Striving to overcome Multiple struggles


Okay this is not about excuses. Or – maybe it is. As the title states – I’m trying to overcome multiple struggles – in terms of healthy living, anyway. I have not been gorging myself stupid – but I haven’t been exercising or keeping to my healthy eating regime. It’s one thing to have discipline (I do have it) but it’s another to actually use it. I’ve been ignoring all the little voices – to my own detriment.

The health problems I had before I started on this journey have crept back into my existence and I’m pretty sure I’ve gained most – if not all the weight I lost, before I left my full time job to become a freelancer. Not that I’m unhappy with that decision – as I have steadily increased my profile and have several repeat customers. It’s just that I allowed myself to slip – notwithstanding my post in Feb 2016 advising that it was time to crack the whip again.

There really are no excuses, as I know that I feel better when I exercise, meditate and eat healthily. I went through quite a deep depression (which I posted about on my other blog) and I dragged myself out of it through sheer willpower. I didn’t want to lose it completely. I felt bad as my life has become less stressful with working as a freelancer – seeing as there are many out there who don’t have the luxury of being able to work from home, with a supportive partner.

I don’t know if the shift from a lifetime of deadlines, schedules and 9-5 work contributed to my feeling of being “out of it” – but I do know that I saw it happening and just let it wash over me. (If we’re honest with ourselves – this happens to all of us. The left hand does know what the right hand is doing but it takes a back seat to go along with the flow.)

Over the last couple of weeks, I’ve got back on track in terms of eating healthily. Now I’m ready to get back into the exercise – no excuses. One thing that I will do is get my thyroid properly checked. I’m sure that my lack-luster weight loss (when I was being a good girl) was due to my thyroid problems and hope that a full round of tests will reveal any kinks that need to be ironed out.

So – I will continue with the healthy food (including free range, organic, low sodium, low carb etc) and will try not to get into too many fads that are a waste of time. It’s hard not to be distracted by stories about new discoveries in the healthy eating arena, but I’ll be more “common sense” before I jump in with my shoes on!

Here’s my menu for the week:

Menu 052816

I found that the smoothies weren’t enough in the morning. Having the toast first thing makes me full for longer, so when I get to lunch time – having my two boiled eggs followed by the smoothie – I only need a homemade granola bar in the afternoon to see me through to dinner.

I’m still making a lot of soups – which I love – as well as yummy salads. Soup and salad at night is great as I don’t get too tired before bedtime, although I think my husband is getting sick of them! Even though I bake choc chip cookies for my husband, I tend not to eat too many. It’s the salty snacks that get me every time!

One thing I noticed was that I tend to cater the weekly menu to my husband’s tastes – rather than my own. This is probably one factor which impedes my success, as the foods I really crave are spicy – and there are a multitude of spicy recipes that are healthy – I just have to make a dish or two each week to keep me interested.

I love sprinkling chili flakes on my food as well as including a spicy salsa with most meals. I’m going to make a pot of spicy lentil soup and some tandoori chicken next week. Here’s a recipe I’m going to try (from Indiamarks):


Tandoori Chicken Recipe
This is an authentic recipe for Tandoori chicken. It is best served with long grain/Basmati rice, onion, lemon wedges and cucumber salad and eaten with Tandoori Rotis or Naan (Indian Bread). This recipe is best if left to marinate at least 8 hours or overnight.

* 1 (3-pound) chicken, cut into serving pieces, skinned and trimmed of all visible fat
* 1/2 cup plain yogurt
* 2 tablespoons fresh lemon juice or malt vinegar
* 1 tablespoon minced garlic
* 1 tablespoon peeled and grated or crushed ginger root
* 1 tablespoon ground cumin
* 1 teaspoon ground coriander
* 1/2 teaspoon cayenne pepper
* 1/4 teaspoon ground cardamom
* 1/4 teaspoon ground cloves
* 1/4 teaspoon fresh-ground black pepper
* 2 teaspoons salt, or to taste
* Vegetable oil, for brushing
* Fresh cilantro sprigs for garnish
* Slices of cucumber, red (Spanish) onion, tomato and lemon, for garnish

PREPARATION: Prick the flesh of the chicken all over with a fork. Then, using a sharp knife, cut slashes in the flesh to allow the marinade to penetrate. Place the chicken in a nonreactive large, shallow dish.

In a nonreactive bowl, combine the yogurt, lemon juice or vinegar, garlic, ginger, cumin, ground coriander, cayenne pepper, cardamom, cloves, black pepper and salt.
Stir until well-mixed, then pour the mixture over the chicken and rub it into the flesh, turning the chicken several times. Cover and refrigerate 8 hours or overnight. (Do not marinate for longer than 2 days.) Remove the chicken from the refrigerator at least 30 minutes before cooking.

The chicken may be grilled or roasted. If using a charcoal grill, prepare a fire for direct-heat cooking. Position the grill rack 5 inches from the fire. Allow the coals to burn until white ash covers them and the heat is moderate.

Remove the chicken from the marinade, pressing lightly to extract excess marinade, and brush with oil. Place the chicken pieces on a well-oiled grill rack and; grill, covered, with the vents open, turning 3 or 4 times, 45 minutes or until the juices run clear when a piece is pierced near the bone with a knife.

If roasting, preheat the oven to 450 degrees. Place the chicken on a rack in a roasting pan, brush with oil, and cook, turning once, 25 to 30 minutes until the juices run clear when a piece is pierced near the bone with a knife.

Serve with sprigs of cilantro and slices of cucumber, red onion, tomato, and lemon.

Yield: 4 servings

Per serving (without cucumber, red onion, tomato or lemon, for garnish): 303 calories, 33 percent calories from fat, 45 grams protein, 3 grams carbohydrates, .54 gram total fiber, 11 grams total fat, 124 milligrams cholesterol, 707 milligrams sodium.

Until next week – stay healthy and happy (and I’ll strive to do the same!)



Back on Track


Alright – it’s whip-cracking time again! I’ve been ever so naughty in the past few weeks – being haphazard in my exercise regime. Even though my weight has stabilized – and I feel like I’m still (slowly but surely) losing weight – I know that the scant exercising is affecting my health. I can feel the chest pains creeping back in, the lethargy, aches and pains – all associated with not moving enough.

I could easily say that it was all “part of the plan” – like an experiment to prove how exercise is necessary for good health – but it was all due to me just letting go of the reins. I did the occasional set of planks here and there but I’ve been slack and it’s time to get back on track.

Leaving my day job to become a full time author and freelancer was the best thing that ever happened to me – in terms of my career, mental health and happiness. It also did what happens to most of us who finally step out of the rat-race: made me feel like I can do what I want when I want – without any structure. I planned and had good intentions, but they fell by the wayside when I “reasoned” with myself that I shouldn’t have to play by the rules anymore; that I was imposing restrictions on myself – in place of the restrictions that others had placed on me when I was working a 9 – 5 job.


The result? Feeling like I’m wandering around the desert with no boundaries. At first – I was ecstatic about having the freedom to do what I wanted – when I wanted – but therein lies the rub. It’s not about needing boundaries and structure to feel “secure” or “safe” – it’s about keeping an even pace and maintaining a steady work ethic – just as I stated before I embarked on this leg of my journey.

It’s funny how one hand doesn’t know what the other hand is doing – in terms of knowing and doing what is right for you. I went on automatic pilot – believing that I would achieve my goals by meandering and just feeling my way around. When it comes to my freelance work and my writing – I’m on track – getting good jobs with great feedback and completing two novels so far!

I’ve had many ideas for future projects and I’m eternally grateful for having this opportunity – after having spent many years with my nose to the grindstone, working jobs I loathed and trying my best to write with the measly amount of time I had left. I hate griping about crap that only I can be blamed for – when there are many humans and animals living in war-torn countries and dealing with horrors I can only begin to try to fathom.

That’s why I have to remind myself that – on the one hand: I am not responsible for anyone but myself – but on the other hand: elevating myself to a position where I can help others (in whatever capacity) should be a part of my goals in terms of success.

That all starts with me feeling happy and healthy enough to ensure that I can give my best – which means that charity begins in the home, as they say. When I feel better about myself – I can give back to the world a level of “service” that is more satisfactory – rather than a sloppy, half-hearted attempt – like a broken door hanging on a rusty hinge.

Okay – back unto the breaches! Today I am getting back on the elliptical for my 25 minute stint – followed by 10 x 15 second planks. I will do so every morning and will continue eating healthy foods. Luckily – the “training” over the past year has settled into my consciousness, in regards to healthy food choices and mindfulness over what goes into my body.

Now – are you ready for a Kombucha horror story? I apologize if the following picture grosses you out – but my scobies had a field day (or week) – as you can see!


This was my second batch and I nearly fell over when I “unveiled” it on the 10th day! I’m wondering if I need to cut it in half but I’m producing enough for myself and don’t know who to “gift” the other half to. (And I’m not sure who would want it!) The two scobies joined together in unholy matrimony – and I’m worried that my kombucha tea is too strong, as it was quite tart – even acidic. However – awesome for the stomach – with the probiotics and other goodies acting like drano!

Here’s a picture of the second batch – after sliding off the monster scoby for preparation of my current batch. (Which is half natural and half blueberry!)


