Roasted Buffalo Cauliflower

Roasted Buffalo Cauliflower - My Pretty Brown Blog

As a kid, I would not eat cauliflower. I did not like the look, smell, or taste of it. But guess what? As an adult, I have found ways to enjoy it! I tried out a Cauliflower Pizza (recipe here) a few years ago and loved it! Then, I fell in love with roasting vegetables and decided to try roasting cauliflower to see how I would like it. If you haven’t tried it, then you must do so! I had a taste for buffalo wings one night, so I decided to try Roasted Buffalo Cauliflower. It turned out absolutely delicious! It was a great way for me get in my veggies while enjoying that “buffalo” flavor. There are several ways to enjoy Roasted Buffalo Cauliflower, but I kept it simple.

Roasted Buffalo Cauliflower


  • I head/bag of florets, cut in florets
  • 1 tablespoon of olive oil
  • 1/4 cup of buffalo wing sauce (I like Texas Pete!)
  • Salt and pepper to taste
  • Blue Cheese or ranch for dipping (optional)
  • Celery (optional)



  1. Preheat oven to 400 degrees
  2. Toss or brush cauliflower with olive oil, salt, and pepper
  3. Roast cauliflower in the oven for approximately 25-30 minutes or to your desired crispiness
  4. Toss cauliflower in buffalo wing sauce
  5. Serve and enjoy!


That’s it! You can find a host of other Roasted Buffalo Cauliflower recipes here. Do you roast your vegetables? What’s your favorite?


The Benefits of Running in a Group

When I first started running, I was hesitant about running with a group. I really tried to talk myself out of it…”What if they are faster than me? What if they leave me?” I quickly realized, I didn’t have to worry about that. I knew by finding the right group, all of my fears would diminish. I have been part of a running group since the latter part of 2011. A lot of people run solo and enjoy it, including me most times, but I also like running with a group when I can. Running with a group is a great way to help you reach your goals!

One of the reasons I love Jeff Galloway is because he has brought so many runners and groups together. Today I’m sharing Jeff Galloway’s view on the Power of the Group!

Jeff Galloway - The Power of the Group -  My Pretty Brown Blog


The fun of running with a group pulled me into the sport 57 years ago.  Running and training with my friends Steve Prefontaine, Frank Shorter Bill Rodgers, brought out the best of running in me—while we became good friends, and Olympians.  As I travel the US this season, for our Galloway training program kickoffs, I see the same fun, support and friendship development.  I hope to see many of you at our free clinics.  Here are the ways I’ve observed runners of all abilities improve more and have more fun when in the right group.
  1. Great friendships
  2. The miles go by quicker—telling stories, sharing life experiences
  3. Guidance in running with the right group for you, with the appropriate run walk run strategy
  4. Because the group is waiting for you, you will stay motivated and get out there more often
  5. You’ll learn about some interesting races, places to run, fun running experiences
  6. On the really tough workouts and races, the group will pull you through
  7. Access to tools for management of nutrition, fluids, motivation, aches/pains
  8. The right group leadership can fine-tune the pace of each workout, avoiding injury/exhaustion
  9. Helping others who are struggling bestows an amazing sense of achievement
  10. Sharing the empowerment of finishing a long run can change your life

Most groups, like our Galloway programs allow runners to try them out for free.  Together we can celebrate fitness and inspire others to improve the quality of their lives.


Jeff Galloway Blogger Tips - The Power of the Group -  My Pretty Brown BlogHere is my sole sister and 26.2 training partner, Leticia! We met through our local running group, BGR! Birmingham, and became great friends! We trained for our first full marathons together! On those 16 to 20-milers when we wanted to give up, we helped push each other through. It’s hard not to become friends training for a marathon. They get the good, the bad, and the ugly…and love you anyway! I believe that’s why Jeff made “great friendships” #1 on his list of benefits of running with a group. There’s a lot of power when two or more come together!


Do you run with a group? How has a running group benefited you?


Jeff Galloway Blogger Tips - The Power of the Group -  My Pretty Brown Blog

Highlights of this year’s Galloway Training Programs:

  • Discount on the Jeff Galloway 13.1 and Barb’s 5K LINK
  • 50% discount of Jeff Galloway’s Running Schools and Blue MT Beach Retreats
  • Discounts on Phidippides products – Jeff’s store and the original running specialty store LINK
  • Discounts on ElliptiGO, my favorite way to cross train outside
  • Discounts on Pacific Health Products Accelerade & Endurox
  • Discounts on Cooper Complete vitaminsLink
  • Galloway Alumni hat available just for those who have been a part of our team before
  • Newly redesigned Galloway Training medal to celebrate completion of this year’s program

Jeff Galloway Blogger Tips - The Power of the Group -  My Pretty Brown Blog


A Note From Jeff!

