About a week in a half ago, I was blessed with the opportunity to participate in Steve Harvey's Disney's Dreamers Academy as a blogger. I blogged about 100 students from across the Nation who came to  Disney World in Orlando, Florida to receive knowledge, wisdom and encouragement from inspriational keynote speakers all the way to famous entertainers such as Mary J Blige on recognizing their dreams and  how they became passionate about their dreams. The entire weekend the keynote speakers and Steve Harvey himself focused on 4Cs that they believe that starts the journey toward fulfilling your dream:

• Courage
• Confidence
• Consistency
• Curiosity

As I listened to the keynote speakers provide various points about the these 4Cs, I thought to myself these same 4Cs can be applied to healthy lifestyle when it comes to eating and exericsing. Currently, one my best friends is going through a weight loss program and what I noticed is her confidence, courage, consistency and her curosity. Actually, we all have it. You have to decide and make CHOICE to follow through for yourself . If you can't follow through for yourself, you can't follow through for anyone else. Here is how I believe we can apply the 4C's to having a healthy lifestyle:

1. Have CONFIDENCE within yourself to make that change. Remember life is about choices so make the right choices regarding your food.
2. Be CONSISTENT. Continue to push yourself; sometimes we have a lot of excuses and I understand it is hard but, we have the power within to overcome those challenges.
3. Get CURIOUS about trying new foods by stepping out of your comfort zone...again are you comfortable with being comfortable?
4. Have COURAGE. Regain control over your mindset, actions, and choices and believe that you can do this. Implement your new food and exercise changes without fear. Fear keeps you just average; faith takes you to greatness, BE GREAT!!

 

Check out my website: www.feastyoureyesonthis.net

I was at my community fitness center working out taking a few classes called the Cardio Sweat Shop and the Flex and Pump and I saw all of these women working hard. Superisingly, when I looked around the room I noticed something, they  weren't really losing any weight. Why? Poor eating habits! That's why you can't out-exercise bad eating habits. I don't care if you work out 7 days a week and go hard, you will not lose any weight if you have poor eating habits. For example, when you make a salad and drown your salad in dressing, cheese, etc.., it totally defeats the purpose. Or even saying, "Well, I am working out later or I will work it off" Exercising is not a ticket for "I can eat whatever I want,"......nope, not going to happen. Everything has to be balanced. Weight loss is 20% exercise and guess what the other 80% is- EATING!!! The first rule of thumb is eating in moderation. Make sure you get all of your fruits, vegetables, protein, and complex carbs daily. And, don't forget to get your water in. Water is so important! You should be drinking half your weight. That means if you're 134lbs., you should be drinking 67oz.of water daily.

I try to keep a fairly low carb diet, with at least one or two "splurge" days per week. My typical day's meal consists of scrambled egg whites, with diced tomatoes, and oatmeal with blueberries; and for lunch, I'd  have seared salmon with sauteed spinach, and an orange. Finally, for dinner I might have grilled chicken breast with a mixed green salad. Any my favorite part of the day is when I get my snack on with Flaxseed/Multigrain Tostito's with Black Bean Corn Salsa (Trader Joe's) :-}

Now, I'm going to let you in on what one of my "splurge" days look like:

• Pizza (My favorite is from Matchbox DC)
• Onion straws
• Cheesecake (from the Cheesecake Factory)

Okay, I must admit, I do end up eating all of these things in one night, but I'm usually sharing with my friends. As I said earlier, everything in moderation!

Check out my quick, healthy, inexpensive, recipe with love for Valentine's Day:

Seared Tilapia w/Tarragon Butter Sauce

Serving 4

Ingredients

4 pieces of Tilapia ( 5 to 6 oz)
7 tablespoons unsalted butter, cut in tablespoons, divided
2 tablespoons finely chopped shallot
1/4 cup dry white wine
1/4 cup white-wine vinegar
1 tablespoon finely chopped tarragon

Directions

Heat oil in large nonstick skillet over medium-high heat until smoking. Season tilapia with salt and pepper and sear 2-5 minutes on each side.  Transfer fish to plate.  Add shallots, wine and vinegar to skillet and boil, scraping up brown bits, until reduced to 2 tablespoons. Add juices from platter and if necessary boil until liquid is reduced to about 1/4 cup. Reduce heat to low and add 3 tablespoons butter, stirring until almost melted, then add remaining 4 tablespoons of butter and swirl until incooperated and sauce has a creamy consistency. Stir in tarragon and salt to taste; pour sauce over fish. Serve and eat!

