Write Yourself to Your Goals and Dreams!

Ask yourself this: If you could have, do or be anything, absolutely anything (and time/money was not an issue whatsoever) … what would your life look like? What is that vision?

Now, before bedtime this evening, purchase yourself a notebook or journal. And begin to put that vision into words, and those words into actions.

First take 3 deep breaths; relax and center yourself. Then take 5 minutes and write down 10 or more things in your life that you are grateful for. The more you can think of the better.

Next, take 5-10 minutes and write down 2, 3 or more things that you want to see happen in your life. It is important to be very specific with as many minute details as possible! Write as though these things are already happening. For example, use phrases like, “I have” or “I am” rather than, “I want.” This is because you want to be in the mindset of doing, not wanting. You can also write in “Thank You” form: “Thank you for the great such-n-such opportunity, thing, event that I have been wishing for.”

While you are imagining and writing, take note of your emotional state. Explore the idea of doing what you desire. Allow yourself to feel that, emotionally and energetically. Feel the happiness, joy, and energy are coursing through your veins when you are mentally place yourself in the place of doing what you want to do with your life.

Writing out what you want to do will help you internalize that notion and you will begin to do those things naturally.

Do this every single day for a minimum of 21 days (doing something every day for three weeks creates a sustainable habit). Over the next few weeks, watch how things begin to suddenly show up in your life… the very things you have been writing about.

A couple years ago, I partook in this weekend seminar that was all about “being” and “creating” from our authentic self. One of the interactive exercises we did, after writing what our dream life would look like, was called, “What Do You Want?!”

We sat across from a partner, and our partner would scream over and over really loudly, “WHAT DO YOU WANT?! WHAT DO YOU WANT?! WHAT DO YOU WANT?!” While the other person screamed out everything they had written in their “dream journal.” An example of something I wrote and screamed out was, “Snoop Dogg is performing at my custom designed lake-view home, house-warming party!” The sentence may not read very well… but you get the point!

This was an extremely powerful exercise for everyone, including myself. It raised my energy so much so, that I felt myself LITERALLY vibrating, like I was floating on a cloud. It also raised the bar. Will Snoop Dogg ever perform at my house? I’m telling myself that one day he will! Reaching out to that fantasy allows me to float among many more measurable goals which bring happiness, joy, and satisfaction. Once those goals are met, the dream goals become easier to attain.

The daily writing of your goals is one of many extremely powerful ways to keep that vibration UP! Doctor Gail Matthews is quoted saying, “People who write down their goals are 42% more likely to achieve success than those who don’t write down their goals.”

This also forces you to focus on positive outcomes rather than negative circumstances. When you focus on what you don’t want or what you don’t like in your life, have you ever noticed how much more of what you don’t want or like shows up? Well the same thing happens when you focus on what you do want!

****You can also do this 1st thing in the morning or just when you have time during the day. The key is to get in this “good” habit!

The Stop Sign

We all know that when we reach a stop sign that it means to STOP, however, if you “run” the stop sign, knowing it meant to stop means absolutely nothing.

The stop sign here is synonymous for the areas in our lives in which we clearly know that we should make a different choice. How many stop signs do you run in your every-day life?

Ponder the following questions…

  1. Do you make the time every day to prepare healthy meals, cutting up fresh fruits and vegetables which you know add needed nutrition to your body or do you rush through your day, throwing frozen dinners in the microwave or going through drive-throughs and think you’re feeding your body with “food”?
  2. Do you take the time 3 or more days per week to fit some form of heart-healthy and fitness enhancing exercise or do you make every excuse in the world why you “can’t”…kids, not enough time, too tired, etc.?
  3. Do you read books that enhance your mind and deepen your awareness of yourself or watch media that inspires and enriches your life or do you mindlessly fill your free time watching more than an hour of TV per day that is filled with mind-numbing reality shows, violent images and people embarking on doing the things in life that you wish you were doing, while you sit there and make excuses of “why you can’t” do, have and live the way you want to do, have and live your life?
  4. What types of people do you surround yourself with? Do you surround yourself with people who make you, “stand on your tippy toes” -Lisa Nichols (make you want to be a better person) empower you, inspire you, and encourage you to “Be” more, “Do” more and “Have” more or do you mindlessly surround yourself with people who are drama, gossipy and settle for mediocrity in their lives, people who enable you to feel either “superior” or to settle for mediocrity in your own life?
  5. What types of romantic relationships do you get into? Are they with people who again, enrich, inspire and empower you or do you settle for “what you can get” with people who bring drama, pain and misery?
  6. Do you live life from a sense of purpose? Do you know your worth and value? Do you show up in a way that screams, “I RESPECT MYSELF!” Or do you meander through life just getting by and never taking the time or putting in the effort to better yourself, or bring more meaning and value to your life?