Visit to find your closest Galloway Training Program, and ask me for more details about what I love about my Galloway group.


I hope this will encourage you to get in a group or find a partner to help you stay accountable. You can read the previous installments of my Jeff Galloway Blogger Tips here. For more wisdom from Jeff Galloway, you can find him on Facebook and Twitter!





Super Shred Diet Week 4: The Homestretch & Results

Well, I made it to the homestretch! Just a few months ago, I was thinking of all the ways I could get out of my plateau. I can’t even remember how I came across Dr. Ian Smith’s book, Super Shred Diet, but I’m so glad I did! I followed Dr. Ian’s book, The Fat Smash Diet, many moons ago, so I knew his plans worked.

Fast-forward 4 Weeks…

Super Shred Diet Week 4 is complete! I seriously can’t believe I did it! What an amazing, eye-opening four-week journey! Super Shred truly takes a lot of guts, dedication, and heart! Abandoning certain foods and drinks cold-turkey is not easy, but it’s totally doable! It’s only 28 days! Week 4 is called “Tenacious”. I had to hold firm, remain anchored (in the good Lord), and BELIEVE that I can carry out healthy habits that can and will continue to push me closer to my goals. 

This week was a lot easier than Week 3. The hardest part was having only one snack the whole day. However, I was consistently eating throughout the day with my meals surrounding “The Snack”. I ate more food this week, but still maintained the Super Shred way of eating. I was just super happy that Super Shredder Day did NOT fall on a Friday like it did in Week 1! It really wasn’t that bad, but if I were to ever do it again, I sure hope SSD is not on a Fight Night!


Recent Discovery

I shared in my last post, a few of favorite foods and finds along with the fact that you really can eat on Super Shred. So, I was on the hunt for Bell Plantation’s Chocolate PB2, which is a peanut butter powder that goes well in smoothies. This one particular day, every store that I went to was literally sold out or they didn’t carry it. Yes, I could have purchased it on Amazon, but I wanted it right then. I searched several stores and decided to try my local, healthy supermarket only to find out they have a similar brand called Just Great Stuff! Well, I must say…this stuff is great! I added into my protein shake on SSD and it was delicious.

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

NEW favorite Snack!

On Super Shred, you usually have at least one 150-calorie snack per day (along with 100 calorie snacks). Sushi is something I never thought to include as a snack. This plan truly opened my eyes to so many ideas when it comes to food and smart snacking! I chose brown rice-California rolls from the PUB for one of my go-to snacks!



Another favorite is my veggie (+ rice) plate on Super SHRED. Since I’ve fallen in love with Brussels sprouts (one of my favorite recipes here), I found a way to liven them up. I tried adding a little sweet and sour sauce (while being mindful of the sugar per serving) along with liquid aminos. They were perfectly sweet and seasoned well while staying under 480 mg (sodium) or less per serving! Learned that tip from Super Shred too! I love how aware this book has truly made me when it comes to food.

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

Brown rice with low-sodium collards, roasted green bell peppers and Brussels sprouts!



Last Day on Super Shred — Week 4, Day 7

On Sunday, the last day of Super Shred, I got a little too excited! I thought it was a rest day, but something told me to glance back over my book just to make sure. Boy, was I wrong—Womp! I had already made up in my mind that after church service I wasn’t doing anything. Since my mind was set on it being a rest day, going to the gym was out! I decided to pull out my Zumba Cardio Party DVD for the second time since purchasing (I usually do the 20-minute workout express), and I truly had a great workout! I wanted to put my Fitbit Charge HR to the test with the Zumba workout DVD to see how many calories I could burn. The exercise requirement for this day was 40 minutes of cardio. Zumba was 46 minutes, but I did cool down before stopping my Fitbit. I’m happy that I didn’t sit this one out, because I felt so much better once it was done!


