Category Archives: Health and Wellness


Some Things in Life are Really Free…

It’s all the craze…but you can have one without spending a dime, all you need is time.  Yes, it’s free, no injections or body fat transfer, just carve out a little time from your busy schedule, 10 to 15 minutes a day should be sufficient.   Ladies (mature and young) if you are trying to stop the sagging booty effect that comes with age or if you just want a little lift or rounder  buttocks, yes it can be done. I implore you to consider trying this 30 day “Squat Challenge” before you make a decision  to spend your hard earn money on something that might not be suitable for your body. Let’s get ready, here’s the challenge:


If you are new to working out and need a SQUAT reference point the photos below should be helpful, but as you know most anything can be found on YouTube.  For some additional instructions please visit YouTube and at the end of the 30 days please leave me a comment on the blog or send me an email ( and share your journey and your results.

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Good Luck…You Can Do!

Luv Ya…Chris

A Delicious Meal in Under an Hour

Do you respect your body? Please say yes because your body is your earthly temple. The foods that go into your body should be chosen with thoughtfulness.  The same way you make a decision about the person you want to spend your life with is essentially the way one should decide what foods to put in their temple.  Too much fat can clog up your arteries, an abundance of salt may elevate your blood pressure and the sweetness of sugar may send your blood glucose level into over drive.  Keeping these things in mind I have suggested a quick love fat, low sugar high protein meal that you can prepare in under an hour for your loved one, significant other, etc. 

Lemon Herb Red Snapper
Baked Sweet Potato
Steamed Asparagus 
Zucchini with Red Peppers

                   “Wine choice – Pinot Noir or Merlot, great selections from California”



Lemon Herb Red Snapper with Sautéed Zucchini & Red Peppers

Lemon Herb Red Snapper

Cooking spray
4 (6-ounce) red snapper  fillets
2 lemons,  1/4 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon black pepper
2 tablespoons butter, softened
1 1/2 teaspoons chopped fresh herbs (such as rosemary, thyme, basil, or parsley)
Fresh herb sprigs (optional). 4 Servings

Preheat oven to 425°

Cut 1 lemon into 8 slices. Place slices, in pairs, on a rimmed baking sheet coated with cooking spray. Grate remaining lemon to get 1 teaspoon lemon rind; set aside. Reserve lemon for another use.
Place 1 fillet on top of each pair of lemon slices. Combine salt, paprika, and pepper; sprinkle evenly over fish. Bake at 425° for 13 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
While fish bakes, combine reserved lemon rind, butter, and herbs in a small bowl.
Place fish and lemon slices on individual serving plates; top each fillet with herbed butter, spreading to melt, if desired. Garnish with herb sprigs, if desired.

calories 223
calories format 32 %
fat 8 g
sat fat 4.1 g
mono at 1.9 g
poly fat 1 g
protein 34 g
carbohydrate 2.9 g
fiber 0.9 g
cholesterol 75 mg
sodium 259 mg

Baked Sweet Potato


Baked Sweet Potato

Wash 4 medium sweet potatoes, and remove any blemishes or dark spots; wrap each potato in aluminum foil. Bake, folded side of foil up, for 1 to 1 hour or until a fork easily presses into the center. If desired, serve with butter, pepper, and salt.  4 Servings  – Preheat oven 400° ____________________________________________________________________________________________



Sautéed  Asparagus

1 bunch of asparagus 
3 cloves garlic, chopped
 1 quarter stick of butter

Melt the butter in a large skillet over medium-high heat. Add the garlic and asparagus spears; cover and cook for 10 minutes, stirring occasionally, or until asparagus is tender. If you like your asparagus well done, reduce heat and cook an additional 10 minute. 

