One thing to another – transform this!

décor – Schizoid Living Room Disorder: one room two looks

Tired of the same old, same old? Want to give your living space a fresh update? Why not transform it into two completely different looks?  Not as difficult or expensive as you might think.

Made warmer with colorful accessories

Pillow covers are a beautiful accessory and if you slip on new covers over the pillows you already have then you can change the look quite drastically.

Same room but WILDER

Then hang a completely different wall hanging or painting and switch up the area rug in place of the one you now have.  These items are easier to store than buying a new set of furniture.

Voila! – two completely different living rooms.

Do you like to change your space?  How would YOU go about it?

Simple and Satisfying – healthy veggie noodle soup.

Japanese inspired with crunchy seaweed on top & soba noodles.

Asian Inspired veggie noodle soup – my version. This is a great tasting dish and so healthy too. It will help you avoid getting a cold.

I recently had lunch at a noodle house where everything was made fresh on the spot with your choice of noodles from buckwheat to rice to udon.

You can tick off all the veggies and meat or dumplings you want to add to it on a little sheet where everything is listed.  Fun!  I want chicken dumplings with rice noodles and baby bok choy, tofu, mushrooms, green onions and spinach.  Don’t feel like the crunchy cruciferous ones right now.  I bought a homemade hot/garlic sauce which really added oomph to the broth.

Chinese inspired with baby bok choy, snow peas & spinach noodles.

Then on my way home I bought the following:

Shiro Miso Soybean Paste for making broth (which they use for Miso soup), extra firm tofu, a bunch of different veggies and I had buckwheat and spinach noodles at home just waiting to be useful.

Added chicken stock for additional flavor, some bonito flakes and a bit of bonito flavoured soup stock (available at any Japanese grocery store) and steamed the veggies in a huge bamboo steamer.  At the end I tossed in some baby spinach, tofu & sliced green onion.  Then upon serving a little soy, some crunchy seaweed/sesame and Japanese 7 house spice that is on the table at every single Japanese restaurant.  The actual name in English is red pepper mix or Shichimi TogarashiNothing with M.S.G.

Let me say that it was simple to prepare and so delicious that I may never end up going back to that little noodle house ever again…except to buy more of their special house hot sauce.

What about you?  Do you love Asian INspired soups? What kind of noodles are your favorite?

Note: You can find many Asian groceries like noodles, bean paste and spices now at places like Whole Foods or other local grocery stores and markets.

Sign in the City

As seen in storefront window:

Husbands can come and go but, whatever you do girls, hang on to your curtain maker.”  WHAT?  I thought they were OVER.  Maybe I don’t get it because I’ve just gone blinds. 

Anyway I can think of a few other words to end THAT sentence with How about changing the last word to “seamstress, shoe repair guy” or “hairdresser.  These people I’d be hard pressed to live without.

How about you?  What word would you change “curtain” to, or would you?

AWay with Exercise – I meant Words.

I was on my way to the gym today but decided to turn back to send you these quotes.

Exercise your body and your mind will follow!  anonymously me.

Ask your doctor if Getting Off your ass is Right for You!

The following quotes I couldn’t resist:

I run like a girl , so try to keep up!

“My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where the heck she is.”
― Ellen DeGeneres

Exercise… the poor person’s plastic surgery.

Running is a mental sport and we are all insane.

I Exercise – run my mouth, push my luck, & jump to conclusions.

If it were easy then everyone will look like this.

I’m in no shape to exercise.

God must love calories, because he made so many.

Does this shirt makes me look thin?

I keep Trying to lose weight , but it keeps finding me.

I DONUT workout to look this good.

Now get out the DOOR and hit the gym, yoga studio, pool or pavement!  BUT before that click on link below to LISTEN to my favorite feel good Sunday Morning song from Maroon 5 (after a brief few seconds of nonsense) to start your day.

