7 Dimensions of Wellness

7 Dimensions of Wellness
7 Dimensions of Wellness

Monday, May 2, 2016

Meatless Monday 5 Things: Asparagus

Asparagus, a long, sometimes green stalk vegetable that I just can’t get enough of. It’s one of those vegetables that you either love or hate. I fall in the Love, love, LOVE category and I’m not ashamed of it. Recently, my sweet co-worker and friend brought me a bouquet of purple asparagus that her husband grows right out in their backyard.  Look at it in all its purple glory! 
Asparagus| foodlovetog.com

When I tell you my heart exploded!! I was so excited to get my hands on this Indiana grown bunch of goodness. So today, I’m sharing 5 Things about asparagus, and  a quick recipe too. 
  1. Asparagus is a stalky vegetable that is typically harvested during the Spring season, but it can be enjoyed all year round. 
  2. Did you know that asparagus comes in more than one type/color? Hence my purple bouquet, asparagus can be found in green, white and purple! The green asparagus has color due to the way that the Sun produces chlorophyll and turns plants and veggies green. 
  3. Asparagus is rich in Fiber, Folate, Vitamin B-12, amino acids and can be known to help reduce the frequency of headaches. 
  4. The thickness of asparagus has no bearing on it’s taste or tenderness.  In fact, the thick spears are pretty tasty and often have a better shelf life than their thinner counterparts.
  5. Growing asparagus is the job for someone with a lot of patience. It typically takes 2-3 years to get a good yield of the vegetable, as the first year is strictly to allow the plant to grown in strong become fruitful.
All in all asparagus is a pretty cool vegetable to put on your plate. Grab a quick recipe for them below. 
Pan Seared Asparagus
A quick and easy pan seared asparagus recipe. Light and tasty!
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  1. 1 Bunch of Asparagus with woody stems trimmed.
  2. Pinch of Kosher Salt
  3. Ground Black Pepper to Taste
  4. 1/2 Tablespoon minced garlic
  5. 2 squeezes fresh lemon juice
  6. Grapeseed Oil to Coat pan
  1. In a shallow pan heat grapeseed oil
  2. Add minced garlic and cook for one minute
  3. Add Asparagus to pan and season with salt, pepper and fresh lemon juice
  4. Stir to coat evenly.
  5. Cook Asparagus 2-5 minutes or to your liking of doneness
  6. Serve and devour immediately

Monday, April 11, 2016

Meatless Monday: Fool Proof Rice

Rice can be a great accompaniment to meals that are meatless. I recently met someone recently who claimed  they never mastered cooking rice. I felt compelled to share my fool proof rice cooking method:
Rice | Foodlovetog
(This applies to White Rice, add 10 minutes for Brown)
2 parts liquid to 1 part rice (Typically a cup)
1 teaspoon butter
Pinch salt

Combine ingredients.
Bring to a boil.
Cook for 20 minutes.
Turn off & remove from heat.
Leave covered to allow all liquid to be absorbed.
Once liquid is absorbed, fluff and serve.
Fool roof!

Monday, March 14, 2016

Meatless Monday: Fun Fruit Kabobs

I recently celebrated my daughter's second birthday and I wanted to share a fun twist on the traditional fruit tray often served at parties and gatherings. Fruit Kabobs.
Simple, handy and easy to make. Grab your favorite fruits and get the party started.

Fun Fruit Kabobs

A fun, kid friendly, alternative to the traditional fruit tray.

  1. Cake Pop skewers (I estimated 2-4 skewers per person)
  2. 15 Strawberries Washed with all greenery removed.
  3. 15 Diced Watermelon Cubes
  4. 15 Medium Diced Cantaloupe Cubes
  5. 45 Green Grapes Washed
  6. 45 Red Grapes Washed
  1. Insert Two grapes on each cake pop skewer top with Strawberry, Watermelon or Cantaloupe alternating until all skewers are filled.
  2. Chill and serve with yogurt dip.
  1. Kabob skewers can be made up to 12 hours before the shindig.
  2. Fruit selection is up to you. I chose fruit that my daughter enjoys, and that you can typically find in a fruit tray.

Saturday, March 12, 2016

I'm not his girlfriend: Sexism in Leadership

By Rhonda Bayless

As a community leader, you’re blessed to enter many different spaces and come across various types of people. This is the joy of doing the work in the community and of being a servant leader. When you enter into some spaces, as a female leader, it’s unfortunate that you have to be aware how sexism will play out right in front of you. You really want to cuss a mofo out and say “What are you looking at?” or “Address me in the same manner as you do my male colleague.”

