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Brown Rice: Make It Tasty, Make It Dirty!



Brown rice is better than white rice.  Research studies have shown that compared to white rice, brown rice may lower the risk of type 2 diabetes, is richer in fiber and contains higher levels of magnesium which is linked to bone and heart health.  However, knowing the health benefits of brown rice does not necessarily translate into incorporating it into your diet.  So here are a few tips that may help you replace white rice with brown rice in your diet.

  1. Plan Your Meals

One of the keys to a successful fitness journey is planning, not just your workouts, but also your meals.  By planning your meals, you empower yourself to make thoughtful decisions about what you eat and when you eat.  As you plan your meals you can identify the meals where brown rice will be your staple.  One way to implement your meal planning is to do meal prep.  If you are new to meal prep be sure to read my posts Getting Started with Meal Prep and Meal Prep: An Overview.

  1. Use Your Favorite Side Dishes

It may take some time before you begin to prefer brown rice over white rice. So in the interim (and I promise you’ll begin to appreciate brown rice), when planning meals that include brown rice incorporate a side dish that you enjoy. You will make your meal more enjoyable by pairing brown rice with a favorite side dish.  You are more likely to replicate an experience that you enjoyed than one that was unpleasant.

  1. Treat It Like White Rice

Although its texture and taste are different from white rice, you can treat cooked brown rice just like you would cooked white rice.  All your favorite recipes, including rice and beans and even jambalaya, can be made using brown rice instead of white rice.  So the next time you do your meal planning take a moment to think of how you can use brown rice to upgrade your favorite rice dishes.

  1. Be Creative

Think of brown rice as a blank canvas patiently waiting for you to add to your signature colors and flavors.  Brown rice naturally has more flavor than white rice, however, you can add more.  On my website, My Body My Kitchen, I have several recipes that use everyday spices, fresh herbs and vegetables to transform brown rice into tasty, healthy dishes.  Take a moment to read some of these recipes to get some inspiration.

Below is a dish that you can try the next time you decide to cook rice.  This recipe uses brown rice and incorporates several colors and flavors in the form of fresh bell peppers, green onions and okra. Yum!  I recommend that you have this dish with broccoli or sautéed spinach.

Okra Dirty Rice with Smoked Chicken Sausage

okra-dirty-rice-smoked-chicken-sausagePrep Time: 10 mins | Cook time: 45 mins | Servings: 5

2 Cups Okra, chopped

1/2 lb. Smoked Chicken Sausage, cooked & sliced

2 1/2 Cups Water

1 1/4 Cups Brown Rice

2 Cups Red Bell Peppers, chopped

1 Cup Red Onions, chopped

2 Tbsp Garlic, minced

2 Tsp Coconut Oil

1 Tsp Honey

1/2 Tsp Cumin

1/4 Tsp Cayenne Pepper

1/4 Tsp Cinnamon

4 sprigs of fresh thyme

Salt & Black Pepper to taste


  1. Bring water to boil then add rice.  When water begins to boil again, reduce heat to a simmer and cover.  Cook covered for about 40 minutes until rice is tender; stir once after about 20 minutes.
  2. While rice is cooking, heat 1 tsp of oil over medium-high heat in nonstick; add okra and sauté about 6 minutes; remove okra and set aside.
  3. Reduce heat to medium, add remaining oil and sauté onions, garlic, thyme and chicken sausage for about 5 minutes.  Stir in bell peppers and cook for 3 minutes.
  4. Add cooked rice, honey, okra and spices; cook for about 3 minutes and mix well.
  5. Add salt pepper to taste.

Macronutrients: 247 Calories, Protein 13g, Carbohydrate 25g, Fat 11g



Mohan V, Spiegelman D, Sudha V, et al. Effect of Brown Rice, White Rice, and Brown Rice with Legumes on Blood Glucose and Insulin Responses in Overweight Asian Indians: A Randomized Controlled Trial. Diabetes Technology & Therapeutics. 2014;16(5):317-325. doi:10.1089/dia.2013.0259.

Sun Q, Spiegelman D, van Dam RM, et al. White Rice, Brown Rice, and Risk of Type 2 Diabetes in US Men and Women. Archives of internal medicine. 2010;170(11):961-969. doi:10.1001/archinternmed.2010.109.

