Friday, August 11, 2017

Homemade is ALWAYS better!

Who else is tired of all those processed foods? Let's try making our own healthy snacks, right here at home!

Homemade Restaurant Style Tortilla Chips

Vegetable oil
Corn tortillas (any kind)
Frying pan or deep fryer
2 paper towels

Heat oil on burner over medium heat
Cut 10 tortillas into quarters

Place tortillas neatly in pan or place stacks in deep fryer do not overload

Flip tortillas over one time each
Fry until golden brown and crispy
Season with salt to your liking or enjoy salt free
They cook fast so pay attention !!!!

Enjoy ;)

Recipe courtesy of:

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Tuesday, August 8, 2017

Chicken + Apples = DELICIOUS!

Easy Chicken Apple Salad

2 12-ounce cans chicken breast meat
2 apples of your favorite tartness and crispness
2 large celery stalks, chopped
1 cup red grapes
3/4 to 1 cup mayonnaise
2 to 3 teaspoons lemon juice
1 to 2 teaspoons sugar
Lettuce leaves (optional)

Drain chicken; reserve broth for other use. Place in large mixing bowl and chunk or shred meat apart with 2 forks.
Wash but do not peel apples; core and chop.

Add apples, celery and grapes to chicken and toss lightly.
In small bowl stir together mayonnaise, lemon juice and sugar. Stir into chicken mixture and toss to coat. Serve in bowl to pass, or on lettuce leaf-lined salad plates.

Recipe courtesy of:

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Tuesday, August 1, 2017

Unexpected turns... a personal update!

Hello everyone. I am so sorry for the lack of posts and updates lately. Life has kind of taken an unexpected turn for me, I mean that in a good sense.

I am currently working with a new management team for my graphic design company so I will be gone for another week. I am going to try to get back into the swing of posting my usual healthy recipes, articles and info-graphics as soon as I get everything re-organized in my life.

I truly hope you all are doing well. Please don't hesitate to contact me if you need anything. I am always here to help in any way that I possibly can. My email address is or you can message me here on my Facebook page.

I will talk to you all soon and let me know if there is any specific content you will like to see me post here in the near future. Good day to you all!

Sunday, July 23, 2017

Good morning, plus an update!

Good morning everyone. I hope you all are enjoying your day so far. I apologize for my lack of posts here lately. I have been really busy with some things going on in my personal life, as well as trying to organize my schedule with my business ventures.

I will try to resume adding more content here this week, hopefully on Monday. I want to thank you all for your support with my blog and this page. If you can share this page or invite your friends, I will be forever grateful.

I will try to keep you all updated on things and try to get some new content posted here for you as soon as possible.

Enjoy the rest of your day.

Wednesday, July 12, 2017

Pamper Yourself!

Simple, delicious and healthy!

Pampered Lunch

1 cup salad greens (packaged type)
1 hard-boiled egg, sliced
3 ounces deli chicken, torn
1 kiwi, peeled and sliced
3 large strawberries
black pepper
1 glass white wine (optional)

On a luncheon plate place salad greens, top with torn chicken cold cuts and sliced egg, gently mix, grind pepper over.

Place sliced kiwi around edge of plate; place strawberries around other side edge of plate.

Pour yourself a glass of nice crisp wine and enjoy your lunch!

Recipe courtesy of:

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Overnight Oats!!!

Breakfast is a welcome treat when it's overnight oats with almond butter, bananas, chocolate, and chia seeds.

Chocolate Almond Banana Overnight Oats

1/2 cup old fashioned oats
1/2 cup low-fat milk
1/4 cup plain yogurt
1 tablespoon almond butter
1/2 banana, sliced
1 tablespoon chopped dark chocolate
1 teaspoon chia seeds
1 tablespoon honey
1 pinch sea salt (optional)

Add old fashioned oats to a container of your choice and pour in milk.

Alternate between layers of yogurt, almond butter, and banana.
Top with dark chocolate, chia seeds, and honey.

Refrigerate overnight and enjoy in the morning!

Top with additional dark chocolate, sliced almonds, and maple syrup if desired.

Recipe courtesy of:

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Sweet + Cool = SUMMER SALAD!

