Category Archives: Health

PJ’s Pantry and More Fun Stuff

Hey Scriblings,

It feels like ages since I’ve posted here. I missed last month entirely! That’s because I’ve been working diligently on finishing my non-fiction book, OVERCOME your SEDENTARY LIFESTYLE (A Practical Guide to Improving Health, Fitness, and Well-being for Desk Dwellers and Couch Potatoes). I’m finally done with the first draft and working on revisions…yayyy! The book should be available for preorder in November and will release in January, 2016. PJSharon_OvercomeYourSedentaryLifestyle_eCover_800[1]Although writing non-fiction is easier in some ways than novel writing, it still requires a tremendous amount of research to get the facts straight. After all, I’m not just making it up as I go along and people are counting on me to get it right.

Another hold up was that I had written several sections and then decided afterwards that they weren’t quite right for this particular book. One such section was a chapter at the end of the book I was going to call PJ’s Pantry, listing all the healthy foods I stock in my pantry, fridge, and freezer. But once I started researching all of these “healthy” foods, I was shocked–and more than a little disappointed–that some of them were not as healthy as I had thought. With “hidden” chemicals and unhealthy additives, my list quickly grew shorter and shorter! In good conscience, I couldn’t put them in the book without adding all the research I’d done as well.

Since information about which foods are healthy and which are not seems to change daily, I decided instead, to put PJ’s Pantry on my website rather than have it in the book where it would be more difficult to update and change as new information arose. Feel free to stop by and check it out. I’m sure you’ll find some helpful tips on stocking a “healthy” pantry and you may find some interesting tidbits on foods you thought were good for you, and why they may not be.

Eat your heart out, Headless Horseman!
Eat your heart out, Headless Horseman!

In other fun news, I’ll be signing books at the Granville Harvest Fair again this year. If you’re in the New England area and looking for a fun place to hang out with the kids Columbus Day weekend, I hope you’ll stop by. There will be the usual yummy food vendors, pies, crafts, face painting and scarecrow contest, as well as the magnificent quilt display at the old meeting house. And you’ll definitely want to visit the Noble and Cooley Drum factory museum, built in 1854 and still making drums for today’s musicians. I’ll be down next to the library where they’ll be having a huge book sale (all the books you can fit into a bag for $5). You can swing by my tent and grab a book mark and say hi on your way out, LOL. We had wonderful weather last year, so hopefully the sunshine and warmth will be in our favor again.

I’ll leave you all with one of my favorite smoothie recipes.

Green Choco Monkey Smoothie

Inspired by my addiction to the Coco Monkey Smoothie from the Granby Village Health Food Store in Granby, CT., I’ve adapted their recipe and added a few twists.Choco monkey smoothie


1 cup Silk Chocolate Almond Milk

1 tbsp. Almond butter (or organic peanut butter)

1 frozen banana (peeled and cut into pieces)

1 scoop Green’s Organics Superfood (Amazonian Chocolate) powder. (According to the label, 1 scoop has the nutrients equal to 7 servings of fruits and veggies!)

1 tsp. vanilla extract

1/4 cup plain Greek yogurt

(I also add a tsp. of Maca powder for an extra energy burst)


Blend all ingredients on high (Smoothie setting on Blendtec) for 45-60 seconds until smooth. Drink and enjoy!

Do you have a favorite smoothie recipe you’d care to share?

The Power of Being (I’m not procrastinating…I’m preparing)

Hello Scribes friends,

PJ Sharon here. Some of you may not know this about me, but I can be a bit lazy. I know—you’re thinking, “No way, PJ. Not you! You’re so motivated and productive!” Um…not really. Looking at the big picture, I do seem to manage to keep a pretty steady schedule, meet my goals on a regular basis, and take care of my daily responsibilities while maintaining a fairly decent attitude, so I guess I’m not a total slacker. However, I’ve come to the conclusion that anything I do accomplish is because I know myself well enough to make my goals achievable and realistic, I accept my limitations as an imperfect human being, and I plan accordingly. Being a natural multi-tasker and somewhat disciplined helps too, but these days, I’m less rigid and a much nicer boss to work for.

