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Are Those Fries Worth Your Life?

Shamera Robinson

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French fries have been associated with a higher risk of death. How high? Well, a recent study published in the American Journal of Clinical Nutrition reports regular consumption of fries can double your risk of death. 

THE CLAIM

Those who eat fried potatoes (french fries, potato chips, hash browns, etc.) more than twice per week may be more likely to die early compared with adults who eat fried potatoes less often.

THE FACTS

Don't get it twisted. Potatoes in their natural state are very low in fat and sodium. The starchy vegetable is packed with fiber, vitamin C and many other nutrients. In fact, a potato has more potassium than a banana!

Potatoes can make a great addition to any healthful diet, but hot grease is where the trouble starts. Deep frying foods in oil adds more calories, which can contribute to undesired weight gain. Regular consumption of these oils can also boost risk for high cholesterol, high blood pressure, and heart disease. Who has the time?

...But before we swear off French fries forever, it is important to note that this observational study does have limitations. People who eat a lot of fried potatoes might have other unhealthy lifestyle practices that the results do not reflect. For instance, (apart from fries) what other foods are being consumed? Is the person less likely to exercise? Do they have a family history of chronic disease? Each of these factors can impact the results!

WHAT NOW?!

An occasional fried potato splurge won't make you drop dead, but having fried foods regularly can increase your risk for cardiovascular disease, hypertension, obesity and many other health problems. 

Life is short. Don't let your food choices make it even shorter! 

Love, 

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Invited to the Cookout: A Summer BBQ Survival Guide

Shamera Robinson

Image courtesy of Pixabay

Image courtesy of Pixabay

It’s mid-summer and the cookouts are in full swing! The music is loud and the vibes are great, but can we talk about the food? I know, I know … the chicken, pasta salad, ribs, burgers, and baked beans are all equally delicious. Yet, 2 plates and 2000 calories later - you’ve completely undone any progress you made during the week. There is nothing better than enjoying beautiful weather and amazing food with friends and family, but let’s be mindful.

SIMPLE TIPS FOR SURVIVING THE COOKOUT

 

1. DON’T BE THAT PERSON

We all know the person who always shows up empty handed. Don’t be that person. Bringing a dish makes you a great guest and gives you an opportunity to contribute something nutritious to the menu. You can never go wrong with a big fruit salad, veggie kabobs, or some turkey burgers for the grill. 

2. HYDRATE

So you know those precious hours spent waiting for the food to finally come off the grill? Well, that would be a great time to keep water handy. Sipping on a few glasses of water before it's time to eat can help you feel full faster and eating less once the food is ready.

3. PICK YOUR POISON

Why would we ever pile our plate with burgers, chicken, hot dogs AND ribs? (I say we because I’ve also been guilty). Pick your cookout favorite and enjoy it. Try filling the rest of your plate with healthier side items. The same food will be at the next cookout. I promise.

 

Follow these quick cookout survival rules and live to slay another day.

 

Love,

Closed Mouths Don't Get Fed

Kamaria Mason

Often we complain about what we don't have or what someone has not done, consistently fighting disappointment and frustration. But, did you actually take a moment to ASK for what you want? Did you make your request known?

Ask and it will be given to you; seek and you will find; knock and the door will be open to you. For everyone who asks receives, the one who seeks finds, and the one who knocks, the door will be opened. Matthew 7:7-8 (NIV)

See, complaining is the easy choice. Asking for what you want can feel uncomfortable at times, seeking out what you desire usually takes work, and trying something unfamiliar (i.e. knocking) requires courage. However, action is necessary to obtain what you desire. Stop complaining and start taking action. Closed mouths don't get fed!! 

Love & Blessing Always,

Brown or White... Eggs?

Shamera Robinson

Image Courtesy of Pixabay's Murtil

Image Courtesy of Pixabay's Murtil

When trying to eat healthy, many people adopt the philosophy "brown is best." We are often willing to pay a bit more for the brown rice or the whole wheat bread. But does this same principle apply to eggs?

Brown eggs definitely have a higher price tag, but are they healthier than plain white eggs? Guess again ... there is no nutritional difference between the two. The shell color of an egg is actually determined by breed of the hen. Surprised? Well, the shell color may not be the only thing misleading you. Manufacturers often place bold claims on the cartons to sway you in their direction.

Food claims that might not mean what you thought.
 

All Natural

  • When it comes to eggs, all natural (and derivatives) has no real meaning. So those “naturally raised” eggs you might be eyeing are no different than the others.