Here’s a picture of the blueberry Kombucha – after three days of carbonation:Kom 3

As I stated earlier, it was a little tart, which apparently happens when you leave it to ferment longer than 7 days. (I left it for 10 days.) The longer you leave it, the more sugar the scobies eat – so therefore it’s not as sweet and becomes more tart. I’d rather tart than sweet anyway – but today I’m going to bottle my third batch – which is one day less than 10 days. Also, as the monster scoby was double the size of the original one, I put a little more sugar in – for its “food” – so we’ll see how they pan out!

Okay – here’s my menu for the week – followed by a recipe to try and make up for the shocking horror of the monster scoby!


Swedish Meatballs

• 1 pound lean beef
• 1 sleeve of Crackers, crumbled
• 1 medium onion, minced
• 1/3 cup milk
• 1 tbsp butter
• 2 tbsp olive oil, divided.
• 1 egg
• 1/2 teaspoon pepper
• 1/4 teaspoon black pepper
• 1/4 teaspoon nutmeg
• 1 pinch allspice
• 3 tbsp all-purpose flour
• 1/3 cup sour cream
• 1 cup Low Sodium Chicken Broth

Step 1
Place the crackers in a medium mixing bowl with the milk and combine. Set aside.
Step 2
Heat butter and 1 tablespoon olive oil in a large skillet. Add onions and saute until translucent. Remove from heat. Scoop the onions out of the skillet and add to the mixing bowl.
Step 3
Add the meat, egg, pepper, nutmeg, and allspice to the bowl with onions, milk, and crackers. Mix together until well-combined.
Step 4
Using a tablespoon, scoop out equal portions of the meat mixture. Roll each scoop into a ball by rolling in the palm of your hands. Place on a cookie sheet or other large pan until ready to cook.
Step 5
Return the skillet to medium heat. Place a batch of meatballs in the saute pan. Turn to brown on all sides and continue to saute until cooked all the way through. Remove each batch from the pan and set aside. Start another batch, continuing until all of the meatballs are cooked, and setting them aside once done.
Step 6
Add another tablespoon of olive oil to skillet pan. Once warm, add flour and stir for about 1 minute to cook.
Step 7
Slowly add chicken broth to saute pan. Stir constantly until sauce thickens. Add sour cream and stir until warm. Return meatballs to pan and stir to coat. Remove from heat. Serve immediately.

I’ll post the picture next week. Until then – stay happy and healthy!

An Authentic Life

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People have been going on for ages talking about living the authentic life. As soon as you hear it, you either think of it in terms of spirituality or as a call to action – to shrug off your old skin and reveal your true purpose in life. Sometimes it’s both. Other times – you want to bitch-slap the easy/breezy mouth it comes out of – as you’re taking it as an indictment against your own “run-of-the-mill”, boring, “inauthentic” existence.

The first time I heard the phrase – a light bulb went off in my head. I can’t remember if it was Oprah, Dr Phil or some other self-styled Guru – but I felt it deep in my solar plexus. Having always felt like a traitor – working in jobs that sapped my energy and precious time (notwithstanding the fact that all jobs are vital when it comes to paying the bills and putting food on the table!) – the concept of living an authentic life appeared to me as the Holy Grail.

I do believe that in essence – even when working a job until we find the job – most of us are still striving to be as authentic as we can be, whether as honest individuals or being true to ourselves and our desires. For the most part, we spend a lot of our time living up to other’s expectations, like a mouse on a wheel – keeping things going for the sake of our families and to keep the “status quo.”

The idea of living the dream and making a crust doing what we love is foreign to most of us. There’s something solid about a “proper” job, where we can count on a steady income and not have to worry about where the next meal is coming from. (And that’s for those of us who aren’t living on the breadline!)

Some of us don’t even entertain the concept of making money outside of a traditional job – especially when it means going it alone and becoming self-employed – utilizing our skills and turning our hobbies and passions into a livelihood.

I’ve seen and heard many people react in a variety of ways when in the presence of someone talking about breaking free and making it on their own. They tend to huddle together and nearly hiss in protest, making statements such as:

“Oh, it’s nice for some, isn’t it?”

“The bills still need to be paid.”

“It’ll never work – too much competition.”

“I need a steady wage – I couldn’t possibly chuck it all in!”

“Well, it’s fine to be a dreamer, but who’s going to pick up the pieces when you fail?”

I could go on and on – as I’ve heard it many times before. I’ve worked in many industries – in factories, in corporate offices, in nursing homes and fast food. Every job I held was of course necessary at the time, but in my spare time I was writing and researching – honing my skills – as I knew that one day (even if it meant when I retired), I would be a full time author.


I’m one of the lucky ones, who has a partner working a job that could back me up if I’m ever short. (Although I’ve planned my finances carefully so I don’t have to lean on him.) Some of us are single parents (I was for a long time), so the luxury of drifting into the sunset – following our hearts – seems like a frivolous pursuit, at best.

Some of us are struggling even with both partners working – sometimes two or more jobs – just to keep a roof over our heads and food in our children’s stomachs. Then there’s college fees, health insurance, gas, etc. The idea of living an authentic life seems like a slap to the face, when just breathing and keeping our heads above water is the main focus each and every day.

It all boils down to three things:

  1. Can you make money doing what you love?
  2. Can you plan and organize a strategy to cover all contingencies?
  3. Can you set realistic goals and recognize when it’s not working?

The best back-up plan is to have a job waiting in the wings – in case you need to crawl back. (I don’t have this – but I’m confident that I could find a job within a couple of weeks of realizing that my plan’s not working.)

The biggest fear for anyone breaking free and going it alone – is just that. In a traditional job we have structure – which is usually set for us – by business imperatives and operational requirements. We know when our paycheck’s are coming and we know that we can rely on the security and stability that comes with a “normal” job.

But if we really think about it – no job is ever 100% secure. The bottom could fall out from any market at any time. Even if the company is secure – our position within it might not be. At best – when the chips are down – there’s redeployment or reduced hours, to name a couple. At worst – we could be let go – even if there’s every likelihood that we’ll be called back at a later date.

For me, the bottom line was not wanting to continue dragging my feet every day to a job that meant nothing to me. Pretending to care about new initiatives and office politics – especially when coupled with unsavory people and work practices – was soul destroying, to say the least. I’ve known for a long time that I have what it takes to succeed – even as an author. It was the idea of letting go – venturing out of a self-imposed comfort zone that masqueraded as “security” – that kept me locked up and gritting my teeth.

It’s daunting – to finally make the decision to leave a traditional job. I kept thinking of the Tarot card “The Fool” – feeling very much like the boy about to step off a cliff.



I’d like to report – however – that things are looking better and better, thanks to Outsource and Upwork (where I get my freelancing jobs from) as well as my dogged perseverance and some opportunities that may not have come along, had I still been working 9-5.

A previous employer has asked if I would be interested in doing some occasional writing on a contractual basis, for things such as bids for funding, ideas for programs, etc. (Thanks Linkedin!) Also, a couple of the freelance jobs have turned into ongoing work and future opportunities, as well as the sales of my books increasing.

I received a lovely review for my erotic novel, “The Ninth Window”.

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You can buy it here (if you’re so inclined!):

The Ninth Window by Kelly Proudfoot


Now, let me fill you in on how my “regime” has been going. (I promise I won’t use Gif images! I know I can be random sometimes!)

I’ve been freelancing for nearly two weeks now and I can safely say that I’ve been slack with the exercise. I haven’t been feeling too good, but that’s no excuse. It’s a two edged sword when you stop something that’s good for you – even if it’s due to being ill – as it compounds how bad you already feel. I am getting back on track this week and will forge ahead.

  • 25 minutes per day on the elliptical
  • 10 x 15 second reps of planking
  • Healthy Smoothies when I’m craving ice cream or sweets
  • Eggs as a morning snack
  • Kombucha tea (probiotic)
  • Zero carbs after 3pm
  • Only two slices of bread or six crackers per day
  • Plenty of fresh fruit and vegetables (preferably organic)
  • Lots of soups and healthy casseroles, etc
  • Homemade where possible – such as granola bars, etc
  • If eating out – healthier options

I’ve been steadily losing weight but with the last two weeks – I feel like I could easily slip back to my old ways. Being at home all day actually makes it easier for me – in terms of avoiding fast food and not being sucked into eating wonderful snacks and treats brought into work by colleagues! Also, I’m not the type of person who will go out and get a burger etc if I’m at home.

This weekend I am going to start making my own Kombucha tea! My poor scobie keeps looking at me through the package with its hands on its little hips! I will take pictures and post them over the next few weeks.

I decided to ditch the gluten free bread – unless I find one that isn’t made from rice. (Rice shoots your sugar up considerably – whether brown, white or otherwise.) I really don’t want to eat gluten, as it’s one of the problems affecting my thyroid and it clogs my plumbing! Also – I found gluten-free bread quite unsatisfactory – being at least a third smaller than regular bread and quite dry (almost like a dried out sponge.)

I made Jamie Oliver’s Chicken in Milk – quite delicious and tender. (Although I did mine in the crock pot – after browning it – for about 3.5 hours on high.)


Click for recipe

I’m going to try this recipe – apparently it’s Chuy’s Salsa – which I love!



6 or 7 tomatoes
1/3 white onion
2 or 3 serrano peppers
Huge handful of cilantro
1 or 2 limes, squeezed
salt to taste
Optional: garlic powder to taste
Optional: 1 small mango, peeled and seeded


Start chopping or throw it in the food processor. If you have a food processor, give everything except the cilantro a rough chop before tossing into the processor. Use the pulse button, and watch closely. It takes just a few seconds, and if you let it go too long, it will be pureed. Taste, and adjust as needed.

