Saturday, August 16, 2014

My Workouts


Here are links to some of my favorite home workouts.

Youtube Workout Playlist 1 http://www.youtube.com/playlist?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z

Youtube Workout Playlist 2 http://www.youtube.com/playlist?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5

Youtube Dance Workout Playlist http://www.youtube.com/playlist?list=PLIl1l0WfXkvk7xaxHV94r12IcZOw-B8U0

Latin Dance http://youtu.be/y9raJrc-X9k?list=PLIl1l0WfXkvk7xaxHV94r12IcZOw-B8U0

Lauren Fitz Dance Workouts https://www.youtube.com/channel/UCJYqB9IxpJsQl9mFmJd28JQ
Hip Hop https://www.youtube.com/watch?v=UYH4X5WtfnQ&list=TLw4HiYRNF8s6gemzr8MlTl-fNgOleq7KL


Turbo Jam
Cardio Party Mix 1 http://www.tudou.com/programs/view/Ml77gwFOWp0
Cardio Party Mix 2 http://www.tudou.com/programs/view/reEcn5yckOU/
Cardio Party Mix 3 http://www.4shared.com/video/f1gNvcdD/Cardio_Party_Mix_3aviff.html
20 Minute Workout http://www.4shared.com/video/XZKDYDqu/20_Minute_Workoutaviff.html
3T Totally Turbular http://www.4shared.com/video/G48u3-GL/3T__Totally_Tubular_Turbo_avif.html
Fat Blaster http://www.4shared.com/video/ReyM_ZI3/Fat_Blasteraviff.html
Lower Body Jam http://www.4shared.com/video/wLdqRnTs/Lower_Body_Jamaviff.html

Tiffany Rothe Youtube  https://www.youtube.com/channel/UCffWgsCSfy26LmaY-5HcxmQ
Booty Shaking Waist Workout http://youtu.be/r_J8btnIEKQ?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Get You Sexy Back Fat Burning Cardio http://youtu.be/lOZDN1UnZ9U?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Boxer Babe Workout http://youtu.be/i85WUbYQSbI?list=PL28E659DAA3CD775D
Burn Baby Burn Biceps http://youtu.be/-9zaIWVbOs4?list=PLCq8G6A586DcgSNELkr04RRnoVF5I8crx

Fitness Blender Youtube https://www.youtube.com/user/FitnessBlender 
HIIT Workout http://youtu.be/zpeN0xX1VVg?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Cardio HIIT http://youtu.be/BS7XkoGmhXQ?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Fat Burning Cardio http://youtu.be/fcN37TxBE_s?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Kickboxing and HIIT http://youtu.be/HRXyTHFL02U?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Quick Sweat Cardio http://youtu.be/bYO8V-6IFs0?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Tank Top Arms 1 http://youtu.be/oUychjqfO8I?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5
Tank Top Arms 2 http://youtu.be/go8rGQro3dY?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5
Toned, Lean Arms http://youtu.be/NDw5dxst_ls?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5
5 Minute Butt and Thigh http://youtu.be/afghBre8NlI?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5
Adios Love Handles http://youtu.be/_OCa-IN2EdA?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5
Squat Challenge 1 http://youtu.be/mGvzVjuY8SY?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5
Squat Challenge 2 http://youtu.be/3FNAoJpGbrI?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5

Jillian Michaels
30 Day Shred Level 1 http://youtu.be/1Pc-NizMgg8?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5
30 Day Shred Level 2 http://youtu.be/ZEz0VGxsiqc?list=PL6hQSphvAs0kJ3U6I9FMwn3vP9E5AZBa5
No More Trouble Zones http://youtu.be/VfkuK3mMowM
Banish Fat Boost Metabolism http://youtu.be/FTT4W8ygJ7w

Adrian Bryant Now Loss Youtube https://www.youtube.com/channel/UCBVhZfOJbmWsNUyExuTVS7Q
Ski-Step Workout http://youtu.be/qJlTmMXe3Mc?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Quick Weight Loss Workout http://youtu.be/k8AMC2HssMw?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Jumping Jack Weight Loss http://youtu.be/7w6M4bOXJ_s?list=PL5qWKDYV54nHu7QQzGD0PtXGYrdJg0P-s
Home Fat Loss Workout http://youtu.be/KVJd1Yhguqg?list=PL5qWKDYV54nHu7QQzGD0PtXGYrdJg0P-s