Sweet Corn Salad

2 cups Corn kernels
1 Large tomato diced
1 Cucumber diced
½ Red onion sliced
¼ cup lime or lemon juice or 3 Tbsp wine vinegar
pinch of sugar or drop of honey
1 tablespoon Olive oil
½ teaspoon Salt
Black pepper to taste

Toss everything in a bowl. Enjoy!

Chef Tips:
Fresh, frozen, and canned corn all work in this recipe. If using frozen corn, thaw it beforehand. If using canned corn, rinse it to remove extra salt.

Recipe courtesy of:

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Sunday, July 2, 2017

Good Morning, plus an update...

Good morning everyone!

I apologize for the lack of new posts. I came down with an extremely bad summer cold a few days ago, so I have been in bed the last two days.

I am really trying to get myself well so I can get back to posting some amazing new content for you. If there is anything that you would like to see me post here, please do not hesitate to voice your suggestions. THE MORE THE MERRIER!

I hope you all have a wonderfully fantastic day. I will update you all as soon as I can. 😊

Tuesday, June 20, 2017

Sometimes I'm TOO busy!

Hello everyone!

I apologize for lacking in my posts here, I have been SUPER busy with so many other things that I sometimes lose track of time. I have some personal things going on, as well as trying to balance work life as well.

It just seems like there isn't enough hours in the day anymore... maybe it's just me.

I will try to get some more things posted here for you. I appreciate you all being so patient with me. I hope to talk to you all soon. Take care. 😉

Friday, June 16, 2017


Right now the company I work for, Basic Reset is having a 25% off sale on our weight loss product, Trim Up. You only have 14 days left to get in on this deal.

I will include my coaching services to you free, but you must order Trim Up to qualify. If you'd like more information before purchasing, contact me and I will be happy to send you some information.

If you're ready to order, you can do so here:

Tuesday, June 13, 2017

Snack Time!

Having the right snack can make all the difference in your overall health.

Tropical Fruit and Nut Snack Mix

1 tablespoon Butter
¼ cup Honey*
1 teaspoon Almond extract/Coconut extract
1 teaspoon Ground cinnamon
2 cups Old fashioned oats
Nonstick cooking spray
½ cup Almonds sliced
¾ cup Dried tropical fruit bits
½ cup Banana chips
¼ cup Raisins

Preheat oven to 350°F.
Melt butter in a medium saucepan. Add honey, almond or coconut extract, and cinnamon; mix well.
Stir in oats and transfer to a baking sheet coated with nonstick cooking spray. Spread into a 1-inch thick layer.
Bake for 10 minutes, stirring once. Stir in almonds and bake for 5 to 10 minutes more.
Remove from oven and toss with dried fruit. Let cool completely and serve.

Recipe courtesy of:

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BOWL full of energy!

Smoothie bowls are a great way to get the energy you need to start your day off right. So let's get started!

Overnight Oats Blueberry Smoothie Bowl

1 cup rolled oats
1 1/4 cups unsweetened vanilla-flavored almond milk, divided
1 frozen banana, chopped
1 cup blueberries
1 teaspoon vanilla extract
1 teaspoon maple syrup, or to taste

2 tablespoons flaked coconut
1 tablespoon fresh blueberries
1 teaspoon chia seeds

Combine oats and 2/3 cup almond milk in a bowl; refrigerate until oats have absorbed the liquid, 8 hours to overnight.
Combine oats-almond milk mixture, remaining almond milk, banana, 1 cup blueberries, vanilla extract, and maple syrup in a blender; blend until smooth.

Pour smoothie into 2 bowls and top with coconut, 1 tablespoon blueberries, and chia seeds.

Recipe courtesy of:

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Monday, June 12, 2017

Summertime Codfish

I wanted to get one more recipe posted before I sign off for the night. I am trying to post as many summer recipes as I can. I will try to post more tomorrow. Enjoy your night everyone!

