Category: Healthy Lifestyle

Cauliflower Tortillas


3/4 of a cauliflower head riced or 2 cups riced and packed

2 eggs

Salt and pepper to taste


.    Preheat oven to 375 degrees and line a baking tray with parchment paper.

.    For these I actually rice my cauliflower slightly more fine that cauliflower rice. Toss ¾ a head of cauliflower cut up and most of the stem removed and pulse until you get a texture slightly finer than rice. Or grate it on a cheese grater. (Once it’s riced measure it to make sure you have 2 cups packed.)

.    Place riced cauliflower in bowl and microwave for 2 minutes and stir, then another two minutes and stir again then place in a dish towel and squeeze excess water out as hard as you can. (You’re going to want to get out as much water as you can and be careful not to burn yourself because it’s going to be very hot.)

.    Place drained cauliflower back in bowl and add two eggs, salt and pepper and mix until well combined.

.    As a note it will be a little bit runny but shouldn’t be pure liquid either. Spread mixture onto a baking sheet into 6 small fairly flat circles.

.    Place in the oven for 10 minutes then pull out of the oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes.

.    Once they’re done place them on a wire rack to cool slightly.

.    Heat a medium sized pan over medium heat and place the tortillas into the pan pressing down slightly and brown them to your liking. (Don’t skip this step because it gives them slightly crispy on the edges and gives them a wonderfully nutty taste)

.    Serve hot or warm.  (If you let it cool for about 10 minutes after taking it out of the oven, the crust will harden a bit so it’s easy to hold like a thin-crust pizza.)

More Healthy Yummy Recipes:



Get in shape before spring. Start with a warm up and 30 minutes of low impact aerobic exercises.

Per your request, the Perfect Little Body Workout Exercise Video is now in DVD and Digital Download: 

A fun video promo previewing my exercise video:  

Living healthy, eating right, and exercising will help you reach your weight goal. Remember to get outside and plan fun activities as much as possible when exercising.

Small modifications to your lifestyle, like tweaking your diet, and starting to exercise can help begin the process of losing weight and becoming healthier. It is important to eat healthy but also to try to make healthy choices in the amount you eat.

Before going out to eat or to a party, enjoy a quick snack high in fiber.  Include some protein to prevent overeating. This will prevent you from overloading on carbs and sugar.  Remember to choose appetizers, h’orderves and snacks that are low in calories and taste great.

Using smaller plates really does help provide a guide to the amount of food you should be eating.  Be strong and gauge realistic food portions to maintain your diet.

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Per your request, my exercise video is now available in a digital download format.  To purchase a digital copy online:

Nutrient Packed Farro Salad

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The hearty grain farro offers a wealthy of healthy options, whether you steam it like rice, or dress it like lettuce. It’s packed tons of nutrients.  Farro is loaded with  fiber, magnesium, and tons of vitamins.

Farro Salad

4 cups water

10 ounces farro (about 1  1/2 cups)

2 teaspoons sea salt, add to taste

1 pound tomatoes, seeded and chopped

1/2 sweet onion chopped

1/4 cup snipped fresh chives

1/4 cup olives

1/4 cup finely chopped fresh basil leaves

1 large garlic clove, minced

2 tablespoons balsamic vinegar

Freshly ground black pepper

1/4 cup extra-virgin olive oil


Combine the water and farro in a medium saucepan. Add 2 teaspoons of sea salt. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender, about 30 minutes. Drain well, and then transfer to a large bowl to cool.

Add the tomatoes, onion, olives, chives, and basil to the farro, and toss to combine.

In a medium bowl, whisk together the garlic, vinegar, salt, pepper, and olive oil. Add the vinaigrette to the salad and toss to coat.

The salad can be refrigerated overnight. Bring to room temperature before serving.

Yummy ideas.  Create a wrap, by taking large romaine or butter lettuce leaves and filling with farro salad.  Also try stuffing tomatoes or red bell peppers for crunchy farro salad delights.  To add a layer of creamy flavor, top with a spoon full of plain yogurt or serve yogurt on the side.

This recipe will also work with quinoa, couscous, or rice.  Try adding any of your favorite raw or cooked veggies to your salad.  I often use asparagus, cucumber, carrots and beets.  Have fun!

More of my favorite recipes:

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Fast meals out of the garden:

My Healthy Tips and Recipes:

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Small modifications to your lifestyle, like tweaking your diet, can help start the process of losing weight and becoming healthier.

It is important to eat small snacks throughout the day, but also to make healthy choices.

Snacks will take the edge off, keep blood sugars stable, and prevent overeating.  Eat a snack high in fiber and include some protein. This will keep you feeling full longer.

These small meals are incredibly low in calories, super easy to make, super filling, and they taste great.  Each snack serving has low calories, low fat, and high in fiber.

Herbs, both fresh and dried, are like magic for low fat cooking.  Dieting is easy when eating yummy foods, and can be done without realizing how low calorie they are.

Using smaller plates really does help provide a guide to the amount of food you should be eating.  Small plates and bowls are helpful tools how to gauge realistic portions.

Check out my Healthy Lifestyle Food Favorites:

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Hummus, Fast and Easy


  • One 15-ounce can (425 grams) chickpeas, also called garbanzo beans, rinse and drain
  • 1/4 cup (59 ml) fresh lemon juice, about one large lemon
  • 1/4 cup (59 ml) tahini
  • Half of a large garlic clove, minced fine
  • 2 tablespoons olive oil, plus drizzle top before serving
  • 1/2 to 1 teaspoon kosher salt, depending on taste
  • 1/2 teaspoon ground cumin
  • 2 to 3 tablespoons water
  • Mix everything, smash and blend until smooth
  • Dash of ground paprika on top adds color for serving

Explore, enjoy hummus with raw or roasted veggies, spread on toast and crackers.  Use as a topping on salads and soups.  Hummus is also a healthy spread on sandwiches.

Explore fun speedy recipes:

Wisdom for the Future

I say to myself…

  • Push yourself to be true…always…everyday…with every decision you make.
  • It is ok the be intimidated.  Keep going, take risks…and continue to explore, the world…your backyard…yourself.
  • Know you will evolve…in so many ways, embrace all of them.
  • Embrace change…for it’s a coming…like it or not…in all sorts of ways.
  • Share…as much of yourself as you can.
  • Say no…when you need to.
  • Don’t make decisions based on flattery.
  • LOVE…and know that it too will come in many forms.
  • BREATHE…sometimes you just have to take a moment and breathe.
  • Know that “failures” are little steps toward your real goals.
  • Find a friend that will be there for YOU.
  • Give yourself credit.  Be proud.
  • Try to relax even if everyone is often looking at everything you do.
  • Take pleasure in the little things.
  • “Firsts” are very special in every way…and they only happen once. Be open to them.
  • Listen, practice listening.
  • Be thoughtful to anyone you meet, no matter what they do or who you think they are.
  • Be gracious, smile.
  • Everyday…eat well, move your body as much as possible, do something with your brain.
  • Know that things don’t always “come to you” just because you want them or are ready for them.
  • Be humble.
  • Find ways to inspire others and it will come full circle.
  • You will be ok, keep working at what you want.
  • Make life leaps…they can be scary…but they can be really, really fun and fulfilling too!
  • Keep your mind open to other people’s ideas. Ask advice.
  • Be willing to look inside and figure who you are and who you want to keep growing into.

Great wisdom, a video on dwarfism and the life of a little person:


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