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! 

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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 🙂

“We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.”

Buffalo Chicken Potato Skins (Recipe)

Yesterday, I was able to find a new recipe, if you are a fan of meat and potatoes then this recipe might be up your alley. I have always wanted to make potato skins with something inside them and so while searching the Pinterest App, I found this recipe — it looks so delicious. For those of you who have made this recipe before, let me know in the comment section!

 

Ingredients:

 
  • 4 russet potatoes
  • 1, 12 oz can of white chicken breast
  • 1 chives (optional)
  • 1/2 cup of hot sauce
  • 1/2 cup of ranch dressing
  • 2 tbsp of olive oil
  • 1/2 cup of sharp cheddar cheese
  • 6 oz of cream cheese

Instructions:

  1. Preheat oven to 400 degrees
  2. Wash and dry the potatoes, then pierce them with a fork all over
  3. bake the potatoes on a rack for 60-70 minutes, until fork slides in easily
  4. Remove from over, allow to cool for 10 minutes
  5. Cut the potatoes in half, then scoop out the flesh of the potatoes down to 1/4 of an inch away from the skin
  6. Brush the inside and skins of the potatoes with olive oil. Place skins cut side down on the baking sheet, bake for 10 minutes, remove them from the over, flip them over (skin side down), then bake for another 5 minutes. Remove from the oven and decrease the temp to 375
  7. Mix the cream cheese, ranch dressing, hot sauce, and sharp cheddar together in a bowl. Fold in the chicken breast & set aside
  8. Fill each potato skin with the buffalo chicken mixture, then top with some extra cheese
  9. Bake the potato skins for another 25 minutes, remove from oven and enjoy!

This recipe will make about 8 servings. 

 

Fitness WonderWoman, 

Shay-lon xo

Baked Butter Garlic Shrimp (recipe)

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/recipe-2-baked-butter-garlic

Ingredients:

 
  • 1 lb of raw shrimp, peeled & cleaned
  • 5 tbsp of softened butter
  • 3-4 large cloves of garlic, crushed
  • salt and pepper
  • fresh or dried parsley to use as a garnish
  • lemon wedges (optional)

Direction:

  1. Preheat oven to 425 degrees
  2. Spread butter evenly on the bottom of the baking dish
  3. sprinkle crushed garlic over the butter
  4. add the shrimp 
  5. bake for 7 minutes, then stir/turn shrimp, then bake for another 7-10 minutes
  6. squeeze a lemon wedge if desired and garnish with parsley

This dish would probably go great as part of a pasta dish, or as a side to a steak, even possibly adding it to a salad might be okay. 

How many of you are shrimp fans? let me know in the comment section!

 

Fitness WonderWoman,

Shay-lon xo

Roasted Maple Cinnamon Sweet Potatoes (Recipe)

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/thursday-recipe-roasted-maple

Last Saturday I missed the opportunity to share a recipe with all of you, but was able to do one on my podcast last Thursday. This particular recipe, is for anyone who enjoys sweet potatoes, personally, I do not, so I most likely will not give this a try, but my family loves it so I know they make something with similar ingredients during the holiday months. Hopefully this quick recipe will be one you share with the folks. 

 

Ingredients:

 
  • 2 sweet potatoes
  • maple syrup (preferably pure) 2 tbsp
  • cinnamon 1/4 tsp
  • nutmeg 1/4 tsp
  • pepper 1/4 tsp
  • salt 1/2 tsp
  • olive oil 1 1/2 tbsp

Directions:

  1. Heat oven to 425 degrees. Prepare a cookie sheet with parchment paper or tin foil and spray it. (or without use of parchment paper and spray it with cooking spray)
  2. Cut the sweet potatoes in cubed shaped, and place them inside a mixing bowl. Add the olive oil and maple syrup on top of them, then sprinkle the spices, mix together until the sweet potatoes are well covered
  3. Dump onto the cookie sheet and bake them for 15-20 minutes (should be tender and slightly crispy) and you will want to stir the sweet potatoes half way through cooking time.

Enjoy!

 

A Little Lemon Can Go a Long Way

Let’s Talk Lemons.

