Sunday, December 29, 2019

8 High Protein Crockpot Recipes

Just click the link below, please:

8 High Protein Crockpot Recipes


Sunday Salmon Recipe

 Yummy Salmon Recipe 

This recipe provides 4 servings.


1)    4 salmon fillets approximately 6 ounces each
2)    2 tablespoons olive oil
3)    1/2 teaspoon sea salt 
4)    1/4 teaspoon pepper
5)    2 teaspoons minced garlic
6)    1 1/2 teaspoon Italian herb seasoning blend
7)    1 medium lemon


1)    Heat oven to 400 degrees and lightly grease a large baking pan with a little olive oil. Arrange salmon fillets on the baking sheet and season with sea salt and pepper.

2)    Stir together olive oil, minced garlic, Italian herb blend, and juice of 1/2 lemon. Spoon over salmon fillets being sure to rub all over the tops and sides of the salmon.

3)    Thinly slice remaining 1/2 of lemon and top each piece of salmon with a slice of lemon.

4)    Bake for approximately 15 minutes until salmon is opaque and flaky when pulled apart with a fork.

Recipe suggestion: Garnish with fresh thyme if desired and serve.


Saturday, December 21, 2019

6 Anti-Inflammatory Foods

1)     Dark Leafy Greens

Dark leafy greens like collard greens, kale, and spinach contain an abundance of anti-inflammatory compounds, including vitamins C and E and antioxidants, which curb inflammatory processes.

2)    Extra-Virgin Olive Oil

The consumption of olive oil is associated with a reduced amount of inflammatory markers in the blood. Approximately 9 different polyphenols work to limit inflammation in the body through various mechanisms, including decreasing the production of pro-inflammatory messenger molecules. 

3)    Ginger

A key compound in ginger called gingerol suppresses pro-inflammatory compounds.

4)    Ground Flaxseed

Flaxseed contains ALA, a type of omega-3 fatty acid that helps protect against cardiovascular inflammation. They are also rich in lignans, a polyphenol that inhibits the formation of platelet-activating factor, a risk factor for inflammation.

5)    Garlic

It contains a number of anti-inflammatory compounds that inhibit pro-inflammatory messengers. Along with antioxidants, it has been shown to limit the progression of atherosclerosis and to promote heart health.

6)    Salmon

Salmon is rich in omega-3 fatty acids, which inhibit a pro-inflammatory enzyme called COX. Omega-3 fatty acids also counter the pro-inflammatory effects of omega-6 fatty acids.

Thursday, December 19, 2019

The benefits of humor

When you laugh, you are doing something very healthy, you are reducing levels of certain stress hormones. In doing so, laughter provides you with a safety valve, of sorts, that shuts off the flow of stress hormones and the fight-or-flight compounds that quickly take action in your body when you experience stress, anger, or hostility.

Stress hormones suppress the immune system, increasing the number of blood platelets (which can potentially cause obstructions in arteries), and drastically raise blood pressure…very serious stuff, am I not right!?


Remember, when you are laughing, natural killer cells are going to work, assisting in weakening viruses and potentially destroying other illnesses.

Remember, the mind, body and spirit loves a good laugh!

Tuesday, December 17, 2019

Mood Food

What is mood food?

Mood food consist of 3 ingredients: humor, music, and people.

When you find yourself stressed, in less than a good mood, distracted by obligations, etc.…remember the term, mood food.

It is a reminder of 3 things that you can do to improve your mood 1) find some humor in your daily life, listen to some jokes, watch a comedy, 2) enjoy some music that immediately begins to change your mood, and 3) surround yourself with people that put a smile on your face.

Mood food…3 ingredients!

Sunday, December 15, 2019

Sunday Salad Idea

Caribbean Chicken Salad

This recipe provides 4 servings.


1)    2 skinless, boneless chicken breast halves, fully cooked, cut into bite size chunks
2)    1/2 cup and 1 teaspoon teriyaki marinade sauce
3)    2 tomatoes, seeded and chopped
4)    1/2 cup chopped onion 
5)    2 teaspoons minced jalapeno pepper
6)    2 teaspoons chopped fresh cilantro
7)    1/4 cup Dijon mustard
8)    1/4 cup honey
9)    1 tablespoon and 1-1/2 teaspoons sugar 
10) 1 tablespoon vegetable oil
11) 1 tablespoon and 1-1/2 teaspoons cider vinegar
12) 1-1/2 teaspoons lime juice
13) 1 pound mixed salad greens
14) 1 (8 ounce) can pineapple chunks, drained 
15) 4 cups corn tortilla chips


Step 1: 
Place the chicken in a bowl, and cover with the teriyaki marinade sauce. Marinate at least 2 hours in the refrigerator; cook marinated chicken until internal temperature is 160 degrees F.

Step 2: 
In a small bowl mix the tomatoes, onion, jalapeno pepper, and cilantro. Cover salsa, and refrigerate, it least 30 minutes.

Step 3: 
In a small bowl, mix the mustard, honey, sugar, oil, vinegar, and lime juice. Cover dressing, and refrigerate, it least 30 minutes.