Omega-3

  • This term tells us that ingredients, such as flaxseed and fish oil, were added to hens’ feed to increase the omega-3 content of the egg. Enticing? Well, you might be better off adding those fatty acid sources directly to your diet if omega-3 is a concern.

Cage-Free

  • Eggs labeled cage-free are laid by hens allowed to roam in open space. This sounds pleasant, but the "open space" may be overly crowded with no guaranteed access to outdoors.

Organic

  • Organic eggs are from uncaged hens that have been raised according to the USDA’s National Organic Program guidelines. This means the hens are allowed open space, outdoor access, and fed an organic diet. No assurance the quality is better, but organic might be a good option if concerned about animal-welfare.

 

A hen's environment and feed can impact the quality of your eggs, but don't get distracted by the colorful claims.

 

Love,

Certainty Against All Odds

Kamaria Mason

The Scenario: Time to get my life right! Wellness Goal- I want to lose 10 pounds in 10 weeks!  Week 1-3 are great!  You exercise everyday, make smarter food choices and the pounds drop off quick!! Week 4, you don't lose weight but you're not worried...still going strong. Week 5, you gain a pound...what the crap!! 

See it's the Week 5s that gets us side-tracked. We start off strong and motivated but then get into the middle of the challenge, the tough place, and we loose our certainty. Uncertainty is dangerous. Without certainty it's easy to lose focus, to get tired and quit. In Philippians, Paul makes a declaration "I am certain that God, who began the good work within you, will continue His work until it is finished" (Philippians 1:6). What work has God began in you? Is it to achieve and maintain a healthy weight so that you have the energy and stamina to voluntarily serve the community? Is it to get out of debt so that you can be a financial blessing to others in need? Whatever work God has begun, be certain (definition: established without a doubt) that He will continue His work until it is finished. Use that certainty as motivation to keep fighting until the goal is accomplished! 

Make a declaration today: I am CERTAIN that God, who began the good work within me, will continue His work until it is finished!!

#CertaintyAgainstAllOdds.png

 

Love & Blessings Always,

Fitness for The Busy Woman

Shamera Robinson

There are so many things that demand our attention, work and school deadlines, family, friends, church and community events….with all that we have to do, it can be hard to find the time to get in some exercise. However, it’s important to be intentional about adding physical activity into our weekly regimen. Better sleep, less stress, stronger heart and lungs, achieving and maintaining a healthy weight…. ALL of these are benefits of  exercise! 

So, you may be thinking the benefits of exercise are great and all, but that still doesn’t solve my problem of not having enough time. Our response to that is -- get it in where you can fit it in.

Adults are recommended to get at least 150 minutes of moderate-intensity aerobic activity (like brisk walking) OR 75 minutes of vigorous-intensity aerobic activity (like jogging or Zumba) every week PLUS muscle strength training activities (focusing on all major muscle groups) at least two days each week. Relax... all of this doesn’t have to be done at once. You can spread it throughout the week in 15-30 minutes increments, depending on the activity. The most important thing is to MOVE MORE.

 

QUICK STRATEGIES TO FIT IN MORE PHYSICAL ACTIVITY

NETFLIX & FIT

All those hours binge watching Scandal and Dear White People can be put to good use. This non-active time is a great opportunity to do some strength training and core work. Try these circuit exercises during your next streaming binge.

WALK IT OUT

Brisk walking is a great moderate-intensity aerobic activity. You can get your heart rate up and increase your lung capacity without breaking into a hard sweat and subsequently ruining your hair! We encourage you to walk at least 30 minutes each day. Remember, you don’t have to do 30 minutes all at once. Try walking for 15 minutes during your lunch break and 15 minutes after dinner, whatever you choose to do is fine, just get movin!!

 

The goal is to gradually increase your physical fitness over time. Perfection is not required for progress! 

Sowing Seeds

Shamera Robinson

I've contemplated for so long, but I finally found the courage to start my first garden!

Do you know how much time it took me to get started? Well, lets calculate! I spent hours researching which foods were in season and picking the ones I would actually eat. After I decided on plants, I spent a few more hours at the store getting everything I needed. I had to pick the seeds that "felt" right, determine which soil would provide the most nutrients, and you know it took forever to find the perfect pots for my new baby garden.

I spent the money, but then it was time to invest the energy! I mixed the soil, planted the seeds, covered them carefully, watered them, and placed the pots near sunlight. I went inside feeling exhausted, but accomplished. The next day I ran outside to check my pots. I knew my seeds hadn't sprouted that quickly, but a piece of me felt like I deserved to see results based on all my effort. I saw no signs of growth, but the routine continued.... Water plants. Cover plants. Move to sunlight. Invest. Invest. Invest. There was no guarantee that my seeds would ever produce fruit. All I had was the knowledge of my investment and the faith that God would honor the investment, which was enough to keep me going.

