To see a change in our bodies and get the maximum amount of benefits from this 30-day challenge we must turn on our PMM’s. What are PMM’s you ask, well that’s your Portion control, Modification and Moderation for food intake. PMM’s is not a diet it’s a lifestyle, using a well-balanced meal plan and adding your PMM’s will give you everything you need to achieve your goal for the next 30 days while also being allowed to get in some of those foods we crave so much.

Portion Control

First up Portion Control, I know I know every health guru, nutritionist and dietitian all say “it’s all about your portions” but I have to say this is true. No matter what type of food you’re eating healthy or fatty if you do not have control over your portions it’s a losing battle.

I try to make portion control as fun as possible when making food. I buy only what I need and because I am a single woman who refuses to cook every day, I also factor in leftovers when grocery shopping. This trick helps me stay within portion, I know if I take that extra piece of chicken tonight I will only be left with one for tomorrow and that means I have to cook, clean and grocery shop all over again which turns into me at Popeye’s drive thru.

Keep your portions colorful, a colorful plate is a healthy plate. When plating my food, I always start with the vegetables it’s the most colorful and most important for any proper lifestyle eating. Then I move over to my meat, I tried that whole thing about eating no more than the size of your fist for my meat portions but my hands are small so I can’t trust that(haha). Now I pretty much can eyeball what I need but in the beginning I used “My Plate”.

“My plate”

“My plate” showed me what my plate was supposed to look like which was a big help, I was able to see and understand how much I’m supposed to have while also noticing it wasn’t much room for those starchy potatoes I love ha-ha. Portion control is key to any healthy lifestyle but so are modifications.


Modifications are making changes to the way we prepare our food. This transition happens slowly and gets better over time. Instead of frying start baking, bake your French fries, chicken, fish etc. and if you do choose to fry use a low-fat high smoke oil like olive oil, avocado oil or sunflower seed oil. These smalls modifications will begin to change your taste buds and your love for healthier food will grow while the need for salt and sugar will lessen.

When making modifications to meals I am very crucial on keeping the flavor, food without flavor is like a stripper without a pole it just doesn’t work. The best thing to do is look up new recipes, with the health craze at an all-time high chefs and cooks are making changes to their meals and showing a healthier version that does not sacrifice flavor. This makes things a lot easier for you so you won’t have to experience the trial and error of making modifications, this is also a fun way to try new flavors with your family. Modifications can be big or small, and I know there will be times where you do wish to have that big Sunday meal with ribs, baked beans and coleslaw and I say have it.


If you grew up with southern cooking like me there will never be a time where you do not crave a good Sunday meal. A lot of times we restrict ourselves from these types of meals because they are full of fat(flavor), calories(love) and two seconds away from giving us high blood pressure(home). When we restrict ourselves from these type foods the moment we get a taste of BBQ on our lip we overindulge.

So how do we still eat the food we grew up on without overindulging? Simply by not forgetting the “PM”, portion control and modification while also having the food you love within Moderation. No matter what you’re eating always exercise portion control and keep your plate colorful, you have two ribs on your plate add a salad or fruit to modify while still having a small portion of beans or coleslaw (not both don’t push it ha).

Modify when you can but never forget your portions, having those big southern meals every so often will not affect or change the progress you have made. By not restricting yourself of these foods this will help with cravings and overindulging, the body is already use to having carbs and everything else because you have a well-balanced lifestyle so it’s less likely to react and crave for more.

Try adding your PMM’s to your healthy lifestyle and see how the changes affect your eating habits. Big or small every change in your lifestyle makes a big difference overall.



Stepping Into My New Life

It’s that time of the year again, it’s the “New Year New Me” saga and I absolutely hate it. Every year around this time everyone makes their New Year resolutions for the new year, me personally I hate making resolutions. I forget about them two months in and I’m back to the same bull I was pulling the year before by the end of February, ok let’s be honest by the end of January.

