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!


Digital Best/Worst of Ebola


In some sense, I see digital health when communicated via online or real time television as a version of marketing. Healthcare systems have a message to communicate to the masses in an efficient and understandable way. Additionally, the goal is to inform, which is the goal of marketing. Both marketing and healthcare are regulated, but ultimately have the same goal of getting consumers to act. Healthcare the goal is action related to person or public health outcomes. Marketing the focus being consumption of a product or service. So it is through the lense of marketing aka mass communication, that I looked at the best and worse of the Ebola crisis from a digital perspective.

Best Part

NIH and CDC both have been very active on social media engaging with the public regarding Ebola. This really assists the public in being able to get quality scientific based information about the disease. Additionally, they didn’t delay in discussing on social media what was happening even before the disease was brought to the US. Dr. Friedman from NIH has been very active on Twitter. His Twitter account is @DrFriedenCDC.

mHero is a mobile healthcare technology platform that assists healthcare workers in communicating across West Africa’s fragmented healthcare system. The mHero system can capture critical data and permits for better patient care coordination. The best part is that all this is happening in real time which is critical in the ever changing Ebola pandemic.

Cell phone digital data could stem the tide of Ebola. The digital health information gathered from the cell phones can assist health officials in understanding about the density of the area and the potential number infected. The digital health data captured from cell phones can assist with predicting where a virus outbreak might occur next.  Cell phone digital health data provides an excellent source of information about transportation patterns of populations when used in aggregate. This digital data when applied to historical data can give scientists’ a sense of where people may travel next, therefore permits them to proactively manage site of new Ebola outbreaks.

What’s App the social media app is forging into mhealth terrain via assisting with educating the public about Ebola along with ways to protect themselves. The information is distributed three times a day via the app. The information is presented in both French and English. Most importantly the information is accessible to those with or without a smartphone. One can just listen to the small downloadable digital data packets. The convergence of social media, digital, and public health being used to connect the community with timely life changing information is exciting. Kudo’s to Whats App!

Worst Part

American arrogance related to the US health system compared to other countries’ healthcare. America is a great place however we are human, so there are some short comings as can be expected with all healthcare systems. The US healthcare system market itself as providing world class healthcare superior to other countries. This is sadly another time that reveals not just the short comings in African countries healthcare system but ours as well. Many scientists have made comments about the nature of fragmentation and subpar system in Africa. However, we have had a few snafus in our management of patients and healthcare workers that treated the patient in Dallas that died.

I am a news junkie, but sadly, the news is one entity along with politicians contributing to most misinformation and bad approaches to managing the Ebola pandemic. The US news cycle is 24 hours/7 days a week, so there has been a great deal of stroking of the fears of the public regarding Ebola. The entire news media is the blame CNN, FoxNews, MSNBC, etc. Politicians used the 24/7 news cycle to scare and inflame fears of the public via various tweets seen below. The flu and the growing obesity epidemic cause greater harm to Americans each year but are not very sexy to discuss.


The last part that has me concerned is the American public’s approach to dealing with this disease. I understand that parents and adults are very concerned, which the American public should be, since Eboloa is a very serious disease. However, we have to be reasonable about how we treat others and potential patients. A woman from Africa in the Philadelphia Metro area was treated horribly because a health professional thought she might be an Ebola patient because of her ethnicity. We have to improve our health literacy and cultural sensitivity as a country.

Honorable mention to Facebook and Google, they are both focusing on assisting in providing the much needed funds to West African countries for Ebola. If you have the financial resources available, please contribute to either Facebook’s or Google’s initiative to support West Africa.

Facebook https://www.facebook.com/fightebola

Google https://onetoday.google.com/fightebola

What good or bad have you seen come out of the Ebola epidemic from a digital perspective?


Thank You, Readers!




It just recently occurred to me (via WordPress) that this blog is 2 years old. If you know me in my non-digital  life, I don’t celebrate much in life. I am usually pushing to the next goal. The only reason this celebration is happening is because it is for YOU. Thank YOU for taking the time to join my journey. It is incredible to think this started from a recommendation of a friend.

PS I want to apologize because previously there has not consistently been a comment section. My apologies, this blog’s goal is to be helpful and supportive along with encouraging your feedback. Please provide your feedback and questions below.  In a few days, I will be submitting a poll to better understand, how to support and assist you.  When posts are created moving forward a comment section will be added consistently.

Thanks again for taking the journey with me over the last 2 years!