Friday, February 21, 2020

Further Veggie Clarification

It is easy to get Turnips and Rutabagas confused, thus I will provide some further clarification:

Turnips are smaller than Rutabagas; they are white and/or purple on the outside and inside are sweeter than Turnips.

Both Turnips and Rutabagas are a great addition to a healthy diet!

6 Examples and Benefits of Root Vegetables

1.     Sweet Potatoes/Yams are probably most people’s top choose for a tasty root vegetable that has so many uses. Sweet potato benefits include a very high supple of vitamin A (they’re actually one of the best sources on Earth), potassium, vitamin B5 and vitamin C, in addition to fiber and slow-absorbing starch.

2.     Russet or Yukon (White) Potatoes are a very high source of potassium, which is important for building strong bones and promoting heart health.

3      Carrots are one of the most popular veggies worldwide and can be eaten raw, cooked or juiced. In addition to high levels of vitamin A, carrots also provide a good dose of vitamins C, D, E and K, plus magnesium, potassium and calcium.

4      Parsnips As a member of the same plant family as carrots, parsley and celery, parsnips have a lot of the same benefits of celery, carrots and parsley. Parsnips a very good source of dietary fiber, folate, potassium and vitamin C. Approximately ½ cup of cooked parsnips provides three grams of dietary fiber, about 12 percent of the fiber you need daily.

5      Turnips are a member of the cruciferous family of vegetables, so they’re related to cancer-fighting veggies like broccoli, cabbage, collard greens, kale and Brussels sprouts. Like other cruciferous foods, turnips and turnip greens contain a type of phytonutrients called indoles that are known to reduce your risk for cancer, especially of the colon, prostate, lungs, and stomach.

6      Rutabagas are basically a cross between cabbage and turnips, so they provide many of the same benefits. They’re high in fiber and a great source of vitamin C, with about 47 percent of your recommend daily intake. Additionally, they’re a high source of zinc which plays a role in immune health, brain function, and mood regulation.

Cooking Root Vegetables

Roast root vegetables at 425 degrees F., peel the vegetables first, and then cut them into 1- to 2-inch chunks. Toss them with some quality olive oil, sprinkle with sea salt and pepper, baking approximately 20 to 45 minutes depending on the kind and size.

Enjoy the taste and health benefits of roots veggies!

Monday, February 17, 2020

Remember This...

There is hidden power in everyday positive experiences that can change your brain and change your life.

Everyone wants to be happy and healthy. The key is: focusing and acting on becoming happier and healthier by creating positive experiences, this process will result in your experiencing increased energy, increased creativity, improved immune function, improved relationships, and increased productivity.

Remember the hidden power of positive experiences as you pursue your goals in the year 2020!

Sunday, February 16, 2020

Tasty Sunday Salad Recipe

Butter Lettuce Salad

This recipe provides 2 servings


1 tablespoon white balsamic vinegar
1 tablespoon chopped fresh chives
3 tablespoons extra-virgin olive oil
1 head butter lettuce, separated into leaves
2 slices of bacon, cooked until crisp and broken into bit sized pieces
2 hard-boiled eggs, halved and lightly salted and peppered
¼ cup toasted almonds, roughly chopped
1 ½ ounces blue cheese, crumbled
Sea salt and freshly ground black pepper to taste


1)    Whisk to combine the vinegar, oil, chives, and salt and pepper to taste in a bowl.

2)    Toss the lettuce with the dressing in a large bowl.

3)    Divide the bacon, eggs, nuts, and cheese between the two, layering them in that order.


Tuesday, February 11, 2020

3 Steps to Creating Positive Experiences and Emotions

1)    Have a positive experience (e.g., enjoy a cup coffee or tea with a friend, watch a sunset, think about events, people, and things for which you are grateful).

2)    Absorb the positive experience (hold on to the experience in your mind and visualize it). 

3)    Connect the positive and negative thoughts and experiences in such a fashion that positive experiences replace negative experiences (e.g., if a negative thought enters the mind, let go of it and focus on positive thoughts instead).

The fact is, the brain is changed by experiences of the body, the mind, and the spirit. All mental activity (e.g., sights and sounds, thoughts and feelings, conscious and unconscious processes) is based on underlying neural activity.

Remember, whatever you repeatedly think, feel, do, and sense, changes the neural structure of your brain. The experience of happiness creates positive changes in the brain’s neural network.

Wednesday, February 5, 2020

Try this!