Jeanette Jenkins
Booty Boot Camp http://youtu.be/gITa5wSKhXo?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Fat Blasting 10 Minute Workout http://youtu.be/S-VH0aTOOik?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Bikini Bod http://youtu.be/qpZL-Iuij2s?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z

Tae Bo
Billy's Bootcamp Cardio Inferno http://youtu.be/-x640lbMucc?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Advanced Exercise To Lose Weight http://youtu.be/-dTApo0gkdY?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Lose Belly Fat http://youtu.be/WxFqq_TxndE

5  Minute Workouts with Tammy
Tone Body Lets Workout http://youtu.be/dxm-PtHHgto?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Tone Body Butt http://youtu.be/nazEcHd9k-w?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Tone Body Chest and Back http://youtu.be/5Dc4WNcJrss?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z
Tone Body Shoulders http://youtu.be/q5FY1231ElI?list=PLIl1l0WfXkvnHiAMCjZvOsjnEObDKxv_Z






Saturday, May 24, 2014

Something New!

Wow, it's been a little over a month since the Genghis Grill Health Kwest competition ended, and things are going well! Although, I was not crowned the winner, I'm extremely grateful that I had a chance to participate and win the commercial challenge! Y'all, God is amazing!! I'm excited that my brand new line of faith based fitness and inspirational apparel is now available for purchase at www.bydesignministry.com. My staple tee is the "God's temple" design. 



You know the story. I was the Christian who would quote numerous scriptures and encourage others, but I'd pray and ask God to lower my blood pressure and blood sugar without lowering my calorie intake (ouch). I finally took responsibility and got my life!! I've got 1 shot at this life here on earth. I want to live a great quality life by honoring God's temple (my body) with a healthy lifestyle. I want to be spiritually, mentally, emotionally, financially and physically healthy. Will you support me and By Design by purchasing our new apparel? Make your purchase at www.bydesignministry.com. Be blessed! 





Friday, April 11, 2014

Day 60 of Health Kwest






My plan tonight was to go out and order a large pepperoni, stuffed crust pizza to celebrate the end of the Genghis Grill Health Kwest Competition. When I hopped on the scale this morning and it told me I was 36 pounds lighter, I changed my mind!! 27 of those pounds were lost during the competition and the rest was done on my own! I feel so good! You're not only looking at weight loss, but you're looking at lowered blood pressure, lower cholesterol and lowered blood sugar. I was on blood pressure meds for 5 years. I researched and weened myself off. In August, 2012, my doctor told me that I was pretty much a type 2 diabetic, but it wasn't bad enough to where I needed medication. It was still reversible. I prayed, completely changed my diet and added in exercise. This journey isn't about being skinny, I really want to be healthy for the rest of my life!


The day I met my staff


I thank God for the experience I've had with the Genghis Grill Health Kwest competition. It has literally changed my life! The staff exceeded my expectations. Everyone was loving and really took the time out to be supportive during the competition. I'll forever be grateful! Plus, I won the commercial mini prize! Yay! Shout out to Ed, Ted, Ross, Kurtis with a K, Forrest, Cheyenne, Sydney, Alex, Claudia, Marta, Loren, Britton, Kelsey, Jennifer, Fernando, Serano, Angel and the rest of the staff!! I love you dearly!!

                                                    April Fools Day with the staff!!!

                                                   Ross, Kurtis and Cheyenne. My loves!!

                                                      Wow...I've changed a lot!! God is grand!


What's next?? Well, you have to stay tuned! Until then, I'll continue to eat healthy, workout, blog/vlog and keep up this healthy lifestyle. My goal is to be 100 pounds down by my 31st birthday! 64 more pounds to go!!!!

Thursday, April 3, 2014

TYKU Sake

Genghis Grill, along with Ty KU, gifted us with a bottle of their Citrus Liqueur.  Ty KU Sake is a healthy beverage that is low in calories  and low in sugar. It's an all natural drink that is filled with yuzu, mangosteen, goji berry, honey dew, green tea and TY KU Soju. Learn more about their wonderful products at www.trytyku.com.

There are many wonderful health benefits to drinking Sake. Alongside the low calories and low sugar, Sake aids in the prevention of several diseases. The amino acids help with brain function, memory and helps to prevent cancer. It also helps with maintaining good cholesterol and the flow of blood. Women are able to prevent osteoporosis with by drinking 3-6 glasses of Japanese Sake a week.  Hair growth and glowing skin have also been a result of drinking this rice wine regularly. Although, it's a lighter wine, it's best to drink moderately.