Link to recipe

Here’s an interesting image re: Sugar content –



I haven’t done my menu plan yet – I’ll try and post it tomorrow.

Until then – Stay healthy and Happy!

A plan worth sticking to!


I know that I said previously that I didn’t have time to post an update on Shapeshifting – due to promoting and marketing my new book “Totem Shift” (Storming Archives – Book 3)  – but I thought I’d do a quick one here to let you all know how I’ve finally found the healthy eating plan I was looking for!

After months of researching, deliberating, trial and error – I’ve discovered the plan that works for me. Here it is in a nutshell:

Food and Ex plan

The three main things that I feel have made a difference are:

Eggs, Green Smoothies and Probiotics.

Including getting up earlier to exercise, prep my smoothie and lunch for the day, eggs have made the most difference – especially when it comes to my voracious appetite. As soon as I’ve eaten the eggs – I’m satiated – right up until lunch time. I even find that I take a later lunch some days, seeing as my appetite has been quelled by the eggs.

(If I don’t feel like seeds for an afternoon snack, I have celery sticks and Baba Ghanoush.)

I’ve become an avid fan of green smoothies, although I still love my fruit smoothies, so I’m alternating every day.


At the moment – I’m making two different types of Green Smoothies. Here are the recipes:

Kelly’s Creamy Greens

Large handful of spinach

Small handful of curly leaf parsley

One inch of fresh ginger – chopped roughly

One avocado – peeled and chopped

One cup coconut Milk

Two tbsp Tahini (raw, unsalted, organic)

Two tbsp Flaxseed meal

Blend (I used my immersion blender) spinach, parsley, ginger and Coconut milk first. Then add the rest of the ingredients and blend until smooth.

Kelly’s Spicy Greens

Large handful of spinach

Small handful of curly leaf parsley

One inch of fresh ginger – chopped roughly

Half cup fresh pineapple

One cup Coconut water

Two tbsp Tahini (raw, unsalted, organic)

Two tbsp Flaxseed meal

Two – Three pinches of Cayenne pepper (Suit yourself)

Blend spinach, parsley, ginger, pineapple and Coconut water first. Then add the rest of the ingredients and blend until smooth.

You could mix it up or change the amounts for your own tastes – but I found them wonderful!

I’ve discovered probiotic drinks and Kumbacha tea. OMG!! Delicious and nutritious! Soon I will endeavor to make my own Kumbacha tea – when I can get past my squeamish reaction to using Scobys! (Live bacteria). I thought I was looking at a fleshy jellyfish!

Here are two I particularly enjoyed:


I drank this on the way home from shopping last week – nearly ran off the road. Talk about an energy shot – I was electrified and felt like doing backflips by the time I got home. So delicious!!!



I’m a lemon freak so I haven’t tried their other flavors. I drank it at work and everyone thought I was drinking alcohol! Refreshing and delicious – I felt better as soon as I started drinking it.

Here’s a link to an article about how probiotics help you lose weight – especially belly fat:

After only one week of following this regime – I can actually tell that I’ve lost weight. My belly is noticeably smaller (I’m sure that the planking helps) and I feel so much healthier. I’m not saying that this regime is for everyone – but I’m pretty positive that with a bit of tweaking to suit yourselves – you’re bound to lose weight and feel so much better.

How thankful I am that – after all these months – I’ve finally drilled it down to a workable plan that shows results. Along with not eating added carbs after lunch ( I mean bread, pasta, rice, cookies, crackers, cakes etc) and avoiding crap like High Fructose Corn Syrup, it seems like I’ve found a perfect solution to my weight loss and healthy lifestyle issues.

The smoothies seem to squash my craving for sweets, but if I feel a slight “twinge” at night – I make a mug of hot coconut milk. Here’s my recipe:

One cup of Coconut Milk

2 pinches of Nutmeg (You could have Cinnamon)

Pour the milk into a small saucepan and add the nutmeg. Heat on high, stirring occasionally until just before it boils. Take off the heat and pour into your mug.


Here’s my menu for next week: (Some meals are from last week as I changed my mind about a few dishes)

Menu 112815

I just want to mention the chance to receive “Totem Shift” on Kindle Scout again:


“Totem Shift” is live at #KindleScout!

Your vote = free copy if picked up by #KindlePress #Kindle

Also – get Book 1 and 2 of The Storming Archives

for free until midnight 11/23/15!



Until next week – stay healthy and happy!


Cracking the Whip

Photo courtesy of Legendary Classic on Flickr

I started last week with good intentions – more planking but less elliptical – with smoothies every morning, boiled eggs for mid-morning snacks and brought my lunch in to work (at least for 2 days!) On the other 2 days, I ate out with colleagues (ate good food, for the most part) – but we had takeaway for 2 nights as well. It wasn’t a total wash-out but I feel bad for it.

I was like a petulant child – bucking against my self-imposed regime and shrugging my shoulders in defiance. I had a bad toothache for two days and became cranky – which was an excuse I used for not wanting to cook. What fed into my petulant attitude, was that I’d bought two pairs of boots (online – as I just can’t find what I like in the local stores) – and they didn’t fit my muscly calves!

Robert told me that it was probably due to working out on the elliptical – which is fine as I like that exercise – but I was annoyed with my calves. It wasn’t until I realized that I could get the zips up when I was standing. Sitting down made my calves bigger – somehow! Anyway – it’s time to get back into it and bring back the willpower. (At least I can see that the planking is working – and I still enjoy them – but I need to increase my time from 20 seconds per plank to 25 next week.)

One of the things I researched was inflammation, as I’d been dealing with intermittent, low-grade fevers. The other thing that piqued my interest was adrenal health. I realized that some of the symptoms related to me, like: low energy, fuzzy brain and lack of concentration. It was also interesting to read how adrenal fatigue can negatively affect your weight. Here’s a great link:

I was a bit perturbed about the statement re: exercising working against you, but I don’t think I exercise too much, so it’s probably not directed at me.

Two great sites with great info on adrenal rescue:

I did discover that certain foods are good for adrenal health, such as:

  • Bone Broth
  • Seaweed
  • Fermented drinks

Here’s a recipe I’m going to try to help heal the adrenals:

(found here:


Beet Kvass

1-2 medium sized beets, sea salt, purified water, whey, and a quart jar. (Whey is optional)

1) Chop up your beets into 1/2 inch cubes. (Peeled or unpeeled)

2) Put them in a quart jar with about 1 Tbs. sea salt.

3) Fill the rest of the jar with water, put the lid on, mix it up a little, then set it on your counter or in a dark area, at room-temperature, for a few days (3 or so). After 3 days, you may drain the kvass and either make another batch using the same beets, or just shred them and put them on a salad.

4) Place the drained kvass in a container and refrigerate. It will be ready to drink in a day or so, but best if let to continue to sit for a few more days, or weeks.

Drink 4-8 oz. per day, and don’t be surprised if your your urine and feces are purple.

I also read that a coffee enema is good for de-toxifying your body. The thought of a speedy poop-shute frightens me – so I might leave that until last! I am determined to clean myself up a bit – from the other end – especially since inflammation is an issue for me and apparently is the number one killer in the world!

I’m going to incorporate Turmeric in my diet – as well as other foods that are supposed to be good for fighting inflammation. (I was happy to see that I already eat a lot of the foods they mentioned.) Here’s a recipe I found for:

Anti-Inflammatory Ginger Turmeric Tea

For 1 cup of water use 1/3 tsp ground turmeric and 1/3 tsp ginger, (or 1 tsp each if fresh and grated)

Add raw honey to taste, and a slice of lemon if you want.


In a small saucepan, bring water to boil. Add fresh grated turmeric and ginger, reduce heat, and simmer for about 10 minutes. If using ground turmeric and ginger, boil for about 5 minutes. Then strain the tea and add the honey and lemon to taste.

“In order to increase turmeric absorption in the body (studies have revealed that turmeric has low absorption and rapid metabolism that lead to relatively low bioavailability in the body), once the tea is ready, you need to add a little bit of fat to the tea, such as a teaspoon of coconut oil or flaxseed oil for example. Another option is to add a little bit (1/4-1/2 tsp) of black pepper that contains piperine which aids the absorption of curcumin.”

Once the tea is ready, add the coconut oil or black pepper to increase turmeric absorption.

How much and how often

“There are no official dosing instructions exist for ginger and turmeric tea. You can drink 1 cup of it on days you feel extra achy.”

Side effects

“Although these herbs are considered safe and without significant side effects when used appropriately by adults, each may interact with certain prescription medications. For example both may not be safe if you have a bleeding disorder or take blood-thinning drugs. Therefore talk with your doctor before deciding if one or both herbs might be useful for your situation. Also taking these herbs by mouth in medicinal amounts is likely unsafe in pregnant and breastfeeding women.”

Original recipe and info found here:

Click for link

I’m going to incorporate this into my morning routine, as a warm drink in the morning – even just lemon and warm water – can get your organs moving and help you get into the day with a spring in your step. Here’s another recipe from a great site for Green Smoothies – which I will also be doing.

Morning Tonic

“Hot water and lemon in the morning is one of the best things that you can do for your digestion. The lemon not only promotes alkalinity in the body, but kick-starts the liver into action for the day, encouraging the release of digestive fluids. Adding the cayenne and ginger not only bring warmth to the tummy, but also boost the metabolism and circulation. Parsley is an optional add on to add some extra alkalinity and nutrients.”