With my writing, I try to push new limits, set appropriate deadlines,  and stay challenged–since I know these are what motivate me to stay on task–but it would be foolish and self-defeating to expect more from myself than I want to give. You have to want success…and you have to want it bad! And you need to ask yourself, “What am I willing to give up to achieve it?”

Admittedly, I’ve given up a lot to get where I am. But certain things–like time with my granddaughter and at least one day off a week, are now higher on my priorities list. What I also won’t compromise on is exercise. I commit myself to doing 30 minutes a day, five days a week because I know the payoff is totally worth it! When I’m strong, fit, and happy, I feel like I can handle anything that comes my way. If my schedule gets crazy, I let myself off the hook for a day or two, but then I’m back at it. The same applies to diet and nutrition. I’m not as rigid as I once was, but I try to eat high quality, nutrient dense foods that properly fuel my body. I like chocolate and pie as much as the next girl, but I believe in the 80/20 approach to everything. If I’m doing the right thing 80% of the time, I can slack off 20% of the time and I’ll probably be okay. Yay…pie!

For me, first and foremost, my mental and physical well-being are my priorities, and stressing out about what I’m NOT accomplishing only serves to make me feel overwhelmed and down on myself. It has become clear to me that my to-do list will never be done and that if I want to keep my sanity, I have to focus on just a few daily tasks that keep me moving toward my overall goals. It might take me longer to get there, but it’s not a race for me anymore. I’m in it for the long haul, so pacing myself is key to staying the course.

If goal setting isn’t your strong suit, here’s a great article to help you get on track and stay there.

Could I accomplish way more if I didn’t watch twenty hours of television per week or spend time gazing out the window at the lilac buds sprouting? scent of spring Maybe I could shave ten or fifteen minutes off my overly-lengthy shower time, or possibly I could sleep less. It seems changing even a few of these “recreational” behaviors would lead to a tremendous increase in my productivity. Then, maybe I could write five books in a year or spend another twenty hours a week promoting my butt off. After all, I do understand that the success of my business depends on me and how hard I’m willing to work. But how hard I’m willing to work today may be different from what it was two years ago, and will likely be different again a month from now. We each have to decide what’s important to us.

It comes down to perspective and priorities. In my opinion, none of those “recreational” activities are a total waste of my time. One could even argue that I am more productive because I’m living a balanced lifestyle. A full night’s sleep–when I can get it–is an essential tool for weight management, stress reduction, and overall health. I need at least 6-8 hours a night to remain productive and happy. Staying up late to write that blog that’s due in the morning, or waking at the crack of dawn to sneak in some “quality” writing time may help me check off a few to-do’s, but it’s going to leave me cranky and tired, and increase my susceptibility to illness. That’s not worth the trade for me at this point in life. Maybe some of you can live on five hours of sleep, but I’m betting it catches up with you eventually.

As for the apparent television addiction, I do try to limit my viewing to “must see” shows that give me the most enjoyment. I’m not a total hedonist! I TiVo my favorites and dole them out throughout the week as reward for accomplishing my tasks for the day. Getting lost in my favorite shows not only helps me decompress after a full day of massage work or long hours at the computer, it activates my creative brain. I’m constantly analyzing and deconstructing what I watch. I’m looking at story structure, dialogue, characterization, metaphor, etc. My mind is being entertained, but I’m also in my writer’s brain and learning.

The long hot showers, which some may argue are a luxury and a waste of not only water and resources, but are a self-indulgence. I assure you, they are a necessity for me. There are many challenges in daily life, and few “inexpensive” luxuries for most of us. If spending a half hour in the shower (where I do a stretching routine to treat my arthritic neck and back) relaxes me and reduces my pain, then so be it. I’ll take every little bit of relief I can get. Besides, my shower time is the most creative and productive time of my day as far as I’m concerned. It’s like a cup of tea, a soothing massage, and an opportunity to let my thoughts flow freely without my internal editor alarms ringing, all rolled into one.  My best ideas and snappiest lines of dialogue come to me while standing under a piping hot shower. I’ve also been known to belt out a few tunes while I’m there. Singing elevates my mood, clears my lungs, and centers me. It helps me shift from my right sided “business” brain to my left sided “creative” brain so I can get those 1,000 words on the page. The long hot shower is staying!