Instead of making a New Year resolution I started to go on journeys. This will be my second journey in my fourth year of journeying (yes I have to repeat them first time is a trial run haha). As you may know my first journey was a positive journey and baby let me tell you she wasn’t a pretty one. Now I am on my second journey “stepping into my new life” and is excited and ready for part two.


My “Stepping into my new life” journey this year was all about using the tools that I learned from my first journey and actually putting them into action. This for me was particularly hard, I’m a private person and having to actually express myself instead of going into a bubble was a very big challenge.

Me and fear do not get along in the slightest, if it looks scary I’m out. After going through my positive journey I learned that I’m not afraid of fear I’m fearful of rejection, I fear not getting the answer I want (which is always a yes) and the fear of someone telling me no. Having had rejection made me fear rejection but if I wanted to “Step into my new life” I had to meet fear and rejection at the door and trust me they said hello.

Stepping into my life also meant tackling my anxiety. I have always been open about my challenges with anxiety, my anxiety can go many different ways but mainly I become angry and frustrated and at times I become emotional and choose to walk away from everything. Now I was trying to balance fear and anxiety, I seriously had to ask myself are you sure this is what you want to do but I couldn’t address my fear without first addressing my anxiety.

What I learned

This year has not been the easiest, I have been tested in ways that I couldn’t imagine but because of my first journey I knew that if you meet anything with love something beautiful has to come from it and to always find the light even when it’s dark.

When it came to tackling my fear of rejection I have to get all the props to my mom and friends. Having a good support system is valid in any journey especially when society can make the most successful person feel small and lonely. They pushed me to try new things and take off the comfort blanket I have been sleeping under for the last 27years. They pushed me to show emotion, go places where I didn’t know anyone, they even pushed me to start dating (which was the absolute worst haha) they even pushed me to release my blog and YouTube channel that was not supposed to come out for another two years.

Having that support and knowing that no matter if I failed or succeed they were there, it didn’t matter that fear was standing at the door saying hello when I had comforting hands pulling me through. Now that anxiety whew child baby needed some work.

Anxiety is something no one but you can bring you through, yes your peers can say inspirational words and you can have a support system out of this world but what most people forget is anxiety is all in your head. You are fighting you, you are telling yourself you’re not good enough, you are saying you’re not worthy. This is where my positive journey had to really shine some light, everything my family and friends were pushing and encouraging me to do my mind was constantly saying you’re not ready for this yet. I had no idea what other tools I needed but my mind clearly had a list of things to do and stepping into a new life was not on the agenda.

I had to find something I could hold on to no matter where I was at to calm my mind so I turned to music (as 99.9% of us do), I made myself an anxiety playlist (list on YouTube channel journey 1807). I categorized my moods and feeling and played music to keep me calm from being aggravated or ready to kill one of my coworkers haha. Every song that made me feel strong when I need strength, a vision when I needed guidance I put into that anxiety playlist and who knew Cardi B could be such a great source for every emotion.


Today I am ready for part two I am excited to see where my 2020 journey takes me. 2019 was a big eye opener and I know that there will be new challenges in 2020 but each year I gain new tools and a new perspective on life. My name is Malanna and my 2020 journey is “Stepping Into My New Life” she ready!!


O.N.O It’s Organic

Are you eating organic and have no real clue on whether it’s organic or not or even what organic means? Well looks like its time for you to learn the O.N.O’s. If you are eating organic food to gain more nutrients or for weight loss, then organics is not for you. There are some instances when buying milk or honey that if you buy these items organically they do offer more nutrients then the conventional food, but that is not the case in most organic foods. Organic Food is broken down into three different varieties I like to call them the O.N.O.’s (get it “Oh no”, I know really corny haha). O.N.O stands for 100% organic, natural and organic. This is how consumers label organic food and we’re going to look into why.