Breakfast Quinoa

This recipe provides 2 servings


1)    ½ cup quinoa, rinsed
2)    1 tablespoon grated fresh ginger
3)    ¼ teaspoon nutmeg
4)    Pinch of sea salt
5)    1/3 cup dried cranberries
6)    ¼ cup vanilla rice milk
7)    2 tablespoons chopped walnuts


1)    Combine the quinoa with 1 cup water, ginger, nutmeg, and sea salt in a small saucepan, next, stir until thoroughly combined. Bring to a boil over high heat. Reduce the heat to a simmer, covered for 10 minutes.

2)    Stir in the cranberries and the rice milk. Cover and cook, until the water is absorbed and the quinoa is tender, approximately 5 minutes. Just before serving, stir in the walnuts. Serve warm.


Monday, February 3, 2020

“Attitude of Gratitude”

6 Benefits Related to Practicing Gratitude:

1) Greater Enthusiasm
2) Improved Alertness & Energy
3)  Improves Odds of Goal Attainment
4) Increased Determination
5) A Renewed Sense of Optimism
6) Better Quality of Sleep

Possessing an “attitude of gratitude,” improves our chances of accomplishing our goals and realizing our dreams; it helps us live in the moment, thus getting the most out of each and every day!  

Tuesday, January 28, 2020

Remember This...

“It’s all about focus. I don’t care who you are, where you’re from, doesn’t matter. It’s having a focus and having a purpose. You wake up every single day to get better today than you were yesterday.” –

Kobe Bryant

Friday, January 24, 2020

Friday Breakfast Smoothie

Tasty, Healthy Smoothie

This recipe provides 2 servings


1)    1 cup ice
2)    2 ripe bananas, peeled and frozen
3)    1 cup unsweetened almond milk
4)    ¾ cup brewed cold-brew coffee
5)    ½ cup uncooked regular rolled oats
6)    2 tablespoons almond butter
7)    3 tablespoons honey
8)    2 tablespoons chopped chocolate-covered espresso beans
9)    1 tablespoon coconut oil
10) 1 teaspoon vanilla extract


1)    Process the ice, bananas, coffee, milk, oats, honey, almond butter, chopped chocolate-covered espresso beans, coconut oil, and vanilla in a blender until smooth.

2)    Pour evenly into 2 glasses or your on-the-go plastic sports bottle.

Convenience Tip: Make this tasty smoothie the night before to grab on-the-go in the morning.


Thursday, January 23, 2020

Tasty Thursday Tuna Melts

Tasty Tuna Melts

This recipe provides 2 servings


1)    1 can (5.5 ounces) good-quality tuna packed in water, drained
2)    ¼ onion, finely chopped
3)    1 tablespoon capers, rinsed
4)    4 Nicoise olives, pitted and chopped
5)    Juice of ½ lemon
6)    2 tablespoons mayonnaise
7)    ¼ cup loosely packed fresh flat-leaf parsley leaves, chopped
8)     Pepper to taste
9)     A pinch of sea salt
10) 2 slices of quality bread, lightly toasted
11) 1 hard- boiled egg, sliced
12) ½ tomato, cut into 4 thin slices
13) ½ cup grated Gruyere cheese


1)    Put the tuna in a medium size bowl. Add the capers, onion, olives, lemon juice, parsley, and mayonnaise, then mix until thoroughly incorporated.

2)    Season to taste with sea salt and pepper

3)    Preheat Broiler. Place the bread slices on a broiler pan and divide the tuna salad between them. Divide the egg slices between them and top each with 2 tomato slices followed by the cheese.

4)    Broil until the cheese is melted, approximately 1-2 minutes.


Wednesday, January 22, 2020

A collection of insightful information

We are still at the "starting line" of the New Year, 2020! As we know insight leads to clarity, increasing our chances of goal accomplishment and success.

A handy little collection of insightful information is beneficial to all of us who seek to make the most out of each and everyday; this is what my book is, 160 pages of valuable insights.

For example:

“Social support enables the production of protein based molecules, such as T-cells and natural killer cells, which assist with proper immune functioning. Social support seems to slow many processes associated with body and brain aging. In a study of approximately, 7,000 subjects, it was discovered that individuals with more social support live longer regardless of their socioeconomic status, exercise habits, smoking, or obesity. The results of this study support the fact that social support improves our health by assisting in regulating our emotions, which subsequently has a positive impact on metabolism and immunological functioning,” p.70

Monday, January 20, 2020

The 2 “D’s”

Determination and Discipline

If we do not possess an inner determination that taps into our core motivators and the necessary discipline needed to minimize distractions the odds of us accomplishing our goals are greatly diminished...

