“Always be a first rate version of yourself and not a second rate version of someone else.”
― Judy Garland
This is the first post on my new blog. I’m just getting this new blog going, so stay tuned for more. I’m excited to create a platform that showcases my journey to a new me. Subscribe below to get notified when I post new updates.
Preheat oven to 350 °F (approximately 167°C)
Line a sheet tray with parchment paper and set aside
In a mixing bowl beat one large egg. Add in the 2 cups of mild shredded cheese and the salt free seasoning. (You can choose to omit the seasoning or add in what you like. I recommend not adding salt because of the sodium amount in the cheese.) Next add in 2 teaspoons of baking powder. Mix the ingredients thoroughly.
Use a 1/3 measuring cup (you can also use an ice cream scoop) to evenly distribute the cheese mixture on to the parchment lined sheet tray. (You do not need to spray the parchment with baking spray. The oil from the cheese will be enough to keep the bunz from sticking.) Use the back of the measuring cup to slightly flatten the bunz. Sprinkle the sesame seeds on top (you can omit this step if you do not like sesame seeds or have allergy related issues).
Place the sheet pan in the preheated oven and set a timer for 10 minutes. After 10 minutes check the cheese bunz. If they are brown around the edge and on the bottom you can take them out of the oven. If they’re not browned enough for you leave them in for an additional 5 minutes. Once removed from the oven let them cool before storing them in an air sealed container. You can leave them on the sheet tray or transfer them to a wire rack.
(Korean Sushi Roll)
Yields: 2-4 rolls
Prep time: 45 minutes
Cook time: 30 minutes
All the ingredients listed can be found at an Oriental market. I found a few items at my local Walmart in the condiment aisle.
Start by taking the skirt steak and slicing it into thin strips. Place the steak strips in a bowl and add the soy sauce, mirin, stevia, and sesame oil (1 tsp). Mix thoroughly and set aside while you prepare the remaining ingredients.
If your pickled yellow radish already comes package in thick strips, just remove a couple of strips and julienne them. They should be the same size as the carrots. If it is sold whole just julienne the pickled yellow. I like buying whole radish because you can control how it’s sliced.
I decided to add cream cheese to my revamp. I like the taste and texture it adds. There is no right or wrong way when creating your own Kimbap/Gimbap. The cream cheese needs to remain cold so you can cut the brick into manageable strips. Once cut you can place the cream cheese back in the refrigerator or let it come to room temp.
Let’s make some rice! I use my Instant pot to make the brown rice. Take 2 cups of the brown rice and place it in the IP stainless steel insert. Rinse rice with cold water and place the stainless steel insert back in the IP. When cooking rice I recommend you follow the dd 1:1 ratio rice to water. So for 2 cups of brown rice you need 2 cups of water. Place the lid on the IP and close the valve. Turn on the IP then hit the rice function. 12 Minutes should pop up on the IP and switch to ON as the pressure builds.
While the rice is cooking mix salt, stevia, pepper, and sesame oil in a bowl. This will be used later to give the rice flavor.
Once the brown rice is finished let the pressure release naturally. Carefully remove the lid and fluff the brown rice with a fork. Pour in the bowl of ingredients from the step above. Mix the brown rice with a wooden rice spoon. Cover the rice with a damp towel or damp cheesecloth.
Take the juilenned carrots and sautee them in a pan with 1 tbsp of coconut oil. Do not cook them fully, you want the carrots to still have a bite to them. After sauteeing remove carrots from the pan and set aside.
Take the remaining coconut oil and place it in the saute pan. Add in the marinated skirt steak and cook until it has browned. Be careful the steak is thinly sliced and you don’t want it to over cook. Once finished remove from the pan and set aside.
Now its time to assemble the Kimbap/Gimbap. Lay down a bamboo mat. If you don’t have one that’s okay try to lay the nori on a clean cutting board. You will have to roll the Kimbap/Gimbap with your hands of you don’t have a bamboo mat.
I like to cover my bamboo mat with plastic wrap for easy clean up. Place the nori on the mat shiny side down. Add a layer of the brown rice and spread evenly. Be gentle, you don’t want to tear the nori. Next you line the skirt steak, pickled yellow radish, sauteed carrots, and cream cheese over the rice. Carefully roll the bamboo mat away from you. As you roll squeeze a bit so the ingredients stay in place. Once the nori is rolled take a tiny amount of sesame oil and brush it on the outside of the Kimbap/Gimbap. Sprinkle a small amount of sesame seeds after you have brushed the sesame oil on. Use a sharpened knife and carefully cut the Kimbap/Gimbap into think slices.
