Meal Prep 11/9-11/13 – “Dirty” Brown Rice with Garlic Roasted Broccoli & Greek Salad with Grilled Chicken

Hello all, it’s week 2 of my meal prep and this week the my recipes are heavier on the carbs than usual. For the most part, I try to eat a low to moderate carb diet (25-100g a day) depending on my goals. Over the last few days though, my cravings for carb rich foods have intensified *heeeeyyyy Aunt Flow *shakes fist* and rather than try to ignore them (which can lead to binging), I indulge them then go right back to a low to moderate carb diet once satisfied.

For lunch this week I decided to make a dirty brown rice with garlic roasted broccoli and dinner will be a large Greek salad with warm, whole pita bread.

Dirty rice is typically made using white rice and chopped chicken giblets and/or ground beef or pork. 
Of course I wanted mine to be on the healthier side so I opted for brown rice (in terms of calories, white and brown rice don’t differ much, but nutritionally, brown rice wins as it is “whole” and hasn’t been refined and stripped of it’s fiber and vitamins) spicy, lean chicken sausage, a little chopped smoked turkey sausage, red, green, and yellow bell pepper, onion, celery, and garlic. 
I started on my brown rice first and the key here is to cook your rice in low sodium chicken broth, a little thyme, some cayenne, and a little Cajun seasoning for a flavorful base. Brown rice takes a bit longer than white rice to cook at about 45 minutes give or take a few depending on how hard or soft you like your rice. But while that’s going you can be doing other things like chopping up your fresh broccoli into bite sized pieces, adding a clove or two of chopped garlic, tossing with olive oil, and roasting in a 450 degree oven. While all of that was working I pan cooked my ground chicken, smoked turkey, and veggies in a little olive oil. When my rice was done, I threw it in with my meat and veggies, stirring until well combined.
When your broccoli’s done, you will end up with a filling, comforting, but healthy dish like this!

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“Dirty” brown rice with garlic roasted broccoli

For this recipe I only cooked a cup of brown rice and easily made out with over 6 half cup servings. I won’t go through all of that in a week, so I froze the extra portions for the future when I need something in a pinch!

Now onto dinner…
As I mentioned in my week 1 meal prep post, I love salads and try to have at least one salad a day, usually for dinner. I don’t do well with heavy meals late in the evening so meats and veggies or fun salads are usually what I have as my last meal. This week I decided to do a Greek salad with grilled chicken, cucumber, sun dried tomatoes, feta cheese, Kalamata olives, and an optional slice or two of warm, whole wheat pita bread. All I had to do was season and grill my chicken, chop up my veggies, throw a few slices of pita bread into a warm over, and lay it all out. When I sit down to eat I may throw some cranberries or pomegranate seeds on it for a hint of sweetness, but a drizzle of Greek dressing or a squeeze of fresh lemon juice over the top, and I am good to go!

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Greek salad with grilled chicken and warm pita bread

It’s super important to me that I am not slaving over the stove all day, it only took me about an hour and 45 minutes to whip all of this up so I was very pleased, go me! It is most important though that my meals are healthy and delicious, which I certainly accomplished this week and you can too! Your meals don’t have to be fancy, they just need to be clean, filling, and ready to go when you are!
If you have any questions about any of my meals, feel free to comment below or contact me on Instagram or Twitter @petitcitygems 🙂

Pole La Teaz and Why You Should Check Them Out ASAP!

Imagine for a moment –
You’re relaxed and sitting in the middle of a room on a plush yoga mat on polished, hardwood floors. The walls in front of you are dressed in floor to ceiling mirrors allowing you to see the full length of your body and the select few around you. Also surrounding you are a few strategically placed poles bolted into the floor and ceiling. The lights are dim and a candle is lit, its light scent wafting about. A gentle red haze falls over the room, and sultry R&B hums through the speakers… 

Don’t you feel relaxed already? 
Calgon, ain’t got nothing me! 
*ahem*
While cool downs will vary, that is what you can expect after taking a class at Pole La Teaz.

Pole La Teaz is an exotic dance studio that offers various classes and workshops throughout the day for women who desire a fun way to exercise, tone, and strengthen their bodies, or for those simply looking to add a few moves to their repertoire. I decided to try classes at Pole La Teaz as a way to incorporate some fun and variance into my exercise routine, however, immediately after my first class, it was crystal clear that Pole La Teaz was a gem and in a class all its own.

