Simple Diet – Smart Snack Options

Check Out these Healthy Snack Ideas…


  • 1 hard-cooked egg (75) with half a slice of toasted wheat bread (34)
  • 1⁄2 cup ice milk or sherbet (100)
  • 1 large rectangular graham cracker (60) with 11⁄2 tsp peanut butter (45)
  • 1 slice (1 oz) angel food cake (70) with 1⁄2 cup fresh strawberries (25)
  • 1⁄2 cup wheat-flake cereal (55) with 1⁄2 cup nonfat milk (45)
  • 1 cup chicken-noodle soup (75) with 2 saltines (25)
  • 1 small (4″) whole-wheat pita (74) with 1 Tbsp hummus (24)

Read more »

Yummy Potato Salad – Recipe


1 teaspoon salt

2 1/2 lb small red potatoes, unpeeled

3 celery stalks, cut into slices 1/4 inch thick

1/4 cup finely diced red (Spanish) onion

For the Dressing:


1/2 cup sour cream

1/2 cup mayonnaise Read more »

10 Healthy Breakfast Ideas To Get You Started

Here are some ideas to get your day started right:
  1. Build on a healthy cereal. Top a high-fiber cereal with a sprinkle of granola, bananas, and low-fat milk or plain yogurt. This combination provides good fiber and protein intake, plus calcium and potassium.
  2. Get off to a berry good start. Another possibility for breakfast is berries and low-fat Greek-style yogurt with a drizzle of honey and a sprinkle of toasted sliced almonds. These foods are high in protein and volume, which can help you feel full longer.
  3. Take your nutrition to go. Smoothies are another smart… Read more »

Recipe Apple-Cinnamon Bread Pudding


Apple-Cinnamon Bread Pudding Recipe!

1 loaf cinnamon raisin bread sliced.
8 eggs.
2 cups milk.
1 cup sugar.
1 tablespoon vanilla extract.
4 Granny Smith apples, peeled and thinly sliced.
1 cup golden raisins.
1 tablespoon cinnamon.
1 teaspoon nutmeg.
3 tablespoons unsalted butter, cut into small pieces.
1 cup heavy cream or maple syrup.

In a small bowl, stir together the other 1/2 cup of sugar, cinnamon and nutmeg. Sprinkle the sugar mixture over the top of the bread. Dot the bread pudding with the butter. Cover and refrigerate 6-8 hours or overnight.

Preheat over to 350 degrees F.

Uncover the dish and place it in the middle of the oven.

Bake until the top is browned and a knife inserted into the center comes out clean, 45 minutes to 1 hour.

Serve on individual plates with hot maple syrup or heavy cream.

See More Recipe’s…



Here Are 8 Triggers That Change Your Metabolism

Many dieters point the finger of blame at their slow metabolism when dieting, but there are steps you can take to speed it up. Learn all about boosting metabolism.

If you’ve ever had trouble losing weight, you’ve probably placed at least some of the blame on a slow metabolism. It’s true that your basal metabolic rate — the rate at which your body uses energy — can affect your ability to shed pounds. But there are also a few external, controllable factors that can slow down that metabolic rate.

Here are eight triggers that can slow metabolism, some (but not all) of which you can control, to make sure you aren’t sabotaging your weight-loss efforts. Read more »

Yogurt Oatmeal Muffins Recipe



Yogurt-Oatmeal Muffins Recipe


  • 1 cup(s) oats, quick-cooking or old-fashioned rolled oats
  • 1 cup(s) yogurt, low-fat plain
  • 1/4 cup(s) margarine, low-calorie
  • 2 tablespoon sugar, brown
  • 1 banana(s), mashed (or use 1/2 cup apple juice concentrate)
  • 1/4 cup(s) egg substitute
  • 1 cup(s) flour, all-purpose
  • 1/8 teaspoon salt
  • 1 teaspoon baking powder
  • 1/2 tablespoon baking soda
  • 1/2 cup(s) raisins


1. Mix the yogurt with the oatmeal and let stand for 1 hour.

2. Cream the margarine with sugar and banana or apple juice.

3. Add egg and oatmeal mixture.

4. Sift the dry ingredients into the oatmeal mixture. Stir in raisins.

5. Spoon into 12 muffin cups coated with nonstick cooking spray.

6. Bake at 375 degrees F for 20 to 25 minutes.


Use Herbs and Spices to Spark Up your Food

Wake up your taste buds! Cooking with herbs and spices will enhance the flavor of healthy foods without adding fat, salt, sugar, or calories. Herbs and spices contribute bright color, savory taste and sensational aroma.