I found myself having to navigate conversations and direct them so that I wouldn’t have to make such a scene. Having someone continuously trying to sexualize the conversation through gestures, smiles, and positioning reminds us how deeply sexism is rooted. Women must learn how internalized sexism presents as well.

After my friend’s speech, a woman approached me and addressed me as my friend’s girlfriend. The look on my face spoke volumes. Linking me to my friend did not offend me, but he clearly introduced me as a leader with my own accomplishments. Her tone told me that she thought it appropriate to call me his “girlfriend” and that I should respond as such. I didn’t. Another person responded and corrected her.

I deserved to be addressed as an individual since my friend introduced me to the group based on my work, not my connection to him. The questioner’s sexism easily set itself in front of me. It concerns me that we don’t see what we do to each other as women. Too often women we do the heavy lifting in the community, pushing through racism and sexism, a wearying battle.

Sometimes committed female leaders become bitter, tired, and hot-tempered, the product of constantly defending your leadership and hoping that things will change. It also comes from a lack of self-care and of self-reflection. We lick our own wounds, finding a way to deflect sexist remarks at the same time that we learn how to cope with racism.

If my résumé didn’t indicate my gender, you’d still call me a leader, a servant, or an organizer as a matter of mutual respect. Even in the most professional of settings, we find oppression. Both women and men need to understand how sexism breaks down communication and adds undo stress for women who are already oppressed because of racial bias.

Let’s create safe spaces for us all to do the work that needs to be done.

Social Media and Self Esteem

 By Rhonda L. Bayless
 Executive Director

Social Media is an interesting creature. ONLINE: We’re all so brilliant. We’re all so healthy. We all are so religious. We love our mothers. We are perfect parents. Well, I’m here to tell ya, not me.
I’m flawed. I’m quirky. I don’t like to go to places where there’s a lot of people. Quiet is cool. Me and God fight. My daughter and I just had a horrible two years but we’re back being where we should be. I’ve been physically unhealthy for the past two years and it was causing some depression. I couldn’t figure it out. I don’t like to be deep, every damn day. I know what I know and there’s a whole lotta stuff I’m clueless about. I’m a patient friend but I can shut you out without reason. I’m working on me.

Social Media is missing a dose of realness and regular. I’m down for folks working to obtain their goals and doing it out loud. I get it. I know that it can help others. I’m just concerned that we so want to put on the good face of positivity and perfection that we miss out on being human and honest with ourselves. We’re so zoned in on shaping our online persona that I think we forget how to be ourselves. I appreciate my journey. I accept it all wholeheartedly. I’m never afraid to share the ups and downs of my day. It’s a part of my freedom.
I’ve witnessed some amazing displays of emotional neediness on Facebook in particular. I watched a woman document the death of a parent from the statuses saying, “I’m heading to the hospital,” to the announcement of the parent’s death. She posted pics of her and her sister receiving news about the parent’s ill-fated turn. She did video clips of thanking people on Facebook for their support.
What was she getting from this? Without Facebook, how would she receive support and encouragement? What does it mean that we are seeking approval, admiration, and encouragement mostly strangers in many cases? Let me be honest. I will post a selfie of a new doo or new color of lipstick. So I guess, I could ask myself the question and I can’t say I know the answer. I do recall being at a park with my grandson and I took pictures. The first thing I wanted to do is post them but then I thought why not just keep them for me. This was our moment. The person on FB in Florida doesn’t have to share this time. It was for us.

There are more and more articles being written about the psychological impact of social media on the self-esteem. We’re affected and I don’t know if we care. How are we free when we worry about what filter we need to use for a picture? How are we free if we are afraid of our failures and we sugar coat them with bullshit positivity. Sometimes positivity is bullshit. We have gotten caught in memes and graphics of famous quotes that tell us that life should always be rainbows. There’s less memes about the rain and the storm. We learn in the darkness. We should accept and appreciate those dark times and understand that we need both the sun and the rain for all growth to occur.

