Are You Worthy?

YES ! YES ! YES !!

You are worth the effort to make a food plan.

You are worth the effort to cook healthy, delicious meals that look good on a plate.

You are worth the effort to sit at the table and use the “good dishes”.

You are worth the effort to do whatever it takes to make yourself feel well cared for.


And here is a great (Easy) recipe.  Marinate, bake, eat!



Hawaiian Chicken

4-6 skinless boneless chicken breasts

1 cup soy sauce

1 cup raw sugar

1 cup ketchup

2 Tbsp minced garlic

Mix soy sauce, sugar, ketchup and garlic in a container large enough to marinate the chicken breasts.  Lay the chicken in the marinade and put in refrigerator overnight (2 nights are better).  Turn over every 12 hours.  When ready to cook, place chicken breasts on a baking sheet and bake in a 375 degree oven for 30 minutes.

My family likes it with gravy topped rice and peas.  It’s also good with mashed potatoes and carrots.  It;s pretty much good with anything.

*I marinate mine in a gallon ziplock bag.

*Cold leftover chicken is wonderful the next day sliced thin and placed on top of a crisp green salad.

Meals In The Mid 1700’s



Colonial meals were different from what we know today.

Breakfast was taken early if you were poor, later if you were rich.

 There was no meal called lunch.

Dinner was the mid-day meal. For most people in the 18th century it was considered the main (biggest) meal of the day.

 Supper was the evening meal. It was usually a light snack.

The Healthy and Tasty Avocado


Avocados were eaten in Central America thousands of years ago.

When you mash them, they are silky and smooth like a creamy dairy product that grows on trees. Mashed avocado works well as a substitute for mayonnaise on a sandwich.

Avocados contain a large amount of fat, but fortunately almost all of the fat is the good kind, monounsaturated fat (the same kind found in olive oil) that is thought to be good for the heart.

According to the breakdown for 1 medium avocado is 26 percent fat, of which only 5 percent is saturated.

They’re also loaded with potassium, fiber and disease-fighting phytochemicals, natural plant nutrients that help protect against a variety of cancers and diseases.

  • Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.
  • Vitamin E — a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.
  • Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.
  • Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.
  • Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.
  • Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.
  • Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.
  • Magnesium – helps produce energy and is important for muscle contraction and relaxation.
  • Fiber – lowers cholesterol and reduces risk of heart attack.

Many people are surprised to learn that avocados are a fruit. They love the taste of avocados but do not realize they are so rich in nutrients and phytochemicals. The avocado’s unique nutrient profile makes them a stand out among commonly eaten fruits.


**  information taken from —