Weekly Meal Prep from Buzzfeed


Servings: 1

1 burrito size tortilla
2 tablespoons mustard
1½ slices cheese of your choice
3 slices turkey

# Spread the mustard on the tortilla, and lay down the cheese and turkey.
# Tightly roll up the tortilla, and cut into slices.
# Serve with a clementine and sliced bell pepper.
# Enjoy!

Servings: 1

1 burrito size tortilla
3 tablespoons shredded mozzarella
3 tablespoons chopped ham
3 tablespoons marinara sauce

# Cut the tortilla into smaller circles.
# Pack with cheese, ham, cheese, and a hard-boiled egg separately.
# Enjoy!

Servings: 2

½ pound bow tie pasta, cooked
½ cup diced turkey
½ cup diced ham
½ cup diced bell pepper
2 tablespoons Italian dressing

# Mix all ingredients in a bowl.
# Pack with strawberries and blueberries.
# Enjoy!

Servings: 2

½ pound bow tie pasta, cooked
2-3 tablespoons pesto
½ cup fresh mozzarella, chopped
½ cup cherry tomatoes, halved

# Mix all ingredients in a bowl.
# Serve with a hard-boiled egg and sliced bell pepper.
# Enjoy!

Servings: 1

2 burrito size tortillas
2-3 tablespoons nut or sunflower butter
2-3 tablespoons jelly

# Spread nut or sunflower butter and jelly on a tortilla. Top with the second tortilla, and cut into triangles.
# Serve with a hard-boiled egg, blueberries, and strawberries.
# Enjoy!



Taking Life for Granted

It’s so easy to take the little things in life for granted when you’re living with health benefits, money in the bank, a great job and smoothly sailing through life. However, when tough times come, and they do for each of us, we become a little more humbled and grateful about small things.

It’s been over a year since I’ve had a full time job with benefits and enough money to pay my bills over the minimum amount. My high credit score survived over the year and for that, I’m grateful. I’ve educated myself over the year with working out, eating well and losing over 25 pounds. I’ve met some really great people and have more friends through this lean time in my life.


Sometimes we need these lean times to make us aware of what’s really important to us and what our true purpose is all about. I’ve learned it’s about helping people be healthier through strengthening muscles, increasing balance and improving flexibility. It’s not just about losing inches and weight, it’s about taking care of our body and mind. This past week, I started a new job and am entering a new chapter in my life. My job is Wellness Director in a retirement community helping people increase their balance, flexibility and strength through exercise classes, lectures about healthy living, and competition through games.

No longer taking things for granted in my life. My purpose is revealed in the work I do and accomplish as a wellness professional. May you find your peace and purpose in life and in all that you do. Be kind to yourself and find the things you are most grateful for in life. Peace.


I’m Not Ready to Wear A House Coat

In life, we go through seasons as we age. We play in the sandbox when we’re little then we transition into playing in sports or other activities. It seems as though when we grow older, we have this belief that it’s time to slow down and stop learning and increasing in our personal development. We’re putting that ole house coat on because it’s comfortable.

House Coat.jpg

A story in the Bible is told about the talents many people were given by their master. Each one was given at least one talent and was told by their master that he would come back later. When he came back to them, a couple of them used their talents and they were given more. One kept his talent and buried it and never used it. This one was not rewarded as the others were who used their talents.

While we are living this life, we need to continue to use our talents and develop our other talents we’ve been given. Instead, many of us put our sweats on or house coats on and resort to existing in life. I’m not ready to put my house coat on. God has given much to me and I’m not even close to ending my exploration of life and evolving.

It’s not my plan to come to the end of my life and say, I had some pretty nice house coats and I wore them well. Not a chance. My desire is to say, “God, you gave me strength and the wherewithal to accomplish so much and I wanted to give my life back to you. Thank you for allowing me to keep learning and growing. My life is fulfilled because so many times I heard my clients say to me, “you have helped me so much”.

There is nothing like loving what you do and if you can pursue that talent deeper and learn more about it, the more fulfilled you will become. Go deep and put some out door clothes on and live your life out.

Love, Debbie


Spices for Health

Spices for Health

Spices for Health

Keep your heart strong and get lean and healthy with spices! Here are a few spices to add to your diet to get and stay healthy! Use spices in and on everything: salads, chicken, fish, veggies, dips, omelets… and more!

Cinnamon.  Cinnamon may be particularly healthy for people who carry lots of extra weight. Cinnamon reportedly helps minimize some of the negative health impacts that “obesity” has on the body. People who are obese (body mass index of 30% fat or higher) tend to have higher levels of inflammation in their bodies, and their bodies tend to experience more oxidative stress than the slimmer person.