Life Lesson 1: Immediate investment does not warrant immediate results. Continued investment, coupled with continued faith, will eventually produce life. 

After 10 days, several of my plants were actually starting to grow and I couldn't be more excited. Inside I knew that there was such a long way to go before my seeds produced the fruit I originally imagined, but something about those small sprouts validated my investment. There was something about seeing the small peeks of green that reaffirmed my faith. I suddenly realized this process might be less about food and more about life lessons.

Life Lesson 2: Do not get discouraged when you don't see the grand fruit; be thankful for the sprouts. Learn to appreciate the process. The planting, watering, sowing, and sprouting all strengthen your faith. 

I can't wait to keep you updated on the progress of my garden (and my life lessons.)

Love, 

Treat Yourself!

Kamaria Mason

Hidden in PLAIN Sight....Treat Yourself!!

At Full on Faith Nutrition we appreciate a healthy relationship with food. Every now an then, we encourage you to Treat Yourself! Enjoy and indulge, mindfully...

What do we mean by mindful indulgence?

Mindful indulgence is enjoying foods, activities, and events that bring you joy without major setbacks. Mindful indulgence is consuming food items that do not contain potentially harmful ingredients. We want you to be mindful of the sweet treats that have artificial sweeteners at the top of their ingredient list.  We LOVE Dannon® Oikos® Triple Zero Greek Yogurt! Its full flavor, protein packed and perfectly sweet with no artificial sugars. This yogurt is sweetened with Stevia leaf extract, a natural calorie-free sweetener. The next time you are in the mood for a sweet treat, indulge in our Banana Split Stuffed Strawberries!

 

Banana Split Stuffed Strawberries

Ingredients:

  • 1 pint fresh strawberries, washed
  • 1/4 cup dark chocolate chips
  • 1 teaspoon butter
  • 1/4 cup finely chopped pecans
  • 1, 5.3 ounce banana cream Dannon Triple Zero Oikos Greek Yogurt
  • 1 banana, mashed
  • 2 tablespoons crushed pineapple, well drained

Garnishes (optional) Fudge sauce (your favorite) Sprinkles Cherries

Directions:

  1. Start out with the filling. Combine Greek yogurt, banana and pineapple in a bowl.
  2. Stir until mixed completely and place the mixture in a ziploc and refrigerate for 30 minutes.
  3. Cut of the tops and bottoms of the strawberry so that the strawberry will stand upright.
  4. Remove the core of the strawberry.
  5. Melt chocolate chips in a microwave safe dish for about 25 seconds in the microwave and stir in butter until smooth.
  6. Dip the bottoms of each strawberry in chocolate and then in nuts.
  7. Place the dipped strawberry on parchment paper and refrigerate 5 minutes or until set.
  8. Cut a corner off of the Ziploc bag and pipe the yogurt mixture into the center of each strawberry.
  9. Top with desired garnishes (chocolate, sprinkles, cherries). Enjoy!!

Love & Blessings Always, 

Life Isn't Fair

Shamera Robinson

We spent last Saturday at the 3rd Tri-City 5k Walk/Health Fair in Raleigh, NC. When we found out the tagline was "Stepping for Diabetes," you know we had to accept the invitation! The event was impactful, but there was no shortage of work to be done. Kam and I spent the day running around connecting with attendees, prepping taste testers, performing food demonstrations, and making genuine connections with community partners. After a very long day, the only thing I wanted to do was relax. We finally made it home and I was scrolling through my timeline when I came across something interesting.

I found out the CDC recently released a study comparing Racial Disparities in Age-Specific Mortality Among Blacks or African Americans in the United States from 1999–2015 (image shown below). "Death rates from heart disease, cancer, diabetes mellitus and homicide have been increasing at earlier ages among blacks than among whites." That's right.. the results show that African Americans are STILL much more likely to die at earlier ages than their white counterparts... from all causes!

After leaving an event focused around educating and encouraging our community, I couldn't help but be a bit discouraged. "Life isn't fair," I whispered to myself. But I quickly remembered that these are the reasons why Full On Faith Nutrition was started! We are here to help bridge that gap. We are here to make sure you are informed. We want nothing more than to show you how to prepare healthy meals and highlight the ways food can impact your body. There are so many factors that affect our health (finances, unemployment, inactivity, safety, knowledge, etc.) but lets get a handle on the ones we can immediately control.

