Eat Your Rainbow!

Eat Your Rainbow! If at the end of a rainbow there is a pot of gold, then at the end of your fruit rainbow is a healthier and longer life, which is your goldmine.  

Eat Your Rainbow! If at the end of a rainbow there is a pot of gold, then at the end of your fruit rainbow is a healthier and longer life, which is your goldmine.  

I am a fruit and vegetable lover and have been one since i was a child. There is always fresh fruit in our refrigerator or on our counter and it never seems to be enough for my family. I am lucky that my oldest and youngest love to eat fruits and vegetables. Yes, they both eat some of the most interesting fruits and veggies like, broccoli, blackberries, beets, guava and cauliflower. I can eat a bowl of fruits for breakfast with oatmeal or lunch with a salad and not feel hungry. I also like to use fresh or frozen fruits for shakes that I usually drink twice a day as a supplement in between regular meals. 



All of the beautiful colors which make up a rainbow and more will be the key to unlocking a healthier you and improving your life span. There are numerous nutrients that make up each fruit and vegetable that supports your desire for improved health from boosting immune function, maintaining skin elasticity and preventing wrinkles and signs of aging, contributing to preventing cancer, increasing longevity, improving heart function and detoxifying your body of contaminants. No single fruit or vegetable will provide all the nutrients you need for health but eating a variety will provide you with the powerful nutrition it requires.

 Here’s to a healthier you and to longer life!

All the best until next time!



Looking for a Good Night Sleep

Getting a good night sleep has been very challenging and by the morning I fell like my eyes have been open all night. When we travel I know and expect that I will not get a good night sleep because we are away from home and just not comfortable enough to fully relax.

Having a 4 year old at 53 and needing to be alert for when he wakes up at night has me drained with his room monitor display and audio on all night. Then there is the ambient light that’s from the monitor of the alarm system display, the cable box and TV display. All of this has contributed to me not being able to get a restful or decent night’s sleep.

It was suggested for me to try Melatonin or have a glass of wine before going to sleep. Though that sounds great, it’s not feasible with having to be alert and staying alert for our son. I remembered using an eye mask when I was younger and traveled abroad and thought I would give it a try and see how it worked.

The eye mask seems to be one of the simplest and most effective of these solutions. If I can block out the lights that are reflecting and get it to be true darkness, it could causes me to get a more restful night sleep. When I am not feeling well and my husband takes the helm then I go full force and also use earplugs to improve my chance of falling asleep and sleeping through the night.

I found a popular brand of blackout style mask at Marshalls for $3.99 and also found a mask set for $8.00, which includes the eye mask, satin pillow and jasmine spray for the pillow. I have been using the solo eye mask and already seeing the results. Even with the shades pulled and the covering the lights from various devices that have to remain on during the night.


I found the information below to be beneficial as well and hope if you are having the same experience it would be helpful.

  1. They’re cheaper than blackout curtains.
    Researchers who study sleep are pretty unanimous in the assessment that the darker your room, the better your sleep. But most of us don’t live in caves, and so the only way to make your bedroom totally dark is with blackout curtains—a costly proposition if you’ve got big windows. As an alternative, you can simulate darkness by using a sleep mask to keep ambient light (or, if you’re a day-sleeper, daylight) from hitting your eyes. Blackout-style masks, like the MINDFOLDor Total Eclipse Sleep Mask, offer almost complete darkness, but even a blindfold-style mask like the Nest Bedding Luxury Sleep Maskor the Alaska Bear Sleep Mask will do a good job at blocking light.
  2. They improve your sleep quality.
    The primary reason that those scientists say you need darkness for good sleep is actually evolutionary. Humans—and our pre-human ancestors—are naturally diurnal, meaning we’re awake during the day and sleep at night. For thousands of years before electric lights allowed us to keep working or socializing late into the evening, humans naturally slept while it was dark and were awake during the day. Our brains are hard-wired into associating darkness with sleep, and they produce more melatonin (the hormone that controls our sleep and wake cycles) when they sense an absence of light. In addition to increased melatonin production, scientists have also linked dark sleeping conditions to increased time in REM sleep and decreased wakefulness—meaning you’re more likely to sleep deeply and to sleep through the night. And they’ve found these benefits with sleep masks, not just in dark rooms. 
  3. They might help your insomnia.
    Because our brains associate darkness with sleep, it may be possible to utilize a sleep mask in muting the “noise” (stress, anxiety, excitement, etc.) in our brains that’s keeping us up at night. Sleep masks also make it impossible for you to open your eyes and look at the temptations and distractions around your room or at your alarm clock, which sleep scientist’s say should be out of sight from your sleeping position anyway.
  4. They’re safer than medication or alcohol.
    A lot of people who have trouble sleeping use sleeping pills or self-medicate with alcohol in order to get some rest. But pharmaceutical sleeping aids—even non-prescription ones—can be habit-forming or come with side effects. (Plus, the chance of overdose is real.) And alcohol not only comes with the same risks as sleeping pills, but it also disrupts your sleep cycle and has a negative impact on the overall quality of your rest. Because sleep masks trick your brain into believing it’s time for sleep, they’re a low-risk, non-chemical alternative to more conventional sleep aids, but you may find they’re just as effective.