Keeping it organic

Have you ever heard of the saying keeping it 100, well we are keeping it 100% organic. 100% organic means that there have been no chemicals or pesticides added to the food as well as no hormones or antibiotics just regular home grown food that has nothing but God’s work on it.

This type of organic is rarely sold in stores as it’s shelf life is almost nonexistent and most stores are not willing to take that big of a hit in food loss.

100% organic can be found at your local farmer’s market or at your local Farmer who grows organically, producing only a small amount of organically grown products. When buying from these markets or farms always be sure to ask how it is grown and the soil that is used, as this can alter the quality of the food and even the results of how organic it really is.

Now raise your hand if you ever went to the grocery store and saw a label that read 100% all natural chicken and thought you were buying organic? Raise them up high, I’ll even raise mine because I’ve done it to, but guess what it’s not (cue dramatic music)


Natural foods are quite different from organic foods that are sold for produce. Natural foods are not closely ran by the FDA despite the pressure from courts to define the term beyond meats and poultry it also does not have any real regulations. Which is why it is not associated in most organic categories.

Only 70% of natural meats and poultry are chemical and pesticide free. Natural foods are minimally processed and do not contain any hormones, antibiotics or artificial flavors, but all of these things are not guaranteed. With the lack of regulations consumers do not have to tell us how the animal was raised or fed and if any antibiotics or hormones was used elsewhere.

Natural foods were created to sooth the supply and demand of customers wanting to eat healthier and organic. Consumers make and sell these products fast and easy while cheating the organic system, buying natural foods is risky but it doesn’t mean you shouldn’t buy it. I know there are no guarantees but if I can possibly only have 30% or 50% chemicals in my food opposed to the 100% chemicals I’ve been eating I’ll take 30% for 200 Alex.


Who wants organic? We want organic and when we want it NOW!!!!! As the demands for healthier food and better treatment for animals grow we assume the FDA has finally listened and given us what we’ve been asking for. Organic products that only say organic with no percentage guarantee is only 95% organic as the other 5% can contain chemicals and pesticides but is usually used to sustain the product for market purchase.

I know what you’re thinking and yes this still does have chemicals and to be honest there is no real way around that. Consumers need shelf life and we need easier access to organic items, as I said before I’ll take the 5% Alex.

Organic food is not about how much it will contribute to your weight loss or even looking cool because you buy organic (ok your kind of cool). Organic food is about the cleanliness, to rid your body of the toxins and waste we have been eating on for centuries, so when shopping choose wisely and don’t forget to ask yourself O.N.O is this organic?


The Keto diet

The Keto diet is one of the hottest diets out right now and there is no one who can say they haven’t heard of the Keto diet or at least tried it.

From celebrities to your own grandmother the Keto diet is like the new Kim K in the nutrition world and I’m going to break it all down for you, from the benefits to the infamous Keto Flu also how much of this diet is really a lifestyle.

The Keto diet is broken down into numerous variations and today we will be looking into the standard Keto Diet(SKD). The SKD diet is the most popular variation of the Keto diet, even my own brother was on the Keto diet, well a bacon added Keto diet (he’s not giving up that bacon) but when asked about the diet he gave me the same answer every Keto dieter has “it’s so great for your health, you’re going to feel so much better on this diet.” This is a standard Keto dieter answer and which I knew was a crock, so I wanted to find out more but first what are the benefits?


The SKD is a 75% fat, 20% protein and only 5% carb diet, and with the extreme drop of carbohydrates entering the body it puts your body into a ketosis state. Ketosis is a normal process that happens when the body does not have enough glucose for energy and begins to burn stored fat instead, which is how you burn more fat on a Keto diet rather than a low fat or low carb diet.

Putting your body in a ketosis state does have very high benefits. The Ketosis state will help with losing weight a lot faster, a reduced appetite and the biggest plus of them all you don’t have to count calories. This diet has also been used to help with many health issues as in heart health and diabetes but one of the most astonishing facts was how it reduced the risk of cancer.