4 servings

Fat: 8.8 g
Carbs: 5.2g
Protein: 2.7 g
Cholesterol: 23 mg
Sodium: 64 mg



Zucchini with Red Peppers

Zucchini with Red Peppers

4 medium zucchini
2 garlic cloves
1 (10 ounce) jar roasted red peppers packed in oil
1 lemon, juice of
1tsp. sea salt to taste or lemon juice
1tsp. ground black pepper

Zucchini halved lengthwise and cut into half-moons
Slice the red peppers into strips.
Pour the oil from the roasted red peppers into a skillet and heat over med-high heat.
Add zucchini and sauté until tender, about 4 minutes.
Add lemon juice and red pepper strips and sauté 1-2 more minutes. 4 servings

Calories 24.8
Calories from Fat 1 
Total Fat 0.2 g
Cholesterol 0 mg
Sodium 12 mg
Total Carbohydrate 6 g
Fiber 1.4 g
Sugars 2.6 g
Protein 1.5 g 

Always member food should be interesting, tasteful and most of all enjoyable!

Love Ya…Chris



Quick Meals for the Summer Heat…

garden stuffed potatoes


2 large Russet baking potatoes
1 to 2 green onions, the white and part of the green, finely chopped
1/4 cup nonfat or light sour cream
1 tablespoon whipped butter or less-fat margarine
1/2 teaspoon parsley flakes
1/2 teaspoon Italian herb blend
1/2 cup reduced-fat, shredded sharp cheddar cheese
3 tablespoons shredded Parmesan cheese
1 teaspoon minced garlic, or 1/4 teaspoon garlic powder
1 cup broccoli florets, cooked, chopped
black pepper, to taste


 1. Microwave or oven-bake potatoes until tender (don’t forgot to stab with a fork a few times before cooking). Meanwhile, in a medium-sized bowl, mix together the remaining ingredients (except broccoli) with a fork.

 2. Tearfully cut potatoes in half and scoop out the center, leaving about 1/2 inch of potato around the skin. Add the scooped-out potato and the broccoli pieces to the mixture in the bowl. Mix with fork, then spoon into potato halves.

 3. Microwave each potato half on HIGH for about 1 minute or broil all the potato halves until lightly brown on top.


Makes: 4 servings
Calories – 205
Protein – 10 g
Carbohydrates – 32 g
Dietary fiber – 4 g
Fat – 5 g
Saturated fat – 3 g
Cholesterol – 15 mg
Sodium – 150 mg
Calories from Fat – 21%




  1.  3⁄4 cup white cooking wine
  2.   2 tbsp olive oil
  3. 1 tbsp grated fresh ginger
  4. 2 minced garlic cloves
  5. 8 minced green onions, divided
  6. 1 lb (four 4-oz) chicken breasts, boneless, skinned
  7. 1⁄2 cup water
  8. 3⁄4 cup low-sodium chicken broth


Prep Time: 35 min, Total time: 55 min
1. In a large bowl combine the wine, olive oil, ginger, garlic, and half the green onions.

2. Add chicken breasts and marinate for 30 minutes, covered in the refrigerator. Turn occasionally.

3. Grill or broil chicken 5 to 10 minutes on each side until browned on the outside and cooked in the center.

4. Top chicken with remaining onions.

Makes 4 servings
Amount Per Serving:
Calories 453
Total Fat – 12g 18%
Saturated Fat – 2g 10%
Trans Fat – 0g
Cholesterol  – 66mg 22%
Sodium – 185mg 8%
Total Carbohydrates – 48g 16%
Dietary Fiber – 4g 16%
Sugars  – 3g
Protein – 36g
Calcium – 37mg 4%


Love Is…

IMG_3907I asked some of my friends on Face Book to describe what love means to them.  I am always  amazed how descriptive some people are and others find the fullest of what they feel in just one word.  I am a women so this conversation will be from a women’s point of view, you thought otherwise…hmmm.