I always feel exhilarated after a workout thanks to those wonderful endorphins that are released after any physical activity, but after my first class at Pole La Teaz, I not only felt exhilarated but also like a goddess – a sexy, lean, mean goddess.  What makes Pole La Teaz special and unlike any fitness center I have ever been to in you come in simply expecting a workout, but you leave with so much more.

Women of all shapes, sizes, and levels of physical fitness come in to let their hair down and get their sweat on in intimate class sizes, allowing for one on one assistance if need be from the phenomenal instructors.  
The instructors at Pole La Teaz are artists and I mean that in every sense of the word, you kind of have to be to make something as mundane as working out, so darn fun and sexy! At Pole La Teaz it is not enough for you to lift your hands on the air, no ma’am! They will instruct you to trace your hands up the length of your body as you watch yourself in the mirror as you raise them in the air! It truly makes a world of difference and puts you in a different head-space, you feel like a BAMF! Powerful and empowered! 
The instructors also place a lot of emphasis on challenging yourself while keeping it fun, but also listening to your body. And at the end of each class, they will prompt you to give yourself a hug, blow yourself a kiss, and/or smack and grab your derriere for a job well done.

In the near future I plan on taking advantage of their pole series that will focus on solely teaching me the basics of pole dancing and become harder as I advance, but currently I’m only taking as many drop in exotic fitness classes as I can. 
While the classes have fun and naughty names like: Luscious Legs, Abs, and Assets, Naughty Flexology, and Jiggle It, they are not to be taken lightly! After each one, I felt worked in areas I was not even aware I could target! I leave sore and feeling sexy! Srexy? 

Nah.

Regardless of a woman’s motivation for taking classes at Pole La Teaz, it is safe to assume that we walk away with a little something unexpected after each and every class, a little more confidence in our bodies and an unspoken camaraderie with the woman around you. 
Open your mind and rid it of any preconceived notions you may have about exotic and pole dancing classes because there is nothing dirty or tasteless about it. Pole La Teaz helps affirm and reaffirm self love, and also with embracing your femininity and sexuality, in a controlled and safe environment, all while working on your fitness.

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Meal Prep 11/2-11/6 – Chicken “Miracle” Noodle Soup & Caramelized Steak and Onion Salad with Sweet Potatoes

On a day to day my plate is full to spilling over! Between working full-time, going to school full-time, working out, hanging out with my family and friends, as well as making time for city adventures, the last thing I want to do is waste an entire day in the kitchen prepping my meals for the week. As I wrote in my last post about my End of Year Resolutions, my goal is to lose 10-20lbs before 2016. So as I embark on this journey, it is essential that I plan meals that are QUICK but also filling and inexpensive. Let’s jump right in!

Last week I was really craving a hot bowl of soup to keep me warm in my freezing office and because I try to have a salad a day, I already knew what I’d be making this week!

Chicken “Miracle” Noodle Soup

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Chicken “Miracle” Noodle Soup is simply a chicken soup made with shirtaki noodles. Shirtaki noodles are Japanese noodles made from konjac yam and are very low in calories at only 15 per serving and carbs 4g per serving (may vary based on the brand you buy)! Shirtaki noodles are very bland on their own and will take the flavor of whatever sauce or broth you cook them in.
Along with the of shirtaki noodles, my Chicken “Miracle” Noodle Soup is chock full of garlic, chopped onion, chopped carrot, chopped spinach, and of course diced chicken breast. I made a huge pot which I will separate into 5-6 Tupperware bowls once it has cooled.

Caramelized Steak and Onion Salad with Sweet Potatoes

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My Caramelized Steak and Onion Salad With Sweet Potatoes is a very simply salad inspired by dinner I had while visiting a friend a few weeks ago. I pan cooked steak and onions until golden brown, chopped and roasted sweet potatoes that I tossed in coconut oil, cinnamon, and ginger, chopped up sun-dried tomatoes, and laid them over a bed of mixed spring greens and spinach! I’ll eat my salad with a squeeze of fresh lime over the top or a low calorie dressing, whichever I’m feeling like that day.