Grilled Cod with Spinach and Tomatoes

1 (4 ounce) fillet cod
1 pinch garlic powder, or salt and pepper to taste
1/4 cup roughly chopped spinach, or to taste
1/4 tomatoes, seeded and diced
1 tablespoon chopped onion
1 tablespoon olive oil
1 tablespoon balsamic vinegar, or to taste
1 slice mozzarella cheese, cut into cubes

Preheat an outdoor grill for medium-high heat.

Place cod on a piece of aluminum foil and season with salt, black pepper, and garlic powder. Top cod with spinach, tomato, and onion; season again with salt and black pepper. Drizzle olive oil and balsamic vinegar over cod and top with mozzarella cheese. Fold foil over cod creating a packet, crimping the edges together making a seal.

Cook on the preheated grill until fish flakes easily with a fork, 7 to 9 minutes.

Recipe courtesy of:

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Love in your SKILLET!

The reason why I love stir-fry's so much is because you can make them in so many different ways. You can add tons of veggies and healthy proteins. You can also play around with your spices!

Chicken and Cashew Stir-Fry

1 bunch scallion
1 lb boneless skinless chicken thighs
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
3 tablespoons vegetable oil
1 red bell pepper, chopped
4 garlic cloves, finely chopped
1 1⁄2 tablespoons finely chopped peeled fresh ginger
1⁄4 teaspoon hot red pepper flakes
3⁄4 cup reduced-sodium chicken broth
1 1⁄2 tablespoons soy sauce
1 1⁄2 teaspoons cornstarch
1 teaspoon sugar
1⁄2 cup whole roasted salted cashews

Chop scallions, separating white and green parts.
Pat chicken dry, then cut into 3/4-inch pieces and toss with salt and pepper.

Heat a wok or 12-inch heavy skillet (not nonstick) over moderately high heat until a drop of water evaporates immediately.

Add oil, swirling to coat, then stir-fry chicken until golden in places and just cooked through, 4 to 5 minutes.
Transfer to a plate with a slotted spoon. Add bell pepper, garlic, ginger, red-pepper flakes, and scallion whites to wok and stir-fry until peppers are just tender, 5 to 6 minutes.

Stir together broth, soy sauce, cornstarch, and sugar, then stir into vegetables in wok. Reduce heat and simmer, stirring occasionally, until thickened, 1 to 2 minutes.
Stir in cashews, scallion greens, and chicken along with any juices accumulated on plate.

Recipe courtesy of:

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Thursday, June 8, 2017

Steak, Veggies and CROCK-POT!

Karen's Swiss Steak 
(Stove Top, Crock Pot or Oven)

1 1⁄2 lbs beef round steak, cut 3/4 inch thick
3 tablespoons flour
1 teaspoon salt
1 teaspoon dry mustard
1⁄4 teaspoon pepper
3 teaspoons garlic powder
2 teaspoons shortening
1 (16 ounce) can tomatoes
1 small onion, sliced
1 stalk celery, sliced
2 medium carrots, sliced
1 tablespoon Worcestershire sauce
1⁄4 cup red wine
1⁄4 cup water
hot cooked noodles
mashed potatoes or hot cooked rice

Cut meat into 6 serving pieces.
Combine flour, salt, mustard, pepper, and garlic powder.
Put 2 T. of the flour mixture into the meat.
Brown the meat in the shortening on both sides.
Drain off excess fat.
Add undrained tomatoes, onion, celery, carrots, Worcestershire sauce and cooking wine.
Cover and simmer for 1 1/4 hours or until meat is tender.
Remove meat to a serving platter and keep warm.
Combine 1/4 water and the remaining flour mixture.
Stir into tomato mixture until thick and bubbly.
Pass with meat.
Serve meat and sauce with hot cooked noodles or rice.

Crock pot directions:
Prepare swiss steak as above except cut meat to fit your crock pot.
After browning meat, transfer to crock pot.
Stir remaining flour into pan drippings in the skillet.
Stir in the remaining ingredients and cook until thick and bubbly.
Pour over meat in the crock pot.
Cook on low for 8 to 10 hours.
Serve with hot cooked noodles or rice.
Oven directions:.
Place meat in a baking dish.
Cover with thickened drippings and veggies as above.
Bake, uncovered, in a 350 degree oven for 1 hour and 20 minutes.
Serve with hot noodles or rice.