Thus, as we enter the year 2020, let’s remember the 2 “D’s!”

Sunday, January 19, 2020

Sunday Salad Suggestion...

 Quick & Tasty Broccoli Salad

This recipe provides 4 servings


1)    12 ounces broccoli florets, chopped 
2)    ½  cup grated carrot (approximately 1 large carrot)
3)    ¼  cup extra-virgin olive oil
4)    2   tablespoons white wine vinegar
5)      cup sweetened dried cranberries
6)    2 tablespoons Dijon mustard
7)    ¼ cup chopped red onion
8)    ½ cup chopped toasted walnuts
9)    2 tablespoons honey
10)  2 bacon slices, cooked and crumbled


1)    Whisk together the olive oil, honey, white wine vinegar, and mustard in a large bowl.

2)    Add the broccoli, grated carrot, cranberries, and red onion; gentle toss to coat.

3)    Cover and chill salad for approximately 2 hours.

4)    Sprinkle with toasted walnuts and crumbled cooked bacon before serving.


Thursday, January 16, 2020

Think 6!

Creating a positive routine is about developing habits that improve our health and quality of life. This being said, consider a 6-day a week work-out plan…

For example:

Monday and Friday: Chest, Shoulders and Triceps
Tuesday and Saturday: Legs
Wednesday and Sunday: Back and Biceps

Consider trying the 6-day a week work-out plan, it will get you into a positive routine of going to the gym, making consistent exercise a part of your life.

Think 6!

Friday, January 10, 2020

5 Ingredient Smoothie

Blueberry Yogurt Smoothie


1)    ¾ cup fresh blueberries
2)    1 tablespoon ground flaxseed
3)    1 cup nonfat vanilla
4)    1 tablespoon protein powder
5)    ½ ice cubes


1)    Combine the blueberries, flaxseed, yogurt, protein powder, and ½ cup ice cubes in a blender; puree mixture until smooth.

2)    Pour into a tall glass or your favorite on-the-go drink bottle, and enjoy!


I have approximately 21 Crock Pot recipes on this website, this is especially the time of year to enjoy those Crock Pot recipes.

On a cold day, coming home to tasty Crock Pot aromas is something to look forward to and the convenience is very nice!

Just type in “Crock Pot” in the upper left hand search box, and this will bring up the various Crock Pot recipes.


Sunday, January 5, 2020

“Puppy Expectations”

This is my puppy, Phoebe, when I take her for walks, she is often greeted by people wanting to say hello to her. However, approximately 90% of the people refer to Phoebe as a “he”; they assume that she is a male dog. 

This is an example of “puppy expectations,” in that people are assuming the sex of the dog without actually knowing. In this case, assuming, and having false expectations does not result in much harm, or not achieving one’s personal goals. However, it is a very good example of how our brains are wired to make faulty assumptions and expectations, under specific situations.

Having faulty assumptions about the sex of a dog, ultimately has little consequences, however as it pertains to your goals, the specific means by which you will accomplish them necessitates never assuming, or expecting a certain result without knowing the specifics and the facts.

Being specific and clear in your goal pursuits keeps your expectations realistic, thus goal attainment becomes a reality! 

My little Phoebe story is a lesson about faulty expectations.  

Friday, January 3, 2020

Book Recommendation

“Hanger Management: Master Your Hunger and Improve Your Mood, Mind, and Relationships,” by Susan Albers PsyD 

Information facilitates knowledge, this knowledge in turn leads to genuine self-awareness; it is this self-awareness that promotes positive habits and goal attainment.  

Wednesday, January 1, 2020

What are P.G.’s…?

P.G.’s are procrastination goals, these are the goals that are not on our top priority list. For example, for the past several months, I have had several boxes of clothes to sort through, then make a determination which ones to donate to Good Will. Also, I had 2 pictures to hang up, which did not get done until a month after setting the goal of hanging the pictures.

The above goals represent procrastination goals, which are essentially goals without an established timeline for achieving them, thus these goals get put off indefinitely. As we know inherent in these goals is the reality that they often continue to get put off, and frequently never get accomplished.
With today being the start of a new year, it is vitally important to remember to establish a timeline for accomplishing ALL of your goals.

Establish what goals you want to accomplish, why they are important to you, then set a date that is realistic for accomplishing them…especially procrastination goals.