Popeye Is Not My Friend


Today, my boys begged me for food from Popeye’s.  In case you’re not familiar, it is a fried chicken fast food chain.   I gave in, I agreed.  Big mistake. Huge.

Here’s the thing I find ironic.  I barely had a few bites of this food, and it made me horribly ill.  However; there was a time .. many moons ago … that I used to love this place.  I did indeed LOVE that chicken from Popeye’s.  Come on, you know you sang the commercial with me just now.  The biscuits, oh my.  The mashed potatoes, heaven.  The chicken – well it was my fav.  Not anymore.  Not only did this food today make me sick, it literally made my insides hurt.

Please don’t miss my point here.  It is not to bash Popeye’s.  My children did not get sick. This is not a bad restaurant.  My point is this:  Know your body.  Once you change your lifestyle, and your body becomes accustomed to certain things, or unaccustomed, it’s hard to enjoy it like you used to do.  I cannot eat this stuff anymore.  I just can’t.  Not everyone is like me, some people can go years without a certain food and then eat it again, and be  just fine.  My body is not wired that way.   My stomach rebelled in a bad fit today and let me know in no uncertain terms, this food is not welcomed.

So when you know better, but do something anyway, be prepared for the consequences. That is pretty much true in all of life, I dare say.  I knew better.  I knew I had not eaten this stuff in a very long time for a darn good reason.  I did it anyway.  Yikes.  Now here I am swearing I will never do this again.  But the truth is, I might, and I probably will.  Although it may be a good long while.  And if I do, the consequences will likely be similar.

Now tell me, is there a food or something you used to adore and inhale but now makes you hurl?  I’d love to hear your take on this.

As always, make champion choices,
The Healthy Habit Lady


Photo taken today – BEFORE I got sick

Categories: Food | Tags: , | 7 Comments

Do You Plan to Fail?


Do you plan it or wing it?   One of my amazing sisters (in-law) says ‘failure to plan is planning to fail’ … or something like that.  I think she rocks at the whole planning thing, even with three kids.  I kinda stink at this.  Truly, I do.

So I dare to ask you this question: Do you prepare your food in advance? If by chance, you do, then you probably know  this:  It is far easier to reach your nutrition goals when you plan your diet.  If you don’t, that’s fine too, but it means you surely have to plan well for the week that lurks ahead.

When you do not plan in advance, you are far more likely to snatch unhealthy meals, hit up the fast food drive-thru or gulp vending machine snacks ‘on the go’.  Sound familiar? It’s okay, you don’t have to raise your hand.

So many people, busy hard working people, choose those easy options at lunch or breakfast, instead of devouring the good stuff, that nutritious fuel, that will help them reach their goals.   Not to mention, the financial benefit.  I assure you it is usually more cost effective to plan and prepare your own meals as opposed to Starbucks for breakfast and Burger King for lunch. (or Dominoes for dinner, just sayin’)

So, start prepping some of your meals during the weekend when you have more time, it’ll take out the guesswork of what to eat … and benefit you in a huge way.  Try it, I dare you.

As always, make champion choices,
The Healthy Habit Lady


Categories: Challenge, Food | Tags: , | 2 Comments

Naughty or Nice?


So, is the Healthy Habit Lady naughty or nice?  Well it depends on who you ask I suppose, or on what day it is – or what hour for that matter.  Am I Saint? Heck no.  Am I evil?  I surely hope not.  Such is the same with food.

The salad you ate for lunch is not a saint, nor is the cookie you had for dessert considered evil.  Food is food.  It is fuel.  It is for energy. Now obviously some food choices will fuel you better than others,  but can we please stop demonizing every little morsel that someone else deemed unworthy of your taste buds?  Whew.

Am I suggesting you eat crap all day, every day?  No.  Of course not. What I AM suggesting is that you stop beating yourself up every time you fall off the wagon, go off your nutrition plan or taste a delectable treat.  I am also suggesting that you track that stuff.  If you are keeping an accurate record of what goes into your body – I mean every little thing – then you will have a good picture of where your nutrition is heading.  Yes, maybe it needs work. Most people need to work on it, few have it down to perfection. Lord knows I do not.  However; if you are tracking it, then you can adjust it, and move forward towards your goals.

Binge episodes are something else entirely.  I still do not want you beating yourself up over a binge, but that is an animal of a different color, and if you tend to binge … get to the bottom of that.  Figure out why.  Diagnose those triggers.  It is not healthy, but it is not evil either.  Seek help if you need to do so.  Reach out.  I promise you – you’re not alone.

Well there ya have it, folks – I’m just a hot mess like everybody else. Not perfect, yet perfectly flawed.  Am I naughty?  Am I nice?  I’m somewhere in between.

As always, make champion choices,
The Healthy Habit Lady



Categories: Fitness, Food, Motivational | Tags: , , | Leave a comment

Are You Keen on KEEN-Wah?