Be sure to check out www.trytyku.com for a complete list of their award winning healthy beverages. They've also got wonderful recipes with drinks under 100 calories! Thanks Genghis Grill!


Wednesday, March 26, 2014

My Little Black Dress

Coke is one of the amazing sponsors of the Genghis Grill Health Kwest competition. They support a campaign that encourages others to get healthy and get back into the size they once were, or choose a dream outfit they'd like to fit into. Learn more about their campaign here http://vimeo.com/13477724



I use to have a goal size that I wanted to be and maintain, but the more weight I lose, I've decided to let my body naturally go to where it needs to be. I care about being healthy more than anything.

One of my dear friends is getting married in August and I'm so honored to be a bridesmaid on her big day! Because of the weight loss journey, I have no clue what size I'll be in August. I purposely ordered a dress a few sizes too small just to be safe. I've got some work to do!!!!!! So here's my "Little Black Dress." Who knows, maybe the dress will be too big  by then! Stay tuned to my blog to see my progress!




Monday, March 24, 2014

Everything is changing...

Can I just tell y'all about my day?? I find it interesting that today's task is to write about emotional and physical changes. I woke up this morning and logged into YouTube to check the view count of my Genghis commercial. To my surprise, YouTube removed the video and said that I violated their terms. They re-uploaded the video and now my views were back at 0. What?? I wrote an original song and it's taken down because of violation? Something just wasn't right. So I immediately sent Jackie an email stating what happened. Keep in mind I had over 3000 views before I went to bed last night. I was able to log into my account's video manager and see the view count of the old video. I took a screen shot and sent that over as well. 



                                                      The screen shot of my original commercial

You know I'm upset right?!?! All that hard work writing the song, recording and editing the footage took some time. All throughout the day I'm checking YouTube to see if they answered my request and made the video public. No change. About noon I just gave in. I prayed and asked God to give me peace about the whole situation. He reminded me of how far I've come with my weight loss journey. I started the year off drastically changing my lifestyle and I've lost weight! What a blessing! Sometimes we get so focused on the little things that we can't control and forget about  all of the wonderful things that are going right in life. Conviction...

It's 3:05pm and I get an email out of the blue saying, "Congratulations, Stephanie, you won!" I'm shocked!! All of that worrying I did this morning about my video being removed, and I won?!? Wow, God is good!! The whole YouTube event was out of my hands and God took over! 




A few weeks ago I wrote on my Genghis calendar that I would win the commercial challenge! Faith!


How do I feel now? I feel at peace. I feel blessed! I feel like a winner, knowing that I'm doing the best I can. I'm eating healthy and working out on a regular basis. Is the weight coming off as fast I think it should? Nope, but it's definitely coming off!! I've got a long way to go and I'm loving this journey:-)

Thursday, March 20, 2014

Bring the Beat In


I'm a music lover. Gospel, old school, jazz, classical, r&b, you name it, I love it. I grew up in the church and was surrounded by a diverse background in music. My parents are musicians, my grandmother played the piano and I have a host of relatives who are incredible singers. I love music so much that I decided to study it in college!

Our Genghis Grill Healh Kwest task is to share our workout playlist. It was extremely difficult to pick my top 10 songs. Here's a list of my favorite songs to put on repeat while i'm out for a walk.


1. Walking by Mary Mary www.mary-mary.com
2. God's Got It by J. Moss www.pajam-music.com
3. He Turned It by Tye Tribbett www.tyetribbettworldwide.com
4. Quarter Master by Snarky Puppy www.snarkypuppy.com
5. You Can't Hide Love by Earth Wind and Fire www.earthwindandfire.com
6. Amazing by Ricky Dillard www.rickydillard.net
7. Window Seat by Erykah Badu www.erykah-badu.com
8. Love on Top by Beyonce www.beyonce.com
9. Green Light by John Legend www.johnlegend.com
10. Happy by Tasha Cobbs www.tashacobbs.com

My Genghis Grill Commercial


Check out my Genghis Grill commercial here https://www.youtube.com/watch?v=tsn4GBlzFok. I had a blast writing the song and making the video!