I like to eat Kimchee/Kimchi with the Kimbap/Gimbap to give it that authentic Korean feel. You can purchase Kimchee/Kimchi at your local Oriental market or local grocery stores. I recommend finding an Oriental market that makes their own Kimchee/Kimchi. It taste 1000 times better than store bought.
Meal Prep Recipes
DISCLAIMER: I am not a medical professional or nutritionist. My meal prep and grocery list is based on my nutritional needs. I have done countless hours of research to find what works for me. I am now sharing the tips and tools I have learned along the way. If you plan to attempt any form of diet please consult a medical professional.
https://www.instagram.com/healthydeyonna2020/
Ingredients
10 boneless skinless chicken breast
1/2 cup olive garden signature Italian dressing
avocado oil spray (1/3 seconds of spray)
10 oz fresh spinach
8 oz cream cheese
1/2 cup mild shred cheddar cheese
1 tbsp minced garlic
2 tbsp pesto (recipe below store bought is also fine)
salt and pepper to taste
I paired this chicken with homemade cauliflower mash, frozen cauliflower/broccoli rice, and frozen cauliflower/sweet potato rice. This recipe is normally one I would use to stuff inside the chicken breast.
Make sure you have a food processor with a steel blade. Place the pine nuts and garlic in and pulse for 15 seconds. Next add the basil leaves (no stems), salt and pepper to the food processor. While the food process is running on a low speed drizzle in the olive oil through the feed tube. Once the recommended amount of olive oil is blended in stop the food processor so you can add the Parmesan cheese. Puree the mixture for an additional minute. Make sure to taste your pesto. You want to check the balance of the flavors and adjust the salt/pepper if needed.
If you don’t plan on using the entire batch I suggest freezing the pesto. Take an ice cube tray and evenly distribute the pesto. Place a layer of plastic wrap over the ice tray then stick the tray in the freezer until the pesto is solid. Once the pesto solidifies pop the pesto out of the ice tray and place in an air tight container. Place a layer of plastic wrap over the pesto cubes before sealing the container. You can also portion the cubes out and use vacuum seal zip-loc bags to store them.
DISCLAIMER: I am not a medical professional or nutritionist. My meal prep and grocery list is based on my nutritional needs. I have done countless hours of research to find what works for me. I am now sharing the tips and tools I have learned along the way. If you plan to attempt any form of diet please consult a medical professional.
In my previous blog I discussed budgeting and planning out what you can afford to spend on groceries each week. Let‘s face facts to eat healthy in America means you’re going to spend a pretty penny. I’m here to show you how you can eat healthy and not spend all your coins.
Below is a detailed list of my routine for every grocery trip I make
Not so fast Sis
Don’t rush out the door just yet. You have your menu, your grocery list, and your coupons right? Here you are about to dash to the market you normally shop at. Let me stop you there. I have noticed how many shoppers don’t know about stores such as ALDI that offer groceries and non-grocery items at a lower cost than normal markets. You might find your grocery bill is inflated because you equate healthy eating to stores like Whole Foods.
Attention All Shoppers
Now that you know some of my go to tips and have some of the essentials I utilize you’re ready to shop.
You arrive at the market and walk through the door. You’re automatically set up to fail. Why you ask? Two words. Marketing Strategy. Markets will set up displays or signs to re-direct your attention and throw you off track. Fight the urge to toss those double stuff Oreo’s and Doritos in the cart Sis. How many times do you head to checkout and your total is twice what you wanted to spend? This is one of the reasons why.
Shop The Perimeter
This is one of the most useful tools I use. Try to avoid going down the aisles. You hit produce, meat, and dairy which are all on the perimeter of the market. If you do need to venture down an aisle for something, stick to what is on your list.
Don’t buy more than you need
Just because you see an item on sale for a REALLY great price does not mean you need ten of them. I learned that the hard way when I ended up with too much salad mix. Went straight to my daughters compost pile.
You Made It to the Finish Line
More like the checkout line
Be sure to scan your rewards card if the store offers one. Remember you may have uploaded coupons they offer online. Don’t forget any coupons you have clipped from the newspaper. I can’t tell you how many times I have forgot my little bag of savings only to remember after I checkout. Some stores will let you go to customer service and redeem the coupons and give you cash or a gift-card. Hit the have my own bags button if your in the self-checkout lane. Scan all the clearance items to make sure they ring up for the marked down price. You might have trouble and need an employee to manually enter the amount in. If you stuck to your list you should be able to stay on track with your grocery budget.
