Sweet Potato Fries

This is one of my favorite side-dishes that my awesome husband makes. Enjoy!

Your Gateway to Health

My family and friends thoroughly enjoy this blend of spices and the healthy benefit of using sweet potatoes instead of white potatoes. Not only is this a fantastic side dish, but a wonderful,IMG_20140721_193255_164 fitness food that you can snack on raw.







1 1/2 lbs. sweet potatoes

1/4 cup olive or coconut oil (coconut gives this an amazing flavor)

1/2 Tbsp dried Rosemary (crushed fine)

1/4 tsp Sea salt

1/2 tsp Sage

1/4 tsp Crushed Red Pepper flakes (optional for spicy heat)

1/4 tsp Chipotle flakes (optional for smoky spiciness)  I use both when I make this.

Large mixing bowl, nonstick or lined cookie sheet, measuring cup

A ‘do ahead tip’ would be to mix all the spices into the oil and let sit for an hour.

Wash the sweet potatoes and pat dry. Trim the ends, but do not skin the potato. 

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Motivation and Inspiration: My First Ride

This article is from my husband’s Fitness & Health blog. It brings a tear to my eye. I am so very proud of him. Please read.

Your Gateway to Health


I have to share the experience that I participated in yesterday. An experience of sharing, victory, joy, triumph, camaraderie, motivation and inspiration.  I recently took up road biking as an addition to my workout routine. It gives me a chance to relive a childhood of bicycling and some excellent exercise as well.

Last month on my 50th birthday, I decided to ride a mile for each year of my life. What an accomplishment I felt I had achieved. Little did I know where it would lead me. My wife brought home a flyer for a fund raising ride to battle Multiple Sclerosis. (MS). It gave an option of a 30, 50, or 95 mile ride. I thought the chance to raise funds to help others would be a great opportunity for me to give as well.

The Central Ohio Challenge had a $150 dollar fund raising minimum and a participation…

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Kay Rice

You see a pen, I see a sword.
For I battle my dreams with written word.
You see paper, yet I see a shield.
For only through script will my scars be healed.

You see a lamp, while I see hope.
For what lights the dark is how I cope.
You see a desk, but I see a ship.
For here I can travel on a long needed trip.

You call it silence, well, I call it dreams.
For what appears is not what it seems.
What you see as useless, broken and worn,
I see as strong and ready to be reborn.

Do not use without author’s permission
Kay Rice