B Well – Bonding with Daniel Craig

Mr. Bond

Yeah; I love that dream thought! James Bond is always a good role model and let’s face it Daniel Craig put some extra effort into presenting the best Bond physique by far.  No small feat so if you want to know how he did it just keep reading.  I was exhausted just looking it over.  Courtesy of Ron Zalko via Linkedin.

Note to self: I don’t want to gain muscles like him but I’d like to have a somewhat stricter workout regime and this was definitely inspirational:

The Daniel Craig Workout & Diet

To prepare for his role as Bond, in the film Casino Royale, Craig packed on the beef and became the most muscular James Bond of all-time. His physique caught the attention of Bond fans worldwide and his acting earned him a great deal of praise. The successful transformation of his physique caused everyone to ask how he did it.

Craig’s Workout Program

Daniel Craig enlisted the services of a highly touted British personal trainer in Simon Waterson, who also served in the British military. Waterson designed a program that would help Craig to put on lean muscle through a method of training known as circuit training.  This is where you perform a group of exercises consecutively, without any rest.

Unfortunately, there has been a great deal of debate over what Craig’s specific workout routine was for his role in Casino Royale. There are numerous media outlets and popular health sites that have conflicting information about Craig’s workout. Additionally, there are several online sources with inaccurate comments from Daniel Craig.

The Workout Routine

The following routine has been published in several sources including Men’s Health magazine.

Monday: Circuit training for 3 sets of 10 reps on each exercise. The routine consisted of the following exercises:

  • Clean and press
  • weighted knee raise
  • weighted step-ups
  • pull-ups
  • incline push-ups
  • dips

Tuesday: Chest and Back workout at 4 sets of 10 reps for the following exercises:

  • incline bench press
  • pull-ups
  • incline flyes
  • incline pushups

Wednesday: Leg workout at 4 sets of 10 reps for the following exercises:

  • squats
  • stiff-leg deadlifts
  • leg curls
  • weighted lunges

Thursday: Arms and Shoulder workout at 4 sets of 10 reps for the following exercises:

  • incline curls
  • dips
  • lateral raises
  • shoulder press

Friday: Repeat of Monday’s circuit training routine

Saturday: Rest day or light cardio and stretching

Sunday: Rest day or light cardio and stretching

There are other sources claiming that Craig’s workout was 5 days a week of circuit training and/or adding several other exercises to the program. However, these sources are not as credible as Men’s Health magazine. Additionally, some sources claim that Craig finished up his workouts with a session of three different ab exercises.

Daniel Craig’s Diet

In addition to a strict workout regimen, Craig was also on a strict diet. However, like the reported workout program, there are numerous variations of Craig’s diet. Here’s what many sources claimed was Craig’s diet:

  • Breakfast: A bowl of porridge or 2 poached eggs on brown bread/toast
  • Snack -A protein shake with some nuts or fruit
  • Lunch– Lean meat or fish with salad & small amount brown rice or a baked potato
  • Snack – A protein shake with nuts or yogurt
  • Dinner –  Lean meat or fish with dark green leafy vegetables like broccoli or spinach

Craig’s diet was allegedly one of low carbs and high protein. It was a healthy blend of lean meats, fruits and vegetables. This is consistent with those who are trying to put on lean muscle and lose body fat. Additionally, Daniel ate 5 small meals throughout the day to improve his metabolism. Craig reportedly fueled up on carbs and protein before and after his workouts.

Supplements Taken

In addition to his strict diet and workout routine, Craig reportedly took the following supplements:

  • Creatine – for muscular recovery, strength and size
  • Glucosamine – for joint health
  • Glutamine – to improve the immune system and aid with muscle recovery
  • Whey Protein – for muscle tissue repair and growth


Whatever Craig’s official workout was, it came under the supervision of a trained professional. Do not try his workout routine unless you have been properly trained, have significant experience, and have been medically cleared to participate in vigorous workout routine. Also, check with your doctor before trying some of the supplements that Craig took, although they are widely accepted among health and fitness professionals. Tailor a diet that best suits your goals and daily requirements.