Studies have found that being in a ketosis state can shrink a tumor and lower the chances of cancer spreading. The reason why the Keto diet is so popular is because of its quick and highly effective way in being great for overall health. The real question most dieters forget to ask is how long? All diets come with a risk and you can never forget about the Keto Flu. This may be the first diet I know of that comes with its own warning label.

Keto Flu

If you haven’t been hit by the Keto flu then clearly you aren’t Ketoing right ( new word alert ha). A Keto diet is hard work to begin with like any other diet but the Keto diet takes it a step further, there are no carbs, no sugar you’re not even allowed a piece of fruit and after all of that don’t forget the flu.

The Keto flu is usually within the first couple of weeks after entering ketosis (so if you’re throwing up you made it sis congratulations), signs of the flu are vomiting, fatigue, dizziness, stomach pain and brain fog.

The severity of these symptoms range from person to person some are mild and some cases are very extreme, but you won’t know until you get there. The Flu is the most common and only symptom being advertised when talking about this wparticular diet but when asked about longevity, studies come up short.

There are actually no studies of long term effects from the Keto diet, most doctors only recommend that you stay on this type of diet no longer than three months. Dietitians have even come out to say that staying on a Keto diet can cause diabetic Ketoacidosis(DKA) which is a buildup of acid ketones that can lead to vomiting, diarrhea, feeling faint and excessive thirst. The likelihood of this diet ever becoming more then a trend is very slim and the likelihood of anyone actually living a normal life while being on the Keto diet from my guess is zero.

The Keto diet is not all bad but it is risky as any diet is. I personally do not like diets nor do I believe that any of them are effective for long term weight lost. Use all diets as a learning tool, the Keto diet may cut away your carbs and sugars but they show you a beautiful variety of healthy fatty foods and proteins. From oils to meat the Keto diet will show you how to utilize those foods and use them in the healthiest way possible. Implementing the Keto Tools into your balanced diet will only make things


Boosting Your Immune Stytem

Hey guys….so as you know I live in Cleveland and the weather has been back and forth and I don’t know about y’all, but I don’t have time to be sick so it’s time to boost that immune system!!!
Around March leading into April, I like to get my body ready for the constant weather changes but also for my allergies. For all my allergy people out there anything to help make the summer better is always a plus. So, I’m going to show you some foods you can incorporate into your diet and some good balanced meals you can make to keep your immune system boosted and feeling your best self.

Take Me Up!!!

I am going to go over 8 of 25 foods that can help boost the immune system. All these foods are packed with many other benefits like vitamins, healthy carbs, healthy fats and so much more.
Just like with anything you do you can’t just rely on one source. These foods will help boost your immune system, but it is also important to get adequate sleep, stay hydrated, exercise regularly, manage stress and most importantly have a healthy diet.
First up grapes, when I found out all the benefits of grapes honey, I went out and bought even more haha. Grape’s conations numerous antioxidants and polyphenols that protects the body’s cell. One of the keys to boosting the immune system is staying hydrated, grapes are 82% water, they also contain resveratrol, which helps regulate immunity and fight inflammation and may also play a beneficial role in the prevention and progression of chronic diseases. All antioxidants are involved in the immune system. Spinach is packed with antioxidants vitamins like A, C and E and it also carries a source of iron. While boosting the immune system spinach is also helping to fight free radicals that can cause damage to the cells. Yogurt is another fighter but with this one you must choose a yogurt that has “live and active culture” like Greek yogurt. These probiotics act as good bacteria in your digestive system and boost natural defenses against diseases.
Did You know red bell peppers contain almost 3 times more Vitamin C (127mg) than a Florida orange (45mg). In addition to its function as an antioxidant several cells of the immune system need vitamin c to perform their task.
Next almond’s, the nut of all nuts. When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system. According to Today’s Dietitian just 1 oz or 23 unsalted dry roasted almonds provides 169 calories, 6g plant protein, 3g fiber, “good” unsaturated fats, magnesium, and vitamin E. Vitamin E is one of the most effective nutrients that help keeps the immune system working. Ginger is another ingredient many turn to after getting sick but should look to more often for daily consumption. Ginger may help decrease inflammation, which can help reduce inflammatory illnesses. Ginger may help with nausea as well. Initial research has shown that ginger may be beneficial for combating bacterial infections.
Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal. Oranges contain a plethora of Vitamin C, from the flesh to the zest oranges provide 78% of the recommended daily amount of vitamin C. These antioxidants help fight infections while increasing the production of white blood cells. Our final ingredient is my personal favorite garlic. Early civilizations recognized its value in fighting infections and began to add it in cuisine to consume daily. Garlic may also slow down hardening of the arteries, and there’s little evidence now but it may help to even reduce blood pressure.
The best thing about all these ingredients is how easy they are to incorporate into your daily lives.