Step 4: 
Arrange mixed salad greens on plates. Spoon some of the salsa over each salad, and sprinkle with 1/4 of the pineapple chunks. Break tortilla chips into large chunks, and sprinkle over salads. Lay some of the chicken chunks on each salad. Finally, drizzle dressing over each salad, and serve.


Friday, December 13, 2019

It is time…

It’s the time of year for you to reflect on 2019, what goals did you set?
Did you accomplish your goals, if so what worked in the process and what necessary adjustments did you have to make along the way, if any?
It is also time to begin thinking about your goals for the upcoming year, 2020 and what action steps you will take to accomplish your goals.

Thursday, December 12, 2019

A quick and tasty, healthy recipe to remember

Bruschetta Chicken

This recipe provides 6 servings

1)    4 thin-cut boneless, skinless chicken breasts
2)    Sea salt and freshly ground black pepper
3)    1 tablespoon Italian seasoning
4)    2 teaspoons garlic powder
5)    3 tablespoons extra-virgin olive oil, divided
6)    4 medium tomatoes, diced
7)    ½ red onion, finely chopped
8)    2 garlic cloves, finely chopped
9)    ⅓ Cup fresh chopped fresh basil, plus more leaves for garnish
10) Balsamic vinegar, for topping
11) Grated parmesan cheese, for topping

1. Season the chicken on both sides with sea salt, pepper, garlic powder and Italian seasoning.
2. Heat 2 tablespoons of the olive oil in a large skillet over medium heat. Add the chicken to the pan and cook until browned on both sides and fully cooked, approximately 8 minutes.
3. While the chicken cooks, mix together the remaining 1 tablespoon olive oil, tomatoes, garlic, red onion, and basil.
4. Divide the tomato mixture among the chicken breasts, placing a large scoop on top. Garnish with additional basil, balsamic vinegar and Parmesan. Serve immediately.
Suggestion: Serve with your favorite salad.


Wednesday, December 11, 2019

Book Recommendation

If you have ever experienced stomach issues, or know someone that has, you know it is not fun, at all!

With this being said, I strongly recommend the following book. It is very insightful and informative.

“The Bloated Belly Whisperer,” by Tamara Duker Freuman, MS, RD, CDN

Insight leads to awareness and this awareness leads to goal achievement in health, mind and spirit.

Sunday, December 8, 2019

When we lose focus such communication errors happen…

The following is an actual phone message that I received regarding a repair of our stove, arrangements made by our landlord (Linda): 

“Hi Linda, this is Carol, actually…Hi Robert this is Carol from the appliance repair department, your parts are hopefully due in by Wed.

I am pre-scheduling you for Friday, if that does not work please let us know, if it does, one of the girls will give you a call on Thursday with a time for Wed.

Thank You.

Bye Bye.”

She was distracted for whatever reason (s), for example she was not calling Linda (first error) and (second error) “a time for Wed,” when she began the sentence by saying she was pre-scheduling for Friday.

I discuss internal/ external distractions and effective communication in my book, as I have previously stated, my book is a handy reminder for such things that affect us all, on a daily basis, such as effective communication and focusing skills.

All of us make focusing and communication errors, this being said, with the insights offered in my book we are in a much better position to recognize and improve our focusing and communication skills.

When we improve our focusing and communication skills we greatly increase our chances of accomplishing our goals and realizing our dreams! 

Sunday, December 1, 2019

6 Reasons Why We Eat What We Eat...

1)   Personal Preference
2)   Availability
3)   Convenience
4)   Familiarity
5)   Temptation
6)   Social Reasons   

Healthy, Tasty Side Recipe

Balsamic-Roasted Brussels Sprouts

This recipe provides 6 servings


1)    1 ½ pounds Brussel sprouts, cut in half through the core
2)    4 ounces pancetta, diced
3)    ¼ cup extra virgin olive oil
4)    2 tablespoons balsamic vinegar
5)    Sea salt and black pepper to taste


1)    Preheat the oven to 400 degrees. Place the Brussels sprouts on a sheet pan, including some of the loose leaves, which turn crispy when they’re roasted.

2)    Add the pancetta, olive oil, sea salt and pepper, toss with your hands, spreading out in a single layer.

3)    Roast the Brussels sprouts for approximately 25 minutes, until they are tender and nicely browned and the pancetta is cooked. Toss once during roasting.

4)    Remove from the oven, drizzle immediately with the balsamic vinegar, toss again and serve hot.


Tuesday, November 26, 2019

Point to Ponder...

Life is often a big game of “Tug of War” between mediocrity, and trying to find your best self, which is why it is vitally important to stay focused, each and every day in a goal directed fashion.  