Super Shred Diet Week 4 + Results - My Pretty Brown Blog



I’m beyond excited about my results! I broke them down by the weeks:

Super Shred Diet Week 4 + Results - My Pretty Brown Blog

Thank you to everyone who followed me, sent well wishes, and encouragement on my Super Shred journey! I have never shared “this much” about such a sensitive subject with the masses, but I hope that I have inspired someone along this journey. During these four weeks, I discovered so much about myself and learned so much about meal spacing, calorie disruption, nutrient-dense foods…just to name a few. I know now that I can accomplish ANYTHING if I want I want it bad enough and I can do ANYTHING for 24 hours, 7 days…or even four weeks! I did it! So long…Plateau! I encourage anyone in a plateau or desiring to lose weight to give the Super Shred Diet a try. It’s only four weeks. You can purchase the book here or see if the Shred (Revolutionary) Diet is a better fit for you. It’s a 6-week program great for those wanting to lose weight or maintain. If I can do it, YOU can do it too! Never give up!

What is life going to be like after SUPER SHRED? I was actually thinking about that and how much I’m kinda going to miss it! I am excited about the journey ahead. So…stay tuned!


If you missed one of my #SuperShred posts, find them here!

The Super Shred Journey Begins (Part 1)

Super Shred Week 1 Mid-week Update (Part 2)

Super Shred Week 1 Review (Part 3)

Super Shred Week 2 Review (Part 4)

Super Shred Week 3  Review (Part 5)


Get The SHRED Books!


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Super Shred Week 3: Shape It Up!

Week 3 (Shape) of the Super Shred Diet is a wrap and I’m almost done with my final week! Yay! It feels like I just started my Shred journey! Dr. Ian shared that Week 3 was meant to be a tough one. Thanks a lot, Dr. Ian! He did state in his book, “Remind yourself every morning when you get up and every night when you go to sleep that this is something you can and must and will do.” Well, I completed all seven days. During Week 3, your body basically starts to shape up.

“…you have mobilized a lot of those plump fat cells and burned the energy they had been storing, causing them to shrink.”

I don’t have a six-pack (yet), but I can notice a difference in how my clothes fit. Hooray! for non-scale victories! I did put in a lot of work during Week 3. I exercised five mornings in a row, including two-a-days twice during the week. Another non-scale victory! If you know me then you know that I used to hate getting up in the morning to exercise or run, but I have quickly grown to love it. Knowing that I have the ability to procrastinate and realizing that I have a goal to meet pushed me to get up and get it done. Plus, you feel so much better once it’s done! Thank you Move It Monday for helping kick-start my week!

Week 3 was challenging. Not only was the meal plan for the week drastically different, but we also had a celebration at work starting on Monday, a midweek celebration for one of my team members, and it was my 40th chapter (sorority) anniversary weekend. I had my first meal in the morning (breakfast) and my second meal in the evening (dinner). In between I was allowed three snacks, plus a bonus “floating” snack, which I had 1.5 hours after dinner.


Yes, you can eat on SHRED!

I’m sharing a few of my meals because I want people to know that you can eat on the Super Shred Diet!

The Monday morning celebration was where two dozen boxes of Krispy Kreme were brought in. I sat and ate my Super Shred breakfast: 2 pancakes (with 1 tbsp of syrup), 2 pieces of turkey bacon, 1 serving of fruit, one cup of coffee, and 8 oz of water. It just so happened that the celebration started around my breakfast time so it worked out perfect. It was hard watching everyone eating those tasty “Hot Sign Is ON” doughnuts, but I remembered that my breakfast was a healthier option and I was one step closer to my goal.

Dr. Ian Smith's Super Shred Diet: Week 3 | My Pretty Brown Blog

Another breakfast on Shred! 8 oz of water (unlimited), 8 oz of orange juice (must have, I like Trop 50), 1 cup of coffee (optional), 1 scrambled egg with cheese, and 1 serving of fruit.

Dr. Ian Smith's Super Shred Diet: Week 3 Review | My Pretty Brown Blog

On Shred you are allowed fat-free dressing with your salad. Ranch dressing is one that I really like, but I absolutely detest fat-free, ranch dressing. It really should be illegal! I don’t really care for fat-free dressing at all…period, but I did manage to find a few that I like. However, I decided that I would try using salsa as my salad dressing. It’s low-fat and low-calorie and a healthier option than store-bought.  For one of my meals, I was allowed 2 oz. of chicken with 4 cups of greens topped with a few veggies and 3 tbsps of dressing. Salsa just made everything better! Of course I would have loved to have it with all of the other fixings like cheese, Greek yogurt, guac, etc., but you get the point!Dr. Ian Smith's Super Shred Diet: Week 3 | My Pretty Brown Blog


SNACK Attack!