When you take a good deep look, and ask yourself these questions, what answers do you come up with? Aren’t you deserving of every possible positive, healthy, and amazing thing that you can bring into your life? If you are not living your life on your own terms and with a sense of purpose, what can you do to implement the necessary mind-set that will enable you to do so? Are you not worth the necessary fortitude and self-respect it takes to “be” the best version of yourself possible, hence allowing you to live a meaningful, prosperous, fuller, and more abundant life?

The Plane Crash

A couple years ago a friend of mine, who was 84 years old, crashed one of his personal planes and walked away with minimal injuries, just a few scratches on his nose! Yes! I just said, an 84-year-old man crashed a plane and walked away barely scathed! After the crash, he was transported to the hospital. The following day a friend of mine and I went for a visit. While we were visiting him, I was showing his wife a picture of his plane that had been posted on Facebook by their son. She took my phone, walked over to him and showed him the picture.

The words that followed out of his mouth were and I quote, “Ohhh, I can put that back together.”

My point here is, what is Your state of mind? Is it negative or positive? Is it complaining and whining or is it optimistic and filled with tenacity? The only thing my friend was complaining about was wanting to get out of the hospital and go home. He had been placed in the ICU upon being released from the ER; I mean, he did crash a Fa-Rekin plane!!! However, all he wanted to do was get home, so he could start putting his plane “back together”!

So… If you were in a plane crash, regardless of your age, would you survive it…barely scathed?! The “plane crash” here can be used as a metaphor for situations that happen in our every-day lives. How many “plane crashes” do you survive barely scathed on a daily basis? How do you put your “plane crashes back together”? What do you allow to derail you and squash your joy?

Our state of mind and how we “show up” in the world is in direct correlation to how amazing or not so amazing our lives are. My friend is one of these unique people who would most likely tell you that his life is amazing because he lives his life to the fullest, doing every day, that which makes him happy! He never developed the mentality of, “well, I’m too old to do what I did in my younger days.” I am most positive that when this guy leaves this world, he is going to leave it doing what makes him happy and nothing less!

Living a FullFilling life is key to quality of life and life satisfaction! Your mindset is also key to developing quality of life and life satisfaction. It is important to have a “growth mindset” rather than a mindset that is based on what is wrong, could go wrong and dwelling on what went wrong. You get what you focus on. Your mind controls what your eyes see. What do you want to “see”?

My friend does not even let a real plane crash derail him!

So, most recently he was working on the engine on another one of his planes; he is now 86 years old, when the oily rag he was using, fell into the engine. He bends down to get it and the propeller, which was running, hit him and lopped off the tippy top of his head! Fortunately, it was again, a minor scathing. The story goes; he grabbed this dirty, oily rag and placed it on top of his bleeding head and drove himself home, which is less than 5 minutes away. He walks in the house and says to his wife, “Getrude, we gotta go back to hospital again…”

Your mindset is also in direct correlation to how quickly you bounce back from negative happenings in your life!

There are numerous stories of centenarians that attribute their longevity to the quality of life they generate due to self-care, connection with others and keeping themselves busy doing things they enjoy! The many elderly who allow themselves to become sedentary, look upon their later years as a burden to others and just allow themselves to “die” pass a lot earlier than those who keep themselves young by playing and enjoying life!

Like I mentioned above, when my friend leaves this world, he will probably leave it doing something he enjoys, which for him has everything to do with his planes!

To be honest, he will probably out-live us all.

Un Fa Rekin Real Paleo Brownies!!

This recipe I got and modified from Paleo Grubs


  1. 1 cup almond butter
  2. 1/3 cup organic maple syrup
  3. 1 egg
  4. 2 tbsp ghee
  5. 1 tsp vanilla
  6. 1/3 cup cocoa powder
  7. 1/2 tsp pure baking soda
  8. ***Add nuts of any kind, orange zest or anything you want


  1. Preheat the oven to 325 degrees F. In a large bowl, whisk together the almond butter, syrup, egg, ghee and vanilla.
  2. After mixed really good and creamy, stir in the cocoa powder and baking soda
  3. If adding zest or nuts, fold them in now.
  4. Pour the batter into a 9-inch ungreased baking pan. Bake for 20-23 minutes, until the brownie is done, but still soft in the middle.
  5. En-FaRekin-JOY!

Continue reading “Un Fa Rekin Real Paleo Brownies!!”

