Garden Graffiti (Part 6): “Up the Ladder to the Roof” (Rooftop Gardens)


"Don't you wanna go up the ladder to the roof, where we can be see heaven much better?"
                           -Jean Terrell of the Supremes (from the song "Up the ladder to the Roof")


(below) I must be slipping, I know that skyline, but my mind can't place it [photo source]

..just a "made for browsing" collection of some cool Rooftop Landscaping that I ran across,  ENJOY!!!



“Inner Strength”: Amna Al Haddad “Raises the Bar”

Amna Al Haddad, 27 years old in 2017,  is a former journalist, now professional and Olympic weightlifter from the United Arab Emirates.

She is signed to the Nike Women's Team, as Nike continues to promote and celebrate women's athletics.



Home Cookin’ !!! Buddha Bowls while “Walking on the Chinese Wall”, Fujian, China

On the menu:
Vermicelli Noodle "Buddha Bowl" with Pan Seared Salmon               Summer Glow "Buddha Bowl"
15 Minute, Mandarin Orange-Avocado "Buddha Bowl"                      Cilantro-Lime Shrimp Bowls
Miso Veggie Breakfast "Buddha Bowl"                                                     Easy Vegan "Buddha Bowl"
Grilled Chicken Greek Souvlaki Bowls

Not much to say, cause I'm "Zenn-ed" out after putting the photos in. Just tasty "Buddha Bowls", Buddha Quotes, the house, and the Music……..

So, enjoy a "Zen-Browse" in this "Zen -Zone" ……… in Fujian, China…..



Fifty+, Fit and Fabulous !!! Stephanie Person, Nutrition Coach, Age 50 (…She lives around the corner from the “Fountain of Youth”)

Going into my typical "Super Sleuth" mode on Ms. Stephanie Person, I don't have and exact date of her 50th birthday, but from what I can tell from her Instagram Pages, she turns 50 in  early Jan 2017.

But let's not split hairs, this "Bundle of Energy" is gonna be a stick of Dynamite for decades to come!!!



The New [Superfood] Kids on the Block (Part 7): Black Cumin Seeds (a.k.a., “Black Seeds”)


I must be slipping……

…because I saw myself, admittedly less humble than I should be, as the "King of Research", but I had never heard of Black Cumin Seeds until 2016 (many thanks to a reader of my blog who hooked me up).

So, though a "New Kid" from my point of view, Black Seeds are an ages old Superfood, revered in history. And after research, I had to immediately bring this "New Kid" into my daily regiment.



Body (Part 38), a.k.a., “Brick House” (….the Abs Slideshow)

Those "Brick House" abs in front of the "Brick House", belong to my girl Lauren Hamlet, up here with me in the Great Northwest…….

…..and she's gonna headline this batch of "taught tummies"

Although a few stragglers may have slipped through the cracks……

…..I intentionally tried to make this a "No Breast Implants" and "No Steroid Girls" slideshow.



Men’s Health: African-American Men at Higher Risk of False Positives in Prostate Cancer Testing

While an elevated prostate-specific antigen (PSA) test can be frightening news for men…..

……new research shows that sometimes the levels are caused by a naturally occurring hormone, and may not indicate a need for a biopsy.



New in “The Wanderlust Food Diaries” : “Spend the Night” … The Valencia Lounge Hostel, Valencia, Spain

On the Menu:

"Iberian Eats"
(Spanish and Portuguese Influenced Recipes)


to go to the post, click on any of the photos, or click here


Portuguese Chicken                                                                              Spanish Healthy Paella



Men’s Health: Questioning the Necessity of Prostate Cancer Screenings

This article I'm posting as a  collaboration with and organization called The Sexual Wellness Center (for Adults over 50)

The article is copied word for word, but make sure you read my comments added at the bottom, as I always have my own opinion and spin things.



New In “Dinner and a Movie” : Mississippi Masala

On the Menu:

"Mixed Masala", "Hot and Spicy" Dinner Inspirations


to go to the post, click on any of the photos, or click here


Chicken Korma Masala                                                                          Mississippi Shrimp Gombo ______________________________________________________________


Girl Talk: DIY Skin and Body Care (Part 8), a.k.a., “The White Article”

Originally, I had photos of a multi-cultural assortment of "Earthy Girls", dressed in white, for this next article in my well received "Color Series" of DIY Skin and Bodycare articles, "The White Article".