For the most “ULTIMATE” supplements for Men’s Health and the “BEST” WHEY protein by far please vist:
Also; Don’t miss listening to “Transforming Health” with host Brad King for the most up-to-the-minute interviews with leading health professionals – Live every Wednesday @ 12PM-PST/3PM-EST on – #1 internet radio station in North America. Listen to it live or listen to previous interviews at:

Personal Post – Haven’t Got a Pot to Tea in?

  Check these out! 

First thing in the morning I want my coffee.  Usually it’s made before I even get out of bed.  That’s how bad it is.  But I love little teapots so much I’m intending to drink more tea.


We have a whole pantry shelf filled with all kinds of teas you can’t even imagine, loose and bagged.  If I buy a really cute teapot like the red one with the dragonflys it will make me drink more tea.  I just know it!

To the LEFT, to the LEFT (also comes in green).

Timing is everything.  This just in: Green tea has a distinct metabolic effect that increases your metabolism by up to 4 percent. This means that many people can burn an additional 70 calories per day or lose at least 3 to 7 lbs in a year by drinking green tea. The drink is rich in catechins that help increase the amount of “Norepinephrine” which is a metabolism-increasing brain chemical.  Even though I can’t pronounce some of the words that describes how good it is for you it makes me want to drink more GREEN.  I can’t wait to get started.  Tomorrow morning.

All available (maybe not the red one if I get there before you do) at this store at Granville Island.

INtrigue INsider – getting spOILed!

Get SpOILed – Be SpOILed – Feel SpOILed!

I’m excited to share with you our brand new product line: spOILed face oil & ÉtOILe facial mist. It’s so new that in fact we are just in the process of getting proper labelling and our shopping cart set up to take orders.  SpOILed face oil was formulated as an overnight luxe comfort product, incorporating 17 of the most sumptuous and vital ingredients for the well being of your skin. There is nothing out there quite like it. It’s a complete blend of  indispensable certified organic essential oils mixed with lush organic carrier oils; basically a “complete” veil of luxury for your face.

SpOILed ultra facial oil was tailor made for someone passionate about skincare but extremely fussy and not completely satisfied with what was already out there on the mass skincare market.           

Étoile is a delightfully hydrating facial mist / toner with exotic floral waters of rose and orange blossom and lavender, geranium, eucalyptus and orange essential oils. Spritz over entire face and instantly feel refreshed.  Voie de Luxe.

Do you use oils in your skincare regime?  If so which ones do you use?

Next week I plan to do a post about all the benefits of every single ingredient in the oil and mist.  In the meantime if you are eager to know more please don’t hesitate to drop a comment.  Until then….

décor – I love hanging around the house.

F A B R I C A T E D   ART!

Vintage Tanzanian – Zanzibar

Beautiful pieces of fabric are another ART form.  All these wall hangings have a history.  A history of where they’re from and a history because it also reminds me of great memories from far away places visited.

Authentic Camel Blanket from Bethlehem
A friend brought this back from Nepal
Another one from Zanzibar hangs over the fireplace
Bedouin handmade cross-stitch from Sinai, Egypt. They don’t make them like this anymore.
Large batik from Bahia, Brazil as you go up the stairs right under the skylight.
Peruvian detailed wall hanging in living area – made all the more special because we were at that exact market.  Bought in Mira Flores, Lima.
Silk collage behind see-through netting in bedroom. By Israeli artist and friend Stephanie Gardin and taken straight from her bedroom in Jerusalem to mine.
Patchwork from India picked up in Dubai.

There are several more hanging around here and there but you get the picture hang of it!

Simple & Satisfying – Wild Mushroom Risotto with White Wine & Truffle Oil.

Rich Risotto dish

Making a flavourful Risotto is a nice addition to any meal or even as a main course.  The only problem is making sure the Arborio rice (in between a rice & tiny pasta) is neither too chewy or too soft at the finish.

Even though I’m not Italian (although I have family members and friends who are) I can tell you how to make a really good one.

