Fit, Lean & Beautiful #48

Fit, Lean & Beautiful #48

By Afua Serwah Osei-Bonsu


Eating healthy while working out is always a challenge.  Try this Buddha Bowl Book List:


Nourishing Superfood Bowls, Lindsay Cotter

Buddha Bowls 100 Nourishing One Bowl Meals, Kelli Foster

Buddha Bowls Cookbook 2018, Cara Banks

Build-a-Bowl, Nicki Sizemore



Fit, Lean & Beautiful #47

Fit, Lean & Beautiful #47

By, Afua Serwah Osei-Bonsu

When “pumping up” muscles develop and sometimes knot.  You may have heard about these famous little knots one gets in their back or their buttocks region?  Gyms of the future may need to incorporate Physical Therapy or Massage Therapy to work out the knots that people accumulate from stress or with just simple “pumping up” of muscles or with targeted exercise.  A good PT or massage therapist can smooth out the muscle and restore their patient back to health.  It is as if to achieve optimal health we need to get massages or “worked on” as is said in PT following periods of exercise.  Wouldn’t it be great if there was an X-ray device that told you if you had knots or problems with muscles?


Fit, Lean and Beautiful #46 Cold Remedies #2 Chicken Soup Recipes

Fit, Lean & Beautiful #46  Cold Remedies #2 Chicken Soup Recipes

Compiled by Afua Serwah Osei-Bonsu

Simple Stock

4 pounds chicken backs, bones, necks, wings broken up

2 medium onions quartered

2 medium carrots quartered

1 large celery rib with leaves quartered

2 cloves of garlic, unpeeled

4 sprigs parsley

2 sprigs fresh thyme

1 bay leaf

10 black peppercorns


Place chicken in a stock pot, add 2 quarts water, cover chicken by 1 inch at least.  Bring to a boil over medium heat, skimming off foam.  Add remaining ingredients, reduce heat and simmer, partly covered for about 2 hours, add more water if needed to keep ingredients covered.  Strain through a sieve.

For a richer version do the same but add ½ cup dry white wine or vermouth plus two scallions cut in 1 inch pieces.  You can also roast chicken bones at 375 for 40 minutes.

Classic Chicken Soup/Basic Medicinal Chicken Soup

1 chicken 3 pounds cut up

2 onions chopped

3 stalks celery scrubbed and chopped

2 carrots scrubbed and chopped

1 tsp salt

3 sprigs of parsley

Ground pepper

Combine all ingredients with 3 quarts water, bring to a boil, reduce heat and simmer, partly covered for 1 ½ hours.

For other variations add a can of coconut milk and curry.  You can add cooked noodles, rice or potatoes.  Make additions to individual pots or add to bowl, as they may turn glutinous in pot.

Greek Lemon Chicken Soup

8 cups chicken broth

½ cup fresh lemon juice

¼ tsp. freshly ground pepper

½ cup white rice (cook rice and add as you eat it)

1 medium carrot, shredded

4 egg yolks

1 cup chopped cooked chicken

1 lemon thinly sliced for garnish

In a large saucepan, combine chicken broth, lemon juice and pepper, bring to a boil, add rice and carrot, Reduce heat, cover and simmer 25 minutes, under rice and carrots are tender.

Remove ½ cup of soup and gradually whisk into egg yolks.  Stir back into soup.  Add chicken and heat through, do not boil, or eggs will curdle.  To serve, ladle into bowls and serve with lemon slices.






