Welcome new followers. I wanted to introduce myself, so here are seven things you never knew about me:
On Monday morning I took nice 3 miles jogging in the van Corlandt Park. Along the way I met the tortoise and hare. I have learned slow and steady wins the race. My message is if you are not where you want to be in life keep moving forward because you will reach in time, just don’t stop and don’t give up.
- I am 31 years old
- I am a full time, night shift – Registered Nurse
- My favorite foods are Italian and Jamaican
- My favorite unhealthy foods are chocolate and pizza, I love me some chocolate and pizza for sure.
- I have a blog site, and the address is https://loseweightnotfaithblog.com/. I hope my blog helps you make your health a priority.
- I like to workout at home as well as outside.
- I do not count calories. I just eat in moderation
On January, I celebrated my first anniversary for weight loss. My highest weight was l55.6 pounds in September of 2017. Since then, I have lost over 30 pounds. The thing which contributed to my downfall was eating out all of the time, instead of having home cooked meals. I began to treat myself to excess sugar, excess sodium, bad carbohydrates and an over indulgence of processed foods. I began telling myself that because I had lost so much weight, it was ok to eat lasagna, chocolate and basically any foods I was craving. A short time later, around December, I became sick with a bad cold and allergies, which left me out of work for a couple of weeks.
While I was sick, I didn’t get too much time to exercise. I did rest however, which led to the indulgence of many comfort foods. I remember telling my co worker about the ten pounds I had gained while I was sick. She had her own struggle to lose weight also because her diet was terrible. We are all just human. Life happens. The things which contributed to my weight gain, were an indulgence of comfort foods and not working out. I found myself feeling bad about the weigt I had gained over the holidays but today I decided to forgive myself and move on. I was talking to my coworker that I was struggling to get back on track on my diet and I have gained 10 pounds. Also, she was struggling in her diet to lose weight because her diet was terrible. I am just human, life happens, I eat too much comfort food, and I was not working out as much. I was feeling bad about my holiday weight gain, but today I choose to forgive myself for all the mistakes I have made and move on.
In 2017, my resolution was to lose weight. When I started my weight loss journey, it was hard because there were so many different weight loss plans to choose from. There was the Low Carb, Keto Diet and the Intermittent Fasting Diet, just to name a few. I decided to go with a basic diet, consisting of eating whole foods, vegetables, low carbohydrates, high protein and fiber. My advice for anyone starting their weight loss journey, is to find a diet plan you can commit to for your journey. Also, if you fail your diet, please do not give up. Continue.
From my personal experience, I failed my diet countless times. Some days my meals and workouts were on point. Other days I would struggle to get the workout in and my food was not on point. I have since learned to move on because if yesterday I failed my diet, today is a new day and to start again. I have learned to forgive myself, move on and to make better choices. I would write small goals for the week, such as completing 10,000 steps per day, working out 30 minutes a day, 4 to 5 days per week. I would drink half my body weight in water daily. I would plan my workouts and meals for the week. My tip for you today, is to make a list of your short and long term goals and work toward achieving them.
The next piece of advice I have is to have patience with yourself. I remember in the beginning of my journey, the weight would come off so slowly, that it frustrated me to the point where I wanted to quit. I was doing everything right but it was still frustrating. I want to give up but I continued to do my workouts and follow my tips and the weight started coming off like butter.
My final piece of advice for you is this: Weight loss is not competition. If you see a friend or other people on social media losing weight faster than you, please don’t focus on them but on yourself. Their bodies are built differently than yours or they are taking special products to make it happen. Stop comparing yourself to other people and focus on yourself because weight loss is a marathon, not a sprint.
Life will knock us down. We must choose to get back up every time and fight harder and harder.
I wrote down tips that have helped me lose 30 pounds and I am following these fitness tips to help me get back in shape. I am proud of myself because I am making progress. I am glad for my weaknesses because they led me to my strength. Happy New Year guys, this is a New Year filled with new opportunities and new beginnings.
Favorite quote from Joel Osteen from his new book, Blessed in the Darkness
“You may not see it right now, but there’s a blessing in the darkness. When it all comes together, it’s going to work to your advantage. It may be Friday in your life, with no reason to call what you’re going through good but don’t worry, because Sunday is coming. God is still on the throne. If you’ll stay in faith, everything that was meant to stop you, God is going to use to push you forward. He’s bringing it all together right now. Good Friday is coming. Blessed Friday, vindicated Friday, healthy Friday, victorious Friday is headed your way!”
