Healthy You

Mind mapping

Mind mapping?? Can I really reprogram my fears? Last night I was reintroduced to a technique called “mind mapping”.

A week after Ron passed away, Gary Young came to New Jersey and showed everyone a new technique called mind mapping. There had been a natural disaster in the area. His technique would help the people there dealing with trauma. Well I had a trauma of my own to deal with. Anyone out there that is a widow will understand how much of the first year you really do not remember. That’s why they tell you not to make any decisions that first year. I can totally understand why now.

Circumstances fell into place, and I found myself at Gary’s mind mapping class. I have to say it really helped me a lot. Being in a room full of like-minded people. The smell of the essential oils. The love that is my people there. My good friend Jan brought me a blanket that I could cover my head with because she was suspicious of emotional releases. They did come, I use the blanket. As always it’s better out than in. This new mind mapping was a totally different experence. I was talked through it via webinar(I chose to listen on the phone),and it all came back to me. The technique, what I needed to do and that it really was going to help me again. I can remember Gary saying that the more you do this the better it will be. I think he used the reference like peeling an onion, one layer at a time. For me it was time for the next layer.

So there I was last night in the privacy of my own home. My blank pieces of paper, colored pencils, regular pencils, the little sharpener for the pencils, and my essential oils. The premise of this experience is that if you name your fears in circles on the paper and use the colored pencils in a counterclockwise coloring pattern. You can move some of these fears out of your body. It’s amazing, they don’t disappear completely. But you certainly can lessen their intensity.

I’m sure that everyone has fears. Do I have enough money? Am I making the right decisions? Should I stay in this job? Is this really the life I want? What is my life now that I’m a widow? Questions and fears can haunt your mind, this is a beautiful and empowering way to lessen their hold on you. Here is a picture of my fear map.


Cedarwood is the oil we used to clear these fears out of your body. You deeply inhale the oil, place it on your temples, forehead, back of your neck, inhale deeply again. While you are smelling this oil you do the counterclockwise coloring. The next step is empowering yourself, with I am statements. I am strong,I am abundant, I am healthy, I am peaceful, I make great decisions…….. This list could go on and on and. When you have the circles filled in with all your “I am” statements use Frankincense oil the same as above. This time when you’re coloring, you use a clockwise circle. I think you’ll notice my “I AM” circles are much prettier. They look happy to me.

i am

I very much enjoyed the mind mapping, And this is just a very small portion of what was covered in the class. Thank you so much Catherine and Lisa for doing it.

Is Chocolate a healthy food group?

What fun it would be if this was the latest breaking news. I am very much an advocate for raw chocolate, cacao, anything really with that heavenly flavor. If only they hadn’t added all that sugar to it, chemicals, high fructose corn syrup, and who knows what else in the manufacturing of a candy bar.

Lately, it seems everything is about coconut oil.

*It’s a healthy fat

*added to foods and drinks daily for energy

*Rub it on your skin

*oil pulling (improves gum health)

*use it for cooking (great oil for high temperatures)

*an eye makeup remover

*may prevent stretch marks during pregnancy

*increase on tolerance and avoid burning (SPF4)

*a delicious massage oil

*it may help improve cholesterol ratios

*to season cast-iron skillet’s

*when taken regularly it may boost hormone production

This list could go on and on for pages, but that’s not what this blog is about.

Peanut Butter, Chocolate, Coconut Oil Fudge!!!

1 cup virgin coconut oil, melted

1 cup high quality raw cacao powder (don’t skimp here, quality makes a huge difference in taste.)

1/3 cup raw honey

1 teaspoon vanilla

1 teaspoon almond extract

Dash of sea salt

½ cup organic peanut butter(Smooth or chunky).

Add all ingredients except peanut butter and beat on medium heat with a hand mixer at least 10 min.. Picture should be very smooth and glossy. Add peanut butter and blend until combined.

Pour mixture into a glass baking dish (no grease needed).

Size of the dish will depend on your desired thickness.

Refrigerate to set. Cut into squares and enjoy.

Keep this in the refrigerator, eat daily.

I have used this recipe with many modifications. I have added nuts, and all manner of Young Living Essential Oils. Orange is my favorite.

Thank you to Linda from Salem; it was her original recipe that I started with. Start with mine and make it your own.

Egg Pie will never be the same


Egg Pie will never be the same.

The idea for this egg pie came from a recipe out of Clean Eating magazine.

1 cup chicken broth

2/3 cup quinoa

1 bay leaf

Cook the quinoa according to the package directions; just use chicken broth instead of water and add the bay leaf. Set aside to cool.

Preheat oven 375°

3 eggs

4 egg whites

1/2 cup shredded cheese

1 tablespoon oil -I used coconut

1 onion – size depends on how much you like onion

2 cups of any vegetable you like in eggs-I used asparagus and kale

½ cup milk- almond milk worked great

Salt and pepper

Grease your pie dish- I like to use coconut oil (use a pie dish that is at least an inch and a half deep)


Whisk one egg in a bowl.