But I called an "audible" (football term), cuz' these photos of Australian fitness blogger and model,
Micah Gianneli, simply blew away the others, at least in my "Professional Girl Watcher's" eye…….



Home Cookin’ !!! “When Love Calls” ….I might be having Breakfast in a Farmhouse in Flinders, Australia

On the menu:
Almond Flour Pancakes with Huckleberries/Blueberries               Eggs Baked in Tomatoes
Savory French Toast Stuffed with Turkey and Cheese                    Carrot Cake Pancakes
Smoked Salmon and Egg Stuffed Avocados                                      The "Bagel Bar"
Pesto and Roasted Tomato Omlette

So here's the "stupid, irrelevant, but true" story……

Back in college, me and my boys were sitting around drinking cheap beer, eating good pizza, and smoking some, shall we say, "Bill Clinton" cigarettes (the cigarettes that are now legal in 24 states).



Heal Thyself: How I cured my Painful Knees using just my mind….

…meaning, I cured my severe knee pain by thinking the issue through, and changing my exercises.

My joint pain remedy over the past 5 years, that being eggshell membrane tablets, seemed to stop working.

Completely stopping leg exercises for 2 months in the gym didn't work….nothing was working.



“Dressed to Grill” … Sophisticated Skewers (Part 5)

Summer grilling is over for most people, but I'll be out there all winter, grilling my Oysters, a superfood I bring into my diet to 4-6 months out the year after summer for prostate health…….

[below] Pineapple Chipotle Shrimp Skewers [more info further down]pineapple-chipotle-shrimp-skewers-2

…even if those grilled oysters were not for health, they are just so damn good 🙂

And when I grab my oysters from Whole Foods every Friday after my workout, I can't resist grabbing a couple of their pre-made skewers for a late nite snack. It's gonna be a fun winter of grilling!



Body (Part 37), a.k.a., “Ascension” (…a Dancer’s Slideshow)

Break Time!!! Two months has come and gone, and I need my break from "egghead" health science.

Body (Part 37), a.k.a., "Ascension" (...a Dancer's Slideshow)



Food For Thought: Why I’m taking “a knee” against the Medical Industry

…because the Medical and Pharmaceutical Industries are KNOWINGLY murdering [and otherwise destroying the lives of] thousands of times more African Americans than the Police ever possibly could.

Now that I have Your Attention……

Unlike Kap's war, my war is a silent, covert war….

…in my war, no videos exist of "hands raised" police shootings to charge up raw racial emotions.

But in the dark shadows, silently, in my war, the Medical industry is KNOWINGLY murdering and maiming untold hundreds of thousands. But, if it ain't on YouTube or CNN, I guess it ain't reality…….



“Short Story Long”, a.k.a., “The Adventures of Lee Litumbe” … (Part 2) “A Family Affair”

…one nomad [myself] "non-vicariously" enjoying the travels of another nomad [Lee Litumbe]

I suppose, there was one positive thing that came out of the death of my mother this summer…..

…that being, although me and my brothers never had a great relationship, we forged a rock solid, and assumedly permanent bond, in the weeks before and after my mom's funeral.



Home Cookin’ !!! Asian eats in a Japanese Home that “Turned Away” from Traditional Design …. Nagano, Japan

On the menu:
Cardamom & Rose Iced Latte (Japanese Ice Coffee)               Grilled Japanese Farm Style Teriyaki Bowl
Sesame Ginger Miso Cucumber Salad                                        Easy Japanese Chicken Yakitori
Asian Style Chicken Cabbage Salad                                            Saikoro Steak

Being addicted to what I call "HGTV Real Estate Porn", I'm so not a fan of those "freak show" houses, you know, the house shaped like a boxing glove, or the house made from all purple coconut shells…..

Below, Grilled Japanese Farm Style Teriyaki Bowl [more info further down]

….but this unconventional crib in Nagano Japan ….. well, this one I tried not to like, but I couldn't help loving it. Nice clean flowing lines, creative open and airy layout, NICE!!!



My Top 10 Amazing Health and Healing Benefits of the Coconut

Coconut is probably second [or equal] to papaya as one of the most underrated, potent, health and healing Superfoods, sitting around in the fruit and veggie area of the supermarket……

…….. just waiting and begging for people to tap into its health and healing powers.




