from research! 

 
 

Walmart:

Pros:

 
  1. They pride themselves with “Always low prices”
  2. Price matching
  3. newspaper ads, online presence
  4. During the holidays some of them offer layaway
  5. You can buy food, clothing, electronics, furniture, misc, household cleaning supplies, etc – in other words, ONE STOP SHOP! 
  6. they typically have restaurants inside them, so if you get hungry
  7. Their locations are vast
  8. huge employer
  9. most have a vision place to get exams, eyeglasses, contacts
  10. most offer a tire/lube place to have your vehicles tires replaced or oil change
  11. instore pick up or ship to home option
  12. Some might add the entertainment value (all sorts of society shop at Walmart) for a while there was a site or YouTube channel called the “people of Walmart”
  13. offers a credit card
  14. Typically attracts other businesses when a new Walmart comes to town
  15. Self check out option
  16. They accept EBT, debit/credit, checks, cash, Walmart gift cards, etc as a form of payment
  17. Typically open 24 hours
  18. Great Value brands for cheaper prices
  19. Gives towards charity
  20. They bake cakes for special occasions

Cons:

  1. Typically has one or two registers open – so either have to use the self check out or wait in long lines 
  2. Whenever I have gone to a Walmart and needed help finding a particular product, 95 percent of the time the employee didn’t even know what it was, didn’t know where it was located within the store
  3. I have found where they mark something down on a tag and it is the same price as the regular price
  4. I am not a huge fan of their produce area 
  5. I have been told the pay rate sucks as an employee there (depending on where you live)
  6. Their pricing of clothing isn’t that much cheaper than shopping someplace else with better quality (in my opinion where I reside)
  7. The cashiers always seem in a sad or bad mood whenever I’ve been there. lol I have had some rude ones too! 
  8. I don’t like their quality of beef or chicken 
  9. Sometimes the great value price is higher than the name brand
  10. People drive like maniacs through their parking lot — this is just from my own experience 
  11. It’s a huge store, many times you have to go from one end to the other to get everything you need – so if you are ever in a rush for time, this is probably not your go to

Now this whole pro and con list is again from my experience and different research I’ve done, be sure to add your own opinions to either list! 

 

Whole Foods

Pros:

  1. Good for college students who are need of a job (research says many college students work here to earn extra income)
  2. Supposedly great medical insurance 
  3. Quality products 
  4. Most if not all of them offer a salad bar, food kitchen area to have food made out for you to go or stay and eat
  5. surrounded by people who like eating healthier food options
  6. Educates people on healthy eating
  7. Variety of food products
  8. All meat sources at Whole foods is said to be raised without hormones or antibiotics 
  9. Gluten free food selection
  10. Typically more local foods found here
  11. They care about the environment
  12. By 2018 they are supposedly going to commit to GMO labeling on all their products
  13. Quality standards for both farm and wild caught seafood
  14. offers coupons
  15. online recipes on their site
  16. able to shop online
  17. offer flyers
 

Cons:

  1. Not a one stop shop
  2. tends to be more expensive
  3. Located in bigger cities vs smaller communities (typically)
  4. spending more and bringing home less groceries (a reviewer said)
  5. Some people prefer trader Joes over whole foods.
  6. Bigger stores – again can make it harder to navigate
  7. Have been reported they sometimes make it hard to tell the prices of things on their shelves

Again, Whole foods list of pros and cons came from my own experience and other reviews I had seen online. Feel free to add to either list your opinions! 

 

I hope all of you enjoyed this fun topic between the two stores! the MOST IMPORTANT PART OF CHOOSING A GROCERY STORE is choosing one that fits your needs and budget! 🙂

 

Fitness WonderWoman,

Shay-lon 

 
 

Cheesy Chicken Enchilada soup (recipe)

With the colder months upon us, I figured I would share a soup recipe for those that enjoy a warm meal during the colder seasons. I have yet to try this particular recipe but it looked good and for those that want something new to add to your recipe book, figured I would share it with everyone. 

Ingredients:

  • 1 Tbsp Olive oil
  • 1 large onion (chopped)
  • 1 green bell pepper (seeded and chopped)
  • 10 oz can enchilada sauce
  • 8 oz cream cheese
  • 14 oz can diced tomatoes
  • 1 cup black beans (drained and rinsed)
  • 1 cup frozen corn kernels (drained)
  • 2 cups cooked chicken breast, chopped
  • 1 cup chicken broth
  • 2 green onions (chopped)

Directions:

  1. Heat the olive oil in a soup pot over medium heat, add the onion and bell pepper and cook for 5 minutes until the onion is soft and translucent. 
  2. Add the enchilada sauce and cream cheese – break down the cream cheese with a spoon and cook until the cheese is completely melted
  3. Add the diced tomatoes, black beans, frozen corn and stir
  4. Add the chopped chicken breast & chicken broth. stir and cook for about 10-15 minutes. stir occasionally. Do NOT boil the soup for too long, because the cheese could curdle, if the soup is too thick – add more chicken broth. 
  5. Remove from heat, top with green onions and mozzarella cheese & serve.

Enjoy!

 

Fitness WonderWoman

Shay-lon

 

National Pasta Day!

Happy National Pasta Day!

national pasta day 2

In honor of National Pasta Day, 

I want to know what your favorite pasta dish is? if you don’t eat pasta, what is your favorite alternative! 

