Here u go enjoy: Your Healthy Grocery Shopping List!
Boneless, Skinless Chicken Breast
Tuna (water packed), or White Meat Chicken (water packed)
Fish (tilapia, cod, halibut, and on occasion salmon and sea bass)
Extra Lean Ground Beef or Ground Round (92-96%)
Buffalo steak (lean)
Protein Powder (lactose free)
Egg Whites or Eggs
Rib eye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% Lean Ground Round)
Extra Lean Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)
Complex Carbs
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal (watch sugar, less than 6 grams)
Brown Rice
Ezekiel Bread (frozen healthy section of Whole Foods)
Farina (Cream of Wheat from box)
Multigrain Hot Cereal
Pasta (Whole Wheat, Ezekiel brand – watch serving, very dense)
Rice (jasmine, basmati, Arborio, wild, brown)
Potatoes (red, baking, new)
Kashi Low Sugar Cereals (less than 6 grams of sugar)
Whole Wheat Pita (Low Carb Variety – Joseph’s Pita Bread, or Food for Life brand)
Carbdown Flatbread (Wal-Mart)
Corn Tortillas (Food for Life Brand is best, microwave to make crispy)
Whole Wheat Tortillas (Food for Life brand)
Rice Cakes (lightly salted only)
Fibrous Carbs & Vegetables (Fresh first, frozen second, canned last choice)
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)/Bagged Salad
String Beans
Black Beans
Bell Peppers
Brussels Sprouts
Green or Red Pepper
Spaghetti Squash (my fav)
Berries (blueberries and raspberries)
Lemons or Limes
Melons (not watermelon)
Eat bananas, strawberries, peaches or plums sparingly (lots of natural sugar)
No dried fruits, including raisins (loaded with sugar)
Healthy Fats
Natural Style or Organic Peanut Butter, even better, Peanut Wonder (Whole Foods Market)
Olive Oil or Safflower Oil
Nuts (peanuts, almonds)
Flaxseed Oil
Dairy & Eggs
Low-fat or fat-free cottage cheese
Low or Non-Fat Milk (eat dairy only occasionally)
Non-fat yogurt (look for low sugar only)
Fat-free String Cheese
Fat-free Cream Cheese
Bottled Water
Iced Tea (decaf)
Coffee (decaf)
Diet Soda
Crystal Light or Wal-Mart Brand Sugar-Free Drink Mixes
Condiments & Misc.
Fat-free Mayonnaise (on occasion)
Ketchup (Heinz One Carb brand only)
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Balsamic or Raspberry Vinaigrette (Farm Grove)
Salsa or Fresh Pico De Gallo
Steak Sauce
Sugar-free or low-carb Ketchup
Sugar Free Maple Syrup
Sugar Free Jelly (Polaner or Smuckers)
Chili Paste
Tomato Paste (low sugar)
Mustard (yellow or Dijon)
Extracts (vanilla, almond, etc) <— Great in your coffee in place of creamer!
Low Sodium fat-free beef or fat-free chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste (look for low sugar)
Worcestershire Sauce
Fat-free cooking spray
Sugar-free applesauce for baking
BEST Sweets to Curb your cravings!
Fat-free Cool Whip
Tofutti fudge pops (my fav)
Sugar-free Jell-O
Chocolate shakeology (my fav)
P90X bars (especially wild berry yogurt & peanut butter).
PJ Morton more closely represents me than any other artist. I don't sing, write songs, and I'm not signed to young money. But PJ Morton is me. 

He is a man who grow up in church and church is still part of him. But he writes the music that he wants to write. That music is just good music. It's not gospel, I wouldn't even call it R&B its just good music about life and love. 

I just downloaded his EP Following My First Mind. It's just as good as the first thing i purchased of his "Live in LA". My good friend Mysti told me about PJ Morton when he performed on the Bonnerfide Radio Party at the Stellars a couple of years ago. I friggin loved his writing! I mean I love the way he writes music. I got "Live in LA", then I got, "Walk Alone", then Independently Major, I have his Pandora Station saved too.

Im a fan of his music thats clear but that's not the main reason I respect him. I respect PJ because he does what he does best and he doesn't do it ONLY in the church. I am a comedian and I take my talents where they are in demand and more often than not that is outside the house of God.  I have had people (Including my mom and grandmother) hint that I need to be careful and only do my jokes in church. But that's not me. I laugh and joke about church, I also laugh and joke about being married, raising kids, and even sex (GASP!) 

I get tired of  "church people" telling me what I should do with my gift. In fact I've been able to invite more people to church from doing stand up in the clubs, than any other evangelical method. I am good at what I do and I don't change what I do depending on where I do it. A poet friend of mine said "My Ministry may take me where your Ministry may not take you and thats the advice I follow. 

The same can be said for PJ. His music is getting better and better every time I purchase it. He toured with Maroon 5 a favorite group of mine, and he was recently signed to Young Money (Yes Lil Wayne's record label). You know what I say? I SAY GO AHEAD PJ!! Do what God gave you to do. Follow Your First Mind! I didn't hear one cuss word on the album. Lil Wayne was even featured and he didn't cuss.

You don't know what God has planned for PJ Morton and why he chose him to do what he is doing. But I for one am a church guy who is encouraged by it. I hope he comes to Seattle I would buy at ticket and go to the show. I hope he tours with Lil Wayne. I would be proud of that too. I feel like I'm apart of his growth. I support! I buy his music, I tell other people to buy it and they do and they are happy! 

So from one artist to another.

Thank you PJ.


By the way the EP was eloquently done. It flows so smoothly, eloquent writing, outstanding production, and clean vocals.

Download it now and see what all the fuss is about.

I'm so proud of my son Isaiah. Yes he has a video on the internet with nearly 400,000 views a facebook page with 4,000+ fans and a twitter page with 7,000+ followers and that makes me proud. But yesterday I got his report card and the comments really made me proud. Above is the picture. Below are the comments

Isaiah has been such an amazing student and person to have in class. There isn't enough to say about him. He is simply amazing. He is one of the brightest students I have ever had. He is doing so well academically. He comes to school with such a positive attidue and is always ready to learn. On his last DIBELs score he had 59 letter names a minute, 49 segmenting sounds and 63 nonsense word sounds. Those are some of the highest scores in the class. He is currently in Unite 13 in the Kindergarten Read Well program. He is passing each reading unit with strong passes. he also scored 100% in our unit 3 Math Assessment. during our writing block, he can follow my lead when we write sentences and he can write down the sounds he hears in the words. I am just so proud of his overall growth and commitment to being the best he can be. thank you Isaiah for all your hard work and making my job the best in the world. Keep up the great job you are doing.

I was accused of living my dream through him making the 5 year old comedian and i am GUILTY. I always dreamed of having two sons. I love both of them very much. I dreamed of them being smart, healthy, happy, athletic, funny and they are all of that.
Having Isaiah excel in school just brings such a smile to my face. I love my son and I am happy he is doing well. I am glad to be apart of his life. I don't know what the future holds for him, for either of my children, but I plan on being apart of whatever they want to be.

I love my children.

I love my wife.

I love my life.