Paris, France

Paris was my destination city. When I arrived, I thought “the people are so FREE.” And by “FREE” I mean lots of kissing, holding hands, sharing baguettes and who could forget the random street parties…which hit me by surprise on my first day. I managed to get some footage of one of the many random street parties.

So that is what I mean by FREE…. See I was exhausted after a long flight from New York and this random street party was all I needed.

Another amazing experience in Paris was going to the very top of the Eiffel tower with my good friend, Younes. From the top, I could see most of Paris. I saw the Champs des Mars (A park which is named after the Campus Martius (“Mars Field”) in Rome, a tribute to the Roman god of war,) the Pantheon (Where the famous artists are buried,) Trocadero (An area of Paris across the Seine from the Eiffel Tower) and Quai Branly (A museum with primary art from all over the world).

Enjoyed a walk by the lovely Seine river and view of Montmarte. Who could forget the amazingly beautiful Tuileries garden that led to the Louvre.

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3/4 pound ground turkey
1 yellow onion
2 small peppers (green and yellow)
1 bag of Fresh spinach
3 cloves garlic, crushed
2 (16 oz) jars of Ragu Sauce (Traditional)
1/4 teaspoon ground black pepper
1/2 teaspoon salt
1/2 teaspoon curry seasoning
1 teaspoon basil seasoning
1 teaspoon Italian seasoning
2 tablespoons olive oil
12 lasagna noodles
16 ounces ricotta cheese
3 egg yolks
3/4 pound mozzarella cheese (shredded)

Directions:

Prepping Lasagna sauce

In a frying pan, sautee ground turkey, onion, peppers and garlic until browned. Stir in ragu sauce. Season, basil, chili, Italian seasoning and 2 tablespoons parsley.

Prepping Lasagna Noodles

Bring a large pot of lightly salted water to a boil. Add table spoon of olive oil. Cook lasagna noodles in boiling water for 5 to 10 minutes. Drain noodles, and rinse with cold water.

Ricotta cheese & 3 egg yolks mixture

In a mixing bowl, combine ricotta cheese with 3 yolks. Mix together and set aside.

Prepping lasagna for baking

Preheat oven to 350 degrees.
In a medium to large baking pan spread 1 1/2 cups of ground turkey sauce in the bottom of a 9×13 inch baking dish. Arrange 6 noodles lengthwise over sauce. Spread with one half of the ricotta cheese mixture and fresh spinach. Top with shredded mozzarella cheese. Spoon 1 1/2 cups ground turkey sauce over mozzarella. Repeat layers, and top with remaining mozzarella. Cover with foil.

Bake in preheated oven for 20 minutes. Remove foil, and bake an additional 20 minutes.

Let it cool down and ENJOY!!!

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Towards the end, a special grant was provided to the Capital Breast Care Center (CBCC) in support of their important work. The Capital Breast Care Center, was chosen as the 2011 community grant recipient. It works to provide women in the Washington, DC area with mammograms and health screenings regardless of their ability to pay. CBCC is currently diagnosing breast cancer at two times the national rate.

Facts about breast cancer:

1. 1 in 8 women will be diagnosed with breast cancer in her lifetime.
2. Women, ages 15-40 die more frequently from breast cancer than any other cancer.
3. Washington DC has the highest mortality rate from breast cancer in the nation.
4. Most national breast cancer organizations recommend mammography at age 40….
5. Mammography can detect breast cancer up to two years before you or your doctor can feel a lump.
6. The single largest risk factor to developing breast cancer is being a woman.
7. Men do get breast cancer. Annually about 2,000 men are diagnosed.
8. Early detection is key. The 5 year survival rate after early stage diagnosis and treatment is nearly 90 percent.

Message to readers:

Early detection is extremely important and it can save your life. Please visit the website’s below to get more information.

www.pinkjams.org
www.bebrightpink.org
www.bebrightpink.org/programs/support-community/breast-self-exam-

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Physical Fitness

Exercising will lower your chances of getting sick, and once you make it a habit, it will only benefit you in the future. I enjoy going to the gym, but there are times that I can’t make it due to my busy schedule. Joining a sports team or registering for a fitness class would make it easier to commit to staying active. I have noticed that, whenever I am surrounded by peers’, working out becomes less of a chore.

Mental Fitness

Advertisements do a good job of persuading us to eat unhealthy foods but I think it is important to speak to yourself when faced with temptations. Especially when out at a restaurant with friends and the menu has little to no healthy choices, we feel pressured to eat unhealthy foods. It is ok to splurge once in a while without making it a habit. Cooking meals at home is healthier for you. I love cooking and I try to do it as often as I can. I like that I can make a fabulous meal suited to my taste without having to go to a restaurant. Mental Fitness is also the ability to exercise your mind by reading books and learning as much as you can through your everyday experiences.

Emotional Fitnes

When I am depressed or having a bad day, I tend to eat more than I usually would. I am definitely an emotional eater, and it is harder for me to keep fit when I am going through a tough situation. I think that the best way to deal with emotional eating is to keep busy, whether it is listening to music, taking a walk or eating carrots instead of chips.