1 cup filtered water
1-inch fresh ginger root, thinly sliced
1 tablespoon fresh lemon juice
Dash of cayenne pepper
¼ tsp Turmeric
Fresh parsley (optional)

1. Bring water to a boil.
2. Add sliced ginger, lemon juice and hot water to a mug.
3. Pour hot water into the mug and allow to steep for 3 minutes.
4. Add a dash of cayenne, and parsley (if using).

They have a great recipe book for smoothies and detoxing:

I also discovered that 1-2 glassed of red wine helps with inflammation – but if you drink more than that each day, it actually worsens inflammation!

I’m going to increase my B group vitamins, to help battle inflammation – but when I checked all the foods I’d need to eat (some I already eat) – I realized I’d be eating all the time or hard pushed to incorporate all of them without raising sugar levels. Then I remembered Vegemite – which is rich in B group vitamins – so I’ll be tucking into that, taking notice of the amount I use as it’s quite salty. Leafy green salads, garlic, ginger, zinc, magnesium and protein will also help.

I looked into the glycemic indexes of fruits and found out that you should really keep the count under 11. (A banana has a score of 11 – and I mix it with other berries in my fruit smoothies – so I freaked a little. The total measurement for my smoothies is a cup of fruit – so I may have to re-think my amounts!)

Fruits with low G.I. are:

  • Limes and Strawberries (count = 1 for 120 grams)
  • Lemons and Apricots (count = 1 for 120 grams)
  • Watermelon (count = 4 for 120 grams)
  • Blueberries (count = 5 for 120 grams)
  • Apples and Pineapple (count = 6 for 120 grams)
  • Prunes (count = 10 for 60 grams)
  • Grapes (count = 11 for 120 grams)

Here’s the site for more info:

I took one photo of the food I made last week, which was a scrumptious Normandy Pork Casserole. I don’t want to include the photo here as it wasn’t flattering. (I guess last week was a total wash-out!)

Here’s the recipe:

Normandy Pork Casserole


• 50g (2oz) butter
• 1kg (2lb 4oz) shoulder of free-range 
British pork, cubed
• 200g (7oz) lardons or chunky streaky bacon, chopped
• 16 shallots, peeled and left whole
• 1 small onion, chopped
• 2 celery sticks, chopped
• 300ml (½pt) dry cider
• 300ml (½pt) chicken stock
• 6tbsp half-fat crème fraîche (or half and half)
• 2tbsp cornflour mixed with 2tbsp water
• 2tbsp Dijon mustard
• 2tbsp fresh tarragon leaves

you will need:

• large, flameproof casserole dish
1. Heat the oven to 170 C, 150 C fan, 325 F, gas 3. Heat half the butter in the casserole dish, add half the pork, season and fry for about 10 minutes until thoroughly browned. Remove the meat from the pot with a slotted spoon and reserve. Add the rest of the butter to the casserole and fry the rest of the pork for 10 minutes until evenly browned.
2. Meanwhile, in another pan, dry-fry the lardons until crispy. Remove, set aside, then fry the shallots, onion and celery for a few minutes, to soften slightly.
3. Combine all the pork, the lardons, shallots, onion and celery in the casserole. Pour over the cider and chicken stock to cover. Cover the dish and cook in the oven for 2 hours until the pork is tender.
4. Add the crème fraîche, cornflour mix, mustard and tarragon to the pan. Heat on the hob and stir until the sauce has thickened slightly

Here’s my menu for next week:

Menu 112115

Until next week, stay healthy and happy!

Clearing a path out of the Haze


After a great weekend, I pulled a muscle in my back on Sunday while doing housework and cooking. I didn’t know it until I sat down after it was all done (I’d been going for six and a half hours!) When I went to get up – I was like a pretzel. I walked like I was trying to transform into a question mark and my back was killing me. I suspect that it was due to an older injury which I’d sustained using the ab roller. In any case – it was so painful that I took two days off work and tried different things – like the heating pad, Icy Hot spray, ibuprofen, massage, hot showers etc. On Tuesday I went to the docs and got a shot. It cleared up – but then I felt like I was getting sick again, with fevers and feeling like crap.

I did my best to continue exercising but could only manage planks (still 10 reps of 20 seconds each) and little bursts on the elliptical – due to sleeping in and not having enough time. I slid backwards a little – in regards to food. We had take-out two nights and on Thursday we had an all-staff meeting where lunch and snacks were provided. I did discover that having eggs for breakfast helped stave off the hunger and that smoothies just couldn’t cut it. So I’m having a smoothie every now and then as a snack – once per day, every other day.

Last night I came home feeling like I was going to collapse. (According to the doc, allergies and viruses have been on the increase, but he tested me and found that at least I don’t have the flu.) After crashing into bed and sleeping for a few hours, I got up starving, so Robert kindly ventured out and got me some kind of a Jalapeno burger. It was awesomely delicious – but I had to try not to think about the carbs, salt, fat etc. I watched some t.v. for a while and went back to bed. When I woke up this morning I felt a lot better – with little to zero fevers! Then it dawned on me. Chili peppers have anti-septic qualities.


I love spicy food – so it will be a no-brainer for me to include it in my cooking, although Robert doesn’t like it too spicy. Without having to cook separate meals, I will simply make my own relish to use as a condiment – or will marinate my meats with chilies etc.

According to

“…Peppers have a lot going for them. They’re low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying…Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C…

Capsaicin: Found in hot peppers (including chilis and cayenne powder), capsaicin has been shown to boost metabolism as well as suppress appetite, at least slightly. Over time, this effect might give you an extra edge when it comes to weight loss. But it won’t melt the pounds away. Research shows that people who don’t typically eat spicy foods are most likely to benefit from turning the heat up a notch. Capsaicin seems to affect metabolism by raising body temperature, which uses up more energy.”

According to

“…capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. It also found to reduce LDL cholesterol levels in obese individuals…They are also good in other antioxidants such as vitamin-A, and flavonoids like ß-carotene, a-carotene, lutein, zea-xanthin, and cryptoxanthin. These antioxidant substances in capsicum help protect the body from injurious effects of free radicals generated during stress, diseases conditions…

Chilies carry a good amount of minerals like potassium, manganese, iron, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure…Chilies are also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin and thiamin (vitamin B-1). These vitamins are essential in the sense that human body requires them from external sources to replenish…

Chili peppers have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of recommended daily allowance):

240% of vitamin-C (Ascorbic acid),
39% of vitamin B-6 (Pyridoxine),
32% of vitamin A,
13% of iron,
14% of copper,
7% of potassium,
but no cholesterol.

…capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. It also found to reduce LDL cholesterol levels in obese persons.”

Here’s a recipe for Hot pepper relish I found at:


Hot Pepper Relish Recipe


3 cups chopped hot chili peppers – You can use a mix of peppers if you’d like, anywhere from mild bells to superhots like Morugas or Scorpions, though I like to keep the thickness of the peppers about the same so the overall consistency is even. Lean toward hotter peppers. For this, I used some sweet Italian peppers but included a couple ghost peppers.

3/4 cup white wine vinegar
1/2 cup sugar
2 cloves garlic, chopped
1/2 small onion, chopped
2 teaspoons yellow mustard seed
Salt to taste

Cooking Directions

Add all ingredients to a large pan and heat to medium heat. Stir until the sugar dissolves. Bring to a light boil.
Reduce heat to low and simmer about 25-30 minutes, or until liquid is reduced and absorbed into the mixture.
Add to a jar and allow to cool. Serve!

Now – I’d like to explain why I called this post, “Clearing a path out of the Haze.”

This healthy lifestyle journey has been an education and a half. I’ve learned so much, so far – and I know that it will continue to be an education for the rest of my life. Having said that, I will say that I have found myself wandering in a haze, in regards to what food is best to eat for health and weight loss. I’ve see-sawed up and down and zig-zagged back and forth over pro’s and con’s.

One thing I’ve noticed is that I tend to obsess more about food, now that I’m focusing on a healthier diet. My menus have been – for the most part – filled with complicated and “fancy” recipes, that require a lot of obscure ingredients and complex steps that take up a lot of time and energy. While I was deviating from the path last week, I contemplated a simpler menu that includes easy recipes which I’ve used in the past.

I decided that – even though I’m still up for experimenting and trying new things – it might be more beneficial to keep it simple and manageable, with only one or two complex meals per week. This is not so much for cost – as it’s mostly about time and ease of preparation – so I can go off and spend more time doing what I love. Writing!

I thought about soups and casseroles – now that the weather is getting colder. Even though I wouldn’t be satisfied with soup for dinner every night, I decided to make two – three soups for the week, which can be eaten on alternate “soup nights” – with a casserole or simple meat and three veg or vegetarian on the other nights. My breakfasts will now include eggs – as I have proven to myself that I am more satisfied and less likely to snack in between meals. Here’s an article that helped change my mind about eggs every day – as I was worried about cholesterol:

I also discovered the Happy Egg company – where the eggs are from hens that are free to roam outside – not just cage free:


They have some great recipes – including this one (although I would probably use ham instead of bacon and fresh, grated potatoes rather than hash-browns):


One of the things that has frustrated me is the idea of filling up on fats to keep the carb cravings away. I don’t want the added problems associated with eating a high fat diet, even though I enjoy building up on the proteins to feel more satisfied. I’m substituting turkey where a recipe calls for other meats (especially when making an omelette or sandwich).

I’m still trying to only eat red meat once every two weeks or once a month and will be incorporating more sardines and fish, as well as vegetarian recipes. I need to get back into doing a full program of planks and the elliptical – so I’m going to try and get up a half hour earlier during the week to be able to do so.