Life isn't fair... but is it worth it to keep fighting? ....Absolutely

Love,

Hidden in PLAIN Sight

Kamaria Mason

A few weeks ago, I got a call from my cousin who was irritated about getting these horrible headaches after taking cough drops for a cold. See, my cousin has an aspartame allergy. Avoiding aspartame is nothing new for her, but she was frustrated because it wasn't like she drank a diet soda...this was a cough drop! So, Sham and I did some investigating to find hidden sources of artificial sugars (particularly aspartame)?


We were shocked and inspired! Since we love soo many items on the list above, we decided to create our first blog series Hidden in PLAIN Sight. Over the next few weeks we will feature tasty recipes that are low-sugar with no artificial sweeteners. 

Stay tuned... 

Liquid calories count too...

Kamaria Mason

Summer is quickly approaching and you might be anxious because.. body goals. See, the problem with spring and summer is the prevalence of delicious sugar sweetened drinks. Lemonade, sweet tea, flavored “water,”... just to name a few. Nothing is wrong with these drinks, they taste GREAT and are usually paired with some yummy high-calorie food. However, when consumed excessively (i.e. multiple servings per day - multiple days per week), it’s almost impossible to drop those extra pounds. Liquid calories are still calories.

 

Wondering about the difference between liquid calories and food calories?

Well, liquid calories are like stealth calories. Our bodies often don’t respond to them the same way they do to calories from food. With liquid calories, particularly beverages sweetened with high fructose corn syrup, our stomach doesn’t send the same signals to our brain telling us when to stop. Hence, the stealth effect. We keep drinking and drinking, unknowingly ignoring these signals, consuming more calories than we need each day, and slowly but surely gaining pounds of stubborn fat (bye-bye beach-body!)

But what’s the alternative... diet drinks?! Most diet drinks are full of artificial sweeteners or sugar alcohols, which taste gross and may cause headaches or gastrointestinal discomfort. Water is nice, but can be boring after a while...so what are you to do?

 

How to switch it up!

We came across this amazing Tropicana Tangerine Lemonade, aka heaven in a bottle! We looked at the nutrition label and saw 28 grams of sugar in each glass...NO thank you! So what do you do? ...get creative!

 

When life gives you lemons, make a Lemon-Mandarin Spritzer!!

Ingredients:

  • 1, 4-ounce cup mandarin oranges in 100% fruit juice
  • 1 tablespoon lemon juice, freshly squeezed
  • 4 Nature Sweet packets by Whole Earth Sweetener Co.
  • 1½ cup mandarin orange seltzer water
  • 2-3 ice cubes
  • 2 thin lemon slices

Directions: Separate 3-4 mandarin oranges and muddle them in bottom of a mason jar. Add lemon juice, club soda, Truvia, ice and the remaining cup of mandarin oranges with juice. Stir and garnish with lemon slices.

Different drink. Same flavor. Less calories from added sugar!  

 

Love & Blessings Always,           

 

 

Christ over Culture Podcast!

Kamaria Mason

Sham and I had the pleasure of meeting Michelle Lenea, an AMAZING woman who has inspired us to pursue life, love and Christ in all that we do! So often we pursue temporary things that our culture deems supreme. Professional accolades, beautiful homes, fabulous cars, a sexy husband who will appreciate that snatched waist and the list goes on. Now, I'm not saying those things aren't important or that you should not strive to achieve greatness, but we have to remember to have a balanced perspective. This is especially important when it comes to health and wellness. All to often, we pursue physical perfection through a quick fad diet or detox cleanse, but what is that doing to our bodies? How does this yo-yo approach to weight management affect our mental and emotional health?

In order to achieve wellness, we must continually renew our minds and meditate on how we pursue "important" things. Today, we challenge you to think about what you are pursuing? Are you running yourself ragged pursuing temporary perfections or are you developing lasting lifestyle changes?  

The choice is yours....

 Listen to the Christ Over Culture podcast on

iTunes and Sound Cloud

 

Thailand Eats

Shamera Robinson

If you've been anywhere near my Instagram (@Shamera_RDN), then you know I recently returned from a trip to Thailand. There are no words to accurately describe my experience. The people were engaging, the culture was powerful, the landscape was awe-inspiring... BUT THE FOOD?! Oh, Thai food has forever changed my life. Words may not do justice, but pictures always help!