Recipe courtesy of:

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Another summer time fave!!!

Summer time definitely calls for healthy non-cook food! I saw this one and thought, I have got to give this a try!!!

Oriental Chicken Sandwich

1 tablespoon soy sauce
1 tablespoon clear honey
1 teaspoon sesame oil
1 garlic clove, crushed & minced
8 ounces boneless skinless chicken breasts
4 slices sourdough bread or pita bread
4 tablespoons peanut butter, variety of choice
2 tablespoons bean sprouts
2 tablespoons red bell peppers, seeded and chopped

Mix together the soy sauce, honey, sesame oil and garlic.
Using a pastry brush, brush both sides of each chicken breast with the mixture and allow to rest for 15 minutes.

Grill (see note below) chicken breasts for 3 to 4 minutes on each side until cooked through.
Slice thinly and keep warm.

Spread each slice of bread with 1 tablespoon of peanut butter.
Arrange sliced chicken equally on two of the bread slices.
Add equal amounts of the beansprouts and chopped red pepper on top of the chicken slices.
Close the sandwich with the other slice of bread and serve immediately.

NOTE: No grilling method was suggested but, in my opinion, they will all work equally well.

Recipe courtesy of:

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I love my DONUTS!

That's right! Make your own homemade HEALTHY donuts! Who says you can't have your donuts and eat them too. 

Baked Banana Nut Donuts

2 medium ripe bananas, mashed
1 large egg
1⁄3 cup unsweetened applesauce
1⁄2 teaspoon vanilla extract
1⁄3 cup whole wheat flour
1⁄2 cup all-purpose flour
3⁄4 teaspoon baking powder
3⁄4 teaspoon ground cinnamon
1⁄4 teaspoon ground nutmeg
1⁄4 teaspoon salt

Cream Cheese Glaze:
3 tablespoons low-fat cream cheese, softened
2 tablespoons powdered sugar
1 tablespoon nonfat milk
2 tablespoons finely chopped walnuts, toasted if desired

Preheat oven to 350°F. Coat a doughnut pan with cooking spray.
Combine bananas, egg, applesauce and vanilla in a large bowl. Combine flours, baking powder, cinnamon and salt in a separate bowl; stir into banana mixture.
Spoon 1/3 cup batter into each cup of doughnut pan. Bake 12 minutes, or until a toothpick inserted in center comes out clean. Cool on a wire rack.
Prepare cream cheese glaze in a shallow bowl: Mix together cream cheese and sugar; stir in milk.
Dip tops of cooled doughnuts in glaze, and set on a wire rack. Sprinkle each with 1 teaspoon walnuts.
161 calories with 1 TBS glaze and nuts.

Recipe courtesy of:

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Good Morning!

Good morning everyone. I hope you all have a wonderful day. What is your favorite morning beverage? Mine is usually one cup of coffee. Sometimes I will drink tea or hot chocolate. I like to change it up every so often. 

How about you?

Wednesday, June 7, 2017

Offer for all NEW CUSTOMERS!!!

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All new customers will receive 20% off on their entire order of any of these products. Ask me for the coupon code.

Easy Lunchtime Recipe!

Penne with Chicken and Asparagus

1 (16 ounce) package dried penne pasta 
5 tablespoons olive oil, divided
2 skinless, boneless chicken breast halves - cut into cubes
salt and pepper to taste
garlic powder to taste 
1/2 cup low-sodium chicken broth 
1 bunch slender asparagus spears, trimmed, cut on diagonal into 1-inch pieces 
1 clove garlic, thinly sliced
1/4 cup Parmesan cheese

Bring a large pot of lightly salted water to boil. Add pasta, and cook until al dente, about 8 to 10 minutes. Drain, and set aside.

Warm 3 tablespoons olive oil in a large skillet over medium-high heat. Stir in chicken, and season with salt, pepper, and garlic powder. Cook until chicken is cooked through and browned, about 5 minutes. Remove chicken to paper towels.

Pour chicken broth into the skillet. Then stir in asparagus, garlic, and a pinch more garlic powder, salt, and pepper. Cover, and steam until the asparagus is just tender, about 5 to 10 minutes. Return chicken to the skillet, and warm through.