Mix it up

There is not one ingredient I mentioned that can’t be used in multiple ways. Some of these ingredients do require a pairing like spinach. Spinach has an iron component that is better absorbed into the body when paired with a source of vitamin C. If you’re making a salad add some oranges or any other kind of citrus fruit or when making a smoothie with spinach use orange juice and if you like to cut down on the sweetness use half water half OJ to still aide with the absorption.

Yogurt comes in many varieties, you got your regular go to yogurts like strawberries, blueberries etc. but when it comes to getting the best benefits of “good” bacteria you want a plain or Greek yogurt. Now to me that sounds boring, but you can spruce it up by adding honey and fresh berries which I have found to be pretty good, but you can also incorporate yogurt into dishes. Like a curry sauce or making a fresh dressing there are so many different recipes that can incorporate yogurt, look up recipes and see what else can be done. Remember this ingredient is creamy with a muted flavor, which makes it great for pairing and healthy benefits.

When it comes to garlic, I put that sh** on everything. Baby I keep fresh garlic, from pastas to chicken and even a good steak garlic is endless, some people even use it as medicine to reduce a sore throat and so much more. One of my favorite pasta dishes I make have 3 of the immune boosting ingredients. It has spinach, bell pepper and of course garlic and if I chose to go even healthier, I can use Greek yogurt in place of heavy cream. Its called stuffed chicken shells with spinach click the link and enjoy a boosting dish on m e.
Now you know when you’re starting to feel that icky feeling or just wanting to do some preventative care there are many ingredients and dishes to help make you feel better and keep you on your toes. Just throwing a couple shavings of ginger into some tea is one you can always start with. Also never forget, food can only do so much remembers to exercise, manage stress, get plenty of sleep, stay hydrated and most importantly build a healthy lifestyle.
Need help getting started click the nutrition tab up top and we can get started together.

Peace & blessings
Malanna S.

Building Trust: My 2022 Journey

It’s already 2022 and I’m just now settling into my new journey, it took me forever to find my new journey but here we. The name of my new journey for the year 2022 is TRUST and I can already tell this is going to be a hard one lol. 

Each year I pick a new name for my journey, or I continue my unfinished journey from the year prior instead of doing a New Year resolution. I personally never stick to resolutions; I always forget them by February and never put any real effort into them. So instead, I put a name on the path that needs work in my life and use it as a staple or mantra to keep me on track for my overall goals. 

Last year my word was WHAT’S NEXT and that journey came with a lot. 

What I learned for 2021

My 2021 journey was a go with the flow type of journey. I did have goals I wanted to meet and new blessing I felt was on the way but that didn’t come, I thought 2021 was going to be my year but no it had other plans.

Like every New Year I start off with high hopes, goals in line and focus all on me but see I found new love (obstacle #1 haha) that was it, that’s all it took what do you want from me haha. 

Even still in my personal life I was still using my journey, like with anything, everything new comes with new fears and my journey was to be open to whatever God had for me. I was asking him What’s Next for me? I thought we agreed on career first but clearly, he didn’t draw up the same plans, but overall I was happy and loving the journey I was on. 