I’d like to note that my dreams have been more vivid and easier to remember – since my ritual last weekend. The messages seem to tie in with my purposes – so I will probably start writing for my dreaming blog again. (See: Also – the synchronicity has been interesting – with opportunities and insights seeming to link directly to my ritual. I don’t want to go into it here – but I might share at a later date!

Here’s my menu for the week:

Menu 111415

Until next week – stay happy and healthy!

Food and Ritual


I have decided to re-dedicate myself to the Pagan path, as I wandered away for some time – due to wrestling with Atheism and Agnosticism. For many years I was a practicing, Solitary witch (or Hedgewitch) – mostly conducting rituals on a needs basis and focusing on herbal lore. When I started questioning religion (at least, organized religion) and found – through research and much “soul-searching” – I discovered that belief and faith had more to do with wishful thinking and less to do with facts.

The problem with facts is, they too can be a process of smoke and mirrors – not necessarily set in stone for eternity – as things change, with new evidence and theories supplanting the old. Of course – there are manifest truths and facts that have been (for the most part) steady throughout history. For me, the bottom line has become – whatever works and “feels” right is good enough until proven otherwise.

The majority of Freethinkers and Secular people would scoff at the idea of placing importance on gut feelings and what feels right. They would probably say that an ideology based on faith and intuition is lazy or obviously influenced by psychology, sociology, customs and tradition – without hard-earned and scrupulously researched knowledge and cold, hard facts.

I’ve lived a Secular life for quite a few years now and still feel that I’ve thrown the baby out with the bathwater. On the one hand – I think that it’s ludicrous to believe that a loving God or Deity could sit back and watch all the horror going on in the world without stepping in and lending a hand. I’ve discovered that religious systems are so obviously human – with human imperatives and motivations that only serve to protect the powerful and destroy the meek. Bizarre, totalitarian, sexist rules and brutal punishments go hand in hand with greed, murder and fervent religious practices.

The one thing that stands true for me is the spirituality of feeling connected to the earth, the animals and other humans. The religious dogma that parades as spirituality is not what I’m talking about. It’s the magical feeling of creativity and shared experience. It’s the dreams that speak to the subconscious and the emotions associated with kindness, love and true happiness. It’s how music makes us feel; how food, drink and aromas can enchant us and how nature reminds us (sometimes in a cruel way) how finite life is – and yet – how infinite our shared experiences are. Like links in a chain – we pass on our art, reflections and ideas, discoveries, hopes and dreams to each generation throughout history.

I say all this to express my desire to “link” back to the path that I started – with a twist. There’s a side to me that knows that the Deities don’t exist as actual or real people. I don’t believe that they are physically sitting on the clouds watching over us. I do believe (even though I loathe using the word “believe”) that the Deities are archetypes that reflect our desires, dreams, hopes and fears. When I use their names in ritual – I am summoning up the same attributes within my psyche – or asking for these energies in order to emulate the desired outcome.

When we use ritual – we are programming our subconscious, to go about creating the path needed for a desired outcome. Correspondences such as color, objects, seasons etc., are the touchstones that act as symbolic messages – which our subconscious understands. We conduct rituals everyday – in order to go about our daily routines as smoothly as possible. Each step leads to the next which will hopefully complete the cycle and move us forward. When we consciously use ritual in a more stylized format – using touchstones, invocations, creative visualization and so on – we are making an extra effort to program a desired outcome. This sits right for me – right now, at least!

So I will be re-dedicating myself to the path – on October 31st – Halloween (or All Hallows Eve). The Moon will be waning and it will be a Saturday. This is the time of year when the veils between the worlds are thin (according to Folklore). I’ve decided that the Deities I choose will be in accordance with my desired outcomes: a strengthened dedication to my writing career and a letting go of outmoded and negative tendencies. Ganesha and Kali – of the Hindu pantheon.

Ganesh chaturthi: Women decorate Lord Ganesha's idol
Ganesh chaturthi: Women decorate Lord Ganesha’s idol (Click on photo for link)

Since I was a child, I’ve had a special fondness for Ganesha, and was pleasantly surprised to discover as an adult that his festival day is usually on or around my birthday! (September 5th).

Kali (Click on photo for link)

Kali is considered the Goddess of Time, Transformation, Power, Creation and Destruction (among other things – such as the Goddess of Cemeteries!). I’ve always had an affinity with her aspect as the Destroyer, and have used her energies in many rituals involving banishment (keeping in mind the Rule Of Three) and transformation.

I will be creating my own ritual oil – using Patchouli, Sandalwood and Star Anise; as well as my own incense made from Dragonsblood, Sandalwood and Red Chili pepper. After a ritual bath and anointing, I will prepare a “feast” in honor of the deities. (At the same time, I will be visualizing my purpose.) I will not eat until after the ritual.

The food and drink will be: Spicy Red Lentils, Steamed Rice, Dark Berry Crumble and a nice, dark Pinot!

I will take photos and post them next week. I will also be using the photos in the Pagan cookbook I am writing for my new novel, “The Willow Lake Group” – which should both be ready for release early 2016!

Ritual and food often go hand in hand, not only for traditional or customary reasons such as Christmas or Thanksgiving, but also for celebration and honoring the deities. For me – even the act of selecting, preparing and eating food has a ritualistic feel to it. Eating healthy, unprocessed food (where possible) seems to warrant a more mindful approach – from growing your own or buying locally to cooking and eating. Sharing food is also a form of ritual – which is what makes food even more enjoyable.

That’s another reason why fast food or junk food is such a blemish on the culinary world. There’s no care or mindfulness involved. Sure, going with friends to get a burger before the game or going out for lunch can be rewarding and can save time. Some would even say that it’s a ritual itself to get certain foods on special days and so on. Apart from the fact that you don’t know what went into the food or who prepared it – you did not “mindfully” select the ingredients – taking into consideration the high levels of fat, salt, sugar or chemicals.

I have learned over the past few months that educating yourself about food, where it comes from, how it’s processed and what it does to your body – helps to ensure that you make more informed decisions. The flow-on effect is maximized health and increased happiness. There’s nothing more satisfying than carefully preparing a wonderful meal with fresh produce and good quality meat, taking time to reflect on what it will do for you as well as how you are supporting local producers and helping the environment.

Okay – jumping off the soap-box now!

I stuck with the planking – now increased to ten reps of fifteen second holds per day – as well as the elliptical. I’m noticing the benefits and hope to be able to increase to twenty seconds the week after next. I was ill with some kind of virus on wednesday and thursday – so I didn’t exercise on those days. I’m making up for it this weekend. I just came straight home from work on those days and went to bed, getting up later for soup – before going back to bed again.

I feel that I was fighting off that virus or whatever it was – for weeks. I had issues with low-grade fevers and tiredness, but it was staved off by eating healthy foods and boosting my immune system with Vitamin C and Now’s “AlliBiotic” softgels:

I130540 (1)

I was really only down for the count for two days and feel a lot better now. Eating well and exercising regularly really does keep you healthier all round. Other improvements include no more swollen legs or ankles (which means better circulation and lowered blood pressure), no more gasping for breath when using the stairs or walking anywhere, no more headaches or body aches, increased stamina and no more drowsy afternoons. I am more alert, more productive, more creative and do not feel so depressed or moody. They’re all big deals in my book!

Here’s some of what I prepared last week:

Baked Fish and Chips
Baked Fish and Chips

I ran out of potatoes – so I only had three small, golden potatoes for the chips. I added a large sweet potato and a large zucchini – all sliced thinly and tossed in olive oil with a little salt, cracked black pepper and a handful of dried parsley. I spread them on a baking sheet and placed them in the oven (preheated at 395 degrees – could’ve been hotter) – then baked for approx 30 minutes. I put each fillet of Tilapia (seasoned with garlic salt) on a square of foil, topped with some thinly sliced onions, a couple of slices of lemon and a knob of butter. Then I wrapped each piece of fish like a parcel, put them on another baking sheet and placed it in the oven (10 minutes after placing the veggie chips in the oven) – letting them cook for approx 20 minutes. Delicious!

Zucchini Muffins - made with Coconut Flour
Zucchini Muffins – made with Coconut Flour

These were supposed to be a loaf of Zucchini Bread – but I don’t have a loaf pan. (She hangs her head in shame!)

Here’s the recipe:

Coconut Zucchini Muffins

6 pastured eggs
1/2 cup melted coconut oil
1/2 tsp. sea salt
3/4 cup coconut flour
2 cups shredded zucchini
1 Tbsp fresh or dried parsley

1/2 tsp. garlic powder
1 tsp. baking soda
2 tsp. apple cider vinegar

Mix the eggs, apple cider vinegar and zucchini in a bowl.
In a separate bowl, mix the coconut flour, sea salt, parsley, garlic powder and baking soda.
Pour the liquid ingredients into the dry ingredients and mix to combine
Spoon into a greased muffin pan (I used a 12 muffin pan).
Bake at 350 degrees for 25 minutes or until cooked through. Allow to cool completely before serving.

Lovely (and naughty) with butter!


I researched this dish – as there is a lot of contention re: how it should be made, what country it comes from, whether Borscht should contain meat or not and so on. I’ve always associated it with Russia – but apparently it’s more likely to be a Polish dish. Usually associated with Christmas (vegetarian version – which is what I made, although with Beef broth) – it’s also made for Easter, with lamb or beef. It’s like a sweet and sour soup – with beetroot and lots of cabbage, so I think I might put less cabbage next time. The following recipe was gleaned from several recipes I found.