Check out my website:www.feastyoureyesonthis.net

 

 

 

 

 

I was in church one Sunday and my pastor spoke on the topic of margins, as in a physical margin. The question is do you have margin when it comes to eating and exercising? Sometimes the things that we put in our bodies are simply not good for us and many times we don't exercise. So, we have a double whammy! LOL!!  Due to poor planning and preparation we tend to eat when we get around to it, which leaves us subject to poor choices, and the thoughts of "I need something quick, I am hungry, tired or I don't feel like cooking, I am just going to go to McDonalds or KFC" seem to creep in.

Again, I am back to the magical word CHOICES! Remember you need to have a physical margin in you life. You are probably like "Tianna, what do you mean by margin?" Margin is that amount allowed before it hits over the edge. It is that space between our loads and limits. If we don't have margin in our diets we get to a point that we neglect ourselves so much that we end up paying later for it. You wonder why you are sooo tired or why you keep going up in clothes sizes, or why you are battling with borderline diabetes, heart disease, high cholesterol, or mentally exhausted....there is NO margin.

We have to make sure we are constantly restoring our physical health by eating and exercising properly so that we cannot only be good to ourselves, but are able to be effective to/for others and carry out our purpose in life. That's why it is important to have margin.

Check out my Eggs Scrambler recipe to assist with keeping physical margin.

Turkey Bacon, Tomato, Spinach Eggs Scrambler w/ Fat Free Feta Cheese

4 servings

Ingredients

10 large eggs (recommend using egg whites or 2 whole eggs and the rest egg whites)

1/4 cup of half and half, skim milk, 2% milk (organic)

Kosher salt and black pepper

2 tbl of extra virgin olive oil

1/3 cup of chopped turkey bacon

1/3 cup of diced tomatoes

1/3 cup of spinach leaves

1/3 cup of feta cheese (fat free)

Directions

In medium bowl, whisk together the eggs, milk and season with salt and pepper. Heat 1 tablespoon of the oil in a medium skillet over medium heat. Add the bacon, stirring, until just begining to brown, about 5 minutes.  Add diced tomatoes, spinach, then add your egg mixture and cook, stirring, about 2-4 minutes depending on the desired firmness of the eggs. Add the feta cheese and cook, stirring, about 2 minutes. Serve immediately. 

Check out my website: www.feastyoureyesonthis.net

 

 

 

 

 

 

Every year before the clock strikes twelve on December 31, we create all of these New Year's resolutions of what we are not going to do, what we are going to do or even what we plan to improve on. We start off by saying " My New Year's resolution is to: lose weight, change my work out routine, eat better, quit smoking, save money, improve my personal budget, find another job, go to school, stop drinking, pursue my dreams, go to church, start a hobby, meet a great mate, stop cursing, stay positive, spend more time with my family, take more vacations, buy a house, etc. The New Year's Resolution list goes on and on and on and on,  however, I ask myself and others do we really stick to this? The answer is NO, not really. Why?

We don't stick to it because in order to make a change you have to change your mindset, and renew your mind. You have to change the way you look at things. Remember everything starts from the inside out. Once you change your mindset, you get it in your heart and your mind becomes renewed. So therefore, when your mind is being renewed, there are going to be times in the process when you want to quit, when it doesn't seem like things are happening immediately and you want to lose faith, remember STAY THE COURSE! When Barack Obama was campaigning for the election he spoke of the word CHANGE! What he meant was, change within yourself. Change starts within YOU and when you do that your mind becomes renewed. We must change our mindsets and set our mind on higher standards for ourseleves.

