A Quick Arm Workout

I have been thinking about working out my arms, therefore this seemed to be appropriate. This post is actually from Buzzfeed @Buzzfeed. It is my hope this quick exercise is as helpful to you as it has been to me. What workouts would you recommend to others?


Have a great weekend.

Lisa 🙂


A Favorite Workout for a Monday

Hello All,

I have included a favorite workout to do on  Monday at home. Hope that you find it helpful. Popsugar on YouTube has some great workouts. Please check them out.

Have a great day. Happy Monday!


Happy Healthy and Safe 4th of July!

Hello All,

I hope everyone is well. I wanted send out some 4th of July love and healthy food ideas. Also I have included some tasty vegetarian options. Holidays can be tricky when you are struggling vegetarian. Here go some recipe ideas.

When friends get together naturally there will be some drinks. Here is a tasty light drink that you can enjoy. It is watermelon rose sangria. Doesn’t it look tasty?


If you want to keep cool and enjoy a relative healthy treat. I got something for you. It is a red, white, and blue Popsicle where preparation work is done in the freezer.


An important food for any 4th of July cookout is potato salad. Here is a healthy red, white, and blue potato salad that will win over guests.


Most importantly, I want to wish everyone a Happy 4th of July !

Video Blog: Fed up with the Pillsbury Doughboy!!

It seems consumers and food manufacturers such as General Mills are focusing on the consumption of more natural food. I figured that it was a good idea to review  the impact of eating all this artificial food in America.The movie Fed Up gives a good overview and history of the problem. The public and now General Mills knows the solution to the problem of society eating junk food,it is simple just eat real food.  Keep an eye out for my blog post later this week exploring why General Mills is shifting towards making more natural foods.  Do you think General Mills has good intentions?

How to Build a Satisfying Salad


vegetarian marketing
A vegetarian salad.

As someone who craves salads in their sleep, I know that is weird and not everyone has such wonderful interactions with salads. The biggest complaint is that salads are not very filling. The other thing that I notice is that people have either an old or narrow definition of salad.  When I say old, it means that it that horrible iceberg lettuce, carrots, and tomatoes.  Salads are usually put into the box of always having to include lettuce.  Today, I will be shattering all your preconceived notions about salads, while outlining how to make a salad that is filling. Here go the steps to creating a filling salad.

  • No Lettuce

Salads don’t necessarily need to include lettuce. A salad may include whole wheat couscous, quinoa, or even brown rice as base. All of those salad bases would fill you up along with having a slow metabolic burn.

  • Ok, a leafy vegetable

Yes, I know, but you say lettuce based salads don’t fill you up. My suggestion is not to use iceberg lettuce. Kale, Spinach, baby Spinach, and dark green leafy red romaine are very filling lettuce. These lettuces will assist you in filling full.

  • Good Veggies

These types of veggies will assist you creating a filling salad such as: avocados, cucumbers, cheese, eggs, tomatoes, broccoli, carrots, and cauliflower.

  • Salad Dressing

This is critical choice when eating a salad. The creamy salad dressings tend to put on the extra pounds, so select carefully. Oil and vinegar with spices are an easy low-calorie salad dressing.  Generally, a salad dressing that is oil based will be fewer calories.

  • Protein

Many people are either omnivores or carnivores, thereby desiring some protein on their salad. One has many options if they are vegetarian seeking protein substitute, you can do soy artificial chicken strips, beans, crumpled soy, and tempeh. If you are more of a pescatarian, then a piece of baked fish such as snapper, salmon, or tuna might be your preference.

  • Cheese

I love cheese and adding it to a salad. I find that it makes the salad tastier.

It is my hope that this information makes you rethink salads. They can be filling and tasty. Also my personal favorite is to make a salad with either couscous or quinoa as the base. When I use either of those, the salad really seems to fill me up. Enjoy eating your salad. Happy Fruits and Veggies Month to you!


Friendship in Sickness and in Health



Dear Readers,

I usually don’t share this type of stuff with you; however this has been weighing on my heart for few weeks. This post is really to support any patient suffering with a health related challenge. Actually, I am penning it for a real person who will remain nameless. The reason I try to keep this blog going is to support and encourage those struggling with health problems. Here is letter to friend which is part personal and supportive to all those struggling with a health problem with a focus on cancer.

Dear Friend,

I hope you are well and battling back against the cancer. As I said to you many times in my zealous support and love for you that this disease will not beat you. You will come back stronger better than ever, since you have always taken such excellent care of yourself.  The image that I will always have of you is being big, strong, and healthy. You are and will continue to be a force to be reckoned with. As friends, we have been through many up and downs, so this disease will not come between us. Sadly, I cannot begin to understand everything that you are going through. My solution is to love and support you the best way that I know how, which is a lot of calls, moments of silence wishing you well, and being there for you when you are ready.  The question plaguing me is what I can do to support you and others. My thought is list some resources that may be helpful to people with cancer and those supporting cancer patients. Here goes.

  1. PatientsLikeMe is a resource for patients struggling with a health challenge.
  2. CareZone is a great app for managing the chaos of scheduling related to your condition as well as communicating with loved ones.
  3. The app called Check Yourself is for breast cancer self exams which is important in the detection and prevention for breast cancer.
  4. This site covers an important niche Black Men Health’s. Health disparities are a major challenge, so this site is an important site servicing an underserved population. Great resource, please visit.
  5. Here is a website for those caring for cancer patients. This resource has been around since 1944, it is called Cancercare.
  6. Walgreens and The Komen foundation have come together to support underserved populations that are battling breast cancer.

I just want to say in closing, friend I don’t know what you are going through. All I can say is that I love and care about you. My friendship is forever and a day, so I am here whenever you are ready.

Readers, I hope this information is helpful. Also please provide any information or websites that you found helpful in the comments section. I tried my best but there are probably better or other resources that one should contact.

Thank you for reading.