Fit, Lean & Beautiful #45 Cold Remedies #1

Fit, Lean & Beautiful #45  Cold Remedies

By, Afua Serwah Osei-Bonsu

Fortify system and immune with vitamins and minerals

Vitamin C

Ensure Vitamin Supplement Drink (for energy)

Zinc Tablets or suck on Zinc Lozenges (doctor recommended)

Emergency C

Fresh Oranges, Mandarins, Clementine’s

Vitamin C Fruit Salads

Honey, lemon, ginger tea

Chicken soups, make stock add fresh vegetables, kales, carrots, onion, chicken, thyme, garlic, salt, coconut milk, curry

Macha Green Tea

Roasted garlic on toast

Herbs:  Goldenseal infusions and Echinacea infusions

American Ginseng, 500mg Dose(for energy)

Lots of liquids:  herbal teas, water, fresh fruit and vegetable juices

Yin Chiao Chieh Tu Pien-Chinese Remedy to balance unbalanced system

Homeopathic Remedy:  Gelsemium 30C three times a day

1/8 tsp cayenne pepper, juice one lemon, one minced clove of garlic, one gram of vitamin c, sip slowly or add hot water to  make herbal tea

Herbal Teas:  Chamomile, Lemon Balm, Boneset, Elder, Pennyroyal (no more than one cup), Vervain

Polish Remedy:  heat a cup of milk until scalding hot, add one teaspoon of honey, tsp. butter, last a tsp of grated garlic or garlic powder sip slowly before retiring


Flu Vaccine


To draw out or dry mucous

Antihistamine Nostril Sprays-eg. Meijer 12 Hour Nasal Spray

Boil an onion drink broth (similar to how eyes tear, draws out moisture)

Inhalations from water infused with drops of Eucalyptus in a pan after letting steam rise, towel overhead or Eucalyptus on a cotton ball in a pill bottle and inhale

Vicks Vapor Rub around the nose and on chest and inhalations


Kimchi-Korean fermented cabbage in broth as a soup

Nasal Douching-use a small paper cup filled with ½ teaspoon of salt and warm water, tilt head back and to the right, slowly pour in left nostril and it will come out of right

Sprinkle cayenne pepper into soups

Nasal decongestants


Halls Lozenges

Chicken Soup

Finely chop one onion place in a pot and cover with honey, warm for about 5min and take as cough syrup

Osha Root Tincture two or three times a day

A massage

Fresh or dry thyme leaves brewed into a tea

Anise seeds brewed in a tea in small quantities safe

Gargle with a white sage tincture drops and water-Native American

Homemade Herbal Cough Syrup:  equal parts honey and wild cherry bark syrup; mix in two grams Apricot Seed, an ounce of Garlic tincture, and an ounce of Osha Root


For fever and headaches

Aspirin or ibuprofen

Middle Eastern Mint Tea-fresh mint, with orange blossom water and sugar steeped in a teapot

