Healthful Mind Body and Soul

Be Whole Body Healthly!

Foodie Pen Pal Reveal Day

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I participated in Foodie Pen Pal this month, and here is what I got from Melody who lives in Florida.

Honey Mustard pretzels, great and hard to stop eating.

Honey Mustard Pretzels

Dried Strawberries, great in cereal, oatmeal, salads and just plain snacking out of the bag.

Dried Crunchies Strawberries

Near East Rosemary & Olive Oil Quinoa and Brown Rice blend wonderful flavor, quick and easy.


Melody said that there’s a huge Greek community where she’s from so she sent me some seasonings from a greek shop. Cavender’s All Purpose Greek seasoning and Everglades Cactus Dust BBQ Rub.  I’ve only used the greek seasoning on roasted veggies and baked potatoes so far, and it’s out of this world , can’t wait to try the rub.


Everything was great!  Check out more Foodie Pen Pal fun at The Lean Green Bean. Thank you Lindsey for hosting and managing this Pen Pal party.

Have a wonderful weekend everyone.

Question of the day.

What new food have you tried lately?

Have any special plans for your weekend or just relaxing?

WIAW #28 Quick and Easy Meals


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With summer in full swing I’m super busy, I didn’t prep over the weekend as I normally do so I chose quick put together meals,(Tuesday’s meals). The day started with a smoothie, smoothies to me are one of the quickest breakfast meals ever.  I blended two bananas and a pint of raspberries, poured half into a glass, mixed the remaining with kale and spinach, poured on top, the results = delicious!

 I prepared a large chopped salad, the ingredients were chopped romaine, flat leaf parsley,kale, baby bella mushrooms, red onions, zucchini, dried cranberries and cherry tomatoes. I took half of the salad to work for lunch and the other half I placed in a ziplock bag so I would have a jump-start on my dinner later.

Raspberry Kale and Spinach Smoothie

Lunch was leftover veggie chile and my prepared chopped salad, dressed with olive oil and a squeeze of lemon and sprinkle of hemp seeds.


I had a Kind bar and a bottled water for my afternoon snack, I love these things.

Great Afternoon Snack

Dinner was the other half of the chopped salad with grilled tofu,fennel and I even grilled the strawberries, I dressed the salad with balsamic honey glaze. I mixed Trader Joe’s balsamic glaze with just a little honey. This was such a quick winning meal!


Have a wonderful Wednesday and visit Jenn at Peas and Crayons for more WIAW.

Questions of the day.

Do you prep for your dinner before getting your work day started?

What’s the quickest meal you’ve put together?

How is your summer going?

MIMM #15 and Marvelous MSM

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I have been hearing a lot about MSM lately,especially in the raw food community, so I did some research to find out more.


MSM, Methylsulfanylmethane, it is a sulphur compound that’s naturally found in humans,animals, plants, fruits, veggies, and dairy products and is necessary for the synthesis of proteins and acids as well as developing connectivity tissue. As we age the body’s ability to produce this compound diminishes.

Without MSM our bodies can’t repair or replace tissue fast enough to prevent the body from producing abnormal cells which may cause increased sensitivity to pain, arthritis, skin problems, brittle hair and nails and disease.


MSM when taken internally helps the body heal from the inside out. It reduces inflammation which helps to relieve pain of arthritis and sore muscles. It also controls stomach acidity and forms a protective coat on the intestinal  tract; thus, parasites are unable to hang on.

MSM feeds into the bodies formation of collagen and elastin and this helps to maintain healthy skin, hair and nails and fights the aging process.

It makes the skin feel soft smooth and reduces wrinkles. You can add MSM powder to your bath water and take a long relaxing soak for 20 minutes or more to help soften and relieve dry skin.

When used topically MSM is helpful in treating acne, psoriasis, eczema, dermatitis, even diaper rash. Doctors are using it to help repair cut, scraped, damaged and even burned skin. MSM is currently being studied and shows some good results as a non-toxic treatment for skin cancer and it also has promising results in breast cancer patients.





MSM disappears during food processing but can be supplemented thru capsules, tablets, powder, flakes, and topically with the use of lotions and creams.

Powder or flakes is the best way to go, because it’s absorbed faster.  Dissolve in warm water first then mix with more water or juice of your choice to help disguise the taste.

You may find it listed in the ingredients as dimethyl sulfone, methylsulfonylmethane or MSM.

It is suggested that you start taking with a meal to prevent stomach upset when beginning to take this as a supplement.

I have included links to sites where you can purchase MSM supplements and products. You can also find them in your local health food store, sometimes mixed with other supplements. MSM is mixed most often with Glucosamine, which strengthens cartilage and reduces inflammation, however Glucosamine is a sugar molecule, so if you are diabetic or are watching your sugar intake you have to be careful about the dosage. When MSM is taken with vitamin C it enhances recovery.  MSM also makes you feel energetic so it’s best taken early in the day to prevent insomnia.


I was inspired by Raw Foodie Megan Elizabeth to make some Raw Vegan Pizza.

Link to her channel.

Megan ElizabethYouTube

Yummy, Yummy Raw Vegan Pizza!!!