However, in order to change when it comes to eating healthy and exercising, it is a mindset. Remember that outward symptoms of failures are your treasures. For example, you have heard the statements: "I don't like to sweat, my hair gets messed up, I don't like vegetables, I don't like water, it's hard, or I don't have time. That defeated mindset has to be renewed!  Unfortunately, when folks make these statements it is how you look at yourself. I know because I have done it as well. However, I had to renew my mind and change the way I looked at things to bring about change in my own life. My question for you today is, "are you changing your mindset toward eating properly and exercising?"  Don't talk about change or wanting to change, just let your lifestyle reflect change. Let's start 2010 off right by burying our old way of thinking and being open to the renewing of our mind and let it manifest all year long. Remember CHANGE is:

C - Creating

H - Healthy

A - Attitude towards

N - New

G - Goals and

E - Expectations

 
Check out my website:  www.feastyoureyesonthis.net

 

 

 

When I was a little girl, my mother loved buying me gifts with my name on it; especially when she went out of town with my dad on his business trips. However, there was one problem, there was never anything with the name, "Tianna." So, my mom used my middle name, "Michelle" instead. That was her alternative. She began bringing back things with Michelle all over it. Now, you know, that is a common name. I was one of those kids born in the late 70s and everyone has a name with a "T" However, there was a bigger plan for my name, such as "Princess Tiana", as in the new movie The Princess and the Frog. Princess Tiana is the first African American Disney character. Wow, now even at my age of 33, my mom is buying everything with "Princess Tiana" on it. LOL I just love it!

I recently saw the movie and I absolutely loved it. What was so wild about the movie is I felt like this story was about me and a lot people can relate to it. In life, we have to dig deeper. It's not what's on the outside but what's in the inside. Everything that you put in on the inside reflects on the outside in some way. Sometimes we have the tendency to not recognize how great we are or how much love we have inside each of us. That's why I always say that it starts within. In the movie, Princess Tiana proclaimed that she would NEVER, EVER, EVER kiss a frog. Well that night of the ball when she was feeling desperate, she kissed the frog and turned into a frog herself! (YIKES)!! Princess Tiana ended up getting more than she bargained for. But, in the end, she was able to respect the life of a frog as well as dig deep within to find self-love and self-worth, and in turn be able to share that love and worth even more.

When it comes to our choices regarding our lifestyle, remember it starts within. Want to change your eating habits and start exercising this year and most importantly be consistent with it? Then, you know what-it starts within. You got it! All of us have it. There is a Princess Tiana in all of us, we just have to dig deep and pull it out. So, dig deep and know that you too are more than a frog!!

Now on to my recipe...Brussel sprouts are that little green vegetable that never seems to get any love and no one ever prepares it. Why? People usually don't like brussel sprouts because they have never had them prepared properly. Brussel sprouts are a tasty, quick and healty side dish to prepare and inexpensive.  Step out of the norm and try preparing something new in this New Year!
 

Roasted Brussel Sprouts

Ingredients

1 1/2 pounds of brussel sprouts

3 tablespoons of extra virgin olive oil

1  teaspoon of kosher salt

1/2 teaspoon of freshly ground black pepper

2 tablespoon of sherry vinegar

2 tablespoon of dry white wine

2 teaspoons of brown sugar

1 tablespoon of unsalted butter

Directions

Preheat oven to 400 degrees F. Rinse the brussel sprouts. Cut the sprouts in halves. Mix them in a bowl with olive oil, salt and pepper, sherry vinegar, wine and brown sugar. Pour them out on a sheet pan, add butter. Cover with alumimium foil and roast for 20 minutes. The remaining 15 minutes take the cover off and continue to roast, until crisp on the outside and tender on the inside. Shake the pan from time to time. Sprinkle with more kosher salt if needed and serve immediately. 

 Also, check out cooking segment on the brussel sprouts recipe!