“Life will knock us down, but we can choose to get back up”.
It is very important to have a good support system when losing weight because you will have someone to cheer for you. We all need someone in our corner to tell us we can do it. Having a support system in place will help you when things become difficult and you’re tempted to quit. A support system will help encourage you to stay on your diet and will praise you when you complete your workout sessions. It will also help you find healthier food choices and will be there to support you when you struggle. A good support system at home is crucial, because when two people agree to go on a diet together, that will encourage each to cook healthier foods, shop for healthier foods and remove temptation foods. While on the other hand, if the other partner is not on the diet, here are my tips for you to lose weight with no support system. Meal prep for the week, shop for your foods but buy healthier foods. Also, look on Pinterest for healthy easy recipes ideas or find ways to turn your unhealthy dishes to healthier ones. Another important tip would be to plan out your workouts for the week, whether at home or at the gym so when it’s time to work out there will be no problem. For example, one of my friends was on diet but her husband was not. The husband would eat regular fast foods daily, while my friend stayed on her diet in front of him. After a month the husband wanted to eat the same foods as his wife because he saw her progress and he was motivated to keep healthier as well.
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t”. Air fryer video of my dinner. You can get the recipes on my blog, air fryer tilapia and sweet potatoes fries.!! I hope you like the videos!!
Ingredients for Tilapia
2 tilapia fillets
Half piece yellow onion or red onion
Sprinkle the complete seasoning sazon and Sa-Son Accent original
½ ripe tomatoes
Half scallion cut in piece
Fresh dry tithes as much as you want to
½ cup distilled vinegar to wash tilapia
Breadcrumbs for Tilapia
½ cup of Japanese style Panko Bread crumbs plain
¼ cup of flour
1 tablespoon grated parmesan cheese
¼ cup egg whites or two eggs
1 teaspoon complete seasoning sazon
1 can of olive oil spray
- Defrost the tilapia fillet
- Put distilled vinegar in a bowl with tilapia to soak with cold water for 1-2 minutes
- Rise the tilapia with cold water
- Add the onion, tomatoes and scallions in the bowl with the tilapia. Sprinkle the complete seasoning sazon and sprinkle of Sa-Son accent original directly on the tilapia and dry tithes. Turn over the tilapia Sprinkle more the complete seasoning sazon and Sa-Son Accent original. Use a spoon to mix up the up seasoning on the tilapia.
- Get three bowls , one for egg whites, flour and other bowel (combine bread crumbs, grated parmesan cheese and 1 teaspoon complete seasoning sazon)
- Dip the tilapia in the flour first then egg white and bread crumb. Make sure both side of the tilapia is cover with bread crumbs mixture.
- Repeat the steps until finished.
- Bake the tilapia at 425 degrees for 20 minutes.
- Air fryer, lightly spray with olive oil and set temperature to 400 degrees for 5 minutes. After 5 minutes, turn the fish over and lightly spray olive oil. Set temperature again to 5 minutes.
- Serve the tilapia with your favorite sauce, veggies and rice. ENJOY!!
P.S I have made tilapia with and without bread crumbs in the air fryer and either way, it’s delicious.
On May 4, 2018, I met my coworkers in New Jersey for a hiking trip. The hiking trail was at State Line Lookout in Palisades Interstate Park. The hiking trail started on a flat and dirty surface. We started at the top and worked our way down. We started hiking down the white trails and I was nervous because I was scared of heights, plus this was my first hiking experience. The fact that I was wearing regular sneakers, instead of hiking boots added to my uneasiness. While we were going down the path, it started raining, so we had to be extra cautious so as not to fall. The next trail was full of steep climbs and descents on uneven rock steps. This made me fear for my safety because there were big rocks that we had to climb in order to complete the white trail. The trails are spottily marked, with some places very well marked, and others not so much. There are helpful posts with landmark distances periodically spaced between each trail.
I remembered my coworkers saying that they loved the saying on my tank top. It said “find your balance.” At this moment however, I felt off balance because although I was in good shape, this hiking trail was very difficult. I found myself holding onto the rocks for dear life as we jumped on top of other slippery, wet rocks. This place is beautiful, very high up. A slightly challenging hike, with scenic views. Lots of tree shade coverage. Nicely marked trail, not too crowded and just enough nature to feel the escape.