Add 1/4 cup of the shredded cheese

Add the cooked quinoa

Stir this all together and put it in the bottom of your pie dish, press the crust up the sides of the pie dish.

Bake for 25 min.~ until crust feels dry


While your crust is baking….

Add 1 tablespoon oil to a skillet and saute the onion and your vegetables of choice (I  used leftover veggies that were already cooked).

In a bowl whisk together remaining eggs and egg whites, ¼ cup of cheese, salt and pepper…… When the sauteed vegetables have cooled little bit, add them. Pour all of this into your “crust”.

I added a little more cheese on the top.


Bake 30 to 40 min. Until a knife inserted in center comes out clean.

Allow to cool and “set” at least 20 min.


Welcome 2017

It’s not about the big resolutions-that huge list of all the promises you make to do or be better. Soon after the list is made, overwhelm sets in and you fall off the wagon. We have all been there. This year for me it’s going to be different. My end of year goal is to be in a healthier place-in all aspects of my life. Spiritually Emotionally Physically Financially I’m going to approach this with gentle shifts. I have been asking and receiving guidance from Spirit- yep, you read it right. Spirit- as in The Holy Spirit, God, Universe, divine intelligence – whatever you want to call it. First message is to focus on adding positive, good, healthy habits- instead of focusing on what you’re going to give up or not have. What healthy items are you adding to your Life?

Pure Protein Complete – Not Hungry Cookies!

    I needed something that I can eat on the go, something that would sustain me for hours. This cookie recipe is the ticket. I recently spent a weekend away at a conference, there was not a whole lot of time to eat. These cookies held me over from my 5am wake up till my 1pm lunch. When you eat these cookies with a good amount of liquid they really fill you up for hours. Next time I make them I will press the cookies thinner and put almond butter in the middle of 2 cookies. ¼ cup cacao nibs 2 cups rolled oats 1 cup shredded unsweetened coconut 1/4 cup ground Chia seeds (I use a coffee grinder for this) 1/4 cup unsweetened dried cranberries 1/4 cup unsweetened dried currants (any dried fruit you like will work) 2 tablespoons maca powder 1 teaspoon ground cinnamon 1/4 teaspoon nutmeg 2 scoops Pure Protein Complete (vanilla)   2 ripe bananas 1/4 cup natural peanut butter 1/4 cup pure maple syrup 1 teaspoon pure vanilla extract   Mix together the first 10 ingredients in a large bowl.   In a separate bowl mix the rest of the ingredients, I use a hand mixer for this. Mix all ingredients until smooth. Pour this mixture over your dry mixture and mix with a spoon to combine.

Row your boat

Row Row Row Your Boat Gently Down the Stream Merrily Merrily Merrily Merrily Life is but a Dream Lately this song has been running itself over and over in my head. I know it is because Wayne Dyer has passed, he was my favorite author. I love the idea, that everything we needed to know about living a stress free life, was given to us in a song, when we were in kindergarten. ROW, ROW, ROW, YOUR BOAT- we’re supposed to be actively engaged, working, experiencing joy, living our own lives (he would’ve said dharma). Pursue your passion, find your meaning. Never mind what other people are doing or saying you should do. When you’re on a boat, there is constant movement. Our lives are a lot like that. Constant movement, constant change. Just keep rowing your boat. GENTLY DOWN THE STREAM- there should be a flow to what you’re doing. Like with the water, you don’t see water trying to crash through rocks, it flows around the rocks. Sometimes the rocks are in the stream to shift your path, when you’re on the right path things are not difficult. Don’t try rowing upstream. You came here for a purpose, live your purpose. I personally love nature, I live in the country, I have a vegetable garden and flower gardens, I like to keep things simple. I am a spirit having a human experience. I enjoy it the most when I float gently down the stream. LIFE IS BUT A DREAM- we come here with nothing, they’re leaving here with nothing. But that doesn’t mean do nothing! Everyone has to earn a living, pay the rent, feed themselves. But if you can relax and ask yourself what’s important to you, in its simplest form and go from there. Life could be a lot less stressful. Wayne Dyer will always be remembered, it’s nice that you can listen to his tapes and hear his voice. When I read his books I hear his voice. Did Wayne Dyer leave an impact on your life? Please share in the comments below.  

Fermented Elixirs?