So, what about the inordinate amount of time I spend staring out the window, walking around my yard to see what’s coming into bloom, or simply sitting on my front porch with a hot cup of tea, paying attention to my breathing for a few minutes and taking time to be grateful for the multitude of gifts I have in my life? Am I procrastinating?

Maybe, but these moments too, are priceless. When I’m not actually writing, I’m usually preparing to write. I’m processing my next scene or coming up with some brilliant twist to my plot. As a writer, my brain is always processing some bit of information that will ultimately lead me to where I need to be on the page.

What it comes down to for me is that I’m a human being first, and a writer second. I NEED to stay connected to my higher self–the part of me that knows how to live in the moment and appreciates the power of just being.teens prayers5 (2013_02_16 17_00_55 UTC) That’s the part of me that inspired me to write in the first place and continues to be the well from which I draw my best work. Whether it’s called prayer or meditation…or just plain daydreaming, we all need it on some level.

I know that nothing can substitute for diligence, consistency in getting those daily word counts on the page, or putting in the overtime, but these quiet moments of stillness and reflection are essential to my sanity and well-being. I know this to be true about myself. Perhaps it’s just an excuse to be lazy or to procrastinate, but I prefer to think of it as “preparing” the soil. The fertile ground of productivity is only as good as what you feed into it. So next time you start to feel guilty for daydreaming instead of writing, or taking a day off to hit the beach, don’t look at it as “slacking”. Consider it part of the process. Tomorrow is another day and there is always more work to be done. Today, take a moment to reconnect to what nurtures and feeds your soul. You may be slightly less productive on paper, but you’ll be happier and more balanced in the long run.



What are your best “self-care” indulgences? What fuels your muse? What have you done for you lately?

Beautiful You!

Hello Dear Scribe’s followers,

I’m here today to talk about beauty! I’d imagine that most of our readers are women, but even if you’re a guy, I’m here to remind you that you are a beautiful person. Each of us as individuals are unique, special, and multifaceted. We are not simply the sum of our parts, but a whole entity, imbued with gifts, talents, and a human spirit that makes us who we are…and that is awesome!

When I say that you are beautiful, I’m not talking about just the exterior “earth suit” we inhabit, but the intrinsic goodness that lives within each of us. I suppose one could argue that there are evil people in the world who are truly ugly because of who they are on the inside and the things they do to hurt others, but let’s leave them out of today’s discussion and save them for a “celebrate villains day” should we care to delve into the darker side of humanity. For today’s topic, let’s focus on what makes us beautiful. Why, you ask?

boaw-logo-2015-originalUntil March 1st, I’m participating in the Beauty of a Woman blogfest, where writers from all over the globe share their views on beauty and take time to celebrate women! That’s something I can totally wrap my head around! I even posted a “Dear Teen Me” letter to myself over on my blog  if you care to stop by and check it out. Leave a comment there to be entered to win a copy of ON THIN ICE, and make sure to drop by the events page of the Blogfest to enter to win some great prizes! You’ll also find links to some amazing and inspirational blog posts from some truly beautiful women.

So what is this thing we call beauty?

Can we all agree that it isn’t about having long legs, symmetrical features, or a killer body? Although those are all things to admire, let’s agree here and now that they are NOT what makes a person beautiful. I’ve met some beauties who, through their words and deeds, would not be considered a beautiful person in my book.

pj at age fifteen png (2013_02_16 17_00_55 UTC)
PJ at age 15

To me, beauty comes from the light that shines from the soul of a truly good person. Qualities such as compassion, kindness, generosity, and loyalty make someone beautiful to me. The old woman with deep laugh lines and crinkly eyes from years of sharing her love with others who smiles through crooked teeth…is beautiful. The child who touches the hearts of those around them while they themselves are suffering the ravages of cancer…is beautiful. Any person who would lay down his life for others…is beautiful. Even the teenager who struggles to find something to smile about when tears are just beneath the surface…is beautiful. I could go on and on about what makes someone beautiful to me, and it would have nothing to do with appearances.

So today, I’m going to go out on a limb and say, if you showed up here to support our little blog or share your thoughts with me, you are beautiful! Thank you so much for being part of this crazy writer’s life.

If you had to sum up what makes a person beautiful in one word, what would it be? 



