10 Weight Loss Diet Tips – Infographic


Here are some really good reminders about eating sensibly, that you may already know.

Health Secrets of a SuperAger

None of these are shocking new information, but I think they combine well and maybe remind us of something we aren’t doing right now, or as often as is healthy.

I like the 80/20 rule a lot. Eat natural, unprocessed foods 80 percent of the time and your favorite processed treats 20 percent.



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Here is a decadent sounding recipe from Celia that I cannot wait to try. I will substitute stevia for the sugar though. Quinoa and fish are already a winning combo in my book. Mix in some crab meat and dill, and I can almost taste it. Maybe a light sprinkling of roasted almond slivers, …Oh yeah, gotta try this one!


Note:  The web site says this entrée tastes like lobster, and I agree.

–cod (size of 3 decks of cards; one-half pound)

–crabmeat (1 can)

–onion (one-half, medium)


–parsley (fresh if possible)

–Parmesan cheese

–sugar (2 tablespoons)

–lemon juice

–buttery crackers (about 6, Ritz or Breton)

–garlic powder

–salt and pepper

–olive oil

–Promise Activ margarine (2 tablespoons, heart-healthy)


1 – Slice the one-half onion, and place in a covered baking dish.  Add a little water, and season with salt, pepper, and olive oil.  Microwave on high for 3 minutes.  Set aside.  Place 2 tablespoons of sugar in a half cup of water, and microwave for 30 seconds.  Set aside.  Place 2 tablespoons of margarine in a bowl, and heat for 20 seconds.  Set aside.

2 – Place two-thirds cup of quinoa in a covered baking dish.  Add 1 and one-third cup of water.  Season with salt and…

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Good Sitting Posture For Health Benefit


Sitting affects all of us and the negative impact is worsening due in part to electronics. Whether it is at work, home or in the car, we spend a lot of time sitting. Having been a professional truck driver for many years, I am very aware of the time spent sitting.
This video offers some very good alternatives and suggestions to help get you through your seated day. In fitness, Bob



Struggling with what to throw together for a quick dinner? This microwave recipe from Celia will make a definite hit.
If you think that you have to spend countless hours in the kitchen prepping and cooking, Celia has numerous ideas for microwave cooking.


–4 chicken tenderloins or breast strips

–rosemary (fresh if possible)

–blueberries (1 cup)

–onion (one-half, medium)

–maple syrup (one-fourth cup)

–salt and pepper

–olive oil

–green peas (frozen, packaged)



1 – Slice the onion and place in a covered baking dish.  Add the blueberries and maple syrup, with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.  Then nestle the chicken amid the blueberry sauce.  Season with salt, pepper, rosemary, and olive oil.  Set aside.

2 – Place the peas in a covered baking dish with 1 inch of water.  Season with salt, pepper, tarragon, and olive oil.  Microwave on high for 5 and one-half minutes.

3 – Microwave the chicken for 6 minutes (more because of the bulk of the blueberry sauce).

4 – Serve the dinner hot.

–chicken adapted from Driscoll’s web site (berry producer); peas original.

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Here is another simple microwave dish from Celia Hayes that is loaded with flavor. I recommend a sugar free fruit mix or you could substitute a fresh fruit mix of your choice. I enjoy serving my fish with a side of legumes for the extra protein. Quinoa would make a nice side dish as well. Substitutions are an excellent expression of creativity.


–cod (size of 3 decks of cards, one-half pound)

–tropical fruit (canned)

–pine nuts (one-half small package)

–salt and pepper

–olive oil

–black-eyed peas (canned)

–cayenne pepper


1 – Place the cod in a covered baking dish.  Season with salt and pepper.  Separate the papaya and passion fruit from the pineapple in the tropical fruit can.  Place the papaya and passion fruit, with a little liquid, in a food processor and pulse until pureed.  Pour over the cod.  Sprinkle the cod with pine nuts.  Season with olive oil.  Set aside.

2 – Drain the black-eyed peas in a colander.  Place in a covered baking dish.  Season with pepper, cayenne pepper, and olive oil.  Microwave for 3 minutes.

3 – Microwave the cod for 6 minutes on high.  Cod is done when it begins to break apart.

4 – Serve the dinner hot.

–recipes original.

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Sweet and Spicy – Puffed rice Bites


This is an excellent substitute for store bought granola bars that usually have refined sugars and extra sodium. Chitra has many such healthy recipes, and thanks to her for this one.

