How To Start A Daily Goal Journal,

Time keeps marching on.  Did you plan to start a goal journal in January?  How is it going?  How many goals have you accomplished during the first half of the year?

Many questions to think about and answer.   If you have not started a daily goal journal for 2013, it is not too late.

Why a task journal – it helps you focus on your dreams and goals for your life. Studies show that writing down goals makes it easier to achieve them and increases the probability that you will achieve them. Take the time to list your goals and then look at the journal frequently to motivate yourself.


1. GET THE TOOLS. We all have goals large and small for our life. Writing down your goals in a daily goal journal will ensure you make them a priority in your life. Start by getting a notebook or journal to write in. Find a special pen or pencil that you will keep with the journal or you can easily create an online goal journal that is accessible anywhere you go.

2. START SMALL. Every day at either a set time or whenever you have a few free moments write at least one goal in your journal. The goal may be a small easy goal, such as remember to smile at everyone you see that day. Or the goal may be a long-term goal, requiring years of effort, such as go to college or start a new business.

3. BE CONSISTENT AND DILIGENT.  Write in your goal journal everyday. Also look over the journal frequently to ensure you are following up on your goals.

4. REVIEW. At least once a week go back and update your progress on your goals. Keep adding your progress reports until you achieve the goal. Read over your progress reports to strengthen your motivation to achieve your goals.

5. TEAM UP.  You may want to start this project with a friend. If you both have daily goal journals and meet to discuss your goals once a month or however often you want to it will increase your accountability and motivation .


  • Keep the journal in your thoughts as you go about your day and actively work to achieve your goals.
  • Remember this quote from Les Brown - If you set goals and go after them with all the determination you can muster, your gifts will take you places that will amaze you.

Stinkin' Thinkin'

Stinkin' Thinkin' - It's a Decision not a DIetStinkin’ Thinkin’

It’s a DECISION not a DIET

My Sister is on a quest to change her eating habits, increase her exercise and shed some pounds.  So, myself, my daughter and my Mom thought the best way to support her was to change our eating habits too.  She is spending the next 30 days eating wheat free/gluten free meals and being accountable for exercising 20 minutes each day.

I’ve had several conversations with friends sharing our upcoming challenge and I’ve heard over and over again – you can’t eat this, you can’t eat that, you are going on a diet! You have to do what?

Now that’s Stinkin’ Thinkin’ – When our thoughts have taken on an unhealthy attitude, one that is working against us instead of for us.  Albert Ellis and Aaron Beck, Psychiatrists, coined the phrase Stinkin’ Thinkin’ based on studies of their patients.  Stinkin’ Thinkin’ starts with types of negative thinking or information processing – Ellis calls these “irrational beliefs” and Beck calls them “errors in information processing.” The gist of these is that we get caught up in unrealistic ways of thinking, interpreting and perceiving ourselves and the world around us.

There are always 2 ways to view a situation – in a negative light or positive light.  Why not view the challenge of shedding a few pounds in a positive light:

 Stinkin' Thinkin' - It's a Decision not a Diet! 
*  You are making the decision to live a healthier life

*  You have decided to eliminate unhealthy foods from your meals and of course cook your meals in healthy cookware from Princess House

*  You are empowered and are committing to exercising each day.

*  You are holding yourself accountable to this decision by sharing your challenges, setbacks and triumphs with those you love.


I invite you to follow along as I post recipes, encouragement and inspiration and our triumphs.

How about you…have you made the decision to live a healthier lifestyle?


Football Wings - Go Healthy!

Football Sunday's! 

A time of food, family and friends.  Do you need a quick dish that will be the rave of the get together?  I've found two great recipes that keep the calorie count low but are great tasting.  Let me know what you think?

Lemon Drop Chicken Wings
throw the wings in the marinade before going to church and then throw them in the oven before the game.

