What we hope to achieve with the information below, is to enlighten you to make wise choices as you navigate through a lifestyle modification to improve your health. Of course, we recommend that you set small, achievable goals and practice them until they become healthy habits and as part of your ‘lifestyle’.

Please do not overwhelm yourself with several different changes, but take one step at a time as you move forward.

Take some time to read the articles below. They may help you with some of your health concerns.



Here are some of my favorite ‘go-to’ recipes that are easy, healthy and tasty. I like simple recipes.

Garlic Pumpkin or Butternut Squash
2 cups Pumpkin or Squash
3 – 4 cloves garlic
1 tbsp. olive oil
1/8 tsp. sea salt
1/8 tsp. black pepper
1 tbsp. water

Purchase a deep orange color pumpkin (Jamaican) or squash. Remove seeds and wash thoroughly. It is not necessary to remove the skin, just scrub with a vegetable brush. Cut in small cubes; also slice garlic in small slivers. Place olive oil in a pot over medium heat. When oil shimmers, place garlic in oil, stir, cover pot and remove from heat. Allow garlic to sweat until flavors combine. Place pumpkin or squash in the oil and garlic mixture, sprinkle salt and black pepper then stir. Add water and simmer until soft.
NB. Pumpkin or squash produces its own fluid while cooking; however, add more water if needed – a spoon at a time.

Salad Dressing (basic recipe)
1 c Basil
1 clove garlic
¼ c lemon juice (fresh)
1 tsp lemon zest
¼ tsp sea salt
2 tsp honey
1 tbsp. apple juice

Blend all ingredients for a few seconds. Then add ¼ olive oil.