Tuesday, November 19, 2019

6 Fat Facts

1)    Oils are mostly unsaturated fats
2)    Foods labeled “ fat free” may not be 100% fat free
3)    Animal fat, coconut and palm oil are mostly saturated
4)    Fats help us absorb fat-soluble vitamins
5)    The main way energy is stored is in fat from our excess food intake
6)    Body fats can store unabsorbed drugs that might have been taken years ago

Saturday, November 16, 2019

Saturday Salad Idea

Thinly Sliced Cauliflower Salad


1)    1 head cauliflower
2)    3 tablespoons olive oil
3)    1-2 sliced garlic cloves
4)    3-5 thin slices lemon
5)    ½  teaspoon crushed coriander seeds
6)    ½ teaspoon crushed fennel seeds
7)    A pinch of sea salt
8)    A pinch of freshly ground pepper
9)    2 tablespoons lemon juice


1)    Thinly slice 1 head cauliflower.
2)    Make dressing: Cook olive oil, lemon slices, garlic cloves, coriander, and fennel seeds in a small skillet over medium heat, approximately 4 minutes.
3)    Remove from heat, add lemon juice, and then pour over the cauliflower.
4)    Season the cauliflower salad with salt and pepper and toss.
5)  Enjoy this tasty Saturday side salad! 

Sunday, November 10, 2019

Sunday Reminder...

Sunday is the day to be thinking and creating a healthy meal plan for the upcoming week!

One of the keys to your success is fueling your body with healthy foods.

Monday, November 4, 2019

A quote for the week...

“Don’t downgrade your dreams just to fit your current reality. Upgrade your determination to match your destiny.”

Tuesday, October 29, 2019

Monday, October 21, 2019

6 Reminders

Below are 6 reminders why my book is a handy little resource.

1) This book is a reminder that with each passing week…with each passing day…with each passing hour there is less time for setting goals, accomplishing them, realizing our life’s purpose, and enjoying every day; this book is about asking ourselves: “What is going on in my life right now?” “Is my motivation taking me in a goal directed fashion?” “Where do I want to be in 3 months, 6 months, 1 year…5 years, etc.?”
2) This book is a reminder of the importance of resiliency because it is an essential aspect of  motivation. We all face challenges, setbacks, exposure to severe risk at times and stress or injury. With this in mind, it is important to remember; a key function of motivation is to adjust one’s personal goals in ways that improve one’s possibilities to manage one’s life situation. Individuals who have difficulties in making this adjustment are incapable or unwilling to change their previous goals are at a greater risk of feeling unhappy.

3) This book is a reminder that the key to having continued success rest upon reevaluating  your goals  and having realistic expectations.

4) This book is a reminder that self-awareness is an essential pre-condition for positive change; therefore, the topic to explore is what’s working and what’s not working in the area of desired change.

5) This book is a reminder that articulating and creating a compelling vision of your desired future self is the foundation for planning and reaching your long-term goals.

6) This book is a reminder that each day that we awaken, we take a step toward reaching our goals, remain the same, or take a step back. With this in mind, the core goal of this book is to remind everyone reading it (including myself) of the profound importance of realizing…with each passing week...with each passing day…with each passing hour…we have less time to do everything that we hope to in our life’s that brings us a sense of accomplishment and happiness.

Remember, in the words of Diana Scharf Hunt, “Goals are dreams with deadlines.” 


Sunday, October 20, 2019

Sunday Breakfast Idea

Apple Pie-Spiced Oatmeal

This recipe provides 4 servings.


1)    2 cups old-fashioned rolled oats
2)    4 dates, pitted and finely chopped
3)    1 teaspoon ground cinnamon
4)    Pinch of ground allspice
5)    Pinch of nutmeg
6)    Pinch of sea salt
7)    2 apples, cored and cut into chucks
8)    1 ¾ cups 2% low-fat milk, plus extra to top oatmeal


1)    Put the oats, chopped dates, and spices into a medium heavy-bottomed saucepan with three-quarters of the apple chucks and add a pinch of sea salt. Pour in the milk and 1 ¾ cups hot water and stir over medium heat until the porridge begins to simmer.

2)    Simmer gently for approximately 15 minutes, stirring regularly for a creamy consistency. The apple chucks will collapse into the oatmeal and the liquid should all be absorbed.

3)    To serve, top with the remaining apple chunks. Serve with a little pitcher of extra milk on the side to top oatmeal.

Slight variations: Swap the cow’s milk for soy or rice milk...something to think about as an alternative.


Monday, October 7, 2019

Monday Meal Idea

Sesame Roasted Cabbage Steaks

This recipe provides 4 servings.


1)    4 slices ( 1-inch thick) green cabbage, cut from the center (10 ounces inch)
2)    4 teaspoons toasted sesame oil
3)    1 teaspoon black and white sesame seeds
4)    1 teaspoon sea salt
5)    Cooking spray


1)    Adjust an oven rack in the bottom third and preheat the oven to 400 degrees. Lightly coat a large rimmed baking sheet with cooking spray.
2)    Place the cabbage on prepared baking sheet and drizzle it with the sesame oil. Season with ½ teaspoon sea salt.
3)    Roast on the bottom rack until the bottoms are slightly charred, approximately 15 minutes. Carefully flip the cabbage, season with the remaining ½ teaspoon sea salt, and roast until tender and browned on the bottom, approximately 10 more minutes. Sprinkle with the sesame seeds and serve hot.