Prep and Cook Time: 1 1/2 hours, plus at least 2 hours of marinating time.Yield: Makes 8 servings



  • 1/2  cup  vodka
  • 1/4  cup  fresh lemon juice
  • 3  tablespoons  sugar
  • 1  tablespoon  olive oil
  • 1  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
  • 2 1/2  pounds  chicken wings, tips trimmed off


1. In a large bowl or resealable plastic bag, combine vodka, lemon juice, sugar, olive oil, salt, and pepper. Stir to dissolve sugar and salt. Add the chicken wings and mix to coat. Cover bowl or seal bag and refrigerate for 2 to 4 hours.
2. Preheat oven to 400°. Line a 9- by 13-in. baking pan with two layers of foil. Arrange the chicken wings in a single layer in the pan, and pour the marinade evenly over all. Bake until meat is well browned and pulling away from the bone, about 1 hour and 15 minutes. Serve hot or warm.
Note: Nutritional analysis is per serving.

Nutritional Information

Calories: 173 (57% from fat)
Protein: 14g
Fat: 11g (sat 3)
Carbohydrate: 2.7g
Fiber: 0.0g
Sodium: 189mg
Cholesterol: 45mg


Men and Women Nutritional Needs are Planets Apart

Remember the bestseller Men are from Mars and Women from Venus?
Doctors agree that not only are we from different planets, but our nutritional needs are different as well.

This is a two-part post; The first list 5 disease-fighting foods for men and the following post list Super Foods for Super Women.

Man Foods
1. Tomato Sauce. Men who eat a lot of tomatoes, including foods with tomato sauce may be giving themselves a hedge against prostate cancer. So say researchers at Harvard, who studied the eating habits of more than 47,000 male health professionals. They found that men who ate tomato sauce two to four times per week had a 35 percent lower risk of developing prostate cancer than men who ate none. Research also shows that prostate cancer often responds favorably to positive lifestyle changes, especially changes in diet. What’s in the tomato? A carotenoid called lycopene, which tomatoes contain in abundance, is responsible for this positive effect. But scientists were puzzled: tomato juice didn't seem to have a protective effect. Other research showed why. For best absorption, lycopene should be cooked with some kind of fat. So pizza may be just what the doctor ordered!

2. Broccoli. While virtually all vegetables deserve a place on the superfoods list, cruciferous vegetables like broccoli are helpful in the prevention of heart disease and cancer. It's loaded with vitamin C, beta-carotene, potassium, and a phytochemical called sulphoraphane, which has strong anticancer (prostate and colon) properties.
A recent Harvard study found that participants who had five servings a week of cruciferious vegetables were half as likely as others to develop bladder cancer, a cancer that affects two to three times as many men as women. This super-nutritious green vegetable may also help lower levels of homocycteine, an amino acid associated with increased risk of heart disease and stroke.

Don't worry, if broccoli is not high on your list of favorite vegetables, then go for other cruciferous choices like cabbage, bok choy, shredded broccoli slaw, cabbage, cauliflower, or Brussels sprouts. And did you ever wonder where the term "cruciferous" originates? "It is not because they are crunchy vegetables, but when the buds from this group of vegetables sprouts, their leaves form a cross like a crucifix," explains Denver dietitian Mary Lee Chin, MS, RD.

3. Watermelon. Until the age of 55, more men suffer from high blood pressure than do women. Research suggests that foods rich in potassium can reduce the risk of high blood pressure and stroke. The evidence is so convincing that the Food and Drug Administration recently allowed food labels to bear a health claim about the connection between potassium-rich foods and blood pressure. "There isn't a dietary requirement for potassium," says Kathleen Cappellano, nutrition-information manager at Tufts University in Boston. "But a good goal is about 2000 milligrams or more a day." Watermelon, a rich source of this mineral, has more potassium -- 664 mg -- in one large slice than the amount found in a banana or a cup of orange juice. Watermelon season will be here soon, so cut yourself another slice and enjoy the taste of summer.

4. Oats. Most men get enough carbs in their diets, but they tend to be the wrong kind, experts say. "A diet rich in whole grains provides fiber, vitamins, minerals – all the co-factors for heart health, building muscles, and keeping waistlines small.  A small change in the diet can have huge benefits…try whole grain pasta or quinoa, a trendy, grain-tasting grass that's rich in lutein for prostate health.