Stir chicken mixture into pasta, and mix well. Let sit about 5 minutes. Drizzle with 2 tablespoons olive oil, stir again, then sprinkle with Parmesan cheese.

Recipe courtesy of:

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Good morning! Breakfast recipe...

Low Calorie Apple-Cinnamon Pancakes

1⁄2 cup all-purpose flour
1 teaspoon brown sugar
1 teaspoon baking powder
1⁄4 teaspoon cinnamon
1⁄8 teaspoon salt
1⁄4 cup skim milk
1⁄3 cup unsweetened applesauce

Heat Skillet and coat in cooking spray.
Combine ingredients in medium size bowl.
Ladle out 2 tbsp of batter per pancake and lightly brown each side of the cake.
Try leaving the very center gooey for a different texture and flavor.

Recipe courtesy of:

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Fresh Fruit + Summer = DESSERT!

I apologize for my absence. I've been somewhat busy, I'll try to post more often. I wanted to share some healthy summer recipes, enjoy!

Fresh Peach Trifle

6 large ripe peaches - peeled, pitted and sliced
1 tablespoon fresh lemon juice
2 (8 ounce) containers vanilla yogurt
1 teaspoon lemon zest
1 (10 inch) prepared angel food cake

Place peaches in a large bowl, and gently toss with lemon juice. Place 1 cup of peaches in a blender, set aside remaining slices, and blend until smooth. Place yogurt into a bowl; stir in the peach puree and lemon zest until well blended.

Cut the angel food cake into squares and place half in the bottom of a glass dish. Spoon half of the peach slices over the cake. Cover with half of the yogurt mixture. Place remaining cake squares over the yogurt. Top with peaches, reserving 5 or 6 slices for garnish. Cover with remaining yogurt mixture. Garnish with peach slices. Refrigerate until ready to serve.

Recipe courtesy of:

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Saturday, May 27, 2017

FREE Webinar Announcement!

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Mix It Up!

Summertime is my favorite time to use veggies and be creative with my salads. I always say the more colors, the better!

Spinach Salad with Honey Bacon Dressing

8 cups torn fresh spinach
1 cup sliced fresh mushrooms
1⁄4 cup sliced green onion
1 medium tomatoes, seeded and chopped
1 hard-boiled egg, chopped
1⁄2 cup shredded parmesan cheese, shredded on large holes of grater
7 slices bacon, cooked and crumbled
1⁄2 cup honey
1⁄2 cup vinegar
1⁄3 cup vegetable oil
1 teaspoon yellow mustard or 1 teaspoon spicy brown mustard
1 teaspoon lemon juice

Combine first 6 ingredients with 5 of the cooked, crumbled bacon strips in a large bowl.
In a small bowl, whisk together the honey, vinegar, oil, mustard lemon juice and remaining 2 strips of cooked, crumbled bacon.
Pour over salad.
Serve immediately.

Recipe courtesy of:

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Friday, May 26, 2017

Summertime Favorite

Summer Time Turkey Club

4 slices multigrain bread
6 slices honey roasted turkey meat
2 slices provolone cheese
1 medium sized tomatoes
1 small avocado
1 hard-boiled egg
2 tablespoons mayonnaise
2 teaspoons fresh basil leaves (approximately 12 leaves)
alfalfa sprout
honey dijon mustard

Lightly toast the bread slices.
Slice hard boiled egg (lengthwise) into 4 slices. Cut tomato into 4 slices. Thinly slice avocado (lengthwise).
Place mayo in a small bowl. Chop basil leaves and add to mayo, mixing well.

Begin making both sandwiches by spreading the mayo basil mixture onto 2 slices of bread. Top each slice with provolone cheese.

Lay sprouts over cheese.
Place 2 tomato slices on top of the sprouts (2 tomato slices per bread slice).

Add 3 slices of turkey to each sandwich.
Add 2 slices of hard boiled egg on top of lunch meat. Add the avocado Spread honey dijon mustard onto remaining bread slices. Add each slice on top of the prepared sandwiches. Cut sandwiches in half and serve.