2 quarts beef broth
1 tablespoon butter
1 onion, diced
6 garlic cloves, minced
2 celery stalks, trimmed, thinly sliced
1 carrot, peeled, thinly sliced
1 leek, thinly sliced
1/2 head savoy cabbage, shredded
1 bay leaf
2 grains Allspice
1 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper, or to taste
1 tsp brown sugar (I used Coconut sugar)
3 peeled beets, one grated
Few sprigs of Dill
2-3 tablespoons Apple Cider Vinegar
1/2 cup sour cream – or non-fat Yogurt

1. Cut 2 of the beetroots into small dice and set the rest aside. Melt the butter in a large pan, and soften the onion over a gentle heat for 5 minutes.

2. Add the carrot, leek, celery, diced beetroot, allspice and bay leaf and stir well to coat with butter. Cook for another 10 minutes, adding a little stock if the vegetables begin to look dry.

3. Pour in the rest of the stock and simmer for 15 minutes, then add the cabbage, garlic and grated beetroot. Cook until all the vegetables are tender (about 10 minutes).

4. Add the vinegar, sugar, pepper and a pinch of salt and taste. Add a little more of any of these if necessary, then serve with a dollop of sour cream, a sprig of dill, (I didn’t dollop or dill it up!) and some Polish bread on the side. (I served with a light rye)

Veggie Egg Muffins
Veggie Egg Muffins

I used the muffin pan a lot last week! These were very messy – but worth it. I either had two for breakfast – or took them as a snack on the days I had a Smoothie for breakfast. They were nice and fresh with the veggies – and might be even nicer with some cooked turkey through them. I used twelve eggs – but shared them with my husband. As they make twelve muffins – each one is approx the value of one egg.

Veggie Egg Muffins

Grease the muffin pan well – probably need to line them as they leave a mess. It took ages to clean the #@!*&% thing!

Pre-heat oven to 390 degrees


12 eggs (I used free range)

1 Bell pepper (I used red) – chopped

6 Green Onions, chopped

4 Roma tomatoes chopped (or whatever tomatoes you like)

1 tsp Salt

1 Cup sharp cheddar cheese

12 slices sharp cheddar cheese (from a block – I used a nice White Vermont)

Red cayenne pepper for sprinking

One handful of fresh or dried parsley


Mix all the ingredients in a large bowl. (Pretty easy!) Spoon mixture into the muffin pan. Top each one (optional) with a slice of sharp cheddar cheese and sprinkle with red cayenne pepper. Put in the oven for 20 minutes or until the tops are firm to the touch. Store in the fridge!

Now for something semi-naughty!

Choc Chip Banana Muffins
Choc Chip Banana Muffins

These were wonderfully decadent – and not too naughty – due to semi-sweet chocolate chips. *sigh*

Choc Chip Banana Muffins

4 Ripe bananas

1/3 cup melted butter

1/2 cup sugar (I used Coconut sugar)

1 egg

1 tsp vanilla extract

1 tsp baking soda

1 1/2 cups all purpose flour

1 1/2 cup semisweet chocolate chips


Preheat oven to 350 degrees. Grease 12 cup muffin pan.

*This is a one bowl recipe – no need to use two bowls – Yay!

Peel bananas and mash in a large bowl. Stir in the melted butter. Add the sugar, egg and vanilla. Stir until combined. Add the sifted flour, baking soda and chocolate chips. Stir just until most of the flour is incorporated.

Spoon into the muffin pan. Put in the oven and bake for about 20 minutes, or until a toothpick comes out clean.

These were wonderfully moist. I had one – Robert had five! Naughty Robert!

Well – here’s my menu for the week – and as always, stay happy and healthy!

Menu 103115

The Middle Way of Healthy Eating


I’ve been jerking myself (not in a fun way!) back and forth, over what I should do and how I should do it – in regards to healthy eating. I find something out about a particular food item that excites me – so I start eating it – then discover that it’s not healthy or even dangerous. This is the age-old problem of trying to strike a balance with healthy eating. What’s good according to some is evil according to others.

I think back over the years and remember the see-saw arguments over potatoes – as an example. When I was little – potatoes were good, because they had starch and could fill you up. When I was in my teens, potatoes were bad as they made you fat. When I was in my twenties, they were only bad if you topped them with unhealthy things like sour cream, cheese, bacon etc. In my thirties they were good and bad – depending on who you talked to. Now, in my forties – they are bad again – because of the carbs.

The same could be said of nearly every kind of food you can imagine. Sometimes – it’s all about how you use and prepare them. Other times – it’s a definite no-no or a huge thumb’s up – until some scientist or “expert” swings the pendulum in the opposite direction.

One of the things I have been abstaining from is rice. It’s probably the one thing I miss the most, but as my husband is diabetic and needs to watch his sugar, I too have stayed away from it. He advised that it raises his sugar quickly and sustains the high levels for a few days. It has a high glycemic index and is high in carbs. I was told by a coworker recently to “just eat brown rice” – but according to the following article (click on link) – it doesn’t matter if the rice is brown or white.

Apparently Basmati rice (which is my favorite) is the best – even though it’s considered the lesser of the other evils! What shocked me about this article was the revelation that eating rice (and other high carb foods) actually makes you hungrier after you eat it. I find that hard to believe – as I’m usually quite satisfied after I eat rice. For example: when I have a small amount of steamed rice with steamed veggies and a piece of baked or steamed fish or chicken, I am totally satisfied for hours afterwards. So again – it’s about moderation and the middle way. I will stick to my original plan: I will only have rice once a month, to be sure.


It’s easy to be swayed by popular opinion – especially when it comes to healthy eating. I find that it’s important to remember to weigh up the pros and cons; to go with whatever seems reasonable and when in doubt – err on the side of caution – or at least, go easy until you know what works best for you.

I don’t know why I haven’t made time for meditation. I need it – even though I’m feeling healthier these days. I need it for the stress release! It’s like I don’t value it as a worthwhile activity – even though it’s a kind of non-activity. I tell everyone else to do it and that the benefits are wonderful. I will try and do it at least twice this week!

A new discovery for me this past week is an exercise for my abs – that actually works. Planking!

A Coast Guard recruit from Company Oscar 188 does plank exercises during incentive training at Coast Guard Training Center Cape May, N.J., July 31, 2013. Training Center Cape May is the service's only enlisted basic training facility, which creates more than 80 percent of the Coast Guard's workforce. (Coast Guard photo by Chief Warrant Officer Donnie Brzuska)
A Coast Guard recruit from Company Oscar 188 does plank exercises during incentive training at Coast Guard Training Center Cape May, N.J., July 31, 2013. Training Center Cape May is the service’s only enlisted basic training facility, which creates more than 80 percent of the Coast Guard’s workforce. (Coast Guard photo by Chief Warrant Officer Donnie Brzuska)

Even after the first day, I felt the benefits straight away. I was only able to hold each rep for a few seconds when I first started, but I found I was able to increase the time steadily over each day. After the third day I actually felt like my stomach had shrunk a little. I’m going to keep on with this exercise and see how much time I can increase the hold for. Here’s a link to a video for variations on planks:,,20813896,00.html

Look at this challenge! I think it’ll be a while before I can do this:


I’m still doing the elliptical and enjoying it. I’ve started doing variations on my routine – including going backwards – which works different muscles in my body. I also include short bursts of going turbo – until my knees start hurting!

I’ve been trying to find a farming group nearby who deliver a fruit and veggie box – but no such luck, so far. One of the national groups I looked at charged from $39 (on special) to $69 per box – and that was only for two adults for three nights! I noticed that I only spend from $40 – $60 per week for seven days worth of fruit and veggies for the two of us – at the supermarket, so maybe I should just stick with that. I will try going to the Nashville Farmer’s Market to weigh up the difference (on Saturdays). It’s just that I work in Nashville – travelling on the bus from Springfield each day – and the idea of dragging heavy bags of produce to and fro doesn’t thrill me.

I found this great chart on the Nashville Farmer’s Market website (I’m sure there are similar charts to be found elsewhere).

I will be using it to check the seasonal produce of my local area. I’m going to try and find produce that is not cool stored – meaning that the fruits and veggies are picked before they ripen and stored for weeks before they are put out for sale. The greatest benefits regarding nutrition etc are to be found in produce that has been freshly picked – when they’re ready and not when they’re half-grown!

They also have some wonderful recipes, found here:

Babaganoush and Homemade Flatbread
Baba Ganoush and Homemade Flatbread

Baba Ganoush is a middle-eastern dish – basically Eggplant Dip. I made the Egyptian version – but you can also make it with olives, parsley, tomatoes and so on. It was nice – but I think that the next time I make it I will include marinated Greek olives, tomatoes, parsley and cumin – as it was quite bland – but nice with the flatbread. (The flatbread started off as the Paleo Sandwich rolls – recipe posted last week – but I used coconut flour instead of almond flour and it turned out to be a thick mix which needed to be formed into balls and flattened on the tray. It only made five rounds so I’ll double the recipe next time. They were lovely – and I shared it with a work colleague who loved the hint of coconut!)

Baba Ganoush


2 eggplants
1/4 cup fresh lemon juice
1/4 cup tahini
2 cloves garlic
freshly ground black pepper
2 tablespoons olive oil (I didn’t use the oil)

Preheat oven to 400° F. Lightly grease a baking sheet.

