Eat– for Good Health

Just about any comfort food can be made healthier.  The cooler weather encourages me to make my oven baked pot roast with vegetables.  This recipe is my grandmother’s.  My grandparents farmed near Sioux Falls, South Dakota.  I love remembering their lovely farmhouse with the huge front porch.

Ingredients:  3-4 lb boneless chuck roast, salt & pepper, vegetable oil, thinly sliced onion wedges, crushed garlic to taste, 2 bay leaves, 1 can low cal cream of mushroom soup, 1/4 cup red wine, 2 T. Worchester shire sauce, 1 T. beef bouillon granules, 3/4 cup water.

Directions: Preheat oven to 350 degrees. Rub salt and pepper into the roast.  Heat oil and brown the roast, searing on all sides.  Place in a roaster pan and add onions, garlic,  and bay leaf.  Combine mushroom soup, wine, Worchester sauce and beef bouillon in a bowl.  Add water and pour over roast.  Cover pan with foil and bake for 3 to 3 1/2 hours or until tender.

Make vegetables separately– potatoes, celery, green beans, carrots, peas, turnips.

Serve with salad and crusty bread.


Eat– for Good Health

Friends, when figuring out how many calories to consume daily in order to lose a couple pounds a week, multiply your present weight by 7.  If you now weigh 127, 127 times 7 is 889.  Here is a basic plan for every meal: a fruit or vegetable, a grain, a protein source, a source of unsaturated fat.  Also allow yourself a piece of fruit as an afternoon snack.  Drink lots of water.

A breakfast example: oatmeal, blueberries, yogurt with coffee or tea.

A lunch example: soup made from broth, some leftover meat, and vegetables.

Dinner is whatever you’re making with reasonable portions.  Count calories, exercise every day.

I call this my Farmhouse Diet because everything is made from scratch, not from a box, except for the can of broth.


Exercise– for Body and Spirit

Walk your way to more confidence!  Feel great about how you look simply by going for a walk several times a week!  That’s the finding of a new Gallup poll, which determined that people who were regularly active had a more positive self-image– regardless of their weight or appearance.  The reason?  Physical activity triggers your body to release endorphins, brain chemicals that make you feel confident and content.

fall colors couple walking

Wordsmith– I also write books

I was a lucky participating author at the Woodbridge Book Fair.  The WVA advertised this awesome event in the OC Register, The Irvine World News, and the Reflections newsletter.  With flyers and banners posted around the community, it was no surprise the turnout was huge.  Before the crowd arrived, daughter Janice snapped a photo after husband Gerry and daughter Marla (in the foreground) helping me set up my space.


Wordsmith– I also sign books

Today I will sign my 2014 release, A BRAND NEW ADDRESS, from my futuristic new adult suspense INTERVENUS
Series at the Woodbridge Community Center, 31 Creek, Irvine, California from 4 to 7:30 pm.  In a half hour I will go there to set up my table.  My husband Gerry will come by tonight and snap a photo. The New Adult romance genre is fun to write.  It’s about coming-of-age awkwardness, first time everything, charm, and tenderness.


People craft– taking care of ourselves

Fight tension and tiredness—with chrysanthemums! Don’t you love these vibrant fall flowers?  Do mums remind me of homecoming football games?  In addition to their perky qualities, they’re brimming with healing nutrients which are revered as a health tonic is tea.  The flowers’ antioxidants also contain calming calcium, blood-pressure-lowering potassium, tension-taming magnesium, and energizing B vitamins.  Brew a pot of delicately sweet floral-scented chrysanthemum tea or make your own by adding a few young florets.  Just make sure your flowers have not been treated with pesticides.  Below is a photo of daughter Marla’s puppy, Duchess in chrysanthemums.  I’m also adding photos of our front yard—hard to see the chrysanthemums which are behind the birch tree on the far left.



People appreciation

Some of you who have visited here know that my thirty-seven-year-old son, Johnny, slipped off a cliff while hiking down to a creek.  When Johnny broke his ankle, it was twisted backwards.  On his other leg, his patella (knee cap) was dislodged.  Now a month later, with both legs in casts, he’s as resourceful as anyone could be.  Lately, whenever bringing meals down to the “Dana Point people”, I’ve noticed how, Roxanne, my third grade granddaughter has matured.  She loves her dad so much and stays close in case he needs anything.  Like him, she tells a lot of cute stories and kids around.  Yesterday she said, “Grandma, you can sit here if you want,” and pointed to the commode.  Funny, sweet, Roxy!  She was born just before Halloween.  Her birthday party has a Halloween theme.

happy halloween

Wordsmith– I also write books

Author of RELICS, Maer Wilson put a spotlight on me on her blog, Myth Behavin’.  Thank you, Maer!  Here is her post–


Kathleen Rowland
It’s a pleasure to welcome Kathleen to the blog today to chat about her book, A Brand New Address, her first novel in the Intervenus series.
Kathleen Rowland
At sixty-eight the clock is ticking, and Kathleen Mary Elizabeth Pugh Rowland lives in the present. She cherishes any kind of time with her husband whether it’s moonlight sailing or walking the dogs. Did she mention Gerry is witty, intelligent, warm, and understanding? As the song goes, she’s lucky to be in love with her best friend. Of course as empty-nesters, they welcome the rowdy “fabulous five” and their terrific people any time.
As long as she can remember, storytelling has been a release. Writing fiction has given her a chance to escape into worlds she’s created. Kathleen writes romantic suspense under her own name Kathleen Rowland. So that readers don’t become confused, she decided to write a new adult series under the pen name, Rudyard Rowland.  Rud is a younger version and doesn’t like her name either. That’s right. With the last name Pugh, her nicknames were Pughie, Pughtrid, and Pugh-bird. “Hello Stinky!” In the U.K. someone made a list of the most embarrassing last names, and at the top was Shatwell.  Some things end up being fortunate.  She never makes fun of anyone, and some situations (like introductions) make us brave.  That’s Kathleen, she’s brave. She’s done many courageous things. She’s moved to new places, brought up five children, started new careers, and created wish lists.  If you’d like to use her method, break a wish down to achievable targets with a deadline. Dreams do come true.
Read on for more about Kathleen!