By all means, have a seat.  So how are you doing.  It’s been quite some time since we last spoke.  You look a little perplexed.  What’s on your mind?  Is there something that you would like to say?  Please,  speak up, I can’t hear you, “I LOVE YOU”.  Did you hear that?  Yes, why are you yelling?  You said that you didn’t hear me.  I lied, I heard you, but in the moment didn’t believe what I was hearing and wanted you to repeat it.  We’ve  not been in each other’s company in over two weeks.  The last time we spoke you said I had issues and you couldn’t deal with them. I said, “Okay” and I moved on, now you’re back up and say you “love me”. Love is the emotion that inspires and motivates one to improve the quality of their loved one’s life...#bfly126 (Sammy).  Believe, it only takes a minute and your entire outlook can change.

Love is unconditional, Love is someone you can call your best friend. Love is someone you can be yourself around.  Love is someone you can spend the rest of your life with...Sharon Caliman.  Are you saying that you want us to spend the rest of our lives together?  I said, “I love you” and wherever that love takes us, that’s where we’ll be.  Now I am confused, is there nothing else you want like to say, yes, I’m hungry.  Would you like to go out for a bite to eat?  (“He has commitment issues”)  Love is a misunderstanding by many that it’s just a feeling. True love is more than a feeling, it’s a commitmentBaron Coker


For me, it’s obvious that you and I are not in the same place at the same time and that’s disappointing.  Things aren’t always what they appear to be. I am ready  to settle down and from your comments or lack there of, it makes me feel like you want things to continue as before.  The  only difference is you’ve actually said the words “I Love you”but your words have no substance or depth.  Thank you for  dinner, I enjoyed the meal. Before  we leave I want you to know, I love you too and I forgive you.  You forgive me, I tell you “I love you” and you forgive  me. I wish you all the best..Love is forgiveness even when you can’t be together…Angelia

Love is certain and secure.  It’s the ability to close your eyes and fall knowing the person you are with will catch you over and over again.  Love is a flame in a wild storm, it burns bright at times and smolders at others but as long as you fan it, it will never go outDaya

IMG_3908I am left with an empty feeling, loneliness resides in the abyss of my soul.  The heart you left behind covets the pain I feel.  Our love resembles a wind-blown torn shirt.  I need to release the pain.

Love Ya Always…Chris


I Will Be Better Than I Am


Chris Rouse

I Have God, I Have Direction, I Have Goals, I Have Dreams, I Have Wants, I Have Desires,

 I Have Needs, I Have Stamina, I Have a Will, I Have Joy, I Have Hope, I Have Power,

I Have Strength, I Have Drive, I Have Courage, I Have a Plan, I Have Weaknesses.  I Have Positive Energy, I have Resiliency, I Have a Winning Attitude…

I will be better than I am…I own who I am, watch me do what I do, you won’t be surprised when you see me rise…I said It! I am doing some of the things that make me happy, not all but some. In time, in time everything will fall into place. I am a believer, I stretch myself, I dig in and make things happen, for myself! I utilize my resources and I am positioning myself to be the “BEST” “ME” I can possibly BE.

I will be Better than I am. I love God first and I love myself. can you honestly say that you love the person you’ve become? Many people cannot acknowledge where they are in life and then own that place and until you can actually do this it will be difficult for you to be the best “you” that “you” can be.

I own my power and my strength, some of life’s challenges become powerless over me because I have the knowledge and the will to move beyond my current situation.

These are self encourging words but I would hope they inspire you to create your space and surround yourself with positive and encouraging individuals.

I Will Be Better Than I…Will You?


Bury IT!

A Conversation

IMG_3711Hello ladies I know it’s been a while since I’ve graced pen to paper ! As life has its seasons so does life’s responsibilities . I’ve been quite busy nursing my baby RS Salon, she is growing constantly and beautifully! So I’ve been out of the loop for a spell… I’ve missed talking with you. Yet we meet again. While traveling through the experiences of life I was inspired to write about something that I could relate back to relationships! Amazing how God teaches us lessons in the simple things! Let’s talk…Our lives are liken unto a book and everyday we write a word, phrase, sentence, paragraph page, or chapter of that book. Yet every chapter is best written through experience in seasons. I’m more inspired to write when I experience the maturity of seasons and circumstances.

Time goes on so does life and life will happen to each and…

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