Friday, March 14, 2014

I Admire You Debra Peek-Haynes

I'm so excited about our task today for the Genghis Grill Health Kwest Competition! We were asked to interview someone that we admire. In my weight loss journey, I tend to gravitate toward people who have been down the road I'm traveling.  There's nothing like getting advice from people who know what it's like to overcome health challenges. I decided to reach out to Debra Peek-Haynes who is the First Lady at my church, Friendship West Baptist Church. I was a little hesitant at first, but after seeing her encourage so many people, I thought i'd give it a try! I first learned about her health journey when I took a healthy eating class at church. I was so inspired to try holistic living and have definitely changed how I think about health.


Debra Peek-Haynes is an author, entrepreneur and a sought after speaker of healthy eating and living. Her mission is to instruct, inspire, promote and to remind us that God provides resources for better mental and physical health.

SB: What made you decide to choose a healthy lifestyle?

DPH: When I was told by five physicians that I had a less than 5% chance of getting pregnant, I knew that God had an answer and I kept looking for it. Through a series of events, I found a holistic doctor that helped change my mind, my diet and put me on a path of healing. I maintained a macrobiotic diet during my process. Within a couple of months my body responded and within a year I became pregnant. My husband and I had a healthy baby girl. I lost all of the pregnancy weight within three weeks after delivery. Our daughter only had about two ear infections her entire infant and toddler years. What the mother consumes during pregnancy greatly impacts the infant. I did not eat dairy products but I ate lots of dark green vegetables, which contain high amounts of calcium and other nutrients. During my healing process, I had to read books on emotions and physical health. I became very knowledgeable about health issues.

SB: How important are mental and spiritual health? Do you believe they play a role in your physical health?

DPH: Many times we separate our emotional health and spiritual health from our physical being. We need a holistic approach to create a better lifestyle. 

SB: You've just released a book. What inspired you to write about healthy living?

DPH: The book is called, The Beginners Guide to Healthy Living. I wanted to share what I've learned in a practical approach that anyone can follow. 

SB: What advice would you give to someone just getting started on the journey to better health?

DPH: Get my book and change your thinking about your health. 

SB: My favorite recipe from your book is Deb's Veggie Chili. What's your favorite go to meal for someone who doesn't have a lot of time to prepare a healthy meal?

DPH: The veggie stir fry is simple and delicious. I had several men taste it at my cooking demonstration and theyall asked for more. Generally, if a man likes a dish the women will too. 

SB: How can we get in touch with you? Where can readers purchase your book?

DPH: It's available on Amazon.com. I can be reached via email at debra@debrapeek-haynes.com or facebook at Debra Peek Haynes' Healing Kitchen. 

Wow! What a beautiful testimony of how changing your thinking can lead to a change in your health. To learn more about Debra Peek-Haynes, find great tips and to purchase her book, visit her website www.debrapeek-haynes.com. Listen to Debra every Wednesday at 3:45pm on KHVN 970 am or online at www.khvnam.com. Find her on youtube here www.youtube.com/user/DebraPeekHaynes

Debra Peek-Haynes was also on The Broadcast. Check out her segment here!  http://www.youtube.com/watch?v=qzOlJhIi_a4&feature=youtu.be

Tuesday, March 11, 2014

Genghis Grill's Limited Time Only Ingredients




Genghis Grill offers various "limited time only" ingredients on their menu. This season, they're offering the pulled pork. Although I don't eat pork, there are wonderful combinations available to make it a heart healthy bowl. 


I'm always a fan of loading my bowl with veggies. Try cabbage as your base/starch and load with onions, peppers and an uncommon veggie like bok choy. You could even use tortillas as a carb and fill it with the pulled pork, pico, mango peppers and onions, jalapenos, mushrooms and carrots to give it more of a fiesta feel. There's also the signature bowl option, Sweet N Sour Pork. Season the pork with 1 tsp of salt and pepper. Add in the 3G Mix, pineapples, green onions and choose 1 oz of Sweet and Sour as your sauce. Try 1/2 cup of steamed white or brown rice as your starch. This bowl is 614 calories and has about 30g of protein. 

There are various health benefits to eating lean pork. Pork tenderloin and loin chop cuts have less fat than other cuts of pork. They also give you the flavor that you're looking for, but with less calories from fat. 
If you're looking for variety this season and want a break from your normal protein, try the pulled pork! you won't be disappointed!  

Wednesday, March 5, 2014

I love tea! Thanks Red Diamond!