Recipe courtesy of:

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Tuesday, May 16, 2017

Breakfast + Pizza = HEAVEN on a plate!

Who wants pizza for breakfast? You can combine whatever toppings you'd like, the choices are endless.

Grilled Breakfast Pizza

2 ounces turkey sausage, sliced
1⁄4 cup sliced mushrooms
1 pizza crust, prebaked 6-inch
1⁄2 cup bell pepper, red and green, sliced
3 large eggs
1⁄2 cup mozzarella cheese, shredded

Place pizza shell on medium-heat flat grill or grooved grill for 3 minutes on each side.

Sauté sausage and mushroom together. Remove from pan and keep warm.

While pizza shell is heating, place peppers in pan and cook for 1 minute. Add eggs and scramble together. Cook until eggs are almost set.

Arrange cooked egg/pepper mixture on pizza shell; garnish with mushrooms and sausage. Sprinkle with cheese and place under broiler for 1 minute.

Recipe courtesy of:

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Friday, May 12, 2017

12 Natural Food Fighters!

12 Foods with Anti-Inflammatory Properties!

If you're like me, you're always for trying anything natural to fight your ailments. The following article gives you 12 foods that can help you fight inflammation!


Avocados are absolutely amazing in protecting your cells, as they contains various anti-inflammatory nutrients: phytosterols, carotenoid antioxidants (including lutein, beta-carotene, alpha-carotene, etc.), vitamins C and E, minerals such as manganese, selenium and zinc, omega-3 fatty acids and many other beneficial compounds. It’s safe to say that avocado is an anti-inflammation superstar!

Add to salads, raw soups, dressings and desserts, or make guacamole!


Blueberries are incredibly rich in various phytonutrients (such as flavanols, anthocyanins, hydroxycinnamic acids, to name a few) that function both as antioxidants and anti-inflammatory compounds in the body.

Blueberries are a great addition to smoothies, pies, cakes and salads, and are great when eaten by themselves. To get the most benefits, choose wild or organic berries.


Broccoli is a highly nutritious vegetable that contains anti-inflammatory and anti-cancer phytonutrients such as sulforaphane and kaempferol, which help relieve inflammation and oxidative stress, battle allergies and get rid of potentially carcinogenic compounds. It's also high in vitamin C, a powerful antioxidant.

Add raw or steamed broccoli florets to salads, use as a garnish, or add to soups and stir fries. Do not overheat it, as it will lose most of its nutritional benefits.


Celery is a good source of cell-protecting antioxidants, such as vitamin C, beta-carotene and manganese. It also contains various phenolic antioxidants, which provide powerful anti-inflammatory benefits. These phytonutrients may decrease oxidative damage to body fat and risk of oxidative damage to blood vessel walls.

Chia Seeds

Chia seeds are rich in omega-3 fatty acids, which are some of the most powerful anti-inflammatory compounds found in nature. These little black seeds contain more omega-3 fatty acids by weight than salmon, but without the side effects of heavy metals or hormones found in fish.

Add chia seeds to your smoothies and cereals, or use them to make a pudding!


Cranberries have been shown to contain important anti-inflammatory phytonutrients that protect the cardiovascular system and many parts of the digestive tract (mouth, gums, stomach and colon).

Add fresh or frozen cranberries to smoothies, desserts and salad dressings.


Studies have shown that ginger contains pharmacological properties of non-steroidal anti-inflammatory drugs. It also contains antioxidant properties, which help protect your cells from inflammation.

To spice up your diet, add some ginger to your salad dressings, soups, stir fries, teas, smoothies and juices.

Hemp Seeds

Hemp seeds are high in omega-3 fatty acids which, as previously mentioned, are powerful anti-inflammatory compounds. They also contain gamma-linolenic acid, or GLA, which is a beneficial type of omega-6 fatty acid that works in the body as an anti-inflammatory messenger.

Add hemp seeds to smoothies, cereal, dressings and desserts, or sprinkle on salads and soups.


Papaya is an excellent source of vitamins C, E and beta-carotene (pro-vitamin A), which have powerful antioxidant properties. This delicious tropical fruit also contains protein-digesting enzymes papain and chymopapain, which help reduce inflammation.