I changed a few a few of  the ingredients, for the topping, I mixed nutritional yeast with the hemp seed instead of cashews. The nutritional yeast gives it a cheesy flavor.


SafeWay/Tom Thumb Blueberry Pomegranate Acai’ Sorbet


I found a Marvelous fruit salad recipe on Pinterest

Secret Fruit Salad, so good! The secret is 2 tablespoons of dry vanilla pudding mix.

You can find the recipe here.


My weekend was absolutely Marvelous and I’m ready for a Marvelous Monday!

Make your Marvelous Monday and stop by Healthy Diva Eats for more Marvelousness.

Question of the day.

Do you take supplements?

What was the last new recipe you tried?

WIAW #28 – Sensible Snacking

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wiaw sensible snacking button

Happy, Happy Wednesday! Today instead of sharing my meals for a day, I am sharing some of my favorite snacks in honor of Sensible Snacking Month.

SNACK #1 One of my favorites, popcorn tossed with coconut oil and nutritional yeast, the flavor is amazing. Simply drizzle popped popcorn with 2 to 3 tablespoons of liquid coconut oil, sprinkle on some nutritional yeast, toss together and enjoy.  SNACK #2 A plate full of veggies and spicy hummus. SNACK #3 Kind cranberry almond bar and Quaker Real Medley peach almond fruit and nut bar. SNACK #4 Celery sticks with Sunflower seed butter or Trader Joe’s Famous Cookie Butter topped with hemp seeds or dried cranberries. SNACK #5 Homemade fruit and nut bites or bars. SNACK #6 Bowl of one single fruit.


SNACK #7 Veggie plate with mixed greens and yogurt dip. A quick fix dip, chop 1/2 cup baby kale, spinach and chard, mix with 8 oz. of fat-free greek yogurt  few spices a squeeze of half a lemon and you’re good to go.  SNACK #8 Raw cacao, coconut and almond bark.  SNACK #9 Bowl of blackberries. SNACK #10 Dates stuffed with coconut, hemp seed and almonds. SNACK #11 Fresh cherries. SNACK #12 Fruit plate.

Snack collage

There you have it, some of my favorites, and now I think I’ll go get myself a snack!

Stop by Peas and Crayons and check out Jenn and all the other WIAW’s.

Question of the day.

What are some of your favorite snacks?

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MIMM and Treadmill Running


Thunder and lighting allowed me to sleep in Saturday morning, and dark clouds and heat later in the day forced me to do my miles at the gym.


I haven’t run on a treadmill in over a year and I didn’t enjoy my run at all. Three minutes into my run I was super hot and dripping in sweat. With no wind resistance and the oxygen consumption per pace on a treadmill being lower than when running overground, why was this so hard?

I found the following quote on Steve Pavlina’s Personal Development for Smart People Forum.

“Reporting in Medicine and Science in Sport and Exercise, researchers evaluated
the kinematics and biomechanics of treadmill running and determined that running
 on a treadmill increases the muscular demands made on hip flexors and knee
 extensors. The authors concluded that treadmill running might improve sprint
times due to the extra effort of those key muscles. Other studies have shown
that the treadmill requires a higher stride frequency because the treadmill
pushes the rear leg forward and the advancing leg must plant more quickly. As a
result, a faster cadence and shorter stride produces more steps per mile and the
cardiovascular demands of running may be higher on a treadmill than outdoors at
the same pace.”

So maybe this is the reason it seemed so much harder. Given a choice I would much rather run outdoors.

Plenty of sunshine and blue sky on Sunday allowed me to get back outdoors for a nice long walk, it was an absolutely Marvelous day.

There were some Marvelous eats this weekend! I purchased some sweet organic apricots, peaches and beautiful fennel, all I needed was a recipe.


I took to Pinterest and after typing fennel in the search bar, I found the perfect recipe, Grilled Peach and Fennel Slaw!

Click photo to see recipe.


I ended my evening listening to some beautiful Brian Culbertson.


Be Marvelous In Your Monday and visit Katie and all the others in their Marvelousness at Healthy Diva Eats.

Question of the day.

Which do you prefer, running outdoors or on the treadmill?

Which one seems harder for you?


WIAW #27 Snacking for Energy

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 The eats today are from Monday, and I was busy, with school ending on Tuesday and summer kicking off today. A lot of excited little ones in my building and I needed all the energy I could get. Breakfast was oats with smashed bananas, crunchy cookie butter, sliced almonds and a cup of coffee. I knew these complex carbs would keep me going.

My mid morning snack was some fresh blackberries and almond and coconut stuffed dates.

Lunch was bulgur salad tossed with romaine. For dinner I made myself a collard wrap stuffed with chickpea avocado hummus, tomatoes, red onions, sprouts and salsa. This was my first time making this and I was surprised at how good it tasted. After dinner I has a taste for something sweet,so I made a cherry coconut smoothie made with fresh frozen cherries.  Very, very good!

WIAW Collage

I also snacked on nut & seed mix (not pictured), and fresh fruit from my desk during the day, a great natural source of energy.

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Have a great Wednesday and eat some whole food snacks. Visit Jenn at Peas and Crayons and all the others to check out their eats.

Question of the day.

What is your favorite whole food snack?

Do you snack a lot during the day?