Oatmeal and barley are rich in soluble fiber, full of B vitamins that can help lower LDL or "bad" cholesterol, and are also good for the prostate. Most experts recommends getting 10-25 grams of soluble fiber a day from oatmeal or other sources of soluble fiber like apples, pears, and beans. When buying grain products, look for those whose labels say they have at least 3-5 g fiber per serving. Remember to avoid digestive problems, increase your fiber intake gradually, and don't forget to drink plenty of water

5. Oysters. Myth has it that oysters are the food of love. And science has proven that Oyster is a known aphrodisiac because it is rich in amino acids that trigger increased levels of sex hormones. Another reason is that high zinc content of oyster aids in the production of testosterone. Well, it's true that just a few oysters each day will deliver a full day’s supply of the antioxidant mineral zinc. Zinc is involved in hundreds of body processes, from

producing DNA to repairing cells. Research shows that adequate zinc may protect against cellular damage that leads to prostate cancer. Shellfish, in general, is an excellent source of zinc, calcium, copper, iodine, iron, potassium, and selenium.

But, the creamy flesh of oysters’ stands apart for its ability to elevate testosterone levels and protect against prostate cancer. They aren't a food most people will eat regularly, but getting five into your diet twice a week will make your weekends more fun.

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Move over Ice Cream – Granita - A healthy, refreshing summer treat!

Easy to make summer treat!
Refreshing in flavor and easy to make, Granita (pronounced grah-NEE-tah) is a popular summer treat.  These ices are a mixture of water, sugar and a flavoring.  They are grainy in texture and are frozen in a pan in the freezer.

The goal when making granita is to create coarse granular crystals or flakes of ice; you are not trying to create a smooth mixture such as a sorbet, which is made in an ice cream maker.   The large ice  crystals are developed as you stir the mixture several times during freezing.  The granita is a perfect solution when you want to play with exotic flavors but don't have the money or freezer space for an ice cream maker - and much healthier!

Making granita is easy and most recipes begin by simmering sugar and water in a saucepan to make a syrup.  Once the syrup has cooled slightly the fun begins as you add the other ingredients; from delicious ripe strawberries to more exotic fruit like star fruit. Then just transfer the mixture to a container and place in the freezer.  When you see ice crystals beginning to form around the edges of the container, stir the mixture with a fork. Most granitas call  for regular stirring at 30-minute intervals. Once you've made a basic granita, experiment with new flavors using the same basic recipe.
Served in a wine or martini glass, the elegant mound of frozen crystals can be dressed up with liquor, fresh mint, fruit, or whipped cream – or enjoyed alone for a healthy treat.  Moisten rims of 6 martini or wine glasses with water; dip rims into some sugar, and then add the granita.

Fresh Strawberry Granita
1 pound fresh strawberries, rinsed and hulled
3 tablespoons granulated sugar
1/2 cup water
1 teaspoon lemon juice, optional

Traditional Aceto Balsamico (aged Balsamic Vinegar), optional
Mint leaves, for garnish
Wash, hull, and slice the strawberries. Place sliced strawberries in a large bowl. Toss the strawberries with the sugar; let stand for at least one hour at room temperature, or up to four hours. The strawberries will be very juicy.

Puree the strawberries and their juices with the water in a blender. Taste and add fresh lemon juice, if desired. At this point, if you want, strain out any seeds.

Pour mixture into a 13x9-inch baking dish. Cover tightly with plastic wrap and freeze approximately 45 minutes or until icy at edge of pan.

Every 30 minutes, using a fork, stir the granita, scraping it off the bottom and sides of the pan.  Break up the frozen parts near the edges into smaller chunks and rake them toward the center.  Continue to freeze and break up ice crystals until completely frozen, about 3 hours.  If at any time the granita freezes too hard, simply leave it out at room temperature for a few minutes until it softens enough to be stirred again with a fork.

