How To Add Veggies and Fruit Into Your Diet

In less than a week the Healthy Hair Challenge for April will start rules are here. One of the challenges is to consume raw fruits and veggies at least three times a week. I’ve received a few questions from you on the matter. A lot of you don’t know how to add raw fruit and veggies into your diet because you’re busy or  you don’t have a blender. Here are a couple of ways to get you started.

  1. Start with salads. You can buy them bagged or make them yourself. They can be your full meal or you can add them on the side. I bought some spring mix and I add a handful to my lunch while I’m at work.
  2. If you don’t have a blender or a juicer and you want juices or smoothies. You can try buying raw juices and smoothies they have in the supermarket. Right now I have Bolthouse brand Juiced Greens, Green Goodness, and Berry Boost. I mix the Juiced Greens with Berry Boost or Green Goodness and that’s my smoothie for the day. I prefer to make my own but I haven’t been able to shop.
  3. You can add fruit to your yogurt or ice cream. You can have carrots as a snack. There are so many small changes you can make.
  4. When you go food shopping buy your fruits and veggies in bulk so you can make salads, smoothies, juices, and snacks.

Was this helpful? If you have any questions please let me know.


Back to the Green….Green Smoothies

Last summer I was so into living a healthier life. I had a green almost every morning, I had raw veggies every day in some form (salad, toppings, veggie wraps etc). When the Fall semester started last year all of the good habits I spent the summer building were gone. I was drinking coffee every morning and less water always eating on the go and never planning meals. I left my green smoothies behind and I’ve missed them.

So I’m getting them back. I’m going to replace breakfast with a green smoothie starting next week on Monday. I miss the energy and how great I felt all of the time. There’s other things I want to share that I’ve been doing for my health…Maca root powder and aloe vera juice. Some natural things I do for beauty and how everything goes. I’ll be updating weekly.

Oily October Challenge

I need some motivation. It’s Autumn the air is cool and the meals are warm. I have not been the best when it comes to drinking water, eating right, and even keeping up with my hair. The semester has so busy I forget to eat, I barely sleep, and my poor hair is suffering.

So I decided to come up with a way to make sure I keep my beautiful hair moisturized as the weather tries to dry it out.

It’ll be pretty easy. For the month of October you must follow the rules below.

1. Pick your two favorite oils. You must use the oils at least three times a week (Deep conditioner, hot oil treatment, sealing in moisture) in any way. Here’s a video on the oil mix that I use Hair and Body Oil Mix. I also add essential oils and coconut oil to mine.

Here’s my hair journey up to my BC last year. Hair Journey

The shrinkage is real my hair is past my shoulders.

The shrinkage is real my hair is past my shoulders. (2012)

First twistout after my BC (2011)

First twistout after my BC (2011)

2. You must drink at LEAST 1 liter of water daily (nonnegotiable and no cheating)

3. At least one protective style a week.

To show your progress please use #LWD and #UTMH on Twitter, Tumblr, and Instagram.

Follow me: Twitter  Tumblr  Instagram

Chocolate -Peanut Butter “frappucino”

Chocolate frappucino
As promised earlier here is the chocolate frappucino recipe. Soo spoons good. I’m trying flaxseed for the first time and I figured why not make a smoothie drink only I added a little too much ice but it worked out.


Chocolate – Peanut Butter “frappucino”

1 cup of vanilla almond milk
Ice (I used to much so the amount is really up to you. Next time I’m using 1 handful.)
2 table spoons of flaxseed (I have the course ground from whole foods)
2 table spoons of honey roasted peanut butter
1 teaspoon of cocoa powder
1/2 a frozen banana
Vanilla extract and cinnamon to taste
It was so yummy even with the extra ice. I let it melt a little and put it back in the blender and it was perfect less like a water ice and more like a drink.

Are you enjoying my recipes? Anything you wish to see? Let me know below. Thank you 🙂

Two Weeks as a Vegetarian, Day 2

Yesterday I started my own personal vegetarian challenge. I’ve been challenging myself to eat better, be more active, and live a healthier life. This is a personal challenge for because I’ve let a lot of bad eating habits slip back into my life. I’ve been eating our more, less fresh foods and my body has been suffering. I’ve been tired and sluggish.


I’m hoping this challenge will help me with my self control and portion control. It also forces me to be super creative in the kitchen. It’s only day 2 but I’ve been busy. I’ve decided to start my day with Green Smoothies and from there it gets a bit creative. I’ve made a rice and veggie stir fry mix that should last me the next couple of days. I also munch on fresh fruit in between meals. I do need to pick up some beans and raw nuts to ensure I am getting my protein.


Green Smoothie Day 1

1 frozen banana (cut up)

handful of spinach

a couple strawberries

1 spoonful of coconut oil

1/2 cup of water


Green Smoothie Day 2

honeydew melon

red grapes

half of a frozen banana


red spinach


almond milk

4 tbs of Tropical Traditions Hemp Protein Powder (50% protein)

a spoonful of coconut oil

(I did not measure this one. It’s up to your taste buds)


Brown rice veggie stir fry

1/2 orange, yellow, and red bell pepper

2 handfuls of red spinach

red onions (to taste)

1 celery stalk

olive oil

Veggie, beef, or chicken stock.

Sautee all veggies over medium heat for about 5 minutes.

Add as much of your stock as you would water for the rice to your veggie mix, let it boil.

Add rice and let that simmer for 40 mins (maybe longer keep an eye on it).

It’ll fill up the whole house and it’s soooooooo good.

Are any of you vegetarian or vegan? How was it in the beginning?