A Brand New Address
AppleIntervenusCoverThe cosmic impact of 2153 throws Earth into a second Ice Age and pushes planet orbits of the entire solar system.  With its moon-sized asteroids, water erupts under the surfaces of Mars and Venus, morphing their atmospheres into habitable.  After Mars’ nuclear war, Venus is the next big hope.
Yardley is reserved, Marchand has communication issues, and despite their initial mutual crush, it looks like they are never going to work things out.
Taking place during 22nd Century Earth’s second ice age, A BRAND NEW ADDRESS follows childhood friends, Yardley Van Dyke and Marchand LaFond, who trick and tease each other.  Robin-hooding thief Marchand sails his ice-boat across the frozen tundra to deliver fuel and food to the needy.  Subsistence gardener Yardley gives away home-cooked meals.  Just when their attraction sizzles, he enters a space race to Venus.
Yardley promised her dying mother she’d care for the family by growing food in their greenhouse.  Clashing with Dad’s fiancé puts her on the outs at home.  After winning a prize for an intergalactic garden project, she wants to prove her prototype works on Venus.
Groomed for the mission and calling the shots, Marchand can’t let emotions to get in the way.  Maneuvering through sun spikes and space junk is dangerous enough.  Evil competitor Vito Savage plans to annihilate competing shuttles. Will Savage’s darkest sins come to light? If Yardley goes, will she tolerate Marchand’s brazen exterior?  Will Venus be their brand new address where life will find them?
Available in paperback or eBook on Amazon, B&N, iTunes, Kobo, & Smashwords!
You can find A Brand New Address on Kindle and Smashwords.

Now let’s shine the spotlight on Kathleen!
red spotlightMaer:  Thanks for joining us to tell us about your new book, A Brand New Address.  What is the funniest or oddest thing that has happened to you as an author?

Kathleen:  I dream about my characters, and this accentuates the twisted nature of suspense.

Maer:  Do you use beta readers, and if so, what qualities do you look for a beta?

Kathleen:  Yes, I do, as well as paid editors.  I ask them to let me know if the scene makes sense.  Or, do my tags clarify who’s speaking?  I self-edit at least five times before enlisting help from a beta reader or editor, but they do find errors.  We miss some things in our own writing.

Maer:  Yes, we do. :) What is a one-line synopsis of your book, A Brand New Address?

Kathleen:  Yardley is reserved, Marchand has communication issues, and despite their initial mutual crush, it looks like they are never going to work things out.

Maer:  Is this a stand-alone or part of a series?

Kathleen:  It’s the first book of my Intervenus series, but each book is a stand- alone as well.

Maer:  Which character, other than Yardley, is one of your favorites to write and why?

Kathleen:  Sharlene Mantis is Yardley’s competitor on Ice Age Earth.  After they’re thrown together, during the dangerous space race, Yardley and Sharlene appreciate qualities under their surface personas.

Maer:  If you had to pick a color to describe Yardley what would that be and why?

Kathleen:  Green because Yardley is a gardener and nurturer of life.

Maer: Who are your favorite authors to read?

Kathleen:  I read across genres, but to name a few:  Tami Hoag, Lisa Gardner, Jennifer Lyons, C.C. Hunter, Beth Yarnall, Clive Cussler, and Dorothy Garlock.  I always finish reading books from these talented writers.

Maer:  Can you share a bit about the project you’re working on now?

Kathleen:  I’m writing a sensuous romantic suspense for my Waterfront Series.

Maer:  What do you do when you’re not writing?

Kathleen:  On a daily basis I swim laps.  After showering, throwing in laundry, I tidy up the house, head to the farmers’ market and get dinner started.  These activities support my love of home.  Other activities I enjoy with my husband and family are world travel, entertaining, and sailing on Newport Harbor.

Maer:  What influenced you to write in your genre?  Do you write in others?

Kathleen:  I love suspense, and if there’s a love story with it, it’s even better.  If I’m choosing a movie, it’s action-suspense with a love interest.  My favorite T.V. series list includes (Danish Noir) The Killing, The Bridge, Top of the Lake, Twenty-four, and Homeland.  There’s subtle romance in all of these!

Maer:  What music, if any, do you like to listen to while writing?

Kathleen:   Usually none, but if I do, music is country or pop.  I like Adele, Jennifer Nettles, Luke Bryant, Jason Aldean, and Ray LaMontagne.

Maer:  Kathleen, thanks so much for stopping by today. Do you have anything you’d like to add?

Kathleen:  Now that our five children are responsible adults who have flown the coop, my husband I are empty nesters.  I have the luxury of time required to write better and deeper stories.

You can find Kathleen at these links:
Kathleen’s Website
Discovering with Kathleen Rowland
Kathleen Rowland writes romantic suspense
Kathleen on Facebook
Kathleen on Twitter

Eat– for Good Health

Tuna canoes are a healthy summertime afternoon snack, perfect for the heat wave we’re having in Southern California.  My cargo of good protein is an allergy-friendly alternative to “ants on a log” made with celery, peanut butter, and raisins.  Tuna canoes are filled with tuna salad, peas, and of course the canoe, celery. Add onion, carrot, and red pepper if desired and combine tuna with low calorie mayonnaise, yogurt, lemon juice, and 1/4 teaspoon freshly ground black pepper.



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