Red Cabbage

Red cabbage contains powerful phytonutrient anthocyanin that is a well-documented anti-inflammatory agent. It also contains significant amount of polyphenols that help reduce inflammation and oxidative stress.


Curcumin is the active ingredient of turmeric, and it has strong anti-inflammatory and antioxidant properties. Curcumin may relieve arthritis pains even better than some pharmaceuticals like hydrocortisone and Motrin, but with few or no side effects.

Add turmeric to soups, stir fries and rice, or make a tea with it.


Walnuts are rich in alpha-linolenic acid, or ALA, which is converted to the omega-3 fatty acids DHA and EPA in the body. Dietary alpha-linolenic acid has been shown to calm inflammation and protect the cells in certain at-risk patients.

We should, however, note that walnuts — just like other nuts — are very high in fat, so they should be consumed in moderation.

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Question of the day...

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How many of you know the TRUE importance really good water plays to maintain a healthy lifestyle?

Imagine what you and your family are drinking on a daily basis...

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Thursday, May 11, 2017

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Wednesday, May 10, 2017

It's GRILLING season!

Just in time for grilling season!!!

Grilled Salmon

1 1⁄2 lbs salmon steaks 
1 1⁄2 lbs salmon fillets

Marinade ingredients:
2 tablespoons lemon juice
3 garlic cloves, minced
1 teaspoon salt
3 tablespoons olive oil
1 teaspoon pepper
3 teaspoons Cajun seasoning

Mix all marinade ingredients and pour over salmon. Marinate for 1 hour. Place fillets over medium hot coals.
Grill for 3 to 4 minutes on each side.

Recipe courtesy of:

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Tuesday, May 9, 2017

Just a little indulgence...

Borden's Mini Cheesecakes

1 1⁄2 cups graham cracker crumbs (your preference) or 1 1⁄2 cups chocolate wafer crumbs (your preference) or 1 1⁄2 cups vanilla wafer crumbs (your preference)
1⁄4 cup sugar
1⁄4 cup butter, melted
3 (8 ounce) packages cream cheese, softened
1 (14 ounce) canborden's Eagle Brand Condensed Milk
3 eggs
2 teaspoons vanilla

Preheat oven to 300 degrees F.
Line cupcake tin with cupcake papers (24).
Combine crumbs, sugar and butter; press equal portions onto bottom of cupcake papers.

In large mixing bowl beat cheese until fluffy.
Gradually beat in condensed milk until smooth.
Add eggs and vanilla; mix well.

Spoon equal amounts into prepared cups (about 3 tbl per cup).
Bake 20 minutes or until cakes spring back when touched lightly.
Cool and chill.

Garnish with fresh berries or sliced fruits; chocolate shavings; toasted coconut; or cake sprinkles for a festive look.

Recipe courtesy of:

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Friday, April 28, 2017

ATTENTION all chronic pain sufferers!!!

I suffer with chronic pain almost on a daily basis. I prefer natural remedies to treat my ailments, if at all possible. I did some extensive research and found some natural remedies for specific symptoms. If you know of any others, please feel free to share them here.


GARLIC - Made into a special oil for earache.
CLOVES - Toothache / gum inflammation.
GINGER - Muscle pain & aches.
CHERRIES - Joint pain, headaches.
TURMERIC - Chronic pain.
PEPPERMINT - Sore muscles.
PINEAPPLE - Stomach bloating, gas.
WATER - General injury pain.
HORSERADISH - Sinus pain.
BLUEBERRIES - Bladder / urinary tract infections.

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Wednesday, April 26, 2017

It's Snack Time...

Are you looking for a healthy and delicious snack? You've come to the right place!

Ranch Pretzels

1 package ranch dressing (dry powder)
1 cup vegetable oil
1⁄2 teaspoon lemon pepper
1⁄2 teaspoon garlic powder
1⁄2 teaspoon dill weed
2 lbs Bavarian pretzels or 2 lbs sourdough hard pretzels (the big fat ones)

Break or smash pretzels into bite sized pieces.
Pour pretzels into baking pans.
(You will probably need 2 rectangular cake pans, foil will do) Mix all other ingredients together and pour over pretzels.
Stir to make sure they are completely coated.
Leave sit for about an hour allowing flavors to soak in and then preheat oven to 350 degrees.
Bake for about 20 minutes, stirring once or twice.
Allow to cool and store in air tight containers.