Vacation Eats: Thailand Foodie Photo Blog

Early Mornings

Thailand is twelve hours ahead of EST, and the flight took 20+ hours. After about two days of jet lag, I was ready to take the breakfast scene by storm. Please know that it did NOT disappoint. (hover over picture for quick description)

The largest veggie omelet I've ever laid eyes on. I'm sure they used at least six eggs... And I devoured every piece!

The largest veggie omelet I've ever laid eyes on. I'm sure they used at least six eggs... And I devoured every piece!

This mango pancake was the perfect mix between a crepe and traditional pancake. The only way to elevate pancakes... fresh mango!

This mango pancake was the perfect mix between a crepe and traditional pancake. The only way to elevate pancakes... fresh mango!

Thai baked eggs: Baked eggs with Chinese sausage, shitake mushrooms, and minced pork -  topped with fresh coriander

Thai baked eggs: Baked eggs with Chinese sausage, shitake mushrooms, and minced pork -  topped with fresh coriander

Listen! Coconut infused pancakes served with caramelized bananas and candied cashews. SAY LESS!

Listen! Coconut infused pancakes served with caramelized bananas and candied cashews. SAY LESS!

 

Late Nights

There was no shortage of adventure! Whether we rented motor bikes, swam with elephants, or hiked to the peaks of Thailand.. the night always ended with food.

This Thai curry pineapple fried rice tasted even better than it looks... seriously

This Thai curry pineapple fried rice tasted even better than it looks... seriously

KA NA MHU SAB: Stir fry Thai kale with minced pork. LIFE!

KA NA MHU SAB: Stir fry Thai kale with minced pork. LIFE!

Can you ever go wrong with stir-fry vegetables?!

Can you ever go wrong with stir-fry vegetables?!

Already missing our group lunches prepared by locals!

Already missing our group lunches prepared by locals!

 

Long Sips

I don't typically drink juice, but I couldn't stay away during the trip. There were so many fruit stands offering fresh squeezed juice (no added sugar, no preservatives... just fruit).  How can you say no to ingredients so pure? 

Apple - Beet - Carrot - Ginger juice to start the day.

Apple - Beet - Carrot - Ginger juice to start the day.

I call this.... Mango In A Bottle. I wish I had a better picture, but I drank it too fast!

I call this.... Mango In A Bottle. I wish I had a better picture, but I drank it too fast!

The most delicious mojito from Chalong Bay Rum Distillery. All hearts!

The most delicious mojito from Chalong Bay Rum Distillery. All hearts!

 

Sweet Treats

This section doesn't really need an explanation. I also didn't really know the names of the treats I ate in Thailand. But honestly... when someone says dessert I typically don't ask many questions!

Heres my "sweet potato bite thing"

Heres my "sweet potato bite thing"

Check these "green tea Twinkie cakes"

Check these "green tea Twinkie cakes"

A caramel shake straight from the high heavens! Words cannot describe how this shake transported my WHOLE life!

A caramel shake straight from the high heavens! Words cannot describe how this shake transported my WHOLE life!

 

Thai Cooking Class!

I tasted so much food in Thailand, but the experience would not have been complete without learning to make a few traditional Thai dishes!

Food prep!

Food prep!

...and more prep!

...and more prep!

Hot and Sour Prawn Soup

Hot and Sour Prawn Soup

Pad Thai

Pad Thai

Fried Spring Rolls

Fried Spring Rolls

Deep Fried Banana

Deep Fried Banana

Sweet Sticky Rice with Mango

Sweet Sticky Rice with Mango

The End.

I cant wait to share my next Foodie Adventure with you!

Love,

I RISE

Kamaria Mason

A message from Juhanna Nixon (Part 1)

My journey of losing over 70 pounds and keeping the weight off was such an emotional journey and still is today.  The journey of better health,  active fitness,  and spiritual growth is a lifestyle that will never change or end. Prior to starting, I felt the need to be paired with someone to help me stay accountable which in turn caused a cycle of downward attempts because I wasn't just holding myself accountable but someone else. The more now; as I sit here writing this; I realize that I had put the other individual above me and hadn't focused on what I needed for myself. I had to learn and acknowledge that I have  to do this on my own and for my good, this is not for anyone else,  IT'S FOR ME. The only way to do that is to have God with me to help push me through this. All I do in life is for his glory.  I couldn't watch myself or allow myself to go down a road of high blood pressure, osteoarthritis, osteoporosis, diabetes, dialysis, heart problems, morbid obesity.


I had to RISE UP, above my feelings of doubt, above my compulsion to put others needs before my own. I had to face the fear of being at risk for chronic diseases, take action and fight to avoid becoming another statistic!

