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1 1/4 cups egg whites
2 cups spinach, chopped
1/4 cup tomatoes, dices
1 1/2 ounces low fat feta cheese
1 Tablespoon chopped garlic
1 Tablespoon pesto
2 Tablespoons roasted tomatoes, soaked in olive oil


Add garlic, roasted tomatoes and pesto to a pan.  Saute for 1 minute on a medium heat.  Add pesto and roasted tomatoes, stir to coat the pan.  Add eggs and cook on high. 

Cook for 2-4 minutes while scrambling the eggs and then add chopped tomatoes.  Cook for an additional 2 minutes until desired texture.  Remove the mixture from the pan and place on a plate.  Once on the plate, sprinkle low fat feta cheese crumbles over the top.  Makes 1 large serving!


What is it?

An actual plateau is no weight loss for two or more weeks.

What can you do about it?

1.     Drink at least 64 ounces of water each day. Eating every 2 to 3 hours will help deter hunger and keep your metabolism going.

2.     Are you taking any medications?  Consult with your personal physician to see if your meds are hindering your weight loss and/or need to be adjusted.

3.     Monitor what you eat.  Excessive amounts of grains, fruit and dairy can slow weight loss.  Write down what you are eating for the next week.  Are you on plan?

4.     In addition to watching the scale, don’t forget to monitor your measurements. 

5.     Are you exercising?  If so, changing your exercise program can jump start your metabolism.


Events and celebrations are going to continue throughout the year.  If you are prepared you will find it much easier to stay on program.

1.     Call ahead to find out what foods will be served.   Bring a dish and/or snacks that are compatible with your plan.

2.     Choose club soda or diet pop over high calorie alcoholic drinks.   Drinking causes you to let down your defenses and you will be more apt to get off program.

3.     Plan to get your exercise in before you go to the party.

4.     Make this a time where you focus on family, friends and fellowship NOT food.  That way you won’t feel deprived.

5.     If you’re hosting, make sure you have plenty of healthy snacks on hand.

6.     Plan ahead what you are going to eat before you leave the house.

7.     Plan ahead what you will say to those who try to push fattening dishes at you.

8.     Eat something healthy and filling before you go so you’re not so hungry.

9.     Take advantage of the commercials and half time to move around or do some stretching.

10.   Stand or pick a seat that is as far away from the food table as possible.

11.   Use a small plate to put your healthy food items on, and then walk away.

GARLIC BROCCOLI (71.5 calories)

1 1/2 cups broccoli, chopped
1 head garlic
1 quart vegetable stock
salt and pepper to taste

Roast garlic head whole in 400° oven for 20 minutes with a little olive oil and salt.
Put broccoli and roasted garlic in a pot. Add stock, salt and pepper. Bring to a boil then simmer 30 minutes or until broccoli is completely cooked. Puree in batches in a blender and add more salt if necessary.


7 oz. cod fillet
6 olives
1/4 cup fresh parsley
2 Tbsp. capers
1 cup fresh cilantro
1 tsp. olive oil
1/2 cup chopped tomatoes
1/2 cup mushrooms, halved
1/2 cup chopped scallions

Place cod on a baking sheet, sprinkle with salt and bake at 400° for 15 minutes or until it flakes easily. Place olives, parsley, cilantro, olive oil and capers in a food processor and pulse into a thick sauce. Saute the mushrooms and scallions over high heat until tender, then add the tomatoes and cook until warmed through. Sprinkle with salt. Serve the cod alongside the veggies and top with the salsa verde.


Studies have shown that getting enough sleep, at least 7 hours per night, decreases your risk of heart disease, high blood pressure, and weight gain.

When you don’t get enough sleep it cause ghrelin levels to raise (a hormone that increases your appetite) and leptin levels to drop (which mean you don’t feel as satisfied after you eat). 

Studies at England’s Warwick School of Medicine found that getting less sleep almost doubled the risk of obesity.  So get your beauty sleep and improve your health, too! 



BROCCOLI QUICHE (178 Calories)

1 packet MF Cream of Broccoli Soup
3 egg whites
1/4 tsp baking powder
1/2 cup steamed broccoli

Pre-heat the oven to 400 degrees. Beat egg whites in a bowl, then add the remaining ingredients. Place 1/3 of the steamed broccoli into each of the 3 muffin tins. Pour the batter over the broccoli. Bake for 15 minutes.

I get my MF ingredients at


6 oz cooked, lean turkey, cut in strips
3 Tablespoons onion
3 slices red pepper
1/2 cup mushrooms, diced
Three large leaves of lettuce
1 tsp low calorie salad dressing spray

Saute onions.  Place the three large leaves of lettuce onto a cutting board. Put 1/3 of the ingredients onto each lettuce leaf. Spray with dressing. Wrap lettuce around the ingredients and eat like a burrito.

BANANA MUFFINS (110 calories for 2 muffins)

2 packages MF Banana Pudding
1 package MF Scrambled Eggs
1 package MF Maple and Brown Sugar Oatmeal
1 1/2 cup water
2 packets of artificial sweetener
1/2 teaspoon baking powder
1/2 teaspoon vanilla
2 teaspoon apple pie spice

Preheat oven to 350 degrees. Mix dry ingredients in a bowl. Mix wet ingredients in a separate bowl, then add to bowl of dry ingredients. Mix well and let sit approximately 15 minutes. Mix again and pour into 8 muffin tins sprayed with nonstick cooking spray.

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