Quinoa Black Bean Salsa

Quinoa Black Bean Salsa

For the longest time, I was incorrectly pronouncing Quinoa.  I am probably not alone in this. The correct way to say it, is ‘KEEN-Wah’.  Well, now that you know how to say the word, do you know what to do with the stuff?  Or why you should even bother? Well, to be clear, it is a food. More specifically, it is a grain.  Let’s take a peek.

When quinoa is cooked, the outer germ surrounding the seed breaks open to form a crunchy coil; while the inner grain becomes soft and translucent. This double texture makes it delicious, and versatile. You can save time and cook a lot of quinoa at once and eat it many times.

Quinoa is something that can be reheated with a splash of milk for breakfast.  Additionally, you could add dried fruit, berries, cinnamon or nuts to give it a sweet twist.   Other ideas include finely chopped raw vegetables and dressing for a cool salad.  Or go hot; and add roasted root veggies for a side dish. The photo up top is of a Quinoa black bean salsa.  The possibilities are endless.

A Few of Quinoa’s characteristics are:

  • It has the highest nutritional profile of all the grains.
  • Quinoa contains all eight amino acids to make it a complete protein. This is a big deal.
  • It cooks the fastest of all grains.
  • It has a protein content that is equal to milk.
  • Quinoa is high in B vitamins, iron, zinc, potassium, calcium & vitamin E.
  • It is gluten-free and easy to digest.  Great for sensitive tummies.
  • Quinoa strengthens the heart, kidneys and lungs.

It is an extremely high-energy grain.  Meaning, it can give you high, long sustaining energy. Quinoa has been cultivated and eaten for over 8,000 years  in South America. The Incas were able to run long distances at high altitudes in the mountains because of this oh so powerful grain known for endurance.

SO, do tell, when was the last time you tried Quinoa?  Or have you yet?  What do you do with it?  I need ideas.  Share your recipe thoughts in the comments.

As always, make champion choices,
The Healthy Habit Lady

Categories: Cooking, Food | Tags: , , , , | 3 Comments

Stress Eating

Do you eat to relieve stress?  Do you know you do it, or maybe subconsciously do it?  Do you find yourself turning to food when you are in stressful situations or worried about stressful things in your life?  Here is something to keep in mind.  First, you’re not alone.  People do this all over the planet. Second:  Healthy, if you can try to catch yourself when you’re about to stress-eat, make yourself remember and realize that well-balanced meals can counter the impact of stress by boosting the immune system and lowering blood pressure.

Here is a great list of the top 10 stress-reducing foods to reach for in times of turmoil:

1. Oatmeal

Oatmeal helps get serotonin flowing, a calm-inducing hormone. Go with steel cut or old fashioned oats (instead of instant oatmeal) because they’re higher in fiber and take longer to digest. Therefore, their calming effect actually lasts longer.

2. Oranges

Oranges make the list because they’re rich in vitamin C. Reliable studies show that it helps lower blood pressure and the stress hormone cortisol, while strengthening the immune system.

3. Spinach

Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. Spinach is packed with magnesium, which also regulates cortisol levels and promotes feelings of well-being. A cup of spinach contains 40% of your daily requirement, so add some in with your morning eggs, include in your sandwich, have a salad, or stir a handful in your soup.

4. Salmon

A diet rich in omega-3 fatty acids helps keep cortisol and adrenaline from spiking when you’re feeling tense. For a steady supply of omega-3’s, try to eat at least 3 ounces (about the size of your palm) of salmon 2-3 times a week.

5. Black Tea

Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank juice or coffeee. The tea-drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.

6. Pistachios

Pistachios are a good sources of healthy fats. Eating a small handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your arteries, decrease your risk for diabetes, and protect against the effects of stress.

7. Avocados

One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a banana. Avocados are also rich in stress-relieving B vitamins, which help promote healthy nerves and brain cells. Guacamole is a good choice when stress has you craving a high-fat treat. Avocados are high in calories though, so mix a bunch of onions and tomatoes into your guacamole and be careful not to overeat.

8. Almonds

Almonds are chock-full of helpful vitamins: vitamin E to boost the immune system, plus B vitamins, which may make you more resilient during bouts of stress and help boost your immune system. To get the benefits, enjoy a small handful daily.

9. Asparagus

Depression has been linked to low levels of folic acid, and asparagus is an excellent source. A single cup of asparagus provides 2/3 of your daily value, and it’s easy to fit into almost any meal. Try marinating them in olive oil and wrapping them in foil on the BBQ. They’re also great steamed or sautéed in an omelet.

10. Blueberries

Blueberries are loaded with antioxidants and vitamin C, making them excellent stress-busters. When we’re stressed, our bodies need vitamin C and antioxidants to help repair and protect healthy cells. Combine blueberries with Greek yogurt for a well-balanced, stress-reducing snack.

Photo Credit: Chad Tackett

              Photo Credit: Chad Tackett

Hope this helps.

As always, make champion choices,
The Healthy Habit Lady

Categories: Food, Motivational | Tags: , , | 5 Comments

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