Chitra's Healthy Kitchen

Puffed rice7


These bites are perfect for something healthy to grab while on the go — whether it be at work, school, or the great outdoors.

I’m always looking for portable snacks and treats to help keep us going a little longer, whether at school, work, travel, or play. Here’s a light, sweet, gluten-free snack that’s easy to pack. If you like breakfast bars that are made of light, puffed rice and other gluten-free grains, this recipe is for you.

Almonds, pistachio (can be easily substituted with peanuts or cashews or any nuts and seeds of choice), raw pumpkin seeds, puffed brown rice, sunflower seeds, chai seeds.

Yields – 14 to 16
Preparation time- 10 minutes
Cooking time- 5 minutes

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What Happens When a Smoker Quits? – Infographic


This is a good one for health. Many who exercise believe they can still smoke since they exercise. That’s like spending all of your money because you still have a job.
I know firsthand the struggles of addiction. Whether it is alcohol, cigarettes, or food, when you stop, the body accepts the positive change and begins a regeneration process. If you still hold on to the belief that ‘one won’t kill me’, rethink that. For some, the risk of having one of something can be too much of a temptation. If you are still in the process of cutting back, congratulations! Continue your positive change.

Health Secrets of a SuperAger

I ran across this infographic on the web and wanted to share it with you. I have written so much about the evils of smoking that I just loved this positive view of how the body reacts when it is freed from the impact of smoking.



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Glowing Green Hummus with Artichoke and Spinach


Hummus is a very healthy dish. it is such a healthier alternative to chip dip too. The spinach in this gives it a vibrant green color, just in time for St. Patty’s day.
Thanks Larice!

Feed Your Beauty

green hummus bestThings are about to get real. Real green, that is. I thought it might be fun to feature some of my greenest creations over the next week, in honor of St. Patrick’s Day.  Starting with this gorgeous, bright-hued hummus.

green hummus nice

There’s just something about this dip that makes me feel like spring.  It doesn’t hurt that it’s been sunny with temps inching towards 50 degrees Farenheit the last few days (and possibly 60 by Friday. Woohoo!). Around Michigan, 50 degree temps in early spring translates to people driving around with their windows down and (some crazy) folks donning their shorts and capris. I’m just excited to wear a lighter jacket. Anyway, about this hummus.

green hummus and crackers

I’d been wanting to add greens to my hummus for quite some time.  Not only does it add an extra punch of nutrients, but it also just looks so fresh and fun! I love making my own hummus. It’s really easy to…

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Spiced Coconut Kale with Avocado


A great way to reap the benefits of kale is in this tasty salad. Kale is a green ‘Superfood’ by any health standard.
Touted as the “New beef, Queen of the green, and a Nutritional power house”, kale takes center stage in this recipe.

kale avocado salad4

The key to making a proper kale salad taste good is to not cook the kale!  You just need to give it some love and soften it with an acidic ingredient or dressing. In my view this side is perfect for any main dish! Eating this dish regularly alongside your main meals also brings a nutrition boost to any meal. Kale is one of the healthiest leaves on the planet and can really help to reduce your LDL cholesterol levels. It has also been explored extensively for its potential cancer preventing abilities. It is believed to reduce the risk of developing at least five different cancers (bladder, colon, breast, ovary and prostate). With over 45 different flavonoids contained within, with both antioxidant and anti-inflammatory properties, kale is an absolute winner for your the health of your body.

The addition of avocado and almonds to this recipe also ensures you are…

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Vitamin D Benefits Common Mental Illnesses By Regulating Serotonin


Researchers think that the correct intake of both omega 3 fatty acids and vitamin D benefit many brain disorders.

Our Better Health

Study reveals how vitamin D benefits mental disorders, as do omega-3 fatty acids.

Serotonin regulation could explain why vitamin D benefits many brain disorders, as do marine omega-3 fatty acids, a new study finds.

Depression, autism, attention deficit hyperactivity disorder (ADHD), bipolar disorder and even schizophrenia have all been linked to low levels of vitamin D and omega-3.

Low levels of serotonin have been found to impair memory, planning, social behaviour and increase impulsiveness and aggression.

Supplementation with these essential nutrients has shown promise in improving some of these conditions.

Until now, though, scientists have been unsure of the mechanism of how omega-3 and vitamin D benefits such a wide range of conditions.

 vitamin D

Vitamin D benefits

The new study, published in the FASEB Journal, finds that the link could be how they interact with serotonin, a vital neurotransmitter (Patrick & Ames, 2015).

Dr Rhonda P. Patrick, the study’s first…

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