But all of this was nothing compared to the waterfall we saw when we reached the bottom of the trail. This waterfall was breathtaking. It was beautiful and peaceful at this place. My coworkers all gathered together and took pictures. Although the hiking was difficult, it was filled with beautiful and scenic views. The night and day shift nurses worked together, helping each other over the high rocks. It was great teamwork, a bonding experience, plus a great full body workout. My fitbit recorded the hiking at 14,647 steps. I am very proud of my coworkers and myself, for completing this hiking trail and for them making their health a priority. I am happy I did not allow my feelings of fear to limit my potential. We started walking on the trail at 9A.M and stopped at about 12:30pm. The hike took 4 hours and totaled 5 miles.
Happy Nurses week guys!
After hiking !!
we did it !!! I did it !!
hey it’s Keisha #nationaldayofprayer
“God has a purpose for your pain, a reason for your struggles And a reward for your faithfulness. Don’t give up!!”. Thank you for supporting my blog. I appreciate it ❤️.
I stepped out of my comfort zone with this blog by trusting God to Direct my steps. I believe I am more than a Nurse and I am destiny for greatness.
½ cup Kodiak Cakes Power Cakes Protein Packed Buttermilk Flapjack and Waffle mix
1 Teaspoon of cinnamon
1 Teaspoon vanilla extract
½ cup of milk
1 egg beaten
½ teaspoon of nutmeg or sprinkle of fresh grated nutmeg
1 ripe yellow banana smash it or blender it
Sprinkle of salt
Sprinkle of sugar
Pam olive oil cooking spray
Puree for guava and strawberry
3 ripe guavas
3 big strawberries ripe
1 tablespoon honey
¼ cup of cold water
Blend with blender or ninja to puree mixture
In a large bowl add Kodiak Cakes Power Cakes Protein Packed Buttermilk, sprinkle of sugar, sprinkle of salt, cinnamon and nutmeg. Blend it all together. Make a hole in the center of the mixture add milk, and egg beat and vanilla extract. Mix the batter till its smooth then add ¼ cup or more puree of guava and strawberry mix make sure to mix well. Heat frying pan over medium heat, spray lightly with olive oil. Pour or scoop ¼ cup of the batter to the pan. When the edges are brown and small bubbles form in the center (pancake may take an extra 1- 2 minutes to cook because of the guava and strawberry. Flip it and cook the other side of the pancake. Use the leftover guava and strawberry puree as sauce and drizzle a little of pancake syrup over the guava and strawberry puree. It will taste delicious.
P.S try with guava and strawberry puree first then drizzle pancake syrup for a sweeter taste.
Puree for guava and strawberry
Enjoy !! pancakes of 21G protein
1An air fryer is similar to a convection oven, because it allows the hot air to circulate around the foods at a high rate of speed. Cooking the foods at that high speed produces a crisp layer outside and keeps the food moist inside.
The Crux Air Fryer
- Touch screen adjustment and digital temperature control for up 400 degrees.
- Prevents overheating due to built in alarm and automatic shut down.
- Uses little to no oil (Less calorie consumption)
- Preset menu for everything from fries to steak.
- Cooks foods quickly and evenly.
The foods that I cooked with my air fryer are tilapia, shrimp, chicken and salmon. I love to make veggies because my veggies come out crisp, crunchy and moist on the inside.
I am still testing out meats and I am looking forward to making desserts with my Crux Air Fryer too.
My Crux Air Fryer has a 2.5 l basket for frying. Crux offers others Air Fryers in several different sizes.
Ingredients for cooking veggies:
- Celery 2, cut in pieces
- Beets ½ cut in pieces
- Carrots ½ slices in pieces
- Yellow pepper ½ cut in pieces
- sprinkle the complete seasoning sazon
- Olive oil drizzle
- Air fryer
Put all of the vegetables in a bowl and sprinkle Sazon seasoning and drizzle olive oil over the veggies. Use a big spoon to mix up the veggies with seasoning and oil. If you have an air fryer, add veggies directly to the pan and set it to 400 degrees. Cook for about 15-20 minutes. Check on it occasionally and shake it a couple of times to cook evenly. Cook longer for a crunchy taste.
P.S You can use any vegetables you like. Enjoy.