All the best until next time!



Jerk Shrimp Salad

Well lately I find myself eating more salads topped with Boneless Chicken Beast, Shrimp, Fish, Tuna and Salmon.


What’s for Lunch?

Well lately I find myself eating more salads topped with Boneless Chicken Beast, Shrimp, Fish, Tuna and Salmon. I have been using variations of seasoning to prepare the toppings and then add cranberries, shredded cheese and a vinaigrette dressing.

Preparation for 1 serving: 
1. Select preferred serving size for the meat you will use for the topping.
2. Use 2 teaspoon of jerk seasoning and add to the meat in a mixing bowl.
3. Bake or sauté the seasoned selected meat with 1 tablespoon of olive oil in oven or saucepan until fully cooked or to your preference.
4. Prepare salad with you favorite vegetables, add the meat topping, dressing and enjoy.


All the best until next time!


Celebrating Friendships

Celebrating Friendships

Our lives get so busy that we sometimes loose sight of what’s important and the moments that we miss along the way.

Last year when I was transitioning from my career I would have these flashes in my mind of lunch gatherings, girls night and time that I needed to have so that I would continue to cultivate my friendships with my friends who were already in the area where I relocated. To be honest, it was also to get caught up on all that I have missed with working 12-14 hour days at work or still working while I was home. I know that I missed a lot of the moments that were spontaneous with friends and missed my share of scheduled events.

Well I moved and none of what I envisioned in connecting with my friends has happened over the past eight month. Then life happened and I had been so focused on getting our home unpacked, son settled in to school and our household in sync that I forgot to stay true to myself and celebrate my friendships.

I am committed and working on getting better with making time for myself and part of that is spending quality time with my girlfriends. It could be as small as coffee or tea at the coffee shop or a day trip to rejuvenate our minds and spirit. This morning I called my friend who works close to my home and invited her over for lunch and bonding time. I prepared baked Panamei Snapper and served with homemade salad. I added cherry cranberries as a topping for a bit of natural sweet flavor. Working on being a healthier friend and looking out for her health as well.


All the best until next time!


L.H.O.P. Fitness

Looking for a committed and energetic personal trainer? Check out L.H.O.P. Fitness located in the Washington D.C. area.

Looking for a committed and energetic personal trainer? Check out L.H.O.P. Fitness located in the Washington D.C. area.  

Certified Personal Trainer Kimberly Marshall who specializes in healthy personal fitness programs owns L.H.O.P. Fitness. Here’s some more information on Kimberly and her mission.

After a defining moment in her life, Kimberly decided to take a hand on approach to her health and wellness journey by starting to work out daily and educating herself on the different aspects of heath and wellness.  

Her passion for health and wellness resulted in the start of her business Living Healthy On Purpose (L.H.O.P.) Kimberly started to see the change and positive impact on other people’s lives and that fueled her even more. Kimberly became more passionate after seeing the positive impact she was having with her clients.