As the months passed and life continued to move on, I was getting that stuck feeling, so I thought about my journey, thought about remaining open to new things and the goals I had set. Well, none of these goals are getting completed besides being open, I don’t have a new job I chose to stay at my current one (delay #2) and my business hasn’t grown despite me still putting out work (blow #3). In my personal life I was doing good but career and team of me, not so much. So, because what I wanted to happen for this year wasn’t happening I decided that I need to slowdown and re-group, I told myself to hold up. 

Building trust in 2022

Now this is not no Beyonce Hold up, I’m not smashing any windows and ain’t no hot sauce in my bag, but I wanted to slow down. You know I’m not sure if it was the entering my 30’s thing or my knees telling me chill out, but I realized that I do sometimes move through things too fast just to get them done with and I usually end up paying for it in the end. So, I just knew that’s what God wanted me to do, we both agreed to take a break (“we both” ha I know God chucked at that haha), I wanted to find the cracks and fix them. The problem with that was there was no cracks. 

Yes, there’s always areas to do better in or spruce things up here and there but I was looking for flaws not home improvements. I told myself in 2022 we’re going to hold up and move slower, I just knew it was my 2022 journey speaking to me all the way in October, baby I was certain this was the move (it wasn’t the move). I began to write my new journey, which is the easiest blog for me to write, I mean I’m talking about myself and that has never been a hard task for me, but for some reason hold up just didn’t connect. I sat there for at least an hour and nothing, I knew hold up was not my next journey but what is? 

I have no idea where the word TRUST came into play but I’m happy it did. I didn’t need to slow down or hold up I needed more TRUST. Trust in myself, people, business just all-around trust and I am definitely lacking in that department. I’ll be honest this journey may last a couple years I am not the most trusting person. Once a person feels pain and hurt multiple times, you’ll do anything and everything to make sure that doesn’t happen but doing so we tend to overprotect ourselves and trust a lot less(me). 

I personally want to change that within myself I have a lot of people and things in my life that deserve more trust from me #1 being God and family. I’m not stuck God has moved many things for me that continue to work in my favor and just because things don’t happen the way I set them up doesn’t mean it won’t happen. No matter who you believe in or if you believe in anything Trust in yourself and trust in your higher power and the people around you that deserve it. I’m learning that trust is the key to moving forward in this life and TRUST me I’m working on it!!! 

Now I can’t lie this journey has me a little shook but if I can learn to trust you can take the first step to start your new journey. Don’t know where to start? Click the nutrition tab button up top and we can get started together.

Peace & Blessings 

Malanna S. 

Boosting Your Immune Stytem

Hey guys….so as you know I live in Cleveland and the weather has been back and forth and I don’t know about y’all, but I don’t have time to be sick so it’s time to boost that immune system!!!Around March leading into April, I like to get my body ready for the constant weather changesContinue reading “Boosting Your Immune Stytem”

Checking In!!!

I feel like every once and awhile we all need a good thorough wellness check and what better time to start than the beginning of the Year. Now this is not your typical check in, in this wellness check you must ask yourself some real true questions. I mean yes check on your overall healthContinue reading “Checking In!!!”

Checking In!!!

I feel like every once and awhile we all need a good thorough wellness check and what better time to start than the beginning of the Year. Now this is not your typical check in, in this wellness check you must ask yourself some real true questions. I mean yes check on your overall health like, are you eating properly, do you get enough rest, are you getting proper exercise (most of yawl have answered no to all of these questions already but I am not judging haha). Have a deep wellness check, where you really get real and raw with yourself, ask yourself how are you handling life? How are you managing your stress when problems arise, are you controlling the problem or is the problem controlling you, are you loving your body or are you abusing it? ARE YOU OK?