I've always been a tea drinker. Peppermint, chai, black, chamomile, lemon, ginger, echinacea, green tea...you name it, I love it. When I saw that Red Diamond gifted us with a box of tea, I was excited! They sent over a box of their Gourmet Green Tea. I love the slogan on the front, "For Your Health" and on the back, "A "Gem" In The Cup." 


There are so many wonderful health benefits to drinking tea. Health experts have found that drinking green tea can help prevent cancer and heart disease, lower cholesterol, aid in weight loss and act as a healing agent to cold and flu symptoms. Red Diamond's Gourmet Green Tea is filled with over 200mg of antioxidants with each serving! Check out the other wonderful benefits of below.


Last nights cup of Red Diamond Green Tea


Black tea helps to protect the lungs. White tea is filled with anticancer properties. Because echinacea is an herb, it helps to heal colds, respiratory infections, flu and even gum disease. Chamomile tea has been used to heal cuts and wounds. It also helps to calm nerves and soothes stomach pain. Peppermint tea helps to clear the skin, gives sinus relief and aids in weight loss.

                                           Red Diamond Green Tea with breakfast this morning.

Drinking tea is a win-win situation. Lol! Be sure to check out Red Diamond's website. www.reddiamond.com, for more information about their healthy tea and ground coffee. Thanks Red Diamond!!




Sunday, March 2, 2014

Choose Brown Rice!

I use to love eating white rice when I was younger. We'd have it as a side with dinner quite often. I'd load it up with butter and sugar, and eat tons of it mixed with my vegetables. Lol! I had no idea how unhealthy that was until I got older. I was later introduced to brown rice and other healthy grains like oats and quinoa.  I love loading my Genghis bowl with vegetables and beans, and using brown rice as my my starch.
                           
Why do I choose brown rice over white rice? Well, white rice is stripped of its nutrients and eventually breaks down into sugar when it enters the body. This isn't good for insulin levels and can put you at risk for type 2 diabetes. Brown rice is actually a grain that is filled with nutrients like magnesium, copper, antioxidants and vitamin B. It has fiber and selenium that aids in the prevention of colon cancer. Eating brown rice is also great for weight loss, lowering cholesterol and cardiovascular health. These benefits are just too good to be true! All of this in brown rice? Yep, i'm hooked. Cheers to more servings of healthy brown rice! 



Saturday, March 1, 2014

The Stress Ball





It's Tuesday and my alarm goes off at 5:25 am. I pray, read my devotion and get up for a quick 20 minute morning workout.  I hop in the shower, get dressed and run to put my oatmeal on the stove. I prepare lunch in the morning because I totally forgot to do it the night before. It's 6:20 and my drive to work is about 35 minutes. I have to be there at 7. I run to the car and quickly realize that it's trash day. I run back in the house, gather all of the trash and set it outside to be picked up. It's now 6:27. I make it to work at 7:02 after praying and blasting my praise music to help me make it through the morning. I made it...safe and sound. I get off work around 4, choir rehearsal is at 6:30, praise team practice is right after and the drive from my house to church is about 45 minutes to an hour in Dallas traffic. Between 4-5:30, I have to get to Genghis, make sure I remember to do my task and eat my healthy bowl. I get home at about 5:30, change and get ready for choir rehearsal and praise team practice only to realize that there's an accident on the tollway. I'm paying toll to sit in Dallas traffic?? I pray everybody involved is ok!! I make it to rehearsal and am totally at peace. Music ministry is my passion and rehearsal always lifts my spirits. I make it home around 9, try to prepare my lunch, head to bed to do it all again the next day. On the other evenings that I don't have activities, I'm able to fit in a great workout.

Does my schedule seem a little stressful? Yea...sometimes it is, but when I think about the journey to a healthy lifestyle, it's all worth it. I've learned through this competition that you will make time for what you really want to do. I'm not changing my eating habits and working out only during the 60 day Health Kwest Challenge. This is a lifetime commitment. Making the time to workout, eating at Genghis and finishing my tasks is teaching me time management. It's hard sometimes, but if I don't change now, I never will.

I believe in God and I have a spiritual life. Stress starts in the mind. When my mind starts to go left, I pray and change my focus. Keeping my focus on the bigger picture is extremely helpful. I'm not changing my life just for me. I've got to think about my future children and the rest of my seed. Many of my family members suffer from diabetes, high blood pressure, high cholesterol and other illnesses. I want to prevent those diseases from entering my life the best way I can.