Here’s what you need to serve 6 as an Appetizer or 4 as a Main:


Arborio Rice – 1 cup

Dried shitake or porcini mushrooms (1/2 oz, about 1 cup), rinsed then soaked in boiling water for about 30 minutes.  Remove mushrooms, squeezing excess water but reserve some liquid for pot.  Coarsely chop mushrooms and set aside.

1 onion, thinly sliced.

3 cups of chicken stock.  You can keep it warm over another stovetop element until ready to add, little by little.

2 Tbsp. butter

2 large shallots, peeled and finely chopped

2 garlic cloves, finely chopped

½ cup of dry white wine

½ lb. fresh wild mushrooms (chanterelles, morels, shitake, porcini or combo of all) washed and sliced.

4 fresh sage leaves, coarsely chopped (optional)

½ cup parmesan cheese, grated

salt & ground black pepper, to taste

2 oz. fresh truffles or white truffle oil for finish

Chopped flat-leaf parsley or chives for over top

Melt butter over medium heat.  Add shallots, garlic, onion and sage.  Cook until onions and shallots are transparent, about 5 minutes.  Add rice, and cook stirring constantly, until lightly toasted (not burned) and well-coated with butter, about 5 minutes.

Add *wine and stir until absorbed into rice.  Stir in all the mushrooms (ones that were previously dried & fresh), reserved cooking liquid  (about 1/2 cup) and ½ cup of the warm chicken stock.  *You can absorb yourself with some wine too while cooking – I highly recommend it.

I almost always use a cast iron frying pan

Cook over simmering heat, stirring frequently until ALMOST all liquid has evaporated.  Remember not to let it dry out completely.  Continue adding stock, about ¾ (175 ml) of a cup at a time, stirring frequently, until rice is tender but firm to the bite and mixture is creamy but not soupy, about 20 minutes.

Remove from heat and stir in ½ Tbsp. of butter and the parmesan cheese.  Season with kosher salt and black pepper.  Garnish with flat-leaf parsley or chives for presentation.  Then shave fresh truffles onto risotto upon serving.  I used white truffle oil instead & it was amazing.  Buon Appetito as they say in Italy.

Scene in the City – healthy living!

Being healthy…is about more than simply exercising and being mindful of what one eats and drinks.  It’s also about the daily choices that affect our environment, which can equally influence our bodies.  Being Green…is about the choices we make that will help to keep the air and water clean, and our forests green.  This includes choosing recycled and recyclable materials, renewable and sustainably produced materials, local products whenever possible, and minimizing waste throughout each project. Furthermore…

Gain strength & stamina with this powerful “Maca”

Anyone visiting the Vancouver Health Show this past weekend got a glimpse into some of the latest and greatest health products available from the many participating vendors.

My favourite booth (although I am a tiny bit biased) was the one from Preferred Nutrition featuring an amazing selection of “ultimateproducts formulated by none other than my own brother Brad King.  So even if I am a teensy weensy bit biased I can attest to using and loving many of the products.  They are simply put “The Best of the Best” with the new highest quality “High-Alpha Whey Protein” unlike any other protein formula available today.

THIS is the WHEY to go!

Have you ever heard of or tried Maca? More on Maca on an upcoming B Well health post because this deserves a post of its own and everyone needs to know about this amazing Peruvian Superfood.

Then there’s the ISO Energy Whey Protein which helps to regulate metabolism and hydrate the body at the cellular level among many other advantages.


Finally let’s look at “The Ultimate Male Solutions” product line helpful for Male EnergyLibido and even Prostate.  Now who doesn’t want their man to restore a healthy testosterone status while helping to enhance libido in a natural and highly effective manner??

Brad King in the Preferred Nutrition Booth

ULTIMATEly you can find out more information on these amazing products and more by visiting their website at:

Material taken from in Health Show Brochure.

A most excellent key-note speaker but I’m NOT the only one saying that.

After all that I forgot to drop in at  the “Yoga Show” which was on right next door in the very same building of the Vancouver Trade and Convention Centre – next time.

A very proud sister