My mom has been talking me into drinking my water with added lemon juice or a fresh lemon – but it hasn’t worked out well because I don’t particularly love the taste of lemon water. It isn’t that i don’t like lemons, but for some reason my taste buds don’t like lemon in my water  (but if forced to, I would drink it). Who else feels this same way? 

I suppose it doesn’t matter what I like, because it doesn’t make it any less beneficial, as a matter of fact, a little lemon can go a long way in your drinking water. 

 
 
  • Boost the immune system
  • good source of potassium (which helps with depression and anxiety for some)
  • Aids in digestion
  • said to help the skin as well (blemish free)
  • helps with weight loss – aids your metabolism
  • Reduces inflammation
  • Used as a detox method
  • regulate blood sugar
  • Relieves heartburn 
  • Studies have said that it can relieve kidney stones
  • liver cleanser

Tell me, do you add lemon water to your daily nutrition? 

 

Your Fitness Blogger,

Shay-lon xxoo

Brown Rice Vs White Rice (Food/Nutrition)

brown rice

I have a feeling.. This is going to be a heated discussion! No, but seriously, I think this will be a great discussion for all of you to engage in. 

For beginners, let me start by saying that I prefer white rice over brown rice and I eat more white than I do brown rice. Weird? probably considering people tell me all the time why I shouldn’t eat white rice and instead should consume brown rice- but I am rebel without a cause and choose to go about my everyday eating white rice. Does this mean , I am bias? no, I just like one more than the other but I will eat either of them to be honest depending on the dish. I don’t want anyone getting any bright ideas and think that I will try to pull you over to the dark side; but I just might do it! LOL muahahahahah (evil laugh) 

 
 
  1. Do you prefer white rice or brown rice? – or is there another kind of rice you prefer more than the two options
  2. name a recipe you enjoy eating/cooking that either has white rice or brown rice (or you may share the URL to your blog page with it)
  3. If you don’t eat rice, what kind of things do you eat in place of it? 

Brown Rice: (Keep in mind that each brand has their own nutritional value for brown rice)

  • Rich in selenium (known to reduce the risk of common diseases)
  • High in magnesium
  • healthy fats
  • Helps with bowel regularity – because of the amount of fiber
  • considered “whole grain” – hasn’t lost its wholeness through the refinement process
  • High in anti-oxidants
  • Excellent food choice for those with diabetes – helps stabilize blood sugar levels
  • High in manganese 
  • Fills your stomach faster

White Rice:(Keep in mind that each brand has their own nutritional value for white rice)

  • Truth of the matter is, white rice is fine in moderation. While it might not have as many health benefits as brown rice, it doesn’t mean it is all bad for you. White rice is considered easier to digest because it doesn’t contain as high of phytic acid as brown rice. 
  • White rice still has some decent amount of potassium
  • no cholesterol
  • typically higher calories 
  • high in the glycemic index (not a good thing)

So perhaps I lost the battle to bring you over to the dark side and perhaps I need to watch my moderation (which I do) and make sure to eat more brown than white when necessary BUT this doesn’t mean I can’t enjoy some white rice.. I still can and so can you. If you have anything you would like to add to this, feel free. Keep in mind some of the better kinds of rice are the sprouted rice because you get more of the actual minerals that you miss out on when they are sprouted. Thanks for reading, feel free to leave a comment, like, share, and follow.

 

Your Fitness Blogger,

 

Shay-lon xxoo

Energy Drinks|Are They Bad For You?

Hey bloggers,

This post will be quite simple and to the point. I am not a doctor or nutritionist, so to tell you how many energy drinks to consume would be wrong and to tell make those of you who drink them quit would also be wrong. This post is simply to give you some information that maybe you know or didn’t know about consuming energy drinks , mostly cons of course because there are not a lot of pros when it comes to energy drinks and fitness/health. 

 

How many of you consume an energy drink daily? what kinds do you like? why do you consume them? do you prefer them over drinking a can of pop? Do any of you consume them before your workout? – let me know in the comment section! 

 

Some of us like our coffee, some of us love our pop and some of us will smash an energy drink more than 2 twice in a day, we all have our go to beverages, many of them for keeping us awake and giving us some kind of “needed energy” to make it through our day. Nonetheless, is it working out for us okay? I don’t particularly drink energy drinks (never have been one to rely on beverages for energy or to stay awake) so I am not sure if they actually work , or if it is an individual basis, BUT I do know some things people should keep in mind when consuming these beverages. 