Kefir a truly wonderful elixir.   Kefir is a fermented beverage, teaming with beneficial probiotics. It also contains a variety of enzymes, organic acids, and B vitamins. Kefir actually means “feel good” in Turkish. If you don’t want to consume dairy, water Kefir is an excellent nondairy probiotic source. When properly cared for and regularly cultured, the grains will produce a wonderful probiotic rich beverage, which continues to grow and reproduce indefinitely.  Drinking Kefir water will contribute to having a healthy immune system. It helps with the digestion of food and micronutrients. Reduces the symptoms of IBS. It has increased my energy and overall feeling of good health. My cravings for sugar have also been reduced. I’m really pleased with how strong my nails seem to be since I started drinking the Kefir.   Taking care of Kiefer Kiefer is grown in a glass jar. Any size, depends on how many seeds you have and how long you want to ferment them. I use a quart mason jar. When your Kefir ferments to your desired taste. (Mine reminds me off old fashion cream soda) Strain out the Kefir grains.                  This needs to be done with plastic not metal. Metal will kill Kefir grains.   grains In a 1 quart jar, I add the seeds, a quarter cup of sugar, and a tablespoon of Mineral Essence. (You can also use honey or molasses with the sugar).   sugar and grains I put in all the ingredients; add water (needs to be spring water, no chlorine, no fluoride) and shake it up. My kefir ferments for about four days. I like using the mason jars because I can just set the metal cap on top of the jar (these canning lids have a lining so no metal touches the kefir). When the kefir ferments it likes to burp,  you want your lid to be loose, the  gas can get out. grains and water   When my Kefir ferments to where I like it, I drain off the seeds,  I place this “water” in a glass jar, and put it in the refrigerator. Some time I will add Ningxia Red or Nitro to the Kiefer water. I have also added lemon juice, that makes a very refreshing drink. nred I started drinking a Dixie cup every morning as soon as I woke up. And now I look forward to more than 12 ounces every morning. I am very thankful to Jan for sharing these beautiful Kefir seeds with me.

Becoming a widow is like surfing.

I never expected to be a surfer at age 50. The beginning is like a tsunami, turbulent and confusion are everywhere. Friends and loved ones are all around you and we have rituals that help us cope in the early days. Most of this is a blur for us Widows, a storm to endure. In the beginning it seems to take all your effort just keep your head above water. The waves of grief just keep coming. There is a fog everywhere, nothing seems clear. Be kind to yourself, the waves will lessen. I am approaching the two-year mark, yes my heart still aches. Losing the love of your life is not something that can be explained. You are not a member of this club until you are. If you are a member, I am sorry, I understand and welcome you. We understand each other, us Widows. The waves of grief are different for us all. The time you take to move through them is truly your own. Be where you are. There is no skipping steps, or going around. This is a storm you have to go through. Know that there will be ebbs and shifts, these are not good or bad, they just are. ~~I believe love is why we are here. Grief is the price for having loved,and I am forever grateful that I had love.  

A Garlic Lover’s Nirvana



Garlic scapes are the flower stalks of hard neck garlic although they do not produce flowers. These scapes will appear a month or so after the first leaves. They’re usually cut off the plant since they only divert the plants strength away from the bulb. If you leave them on they will make the small bulbs that could be planted, for more garlic but it would take years for them to get big. Many gardeners simply toss them in the compost, but garlic scapes are both edible and delicious.

This is the time of year, when most of the stored produce is either starting to grow or has long gone bad. Garlic scapes come in just in time. They are perfect for fresh spring garlic pesto.


After I trim my garlic scapes off the plants. I bring them into the kitchen and give them a good rinse in a sink full of water. I drain the excess water on a towel.



Then I cut the garlic scapes into small enough chunks to fit my food processor. 



I add some cold pressed olive oil, and give it a whirl.



This goes into glass jars. Into the refrigerator and it’s ready for all kinds of delicious recipes.






Garlic Scape Pesto

Ingredients: 1 cup garlic scapes

1/3 cup walnuts ¾ cup olive oil ¼-1/2 cup grated parmigiano ½ teaspoon salt black pepper to taste




Method: Place scapes and walnuts in the bowl of a food processor and whiz until well combined and somewhat smooth. Slowly drizzle in oil and process until integrated. With a rubber spatula, scoop pesto out of bowl and into a mixing bowl. Add Parmigiano to taste; add salt and pepper.

Makes about 6 ounces of pesto.

 Keeps for up to one week in an air-tight container in the refrigerator.

Add to cooked pasta and serve.



Why you should eat garlic.

Garlic has long been touted as a health booster. It has been considered a cure-all in folklore medicine, curing everything from a cold to the plague. The Greeks would even feed garlic to their athletes before they competed in the Olympics.

Research is unlocking the secrets of this odoriferous bulb. Eating garlic boosts our natural supply of hydrogen sulfide which acts as an antioxidant and relaxes the blood vessels; this in turn increases your blood flow; so eating more garlic may protect your heart.

The power to boost hydrogen sulfide production may help explain why a garlic rich diet may protect against certain cancers. There is also growing evidence that garlic works like an antibiotic on certain bacteria is in the body. And it continues to work overtime. The bacteria in the body do not appear to evolve a resistance to the garlic, so there is no breeding of “superbugs”.

To maximize the health benefits of garlic, you should crush it at room temperature and allow it to sit for 15 minutes. This triggers an enzymatic reaction that boosts the healthy compounds in the garlic.

Garlic is a sulfurous compound and in general the stronger the taste the more sulfur it contains. This could mean more potential medicinal value. Organically grown garlic tends towards higher sulfur level. Whether that is fact, it is my opinion that it certainly tastes better.

I hope you enjoyed today’s article. Please comment below, and let me know what you think on my Facebook page

Remember you have a choice.

Be Well.

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