Other Treatments



Antibacterial clothes for doorknobs

Warm comfortable environment

Warm blankets and sweaters


Citrus Juices


The Merck Manual

The Practical Encyclopedia of Natural Healing

Uncommon Cures for Everyday Ailments

Jude’s Home Herbal

Music List #4 Mostly Latin

Music List #4 Mostly Latin

Compiled by Afua Serwah Osei-Bonsu

Celia Cruz

Camaron de la Isla

Las Gredas

Estrella Morente


Tito Puente

Lila Downs


Chavela Vargas

Cucu Sanchez

Agustin Lara

Mano Negro

Caetano Veloso

Susanna Baca

Ibrahim Ferrer

Joan Baez

Hector Lavoe

Omara Portuondo

Compay Segundo

Ruben Gonzalez

Mongo Santamaria

Aberlardo Barroso

Pio Levya

La Sonora Matancera

Celio Gonzalez

Peru Negro

El Negro Peregrino

Alfredito Valdez and Trio Caney

Chappottin and his Estrellas

Orlando Contreras

Beny More

Raul Diaz

Beny More and Lalo Montane

Miguelito Valdes

Raul Diaz

Desi Arnaz

Alberto Iznaga

Rolando Laserie

Mongo Santamaria

Alfredito Zayas

Miguelito Valdes


Aldermaro Romero

Pozo and James Moody

Lecouna Cuban Boys

Bebo Valdes with Sabor de Cuba

Vincentino Valdes

Perez Prado

Mario Bauza with Machito

Chano Pozo with Machito

Cuban Boys

Angel Rolando

Beny More and his All Star Cuban Orchestra

Astrud Gilberto & Stan Getz

Cesaria Evora


Libertad Lamarque

Manu Chao


Martirio & Chano Dominguez

Martirio & Jerry Gonzalez

Mercedes Sosa

Mercedes Simone

Pape Fall

Poncho Sanchez

Violetta Parra

Yma Sumac

Quincy Jones Ai no Corrida

Soundtrack Danzon


Angela Bofil

Buena Vista Social Club w/Ry Cooder

Music List #3

Music List #3

Compiled by Afua Serwah Osei-Bonsu

Karen Carpenter

Doobie Brothers


Saturday Night Fever


David Byrne


Soul to Soul

10,000 Maniacs

Diana Ross

Stevie Wonder

Italian Opera


Captain and Tenille

Sonny & Cher

Chaka Khan


Old Prince

Morris Day

Lisa Stansfield

Bob Marley The sun is shining

Joan Baez

Joni Mitchell Jericho


Peter Tosh

Bobby Womack

Talking Heads

Annie Lennox

Cyndi Lauper

Steely Dan other albums








Fit, Lean & Beautiful #44

Fit, Lean & Beautiful #44

By, Afua Serwah Osei-Bonsu

Children trying to care for an ailing parent after a roof spill may encounter a unique set of ideas for wound care, psychological care and preoccupation, after care and assistance to ease stress of the injury around the house.  The first thing to do is rebuild them as best you can and talk to their nurses and doctors and let them know someone loves them and offer suggestions about their care.  Doctors can rebuild white blood cells with Zinc, red blood cells with Iron, they can rebuild joints with glucosamine rich “Joint Juice,” rebuild joints with steroids, rebuild new skin using Vaseline or Triple Ointment to the wound areas.  One thing you can request from your doctor or nurse is “Ensure” nutritional dietary supplement drink which will quickly give them a lot more strength.  It may be good to bring them a few food stuffs from the outside while in the hospital if they are rejecting hospital foods.  A parent who fears dying may like strawberries and bananas, soft granola bars or even lemon cookies.  A good thing to bring is saltines for nausea.

A good thing to do to perk up their spirit while in the hospital is to groom and bath them.  Bring them back to life.  Help them to feel fresh, attractive and loved.  Ask the nurse for a razor and shaving cream, comb their hair.  Some nurses may fear elderly parents are suicidal and don’t like to distribute razors.

What’s good coming home from the hospital is to think of intellectual occupation or diversion.  Researching a book list can be good or purchasing books for a loved one is great.  Also perhaps getting them set up in an online class while convalescing can be good and encouraging PT as soon as possible.  PT will help them not to lose any range of motion or compensate for pain but to invigorate the body and give it a good, “I’m alive!”  When you compensate for  pain, you may ruin your walk, for example, and need to relearn your walking.

One key thing to do when a family member is returning home from the hospital is to get lots of push carts to relieve burden of getting shopping into the house.  Basic Walmart shopping carts can go from car to cupboards and relieve the burden of carrying lots of shopping bags.

You can talk to your family about after- after care when they have healed wounds and may desire to see a plastic surgeon to remove scars if possible.  It’s worthwhile to make an appointment with your local plastic surgeon for a consultation for about $250 to see how they may help with your care and overall appearance after an injury.

Things to focus on are healing, strength, ease, stamina, then beauty.  Aspirins or heat or cold packs can be good for pain after coming home and may help with inflammation.  An herbal headache and soothing tea may be in the mint family or soft drinks like Vernos may be comforting and help with nausea.

You may like having white sheets so you can make at home, a hospital bed, and sterilize it with bleach.  Be prepared for surgical aftercare with lots of gauzes and bandages and ace etc. that may be needed if wounds are draining or bleeding.  Sometimes you’re leaving the hospital and don’t get enough direction about what may happen with your surgical site once you arrive home-so be prepared.

