Fit and Free Weekly Playlist - Hip Hop Throwback

I have so many posts I'm in the middle of working on. I'm hoping that I'll feel rejuvenated and inspired to write more in Mexico, or at least when I return. I leave on Tuesday from LAX for one of my dear friend's wedding in Yelapa. This will be my first international trip in two years. As someone who was constantly jet setting for about a five year period, this is incredibly exciting and also bringing up some interesting feelings. Excitement, nervous, happy, uncertain. You name it, I'm feeling it.  

It's the first time I've traveled internationally by myself in a long time. But its time. It is so time. 

So cheers to being wild and free! This is what I've been striving for ever since I stepped into this new life of mine and I'm excited that it's finally starting to happen again. 

I'll be sharing more for sure. 

And now for what I'm sure you've all been waiting for...

I feel like this week's playlist needs a little explanation. So, here's a little secret about me not many know: I have always been a huge hip hop fan. I'm not sure anything else gets me quite as worked up as Biggie bustin' his Biggie Smalls rhymes. Except for maybe Nelly riding dirty. 

But be warned, there are definitely some explicit and inappropriate lyrics on this playlist. If you are sensitive to that, maybe check out last weeks playlist or wait for next weeks. I'll make it more user friendly.

Oh, and no laughing at the last song. I stand by my man. Team Joey forever.  

Time of Our Lives - Pitbull, Ne-Yo
Stay - Rihanna, Mikky Ekko
Ride Wit Me - Nelly , City Spud
Country Grammar - Nelly
Air Force Ones - Nelly, Murphy Lee
Right Thurr - Chingy
One Call Away - Chingy
Smack That - Akon, Eminem
So Sick - Ne-Yo
Because of You - Ne-Yo
Closer - Ne-Yo
Cupid - 112
Anywhere -112
Dance With Me - 112
Only You (Bad Boy Remix) - 112, The Notorious B.I.G
Let's Get Married -Jagged Edge
Old Thing Back - Matoma, The Notorious B.I.G
Juicy - The Notorious B.I.G
Notorious Things - The Notorious B.I.G
In Da Club - 50 Cent
21 Questions - 50 Cent, Nate Dogg
Wanna Get To Know You - G-Unit, Joe
Poppin' Them Thangs - G-Unit
Don't Cha - The Pussycat Dolls
Still Not a Player - Big Pun, Joe
I'm Not a Player - Big Pun, Joe
The Seed (2.0) - The Roots
Vivrant Thing - Q-Tip
If I Ruled The World - Mas, Ms. Layryn Hill
Lose Yourself - Eminem
The Monster - Eminem, Rihanna
Love The Way You Life - Eminem, Rihana
Without Me - Eminem
Please Don't Go Girl - New Kids On The Block

You say you want to feel good again.
You say the time is now.
You say you want a good relationship with food. 
You say something just has to change. 
You say you want to feel good in your skin again. 
You say you really want it bad. 

So what's stopping you? 

I use to say all these things until I realized it was really all up to me. That all the little things I did every single day added up to big things in my life. These things either lead me closer to or further from my goals. 

And in some areas, things needed to change. (It's a process) 

And I needed help. 

I was stubborn though and hated admitting that. I hated asking for help. But it was the only way. 

And you know what? It's actually very brave to say, "hey, I need some help. I don't think I can do this alone." So it's not complicated but it does have to be your choice and you do have to be the one to say yes.

 I'll take it from there.

Join me, May 1st to May 5th and we commit to eating clean for a better life (and booty). 


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+ Grocery list to plan and prep with
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BONUS: MY secret weapon that has helped with cravings, regulate my blood sugar, helped with my adult acne and provides long lasting energy!

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whipped honey-garlic tahini dressing

I'm pretty sure this recipe came out of desperation. I have a deep love for any kind of dressing that is plain not good for you: Ranch, Blue Cheese, Thousand Island, rich and creamy burger sauces, you name it and I want to smother, not lightly coat, everything in the stuff. It's one of the reasons I can't eat pizza (even the gluten-free kind) very often because I'm a dipper and usually it's more like, "I'll have a slice of pizza with my dip, thank you! However, because I believe everything should be done in moderation, I reserve my dip and pizza for special occasions.  And I know it's okay to have some every now and then but one little tablespoon (the recommended serving) well, that's a tease for someone like me. 

However, desperate times call for me getting my hands dirty in the kitchen, which is fine by me because I love cooking and making healthier alternative to those 'naughty' old time favorites. And a girl needs her dip! 

So one day I was desperate for something creamy for my kale salad and I had a pretty barren cupboard but I did have tahini, garlic, honey, lemon and salt. "Alrighty," I thought. "I need my dip." And thus, this came into creation. 