Recipe courtesy of:

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Tuesday, April 25, 2017


FREE 7-day Weight Loss Challenge Event!

If you'd like to take a sneak peek into how I lost 90 pounds and have helped many others lose weight and live healthier lives, join my FREE 7 day weight loss challenge.

You do have to join my weight loss support group to take part in this event:

Go to the events section once you have joined the group. I will approve your membership request. You will learn healthier eating habits, I will provide daily meal plans, healthy recipes, nutritional education, daily fitness/exercise routines, and so much more!

This event is absolutely free to join. The support group is free to join as well. I hope to see you there!

Wednesday, April 19, 2017

For Weight Watchers fanatics!!!

Calling all lovers of Weight Watchers.... goes great with a salad or on top of rice and only 2 WW points per serving!

Turkey Sausage and Bell Peppers 
Weight Watchers Style

1⁄4 lb Italian turkey sausage, cut into 1/4 slices
1 red bell pepper, sliced
1 green bell pepper, sliced
1 yellow bell pepper, sliced
1 onion, sliced
1⁄4 cup chicken broth
2 tablespoons minced garlic
1⁄4 teaspoon crushed red pepper flakes
1⁄4 teaspoon dried oregano leaves

Spray large skillet with Pam cooking spray and heat skillet.
Add sausage and stir frequently until no longer pink 5-6 minutes.
Add bell peppers,onion,broth, garlic, pepper flakes and oregano. Saute all together for 5 minutes or until liquid evaporates.
Reduce heat and simmer covered 5 minutes more.

Recipe courtesy of:

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Quick, Simple and Healthy!

This recipe is great for those busy mornings and if you want something healthy and filling. Only take 5 minutes to make!

Strawberry Oatmeal Breakfast Smoothie

1 cup soy milk
1/2 cup rolled oats
1 banana, broken into chunks
14 frozen strawberries
1/2 teaspoon vanilla extract
1 1/2 teaspoons white sugar

In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.

Recipe courtesy of:

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Tuesday, April 18, 2017

Where do I begin?

How to Build Healthy Habits

Whether you're trying to lose weight, eat better, or feel better, you may have a newfound desire to improve your overall health.

Reaching your goals can be successful, if you pay attention to your habits and you're open to change. Keep in mind that you can succeed with hard work.

Try these 10 tips to create healthy habits and reach your goals.

1. Create Your Goal
What's your goal? Make it a reasonable one. Dropping 30 pounds in a month may not be reasonable goal, but 5 to 10 pounds might be.

2. Be Specific
How many pounds would you like to lose? What part of your body would you like to see toned? Is there a certain date or event you would like to reach your goal by?

Figure out what you want and write it down.

3. List the Step
Once you've established a goal, make sure you list the steps it will take to achieve the goal.

For example, instead of just saying you want to get in better shape, plan to work out three days a week. Or, instead of saying you want to eat healthier, plan to eat three servings of vegetables per day.

4. Write Down Your Goals
Put your commitment in ink. Permanently promise yourself that this goal comes first.

5. Write Down "Why"
Don't just write the goal itself. Write down why it's important to you, too.

6. Place Your Goal Somewhere Visible
Place it on the refrigerator, in your car, or on the bathroom mirror so you can see your goal every day.

7. Mark Your Calendar
Write in the times and dates you will complete each workout. If you put it in your schedule, you're more likely to commit and make it a routine.

8. Stay Positive
For each day you complete a workout, draw a star on your calendar. Or, better yet, get yourself some gold stickers. You did a great job, so mark it down.

9. Read and Reread
Continue to read your goal and steps each day to make sure you're on track.

10. Congratulate Yourself Along the Way
For example, you lost 10 pounds in 30 days, reward yourself with a massage.


If you're interested in receiving help, ask me how you can receive FREE Health or Weight Loss coaching from me.

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