Place eggplant on baking pan. Poke holes in the skin with a fork. Roast it for 30-40 minutes, turning occasionally, until soft. Remove from oven and place into a large bowl of cold water. Remove from water, and peel skin off. Cube the eggplant and let drain for a few minutes.

Place eggplant, lemon juice, tahini and garlic in a food processor and purée. Season with salt and pepper to taste. Add olive oil (if you want). Refrigerate for 3 hours before serving.

Homemade Coconut Flatbread


1/2 cup coconut flour

1/2 cup tapioca flour

2 eggs

1 tbsp coconut oil

1/4 cup unsweetened apple sauce

1 tsp Baking powder

Dash of Himalayan sea salt


Preheat oven to 350

In a bowl combine cocunut flour, tapioca, baking powder, and dash of sea salt

Add in eggs, apple sauce, and coconut oil – mix to combine

Roll into balls and flatten on a baking tray (I put them on baking paper in the tray)

Bake for 15 minutes

Let cool slightly and serve

Store in the refrigerator

Greek Salad
Greek Salad

I didn’t put cucumber’s in as I don’t like them. This is a very basic salad that we both like, with Romaine lettuce, celery, Roma tomatoes, Greek marinated olives and feta cheese. I have lemon juice squeezed on my salad – but Robert prefers Honey Mustard dressing. We had it with a frittata I made with onions, zucchinis and pepperoni on top! I forgot to take a photo of that!

Here are a couple of the recipes for next week:

Cold-Fighting Couscous and Chicken Soup
Baked Parmesan Eggplant
Baked Parmesan Eggplant

Here’s a great Infograph about busting belly fat:


Here’s lazy Thor – annoyed that I woke him up for a photo!


Here’s my menu for the week:

Menu 102415

Until then, stay happy and healthy!

Tweaks and Modifications


Well, I received good news on both fronts when I saw the doctor on Monday. I’ve lost nine pounds and my sugar count has reduced. Both could’ve been better – but my doctor was pleased and said that she was proud of me! I hadn’t taken the pills she prescribed – Metformin – but at least my sugar levels dropped, even if only slightly. Three months ago I was at 8.7 – now I’m 8.4 – so she wants me to take the Metformin.

She advised that she doesn’t need to see me until the six month mark – which will make it around early March 2016. I picked up the pills – and was horrified when the first day had me bolting to the bathroom. Luckily it subsided and now I’m back to normal. She wants my sugar to be at least 7 by the time I go back, so it’s time to be a bit more serious about the carb and sugar intake.

I told her how ice cream was the biggest demon in my regime – as the cravings were intense. What’s funny is that I’ve noticed that my ice cream fetish has scaled back dramatically since I’ve started having fruit smoothies for breakfast! After discussing my food intake with her, we realized that I was eating too much fruit per day. After my fruit smoothie in the morning – which includes approx 4-6 strawberries, a small handful each of blueberries and blackberries, a banana, a tablespoon of raw, unfiltered honey, a tub of carbmaster vanilla yogurt (less sugars than Greek non-fat), a splash of Coconut milk and two tablespoons of flax seed meal – I was eating nearly a cup of raw pineapple as well – in the afternoons.

That equaled nearly two cups of fruit per day – which is twice what I should’ve been having. So now I’m only having one serve of fruit per day – and feel fine for it – so hopefully that will help towards lowering the sugar even more. (I would like to continue this before starting the Metformin – but this time I’ll do what I’m told!) I’m sticking to either two slices of wholewheat bread or 6 – 8 crackers per day, with potatoes once a week and rice once a month. I might sneak in noodles here and there – maybe once every two weeks.

My thyroid test came back normal – so I’ll continue taking my 100mg per day of Levothyroxine – but my cholesterol was slightly bad. Apparently my good levels are a little low and my bad levels are a little high. Ironically – the suggestion was to cut out butter and things like coconut oil – which is okay as I mostly use olive oil in my cooking anyway. I just discovered – however – that the other oils (seeds and nuts) are very bad! I was looking into grape seed oil and discovered this:

“…Grape seed oil has a high smoke point. For this reason, it is advertised as a good choice for high heat cooking like frying. This is based on a huge misunderstanding… the smoke point of an oil is NOT the determinant of whether it should be used for cooking or not. The number of double bonds in the fatty acid molecules is much more important. Polyunsaturated fats are called poly (poly=many) because they contain many double bonds.

These double bonds are reactive and tend to react with oxygen when heated, forming harmful compounds and free radicals. Because grape seed oil is so incredibly high in polyunsaturated fats, it really is one of the worst oils you could possibly use for cooking. The healthiest cooking oils are those that contain mostly saturated fats (like butter and coconut oil), because they don’t have double bonds and are therefore less likely to react with oxygen when heated…”


Here’s the link to – which is apparently a “just the scientific facts Ma’am” kind of site:

If you subscribe to their mailing list you get a free ebook called “11 Nutrition mistakes”. I learned about increasing protein, good carbs and bad carbs and so on.

I always like to lean towards the moderation rule – or as the Buddhists say – “The Middle Way”. I told my doctor about how hungry I get between breakfast and lunch, so she told me to have a boiled egg or something with protein that will hold me over. I started doing that – but found that I wasn’t totally satisfied. (Apparently 30% of your daily intake of calories should be protein – such as meat, dairy, fish, eggs, nuts and seeds.)

What I did discover was Roasted Pepita butter and celery. Lordy – I was so full – I couldn’t even eat my lunch, so I’m reducing it to maybe three small pieces – or one stick of celery.


I know that it looks like shit on a stick – but they were scrumptious! I took 2 cups of raw pumpkin seeds, spread them on a baking sheet and roasted them in the oven for ten minutes. Then I let them cool for ten minutes before processing them with a little olive oil, until smooth. I filled the celery with the Pepita butter as I needed them. A great, filling, healthy snack!

One of the recipes I’m going to try is Roasted Sunchoke Soup. (Sunchokes are Jerusalem Artichokes – also known as “Fartichokes” – if you usually have a problem with digesting those sorts of carbs – like apples!)


Here’s a link to the recipe:

I’m also going to try these Paleo Sandwich Rolls:


Here’s the link for the recipe:

(Almonds give me migraines so I’m going to substitute it with Sesame Seed Flour and instead of palm shortening I’ll be using coconut oil.)

Here’s one of my smoothies – this time with half a cup of raw pineapple, a banana, small tub of carbmaster vanilla yogurt, a splash of coconut milk, one tablespoon raw, unfiltered honey and two tablespoons of flax seed meal.


I made two Asian-style dinners – starting with Sweet and Sour Chicken (shallow frying was bad – but I dried them with paper towels before putting in the oven to continue baking with the sauce – also naughty, but better than junk food!)


Sweet and Sour Chicken

Chicken Breading:
3-5 chicken breasts
salt and pepper
1 cup cornstarch (or Arrowroot)
2 eggs, beaten
1/3 cup canola oil

Cut chicken into 1 inch cubes. season with salt and pepper. Dip chicken into cornstarch and coat all the way and then into eggs. Heat oil in large skillet. Cook chicken until browned. Place in baking dish.

1/2 cup coconut sugar
4 tablespoons ketchup
1/2 cup white distilled vinegar
1 tablespoon low sodium soy sauce
1 teaspoon garlic salt

Whisk until smooth. Then pour evenly over chicken. Turn chicken so the sauce gets on both sides and then put in the oven at 350 degrees for 15 minutes. Turn chicken and then cook for 15 more minutes.

This Beef and Broccoli was gorgeous – we had it without rice – just served it with steamed carrots on the side. Robert said it was better than what he’s had in the restaurant!


Beef with Broccoli

1/2 tsp baking soda
1 tsp sugar
1 tbsp cornstarch (or Arrowroot powder)
1 tbsp low-sodium soy sauce
1 tbsp water
2 tbsp oil
1 1/2 lbs flank steak, sliced into thin strips

Mix the baking soda, sugar, cornstarch, soy sauce, water, and oil in a large bowl. Toss the steak with the marinade to coat. Put in the fridge for at least 1 hour, then continue…

1/2 c low-sodium soy sauce
2 tbsp coconut sugar
4 cloves garlic, minced
2 tbsp flour
1 tbsp Apple Cider vinegar
3 tbsp oil
2 heads broccoli, chopped

In a bowl, mix the soy sauce, sugar, garlic, flour and vinegar until smooth. Set aside. In a large wok or skillet, heat 2 tablespoons of the oil over high heat. Add broccoli and saute 3 minutes, stirring often. Transfer broccoli to a plate.
Reduce heat to medium-high. Add the remaining tablespoon of oil to the pan. Add the marinated meat and half of the sauce mixture and saute for 3-4 minutes, stirring often, until the meat is cooked through. Stir in the broccoli and remaining sauce. Saute 1 more minute, then serve.

Delicious, homemade Cream of Tomato Soup!
Homemade Cream of Chicken Soup - better than canned!
Homemade Cream of Chicken Soup – better than canned!

I continued with the exercise regime of 25 minutes per day on the elliptical (Mon-Fri) – but the ab roller still hurt my back. I tried different things, like a pad on the floor and positioning my hands and body in different ways. Then I tried the Ab wheel roller and found it hurt my shoulders and elbows – leaving my abs alone!


When I researched it – I found a fitness site that said it was one of the top ten worst exercises for abs! It stated what I had suspected – does little if nothing for Abs. The same went for the Ab roller I was using. I am going to start some other exercises – like good, old fashioned lunges and plank lifts. We’ll see how that all goes!