When I don't feel like getting up to workout, I remember my weight loss goals. When I don't feel like cooking a healthy meal and drive past dozens of unhealthy restaurants, I remember that I only get 1 chance to have a healthy body on earth. When I don't feel like driving to Genghis after singing at two church services on Sunday, I remember that I have do things even when I don't feel like it so that I can get results i've never had. When I don't feel like working on tasks, I quickly remember that I was just on Facebook, Instagram, YouTube, Twitter and Pinterest. I have plenty of time to work on tasks! Lol! It's all in my priorities. When I think about the other contestants who are going through the same things I am, I remember that we're a team going for the biggest prize that will last a lifetime...good health.

Stress comes and stress goes. Such is life. Preparation and time management are huge keys to avoiding stress. Some things we can't control, but when we can, we have have to be responsible.

Here are a few scriptures and quotes that help me.

"Cast your cares on the Lord and He will sustain you, he will never let the righteous fall." Psalm 55:22

"Trust in the Lord with all your heart and lean not to your own understanding. In all thy ways acknowledge Him and He will direct your path." Proverbs 3:5-6

"Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your heart be troubled, neither let them be afraid." John 14:27

"I can do all things through Christ who gives me strength." Philippians 4:13

"It always seems impossible until it's done." Nelson Mandela 

"We must use time wisely and forever realize that the time is always ripe to do right." Nelson Mandela

"Success is not final, failure is not fatal, it is the courage to continue that counts." Winston Churchill

"We don't see things as they are, we see things as we are." Anais Nin

Wednesday, February 26, 2014

One Hope Wine and Heart Health. Thanks Genghis Grill Health Kwest!


Red wine is good for your heart?? Seriously? I've heard that a little wine here and there is beneficial, but I didn't know that it contributes to heart health. One Hope Wine, along with Genghis Grill, gifted us with a bottle of their wine. Besides the beautiful package, the flavor is quite delightful! I'm a moderate wine drinker, but One Hope Wine is definitely on my list of favs! They're not only on my list for the taste, but for what they stand for. One Hope has given over $1,000,000 to their non-profit partners. From disease research and prevention, to ending childhood hunger, One Hope loves to give back. I love that!

Red wine is not only beneficial to heart health, but a few glasses a week can benefit overall health. There are certain nutrients found in grapes that aid in the prevention of cardiovascular, coronary heart disease and prevent blood clotting. It's also noted that red wine helps with the health of blood vessels. Amazing!  It's suggested that wine can be consumed moderately or that men have 1-2 servings a day and women have 1 serving a day. It doesn't stop there! Drinking red wine is great for anti-aging, prevention of type 2 diabetes, cancer and Alzheimer's disease.

If you're looking for a wonderful, reliable wine that gives back and is beneficial to your health, visit One Hope Wine at www.onehopewine.com. They also sell coffee and tea (www.onehopecoffee.com)  and will let you host a wine party (www.hopeathome.com)!  It gets better! If you serve their wine at your wedding or wedding event, they'll give 50% back to a cause (onehopeweddings.com)! Ok, last thing, they have recipes for yummy wedding cocktails (http://onehopeweddings.com/cocktails)! Gosh, I love One Hope Wine!! I'll definitely continue to support them!




Monday, February 24, 2014

The Broadcast

I was blessed to be interviewed on The Broadcast this morning as a Genghis Grill representative! Everyone was super sweet and I had a blast! Check out my segment here!  http://www.ktxdtv.com/story/24803018/heart-healthy-bowl-from-genghis-grill






Saturday, February 22, 2014

My 3 Genghis Grill Health Kwest Goals

It's the end of week 2 of the Genghis Grill Health Kwest Competition. Weight is dropping and inches are falling off! I haven't quite found my signature bowl, but it's fun trying different combinations of veggies, seasonings and sauces. Overall, this has been a blast. We were asked to write 3 goals we'd like to accomplish while on our Health Kwest journey. Here goes...



1. More than anything, I want to be healthy. Winning the title would be wonderful, but if I haven't learned how to live a healthy lifestyle through this process, am I really winning? I've had days where I wanted to give up and order pizza instead of prepare a healthy meal, just because it's easy and quick, but then I started thinking about my progress. Would ordering the pizza help or hurt me while on this journey? Yes, moderation is fine and I can indulge here and there, but i've done that before and have gained all the weight back within weeks. I don't have time for that!! Lol! I'd rather avoid what I want and eat what I need.