To serve, scoop flaked granita into tall goblets or parfait glasses. If the granita is too solid you can allow it to sit in the refrigerator for half an hour until you can scrape it with a fork. Garnish with mint leaves, and serve immediately with iced tea spoons.  When served, the granita should look like a fluffy pile of dry red crystals.

For an extra-special taste sensation, drizzle the tops (for use a dropper) of each serving of Strawberry Granita with aged balsamic vinegar. So good!

Makes 6 servings.

What's Red, Juicy and a Gift from Nature?

What's Red, Juicy and a Gift from Nature?
There’s nothing that says "Hello Summer" quite like eating a juicy vine-ripened strawberry that has been ripened to perfection in the early summer sunshine.  Have you noticed the beautiful juicy strawberries available at your local farmers market and in the grocery stores?  Strawberries serve more than just fulfilling the sweet tooth. That small berry packs a big nutritional pop!  It is packed with loads of health benefits, making a nutritious fruit for mind and body.

Selecting and Purchasing Strawberries:
Naturally the best strawberries are the ones you grow yourself or pick from your local strawberry fields.
In the stores, always choose locally grown strawberries during the harvesting season (they are sweeter and juicier than those that are bred for shipment). Remember, your local strawberry season only lasts 3 to 4 weeks.

When purchasing berries from the grocery store, shop with your nose. Always pick the plumpest and most fragrant berries. They should be firm, bright, and fresh looking with no mold or bruises.  The caps (stems) should be bright green, fresh looking and fully attached. Berries should be dry and clean; usually medium to small berries have better eating quality than large ones 

Strawberries do not ripen after they have been harvested, so choose strawberries that have been picked fully ripened. Select berries that are in dry; unstained containers (stained containers may indicate over soft berries that are not freshly picked). Mold on berries spreads quickly - Never leave a moldy berry next to a good one.

Strawberry Equivalents:
Fresh Strawberries:
  • 1 basket = 1 pint strawberries = 3 1/4 cups whole berries = 2 1/4 cups sliced berries = 1 2/3 cups pureed berries. Basket of strawberries refers to the market package. 1 tray or flat of strawberries = 12 baskets.
  • 1 cup whole strawberries = approximately 4 ounces.
  • 1 quart whole strawberries weighs 1¼ to 1½ pounds and yields 4 to 5 servings.
  • 1½ quarts strawberries are needed for one 9-inch pie.
  • 12 pounds or 8 quarts of fresh strawberries = approximately 13 pints of frozen berries.

Nutritional Value of Strawberry
1 cup  of strawberries provides (approximately) the following nutrients:
Protein - 1 gm
Carbohydrates - 10.5 gm
Fat - 0.6 gm (No Saturated Fat)
Fiber - 1.6 gm
Vitamin A - 3 RE
Vitamin C - 84.5 mg
Thiamin - 0.1 mg
Riboflavin - 0.1 mg
Niacin - 0.4 mg
Vitamin B6 - 0.1 mg
Vitamin B12 - 0.1 mcg.
Folic Acid - 26.4 mcg
Sodium - 2 mg
Calcium - 21 mg
Iron - 0.6 mg
Potassium - 247 mg
Zinc - 0.2 mg
Magnesium - 16 mg
Calories - 45 

Did you know?
  • Rubbing a cut strawberry on teeth and gums helps remove tartar, apart from strengthening and healing the gums.
  • Since strawberries are rich in fiber, they help the body in absorbing nutrients.
  • Strawberries are good for diabetics, as they help stabilize the level of blood glucose.
  • Strawberries are said to help in regulating blood pressure and thus, diminishing the risk of heart disease.
  • Strawberries have been associated with inhibiting the production of cholesterol in the liver.
  • Strawberries have been known to help the body in getting rid of harmful toxins.
  • The high antioxidant levels in strawberries can help the body neutralize the destructive effects of free radicals.
  • The potassium in strawberries helps regulate the electrolytes in the body, in turn lowering the risk of stroke