Monday, September 1, 2014

Meatless Monday Meals

Reducing the amount of meat in your diet can reduce your cancer risk.

The Meatless Monday resources at report
“In one study of more than 35,000 women published in the British Journal of Cancer, those who ate the most red and processed meat were found to have the highest risk of breast cancer. Other research has linked meat consumption to colon, prostate, pancreatic, and gastric cancers as well. One theory, according to non-profit group The Cancer Project, is that foods with high levels of fat artificially boost the hormones that promote cancer.”  

I've gone meatless on Monday for the past few months and have been asked to share what I eat on those days.

Here are my Meatless Meals for Monday, August 25th
This was a crazy busy gotta-do-what-you-gotta-do day so fast food and meals eaten in the car happened.


Breakfast: McDonald's grits. Yes, where I live McDonald's serves grits - in a Styrofoam coffee cup.  It's Louisiana.   They cook the grits with butter and I tried to scoop it off.  The grits are not as good as my Momma's (or mine) but they are quick, $1.29 and in a pinch they'll do.

Lunch:  Qdoba again for their kid's naked burrito (no tortilla or rice), but full of black and pinto beans, lettuce, pico de gallo, bit of cheese, light sour cream and 2 types of salsa.  I can't get over how flavorful and filling their bowls and salads are.  And talk about stick with you.

Snack: Almonds and a banana.

Dinner:  Amy's Organic Fire Roasted Southwest Vegetable Soup and a grilled cheese made with a lovely aged cheddar ( I shop the 'Cuts under $3' basket at Whole Foods), and some fruit.

Water, water and more water.

Want to learn more?  If you are in the Gtr Baton Rouge area, join us at a free Meatless Meals Lunch N Learn Session - Sept 11 at Noon at New Hope Baptist Church.  Click here for more information.

Sunday, August 31, 2014

Groovebook review with free photobook promo code

Excluding school pictures, I’m guessing there are ~27 pictures of me as a child.  Of our children... a conservative guess is about 2,700. Smartphones have been a game changer. They make capturing memories so easy.

Now what do you do with all those pictures?  Seriously. I’m interested in learning what works for folks. I have pictures on CDs, hard drives and thumb drives, in shoe boxes, old school albums (the kind with the sticky page and transparency overlay), and in the cloud. Digital images are convenient but akin to paper book over ebook, I prefer printed pictures.  As of late, my smartphone images worth keeping, in addition to digital storage, go to print in GrooveBook Photobooks.

GrooveBook is basically an app with a subscription service that each month prints 40-100 photos from your smartphone in a 4.5" x 6.5" photo book for $2.99 (the shipping and handling fee).  The photos are printed on glossy paper with a perforation so you can easily remove them from the book if desired. The photo’s time/date stamp is also printed in the binding margin (nice little memory book add).

More on how it works:

I saw GrooveBook on Shark Tank and thought there had to be a catch.  There isn't. They do what they promise and you get much more than you pay for.

So far we've used GrooveBook for end of school and summer memory books, ordered multiples and had them sent directly to family - (additional books are $2.99 as well).  As a small business owner, I also create books with pictures from my speaking engagements or images of product offerings - again for $2.99 each (you can't beat this with a stick).

How could you put this convenient and cost effective photobook app/process to good use?

Want to give GrooveBook a try for free?

  1. Go to and download the free GrooveBook app (it's available for Apple and Android devices).
  2. Follow the signup instructions and enter promo code JOHNSON12693 at checkout.
  3. Begin reviewing and uploading photos.

I hope you enjoy and let me know what you think.

Tuesday, August 26, 2014

Meatless Monday Meals

Reducing meat consumption by 15%, (the equivalent of 1 day per week), lessens the risk of chronic preventable diseases and has a strong impact on the environment.

Millions of individuals and a growing number of businesses, organizations, city governments and entire school districts are choosing to go meatless one day per week.   Give it a go!

I've gone meatless on Monday for the past few months and have been asked to share what I eat on those days.

Here are my Meatless Meals for Monday, August 18th

Breakfast:  Cheerios Protein with unsweetened almond milk.  This product is quite tasty. A bit more sugar than I prefer but this is a whole family cereal.

Lunch:  Baked potato with Himalayan salt, pepper, and Sun-dried Tomato Basil Gouda.

Snack: Cliff Crunch Granola Bar White Chocolate Macadamia Nut

Dinner:  Fruit and kale salad with blue cheese and pecans.  Had a double portion of this here.

Want to learn more?  If you are in the Gtr Baton Rouge area, join us at a free Meatless Meals Lunch N Learn Session - Sept 11 at Noon at New Hope Baptist Church.  Click here for more information.

Monday, August 18, 2014

Meatless Monday Meals

Eating less meat can help you live longer. reports:
"A National Cancer Institute study of 500,000 people found that those who ate 4 ounces (113 grams) of red meat or more daily were 30 percent more likely to have died of any cause during a 10-year period than were those who consumed less."
No desire to go vegetarian? You don't have to.  Going meatless as little as one day per week has documented health benefits. (More at I've gone meatless on Monday for the past few months and have been asked to share my meal log.

Here are my Meatless Meals for Monday, August 11th 

Breakfast: Smoothie made with a banana, unsweetened almond milk, chocolate vegan Shakeology, 1 heaping tsp of PB2 and ice. Que the angelic music - Ahhhh ahhhh Ahhhhhhhhh!

Lunch: Convenience food meal
Amy's Organic Lentil Vegetable Soup with Food Should Taste Good Sea Salt Brown Rice Crackers. Picked up both products at Wal-mart. They have healthy ingredient lists with robust flavors. (Amy's whole product line is the bomb!)

Snacks for the day
Tamari roasted almonds, apple slices, fresh pear, (thanks Sis Hulbert), and those brown rice crackers were so good - they made a repeat.

Dinner - Easy make at home meal
Roasted broccoli, garlic, red onion and portobello mushrooms, tossed with jarred pesto and whole wheat pasta. This was so easy and so good.

Wednesday, August 13, 2014

Lasting physical change starts with your thoughts

Last night while clearing out some files in the attic, I came across these photos and got to reminiscing about pregnancy days.

Then I looked at the date, calculated my age and realized the me in those pictures wasn't from a baby, it was from fried chicken and pie. 

Those pictures were almost a decade before my babies. I was in my late twenties. A time when I took my youth and health for granted. I was sedentary and my relationship with food had me on the path to high blood pressure and diabetes. 

18 years later, I thank God for change. I've seen change in my weight, clothing size, cholesterol, blood pressure and glucose levels - but I'm most thankful for the change in thought, focus and behavior. 

Pastor Rick Warren in The Daniel Plan states it well.  
"Lasting change requires new ways of thinking. The way you think determines the way you feel, and the way you feel determines the way you act.  If you want to change how you act, you must begin by changing the way you think. Your thoughts are the autopilot of your life."
Aligning my thoughts with God's truth was key to my physical change. This body:
  • Is not mine to do with as I please.  
  • God created it. 
  • Jesus bought it.
  • The Holy Spirit lives in it.
  • God calls and equips me to take care of it and doing so honors Him.

Framing thoughts re food and activity on these truths brought mindful moderation to my lifestyle. Fried chicken lost it's irresistible allure and moved from a regular to a rarity in my eating. While I still heartily enjoy pie - I don't want it often (and when I do have a piece, I enjoy a piece - not the whole ding dang pie - smile). 

Change is possible.
Thank God for change.