Sometimes we wonder, "Why am I struggling?" However, whether you believe it or not there is strength in the struggle. We all tend to struggle with our eating habits and working out. Remember it is a mindset and you have to constantly renew your mind about your eating habits and exercising. I know I do. We also give the excuse, " I don't have time to exercise!" You have to make the time. You have to ask yourself, "Do I have time to take care of me?" This takes hard work, discipline and sacrifice and we all have it. We just have to believe it and watch it manifest. There are days when I don't feel like exercising, but I do it because my body needs it. Some times there are days when I want to just eat a hot dog, french fries, a burger, pizza or just have some chips and I will eat the whole bag of chips, especially if I am in the RED zone; it is nothing like that salty taste. LOL! However, what I try to remember is that it's ok to treat myself but, do not go crazy with it. I know I need a cheat day, don't you? Sometimes I know it can be hard because we tend to find comfort in food especially when we are dealing with personal issues. Find the strength within your spirit to not over indulge and pick a day or time when you want to have it. Remember we eat so we can live, we don't live to eat. Now, I am not saying don't enjoy your food but just be sensible with the choices and portions and always do some form of exercise to maintain overall healthy.

If you are looking for a comfort food this week, please check out Tianna's Mac and Cheese w/Shrimp recipe below:

Ingredients

2 cups of cottage cheese (low fat)
1 cup of sour cream (low fat or fat free)
1 egg, beaten
1 teaspoon of salt
1 teaspoon of black pepper
1-2 teaspoon of minced garlic
2 cups of chedder cheese
1/2 of guyere cheese, shredded
1 pound of shrimp (deveined)
1 (7-8 ounce) of elbow, macaroni, drained
1/4 cup of panko (Asian bread crumb)

Directions

Preheat oven to 350 degrees F.  Remove shell from shrimp and season with salt and pepper. In a large mixing bowl, combine cottage cheese, sour cream, egg, salt, garlic, and black pepper. Add cheddar and gruyere cheese and blend well. Add shrimp.  Cook macaroni as directed on package and drain well. Add cooked macaroni to cheese mixture and blend until well coated. Add macaroni mixture to a greased 2 or 2 1/2 quart baking dish and bake, uncovered, for 25-30 minutes.

My friend, Sima, and I were having a conversation one morning about how many people these days view it as a treat to be able to sit down with your family at the table and have a well balanced meal. Have we really succumbed to this? We want the health care system to take care of us, but are we doing our part? Are we taking care of ourselves or being an example for our family? Ask yourself that. Are we accountable to ourselves or even for one another anymore? We cannot blame the resturants. We have free will. Life is about choices. If you choose to go to Popeye's everyday that is your choice. That's merely just a fried chicken diet, LOL!  Now, don't get me wrong, there is nothing wrong with fried chicken every once in awhile, just not every day. Trust me, I love fried chicken too, but NOT everyday! There is a healthier alternative for that too so stayed tuned.

I was watching Sunday's Best on CBS one morning and they were discussing obesity and how it is a huge epidemic which becomes costly. That's why we have to start coming back to the table. Folks Thanksgiving should not be the only time we come to the table and eat as a family. I know we all have busy schedules, work late hours, stay glued to our Blackberries, and commute back and forth 1-2 hours to and from work. We have to drop off and pick up the kids, and the one that is in the back of your mind is "What are we going to eat tonight?" We immediately think of foods that are quick and fast. Somehow the idea of a healthy, well balanced meal goes straight out the window, especially for my folks who are constantly on the go. Eating out all the time causes you to select unhealthy choices with the results being issues with your health due to all the steroids, sodium, and fats in fast-foods.

The same amount of money you spend going out to eat can be used going to the grocery store, shopping seasonally, and preparing a "fantabolus" meal for you or your family. Not only are you being accountable for your family and yourself, but you are also investing in the relationships you have with yourself and your love ones. Eating together can be a great time decompress, collect your thoughts, talk to your spouse and children, and find out what is going on in your household.

So before you eat your next meal remember 'Tianna's 4 P's of ' of preparing a healthy meal:

• Plan out your meals- ("Today we will have chicken, tomorrow we will have pasta, etc.)
• Purchase seasonal items to save money - Find out what foods are in season: meats, vegetables, etc.
• Prep - Marinate and seson your meats prior to cooking. My friend, Shannon, who has 3 kids, preps lasagna, turkey meat loaf, or even mashed potatoes and freezes them. Then, when she is ready to cook the, she just pops them in the oven.
• Prepare meals that don't take long or pick a day to prepare several meals for the week (Note: if you do your prepping early you can be rocking and rolling doing other things while your dinner is cooking.) 