  • A recent study showed that certain cinnamon compounds including a cinnamon extract called cinnulin seem to help obese people in the fight against all three: (1) fat, (2) inflammation, and (3) oxidative stress.
  • In the study, obese people with prediabetes took cinnulin twice a day. At the end of the 12-week study, participants’ bodies indicate that was effective in decreasing all three.

Cloves, Allspice and Cinnamon: These spices may inhibit/work against the damage caused by elevated sugar, and the formation of bad high-blood-sugar compounds.

Sage, Marjoram, Tarragon and Rosemary: These spices seemed to have an effect to fight diabetes-linked problems of blood, heart, nerve, eye and kidneys.

Ginger: When people with stiff, sore, osteoarthritic knees took a ginger extract for 6 weeks, they felt significantly better than their placebo-dosed pals who got fake ginger. Used in Eastern medicine to treat musculoskeletal problems, ginger contains a complex mix of compounds that researchers suspect helps thwart inflammation in several ways.  Ginger can also be calming to the stomach helping with nausea. 

Turmeric: Turmeric is the principal component is curcumin — which has been shown to help prevent arterial plaques from gaining a foothold in blood vessels.

  • Turmeric seems to help against artery-clogging in three ways: (1) It lowers blood cholesterol, and (2) it regulates blood-platelet production — for thinner, less clot-prone blood — and may (3) curb inflammation-induced damage to the lining of your arteries. Atherosclerosis disease ups the risk of stroke and heart attack.
  • Curb the development of those diseases with turmeric of: (1) Alzheimer’s disease, (2) certain types of cancer, and (3) arthritis – just to name a few more benefits according to research.

Garlic: Garlic has a variety of health benefits.  Read “Health Benefits of Garlic” for more.

Info, Tips and Warnings:

  • On top of avoiding microwaving of spices: Do not scorch, blacken, or crispen (overheat) them. Lightly baking, simmering, broiling and pan broiling is fine. Lightly cooking spices such as garlic and onion, peppers in oil is great. Do not over-fry your spices.
  • Spices are not right for everyone. Bland foods may be necessary for stomach and intestinal illnesses because of the need to soothe and calm.

Benefits of Cucumbers – Who Knew?


Cucumbers are the fourth most cultivated vegetable in the world and known to be one of the best foods for your body’s overall health, often referred to as a superfood. Cucumbers are often sprayed with pesticides so it is important to buy organic or even better, grow them yourself.

Here are 10 Benefits of cucumbers:

1.Quick pick me-up – Cucumbers are a good source of B vitamins. Put down your sodas and coffee and eat a cucumber slice.

2. Rehydrates body and replenishes daily vitamins – Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day. Don’t forget to leave the skin on because the skin contains a good amount of vitamin C, about 10 percent of the daily-recommended allowance.

3. Skin and hair care – If you don’t like to eat the skin, it can be used for skin irritations and sunburns as aloe would be used. Place a slice over puffy eyes and its anti-inflammatory properties help reduce puffiness. The silicon and sulfur in cucumbers help to stimulate hair growth.

4. Fight cancers – Cucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer.

5. Home care – Eliminates a foggy mirror. Before taking a shower, rub a cucumber slice along a mirror and it will eliminate the mirror fogging up. Instead of WD40, take a cucumber slice and rub it along a squeaky hinge and your door will stop squeaking.

6. Relieves bad breath – Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds, the phytochemcials will kill the bacteria in your mouth responsible for causing bad breath.

7. Hangover cure – To avoid a morning hangover or headache; eat a few cucumber slices before going to bed. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish many essential nutrients, reducing the intensity of both hangover and headache.

8. Aids in weight loss and digestion – Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss. The high water content and dietary fiber in cucumbers are very effective in ridding the body of toxins from the digestive system, aiding digestion. Daily consumption of cucumbers can be regarded as a remedy for chronic constipation.

9. Cures diabetes, reduces cholesterol and controls blood pressure – Cucumber juice contains a hormone which is needed by the cells of the pancreas for producing insulin which has been found to be beneficial to diabetic patients. Researchers found that a compound called sterols in cucumbers may help reduce cholesterol levels. Cucumbers contain a lot of potassium, magnesium and fiber. These work effectively for regulating blood pressure. This makes cucumbers good for treating both low blood pressure and high blood pressure.

10. Promotes joint health, relieves gout and arthritis pain -Cucumber is an excellent source of silica, which is known to help promotes joint health by strengthening the connective tissues. They are also rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium. When mixed with carrot juice, they can relieve gout and arthritis pain by lowering the uric acid levels

Sources for this article: