clean plate club members

Submerged in the OLD list of “10 things you didn’t know about me”  was the statement,

I am not a fan of cauliflowercauliflower

Because I am a smarty pants and know it is ultra good for you, I buy one head a month, steam, smash, freeze then hide in spaghetti sauce, pasta sauce, taco filling etc.  No one is the wiser, I can’t taste it and we get the benefits here and there.

Benefits?  What benefits you ask?

reduces cancer risks, can even kill some cancer stem cells, improves detoxification, balances hormones, has impressive amounts of vitamin C, vitamin K, and beta-carotene, fights inflammation, also has rich supplies of calcium and selenium and cauliflower keeps our immune systems running smoothly  

My new list of 10 things you didn’t know about me, NO LONGER contains the blurb about cauliflower.

Thanks to Sam Turnbull and her blog, you too, can whip up this beauty.

Last night was life-changing.  I ate HALF A CAULIFLOWER!  Honestly, because I was a little bit of a piggie, I may have taken more than half.

Here’s the quick version:  take apart a cauliflower, mix up some oil, nutritional yeast, Roasted-Cauliflower-05garlic and chili powder, mix, bake at 450* until tender and toasty brown.

Serve with an AMAZING Maple Syrup Mustard dipping sauce (she gives you that dip recipe, along with several others.)  Zowie, is it simple…. maple syrup, mustard, lemon juice, garlic power….  blend.  done.

Say grace and then grab some napkins these will “sell” quickly.

Serve hot, warm or cold…dip those little puppies (no, not real puppies) in that amazing dipping sauce and before you know it….

enough chatter!

Here are two snapshots that will tell you everything you NEED to know.


Now, may I gently suggest you make these tonight?  You and your family are worthy of excellent nutrition.   Heck, you don’t even need to explain all the benefits.  Just bake them, serve with dipping sauce and put on a table everyone can reach.

Clean Plate Club members all around!

In this together, friends.

Chat soon.

PS.    Dig deeper and learn oodles more benefits of cauliflower from Dr. Mercola.

strip tease

If you are like us, you’re in a constant state of learning, studying, researching.

Our healthy change list is just over 135.

Today’s gentle healthy suggestion is Tip number 136!

Do you make an effort to stay away from aluminum?  Most of us smarty pants avoid deodorants with aluminum, as it is known to clog your lymph nodes and mainly affect the risk of breast cancer in women.  By now,  we are all aware that aluminum also has its detrimental effects on our brains and how it functions.

Did you know that the razor you used this morning, more than likely has some potentially hazardous ingredients?

Yes indeedy.  That “moisture strip” they have put on the girlie pink razors (cheap or pricey) contain aluminum salt.  Oh, and did I mention the polyethylene glycol which is a carcinogen? There is more, I won’t go on.  You can read for yourself.  I try, honest I do, not to be a busybody and cram information down your throat.  It is just that I sincerely appreciate it when someone shares a great health tip with me.

Sure you can stop shaving  (not happening here).  You could use a straight edge razor and strop like the 1800’s (I can’t see that being a good choice for me).  You can pay extra ( for not having the moisture strip and pay for postage) and order razors online, without the chemicals.

One gentle suggestion is to IGNORE the gender marketing and buy men’s razors. For some reason, they do not have the “girlie” moisture strip on their product.   They are the EXACT SAME PRODUCT only not pink and sometimes have a longer handle.

Or you can take a pair of pliers and remove the strip. (free and pretty easy, I just asked Mr. Right to be the muscle)


If you want to dig a little deeper, here is an article shared by Erin Elizabeth.     .

Here’s to our good health,

In this together, friends.

Chat soon.

smooth Friday

Hello and Happy Friday!

I wanted to share a helpful, easy, “you will thank me by next Thursday” tip.

20180212_135712_resizedWhen you fill up your refrigerators and freezers this weekend, might I gently suggest you make 7 or 8 smoothie packets at the same time?

Super easy.

A beautiful way to bathe yourself in Grace and Wellness.

Bring home your greens and wash.  (Yes, even the greens in the bags.)  I wash with vinegar then rinse with water. Then I dry/spin the whole bunch in a salad spinner.  You could easily use paper towels or a clean cotton towel.   Vinegar is inexpensive and best part ….. it really works.20180212_135312_resized

We froze oodles and oodles of berries last year, so I am still working off of those.  Or you can purchase frozen berries.

Now, get out 7 or more zip freezer bags.  Roll down the tops.  Set up an assembly line of sorts.

(I use these amounts for one smoothie, you can certainly double or so forth the recipe for more.)

20180212_135415-1_resizedAdd one cup of clean, dry spinach or Swiss chard or bok choy or kale or a combination of greens to each zippy bag.  Then I add one cup of a variety of berries.  Sometimes, I toss in half a banana.  Add anything else you want.   The sky is the limit.  Toss in a handful of chopped up peaches or apricots!   (some weeks I do a tropical take on the smoothie….pineapple, mango, strawberry, lime) 20180212_135719-1_resized_1

Actually, next time you are at your specialty health food store and you “treat” yourself to a $6.00 smoothie, jot down the ingredients that you fancy in your favorite option.  Then re-create in your homemade freezer packs.

The idea is to create these helpful, beautiful packets that will help you make a smoothie quick and easy and almost effortless.20180212_135305-1_resized

That way, you can add your liquid, fresh coconut pulp, ground flax seeds, etc. and toss in your bag of frozen goodness.  40 seconds of blending later, you are enjoying a great smoothie.  Little effort to create something wonderful.  Fast and hits the spot.


Perfect to drink on the way to work.   Perfect to drink on the way to take care of your grand for the day.  Perfect to drink while you decide if you want something more for lunch.

Just think of all the good you will be doing to your body?  One cup of berries a day times five days a week times each month.   Woah, Nelly!  That is a bucket full of antioxidants!  

Berries are some of the most powerful (and delicious) disease-fighting foods available. Color pigments in berries that are powerful antioxidants. Blue, purple, and red color have been associated with a lower risk of certain cancers, urinary tract health, memory function, and healthy aging.

20180209_132104-1_resized_3In this together, friends.

(next Thursday, when you take out a frozen zippy bag and make an amazing smoothie, send me an email.  I promise you, you will be so happy that you took the time to make something good for you!)

Here’s to our wellness and good health!



I forgot angels baked cookies

Yesterday, 4 years and 11 months, ago I was diagnosed with cancer.

I was told that I had one year to live if I didn’t do as they told me.   big sigh.

I did not forget the day, nor have I been able to go a day and not know what the tally is.

I have dabbled, sharing my story here and there over the almost five years.

20151206_182052_resizedFor some reason, yesterday, was a tough day. Then I put on a cute & sassy pair of big girl panties, extra jewelry, beautiful lipstick, kick-ass red cowgirl boots, asked Alexa to turn on some music and just like that, the day, as well as my outlook, changed dramatically.

Sometimes I can be a dunderhead and forget to put “it” out there for the universe to handle.

I can sum up the last few years with one sentence.

I chose the road less traveled.

I made the choice to respectfully and quietly decline the offer of chemotherapy and radiation.

(very important side note:  those souls who choose chemotherapy & radiation and live, are amazing.  When 97.3% of the time, it doesn’t work, those folks walking among us are astonishing.  Tip your hat to them for what they have endured.  They are living miracles.)

Having cancer is tricky, harsh, brutal, crappy, awful, LOUD, difficult, lonely and surprisingly, takes away your breath, some of your courage and brave people skills.

Two roads diverged in a wood and I – I took the one less traveled by, and that has made all the difference. Robert Frostroad-less-travelled-lg

The thing about Robert Frost’s quote is that while being true words, he doesn’t mention how dark, scary, lonely, quiet, and not fancy that road is.

On one hand, frightening and unknown, pink ribbons, goodie bags of spirit-lifting lipstick, pink boas, friends rallying around, pins, hats, walk-a-thons, embroidered vests, support groups, a very clear, mapped out route awaits.

The other choice was an equally frightening unknown, however dimly lit path, with Mr. Right and I holding neon yellow high lighter pens for research & studying and gallons of green juice with a couple of folks in your corner.  Sort of a bizarre version of a sad, dull, blush colored lipstick, sad face “before” picture you see in fashion magazine layouts.

I get it.  It is scary.

In the beginning of the journey, I was heartbroken when “friends” jumped ship. Others politely & quietly moved to the other side, no big break-up, just quietly faded out of the picture.   I was crushed when some relatives thought my choices were ridiculous & uninformed and chatted behind my back.   I won’t even go into the mean & hateful things some of my doctors & medical staff said to us. Certainly not worth my breath to repeat.

While trying to re-build my broken immune system (yes, every single person with disease has a broken, damaged immune system) for quite some time I stayed away from groups of germs people.   Extremely limiting gatherings, extracurricular groups, church, outings, movie theaters, planes, etc.  Lonely during the days until Mr. Right came home from work.

Enter social media and technology.  Figuring out a way to make new friends through the world-wide webs.

Holy Toledo, because of this blog, I met a new friend and have what is shaping up to be a forever friendship. I’ve reconnected with friends from elementary school.  I even put on my brave lion mask and wrote to folks in an online counted cross stitch group.

A couple of months ago, while sounding rather juvenile, I excitedly told Mr. Right, I met a new friend.

For some unexplained reason, I jumped in with both feet. I felt brave and saucy.  I can’t explain the bravery.  Maybe an angel was nudging me in that direction?

I forgot.

I forgot how lovely it feels to have someone visit and talk and not feel sorry for you.  I forgot how wonderful it feels to relax and just write for fun.  I forgot how it feels to be curious about another person and ask questions and listen for answers.  I forgot how much fun it is to plot and figure out a surprise gift to give to someone else.  I forgot how satisfying it feels to make something for someone who understands handmade presents.

I also forgot how gobsmacked it feels to get an unexpected box of pure HAPPY in the 20171221_153135-1_resizedmail!  I forgot how flabbergasted I am when someone makes me something.  Believe it or not, it left me speechless (for a moment).  Cookies and treats and stitchy stuff (HUGE shock, no one has ever bought me stitchy stuff) and paper and ribbon and a hilarious card…. oh Lordy, get out the smelling salts.  

I had completely forgotten that when some folks jump ship, it just leaves room for new friends to jump aboard.

angel wingsI am here to tell you that angels walk among us. When you least expect it and need it most.

Fierce angels wearing bad-ass, fancy, insanely large, Victoria’s’ Secret kind of over the top wings.  They bravely wear juicy, saturated intense color lipstick, bake cookies20171222_114143-1_resized and wear glorious shoes we all drool for.

My fierce angel has glorious dark curly hair, wears amazing lipstick and has red pointy toe shoes with glorious big bows on them that I covet. However, in my mind, even to work, she wears fancy aqua colored wings.

In an effort to help me sleep through the night,  I began writing this blog 1,152 posts ago.

This installment will most assuredly help me sleep through tonight.   Lots of good, some bad all removed from my shoulders and put here for safe keeping.

Thanks oodles for listening to me, holding my hand, keeping me company, leaving kind & uplifting comments.  Such sweetness pushes my swing.

Today, I am mighty grateful that angels do indeed bake cookies. Delicious & beautiful cookies.

Here’s hoping that you are happily and surprisingly gobsmacked by a fierce and amazing angel in your corner. One that bakes cookies.   Once you catch your breath and stop feeling light-headed, it is a rather lovely feeling.

In this together, friends,

Chat soon






visions of sugar plums…

sugar plumsVisions of sugar-free, dairy-free, gluten-free plums danced in their heads.  (just kidding)

Right smack in the middle of the hustle and bustle that seems to hover over this month, have you taken time out for you and your person?  In between signing cards, wrapping boxes, baking treats, have you taken a few moments to bathe your master bedroom in grace & goodness?

Have you announced to the universe that your sanctuary is of value and importance?

Does your better half know without a shadow of a doubt that you hold your relationship in the highest of regard and continue to lift it up on a daily basis?

Have you taken 30 minutes to quickly deep clean, de-clutter, dust, vacuum, and gussie up your sanctuary? Are there fresh, ironed (yes, ironed) linens on your bed?  Have you brought in fresh flowers or greens or even a tree?  Have you brought in beautiful candles, a soft, cozy throw for the bed?  Did you place that festive pillow you found in your decoration box, just so,  to add a little something-something to your bed?  Have you sewed new, softer than mink, white pillow covers that look like they are covered in mini snowballs?

Or has it become the catch-all?  Wrapping paper leaning behind the door.  Gifts secretly crammed beneath the bed.  Clean laundry waiting to be folded.  Does your dresser top hold odd change, one stray button, and a broken necklace?  Is the room filled with stress?  Do you close the door to avoid looking in there?

Or the moment you step into your private sanctuary, does it fill you with calm and beauty? Can you feel it? Does it feel like goodness?  When you spy that bed, do just want to burrow in and surround yourself with fluffy coziness?  Just by walking into that room, do you feel fortunate, harmony and peace? 20171215_094358-1_resized

A gentle suggestion?  Take 30 minutes and create a little beauty.  Our world is harsh, tricky and can be brutal.  Some days it feels like more bad news than good.  We all need a place that we can go to breathe and feel the solitude and safety.  No electronics, no ugly noise, no demands.  We all need and crave a place to restore our spirit & soul.

May you make and enjoy a small corner of peace this season.

Sweet dreams.please do not disturb

In this together, friends.

Chat soon.

vinegar & nuts

Vinegar and Nuts.

What am I talking about?

Laundry of course.

In my ongoing quest to have sparkling clean laundry as well as NOT use chemicals…. I have a couple of new tips I want to share.  Of course, I would love to hear your all your ideas, please share your tips and suggestions.  I am always willing to try something new that aims towards good health.

Let’s jump in?

Yes, we all know that dryer sheets contain 9 Toxic chemicals and 3 of those known carcinogens (that means they cause cancer).   However, those little sheets of chemicals do a mighty good job at reducing static and that annoying cling.

Big sigh along with a sad face.

Alas, my friends, I have solutions galore (maybe not galore, but at least 3)!

Here is what I do instead;

One trick I figured out is that I use wool dryer balls.  They do an excellent job 3 seasons outdryer balls of the year.  That leaves us with those cold, static-filled winter months.

20171108_160244-1_resizedNext, I’ve added this little beauty.  Now, don’t get your fancy panties in a tangle, I used a bright-colored piece of fabric so I could find it easily when sorting dry clothes.  However, you can just as easily use safety pins on a single sock or an old washcloth.  The pins act as a lightning rod inside your dryer.  (Gentle note to readers: if by chance you don’t have any or you are saving your “fancy panties” for good and right this minute wearing old, dingy, faded, boring undies ………………for the love of everything wonderful in the world, throw your un-fancy undergarments to the curb (what I really mean is:  in the trash, no one wants to see a bunch of faded, broken elastic, sad-looking undergarments near the curb, no one. )

The next thing I did was order some makeup cloths from Amazon.  YouTube has several20171113_122106-1_resized (1) 20171113_114848-1_resized(thousand) I am sure, quick videos about how to make your own dryer sheets.  Here is what I do:  roll the makeup cloths (so they equally absorb the magic elixir), Add magic elixer….. better known as 1/2 cup white vinegar and 20 drops of essential oils, put cloths in a jar with a lid, make fancy label if you wish.  Done.  Just as you would with the chemical-laden dryer sheets, toss one of these gems into the dryer along with your load of clothing.  (Gentle Note to the reader:  Doesn’t magic elixir sound better than white vinegar and good smelling oils?  Also, when I say to toss one of these “gems” into the dryer…. I am referring to the dryer sheets, not actual gems.  That would be ridiculous. )

Now to the nuts part of this post.

laundry balls 1Again, yes, we all know that laundry detergent has some mighty powerful chemicals (yes, some are carcinogenic, yes, we all know what that means).

No, I do not use detergent.  Sure, I make my own laundry soap, however, 95% of the time I use laundry balls (about 4 years now.)

Enter my ongoing quest to do better. Trying something new to me.

Soap Nuts. 20171114_084640-1_resized

Soap Nuts are a berry shell that naturally contains soap. They grow on the Sapindus Mukorossi (Soap Berry) tree in the Himalayas.

When agitated with water they release soap. ( Yes, safe for septic systems, yes, completely nut allergy safe.  Soap Nuts are actually a berry fruit related to the lychee and are not nuts at all.)

You add 3 or 4 soap nuts to the muslin bag and toss into the washer.  No chemicals, and yet somehow (magically) the laundry gets cleaned.  Yes, yes, I know the soap actually does the work, I just like using the word magical.

In this together, friends.

Here’s to our health & wellness, even in the laundry room. (insert happy face here!)

Chat soon.


fill the fridge

One of the things that we believe in & live by is that food can heal.

No, not everyone in our camp is of the same thinking.  I am living proof that food heals.

dine well

However,  today, one of the things we can all be on board with is this:  People are Hungry. Either lacking amount or nutritional value, folks are in need of good food.

Tell me what you eat, and I will tell you who you are.

~ Jean Anthelme Brillat-Savarin

Yes, you read that correctly.  Think about your slightly grumpy co-worker.  Think about that neighbor child who is downright ornery.  Did you snap at your spouse this morning?  Yep, being hungry might be the reason.  Not just amounts of food but goodness and quality of food.

You see everyone proclaims to be “busy”.  Sure, our calendars are full.  You picked up some fast food last night, because, after working a long week,  you were picking up kids from practice and you still had to go home and do a load of laundry and let’s face it, you were tired to the bone.

Then this morning, you were busy helping everyone else get out the door, dressed and on time.  You tried to get the short people in your life to eat something.  You grabbed a coffee on your way to work.   Work/Life got incredibly crazy and you skipped lunch.

Time to give yourself a little grace.  You need a pat on the back.  You are juggling lots of things.  Food should bring you comfort and wellness.

  We and our spouses/families are surely worthy of really good food, any time of the year. 

 Remember holidays when you make a beautiful olive & nut tray for relatives?  Sometimes, before company comes over you put together a vegetable tray with the extra nice crackers?  These platters of food are displayed lovely, sitting covered in our refrigerators….. “Don’t touch that!  It’s for company!”

I am here to tell you, we are worth buying the extra good cheese!

You and your family are WORTH buying the good olives, the beautiful plump mushrooms. Buy THREE bars of the expensive, 70% dark chocolate (break it up, pile it up on a beautiful tray)! You and your family will devour the goodness. dark chocolate

Right this very moment, if you took a peek inside my refrigerator you would spy the tasty treats I have prepared and have ready for the weekend.  No holiday (unless you count the ridiculous turning back of the clock an hour).  A sparkling clean refrigerator filled with great selections, beauty for the eyes as well as the stomach.

The special reason?  You and your family are worth beautiful, lush, flavorful, savory food.  That’s it.  That’s the reason.  20171103_132657-1_resized

Today, I made some beautiful  Rosemary, Garlic Mushrooms.  I made a small veggie plate.  I 20171103_133321-1_resizedcaramelized a couple of onions.  I bought some amazingly wonderful “cheese” made from cashews.  I also roasted some beautiful walnuts.  20171103_132523-1_resized

That smell?  Oh, that is 8 gorgeous potatoes cut and roasting.  I wanted a big bowl piled with roasted potatoes with herbs sprinkled on top.  Ready for whoever might need a bite to eat sometime over the weekend.

Fill your refrigerator!

In this together, friends,

Here’s to our good health and wellness!

What’s in your refrigerator for the weekend?

Happy Friday!