 
 
  • Caffeine and other stimulants that are added to energy drinks can boost heart rate and blood pressure  – this could lead to death if consuming too many. 
  • Some companies have added alcohol in their energy drinks, studies have shown that it can lead to possibly dependence on alcohol (especially younger people who consume more energy drinks throughout the day)
  • The drinks can disrupt the balance of salts in our bodies, which can lead to ‘arrhythmia’
  • Some studies have said that consuming energy drinks can lead to more drug use of pain killers (stimulants) – this something they are doing more research on. 
  • Excessive levels of caffeine can impair cognition. 
  • Niacin is a main ingredient in many energy drinks & is known to cause dizziness and rapid heart rate.
  • Can be addicting – like many other things in life (which is not good for the health overall)
  • Drinking too many energy drinks can cause insomnia – making it difficult to fall asleep.
  • Some people can jitters & anxiety from drinking energy drinks

So these are a list of things you may want to keep in mind when choosing to drink an energy drink and how many you decide to consume. There are tons of studies that have been going on in order to determine other ways energy drinks effect the body and mind. It would be a good idea to do some extra research on your own time as well and open your mind to other alternatives so that you don’t consume too many in a day. Thank you for reading, please share, like, comment and follow my blog!

 

Your Fitness Blogger,

Shay-lon xxo

 

Have A Cup Of Tea Instead..

Hello Bloggers,

 

I hope you enjoy tea, because if so, I am going to share with you the different kind of teas that have various benefits to our health – some of which you may not have heard of or did not know could do some wonderful things to our systems.

Green Tea:

The first tea that comes to mind when someone mentions the word “healthy”, want to know why?

 
  • Antioxidants are said to interfere with growth of certain types of cancers
  • Improves cholesterol, and prevents clogging of the arteries
  • Reduces risk of stroke
  • Reduces the risk of neurological disorders
  • Contains fluoride, which is said to prevent tooth decay

Black Tea:

  • Said to possibly reduce the risk of stroke
  • Helps body maintain normal blood pressure/increases blood flow in the capillaries
  • Expands the airways (making it easier for those with asthma)

White Tea:

  • More potent anticancer properties than processed teas
  • Helps lower blood pressure
  • Can thin the blood, improving artery function
  • Protects the circulatory system
  • Contains fluoride; keeps the teeth strong and healthy & kills teeth bacteria (that causes plaque, tooth decay)
  • Helps to strength the immune system & prevents bacterial infection

Oolong Tea:

  • Lowers cholesterol levels
  • Has been used as a weight loss supplement
  • People with diabetes: it can help keep blood sugar levels in line

Chaga Tea:

  • Possibly helps to boost and strength immune system
  • Possibly helps to prevent and lower the risk of some cancers
  • Has anti-inflammatory properties
  • Boost energy levels and supports increased stamina
  • Can help aid in digestion and prevent stomach diseases

Pu-erh Tea:

  • Helps to lower cholesterol levels/boost blood flow/improve circulation
  • Aids in digestion of food
  • The antioxidants can help remove toxins from bloodstream 
  • Proven to show improved function of the spleen

Chamomile tea:

  • Antioxidants may help with complications from diabetes
  • known to stunt growth of cancer cells
  • Helps to stop gastrointestinal inflammation: prevents gas & reduces stomach cramps 
  • Has been used as treatment for irritable bowel syndrome
  • Can help people fall asleep

Hibiscus Tea:

  • Some studies have shown it to reduce blood pressure
  • Possibly helps in lowering cholesterol 

Rooibos Tea:

  • Has some cancer fighting properties
  • helps to lower cholesterol and high blood pressure
  • Aids in regeneration of liver tissue
  • Helps to relieve cramps and gastrointestinal distress

I have been drinking tons of this chamomile tea, for different reasons but mostly because it taste so good 😀 What kind of teas do you drink? any favorites, any that you don’t like? leave your answers in the comment section! 

 

Your Fitness Blogger,

Shay-lon xxoo