Get your Health Groove Back Living in the Diet-Free Zone

kit8Lose weight, reverse the risk

of nasty lifestyle diseases like type 2 diabetes, hypertension, heart disease and obesity with

LifeBliss Food and Lifestyle Coaching

Get Ready  for your Healthy Lifestyle Revolution!

Experience a brand-spankin’ new healthy that’s sensuous, less demanding and simpler.  I’ll show you how to how to heal ROCK your:

  • relationship with food
  • relationship with your body
  • current sense of fun and happiness
  • idea of what it means to be healthy


Exciting Things Going on Here

Hi everybody, it’s been a while, and I hope you all are doing very well.


Well, I’ve been very, very busy. I decided to completely re-design and re-launch this blog.

It’s gonna be prettier, brighter and clearer and I can’t wait to share it with you. I don’t have an exact date for the launch of the shiny new blog but it is estimated to be up within the next six weeks so stay tuned.

The new blog will have a ton of recipes so that I will be able to share all of them and make them available for all my friends to just drag and drop them in the Plan to Eat meal planner, a seriously invaluable tool for keeping organized and eating healthy food. That’s why I’m busy measuring and recording my most fabulous recipes, you know because I don’t usually use recipes. Here is where you can get a free 30-day trial so you can give it a try if you want.

Simple Meal Planning - Plan to Eat

In the meantime, I’m pulling together the best post topics I can. Can you help me? All you have to do is send me a message with a brief description of the two biggest challenges you face regarding healthy eating or weight loss. I will keep your information completely private but when I see common problems showing up I want to address them.

If you want individual help on a particular issue, let me know that because I can do one-time coaching sessions to get you on the right path.

In other news, I’ll be getting my diabetes lifestyle coach certification from the Centers for Disease Control! Woo-hoo! So I’ll be even more effective at stopping the lifestyle diseases that are running rampant through our community.

Why Weight Loss may be More Difficult for Black Women and What you Can Do

About a year ago there was a big deal made over some study by the University of Pittsburgh School of womanonscaleMedicine that supposedly indicated that black women had a harder time losing weight than white women. I didn’t know how to take this at the time. Was it an insult, an explanation, an exoneration? Haven’t we as black women been beaten down enough? From lies and fantasies about how we can’t get a man to marry us (oh really? I’ve been married for 19 years and counting) to how some moron told the world that he thinks we are ugly and not feminine, to…oh, nevermind, it’s too much to name. At some point I realized that I don’t give a damn about the intention of the study, the only thing that matters is what we take from it.

If the typical mainstream ways of losing extra weight don’t work well for us, then why keeping on putting ourselves through that, only to face more disappointment? We need to do things differently because clearly harsh diets and boot camps and marathons are just stressful and inflammation inducing counter-productive methods for us to get healthy.  Historically and today we have neglected or been unable to fulfill our need for pleasure and relaxation. So instead of abusing our bodies into skinny submission that we can’t maintain anyway, let’s take another path. Instead of fighting against our bodies, why don’t we just give them what we know they need? Love, acceptance, pleasure and rest–things that have been historically unattainable to us.

Today, science tells us that the major contributing factors to weight gain or difficulty losing weight are stress, lack of rest and poor quality food. We may not think of it this way now, but body fat is a protector against starvation and to some extent, malnutrition. Historically, we have had heavy burdens to bear. We were forced to work gathering water and firewood and more back in the motherland. We were forced to work in the fields in the West. And consider pregnancy, childbirth and mothering under those conditions. Food supply was either precarious or had to live off of meager scraps. All this on top of the challenges and stresses of nurturing a people. So, the truth is that a slower metabolism was an adaptation to our environments that played a major role in our survival as a race. [Read more…]

Simple Old Fashioned Corn Bread Recipe

Get ready to kiss that Jiffy cake goodbye! You will not believe how easy this is to make. Of course it’s only slightly sweet, which I think brings more of the corn flavor out. I double this recipe and use it for my cornbread crab dressing for Thanksgiving. Or, make this a weeknight side by premixing ziplock bags of the dry ingredients and store in the freezer so you can whip it out, add the wet ingredients and voila!


  • 7/8 cup stone ground yellow cornmeal
  • 3/8 white whole wheat pastry flour
  • 1-1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 3/4 cup milk
  • 1 large egg
  • 3 tablespoons oil
  • 1-1/2 tablespoons sugar


  1. Combine all dry ingredients in a bowl and mix.
  2. Add egg, oil and milk and stir to incorporate (only a couple of minutes)
  3. Pour mix into an 8×8″ square baking pan (I prefer glass)
  4. Bake 20-25 minutes until golden brown and firm on top.