New in “The Wanderlust Food Diaries”: “Smooth Sailing”, The “Necker Belle” Catamaran (based in the British Virgin Islands)

On the Menu:
"Smooth Sailing" Caribbean Lunch Inspirations

to go to the post, click either of the photos, or click here


The New [Superfood] Kids on the Block (Part 6): Acerola

[photo source and info acerola tree planting kits]

I don't think vitamin supplementation is necessary when you find the right whole food nutrient sources.

Acerola, being very high in Vitamin C, eliminates the need for Vitamin C supplements, which is especially important, because most Vitamin C supplements are now made from GMO corn :(



Fifty+, Fit, and Fabulous !!! Pamela Bonita Jacobs, Age 53 (She lives around the corner from the Fountain of Youth)

"Coconut Oil is my secret weapon for my youthful look"
             –Pamela Bonita Jacobs 

With her clear skin, enviable figure, and thick, dark hair, Pamela Jacobs, in Leeds, England, looks every inch the "yummy mummy". But while she might look like someone in her late twenties or early thirties, Mrs Jacobs is 52 [in 2015], and has a 21-year-old son.

Much to her son's horror, she also gets attention from younger men, and embarrassingly, has been mistaken for his girlfriend in the past.



Men’s Health: New Studies Reveal Importance of Zinc In Maintaining Prostate Health

Prostate cancer is the second leading cause of cancer death among men, and considered "epidemic" amongst African American men.

Researchers have uncovered data revealing that the trace mineral zinc plays an active role in maintaining prostate health. Studies reveal that the presence of zinc in the body helps suppress tumor growth, especially in the prostate.



“Vertical Harvest” in Wyoming to grow 50 tons of indoor produce a year

In cold Wyoming Winters, a new Vertical Farm keeps fresh produce local. Winters are notoriously harsh in Jackson, Wyoming, where temperatures can plunge far below zero and snowstorms regularly pummel the surrounding mountains.

The conditions make for world-class skiing, but they aren’t necessarily conducive to growing heirloom tomatoes.



"Body", (Part 38)
a.k.a. "Brick House"
(....the Abs Slideshow)



Men's Health: African-American Men at Higher Risk of False Positives in Prostate Testing


Portuguese Chicken
and Potatoes


ESPN "Body" Issue 2016
Behind the scenes with Olympic Fencer Nzingha Prescod


Almond Flour Pancakes
with Huckleberries/Blueberries


Health and Safety Tips When Deciding to get a Tattoo


My Top 10 Health and Healing Benefits of the Coconut


15 Minute
"Buddha Bowl"


Food For Thought.....
Why I'm taking " A Knee"
against the Medical Industry


"Clean Eating" Mango Bread


"The Wanderlust Food Diaries"
"Spend the Night"
Valencia Lounge Hostel, Spain
Menu: Spanish/Portuguese Recipes


Girl Talk:
Beauty Secrets from Africa


The AMAZING Superfood
"Black Cumin Seeds" of the most powerful Superfoods


Summer Glow
"Buddha Bowl"


Dinner and a Movie:
"Mississippi Masala"
Menu: "Mixed Masala" Dinners


Eggs Baked in Tomatoes


Fifty, Fit and Fabulous!!!
Stephanie Person, Age 50 !!!
Nutrition Coach


Pesto and Roasted Tomato Omlette


Men's Health:
Nutrients for Male Vitality
and Well Being (Part 3)


Tortillitas de Camarones
(Spanish Shrimp Fritters)


"The Adventures of Lee Litumbe"
(Part 2)
"A Family Affair"


Spanish Paella
(....made healthy)


Mens Health: New Studies Reveal the Importance of Zinc in Maintaining Prostate Health


Easy Japanese Chicken
Yakitori Skewers


"Ballet, something pure in this Crazy World" --Misty Copeland


Baked Egg Breakfast Skillet


"A Brand New Ending"
...the most inspiring 5 minutes
I ever had on the Web!!!


Grilled Chicken
Greek Souvlaki Bowls"


Food Based Hair Treaments
Part II
(....a "Boho" inspired article")


See all articles in "The Healthy Chef's Cookbook"
(The Art of Food)


See all articles in "Eat Smart"
(The Science of Food)


(BELOW) Links to my favorite sites who are ''Raging Against the Machine''
(and also some fun cooking blogs)


One Bold Soul: Artist and Writer

(same name, different blog, no need to fight about it)

Real Food Freaks

Kim's "Nutritionally Well"

Special 'shout out' to this food blogger. Totally different style than me, but my favorite food blog in creativity. She inspired me to start my 'Dinner and a Movie' and "Wanderlust Food Diaries' articles.