Please check out my quick, simple, healthy recipe for a chicken marinade that you can easily whip up for you or your family. Remember BE ACCOUNTABLE!!!

Ingredients:

4oz boneless, skinless chicken breasts (you can also use chicken w/bone or any other parts of the chicken)
1 1/2  tbsp of fresh thyme
2 cloves of minced garlic
1 tbsp of fresh lemon juice
1 tsp of lemon zest
1/2 tsp of salt and black pepper
1/3 cup of olive oil

 Direction

Mix all the ingredients together and marinade the chicken overnight.

The holiday season is a time for family gatherings and sharing with others of how thankful you are for not only the great food that is in front of you, but your family and friends as well. Now, for some odd reason during the holiday season we tend to pile up our plates. I was recently reading an article on portion control. Portions are very important when it comes to preparing and eating food. As a personal chef, one of THE important things I discuss with my clients is the understanding and mindset of portion control. Portion control allows you to watch how much you are eating throughout the day and it keeps your metabolism moving properly by eating healthy small portions.

When I was at my family reunion a couple of years ago, there was an open buffet for breakfast at the hotel and folks were just piling up their plates with bacon, sausage, potatoes, pancakes, waffles, and scrambled eggs. It was ridculous! I could just feel my ateries clogging as I watched people put food on their plates and eat it. I thought to myself, "why are they doing that?" "It just makes you sluggish and it is extremely unhealthy." I believe it is essential to have the right mindset when it comes to eating properly. As my mom says, "sometimes your eyes are bigger than your stomach." That is so true, but if people knew how to select proper foods and portion out the food, they would feel better and be healthier. I recommend visually dividing your food with proper amounts of protein, fresh fruits/vegetables and carbs (complex).

 

Make sure that half of your plate has veggies/fruits and the other half has meat/fish, pasta, rice, etc. Keep it balanced. I know you are like "Well, Tianna it is holiday season and I want to enjoy the wonderful food and treats." Absolutely, I think you should, but too much of anything is never cool. Do everything in moderation. You don't have to pile your plate all at once, you can go back. LOL. It is ok during the holiday season to push back from the table sometimes and ask yourself, "Isn't this enough?"

As I drive around Washington D.C., I notice we are transitioning. There are changes of seasons and changes to the weather. We have to dress warmer, eat different foods to boost up our immune system, and even bring our exercising indoors. All of these things have an effect on our lifestyles. Change causes us to have to step out of our comfort zone, which causes us to be uncomfortable, but it is not meant to kill us. Let us not be too closed-minded to the process of change or having to step out of our comfort zone, let's be open. To make life easier we need to be open to change. Change is uncomfortable and that is the primary reason for refusing to change.

One day I was speaking to my co-workers and asked them to sample a dish I'd been working on. Everyone turned their noses up because they weren't familiar with the ingredients being used, they were uncomfortable. I just laughed and said "more for me." Although they said it smelled good, to them it was unfamiliar territory. Anytime we are in unfamiliar territory we prejudge and even complain how it feels. I was once told by my physical trainer that we have to find comfort even in uncomfortable situations. When I am training, sometimes I yell out "this is uncomfortable" or "this hurts." He says, "sometimes you have to be uncomfortable to get better results." That is so true. When it comes to preparing and trying various foods that are good for us we need to step out of our comfort zone. I have learned that it is very easy in life to stay comfortable. However, to get to the next level we must be uncomfortable sometimes. Ask yourself: am I comfortable with being comfortable?

Some tips to help you transition out of your comfort zones are:
* Try a new recipe that includes a different type of herb that you have never used before
* Try a new dish when you go out to eat
* Be open to new things that promote physical, mental, or spiritual health


Please step out of your comfort zone and explore something new by trying my Butternut Squash Orzo with Sage recipe. By the way, sage is a great herb to use for this season. It helps to heal sprains faster, reduce swelling, reduce the occurrence of ulcers, strengthen the nervous system, soothe sore throats, and improve memory. To my ladies out there, it even aids in reducing menstrual cramping. BE OPEN!!!