Ingredients for the Air Fryer Chicken
- Chicken (you cut the serving of chicken to use)
- Half onion
- 1 cloves Garlic crushed
- Half tomatoes
- Half fresh chopped scallion
- Handful dry thyme sprigs (I normally buy fresh thyme, let it dry and then use it)
- Sprinkle the complete seasoning sazon and Sa-Son Accent original
- ½ fresh lime and ¼ cup distilled vinegar to rinse the chicken
- 1 can of Pam olive cooking spray
First decided how much chicken you are going to prepare and cut up the chicken. After the chicken is cut put in bowl where you add ¼ cup distilled vinegar and cold water. Let chicken stay in the vinegar water for 3 minutes then rinse the chicken with cold water. Add the tomatoes, scallion, and thyme to chicken. Then Sprinkle the complete seasoning sazon and Sa-Son Accent original to front of the chicken. Use a spoon makes sure chicken well seasoning. Turn chicken to the opposite side and Sprinkle more the complete seasoning sazon and Sa-Son Accent original. Make sure chicken is mixed well with seasoning, tomatoes, scallion and thymes.
Wash your hands, use a fork to add chicken to the air fryer. Spray the chicken with Pam olive oil. Set temperature at 400 degrees. Cook 15-30min. I normally add three pieces of chicken to the air fryer but it depends on the size of air fryer you have.
When the chicken has browned to your desired likeness, flip over to the other side.
You can tell your chicken is done by inserting a fork in the chicken and there is no more redness, or you can taste a piece right out of the air fryer. Careful, it will be hot! ENJOY!!
Enjoy Dinner !!!
The most common excuses I hear people make when it comes to not exercising are:
I am too tired.
I am cannot afford to workout.
I cannot awake up that early.
I cannot eat healthy.
I am too lazy.
I am too busy.
I am out of shape.
I cannot cook.
I cannot stop eating those particular foods that is causing my weight gain.
I am a mother.
I am too stressed out to workout.
Tomorrow I will work out.
I have no exercise equipment.
I travel a lot.
I don’t know how to start.
The weather sucks.
I am not motivated.
I have no time.
I am tired.
I am on my period.
I am too sick to workout.
I am cannot workout 3-4 days week.
I am too old to exercise.
My kids get in the way.
I am too fat.
I am having too much health problem such arthritis, back pain and asthma etc.
I am full time parent or full time student.
I am no time for myself.
I have no motivation.
I am not that disciplined.
I am cannot work out alone.
I am not motivated every day to work out and I have use some of the excuses mention above. I don’t allowed it limit my mind. As long as I continue to try to work out I know I am winning. Also, I don’t depend on motivation to help me to work out because it will eventually wear off. Motivation is what helps me start my weight loss journey but my habits will help me in the tough times. With my habit I form disciple and consistency to keep you going. I love what Bruce Lee said “If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
Please look at the excuses I mention above and be honest with yourself, what is your excuse and or you going to let it define who are. We can create new habits by trying to eat healthy by making small changes such as cut down junk food and cut down soda drinks. Also, try exercising by walking on treadmill for 30min, workout 20-30 daily but increase it gradual. If you fail at eating healthy or exercising and you are not losing weight, please try again because I believe you can do it. If you fail eight times, get back up the nine times because when each defeats we learn a lessons.
I remember when I was younger I read book called The Little Engine That Could. This book is about a train that breaks down. If has to deliver toys to boys and girls on the other side of the mountain. A little blue engine happens to come by and decides to try and help the big red engine over the mountain by pulling it over. It doesn’t believe it can pull it initially but with determination it overcomes its obstacles as it slowly pulls the toys and animals to the other side.
By making all those excuses we are limiting our self. We are telling ourselves that we cannot do it and eventually it becomes our way of life to limit our mind. If you want to breakaway free from your excuses, you have to step in the unknown. We don’t know our limits until we push you past them. If you can believe it, you achieve it. We need to do what The Little Engine That Could do which is stand up and face our fear by trying. If we can believe its truth there is nothing that we cannot do.
“I know for sure: your journey begins with a choice to get up, step out, and live fully.” The reason why I am smiling so big is because this outfit I am wearing I had it for years and I did not wear because of my weight gain. I am happy to see the pounds melting away again. I am happy to be where I am in my life because I am strong, I am child of God, I am a conqueror, I have confidence in myself and I feel pretty. Please check out my new blog post on what is holding you back. I hope it will motivate you to do the work in any areas of life you are struggling in. follow me on Instagram keisha199 for my daily meals ideas and motivation post. God bless You!!!