Tips for using herbs and spices:

  • Avoid overwhelming a dish with too many seasonings, and never use two very strong herbs together. Instead, season with one strong flavor, and one milder flavor to complement the food.
  • When cooking, add dried herbs early in the process, but use fresh herbs at the end for optimum flavor.
  • Add herbs and spices to cold dishes several hours before serving to allow the flavors to blend.
  • Fresh leaves should be chopped very finely. Exposing… Read more »

Find A Healthy Breakfast for Weight-Loss Success

Your breakfast choices lay the foundation for your entire day and your long-term health. But you don’t have to stick with the traditional options.

Whether you prefer eggs, yogurt, or oatmeal, getting a healthy breakfast under your belt sets the tone for a day of weight control and fewer calories overall. In fact, research shows that people who start their day with breakfast make healthier choices and have a lower body mass index in general. The breakfast effect is even stronger for women than men.

“If we skip breakfast… Read more »

A Cheap and Easy Stress Reliever

Ever had one of those days when you have so much to do that you don’t even know where to begin? Or when you have so many thoughts and emotions swimming in your head that you don’t know which end is up? I know what that’s like! When I’m stressed out or something is bothering me, I sit down and write. Getting my thoughts on paper helps me identify my stressors and come up with solutions. Plus, it just feels good to get it all out!

If you don’t do so already, I recommend keeping a journal and writing in it regularly. Writing for just 10 to 15 minutes Read more »

Recipe – Blueberry Yogurt Lemon Cake

reciepe-cake-food-sweetBlueBerry Yogurt Lemon Cake Recipe!

  • 1 1/2 Cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon kosher salt
  • 1 cup plain yogurt
  • 1 cup sugar
  • 3 large eggs
  • 2 teaspoons lemon zest
  • 1/2 teaspoon vanilla extract
  • 1/2 cup vegetable or canola oil
  • 1 cup blueberries


  • 1 cup powdered sugar
  • 2 tablespoons fresh lemon juice, strained
  • 1 teaspoon lemon zest

Preheat oven to 350°. Grease loaf pan, line the bottom and longer sides with parchment paper and grease with butter.

Sift the flour, baking powder and salt in a medium bowl.

In a large bowl whisk up and combine the yogurt, sugar eggs, lemon zest and vanilla.

Whisk the flour mixture into the liquid mixture until well combined.

Fold in the oil with a rubber spatula until thoroughly mixed, then add in the blueberries (lightly coat the blueberries in flour).

Pour the batter in the the pan and bake for 50-60 minutes, check near the end until toothpick comes out clean in center.

Remove from oven to baking rack and cool for about 10 minutes leaving it in the pan, remove cake from pan with the parchment handles and let cool another 10 minutes or so until just warm.

Whisk together the confectioners sugar, lemon juice and zest until combined, pour over cake.

Five Health benefits of Red Peppers

Red peppers are the belle of the ball at any buffet table. Crisp and incredibly sweet, these ladies in red are an easy sell to anyone who is not fond of vegetables. The only limiting factor is that they can be costly during winter, but now that it’s July, we can look forward to eating more inexpensive local peppers.

Did you know that green peppers are just unripe red peppers? Because they are not fully mature, they have a bitter after taste, and half the vitamin C and 1/10th the vitamin A compared to their red or orange siblings. Vitamin A has been shown to improve sperm quality, and vitamin C helps build collagen, which ensures beautiful skin – all these combined makes peppers one of nature’s sexiest foods!

Paprika and chili peppers offer Read more »

Peanut Butter Marshmallow Squares

Peanut Butter Marshmallow Squares 

  • 1/2 cup unsalted butter
  • 1 cup creamy peanut butter
  • 1 (300g) bag of butterscotch chips
  • 1 (200g) bag of rainbow mini marshmallows
In a Medium saucepan melt together butter, peanut butter and butterscotch chips on very low heat until dissolved. Stir constantly to avoid burning. Remove from heat and allow to cool a bit before adding marshmallows.
Pour into a 11″ by 13″ pan or a 9″ by 9″ pan and refrigerate for an hour to set.

 Cut into squares and serve.

13 do / 13 don’ts for controlling your appetite exposed

The science of appetite is complicated, but controlling your urge to eat doesn’t have to be. Find out what you should and shouldn’t do to control your appetite and avoid weight gain.

We are hard-wired to eat. There’s incredibly complex neurochemistry and physiology at play when your brain tells you to eat and when it tells you to put down the fork. This process involves hormonal signals that arise from your digestive tract when you consume food, from your emotions, from your environment, and even from your body fat.