Butternut Squash Orzo w/Sage
Yields 4

Ingredients
3 tablespoon butter
1 tablespoon extra virgin olive oil
I medium onion, chopped
2 cloves garlic, minced
3 cups diced peeled butternut squash (1/2 dice)
4 cups of vegetable/chicken broth
1 cup whole wheat orzo pasta
½ cup freshly grated parmesan cheese/parmigiano reggiano
2 tablespoon chopped fresh sage
Salt and cracked black pepper to taste
Pinch of fresh grated nutmeg



Directions:
In a skillet pan, melt butter with olive oil over medium-high heat. Add onion and cook for about 5-6 minutes, or until tender. Add garlic and cook for 30 seconds. Add squash and stir. While stirring your squash add ½ cup vegetable broth and simmer over medium heat until liquid is absorbed and squash is tender. While broth is simmering, bring the remaining broth to a boil.

Add orzo and cook for about 8 minutes, until al dente. Drain any excess liquid. Combine squash mixture with orzo and heat together for a few minutes, until the squash is tender. Pour into bowl and toss with sage and cheese. Add salt, pepper and freshly grated nutmeg. Serve, eat and enjoy!


Tianna's Notes:

I would recommend serving this dish with roasted herb chicken and the herbs you can use are Sage or Basil. It is extremely tasty and they are seasonal herbs.

Hi and welcome to Tianna's Tasty Tips!! My name is Tianna Feaster and I am the founder and owner of Feast Your Eyes on This, a Personal Chef business located in Washington, DC. I've learned that being a personal chef is more than just preparing food for people - it is about expressing love & bringing people together. In addition to providing healthy dishes, I have a passion for helping others improve their lifestyle. My approach to being a personal chef is that of a holistic one by balancing overall good health in mind, body, & soul. Being a woman with fibroids, and watching our African-American community suffer with heart disease and high cholesterol has made me extremely health conscious, which is truly my motivation for promoting a healthier lifestyle. Take this journey with me throughout my blog where you will find awesome advice on healthy meal tips, food preparation, staying budget-friendly, fitness tips, and a little life inspiration.

When it comes to grocery shopping and selecting healthy foods, we tend to go with the cheapest. I've had many people tell me "Oh, eating healthy is too expensive." However, you have to ask yourself "Do I pay now or pay later?" Everything we do in life is an investment, whether it is our career or education. It is best to pay for healthy food choices now versus paying for high healthcare costs later. I know we all are trying to save money, so there is a way around this - shop seasonal. Shopping seasonal usually means the seasonal foods are on sale. Right now apples are on & popping and have many uses. Not only are apples healthy, tasty and high in fiber, they are INEXPENSIVE.  Apples contain 5 grams of fiber and 85 percent water - now we do need our fiber. Apples help lower cholesterol, reduce cancer risks, and assist with weight loss. Apples are also a quick snack to give our kids when on the go. My favorite apple ever is the Honey Crisp. It tastes like honey and it actually makes a crispy sound, delish!! Apples can be used in all types of dishes, such as a chicken salad or garden salad.  Please check out my recipe where I use the Honey Crisp apple in a high fiber salad that is tasty and very easy to make. Begin reaping your Harvest today!!!

Harvest Salad with Turkey Tenderloins /Cutlets 

Serves 4

Turkey tenderloins/cutlets

2 Tbsp olive oil

Salt and pepper

Vinaigrette

¼ cup red wine vinegar

¼ cup fresh lemon juice

1 Tsp honey

2 Tbsp minced fresh (basil)

1 cup olive oil

Salad

1 pound mixed greens

2 cups apples (honey crisp)

½ cup red seedless grapes, halved

½ cup dried cranberries

½ cup diced dates

½ cup pecans, toasted

Directions

Rub the turkey tenderloins/cutlets with oil, then salt and pepper. Cook the tenderloins/cutlets medium-high in skillet until browned. Remove and set aside.To prepare the vinaigrette, whisk together all the ingredients, except the oil. In a thin stream, whisk in the oil until incorporated throughout. Set aside. Slice the turkey into thin strips. Toss together all of the salad ingredients. Place the turkey on top. Drizzle with the dressing.