Friday, July 28, 2017


What is your favorite exercise? What makes you so happy while doing it that you don't realize you are working out?

I have a few, but this week, WATER ZUMBA is the one.

My husband and I got Provo Rec. Passes to swim, walk the track and lift weights.  They had a schedule of classes, and I decided to try this class.

Fun music, water to cool your sweat, you cant see my body and lots of resistance.


Wednesday, July 26, 2017


What is sleep? Why is it important?

Decreased Anxiety
Lower Blood Pressure
Better Metabolism

Do I have your attention yet?

Here is a free Sleep meditation put out by UCLA that can help you relax before going to bed.


Tuesday, July 25, 2017

Gardening in a Pot

Many of you tell me you cant garden because you don't have a yard, you live in an apartment, a condo or high rise.

My first home was an apartment and I built a small box out of wood scraps and put well-drained soil and grew tomatoes.

I have had a garden for the last 30 years.  It is not hard, but you have to remember a few things:


Feed your plants

Know which plants do well in pots, and how deep they need to be

The Best Vegetables for Containers

Potatoes, chard, lettuce, cherry and bush tomatoes, peppers, bush cucumbers, eggplants, summer squash, Asian greens, pole beans. And don't forget herbs!

Planting Depth

Here are the minimum soil depths for good growth. Remember that you  can get by with less depth if you use a self-watering container or make sure you are on top of your watering.
  • 4-5 inches: chives, lettuce, radishes, other salad greens, basil, coriander
  • 6-7 inches: bush beans, garlic, kohlrabi, onions, Asian greens, peas, mint, thyme
  • 8-9 inches: pole beans, carrots, chard, cucumber, eggplant, fennel, leeks, peppers, spinach, parsley, rosemary
  • 10-12 inches: beets, broccoli, okra, potatoes, sweet corn, summer squash, dill, lemongrass
Be creative with your pots.  I use old tins, I have a great old wash bin with two sides that I plant on my front porch, just make sure that you drill holes for drainage!

Monday, July 24, 2017


Check out the commercial my cute Jordan is in. Don't tell her I showed you;). It is the second one down

PIONEER DAY here in UTAH: Menu plan for this fun week!

Happy Pioneer Day Y'all.  Yes, this is a Utah Holiday.  One where we celebrate our heritage, BBQ and watch little kids dress like Pioneers and decorate their bikes.

Here is our menu for this week. We are still concentrating on the wonderful bounties out of the garden and orchard.

This week I have banana peppers, tomatoes, onions, cilantro, fresh green beans, carrots, swiss chard,kale, zucchini and yellow squash spilling out of my garden.  Onions too, and dill, oregano, basil and chives.

My plums are delish, I am buying some peaches and watermelon from the stand down the street. adding some grapes, apples and spinach, yukon gold potatoes and that is the produce for the week.

buy some corn tortillas, whole wheat pasta, hamburger and chicken breasts. Italian sausage and chicken broth. coconut milk or almond milk. (If you don't have frozen fruit in your freezer, buy a few bags. Always have lettuce on hand. Romaine is a good buy and has more nutrients than iceburg.

*TIP:I will take fruit from the week that is very ripe, or that I bought too much and chop and lay on a cookie sheet to flash freeze it: good fruit for this: Grapes, nectarines, bananas, peaches, berries, pears, plums, pineapple.


Breakfast: Smoothie with 1 c spinach, coconut milk and 2 cups frozen fruit. I like to add chia seeds and a few almonds.

Lunch: Big salad with tomatoes, can of tuna, onion, cucumber with vinigrette.

Afternoon snack: frozen grapes.  this is a yummy, fresh treat.

Dinner: Beef Stew: In the morning, add stew meat, 2 c chopped carrots, 2 stalks celery chopped WITH leaves, 6 medium yukon gold potatoes, peeled and cubed and one chopped onion. stir together in crock pot and add one packet of brown gravy ( can beef broth for those of you who are gluten free) 4 smashed garlic cubes. One can of tomato soup and one can of cream of chicken soup. salt and pepper and steak seasoning. A generous squirt or two of Worcestershire.  add one cup of water.  Let it cook on low all day while you are at work, or 4-6 hours on high, until the smell in your home is heavenly and the meat is tender.  serve with:

Corn Muffins:

1 c cornmeal
1 c white whole wheat flour
1 t. salt
2 eggs
1 cup of almond or coconut milk
1/2 c melted butter
1/2 cup honey


  • Preheat oven to 350 degrees. Spray 12 cup muffin tin with vegetable oil spray.
  • In a medium bowl add dry ingredients; corn meal, white whole wheat flour, baking powder and salt and whisk together
  • In a large bowl add wet ingredients; eggs, milk, melted butter, honey and whisk just until wet and combined
  • Add dry ingredients to wet ingredients and mix to combine.
  • Fill muffin cups ¾ of the way full with corn mixture.
  • Bake in oven for 20-25 minutes or until inserted toothpick comes out clean.