2. I want to learn, learn, learn!! I'd like to set the tone for my future children, grand children, great grands etc. I have a family history of diabetes, high blood pressure and high cholesterol, and I've realized that a lot of this can be avoided just by what I put in my body. A few of my servers, who are vegan/vegetarians, have been extremely helpful! I haven't eaten much tofu in the past, but have learned different combinations that provide enough protein to make a healthy meal. I love learning and I want to take in as much as I can while on this journey.

3. I want to win...point blank and several periods. Yes, I want the title of the 2014 Genghis grill Health Kwest winner and $10,000. Yep, sure do!! Like seriously, no need to cover that up!! Lol! I WANT TO WIN!!! A healthier body and $10,000?? What a wonderful combination! Ok, gotta go workout! Bye!!



Thursday, February 20, 2014

I Have a Health Kwest Dream

Today's task is to write a Genghis Grill Health Kwest I have a dream speech...


I have a Genghis Grill Health Kwest Dream, that one day I will live a healthier lifestyle that reflects who I am on the inside. I have a dream...

I have a Genghis Grill Health Kwest Dream, that I will lose the most percentage in body weight and earn the most points doing Genghis Grill tasks, and I will become the 2014 winner of the Health Kwest Competition. I have a dream...

I have a Genghis Grill Health Kwest Dream, that once I win the grand prize of $10,000, I will be able to travel nationwide as a Genghis Grill Health Kwest representative, teaching others about the importance of living a healthy lifestyle. I will share about my journey and the healthy food that I ate as a contestant that helped me win the competition. I have a dream...

I have a Genghis Grill Health Kwest Dream, that after winning the grand prize, I will be able to become a certified health nutritionist and create a program, along with Genghis Grill, that will help millions of people lose weight and live a healthy lifestyle. I have a dream...

I have a Genghis Grill Health Kwest Dream, that all contestants in the Genghis Grill competition will have so much success in their journeys, that they will become examples on how it's possible to lose weight and live healthy. They will be able to reach out to their communities and share the benefits of eating at Genghis Grill. I have a dream....

I have a Genghis Grill Health Kwest Dream, that Genghis Grill will let me sing and write their new jingle. I have a dream...

I have a Genghis Grill Health Kwest Dream, that I will be free of unhealthy weight, free of an unhealthy lifestyle and free of obesity. I can't wait to say, "Free at last. Free at last. Thank God Almighty and Genghis Grill, i'm free at last." I have a dream...


Monday, February 17, 2014

Meet My Genghis Grill Health Kwest Staff

Today begins week 2 of the Genghis Grill Health Kwest Challenge. So far, so good! I've received nothing but love from the staff! Thanks Genghis Grill, Addison! Alex, Patrick, Fernando, Serano, Kurtis with a K, Forrest, Sidney and Ted taking picture!


Sunday, February 16, 2014

My Health Kwest Dance Video

We had to do a dance video for the Genghis Grill Health Kwest competition. Lol! Don't laugh! 


Friday, February 14, 2014

5 Reasons Why I Love Genghis Grill!!

Happy Valentine's Day! The Genghis Grill Health Kwest Competition has been wonderful so far! What better gift to ask for on Valentine's Day than the gift of good health. Here are 5 reasons why I love Genghis Grill;

1. This is the obvious! They chose me as a contestant for the Health Kwest Competition. Out of 400 applicants, I was 1 of 100 chosen! Yea!!

2. The food is amazing! I have the option of creating a plethora of different types of bowls and I don't have to worry about eating the same thing every day! Yum!

3. They have the Heart Healthy Bowl Program. On this journey to a healthy lifestyle, it's important that I eat food that is beneficial to my health. Some of my favorite lighter protein options are tofu, scallops and fish. I also like that they have udon noodles and brown rice as healthy starches. I can use healthy spices and seasonings like garlic, cayenne pepper, ginger and several different herbs for added flavor!

4. I'm a fan of great customer service. From the greeters at the front to the management, waiters and cooks, Genghis Grill has exceeded my expectation with customer service. I'm welcomed with smiles, my servers keep my water filled to the brim and my food is cooked perfectly! Are you sure this is only 60 days?? Lol!

5. The restaurant is clean! Lol! That's honestly important. Since this will be my kitchen table the next couple of months, I'd like to be comfortable and feel at home!