Sean is a passionate Trinidadian home cook, fitness advocate and the founder of My Body, My Kitchen (MBMK). MBMK is a platform that empowers its readers to live a healthy lifestyle and provides tasty and innovative ways to prepare everyday foods. If he is not working on his website or making advances in his research, you can find Sean running with the Harlem Run crew or cooking up something spicy for his friends and family. Sean is currently a PhD candidate in Electrical Engineering at Columbia University in the City of New York.

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Your Guide To Shopping For Produce

Find out what produce you should definitely buy organic, and what is okay to buy conventionally



It seems to be getting harder and harder to know what is being sold to us at the grocery store. We know that the beautiful, shiny produce is the most affordable but probably contains the highest amounts of wax, pesticides and other chemicals. However, organic can be a bit pricey and possibly unavailable, depending on where you have access to shop.

Did you know that the USDA found a total of 178 different pesticides and pesticide breakdown products on the thousands of produce samples it analyzed? The pesticides persisted on fruits and vegetables even when they were washed and, in some cases, peeled.

See what happens when you pour hot water on conventional apples. The chemicals literally melt! It’s important that we buy organic and if we cannot, at least wash our produce prior to consuming (Video: Laurline Eldemire Lawrence via Facebook):

Check out the most recent list of produce that you should preferably buy organic, known as the ‘Dirty Dozen,’ and which produce is safe to purchase conventionally, known as the ‘Clean Fifteen.’ While you may not find every produce item you like to eat on these lists, this is a great start!

fruit, vegetables, organic

Dirty Dozen/Clean Fifteen. Credit: EWG

Read the full report here:

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Drink Your Way to Fat Loss

Let’s start with water and its importance to fat loss……notice I say “Fat Loss” because I view it differently than “weight loss”. Eliminate carbohydrates, fast, go on a juice diet, detox, cleanse or drink some sort of weight loss shake and inevitably you will lose weight. However, you generally will gain it back…and if you are super unlucky…plus some!

On average, I would say that prior to my lifestyle change, I was lucky to finish a bottle of water a day. I didn’t think about drinking and I consumed most of my liquids in the form of tea or coffee during the day as I was never a soda drinker.

If you want to lose FAT, here are a few reasons water is so important to your success.

1. Appetite Control – Water is an appetite suppressant which means that drinking enough of it ensures that when you do feel hungry you really need something to eat. Drinking a lot of water helps to keep hunger at bay!

2. Toxins – Water clears toxins and helps fats pass through your system before they can be stored. Water helps any substance your body doesn’t need exit safely and aids in transporting the necessary nutrients throughout your body.

3. Kidney function – The kidneys require water to carry out their duty of processing waste products efficiently. When the kidneys don’t have enough water, the liver comes to aid. Part of the liver’s responsibilities is to take your stored fat and turn it into energy you can use. Therefore, by not drinking enough water you are slowing down the speed at which the liver can do it’s work. Drink more water and let the liver turn your FAT into ENERGY!

FIT TIP-Drink 8 oz or 1 glass of water every hour at work. One 8 hour shift meets the average daily requirement of 8 glasses (64 oz) a day.

4. Hormones – As you start to cut the amount of food you are taking in as most people do when they are trying to lose weight the body senses this lack of calories. From an evolutionary perspective, whenever there was a lack of food there was also a lack of water. By consuming enough water, you tell the body there is “No Emergency” and that it is safe to let go of the fat rather than hoard it.

5. Hydrated Muscles – Muscles that are hydrated are stronger which leads to better workouts, more muscle growth and ultimately increases your metabolism. Muscles burn more calories just by their mere existence!


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@iamnayfit – 5 Tips to Make Your #BodyGoals A Reality and Getting Results In 28-Day Challenge

Ilen Bell, MS, CSCS, Co-Founder of Black Fitness Today




What is the #Ri28 challenge?

The 28 day challenge was made when we put together all of the elements needed to lower your body fat percentage quickly and efficiently.  The combination of reducing carb intake and increase activity on a daily basis is key to fat loss.

What can people expect over 28 days?

Clients can look forward to a no stress program. No gym membership is needed , no gym equipment is required. All you need is $39 and a device to watch the workout on.

Who is the #Ri28 challenge for?

This challenge is for anyone who wants to tighten and tone. This a great way to spice up your normal cardio routine with high intensity interval training.

Why should people join the challenge?Anyone wanting for feel better and look their best should join the #Ri28 family. 2017 is coming to an end and it’s time for bring in the new year feeling and looking  like the best version of YOU!

What are your Five Tips to Make #BodyGoals A Reality?

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