You Know What's In Your Food, Huh?

Shamera Robinson

IMG_8784.jpg

The clouds were breathtaking and the sky was beautiful. I was on a plane headed to Miami when things got interesting. My mind was clear. My heart had peace. ..but my stomach?! Oh, my stomach waited until mid-flight to act a complete fool. My brain started searching for quick fixes for an upset stomach. Luckily, the stewardess was making her way down the aisle with the refreshment  cart. I usually get water, but this time I went for ginger ale. You always get ginger ale to settle your stomach, right?   

Ginger can absolutely help with indigestion (and even cramps). I quickly poured my drink and proceeded to sip. While I was sipping, I took a look at the ingredient list.

[Side Bar: Foods are written on the ingredient list by weight. This means the predominant (heaviest) ingredient in the product is listed first... and so on.. ]

So, I'm convinced ginger must be listed in the top three ingredients of my ginger ale... Nah. The ingredients read: Carbonated Water. High Fructose Corn Syrup. Citric Acid. Sodium Benzoate. Natural Flavors. Caramel Color.

I was drinking whole can of soda to help settle my stomach, and ginger wasn't even on the ingredient list.  The closest thing to ginger was natural flavor - who really knows what that means?!

Moral of The Story..?

We have to become informed consumers. Experience has taught us we cannot believe everything people say, and that also applies to food. Please understand these food companies will sell you a dream faster than these men. All you need to do is take an extra seven seconds to glance at the ingredients. There is no reason you shouldn't be able to recognize the things going into your body. 

Love,

Upgrade Your Morning Routine

Shamera Robinson

"Eat your vegetables." We've all heard it, but how many of us actually do it?

The answer is 13%. THIRTEEN PERCENT of Americans consume at least 2.5 cups of vegetables per day. This means nearly 9 of 10 of us just aren't getting enough.

...So what?

Vegetables are full of essential vitamins, minerals, and fiber that help protect your body from chronic diseases. Meeting the recommendation (2.5 - 3 cups per day) can help you avoid high blood pressure, high blood sugar, and excessive weight gain.

...Now what?
The best advice we can give is simple - Start Early! Even if you have the best intentions, it is hard to squeeze three cups of veggies in at dinner time. You may plan to have a huge salad once you get home in the evening, but as soon as you get the call to go out for pizza with friends... Well, that plan is out the window.

It's time for us to shift the way we think about our meals, and the best place to start is breakfast. Here are 5 ways to upgrade traditional breakfast foods and bring you a step closer to meeting your recommended vegetable intake.

5 Ways To Rethink Breakfast

1. Smoothie - For anyone looking for breakfast on the run, a quick smoothie is a great option. However, not all smoothies get the green light from us. If you load your blender with a ton of fruit, then you are missing the point. Use your morning drink to sneak vegetables into your day. Spinach and kale are always easy additions, but don't be afraid to add other colors. Bits of beet or butternut squash can add a sweet splash.

2. Eggs - Love them or hate them, eggs are a great source of quality protein to begin the day. Even better? ..It is easy to sneak a serving of vegetables in for a delicious meal. You cant go wrong with an omelet or veggie scramble, but sometimes this takes too much time in the morning. Check out our Mini Egg Frittata recipe for an easy grab and go breakfast idea.

3. Toast - Ahhhh.. Toast! We don't mean "dab of butter with a squirt of jelly" toast. We mean the fully loaded, nutrient packed, start your day the right way toast. Avocado toast has made a grand appearance on the brunch scene, but there are other ways to get your veggies up. Here are a few ideas...

  • Red pepper hummus with cucumber, onion, olives and sprinkled feta
  • Thinly sliced mozzarella topped with tomatoes, garlic and basil
  • White bean spread with mushrooms and caramelized onions

4. Oatmeal - Savory oatmeal is on the rise. Yes, people are adding arugula and onions and zuchinni to oatmeal. Not your speed? We understand that not everyone is ready to let go of warm, sweet oatmeal for the sake of a vegetable. We'll just drop this carrot cake oatmeal here.

5. Pizza - ...No, it's not delivery. There is absolutely nothing wrong with pizza for breakfast, but we need to do it right. Have you tried individual pita pizzas? Try taking a whole grain pita and adding your favorite pizza toppings... as long as those toppings include a vegetable. Bake your pita on 425ºF for 8-10min and flourish!