A New Week, A New Thought

Bloggers,

I decided to add another fun topic to my blog because well, I wanted to and because there are some things I think would be fun to talk about with within this category. This specific category will be called “Thinking Out Loud” & I will post it on Sundays! basically this will integrate my thoughts for the week, current events (preferably around fitness/health), my opinions on certain things in the industry, it might talk on my experiences or tell a story, it might be discussing things outside of the scope of fitness/health, it could be about anything really that doesn’t already fit into my other categories (which I will name at the end of this post) so hopefully all of you will enjoy it greatly because I am looking forward to it myself. 

 

ALSO…For those of you who may not follow my soundcloud account, I have decided that I also want to add another category based off of my podcast & it will be “Tuesday Fitness/health advice & tips” so I will continue my podcast series but will be adding this to the blog as well now because I want everyone to benefit from this 🙂 Which this basically is going to be me giving you advice & tips and also be answering questions that maybe people have asked me or have for me now that could be helpful for others. 

 

ALSO, ALSO… My podcast is supposed to have interviews, current events, Q & A on Saturdays, but I have been slacking and yet to do that, so not only will that continue (as soon as I find ways to get that going) but WHEN and IF I have time, I will be adding guest post to my blog (which is nothing new) but haven’t done it in a  LONG time. Yikes! sorry.  but this will take place on Saturday’s or Sundays possibly – the way I will go about it, is I just have a list of over 100 DIFFERENT TOPICS I want to write about written down and some are meant for guest post and some are meant for me to write about – so basically if I come to you about writing something for me, it is because I feel like you could be a good person to discuss that particular topic BUT this does not mean I don’t allow people to write guest post otherwise, because I have had people come to me about wanting to guest post (which is fine) but I am just really picky because this blog is my baby! lol so don’t take offense if I don’t accept your topic or request to write a post on my blog, because I like to be choosy because I worked my ass off on this blog like everyone else on theirs. 

 

ALSO, ALSO, ALSO.. LOL.. I have been doing Review Wednesday’s on YouTube (so yes, I will be adding them to the blog regularly on Wed whenever I do them) 

 

So with this all being said and laid out, I am hoping going into this new year, my blog will continue to grow, and give everyone something to read about that they are interested in no matter what journey they are on as far as fitness/health goes. 

 

Blog Schedule:

 
  1. Monday: Motivation/Inspiration quotes & my workout for the day
  2. Tuesday: Exercise (how to do/I choose an exercise and discuss it), my workout for the day, YouTube exercise videos, & fitness/health tips & advice
  3. Wednesday: My reviews, injury prevention post & my workout for the day
  4. Thursday: Mental health awareness post & my workout for the day
  5. Friday: No blog post
  6. Saturday: Recipes & my workout for the day, possible guest post
  7. Sunday: “Thinking out loud” Sunday post, possible guest post

Podcast Schedule:

  1. Monday: Motivation/Inspiration
  2. Tuesday: Fitness/health advice & Tips
  3. Wednesday: LGBT+ Topics and discussion
  4. Thursday: Recipes (a lot of times I will share this recipe on Saturday’s blog post for recipes so don’t be shocked if they turn out to be the same thing at times because not everyone follows my blog or podcast.. so I want everyone to hear and see the same things)
  5. Friday: no podcast
  6. Saturday: Interviews, Q & A, current events, misc 
  7. Sunday: no podcast

If anyone has any questions about these two schedules, let me know! As far as YOUTUBE goes, my schedule has not been completely made yet, so when I have that organized, I will be sure to post that schedule as well. 

Keep in mind that I work two jobs and I have studies & with holidays coming up and growing my brand, I will be busy and I might miss days of the week or have to post certain topics on other days because I am hella busy like everyone else in the world, don’t get mad at me, I am only human and I will do my best to continue making fun content that engages all of you! I love all my bloggers and readers and appreciate all of you for being my #1’s 🙂

My Social media (Yes, you can follow me)

YES, I do use them all (some more than others) so feel free to add me! otherwise, everyone have a wonderful Sunday!

 

Fitness WonderWoman,

 

Shay-lon xo

P.S don’t forget my second blog ... https://gaylesbianme.wordpress.com/

Peanut Butter Banana Protein Overnight Oats Recipe

A popular recipe that has many people’s attention is the overnight oats, I found a fun recipe on Pinterest that I think many of you will like – it comes packed some protein so definitely awesome for some of my athletes out there. I, have not had the chance to make my own overnight oats, but I keep so many recipes of them because I hope to at some point be able to create my own because they look so good! Yumm 🙂 I have had many of my friends who swear by overnight oats and say they make for a great breakfast or post workout snack as well, so definitely a plus-plus there. If you love peanut butter and banana, then you will be excited to try this recipe. 

 

Ingredients needed:

 
  • 1/2 cup of rolled oats (regular or gluten-free)
  • 1/2 of a small to medium size banana (sliced)
  • 2/3 cup of unsweetened almond milk or your milk of your choice
  • 1/2 Tablespoon of chia seeds
  • 1/2 Tablespoon of protein powder
  • 1/2- 1 Tablespoon of peanut butter
  • 1/2 tsp of pure vanilla extract
  • 2-3 tsp of pure maple syrup
  • dash of sea salt

Directions:

  1. Combine all your ingredients into a small jar (such as a mason jar) 
  2. Stir well
  3. Cover and refrigerate overnight or at the bare minimum of 4 hours
  4. You can eat this chilled or warmed up and if you choose, garnish with peanut butter or more bananas. 

If you are looking for mason jars at a decent price, check out this link: 

Definitely will come handy for when you want to stock up for meal planning, this link comes with 12 🙂

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