Spices 101: Make your Healthy Meals Pop!

spices2When I talk about eating whole real food people think about bland, styrofoam chicken breasts and water flavored broccoli. Ewwww. But when you know your way around the kitchen your options are endless. Those boring chicken breasts can take on so many exciting personas: jerk, lemon pepper, curry, herbed, masala, tajine, balsamic, citrus, teriyaki, barbecue, parmesan crusted, panang, southwestern…and that’s only what I could shake off the top of my head in 10 seconds. I’m sure there are more.

But no matter what your skill level is, you can hook up some seriously fantastic dishes, even on the fly. What creates all kinds of variation in dishes is spices. Since antiquity, spices have been just as aggressively sought after, if not more than silk and gold. Spice trade played a very important part of history, and today are still greatly valued.


Getting the freshest spices available is key to enhancing dishes from good to OMG Terrific! The freshest and best spices are not usually found in a supermarket. Supermarket varieties don’t specialize in supplying the highest quality and often those spices have been sitting on a store shelf for YEARS. You can find them at [Read more…]

Veggefied Chili

Chili is one of those dishes that is hard for to get wrong.  You can do whatever you want with it and usually it will turn out okay.  Besides, even though I can be a foodie purist, in this case I don’t really believe that there is such a thing as authentic chili.  Chili is whatever you want with it and I don’t care what the Texans say.

So, I decided to make my chili today with more nutrition, more fiber, and no meat better quality meat.  (The fam wasn’t feeling the vegan thing today) I sometimes use ground turkey in the chili.  But generally (whole) meat is better than ground meat because ground meat poses all kinds of food safety problems because one package can contain product from multiple animals, perhaps from multiple countries, and the meat is very easily contaminated.  Not to mention, the ground turkey is not free range or organic so who knows what’s in it.  I used organic chicken breasts that I cooked in a pressure cooker with a little (organic) chicken broth.  I use organic to avoid the antibiotics that factory farms inject or feed to animals to ward off disease–disease that is caused by living crowded together in squalid little coops and for artificial growth enhancement.

Organic chickens don’t need antibiotics because they don’t live in such tight quarters. U.S. Department of Agriculture organic standards prohibit the use of any medical treatment for animals unless they are sick, including antibiotics and synthetic parasiticides. Read more about organic vs. conventional chicken

Now back to the vegetable part.  Note- I hate the word veggies, so other than this sentence you won’t see it here.  I added carrots, corn, and cauliflower to the usual beans, tomatoes, peppers and onions.  The carrots and cauliflower take on the flavor of the chili in

[Read more…]

Calories Shmalories

It’s ingrained in our minds that the moral of all our weight issues is calories in, calories out. A calorie is a calorie so count them like you count your dollars. So we take that regimented, clinical approach, and it may work for a while but eventually the results taper off and come to a screeching halt. So we fiddle with the numbers some more and get teeny-tiny or no results. It’s frustrating! What gives?

First, calories DO matter. But they are not the ONLY thing that matters, because if that were the case, very calmemefew people would be fat. Generally, you do have to be mindful of those calories because ultimately, unburned calories get stored as fat. However, the NUMBER of calories is not the whole story, or even the main idea.

We all know people who eat like a billion calories a day and aren’t overweight. If calories in calories out were the answer, these people would eat and eat and then explode because there is only so many calories that can be burned off. Any person could run at top speed all day long and still not burn off every calorie that they ate on Thanksgiving, or example. But why don’t they blow up?

Calories matter not only because of how many you eat, but how many of them your body decides to store. Bodies decide to store fat for a multitude of reasons, which is not necessarily a bad thing because many of those reasons come from the body’s natural instinct to survive. Your body has a built in system to keep you alive by rationing your stored fat reserves in hard times. Hard times like famine, illness, stress, inflammation, etc. It was meant to be a good thing. But somewhere the good thing went awry. [Read more…]

Women, Weight Loss, and Reversing Lifestyle Illnesses

Oh boy! I’m working something so fabulous, so delicious you will want to be a part of this! But my first step is to get some valuable information to get this thing going. This program to help women learn to eat to lose weight and reverse the risk of lifestyle induced illnesses (prediabetes, obesity, heart disease, hypertension) will be:

  • comprehensive (all you need in one place)
  • highly personalized
  • interactive (not just instruction)
  • permanent; easy to maintain
  • adaptable to any lifestyle
  • fun; the whole family will go along

It’s not a bootcamp, a diet, or a bunch of supplements. I’ve done tons of research and I fully understand how our bodies work and I’ll share it with you in a simple, common sense format that you’ll be able to use forever.