If you have been following my Super Shred posts then you know I love these Tuna Creations by Starkist! They are so yummy and perfect for on-the-go! Finally tried the Hickory Smoked flavor…loved it! It went great with my Laughing Cow cheese wedge.

Dr. Ian Smith's Super Shred Diet: Week 3 | My Pretty Brown Blog

Dr. Ian Smith's Super Shred Diet: Week 3 | My Pretty Brown Blog

I found these Lentil Snaps at the PUB (Publix) on BOGO! They are really good!

Dr. Ian Smith's Super Shred Diet: Week 3 | My Pretty Brown Blog

Super Shredder Day, Week 3! I had a protein shake with coffee. And there goes that stair climber again! Five minutes is all it takes! Now, that’s a crazy, insane workout. You can find a great circuit here.

Super Shredder Day | Dr. Ian Smith's Super Shred Diet: Week 3 | My Pretty Brown Blog



I’m taking my fitness to another level!

On Super Shred, you do have to stay active (specifically cardio).There are two rest days per week. Most workouts are 40 minutes, 30 minutes on Super Shredder Days, which you can read about here. Examples: walking/running outside or on a treadmill, elliptical, 200 jump rope revolutions, or Dr. Ian’s SHRED 27 Burn DVD. The goal is to do high-intensity interval training during these workouts—i.e., variation of speed, incline, etc. It is encouraged to split up the machines (ex. 20 minutes, Arc Trainer, 20 minutes, stair climber).

After months off, I returned to Zumba class with one of the best instructors on the planet, Marta! She’s a beautiful friend of mine (inside and out) and she’s about to celebrate her birthday—5-0! She doesn’t look a day over 21 and she is one of few that I know that ALWAYS looks fabulous before, during, AND after working out!

Zumba Night - Dr. Ian Smith's Super Shred Diet: Week 3 | My Pretty Brown Blog

Me again…with my new favorite Bondi Band headband! “Strong is the New Skinny”. Available here!


I’m also super excited about my new Fitbit Charge HR! I have had the Fitbit Flex over a year. I will wear my Flex while I’m at an event or when I want my tracker to be more discreet. You can read more about it here. I have a Garmin (+ HR monitor), but I can’t wear my chest strap anymore. I wanted something that could track my activity, steps, and my heart rate. I love it so far! I will share my review of it after I’ve used it for a month or two.

Dr. Ian Smith's Super Shred Diet: Week 3 | My Pretty Brown Blog
Temptations and all, I had a successful Week 3 and I’m excited about my weight loss. I can’t wait to share Week 4, my final week! Don’t forget, Bondi Band is having an awesome deal for May on compression socks and sleeves! Also, a fun “Sharing Contest” on the Bondi Band Facebook page! Catch them both before they end. You can find out more here.


If you missed one of my #SuperShred posts, look no further!

The Super Shred Journey Begins (Part 1)

Super Shred Week 1 Mid-week Update (Part 2)

Super Shred Week 1 – Complete (Part 3)

Super Shred Week 2 – Complete (Part 4)



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Fresh is Best, Fresh is Fierce!

For my ladies…
Fresh Is Fierce - My Pretty Brown #FreshIsFierce  

I was selected for the Carefree #FreshIsFierce VoxBox for Influenster. I enjoyed using the Carefree Acti-Fresh Body Shape “pantiliners”. I received the regular size and they worked well with my activities. Being a runner and being heavily involved into other fitness activities, it’s a must that I feel fresh. I love that each liner is individually wrapped and they are discreet enough to carry in your purse, gym bag, or in your pocket.

Overall, I like this brand of liners and would purchase them in the future. I do, however, wish they would make the Acti-Fresh Body Shape liners available in long length. Overall, great product and I would recommend them. 



I received Carefree® Acti-fresh® Liners complimentary for testing purposes and review.  All opinions are my own.



Super Shred Diet Week 2: Accelerate

The second week of The SUPER SHRED Diet is called Accelerate. It pushed me harder than it did in Week 1. During the second week of most weight loss programs, things usually slow down. Accelerate is designed to help you accelerate through the natural slowdown. During Week 2 you may not lose as much as Week 1, but you can lose weight! I really had to push myself to stay focused as I adjusted to the new meal plan for the week.