6. Ok, I couldn't only do 5. Heehee! I like the convenience of getting to Genghis Grill. Although my home location is down the street, I can get to a few others in less than 15 minutes!


Thursday, February 13, 2014

Lentil Sweet Potato Soup




Growing up, we ate greens, sweet potatoes and all sorts of soul food. When I decided to change my eating habits,  I wanted to be able to eat what I like with a healthy twist. I came across this recipe from Better Than Dorm Food. I've made this Lentil Sweet Potato Soup about 4 times already this year and my family loves it! It has kale in it, so it reminds me of greens and sweet potatoes with an added bonus, lentils! Check out the recipe here

http://betterthandormfood.com/2013/12/lentil-sweet-potato-soup-recipe-redux/

Tuesday, February 11, 2014

My Wake Up Call





I was in denial about my weight for so long, until I saw this picture! The picture on the left was taken Dec. 21, 2013. The picture on the right was taken February 9, 2014. I cried when I saw the picture on the left because I knew I had let myself go. My old routines obviously weren't working and I knew I needed to change. I went Vegan January 2014 and worked out just a few days a week. I lost 19 pounds!! I've got a ways to go, but i'm thankful for the progress. Feel free to check out my Pinterest boards for vegan recipes, meatless meals, seafood dishes and workouts! http://www.pinterest.com/sbauchum/

Be blessed!!

Friday, February 7, 2014

Roasted Potatoes with Sauteed Spinach and Onions


Eating oatmeal gets pretty old. Lol! I had a taste for breakfast potatoes and decided to create a healthy breakfast. Here's my recipe!

2 medium potatoes

fresh spinach, I used about a cup
1/4 cup onions
1 clove fresh garlic, minced
kosher salt
black pepper
smoked paprika
Olive oil

Preheat oven to 425 degrees F. Slice potatoes and place in a bowl. Add about 2 tbsp of olive oil, just enough to coat the potatoes.  Add in a few pinches of kosher salt, a few shakes of pepper, minced garlic and a few shakes of smoked paprika. Mix all ingredients to cover the potatoes. Place potatoes on a baking sheet and bake in oven for 25 minutes or until golden and crispy. While the potatoes are roasting, saute spinach and onions in olive oil. Add more minced garlic if you'd like. Once the potatoes are done roasting, place on a plate and top with sauteed spinach and onions. Top with fresh salsa and serve. Yum!! In the past, I would have added eggs, bacon or sausage, cheese and sour cream, but this was just enough! No meat or dairy needed.

Wednesday, February 5, 2014

Bye Fat Hello Fit Stephanie

I've decided to say bye to fat and hello to fit. I'm making progress!! The picture on the left was taken in June 2013. The picture on the right was taken right before the Super Bowl (sorry Denver). I tried to get the same angle, but hey, you can definitely tell the difference. I lost weight between June-November 2013, but put it right back on over Thanksgiving and my birthday (2 cakes...smh). I made myself a promise that I would get it together when I turned 30 and I am! How can I be growing spiritually, in business and other areas of my life, but neglect my health? That's backwards and not fair!! I tried to make excuses and say all scales are different and that the angles of the camera made me look bigger. Although some of those things may be true, I had to be honest with myself and come out of denial!

I went Vegan in January and loved it! My face is clear. My dark circles are clearing up under my eyes. My nails are strong and my scalp is no longer dry. I feel great!! I'm going to continue with a vegan diet here and there and will most likely switch to Pescatarian. I really miss eggs!!!

I'm super stoked about my next challenge!! I was chosen out of 400 people to participate in the Genghis Grill Healthy Kwest Weight Loss Challenge. From Feb. 10-April 11, i'll be competing to win $10,000!! I'm documenting my journey on this blog and my new facebook health page.


https://www.facebook.com/byefathellofitstephanie

Because i'll be representing Genghis Grill, I ask that if you have a health product, please do not post. We'll be getting in shape the old fashion way with clean eating and exercise. Sorry, but no meal replacements, shakes, wraps, pills, surgeries etc. I will have to delete any post. Everybody's journey is different and I respect that. I've just decided to eat the food God made. Will you join me?? Go like my and follow my pages.

Facebook www.facebook.com/byefathellofitstephanie

Twitter www.twitter.com/stephbauchmusic
Instagram  www.instagram.com/stephaniebauchum
Youtube www.youtube.com/naturallyfavored