You deserve to be fit!

Fitness is a full- time job, and it requires continuous work and commitment in order to maintain or reach a desired weight. Fitness prevents diseases such as diabetes and strokes. It is our responsibility to take care of our bodies by not only making healthy food choices but also staying active and not letting pressure from the media or our emotions control what we eat. At the end of the day, its all about having self-confidence! One does not have to be extremely thin or have muscles the size of a bodybuilder, but being healthy and happy is what counts. Physical, Mental and Emotional fitness lead to happiness. I vow to stay fit, you should too!

Such an inspiration to people all over the world. RIP  Wangari Maathai. You left the world a better place and continue to live in the trees and in our hearts.

Thank you, God, for giving me another year of life.
Thank you for all the people who remembered me today
by sending cards, and letters, gifts and good wishes.

Thank you for all the experience of this past year;
for times of success which will always be happy memories,
for times of failure which reminded me of my own weakness and of my need for you, for times of joy when the sun was shining,
for times of sadness which drove me to you.

Forgive me
for the hours I wasted,
for the chances I failed to take,
for the opportunities I missed this past year.
Help me in the days ahead to make this the best year yet,
and through it to bring good credit to myself,
happiness and pride to my loved ones,
and joy to you. Amen.

Sandra Nyanchoka

I love to cook and I love to eat. And by the way, I AM A GOOD COOK! LOL I made Thanksgiving dinner for my family and baked turkey for the first time which turned out GREAT! And also made a variety of different dishes again on Christmas what can I say, my family just can’t get enough of my cooking. Also, being a model and having to maintain my shape, I have learned that home cooked meals are the best and the healthiest. So when I am home, I make delicious and healthy meals.

Some tricks to making delicious & healthy meals

So here we go… I know it so hard for some people to drink plenty of water and eat fruits and vegetables. But trust me, it is possible! There are so many things that you can do with fruits and vegetables….If just the thought of biting into an apple is hard for you then chop up the apple and fry it and then drizzle it with honey. If you think you are such a monkey by peeling a banana and biting into it then pour some oatmeal into a bowl, get fat free yoghurt (Preferably ACTIVIA pour it on top of the oatmeal, cut up the bananas and place them on top of the yoghurt and then drizzle honey around your mix and there you have it…A TASTY HEALTHY Parfait. Like this….

Also you can make vegetable soup. Just get a bunch of different vegetables that you love, chop them up fry them with vegetable, corn or olive oil…whichever one you prefer. Add about two spoons of tomato paste and or Hunts tomato sauce to the mix. Sprinkle some paprika, curry powder and adobo and if you like medium spicy food then I recommend a few drops of Texas Pete hot sauce. My favorite is mushroom and spinach soup, I make it with green, yellow & red peppers, onions, tomatoes and all the powders that I mentioned. It is AMAZING! Take a look

Don’t tell me you wake up in the morning and drink a beer…BAD BAD BAD!!! Green tea or really any kind of tea is one of the best things that you can drink in the morning. If you don’t like the taste of tea, Adding lemon and honey makes it taste a lot better. Also if you don’t like lemon then, Tea Masala and skim milk on black tea does the trick. Orange juice in the morning is also good for you. It has Vitamin C and we all know that it helps boost the immune system. Also, it is important to drink plenty of water a day. Well drinking too much water is also dangerous, so don’t overdo it. No more than 7 cups a day. My trick to drinking water is to pour just a bit of juice or squeeze lemon into it, so that it has some flavor.

When you go out what do you eat?

Well I love SUSHI! A few of my friends think that sushi is the nastiest thing ever, but I love it and that’s usually what I eat when I go out. Also Chipotle and Boston Market have a variety of healthy choices. Anyway, you can go for something else. However, stay away from the large fries, triple cheese burgers and extra large Soda’s. And instead, try ordering a grilled chicken sandwich on wheat bread or a fish fillet. And when ordering a drink, I recommend Juice or a glass of red wine Now, it’s ok to eat pizza and or snack while watching a movie/game or during a celebration but do so in moderation.

Do you exercise?

Now it’s not always about what you put into your body but what your daily activities consist of. Do you go to the gym? If not, do you take walks around your neighborhood? Do you play sports? Do you have a job where you are constantly lifting and working your muscles day in and day out? Now if you never do anything physical then you have to make the time to exercise. My trick is, jumping rope in the morning, at least three times a week or taking a walk around my neighborhood. You will be surprised by the results you get, if you make this a habit. Most importantly, not only will you look good on the outside but you will feel good on the inside.

I hope this helped! Wishing you all a Happy New Year!!!
Sandra Nyanchoka

P.S. Feel free to share or ask questions.

Always remember this…

“Love all whom you hold dear

Precious is the time you share

Do not wait for tomorrow

For tomorrow may not be”

Sincerely,

Sandra Nyanchoka

May God bless you all!

Love, Sandra.