 

Vegetables offer nutrients that have been shown to lower risk of obesity, heart disease, diabetes and beyond. These are proven #FACTS, and nearly 90% of us still missing the mark. Don't forget that taking the time to properly fuel your body is self-care too.

Love,

Running Forward

Shamera Robinson

Have you ever felt tired? I mean perpetually tired.. the type of tired that follows you to bed and wakes up with you first thing in the morning. Well that was me for the past two months! Eventually, I realized I needed a vacation.. So somehow I ended up in Miami last week. In addition to getting some much needed rest, I had the opportunity to support my friend during the Miami Marathon (Shoutout to Double A the Juiceman).

Please understand that I am NOT a runner. I had never been to a marathon, let alone considered running one! I had no idea what to expect while searching for a place to spectate. I finally settled in a small cheering section at the end of the race. As I stood at the finish line waiting to see a familiar face, something happened. Every face started to look familiar. I saw people crossing the finish line in tears. I watched people stumble across the finish line in disbelief. Others jumped across the line in vibrant triumph. I could not help but cheer as I watched people push their bodies to new limits. I began to empathize with the emotions I witnessed.

My friend always insisted that running was much bigger than exercise. He continually talked to me about the physical/mental/emotional/spiritual challenge that running can inspire. Standing at that finish line helped me fully understand the message he hoped to convey. In the moment, I decided I would run. Even if I have to do a quarter mile at a time, I will run. And if this inspires you, then I want you to run with me!

I've been diligent with planning healthful meals and practicing discipline in my  faith, but it is time to push my physical limits.

I'll see you at the finish line!

 

Love,

What's Stopping You?

Shamera Robinson

Photo courtesy of Legacy Design & Photography 

Photo courtesy of Legacy Design & Photography 

Sometimes, the best way to defeat your enemy.. is to admit you have one. As we took time to reflect on 2016, it was easy to pinpoint our biggest rival. Go ahead.. Take a guess!

The thing that held us back the most last year was none other than.. PERFECTIONISM! We spent endless hours and phone calls and emails planning the perfect products for you. We always want to give you our absolute BEST! Often times, this desire for perfection led to extended deadlines and deleted content. Other times, it stopped us from sharing our ideas altogether. 

We know, we know... "It's about progress not perfection." Our transparency is not only to help hold ourselves accountable, but it is for you to hold us accountable too. We have claimed 2017 as our year of why not? When ever an opportunity presents itself to us, then our response will now be "Why -freaking- Not?!"

Now that we've made all these big promises.. there is some exciting news we must share! The Full On Faith store is now open (check the tabs). Our lovely reusable grocery tote is now available for purchase. We are crafting all types of goodies to help you on your empowered wellness journey, so stay tuned!  

Your support means the world to us!

Love,

Kam & Sham 

 

Do you not see it?!

Kamaria Mason

Image courtesy of Pixabay!

Image courtesy of Pixabay!

But forget all that, it is nothing compared to what I am going to do. For I am about to do something new. See, I have already begun! Do you not see it? I will make a pathway through the wilderness. I will create rivers in the dry wasteland.
Isaiah 43:18-19 (NLT)

NO God, I don’t!!  See most of you are closing out this year celebrating because the holiday season is near, which means new “things” (presents), new experiences (vacation), followed by a new exciting year. However, others of you like me may be struggling to see the light at the end of the tunnel because certain events of this year made you feel like you were getting beat down by Floyd Mayweather Jr.! So NO I don’t see it...due to a series of very unfortunate events and terrible people this year may have shaken you to your core.  Making it difficult for you to trust in your friends, family, yourself, even in God. For some of you, this year started out as one of the best years of your life! Things seemed to be falling into place, you were happier than you ever before, and in a moment everything changed.

It's hard to SEE IT, to trust that God is doing something great and new for you, when you wake up in the morning and it feels like as soon as you put two feet on the floor, someone sucker punches you in the stomach making you cower to you knees. It’s hard to FORGET about former things and not dwell on the past when situations in life continually remind you of your past. But Isaiah tells us that we have to get over it! We must forget about former things. That’s our responsibility, that’s what is required in order to receive the promise in this verse.

See if we’re constantly dwelling on our past we can’t see the NEW thing(s) God is doing in our life. We can’t see God making a path in the wilderness (aka the hot mess of life’s current unpleasant circumstances). We can’t see God creating rivers in the dry wasteland (aka my present situation-insert *poop emoji *poop emoji *poop emoji). When we dwell on the past it's impossible to have the faith to see anything new. Essentially, we inflict a self-imposed blindness on ourselves, prohibiting us from seeing the good thing(s) God is creating in NOW.