The balance and interaction between the primary appetite-controlling hormones and the appetite-stimulating hormones plays a key role Read more »

Recipe – Maple Walnut Coffeecake

This sour cream coffeecake gets a maple syrup “filling” chock full of walnuts.
For Maple Filling:
1/2 cup all-purpose flour
2 tablespoons (1/4 stick) unsalted butter, room temperature
1 teaspoon ground cinnamon
1 1/4 cups walnuts, coarsely chopped
1/2 cup pure maple syrup
For Cake:
2 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup sugar
1/2 cup (1 stick) unsalted butter, room temperature
2 large eggs
1 teaspoon vanilla extract
1 cup regular or low-fat (not nonfat) sour cream


Preheat oven to 350 degrees F. Butter and flour 9- to 10-cup Bundt pan. Tap out excess flour.
FOR FILLING: Using fork, mix flour, butter and cinnamon in small bowl until crumbly. Stir in walnuts and maple syrup. (This will be a liquid streusel.)
FOR CAKE: Whisk flour, baking powder, baking soda and salt in medium bowl to blend. Using electric stand mixer and paddle attachment, beat sugar and butter in large until fluffy. Beat in eggs, one at a time. Mix in vanilla. Beat in flour mixture in two additions, alternating with sour cream, just until blended.
Spoon half of batter into prepared pan. Spoon about two-thirds of maple filling over batter. Spread remaining batter over filling and smooth top. Dot with remaining filling. Bake until tester inserted near center of cake comes out clean, about 40 minutes. Transfer pan to rack and cool 15 minutes. Run knife around pan sides to loosen cake. Invert cake onto rack, then invert cake, streusel side up, onto platter.

Is Diet Soda Making You Gain Weight?

Diet soda sounds like an easy way to cut calories, but new research shows it may not be good for weight loss. Learn why diet soda may actually cause you to gain weight, among other problems.

If you feel better about having a burger and fries for lunch because you ordered a diet soda, you shouldn’t. Studies show that diet soda may not be any better for you than regular soda. In fact, it may even be worse.

Close to 60 percent of Americans drink diet soda on a regular basis. Many of them believe diet soda helps them with weight loss, but there is mounting evidence that diet soda may actually cause you to gain weight.

Diet Soda and Weight Loss: What Research Revealed

“Recent literature suggests… Read more »

7 foods to help you beat the heat this Summer!

Fresh, fabulous tasting and sure to help take the sweat out of summer eating, these 7 summer chillers are good for you too!

As the days of summer get longer and warmer, it can seem nearly impossible at times to keep cool in the blistering heat. Staying cool can depend on much more than icy-chilled beverages and air conditioning, and the foods you eat can absolutely lend a hand. Luckily for us, it’s difficult to think of a more joyful time for eating than summer. From ripe and juicy berries to plump and bursting cherry tomatoes, this vibrant season enjoys a particularly abundant and colourful array of fresh and seasonal foods. An added bonus? Many seasonal summer fruits and vegetables are simply superb for helping us lower our body temperature to stay cool Read more »

Raisin-Carrot Muffins Recipe


  • boiling water
  • 2/3 cup(s) raisins, golden
  • 1 1/2 cup(s) flour, all-purpose
  • 1/2 cup(s) flour, whole-wheat
  • 1/3 cup(s) wheat germ, toasted
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon, ground, plus additional to sprinkle on muffin tops
  • 1 egg(s), beaten
  • 1 1/4 cup(s) buttermilk
  • 1/3 cup(s) sugar, brown (packed)
  • 1/4 cup(s) oil, cooking
  • 1 cup(s) carrot(s), shredded

Read more »

Nutrition & Exercise – Eating to Fuel Your Workouts

World-class athletes know that success depends on training and nutrition. They carefully choose the foods they eat, so the right combination of nutrients will fuel them to success. Take some tips and transform your eating habits into a world-class diet. By eating wisely, you will reap the benefits of being properly fueled. Maximize muscle growth, aide recovery and replenish glycogen stores, and you’ll have the energy and endurance to power you through your workouts and athletic endeavors.


Carbohydrates are an important nutrient for athletes because they maintain blood glucose levels during exercise and replace muscle glycogen, the carbohydrate that is stored inside muscles. Muscle glycogen is the main fuel during prolonged exercise. Read more »

Spaghetti with Tomatoes Recipe

Spaghetti with Tomatoes, Basil, Olives, and Fresh Mozzarella

Since the tomatoes here are not cooked, you’ll really notice their flavor–or lack of it. Make this sauce in the summer when fresh tomatoes are at their peak. The garlic is heated briefly in the oil, and then the garlicky oil is tossed with the spaghetti so the flavor is dispersed throughout the dish. The pasta is equally good warm and at room temperature.

Read more »

The Moderation in All Things

What comes to mind for you when you hear the word diet? If you’re like most people, you probably imagine eating carrot sticks, going to bed hungry, and giving up your favorite foods—and that’s why so many diets fail. Most people just can’t tolerate those kinds of restrictions for very long.

The more you try to eliminate your favorite foods, the more feelings of discomfort, deprivation and resentment build up. This can result in bingeing on all the foods you’ve been denying yourself, undoing all your hard work in a single day. But even if you can avoid that problem, are you willing to eat like a rabbit for the rest of your life?

Studies show that… Read more »