Kathy on February 24th, 2014

Fruited Cole Slaw a delicious concoction that I put together last night from what was available in the fridge.  It turned out to be absolutely scrumptious!  And it’s alkaline, perfect for bone-building.  Here’s what you need:

1 bag of shredded cabbage (about three cups)
1 cup of Greek yogurt (I used the strawberry fruit-on-the-bottom flavor, even though it has some sugar in it.)
1 cup of sliced, fresh strawberries
1 small box of raisins
1/2 cup chopped walnuts
1/4 cup sunflower seeds

Throw everything in a big bowl, stir it up, and enjoy!

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Dear Readers,

I received this comment from Debbie earlier this week:

“I broke my leg two months ago. I can’t get around very well. I have a walker, so exercise is out right now. So I need some quick and easy meals to fix.”

Smart woman!  When broken bones are mending, quick-and-easy is the way to go!  Here are a few of my favorite bone-building meals that take a minimum time and effort to prepare:

1)  A package of pre-cut kale greens steamed with smoked sausage, a can of Amy’s brand organic vegetable soup, and water with lemon

2)  A can of seasoned black beans mixed with a cooked bag of Success brand brown rice and a can of stewed tomatoes, frozen peas and carrots (cooked, of course), a container of fresh fruit from the Publix produce department, and water

3) Chef salad made from a package of pre-cut romaine or mixed greens, pre-cut matchstick carrots, cherry tomatoes, shredded cheddar cheese, canned tuna or salmon, a sprinkling of sunflower seeds, and olive oil & vinegar dressing.  Plus water and lemon.

That’s three.  Want more?  Let me know.  :-)


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Tonight I returned to exercise!  It’s been a full month since my surgery to give my pelvic organs a “face lift,” and the doc gave the official thumbs-up to return to yoga, walking, and biking this week.  So, tonight my bones and muscles celebrated by working out with Yolanda Pettinato’s gentle DVD, “Simply Yoga.”  Simply wonderful!

If you’d like to get in on the action, you can order a copy of “Simply Yoga” from Amazon.com.  Here the link:  http://www.amazon.com/Simply-Yoga-Yolanda-Pettinato/dp/1865159263


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Kathy on February 15th, 2014

Yup, I do need a reminder from time to time.  Do you?


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Kathy on February 12th, 2014

Upon waking: 

Probiotics capsules + 8 oz water

After showering:

Green tea with juice of a lemon


Omelet with tomatoes, onions, green peppers, and shredded cheddar cheese
2 slices of millet toast with Smart Balance Buttery Spread with olive oil
Coffee with 2 tbsp. of half-and-half


Taco salad
16 oz. water


Chicken with sauteed green beans
Mashed potatoes
8 oz. water

At bedtime:

16 oz. water.


Kathy on February 11th, 2014

Winter here in Florida is seldom the ordeal experienced in more northern climates.  Just the same, I am delighted that signs of springtime are appearing:  warmer temperatures, fat robins and cardinals in our backyard, and the occasional “spring” shower in the afternoon.

I, too, feel like my body is nearing the end of a winter spell with a new springtime approaching.  About three weeks ago, I had surgery to repair a cystocele, rectocele, and enterocele–basically a “face-lift” for the organs of the pelvic floor.  I had known for a while that something was amiss in my lower hemisphere, but dreaded the idea of surgery.  Well, now that it is over and done, I wish I had the surgery sooner!  The pain of recovery was minimal–I was back to work in a week–and I feel amazingly better with all my pelvic organs in the right place.  I had a amazing surgeon, Dr. Julie Schneider of Ormond Beach, Florida; I highly recommend her.

I have three more weeks until I can return to vigorous exercise and weight training to maintain bone health.  In the meantime, I’ve shifted to gentle yoga, gentle walking, and gentle stretching until the three weeks are up, while continuing to enjoy a healthy, healing, all-real-food diet.  It’s great to be 60!  :-)


Kathy on November 10th, 2013

Here is the link to a terrific article from Dr. Susan Brown with tips for “Autumn Bone Health”:



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