Be the first to take advantage and get the pre-release discounts and get more FREE, in-depth, exclusive info and updates to help you lose weight and put a STOP to lifestyle-induced illnesses RIGHT NOW without pain and suffering? Subscribe here.

So please, ladies take a few moments to complete my survey. I promise you won’t regret it! Thanks!


The Problem with Clean Eating

When people ask me what Nutrilicious Living is, sometimes I tell them that it’s basically this:

clean eating + incidental exercise + fun movement boosters.

eating soapHow else can I quickly describe it? But what I’ve been noticing is that clean eating is not a static or fixed term. People are running around like banshees chastising and finger-wagging at the masses about what’s good, pious, pure and pristine as opposed to bad, evil, nasty and squalid. What the hayell…it’s not like that!!

I was reading some magazine that described clean eating like this: it means joylessness, piety, self-regard, self-delusion and staggering pomposity. Gwyneth Paltrow “eats clean”, which tells you all you need to know. What she’s doing has also been described as a crackpot diet.

All this time I thought clean eating was meant to be non-dogmatic, not extremist, and certainly not a diet! Yet I’m seeing stuff like this as clean eating requirements: [Read more…]

Letting Go of Little “Isms” to Start Fresh

Every now and then I’m talking to someone and they ask what I do. But after I barely get the words food and lifestyle coach out, they frown and launch into this loud


Followed by:

Ah can’t be (fill in the blank with some random healthy lifestyle behavior)

Ah can’t be…

Ah can’t be…

Now I usually just shrug it off and keep it moving but this time I just zoned out thinking about this while they went on and on about why they can’t be living a healthy lifestyle. And btw, I wasn’t trying to recruit or sell anything to this person.

So then I thought about something I learned back in the day in tantra training. It was about holding on to stories (isms). It’s a function of the ego to protect us from pain. The side effect of this protection is that it forces us to always play a part in that story, even if it means living a lie. [Read more…]

8 Colossal Mistakes that Sabotage Healthy Eating Efforts

Even for the savvy, it’s a jungle out there when it comes to eating for health. Most of the confusion is because of the foodlabelsmultimillion dollar health and weight loss product industries like it that way, so that they can continue to successfully peddle their wares. But knowing a few key tips will help with the journey.

1. Not having any goal

So you’re gonna “eat healthy”. That’s fantastic! What are you trying to accomplish? *crickets* There are so many vastly different ways of healthy eating. And the definition of healthy, based on the individual, varies just as much.

I see this sometimes in my office kitchen when I’m heating up my lunch. Sometimes a coworker comes in and sees what I’m eating (btw, I’m not a nutriligious attention whore, seeking comments and questions about the food I’m eating) and immediately launches into some unprovoked apologetic soliloquy about how they’re trying to “eat better”, while I stand there with a blank stare on my face. Then I say something mildly supportive as I walk away wondering what the hell that was about.

I never say it but I walk away wondering what exactly they meant by “eating better”?

Do you want to eat more nutritious food? Less salty? Less sugary? More plant based? Less processed? All of the above? For weight loss? Reversing diabetes? Lowering high blood pressure? Reducing heart disease danger? Eliminating inflammation? What? If you know what you’re trying to do, it would be much, much easier.

2. Taking seriously what “they” say (not knowing who the source is)

The other day I was talking to a relative who doesn’t keep up with food and health issues as intensely as I do. He kept starting his sentences with “They say,…” When I couldn’t take it any more I broke down and questioned about who “they”is (not they are, “they is considered a single entity here). He could never tell me who the “they” was who said that (across the board, even my homemade whole grain vegetable loaded) pizza is bad for you (everybody in the whole world).

Now I was playing around but I really know vaguely who “they” is. It’s some half-baked, out of context study conducted by some alarmist quack or a corporation with economic interests and presented on a dumbed-down news program. Not only are the studies often too limited or flawed, (yes I am such a geek, I actually dig them up and read them myself) but the reporters delivering the information don’t understand it themselves, or else they’d never let that nonsense come out of their mouths.

“They” is not a reliable authority. Seriously, any old body can do a “scientific” experiment and then have it published for you to read on the innanets or for the Morning News for Dummies to fixate on. [Read more…]