I’m not sure about everybody else, but my New Year starts in February. The first 10-31 days of January is usually pure trash, most of us are catching up on bills that were put off for Christmas or like me making those last Klarna/after pay payments (they really get you with that 4-payment thing) either way it goes January is stressful. So, for me anything new starts in February. February maybe short but its packed with so much like Black History Month, Chinese New Year, Valentines Day, National Drink Wine day I mean the representation of love and unity is out of this world, so what better time than to check in!!

Are You Ok?

Who truly ask themselves this questions, Are You ok? I know until I started naming my journey I didn’t. I used to think I’m alive, so I guess I’m ok. 

How you deal with life effects everything, relationships, finances, healthy lifestyles everything, but rarely do we ask ourselves am I ok. Other people ask and 9 times out of 10 we usually lie and smile and say I’m fine but, on the inside, “I’m annoyed, hungry and barley want to have this conversation” (well that’s usually what I’m thinking at least). When you’re in that headspace nothing is getting done, only thing you’re doing is lashing out at other people instead of stopping for a second to manage the situation. 

Most of the time we don’t have the time to stop and ask ourselves these questions and that’s why I do them while I’m doing two things, taking a shower, or working out (if you have long poops you may think at your own leisure haha). Those are the two spaces where I am the most relaxed with a clear mind and can truly ask myself AM I OK? I’ll be honest having a bad day and getting in the shower is by far the easier one of the two to do and it works, but when I started to tie my wellness check into my workouts and used that hour or thirty minutes as a mental break to get out any aggression, disappointments or decision making, babyyyyyy I loved it. In these moments I don’t reflect on the problem, I know the problem and I know it can’t be fixed right now. What I ask myself is why am I reacting this way, what is the real problem, what solution can we work on today. 

Living in constant misery and depression is no fun for anyone, especially the people around you. Usually when there’s a problem, we focus on the problem and how to quickly resolve it but sometimes we make the problem worse by how we respond. Take a step back, sit the problem down for a second, take a breath and get yourself together first.

Hold Up That Mirror

You ever wake up and get a glance in the mirror, and say DAMN, then proceed to get ready to stand in the mirror and pick out every reason why this outfit won’t work, while picking apart different parts of your body, judging and saying I wish. A lot of times we mess up our own day just by standing in the mirror and picking out that one thing you don’t have or don’t like about yourself.

Looking in the mirror with or without clothes on can be hard for anyone. I’m skinny and I still pick apart my body and ruin my day all from a mirror. I personally say forget that mirror, they be lying anyways…. how my legs in the bedroom mirror looks toned with a “hint” of definition trying to come in, then in the bathroom they look like two twigs dangling in the wind, no no baby not today. 

If I wake up crabby, I usually just skip it fix my hair and say I am what I am, because who needs the added criticism. On days where I wake up feeling good, I stand in front of that mirror superhero pose style and love every inch of me. I want to celebrate my body not let it be the first thing to a bad day. Being ok is not being ok with every inch of ourselves mind, body or soul. But dammit it’s ours!!!

So, hold up that mirror and be ok with every fat roll, scar, cellulite all of it because it’s yours and that’s what a real woman looks like anyways. The things you can change, change it and the things you can’t turn on Beyonce sorry and put those middle fingers up!!!

Wellness checks are for checking up on you, checking up on your health and your self-care, I like to go deep with these things because it makes a better me. It helps you correct mistakes and have better self-awareness which is a primary step in any healthy lifestyle. The mind is the first step to any healthy lifestyle and the key to keeping focus. So go right now and take 2-5minutes to breath, fuck them kids, fuck that man and defiantly fuck that job go adjust your crown!!!

ARE YOU OK? Need help with getting on track for your healthy lifestyle let’s start with a wellness check, click the tab above and head over to nutritional coaching where we can get started today together. 

Peace & Blessings 

Malanna S.  

Check Out Some Of Our Older Post!!!