You can also cook this in a dutch oven as well as the Beef Stew!


Breakfast: Two hard boiled eggs, 1/2 cup of watermelon

Lunch: leftover Beef stew and a plum

Afternoon snack: 8 almonds

Dinner: grilled chicken, zucchini strips, yellow squash, all tossed with romaine and parmesan cheese in a big grilled salad. Dress with your favorite dressing and add a cup of fresh peaches sprinkled with cinnamon.


Breakfast: Smoothie with banana, spinach, almond, berries and almond milk

Lunch: chop salad: chop cucumber, banana pepper, tomato, carrot small with basil and vinigrette, add two string cheese and an apple

Dinner: brown one pound of hamburger with chili powder, salt pepper, cumin and a bit of red pepper flakes and 1/2 onion chopped in.
put on table with cheese, lettuce, tomatoes, pico, avocado chunks and corn tortillas for an easy and delicious taco bar. I also put our greek plain yogurt because it tastes like sour cream.

serve a slice of watermelon for dessert.


Breakfast: two eggs scrambled with chopped banana pepper, spinach, splash of milk and onion.  Can add cheese.  banana

Lunch: Leftover tacos and a plum

Dinner: LEFTOVER NIGHT: finish up what you have in the fridge

Breakfast: yogurt with one cup fruit, 2 T. oat bran

Lunch: Humus with slices red peppers, carrots, celery and snap peas, apple

Dinner: Grilled mesquite chicken, roasted potato chunks - cube your yukon gold potatoes, chop 1/2 onion and  toss with olive oil and mesquite seasoning and sprinkle with a touch of parmesan cheese. put in a double tinfoil and seal and cook on the grill with your chicken.  I would put on the grill about 15 minutes before the chicken.  Toss a huge tomato, romaine, cucumber and spinach salad and eat outside on your back porch. You deserve it!


Breakfast:We are usually hiking on Saturday morning with our club (come join us!)  but I eat a banana for energy prior.  After, I will have some home made granola and coconut milk.

Lunch: chicken and plum stir fry: chop chicken, splash of soy sauce.1/2 onion and one garlic, smashed, a knob of fresh ginger crated. Salt and pepper, then saute' in olive oil.  add chopped fresh green plums and took just until tender. Serve on a bed of rice with a side of fresh green beans.

Dinner: whole wheat pasta tossed with grilled zucchini, yellow squash, cherry tomatoes and onion, then topped with a simple marinara and melted mozzarella cheese.  
Chop all leftover fruit into a tasty fruit salad and drizzle with a t. honey, squeeze of lemon and chopped mint.


Breakfast: Banana Pancakes with pure maple syrup and berries

Lunch: Hummus and veggie roll-ups in romaine leaves, cup of fresh peaches with a splash of coconut milk

Dinner: Zupa Toscano Soup:


  • 1 lb. Hot Italian sausage, casings removed
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • kosher salt
  • Freshly ground black pepper
  • 6 c. low-sodium chicken broth
  • 4 large yukon gold potatoes, diced
  • 1 bunch  kale, leaves stripped and chopped
  • 3/4 c. heavy cream or Almond or coconut milk
  • 4 slices cooked bacon, chopped
  • 1/4 freshly grated Parmesan, for serving


  1. In a large pot over medium heat, cook sausage, breaking up with the back of a wooden spoon, until browned and no longer pink, 5 to 7 minutes. Transfer to a plate to drain.
  2. Add onion to pot and let cook until soft, 5 minutes, then add garlic and cook until fragrant, 1 minute more. Season with salt and pepper. Add chicken broth and potatoes and cook until potatoes are tender, 23 to 25 minutes.
  3. Stir in kale and let cook until leaves are tender and bright green, 3 minutes, then stir in heavy cream, sausage, and bacon and simmer 5 minutes more.
  4. Season with pepper, garnish with Parm, and serve.

Wednesday, July 5, 2017

Menu Madness July 12-17

With the 4th of July Holiday this week, I have not added a weekly menu. We usually have a few BBQ's we hit, and we eat left-overs from those and salads to fill the bill on the rest of the week.
I will put next week's menu up for you to all prepare.