L.H.O.P. focus is not solely focused on loosing weigh, dropping a size or more or by the stresses of being smaller. It’s on living the healthiest lifestyle that is possible in order for you to be healthier you. Its a community of clients who support each other and hold each other accountable to be their better selves everyday. The clients are the central focus of the program and their commitment to their health and wellness with their personal transition is what drives Kimberly to excel as a personal trainer. 

Link to her site is

DMV Metro Area

Tel: 240-326-3993
Owner: Kimberly Marshall


Be well until next time.


Marinated Spanish Mackerel Steaks

I have been working on healthy yet delicious seafood and especially fish recipes for my family as we look to completely remove all red meat from our meal plans.


I have been working on healthy and delicious fish recipes for my family as we look to completely remove all red meat from our meal plans. I came across mackerel steaks at our local grocery store and thought I would give it a try and see how my family would rate it overall.

I selected Panamei Seafood because it is supposed to have a delicate texture and flavorful. Suggested ways of preparing is barbecuing and smoking or frying and served with sauses. It’s easy to prepare and a great substitute if trying to avoid some or all meat. My family loved it all except for our son who refuses to eat any meat and has claimed he is a vegetarian. Well at least he eats tuna. Hope you can try it as well and let me know what you think?

Prep time: 10 mins
Cook time: 20 mins
Total time: 30 mins
Serves: 4-5


  • 2 lbs. Mackerel/steak cut
  • ¾cup soy sauce
  • 3 Tbsp. lemon juice
  • 3/4 tsp pepper
  • 1 medium onion, cut into rings
  • 6 Tbsp. olive oil
  • 1/3 green bell pepper
  • 1/3 red bell pepper
  • 1/2 cup vinegar
  • Pam Spray 

Cooking Instructions

  1. In a medium-mixing bowl combine lemon juice, soy sauce and pepper together. Pour over the fish and marinate in refrigerator for an hour.
  2. In a skillet, spray with Pam, heat 4 tablespoons of olive oil on medium high. Once the oil is hot enough, fry fish until golden brown.
  3. Place the cooked fish on your serving tray or open pyrex dish. 
  4. Use a separate fry pan, add 2 tablespoon olive oil, stir-fry onion rings, red and green peppers with vinegar but not until soft. 
  5. Add onion rings and peppers marinade on top and arrange around the fish steaks.
  6. Fish steaks are ready to serve. Cover until ready or eat immediately. Not suggested to be left on the stove or it will dry out.
    Serve over white rice or steamed spinach.



IMG_3533 2


Hope you enjoy!

All the best until next time!





How to Make Blackened Jerk Salmon

Preparation Time: 15 Mins
Cook Time: 20 Mins
Temperature: 350 Degrees
Serves: 3-4 Persons

2 – lbs. Atlantic Salmon
2 – Teaspoon Garden Seasoning
2 – Tablespoon Seafood Rub (Ashman)
2 – Tablespoon Jerk Seasoning
2 – Teaspoon Soy Sauce
½ – Teaspoon Parsley Flakes
2 – Tablespoon Olive Oil
1 – Tablespoon of Lemon Juice
1 – Cup Water


  1. Lightly wash salmon in water and lemon juice.
  2. Heat oven to 350 degrees while preparing.
  3. Cover salmon with seafood rub.
  4. In a medium-mixing bowl combine jerk seasoning, parsley flakes, soy sauce and 1 tablespoon olive oil into a sauce.
  5. Cover Pyrex baking dish with 1 tablespoon olive oil and 4 tablespoon water.
  6. Place salmon in baking dish upside down and use medium brush to cover with jerk seasoning sauce. Turn over the salmon and cover the top with jerk seasoning sauce.
  7. Place baking dish in oven and bake for 15 minutes.
  8. Check salmon and add 3 tablespoon of water if needed.
  9. Bake for 5 minutes and remove. If you prefer your salmon softer then remover after 15 minutes.

Serving Suggestion: Serve with over a salad or with steamed vegetables

Recipe by GenMom.