Oh the 80/20 rule, I first heard of this rule on Tyler Perry’s movie “Why Did I Get Married” and they said you only get 80%of what you need out of a person in a relationship. The missing 20% is what most people seek in outside entanglements, until they’re left with only 20% and realizeContinue reading “80/20”

We outside!!!

Summertime is coming and springtime is here so that means BBQ’s, amusement parks, family vacations and with Covid restrictions lifting a Hot Girl/Boy season is upon us.  While every diet restriction, healthy choices and gym time is gone out the window.  See here’s the thing about spring and summer it last so long! See InContinue reading “We outside!!!”

Set back for a come up: The Failures in weight loss

You know I always find it funny that in everything we do it’s the failures that make us who we are or help us succeed in a particular activity except for nutrition. We see nutrition and healthy living as the end all, we fail one day and now our diet/healthy lifestyle is pushed back to next month…why? Now if this was a sport say basketball and you lost a game, you wouldn’t quit basketball and pick it back up next month no; you would get out there, practice get better and the next game you come more prepared. So answer me this, why can’t we do the same thing with our healthy lifestyle?

Set back 

I always have a chuckle on the inside when I hear someone say “I messed up my diet last night so I’ll start again next week or next month”. Now you know and I know ain’t nobody starting over next month or next week, we just keep pushing it back because we made a mistake and we will keep making the same mistake because we’re human and have yet to learn from it (haha). We see our setbacks as failures but we don’t learn from them. 

Our setbacks usually include, going to dinner and not ordering healthier choices, failing to meal prep for the week,  skipping multiple workouts, indulging in fatty and  greasy foods I mean the list can go on and on. Anything to say “I messed up” 

None of these miss steps say start over, they all say I am a person and sometimes we don’t get it right but tomorrow I’ll try again. Think of nutrition as a sport you don’t throw your hands in the air and stop playing because you’re losing, no you keep going until the buzzer sounds. You didn’t play good the first half but you have a chance to play better the second half…. but never give up. 

The come up 

A healthy lifestyle can start any day of the week baby, stop using that Monday or beginning of the month to get started. Your “mistake” or choices you have made today can be changed tomorrow if you learn from it. Maybe today you didn’t have time to cook, or meal prep this Sunday because you became to busy which is fine but what about tomorrow. 

There is no come up without change. When coming back from a failed attempt at weight loss, we should know better and know how to move forward the second/ third time around right? We should know what days works for us to workout, what time saving meals to prep because time is limited, we should know what type of choices to make when grocery shopping because we’ve done this before we’ve been here. Now how do you make this work for you? We need setbacks to show us what changes need to be made, we just have to make the changes so when we do circle back around next week or start again tomorrow, we know what changes to make to help make this lifestyle stick and work for us. 

To make solid changes you must stay consistent. For a lot of people that means never getting off course but that’s not true, consistency is about getting back up and trying again while modifying to your needs to help achieve your goals. Nutrition is no different than the Cavs coming back from a 3-1 loss and winning the championship, Lebron made changes the team made modifications and it didn’t take a month to start because they knew they had tomorrow and tomorrow the warriors were coming so they must make them now. 

The Warriors may not be coming tomorrow but diabetes, heart disease, cancer could be right around the corner and only thing to stop it is change. You want a come up from your setbacks of weight loss, learn from your mistakes, make changes in places that just didn’t work for you, you don’t have to follow anyone’s rules but your own. This is your body; make the changes you want to see and always love the person staring back at you in the mirror.

More setback than come ups? Click the nutrition tab up top and I’ll help guide you to a healthier lifestyle that works for you 

Stay healthy 

Stay safe


Eat Good Feel Good

Baby we made it!!! 2020 is over and we are ready to move on. 2020 was the year of vision and we saw a lot, a lot of heartbreak, truth and anger, but with all the bad juju that has come our way we’re moving forward and towards the light to our new vision andContinue reading “Eat Good Feel Good”