It’s time to forget on purpose! Take this first step so that you can position yourself in such a way that God can to reveal His newness!

LOOK FORWARD!

LOOK FORWARD!

A Dietitian-Approved Thanksgiving

Shamera Robinson

We have officially entered holiday season!

Thanksgiving came quickly this year, and dietitians everywhere have been scrambling to find ways to make our holiday favorites a bit healthier. Don't get me wrong... I love lean protein and whole grains as much as the next RD, but there are just some dishes I dare not disrupt. Am I the only dietitian who prefers to indulge in the real thing? ....Of course not! I polled a few of my foodie friends to see what recipes they plan to enjoy "as is" this holiday.

You might be surprised to out these four things...  

 

1. Side Dishes Reign Supreme

Image Captured by Marisa Moore

Image Captured by Marisa Moore

Turkey is cool and all.. but would Thanksgiving really be an event without the sides?

While Marisa Moore, MBA, RDN, LD, notes this Balsamic Roasted Brussels Sprouts recipe as a Friendsgiving hit, her real weakness is a bit different. She uses Thanksgiving to savor homemade dinner rolls (join the club), but she doesn't keep them around very long!  "I don’t need extra buttery, soft dinner rolls in my house because I know how it will end. Out of sight = out of mind," said Marisa.

The mastermind behind Bucket List Tummy also chimed in with her cherished holiday tradition - green bean casserole! Sarah Schlichter, MPH, RD, believes there is no touching mom's famous recipe. "I love the classic recipe that my mom has always made, with lots of cream of mushroom soup, whole milk and fried onion ring toppings," noted Sarah. "While I know there are plenty of ways to lighten it up, it's a tradition for my family to have the real thing. Thanksgiving only comes once a year, so I try to focus less on the overall nutrition, but more about the quality of the food and the memories we make eating it."

 

2. Carbs Are A Must-Have

Image captured by Kristina Todini

Image captured by Kristina Todini

Do dietitians only eat non-starchy vegetables for Thanksgiving? ....Ha!

Kristina Todini, RDN, would say otherwise! "While I love to serve colorful vegetable sides, what I really look forward to at Thanksgiving are my Scalloped Potatoes with Leeks, Enoki Mushrooms & Taleggio. Cheese, creamy and oh so delicious," she shared.

However, the carbohydrate train doesn't end with potatoes.  It would not be a good holiday post without mention of macaroni and cheese. Shannon Ebron, MS, RDN, declared "Macaroni and cheese is a holiday favorite where healthy substitutions will not fly with my family." Shannon continued to deliver the facts by adding "This dish is ALL about the cheese, so using whole milk cheese is a must and lots of it. Save the butternut squash and quinoa for something else!"

[ perfect place to insert nail painting emoji 💅🏾 ]

 

3. Sweets Do NOT Get Skipped

Image Captured by Valerie Agyeman

Image Captured by Valerie Agyeman

Is it a side dish or is it a dessert? Who really knows where to place sweet potatoes?!

No matter where you decide to place it, Nathaniel Stritzinger (RD2Be) has a Twice Baked Sweet Potato dish that cannot be denied. "The sweet potatoes are first baked, their contents removed and mixed with just a few tablespoons of butter, and then baked a second time with a scattering of delicious maple brown sugar pecan streusel on top. That’s it," Nate admits. "Easy and attractive, delicious and nutritious. You really can't go wrong!" 

You also can't go wrong with this sweet potato cake (pictured above) from Valerie Agyeman, RDN . "It’s a lightly spiced cake, similar to carrot cake, but made with sweet potatoes and ohhh so moist! Spread some cream cheese icing on top, and your whole holiday is made," said Valerie. She continued to exclaim "I love the holidays, and if you know me, you know that sweets put a smile on my face!" 

 

4. Dietitians are Real People Eating Real Food

Image Captured by Nathaniel Stritzinger

Image Captured by Nathaniel Stritzinger

For anyone who might think dietitians sit around eating salads everyday, understand that is not true - especially not on Thanksgiving!

Eating well means making smart food choices, but it also means allowing  indulgences from time to time. We [FullOnFaith] passionately believe that promoting a healthy relationship with food is just as important as encouraging nutritious eating. This is a judgement free space!

 

So what's a dietitian-approved Thanksgiving? 

A dietitian-approved Thanksgiving is enjoying delicious food, creating amazing memories with family/friends, and finding resourceful ways to express gratitude for all of life's blessings! 

 

Happy Thanksgiving!