Two meals I put together in less than an hour and a half!
I’m sure you have noticed that I did not include breakfast in my meal planning. My meals will only consist of meals for lunch and dinner as I have a bit of flexibility in the morning as far as breakfast is concerned. I tend to be a creature of habit so my breakfast does not seem to change much, I either have boiled or scrambled eggs with turkey bacon or sausage or a yogurt parfait made with plain Greek yogurt, sliced strawberries, and silvered almond and/or coconut. On rare occasions I may switch it by and making a fruit and veggie plate or some type of smoothie, but I typically like a hot, protein packed breakfast that will keep me satisfied for a couple of hours. I also don’t do too much snacking and hate lugging around a bunch of food, but when I need something to hold me over in a pinch, I will grab an apple and some type of nut butter or pistachios.

The key to meal planning is well, planning! Decide what you want to eat for the following week and make your shopping list in advance and cook your meals up on a day when you’ve got a little time to spare. Your meals don’t have to be fancy and creative, they just need to be tasty, filling, and ready to go when you are!

If you need any tips or have any questions, drop me a line below or contact me on Instagram or Twitter @petitcitygems 🙂

End of Year Resolutions? Betterment of my body, health, and mind.

Living and creating a healthy lifestyle for myself is something that has become exceedingly important to me as I age. Growing up I developed an unhealthy relationship with food. Going on gluttonous binges then crash dieting caused my weight to fluctuate quite a bit and these unhealthy habits followed me into adulthood.
Over the last year and a half though, I examined and did an overhaul of my entire life because I knew I was not living up to my full potential. I was not pleased with my body and the way I felt so I changed my entire diet and began working out 6, sometimes 7 days a week and ended up shedding over 40lbs!
I learned to enjoy eating clean and exercise for not only changing my body, but also making me feel better physically and mentally. And at that time, not only was I dissatisfied with my physical self, I knew my spirit and soul could use some fine tuning as well. This is where I set out to grow more self aware and develop a better understanding and connection with my faith, spirituality, and religious beliefs. While I am still a work in progress in both areas, I am no longer the woman I was 18 months ago. I’m sexier, happier, and my spirit is in a much better place, BUT I think I could use some improvements…
At the top of the year I didn’t make any new years resolutions because I believe change can and should happen the moment you become aware you are in need of it, but here we are with a little over 2 months left in 2015, and I have two end of year resolutions I’d like to meet or improve tremendously as we bring in 2016:
  • Lose 10-20lbs.
    I’m happy with my body now but I know it could be better and I feel a loss of 10-20lbs will put me right where I desire to be. To ensure this I will be cleaning my diet back up, significantly reducing the amount of carbs and sugar I’ve been eating as of late, planning my meals for the week, and working out 5-6 days a week.
  • Improve my flexibility.
    I was really good about stretching and doing yoga at first but found myself doing it less and less at some point. Flexibility is an important aspect of health that we tend to overlook but it reduces risk of injury during workouts and I mean, I can think of a few other places that being flexible will be beneficial, lol. 😉 To ensure this goal is met I plan on taking up yoga again as well as classes to increase flexibility at Pole La Teaz, an exotic dance studio here in Atlanta.
  • Improve my patience.
    I am extremely impatient, I cannot remember a time when I was not. Maybe it was fine when I was younger, but as an adult, it is not something I am proud to admit. Improving my patience is a goal that is going to be more lifelong rather than accomplished in 2 months, but it is something I would like to make a conscious effort to improve, starting today! I’m not exactly sure how I will go about doing this outside of relaxing when my patience is being tested, so any tips or exercises you’ve got to aid me with this will be greatly appreciated!
  • Develop a following for my blog.
    I know this will come with time and consistency. I’m extremely excited to share my posts, get some feedback, and meet other bloggers (especially in the Atlanta area!)

With working and going to school full-time, spending time with my family, trying to maintain a social life, and exploring the city, my plate is full to spilling over. But I am a woman capable of so much and I do not like to lose! And what’s better than competing with yourself and becoming an even greater you? So here it goes! I’ll track my progress here once a week and on my Instagram page throughout the week to keep you all updated!

Me as of last Saturday

Me as of last Saturday

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Me, Feb. 2013