If you took a spill carefully watch your urine for internal bleeding.  Another good thing to think about is getting compression stockings once you have been bedridden for circulation problems.

A loved ones care may surpass their family’s abilities and they may need long term care or visiting angels.  Consult your local telephone book or internet to see what’s available in your region.

Good gifts for a loved one are light reading, grooming, good advice about their care, suggestions to nurses, Brita not to carry heavy water bottles, dollies and help with heavy lifting and cleaning.

You can give them little tips like taking iron with orange juice for better assimilation.  They may also like some Himalaya Ayurvedic Lotions or Chandrika Ayurvedic Soaps to bless their body and love themselves deeply.

Sometimes after sutures heal, you need braces to realign backs and knees etc.  Just know, a shower can make a patient who wants to die, want to live.  Oranges are also a really healing food to give a patient or family member.

Sometimes an accident can promote to a family member greater compassion.  Their personality may even improve with an accident.  I read something interesting in Amy Tan’s, “Joy Luck Club” in reference to children “rising to expectations.”  Rising to expectations may be true of many conditions and life in general.

Your children may be weepy and pessimistic with fear for the worst.   Help the patient to get into their care and aftercare, to intellectualize and even become a go-getter with a list of phone numbers to doctors to get them going.

Pray for them.  Ask people to pray for them and guide a positive wave of love towards them through the universe.


Fit, Lean & Beautiful #43

Fit, Lean & Beautiful #43

By, Afua Serwah Osei-Bonsu

When in pursuit of a deep and true fitness, one needs to ascertain what parts of their body are weak or strong.  Via a Physical Therapy Center, a “PT” may have you push against their hand to gauge your force or strength.  In the end, they may tell you about parts of your body that due to your work or regime are built up and other parts that may be weak and need additional support.  PT is completely targeted healing and curative exercising that often improves one’s range of motion.

When one has sat down to work on their fitness, a good first step is to gauge and develop the body’s strength of all its parts-to be deeply fit.   Another needed step is often too alkaline the body with things like cranberry juice and lemon.  Then finally, all the eliminations via a diuretic that removes excess water, a colonic to clean the colon and liposuction to clear unwanted fatty materials in conjunction with Sculptra.

When trying to heal back problems that range from sciatica, arthritis, worn-out disk, and muscle strain-one doctor prescribed strengthening the whole back and PT.  The PT Therapist may also add to strengthen the upper legs to support the back.  Exercises include things like Yoga’s cobra, bridge and plank, simple sit and stands, kicking forward, side and back, back leg lifts while laying down, monster walks with a rubber band around ankles, hanging one leg off the table to stretch the lower back region, balancing on one leg and balancing with one foot in front of the other.  After even four days of exercise, you may feel your whole body tighten and waistline definition.  Yoga’s “plank” is so intense, it’s supposed to thin the face and stomach.   Targeted exercise in PT, 3 days a week for one month at one hour and 15 minutes sessions, should show some results.

It’s possible to make vast improvements to one’s fitness, physique and beauty.  First steps include things like blank-slating so that when you lipo you won’t deform your body.  Remove hair, scars, stretch marks and if you like-unwanted tattoos.    There are surface tasks to achieve in conjunction with microdermabrasion/peels and elimination tasks.  The first thing a plastic surgeon may ask you to do is all your surface work, before doing anything surgical.

Up to Snuff #102: Build something up and work from it

Up to Snuff#102: Build something up and work from it

By, Afua Serwah Osei-Bonsu

While assembling a collection of design work based on poverty titled, “That poor old girl,” it occurred to this author to utilize the collection of designs within literature as a research, to infuse writings with good research.  One may build something up and work from it.

The ideas were for example how within garment one may “scrap for parts” and cut out the collar or zipper or cuffs of an old or worn-out article of clothing.  Following the “poverty” research within design, the idea is to create some kind of “Dickens” styled piece of literature. “Build something up and work from it,” means to compile even design research as a later basis for literature.