Just a word to the wise though, if you aren't too keen on a super garlicy flavor OR you have a hot date in the same day that you decide to eat this dressing/dip, maybe go a little lighter on the garlic. So now you've been warned. 

whipped honey-garlic tahini dressing {dip}


1 cup tahini
1 tsp honey
1-2 cloves garlic (roasted or not)
1/2 a lemon
pink sea salt
water to thin 

How to Make:

1. Blend all ingredients until well combined. It may thicken up a bit. This is why I add water. Add about 1/2 cup of water and continue to blend on high. This is where you get the whipped affect and it becomes super creamy. Continue adding a little water until it is smooth and creamy. 

2. Serve and Enjoy. 

Yep, it's really that easy!

A Garden Salad...(because most of it came out of my garden!)

My husband, David and I have a massive garden.Almost too much for two people. We live on about fifty acres and thus have room to have a massive garden and do so every year. Since we juice regularly now it's been a real blessing because of all the greens I snag from the garden for them. We are trying to grow as much as we can and try to live off our land and give our grocery bill a break as well as grow an abundance of stuff that we can preserve and put up for future use.  Unfortunately, we also have busy lives and our garden has the tendency to get away from us and we are left with having to eat a shit ton of broccoli and beets all within one week :) Last weekend we were having friends over who were in town from Canada and we happened to have an abundance of beets and broccoli. I remembered a salad I had had at a friends about a year ago and wanted to recreate it for my friends. This salad however, is so versatile that you could put whatever you have on hand in it and it will still be incredibly delicious. It's simple and uses only a little olive oil and balsamic as the dressing which leaves you really tasting the true flavors of each ingredient.  It's my variation of A Garden Salad because well, I got a majority out of our garden!

garden salad

A Garden Salad


A head of roccoli

Bunch of swiss chard

10 beets

10 small baby red potatoes

1 cup quinoa

Drizzle of olive oil + balsamic vinegar

1 lemon (optional)

Sea Salt + pepper


1. Rinse quinoa and then pour into a pot and add 2 cups of water. Allow water to come to a boil then place lid on pot and turn heat all the way down to low. To get fluffy quinoa, don't stir or lift lid. Set a timer for 15 minutes. Check once time goes off by lifting lid slightly. If you can see liquid or it doesn't seem quite fluffy, place the lid back on the pot and set the timer for 5 more minutes. Continue doing this until the liquid is absorbed, then turn off heat and leave lid on pot for another 20 minutes. It should be nice and fluffy when you turn it with a fork.

2.  Set your oven to 400 degrees and with a fork, puncture hole on both sides of all the potatoes. When oven is warm, place potatoes in a baking dish and set inside oven. Cooking time will vary depending on your oven so check every 15 minutes with a fork. When done, remove and set aside to cool.

You can cook your beets at the same time. I usually remove the skin before roasting them using a vegetable peeler. Then, placing them in a baking dish or wrapping them in tin foil, place in the oven for about 45 minutes. They will take anywhere from 45 minutes to an hour to cook all the way through. Hint: try to cut them up in the same size pieces. They will cook evenly.

Coat broccoli with a little olive oil and salt + pepper and place in a baking dish. Cook for about 10 minutes. You want them to be crunchy and lightly cooked.

3.   Once all your vegetables that need to be cooked are done. Allow them to cool completely.

4.  Cut your potatoes in halves or fourths and place in a big mixing bowl. Cut your beets up into bite size pieces and add to the bowl. I usually cut the broccoli into about 1- 11/2 long pieces and add them with the other ingredients. Wash and chop your swiss chard and add to the bowl. Last, you will add the quinoa. Mix everything together well.

5. Here is another recommendation: use a good quality olive oil. Oh my, it makes the world of a difference. Start to drizzle it on the bowl of garden goodies and then add a bit of balsamic. Start with the 'less is more' mentality then people can add more if they like. You can also squeeze some fresh lemon juice on it as well. Finish with a good quality sea salt and ground pepper.

6. Serve and enjoy.

Other options:

+ Add avocado for an added creaminess.

+ Other veggie goodies that would be killer in this are asparagus or zucchini. Just play around and use what is on hand.

+ Sprinkle sunflower seeds or pumpkin seeds on top as a garnish or a sprout variety of your choice.

This salad is chalked full of fiber and tons of nutrients. It's a superfood salad to the max and your body will thank you later. It keeps really well in the refrigerator for several days so don't worry about the swiss chard or the other veggies getting soggy like other salads.

garden salad 2


Tell me, what would you add to this salad to make it even more of a superfood powerhouse?

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