Hey, all. Suze here. Are you digging the new Scribes format? Personally, I love it!

th[1]So I’ve been in a bit of a funk for a couple of weeks now. I’ve got a very long to-do list, and a number of things on it are time critical (including an April 1 deadline to turn in book 2 to Berkley!). Yet I find myself procrastinating on even the simplest of tasks. Really, Suze? You can’t even pick up the phone and make an appointment for a desperately-needed haircut and color? (Okay, I promise to do that as soon as I finish this post)

Is it the weather? We’ve got a couple of feet of snow on the ground here in New England. I’ve never minded the snow or the cold (other than my heating bill), always thought it was beautiful. And since I’m fortunate enough to have a healthy husband and teenaged son, I haven’t had to shovel a single flake this year. But now that I’m working at home, some days I realize at dinnertime that I haven’t even left the house. Not good. Maybe I just need some sun. I vow to get some today, even if it’s not on the Aegean Beach where I’d like to be.

Anyway, my experience with funks is that there are two ways to get out of them. One, you can wait it out. If you’re not clinically depressed and you don’t have some chemical imbalance going on, they do go away eventually. (If you suspect your funk might have some physical origins, do see a health practitioner. Don’t mess around with this stuff, please)

Second, you can de-funk yourself. It’s gonna take some effort to get over the initial hump, but you can do it. Here are my methods for defunkification:

1. Get up a little earlier. If you find that you’re hitting the snooze button too many times, you’re going to be behind all day. I know it’s hard to leave a warm bed in the wintertime, but you can make it easier for yourself by keeping a warm robe and slippers near the bed to make transitioning easier. If you like your coffee first thing in the morning, like I do, set up the coffeepot the night before. If your machine has a timer, even better! It’ll be ready for you when you get to the kitchen, and the aroma may help you roll out of bed. Trust me on this one: you can accomplish a lot first thing in the morning in only an extra fifteen or twenty minutes.

2. Make sure basic housekeeping is under control. Now, everybody has to decide for herself what basic housekeeping is. For me, as long as the beds are made, the dishes are done, and the laundry is more or less caught up, I can live with some dust until I can squeeze in a few minutes with the Swiffer. Other people may have higher housekeeping standards. So determine what the absolute minimum is you need for your mental health, and make sure those things get done. In that extra fifteen or twenty minutes in the morning, you can easily throw in a load of laundry and empty the dishwasher. Most things take less time than you think they do.

3. Do you know what you’re making for lunch and dinner? I’ll assume you don’t need to plan out your breakfast since most people eat more or less the same foods (oatmeal, cold cereal, egg, smoothie). But especially if you work outside the house or have school-age kids, you need to think about lunch. And dinner. This is actually a step best performed the night before so you have less to do in the morning. Make a loose meal plan and try to stick to it. You don’t want to come home from work in a panic, staring at unidentifiable frozen lumps in the freezer and hoping for a turkey dinner with all the fixin’s to magically appear.

If you’re just getting started on your defunkification, it’s perfectly acceptable to plan to order a pizza or support your local grinder or Chinese take-out shop for dinner. You need some time to get things rolling and you may need to shop for groceries once your loose meal plan for the week is made.

4. Take a shower. Casey touched on this recently in her post on working from home. Shampoo, shave, moisturize, and put on some clean clothes (you know, the laundry you did?) and you’ll feel ready to take on the world.  Being IN a funk doesn’t mean you have to SMELL funky.

5. Make a list. Yeah, I’m an inveterate list-maker. I don’t always DO the stuff on my lists, though, and that’s where I start to get into trouble. I have both a paper list for daily stuff and virtual sticky notes on my computer screen for longer term stuff, like future writing projects, and things like investigating a new cable provider and shopping for a new stove.  But in that extra few minutes in the morning, or while you’re enjoying your first cup of coffee, take some time and look at your list. Determine which of those things is most important that you get done that day.

I recommend adding a couple of less critical tasks to your must-do list (such as making that hair appointment) and, if the tasks require only five or ten minutes, do them first. That’s right, NOT in order of priority or importance. Because the satisfaction of accomplishing even a five minute task (and making a hair appointment is more like a one minute task!) and crossing it off the list gives you confidence and momentum.  And those are the keys to breaking the funk-cycle.

