Recipes, Exercise, Meditation, Journaling


The items on this page are suggestions only and should not take the place of counseling  or health advice from a physician or other licensed professional.

My Meal Recipes

Easy Lunchtime Soup


Pre-cook 1 cup each of carrots and peas. On the stove top, combine the following ingredients:

1/2 cup Almond Milk

1/2 cup veggie soup broth

1 teaspoon Hemp Oil

1 teaspoon Ginger powder

1 teaspoon Cumin powder

Boil for a few minutes and pour over cooked peas and carrots. Add unsalted cashews and enjoy.

Quick Teriyaki Rice Dinner


1 package boil-in-the-bag instant rice

1 package microwave-in-the-bag string beans

Place rice in a dish. Add string beans on top and then add your favorite Teriyaki Sauce. Top with sliced almonds and enjoy.

Summer Salad


Peel 3 cucumbers

Slice long-way and scoop out the seeds

and discard the seeds. Chop into bite size chunky pieces and squeeze the juice of one fresh lemon over the  cucumber pieces and sprinkle with iodized salt.

Add about a half cup organic sour cream and mix well.

Sprinkle with Dill Weed and top with fresh tomatoes.


Optional: add fresh cheese sprinkled over the top and serve with salt free tortilla chips.

No Dressing Salad


In a dish, combine the following:

2 large sliced fresh tomatoes

2 large sliced fresh avocados

Add several chunks of fresh whole milk Mozzarella Cheese

Sprinkle with Macadamia Nuts and enjoy.

Veggie Comfort Dish


In a microwave safe casserole dish, cover and cook one package of frozen yellow and green zucchini squash.

In a toaster oven, bake 2 slices of soy-free Quorn brand Chik'n cutlets.

Combine in a dish and serve with slices of fresh cheese.

Optional: add your favorite sauce like teriyaki.

Protein Pizza


Microwave one package of  Birds Eye Protein Blends California Style according to package instructions.

In a toaster oven, bake 2 slices of Quorn brand soy free Chik'n cutlets.

Place in a glass dish.

Top with Fresh Gourmet Wonton Strips, Authentic style. Then, cover the Wonton Strips with several slices of mozzarella cheese.

Place the dish in a toaster oven and bake at about 325 degrees until the cheese is melted.


My Smoothie Recipes

Mango & Banana Smoothie


Pour about 4-5 cups of Almond Milk into a blender, then add the following ingredients:

1 banana

1 cup frozen mangos

1 scoop vanilla Whey Protein Powder

1 tablespoon Almond Butter

1 tablespoon Caramel Syrup

Blend well into a creamy texture. Pour into glasses and enjoy.

Banana Snack Smoothie


Pour about 4 cups of Almond Milk and about 1/2 cup of Almond Milk Creamer into a blender, then add the following ingredients:

2 bananas

1 rounded teaspoon Ginger powder

1 and 1/2 scoops vanilla Whey Protein Powder

2 tablespoons caramel syrup

2 rounded tablespoons reduced fat creamy Peanut Butter

Blend well into a creamy texture. Pour into glasses and enjoy.

Blueberry Brunch


In a blender combine:

Approx 2 cups Unsweetened Almond Milk

Approx 3 tablespoons Caramel Flavored Syrup

1 Banana

1 cup frozen Blueberries

1 and 1/2 scoops of Whey Vanilla Protein Powder

1 rounded tablespoon Reduced Fat Creamy Peanut Butter

Mix well into a creamy texture. Pour into glasses and enjoy.

Spirulina Surpise


In a blender combine:

Approx 1 and a half cups Unsweetened Almond Milk

1 Banana

1 scoop Whey Vanilla Protein Powder

1 teaspoon Spirulina Powder

1 tablespoon reduced fat Peanut Butter

Optional 1 tablespoon chocolate syrup 

Blend well until creamy. Pour into glasses and enjoy.

Exercise & Meditation



Consult with a physician before starting any exercise program. Click on the link below to start your day with Ava and her workout routines.

Guided Meditation


My 10-minute guided meditation audio file for ex-Jehovah's Witnesses. [For entertainment purposes].

Journal Inspirations


Journal-starter templates. See the "Downloads" tab for my one page PDF documents that you can print yourself. They will help you decipher your thoughts, worries, and feelings about exiting the Jehovah's Witnesses organization.

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