I appreciate Social Media for all of the connections I’ve made. I’ve met people who have become some of my greatest friends. It’s helped me to reach women globally with my nonprofit. It definitely has its purpose. With all things, moderation is key. There’s no need to color your life with falsehoods to impress people. Have a fulfilled life offline. Connect with people in real time. Social media is a tool so use it carefully. Accept and love who you are because only then will you be free

Monday, February 15, 2016

Meatless Monday: Banana Bread

My Granny was a baker’s baker. I can literally think back to all of the delicious treats that were birthed in her kitchen. Sweet Potato Pie, Caramel Cake, Peach Cobbler, and my favorite, Banana Bread. The goodness. Oh, the goodness. Banana Bread, it’s one of those dishes that I’m hesitant to try by pretty much anyone else other than the members of my family that have it in their recipe arsenal. It reminds me of me of my childhood. Afternoons at my grandparents were always spent with something delicious. This Banana Bread ranks high on the list of desirables. I’m sharing my take on Granny’s Banana Bread. Grab the recipe below. 
Granny's Banana Bread
A sweet, hearty bread recipe for all seasons.

Prep Time
10 min
Cook Time
50 min
Total Time
1 hr
  1. 3 Ripe Bananas
  2. 1 1/2 Cup Flour
  3. 2 Beaten Eggs
  4. 1/2 Cup Melted Butter
  5. 1 Tbsp of Sour Cream
  6. 1/2 Cup Brown Sugar
  7. 1/4 Cup White Sugar
  8. 1 Tsp Vanilla Extract
  9. 1 Tsp Baking Soda
  10. Pinch of Salt
  11. *Optional
  1. Preheat oven to 350 degrees
  2. In a large bowl, with a fork mash bananas until potentially lump free.
  3. Mix in Sugar, Sour Cream, Eggs and melted butter. Stir until fully combined.
  4. Sift together Flour, Baking Powder, Salt
  5. Add in to Banana mixture and stir gently until well combined.
  6. If you are adding nuts, fold into batter gently.
  7. Pour bread batter into a prepared loaf pan and bake for 45-55 minutes or until a toothpick inserted into the middle of the bread comes out clean.
  8. Let cool slightly and serve along side your favorite beverage.
  1. Top your bread with honey or butter. Delish!


Monday, January 18, 2016

Meatless Monday: Roasted Fingerling Potatoes

Roasted Fingerling Potatoes

Need an easy side dish for a busy weeknight? Look no further than roasted Fingerling potatoes. Hearty, Flavorful and the perfect size for adults and children alike. Drop these in the oven and get ready to enjoy!

1/2 pound fingerling potatoes



Extra Virgin Olive Oil (EVOO)



Pre-heat oven to 400

Rinse potatoes thoroughly, drain and pat dry.

Slice fingerling potatoes in half and place in oven safe dish.

Arrange potatoes in a single layer.

Season with salt, pepper and paprika.

Lightly drizzle with EVOO and toss potatoes to coat

Bake in oven for 25 minutes until the inside is tender and outside is crispy.

Serve hot and enjoy! Thanks for reading!


Monday, December 7, 2015

Meatless Monday: Cranberry Orange Punch

It’s holiday party and pitch-in season and you’re in need of something to bring. Well look no further. I’ve got a super simple and delightful punch that will liven up any holiday gathering. If you bring it, they will drink it!
Cranberry orange Punch. It’s made with one of my favorite seasonal beverages- Sierra Mist Cranberry. Whoooooosh! It’s tangy, sweet and pairs well with so many dishes. This recipe will become your go to during the holiday season. *note, this version is made with Champagne or Sparkling wine, which can totally be omitted. Recipe below!
Cranberry Orange Punch | foodlovetog.com
  1. Half Gallon Orange Pineapple Juice
  2. Half Liter Sierra Mist Cranberry Splash
  3. 2 Cups Rose Champagne or Sparkling Sweet Wine
  4. 1 Cup of Ginger Ale
  5. 3/4 cup Fresh Cranberries (frozen cranberries will alleviate the need for additional ice)
  6. 1/2 orange Sliced in Wedges
  7. Ice (optional if items are chilled)
  1. Combine Orange Pineapple Juice, Cranberry Soda, Ginger Ale and Champagne
  2. Stir lightly to combine
  3. Add Cranberries
  4. Garnish each glass with an orange wedge
  5. Serve and Enjoy!
  1. This recipe is made with Champagne or Sparkling wine, which can be omitted.
  2. For additional spark without the alcohol, stir in sparkling or seltzer water.