6. Determine the little things that are driving you crazy and add them to your list in a different section. Example: my sock and scarf drawer is a huge, jumbled mess, resulting in my not being able to find the items I want. Or the plastic storage container cupboard is out of control, and avalanches every time the door is opened. See if you can take a few minutes a day to work on these small, nagging things (maybe while you’re waiting for your significant other to get out of the shower, or while dinner is in the oven). Fixing small problems like this is another great way to start feeling good about yourself and your capabilities.

7. Do something for somebody else. No, I don’t mean take on a bunch of extra responsibilities like volunteering to organize and run your town’s winter carnival–that’s the last thing you need right now! But reach out to a friend who’s in a bigger funk than you are. Bake some banana bread and take a loaf over to your elderly neighbor. Drop five bucks into the donation can the school kids are shaking outside the grocery store. Get outside of your own head and think about somebody else. Guaranteed to make you feel better!

8. Finally, eat healthy food (order yourself something healthy along with the take-out, above!) and get a bit of exercise. Seriously, nothing makes you feel better than putting nutritious food into your body and doing something as simple as taking a walk around the block (or around the mall, if the weather is bad). So veggies, fruits, whole grains, healthy fats like those found in olive oil, avocados, nuts and fish, lean proteins, and lots of water. And a walk. Keep repeating to yourself that it’s not that hard. It’s not that hard. And eventually, it won’t be.

How about you? When you find yourself slipping into a funk, what are your methods for getting out?


Holiday Happenings!

Merry Christmas Eve!

PJ Sharon here, there, and everywhere, currently coming to you from the coziness of my living tree I’m wrapping last minute packages and the smell of fresh baked cornbread is wafting in from the kitchen. I hope you’re all taking some time off during the holidays to spend with loved ones. I’m grabbing a few days off, but since writers are never totally on vacation, here’s what I’ll be up to until the end of the month.

For the past ten days, I’ve been part of the Sleigh Bells Ring, Are you Listening, giant audiobook giveaway hosted by Rita Award winning author, Wendy Lindstrom. Today is the last day to enter if you want to be in the running for a chance to win some awesome audiobooks, an MP3 Player, or even an iPod Nano! Just click here to bring you to the Sleigh Bells Ring are you Listening contest page where you’ll find a Rafflecopter entry form. It’s super easy, and only takes a minute, I promise!Sleighbells ring promo pic You might even win an audiobook of HEAVEN IS FOR HEROES.

I’m also participating in the Awesome Indies Holiday Book Bonanza, where dozens of e-books are on sale for only .99 cents between December 26-30th.aia_holidays (1) If you aren’t familiar with Awesome Indies, it’s a great organization of Industry professionals who read, rate, and review books by Independently published authors. They have very stringent criteria that have to be met, so you can rest assured that approved books are top notch! I’m proud to say, WANING MOON and WESTERN DESERT made the cut and are now listed on their front page! For my writing friends out there, check out their website at for some invaluable resource material (check out their criteria for submission info).

While WANING MOON, book one in the Chronicles of Lily Carmichael is only .99 cents, WESTERN DESERT, book two in the trilogy is up for FREE from December 26-28th.

Available NOW!
Available NOW!

 Bookmark this page and come back during the sale for easy links to the books on Amazon or find links on the Awesome Indies Holiday Bonanza Book sale page. With all those new Kindles under Christmas trees everywhere, I couldn’t think of a better time to offer WESTERN DESERT up for FREE! If you’ve got teen readers at home or enjoy reading YA dystopian romance yourself, here is your chance to get both books for less than a dollar. It doesn’t get much better than that!

Please help me spread the word about this great opportunity by sharing this post on your Facebook page, twitter, or other social media. Simply click on the social media button of choice below and add a note of encouragement for friends to download WESTERN DESERT for FREE from Thursday to Saturday this week. Promotions like this are the best way authors can give back to readers, and readers can show their support of their favorite authors by spreading the news, leaving reviews, and chatting about the books with friends and family. As always, your support is greatly appreciated and means the world to me. May you be blessed with good health, peace, prosperity, balance and harmony in the coming year!

So that’s where I’ll be and what I’ll be up to for the next week or so. In the meantime, enjoy the holidays, squeeze in some “healthy” food choices, and plan a nice hike for after your Christmas dinner.

I’m making our traditional spiral ham. How about you?