Things that are abundantly in season that we are going to enjoy:
Fresh corn on the cob
Zucchini from the garden
cherry tomatoes are coming on

Breakfast: Smoothie with spinach, coconut milk, frozen banana and frozen berries with a handful of almonds

Lunch:salad of cherry tomato's, basil, 2 cheese sticks cut into rounds and two small cucumbers chopped with balsamic vinaigrette

Dinner: lemon chicken (boneless chicken tenders, sauteed in 2T butter and 2T olive oil, generously sprinkled with lemon/herb seasoning.  Make a wild rice in the rice cooker and roast some broccoli as well (toss with olive oil and season with the same lemon/herb) roast on 350 until browned and tender.

Breakfast: 2 egg scramble with chopped zucchini, tomato and onion. Sprinkle with a touch of cheese and salt and pepper. Fresh chopped peach and herb tea

Lunch: leftovers from the lemon chicken and broccoli with rice. (make sure you cook enough)

Dinner: Spaghetti with Homemade Meat sauce, romaine and cherry tomato salad, watermelon

 One pound hamburger, one chopped onion, 2 stalks of celery with leaves chopped, fresh basil and oregano, salt and pepper. saute until nice and brown. Add a large can of chopped tomatoes and can of tomato sauce and simmer for 30 minutes to blend flavors.

Breakfast: chopped peach in yogurt with 1/2 cup granola and chia seeds

Lunch: Leftover spaghetti

Dinner: Chef salad with egg, julienne chicken, julienne red pepper,cherry tomatoes, cucumbers,  carrot and black olives over a bed of romaine lettuce.

Breakfast: Oatmeal with almond milk. Add fresh, chopped cherries and almonds

Lunch: Tuna salad roll ups in lettuce. Chop pickle, radish, onion, cilantro and celery and mix with a touch of mayo and salt an pepper, roll in lettuce leafs.  Watermelon

Dinner: Grilled Tilapia with a mango salsa:

Mango Salsa Recipe

1 mango, peeled and diced.
1/2 cup peeled, diced cucumber.
1 tablespoon finely chopped jalapeno.
1/3 cup diced red onion.
1 tablespoon lime juice.
1/3 cup roughly chopped cilantro leaves.
Salt and pepper.

Roasted Asparagus and red peppers (toss with olive oil and roast on the grill in tin foil
Put the Tilapia in another tin foil with 2 T butter, and cajun seasoning. Grill the packets until the fish flakes and the vegies are tender.

Add a fresh fruit salad with the fruit you still have around.

Breakfast: granola and chopped apple, warm in microwave 30 second. add coconut milk and enjoy.

Lunch: Leftover fish and veggies

Dinner: Chicken Tacos: roast and shred chicken that was tossed with olive oil and sprinkled with sweet mesquite. Add you favorite fix in's to the table, enjoy.

Saturday: Banana pancakes:  smash a ripe banana and mix well with 1 T protein powder and 3 eggs, cook like regular pancakes and top with bananas and peaches chopped

Lunch: Tomato and cucumber and mozzarella sandwiches on whole wheat, watermelon and carrot sticks.

Dinner: Left over's from the week all put out on the table.  We call this Fridge Fun:)


Breakfast: German Pancakes and fresh peaches and yogurt parfaits

Lunch: hummus with pita chips and veggies to dip. Smoothie of leftover fruit and spinach mixed with coconut milk or almond milk

Dinner: country boneless ribs in the crockpot, cook all day in 2 cups bbq sauce, 1 cup water and the juice of 1/2 lemon.  Baked potatoes and fresh corn on the cob, watermelon

Monday, July 3, 2017


What does independence mean to you?

For me it means:
Freedom of speech
Laughing, dancing and playing with my family and friends with no pretense.
Listening to inspiring music, whether Rachmaninoff or AC/DC is inspiring me at the moment.
It means letting everyone be their true self
Free to share nature with each other, animals, birds and plants
Freedom means being able to communicate what I feel inside, even if awkward.
Freedom is not wearing a bra when I get home, or shoes, or pants.
Freedom is running and jumping in puddles.
Freedom is laughing hard, breathing soft, crying when I need to.
Sometimes I don't cry when everyone else does...that is ok too.

Freedom is living out loud when I want to, or not answering the door when I need some down time.
Freedom is jammin' on my violin or singing with my friends...for hours...
Freedom is sitting at my parents grave watching the butterflies, which symbolize my parents reaching out to me, or the bunnies in the distance.
Freedom is jumping on my bed with my husband or watching puss videos, are we 50 or 15? Does it matter?
Freedom is the country I live in and the many who fought for it.  I think of my dad, a mere boy fighting in WW2, probably scared, sad, unsure, but brave.
I also think of my ancestors and the old land I come from. I know that I can visit and that is freedom as well.
Freedom is not without heartache for a loved one and family member we lost far too soon today.
Freedom is believing there is a plan in this universe.

Freedom is swimming in a cool stream, hiking with the deer.
Freedom is love
Freedom is my children
Freedom is me

July 3rd (almost 4th) 2017