Grocery Bill
By utilizing everything I have mentioned I am able to feed my family of five for around $170.00 every 2 weeks. That’s right! 2 weeks worth of groceries that doesn’t take all my coins. This includes items that can be pricey like produce and meat. I shop sales, clearance sections, and at stores like ALDI where you can find really amazing items for a bargain.
Let me know how much you managed to save when you try my tips & tools. Comment below any grocery shopping tips or tools you use.
It’s January once again and here you are setting your weight-loss goals for the new year. That’s it, you have your mind made up and want to start eating healthier. You hop in the car and head straight to the market for all the healthy food items you see posted on social media. As you walk into the market you’re pumped because you know this is going to be a breeze. Social media makes it look so easy right? You suddenly find yourself getting discouraged as your muscle memory leads you to your favorite food items. “I can’t have that anymore. Nope, not an item I can have on my new diet.” Confusion sets in and you become overwhelmed with all the choices on the shelves.
I have been where you are and trust me I have given up more times than I can count. Here are some tools I have learned along the way.
Stop setting yourself up for failure
Sis you did not gain all those pounds over night. You ate healthy for one day and expect the number on the scale to decrease rapidly. Now your ready to throw in the towel and you haven’t even truly committed to change. Instead of sticking to your goal here you are again reverting back to your old eating habits. Hard work and discipline are your best friend.
Write down your goals-Having a visual representation of what you want to accomplish will keep you motivated and heading in the right direction.
Do your research-There are tons of diets, meal plans, and workout routines that all contradict each other. You don’t know what to believe. The first step would be to talk to a medical professional. They can run the necessary test to see where the starting line is with your health. From there they can refer you to a nutritionist that will assist in finding the right balance of nutrients your body needs. You can also get advice from a health coach.
Time management-Get yourself a planner and map out how your time is spent. We all have the same 24 hours in a day. It’s up to you to put in work and make the most of your day.
Budgeting-This is where most tend to struggle. Plan out what you can afford to spend on groceries and base meals around your budget. Sign up for store rewards cards so you can download coupons from their website. Look at the local market flyers and compare prices. Choose your recipes for the week and shop for those items only. Having your meals ready saves you time and money. Make sure you price match and shop sales.
How can I shop when I work all day? – Multiple companies now offer patrons the option to shop for groceries online. You also have the option to schedule a pick-up time. Your groceries can even be delivered which ultimately saves you time. You can even earn cash back through apps when you shop online.
SCAM ALERT- Avoid falling for the hype called diet or weight-loss pills or detox drinks. You search Instagram and see influencers or celebrities advertising products. Guess what sis? They’re getting paid to promote products to their followers. Even if they haven’t used the product themselves they will promote it, and try to sell it to people looking for a quick fix for weight-loss. The only ones benefiting from these schemes are the ones making money off you. Don’t fall for it and do your research.
These are just a few basic tools to help you succeed and accomplish your goals. We are half way through the month of January already. What’s holding you back from making changes in your life?
Comment below- What’s holding you back, and some of the tools you use when it comes to the new year new me mantra.
First and foremost I am a wife and mother. My husband and I have three wonderful children ages 14, 8, and 4. We have been married for going on 10 years this coming July. I currently have an associated degree in Culinary Arts and would like to work towards obtaining a bachelors degree. My one true love has always been cooking. Just ask any of my family members and they will tell you that I am always in the kitchen. There is just something about creating a dish and watching the expression on a persons face when they take that first bite. I dream of one day opening my own catering business or buy a food truck. Unfortunately both are not in my deck of playing cards called life right now. I am a military spouse and have put my career on the back burner to be the support system my family needs. Through the years I have lost sight of my goals. I will always have a passion for cooking and will one day have my dreams come true. For now I am focused on my health and getting my weight under control.
Why do I want to start a blog?
What topics do you think you’ll write about?
Who would you love to connect with via your blog?
Anyone interested in learning some of the helpful tools I have picked up over time. I am not a medical professional or nutritionist. The workout routines and dietary information posted on my blog are what works for me. Please consult a medical professional before attempting any workout routines. Please consult a nutritionist before going on a diet.
Why are you blogging publicly, rather than keeping a personal journal?
Personal journals are not it. If you want to share your personal secrets kudos to you. My blog is not going to focus on the personal aspects of my life as a mom or wife. Don’t mistake me not sharing personal information as me not being open and honest.
If you blog successfully throughout the next year, what would you hope to have accomplished?
I want to accomplish my goals of living a healthier lifestyle and getting out of the morbidly obese range. I want to be around for my husband and children for as long as I can. Being 295 pounds is only taking years off my life. Building my brand and a community where others in similar situations can turn to for advice.
Weightloss journey and lifestyle change 