Week 2 meal plan was a lot different than Week 1. I had two snacks for the entire day. The challenging part was having a snack at 10:00 a.m. and not another snack until 8:00 p.m. or three hours after my last meal. There was a 4.5 hour gap between Meal 2 and Meal 3. I did notice that I had to stay focused with hydration and being more intentional about getting my water in. I slacked off a little bit, but quickly got back focused. 

Super Shredder Day (SSD)—For those who don’t know, SSD is somewhat of an intermittent fasting day. You can read more about it here. It also fell on a Friday night. Womp! Now THIS was kind of hard. Friday nights are usually when I like to enjoy something really good for dinner or something I have been wanting to eat all week. I had 1.5 cups of soup for lunch and then another 1.5 cups of soup again for dinner. The good thing about soup is that you can switch them up so you won’t get bored.

Super Shred Diet Week 2 - My Pretty Brown Blog Tuna Creations (with grapes), one of my favorite snacks that I had during the week!  So far my favorite flavors are Garlic & Herb and Ranch! Sweet & Spicy is not too far behind. High in protein and low in fat…and still a very healthy snack!


Super Shred Diet Week 2 - My Pretty Brown Blog

This was my Hump Day lunch (5/6/2015). Green salad (4 cups of greens) which can include olives, shredded carrots, 1/2 sliced tomato or 5 grape tomatoes with 3 Tbsps of fat-free dressing. I’m not a fan of fat-free dressing or tomatoes (but I love fresh salsa, pico de gallo, and ketchup…weird I know). I did find a Sun-Dried Tomato fat-free dressing by Ken’s Steakhouse that’s pretty good. I had green salads often throughout week 1 and 2.


Super Shred Diet Week 2 - My Pretty Brown Blog   One of my Week 2 dinners: 3 servings of veggies (Brussels sprouts, low-sodium collard greens, yellow squash) + 1 cup of brown rice. This was like heaven on a plate! Not sure if it was due to the acceleration of the week or because my plate was full and my tummy was happy—with all the good stuff!



Eat Clean Shred On - Super Shred Diet | My Pretty Brown Blog

Overall, I had a good week! A few challenges here and there, but I survived. I did lose weight (Yay!), but it was not as significant as it was in Week 1. Let me rephrase that, ANY weight loss is significant. I have to remind myself to celebrate all victories…even the non-scale ones! I’ll share my weight loss results again after completing Week 4! CAN.NOT.WAIT. I will also be sharing more about life after SUPER SHRED.

If you’re looking to maintain or lose weight, you may want to check out SHRED! Find it here.


If you missed one of my #SuperShred posts, look no further!

The Super Shred Journey Begins Part 1

Super Shred Week 1 Mid-week Update Part 2

Super Shred Week 1: Complete Part 3





 Disclosure: Some posts may contain affiliate links.

Move It Monday Ambassador

Hi everyone!

I hope you all had an awesome weekend! I wanted to pop-in and share some exciting news! You probably already know that I’m passionate about health and fitness. I’m not fitness guru and I’m not perfect, I’m just trying to make healthier choices one day at a time. It’s all about changing your lifestyle and creating healthier habits. I really do love sharing my health/fitness journey with others because I know it can be hard, especially when you think you’re out here doing it alone. I’m here to tell you that you’re not alone and it’s a lot of us on this journey to better health!

I’m excited to share that I have been selected as a MoveItMonday Ambassador!

 Move It Monday Ambassador My Pretty Brown Blog
MoveItMonday is an international campaign which encourages people of all fitness levels to get moving each week starting on Mondays. MoveItMonday offers fitness routines, tips, and inspiration to help individuals, worksites, schools, and communities incorporate exercise into their weekly routines. You can find everything you need via!

In the past, Mondays were hard for me. After making my Monday workout a priority, I realized that it sets the tone for an incredible, productive week! I got up early this morning and completed 40 minutes of cardio (Arc Trainer and the infamous Stairmill. You can find my Stairmill workout here). I’m also on Week 3 of Super Shred! Woo-hoo! You can follow my Shred journey here. I feel confident about the week ahead!

Join me by sharing with others on how you will be kicking off your Monday through activity/fitness! Use the hashtag #MoveItMonday on social media to show the world you are moving and encourage others to get moving too!


Have a great week and here’s a fun challenge to start your week!