Are any of you thinking of giving up meat? Why? Why not?

Please let me know your thoughts.

My Favorite Bloggers/Vloggers

I started blogging about my hair journey after I did my big chop in September. I wanted to share what and who inspired me to make such a big decision. While I was transitioning I turned to the internet for tips and advice. I found a couple Vloggers who really helped me through my journey.

Whitney of Naptural85 was the first one I found. We have the same hair type and her tips and DIY recipes helped me when I was transitioning and even now the oil mix that I use is just my little remix of her oil mix. I add sunflower and coconut oil to mine. What I love most about Whitney’s channel is that you can follow her journey from TWA to now. She shares her experiences and her tips for a successful transition. If you’re not already subscribed please do so.

Francheska of HeyFranHey is a Blogger/Vlogger that focuses on our overall health. What I love about Fran’s channel is the importance she puts on clean eating and how to treat your body. Fran has taught me to buys less packaged foods and more fresh fruits and vegetables and how to make all types of things for the hair and body. A lot of my projects started from me recreating Fran’s recipes. Once you start making your own products you’ll see how hard it will be to return store bought items. If you want to try and live a healthier lifestyle please check out Fran’s site and her channel.

UrbanBushBabes are two women Cipriana and Nikisha who have a site dedicated to the Arts, Health, and Naturalistas around the world. I love their website because it’s a little of everything. Cipriana’s hair is always up in one of those updos you see on models and would love to recreate yourself but you just can’t. Nikisha’s hair is so big and fluffy, you hope your twist out or wash and go would look like that. They also have a YouTube channel where they have tips on how to care for your hair, your skin, and your body. They’re actually how I found out about Fran. I love them.

These are my favorite Bloggers/Vloggers and they all played a part in my decision to chop off my relaxed ends and return to my natural state. I’m hoping one day my site will be an inspiration to others as they have inspired me. Please check them out if any of these names are new to you. Click the names to each for their sites.

New Year Updates!


I have news and upcoming updates for the people that care. If anyone is interested in how the “Sassy Water” is going sorry but I can’t start that until next week. I ordered a water filter and it never came so tonight I ordered another one because next week I have a lot to prepare for. On January 14th I am going….Blonde? No. Redhead? No. I am going VEGETARIAN for two weeks. I’m cutting all meat out of my life for a little while because my eating habits have gotten out of control and in order to gain some control I’m putting limits on what I can and can’t eat. Plus I’ve been feeling so sluggish lately I think I need a lighter diet for a little while. Please send all Green Smoothie and any vegetarian recipes. I am so excited to do this. I’ll try and keep track of everyday and post my progress. One of my 2013 goals is to post more progress on here. Also next week I will be resuming my Hairfinity vitamins for those of you who have never heard of them. They are hair multivitamins that aid in hair growth and health. I will make a post for them when they arrive. Ahhh! Lastly I put my hair up in Senegalese twists for a while and I might have fun with them and do some styles and post them. How is your new year beginning? Is anyone as excited as I am? Also I will have to postpone making the lip balm and lipstick until the end of the month so I can order everything. All bundled up Up and Sophisticated

Sassy Water?

Yes you read the title right “Sassy Water.” Now I know you’re thinking to yourself “What the *bleep* is sassy water or how can water be sassy?” Well I’ll tell you Sassy Water is this cleanse that I am starting next week. If you have lemons, cucumbers, mint leaves and water you have everything you need. I’m in dire need of a cleanse to jump start my new lifestyle. I am dedicated to living a better, healthier, and more fulfilling life. First step sassy water and the next step will be little diet changes here and there. First thing that has to go is the elimination of all the white stuff (sugar, flour, and rice). I’ll make the water next week and I’ll document everything. If you need a little cleanse try this one it’s easy and you don’t have to only drink this. You can eat as well.

Red Lipstick and New Projects.

This week has been about me getting my thoughts and plans together for what’s left of this year and next year. I’ve been checking Herbs and Oils World daily because their site has all kind of all natural DIY recipes. They have this recipe for making your own lipstick and I’ve decided to make a fire engine red lipstick for the holidays. Also on YouTube I suggest subscribing to Hey Fran Hey. She puts up tutorials on how to make different all natural products. I love her channel. Her most recent recent tutorial was on how to make your own lip scrub and lip balm. When I make my lipstick I’m making the lip balm as well. The process is very simple and easy. The video is here . I’m going to begin work on my first book soon. I’m not sure how to start but I’ll be sharing everything along the way. Also I’ll be trying to get a story out soon.

Keep checking on me.

5 Quick Tips to help you lose weight!

When it comes to losing weight the %s vary from 50% exercise to 50% what you eat, I’ve also heard 80% what you eat and 20% exercise. Either way you have to eat well to achieve your weight goals. Here are 5 tips to help you.

1. Avoid the white stuff ! (White sugar, white flour, and white rice).  It is bleached and chemically altered. Do you really want that in your body?

2. Drink water!!!! Your water intake is so important. Humans are 70% water we need it. The less water you drink the more your body holds on to the water already in your body increasing your water weight and possibly making you look bloated. Also drinking a cup of water with fresh lemon juice in the morning helps to activate your liver which is responsible for the removal of toxins from your system.

3. Eat your fruits and vegetables. I know you may not want that broccoli but that broccoli contains a nice amount of fiber to keep you regular. Also fruits and veggies contain vitamins and nutrients that we all need.

4. Avoid energy bars. Too much sugar and not enough of what you need.

5. Avoid power drinks. Too much sugar and too many calories. Drink water and if you want flavor with your water add fresh fruit to it.