Overnight Oats and Sweet Potato Wedges

Happy Monday y'all! Hope everyone had a great weekend! 

This weekend I learned how to throw an axe, chop wood, saw wood and the underhand chop with my good friend Heidi. One of my current nutrition clients is the owner of Project Woodchips, who's current initiative is to bring outdoor activities to the city/Brooklyn; it was so much fun! Project Woodchips is planning to continue the woodsman class once a month at Gotham Archery so if you're at all interested make sure to sign up, the next one is November 18th! Here is a short video to recap the fun Heidi and I had Friday, enjoy! 

Now, to the nutrition stuff! One of my favorite and easy recipes is overnight oats. There are several ways to make them, just make sure you fit everything into your macros :) This is another great recipe for traveling (following my recent travel post here)

Another recipe I've found is Sweet Potato Wedges. Occasionally I get tired of eating the same thing, okay I admit it :( BUT it is easy to find a new way of cooking the foods you eat a lot of by looking up new recipes; this is one of them. You can use Japanese/Oriental Sweet Potatoes (the purple ones) or regular Sweet Potatoes. They're soft on the inside and crispy on the outside - so good!! 

Hope you were able to get in your Sunday night meal prep! It's a new week y'all, take advantage and get your cooking on! Eat real, whole foods!


What I Ate Wednesday

Happy Thursday Y'all! It's almost Friday

How has this week been so far for everyone? Mine has been decent, it's been a slow start to say the least! I had leftovers from last week's plan so I am currently finishing up those, getting ready for more food prep tomorrow. Here's what I ate Wednesday and the rest of the week.

I incorporated a new recipe, Sweet Potato Buffalo Chicken Casserole, I changed around the ingredients a bit to fit my macros but it is a really good recipe, especially if you like buffalo chicken wings, NOT quite as good as those but it is a good healthy rendition. I tend to stick to the same food menu through most weeks, but when I find a good recipe, or just get tired of something, I'll include it!

This past weekend I had some friends over for brunch so in prep for the brunch I headed over to Pinterest for some ideas and came out with too many! I put together a Bloody Mary bar and a Mimosa bar, Pinterest is dangerous. Everyone brought a dish and we enjoyed each others company for a few hours. I indulged in EVERYTHING - did not hold back. Hey, sometimes you just have to enjoy life! I had everything from cinnamon roll waffles, to a delicious quiche with hash brown crust, to bagels, to carnitas and guacamole, to sweet potato beef casserole - it was glorious.

I personally have to enjoy the weekends, I don't beat myself up about trying to stay on top of nutrition during the weekends because I want to enjoy being out with friends and their company. So if you veer off don't sweat it, just pick up during the week, with that said get started on that meal prep! 

Eat well. Live well. Be happy.

What I Ate Wednesday

Happy Wednesday Y'all! Hope everyone is having a great week! 

First blog post of Efficient Macro Energy for Recovery, Gains, and Endurance (EMERGE). You might be thinking what is this? I'd like to take a moment and tell you a little bit about EMERGE. The idea behind EMERGE is to emerge your life style, in a healthy and fun way. It's a way to learn what you are putting into your body and learn how your body reacts to different foods. EMERGE is for EVERYONE; whether you're looking to gain weight, maintain weight or make personal gains. I create meal plans based off of your goals and activity levels. I'll give you a snap shot of what I prepared for myself this week.


I started my week with meal prep on Sunday. Before I get started I like to turn on a good playlist, usually Pandora radio station Missy Elliot, 90s R&B, 90s Pop or Dave Matthews...I'm a nineties kid what can I say? I light some candles and set out all of the food I am about to prepare - I like a little organization before I start. I think of what will need to cook the longest, get that started and then take on the rest of the courses. Make cooking fun! Meal prep is KEY -- your weeks get hectic and things ALWAYS pop up, the last thing I want to do at the end of the workday is cook, so it is nice that I get it all done Sunday. All I end up doing after work is measure out my food for the next day and set in the fridge to grab in the morning before heading to work.


Cooked up a new recipe this week that I also gave to a couple of my clients, I always find recipes for clients but never actually try them for myself. SO this week's new recipe is Turkey Meatloaf, I edited the recipe a little to work with my macro nutrient break down. 

Hope this was a little encouraging for your meal prep this coming Sunday, enjoy the rest of your week!

Eat well. Live well. Be happy.