I wish I could find a swimming pool close by that wasn’t so expensive to use (like the one at the YMCA – where I got a nasty dose of pink-eye). I don’t mean to bitch – but in Australia there are public swimming pools everywhere that are cheap to use and you can guarantee a lane to yourself, early in the morning. I asked Robert if I could swim in the river and he said, “Don’t you dare! There’s no telling what’s been dumped in it – chemicals, old cars, bodies!”

Here’s my menu plan for next week:

Menu 101715

Until then, stay happy and healthy!

Projections and Perceptions: Ignoring the Naysayers

Rather dramatic, isn’t it?

This week I’d like to address other people’s attitudes towards those of us who are trying to make a positive change in our lives. My reason for doing so is – even though I’ve stuck with the healthy eating and exercise – I’ve been going through a weird phase where all the naysayers in my past are rising up in my dreams and memories. Emotions can definitely affect how well we do in terms of taking care of ourselves – physically, mentally and even spiritually. Whether they’re related to guilt, depression, fear or anger – how we’re feeling can be either a positive or negative influence when we’re trying to affect change in our lives.

This Monday is the three month mark for me, and I’ve surprised myself with how well I’ve gone – keeping on track (at least 98% of the time!) with exercising regularly and eating well. I have my doctor’s appointment on Monday – where I will learn how much weight I’ve lost and where my sugar levels are. I’m excited and a little apprehensive. On the one hand – I know that I’ve lost weight – even though I know that I have a long way to go, but on the other hand – I’m worried that I’m not doing enough and could do more.

I average a total of about 2.5 – 3 hours per week exercising, but I discovered (at least – on one healthy eating website) that I should be doing at least 4 hours per week. I discover this now – just as I am about to get a check up – after I spent the last few months thinking that I was doing a good job! I was also a little concerned about my diet, even though we have hardly had any junk food and we’ve stuck to a healthy diet, eating whole foods and avoiding processed food. I’ve been careful about carbs, sugar, fat and salt – but feel like I could have done so much better.

I know that it seems preemptive to assume the worst before I’ve even seen the doctor, but I haven’t been too happy of late – in terms of the slow pace. I deliberately planned to do this slowly so that it would become a part of my life rather than a quick diet – and it has worked, in that sense. I know that I will stay on this track – eating healthy foods and exercising – so I don’t know why I have to punish myself with negative thoughts.

To give you an idea of how I’ve been thinking lately – it’s all jumbled up with memories of other people’s opinions of me and my body throughout my life. Without going on like a sob story (can you hear the violins in the background?!) – I’ve been barraging myself with events such as family, ex-boyfriends, friends and strangers passing judgement on me.

For example: one boyfriend (who wasn’t a studly man anyway!) – told me, when I was thirty years old, that I would be “so hot” if I lost some weight. I’ve heard the usual, passive-aggressive statements such as, “You’re so pretty for a big girl”, or “You couldn’t wear that” when I pointed out clothing I liked. Some people (family, mind you) told me straight out that I needed to lose weight – when they themselves were chunky, or shall we say – bulbous or rotund!

I remember one “friend” telling me a long time ago that I would never lose weight, as I was supposed to be a big woman. She was as skinny as a rake – thanks to the drugs she was snorting – but hey – who am I to judge, right? The two most important men in my life – who happen to be my son and my husband – are the only ones who’ve ever been supportive and sincere in their acceptance of me and my appearance. I have a few close female friends who have also been very supportive of me – even though they too are “rubenesque”.

Peter Paul Rubens - The Judgement of Paris, c.1606
Peter Paul Rubens – The Judgement of Paris, c.1606

I’m making myself sound like a grotesque pig – which I know I’m not – but I also accept that I am not a raving beauty. I know that I’m attractive and have often been told so, but getting older and heavier makes it more difficult to believe that you have any redeeming qualities – physically, anyway. I hate getting older. I just turned forty-nine and I loathe the fact that I’m fast approaching fifty. I’m a child of the 60’s – having grown up in the 70’s and coming of age in the 80’s – then solidifying my place in the world during the 90’s, raising a son and developing my writing as well as other talents.

I’ve always loved music – especially heavy metal – and have been to many concerts, including: Metallica, Kyuss, Slayer, Celtic Frost, Machinehead, Marilyn Manson, the Rollins Band (several times – as well as Henry’s spoken word gigs), Danzig and Pantera. I’ve seen Tool twice (my favorite band), Devil Driver and other acts such as Morphine, Michelle Shocked and Russell Crowe’s band – 30 odd foot of grunts.

I say all this to illustrate that I used to be cool! Now I’m old and fat. Ha ha! I made myself laugh. Well, at least I’m losing weight and on my way – but the last two weeks have wreaked havoc on my self-esteem – such as it is. What I hate about getting older is not so much due to vanity – it’s because I keep thinking of all I still want to do and feel that time is zooming by. Before I know it, I’ll be on my death bed – moaning about everything I didn’t get to do.

It’s also about feeling “irrelevant” or “invalid”. I know that older people have so much to offer – as they have been through a lot and are wiser (for the most part!) I also know that I should count my blessings as there are a lot of people far less fortunate than me. But I’m not talking about them. The funny thing is, I don’t exactly want to be young again. Younger people shit me – especially today’s generation – with their selfies and overblown sense of entitlement and ego. Surely I wasn’t like that?! Nah – too stoned and busy contemplating my navel!

One thing I have to stop doing is treating every healthy lifestyle or “medical expert” website as gospel. I have to sort through the chaff and take what sounds reasonable and use what feels right for me. I also have to remember that I am a work in progress. It’s only been three months and I have given myself the deadline of a year. That means that I have until July next year to hit my goal. I’ve decided that I will aim for at least size 14. Still not sure what my goal weight is, but I’ll figure it out.

To finish this depressing train of thought, I know now that the only reason people have tried to nag and pick at me during my life – whether I was eating healthy or not – was due to their own issues. They either didn’t want me feeling good about myself – as they preferred me being at their level or lower – or they needed a punching bag. Some people are afraid of others doing well – however they’re doing it – as it casts a light on what they themselves are or are not doing. Mowing down the tall poppies.

So – on with my food for the week:

Tomato and Eggplant Pie
Eggplant and Tomato Pie

I should call this “Vague Pie” – as the recipe was pretty laid back – but it was tasty, although I think I’ll cram zucchini and more herbs and spices into it next time.

Eggplant Tomato Pie


1 eggplant
2 tomatoes
1 onion
2 cloves garlic
1 cup breadcrumbs
1 egg
3 Tbsp butter
1 Tbsp pesto
shredded cheddar cheese
fresh parsley


Peel and cube eggplant, boil until soft. Drain water and mash. To eggplant mash, add diced onion, garlic, breadcrumbs, egg, melted butter, pesto, and mix well. Grease a pie pan. Slice one tomato and layer on bottom of pan. Add eggplant mixture. Slice the other tomato and layer on top of eggplant mixture. Add shredded cheddar cheese and sprinkle with fresh parsley. Bake at 350 F for 30 minutes or until golden brown.

Crowded Veggie Soup

I call this “Crowded Veggie Soup” – as I used all the veggies that were languishing in the bottom of my fridge and spud cupboard. I actually call this type of soup “Bottom of the Fridge Soup” – but this time there were a lot more ingredients.

I didn’t even start with sauteeing the onions, garlic, carrot and celery – just threw it all in and cooked it for approx 45 minutes. The veggies included onions, garlic, carrots, celery, zucchini, broccoli, cauliflower, pumpkin, sweet potatoes, potatoes and parsley. I used organic, free range, low sodium chicken stock, three bay leaves, Himalayan pink salt and cracked black pepper. I also added a pinch of dried thyme, a pinch of dried sage and a healthy pinch of ground nutmeg.

When it was done, I whizzed it with my immersion blender (loving it so much!) and stirred in half a cup of cream. It was heavenly. I made so much that we ate on it four times during the week and I still had enough to freeze – at least three bowls worth. I even took some to work for a friend who was feeling poorly. She told me that she could detect every veggie – even though it was whizzed!

Zucchini and Onion Frittata with Fresh Salsa

One thing I started doing (with my immersion blender) was whizzing my breakfast each morning. Usually I eat my breakfast at work but I’m sick of doing that. I whizz and then pour it into a lovely smoothie bottle and drink it on the way to work. (I hate saying whizz cos you’re probably laughing – thinking I’m peeing into my cup – but I’m tired so I’ll keep saying whizz).

My smoothie includes one banana, six strawberries, a small handful each of blackberries and blueberries, a small tub of non-fat Greek yogurt, two tbsp raw, unfiltered honey (wildflower – local), two tablespoons of flaxseed meal and a dash of milk. (Almonds give me migraines so I didn’t use Almond milk.)

Something exciting for my husband and I is a day with our friends on Sunday – playing Dungeons and Dragons! (Yes – we’re dorks.) Actually – this time we’re doing Castles and Crusades! Malinda and I usually do a gourmand’s feast – but we’re doing a healthy feast this time. I’m bringing my Chicken Salad (I’ll share the recipe next week) and Roasted Pumpkin Seed Butter and crudites.

Well, I’ll go now but I just want to share what a wise old man told me once – when I was depressed about how others treated me or made me feel. “Ignore the pigs and fishes. Hold your head high and continue on without them.”

Here’s my menu plan for the week and until next time, stay healthy and happy!

Menu 101015