Cauliflower Mash w/Paleo Gravy

* One head of cauliflower cut into florets
* 2 slices free range bacon
* 2 Tbsp ghee or grass fed butter
* salt n peppa to taste
* 3/4C organic beef or chicken broth (possibly 1/4 C more)
* 2-3 scallions sliced tiny
*** goat cheese–optional (does make it taste mo delicious tho)

What I do
* Place large pot or skillet with a fitted cover on your stovetop, add 1 to 2 inches of water and set to medium high heat. Place the cauliflower florettes into a steamer basket and lower into the pot; make sure the water is not covering the vegetables. Cover and cook until very tender about 12 to 15 minutes.
* Meanwhile, cook the bacon until very crispy and set aside on a paper towel to drain the grease.
* Test the Cauliflower with a fork by piercing it to make sure that it is mushable. Place the cauliflower into a food processor.
* Add ghee, broth, salt n peppa, and goat cheese.
* Blend until puréed
* Top with crispy bacon and scallions or mix the bacon and scallions throughout the cauliflower mash.
*Pour gravy over top

Paleo Gravy
*2 TBSP melted ghee
*2 TBSP arrowroot powder or tapioca flour
*2 Cups heated up beef, chicken or vegetable stock
*Sea salt and cracked black peppa to taste
What I do!
*Heat a medium size sauce over medium heat
*Add “flour” to melted ghee and whisk vigorously until combined with NO LUMPS.
*Cook for 30 more seconds
*While whisking, slowly pour in the heated stock. Continue to whisk and cook for 1-2 minutes.
*Season with sea salt and peppa.
*Pour over cauliflower mash and…….

**** En-FaRekin-JOY!! 😋

Healthy’er Jalapeno Poppers

-Bag of jalapeños – cut in half and deseeded OR use mini tri-colored peppers for less heat
-11 oz log of Goat cheese (room temp)
-1 jar of sundried tomatoes in oil
-1 jar of red or tomatillo peppers
-1 TBSP jarred garlic or 3 cloves chopped garlic
-Sea salt and cracked black peppa
-Zest of entire lemon
-Juice of lemon
-Several leaves of chopped fresh basil
-Package of Prosciutto ham (leave ham in fridge till ready to wrap jalapeños!!)

What I do!
-Add goat cheese, tomatoes, peppers, garlic, salt n peppa, lemon zest n juice and basil to a food processor and pulse several times till blended.
-Fill jalapeño boats with mixture
-Wrap each boat with ½ slice each of prosciutto
-Place each boat on a sheet pan lined with aluminum fool
-Bake at 400 for 16-18 minutes.

Fresh Made Ranch dressing
-1 cup Greek yogurt
-1/2 cup fat free buttermilk
-Chop Fresh dill, chives and garlic
***Mix all ingredients together with a whisk

De Damn Licious Brussels Sprouts

O…K, so whenever I make these, they seem to be Thee hit at the dinner table! I have been told by people who HATE brussels sprouts that this has to be one of the BEST things they have ever eaten!

– Ingredients
* One Tbsp Olive oil
* One whole yellow onion chopped
* Three cloves raw garlic diced
* One package diced pancetta ham
* One Cup balsamic vinegar
* One package brussels sprouts, each sliced in half
* Sea salt and cracked black peppa to taste

– What I do
* pour olive oil into heated pan, heated to medium
* add chopped onion, salt and pepper to taste and cook for 5 minutes. Stirring occasionally!
* add garlic, cook for an additional 15 minutes
* add pancetta ham, salt n peppa to taste, cook for five minutes with onions and garlic
* add 1/2 Cup of the balsamic vinegar
* Cook mixture for another 20 minutes stirring occasionally
* add chopped brussels sprouts and rest of the balsamic vinegar
* Cover and cook for 20 more minutes.
* uncover, stir well
**** Serve and Enjoy; try hard not to lose mind because they are so…
De Fa Rekin Licious!!!!! 😋😋😋

** To make for a larger group just double or triple the ingredients!

Flavor EXPLOSION Deviled Eggs

– One dozen regular sized cage free eggs boiled for 13 minutes
– ¼ cup Greek yogurt
– 1 Tbsp. melted ghee
– 2 Tbsp. white wine and another 1/2 TBSP!
– Juice of whole lemon
– Zest of lemon
– 2 Tbsp. capers
– Fresh dill cut to tiny sprigs
– Sea salt n peppa

What I do!
– Slice cooled eggs lengthwise then place all yolks in large bowl.
– Zest entire lemon, set aside.
– Mix in yogurt, melted ghee, wine, lemon juice, capers, lemon zest and salt n peppa -Top with
sprigs of dill

En Fa Rekin Joy!