Call for comments, hear ye hear ye.

So far I have posted several ideas for meals and treats. I am wondering for those who have tried them if you would leave a comment on my blog. I am curious if you liked the dishes or if in fact, you have started on my program? Let us here from you so you can inspire others. Submit some photos of yourselves or your meals!!

I would like this to be a community of people who care about the food they eat and that have found some inspiration through this blog.

Foods that can heal, good for all of us.


I scream …sometimes it’s for ice cream

I just cannot stand to not have a sweet treat after dinner. It’s like I am so good foraging for healthy food all day long and I really deserve dessert at night after all that effort. I’m sort of exaggerating as it isn’t that much work, but I still think I need dessert!

In my world, there are several choices for me.

Non-fat plain yogurt with berries, cinnamon, and Splenda. served very cold with some crunchy go lean crunch high fiber cereal on top. (Not a lot maybe a tablespoon)

Artic ice nondairy ice cream. This is available at many grocery stores. A pint of it has 150 calories. It falls nicely under the rules and you can “doctor” it up to be really yummy. I add a Splenda, berries, crunchy go lean cereal or some low cal coffee concentrate in Hazelnut on top. It is very good! Read labels carefully as all of these Icecream substitutes are not created equal. This particular brand comes in another version but has double the calories from fat and sugar.Also, avoid the Cappuccino flavor, it isn’t creamy enough and I think it is not the best one to buy. The vanilla and salted caramel are great.

Jello Pudding, nonfat and sugar-free. Use nonfat milk and make up some great tasting pudding treats. These are very satisfying and easy to make.

The trick is to have these things available so when you want to have a treat you have them on hand. When we lose control it is because we have failed to plan.

Now go have dessert

Meatloaf…with meat not turkey,(or I would call it Turkey loaf)

So a few of you have reached out looking for a good lower fat and low sugar meatloaf. It’s possible. It isn’t a protein source you should eat every day but it is a great source of Protein and you can make a yummy sammie the next day.

So how does this fit into the rules? Well, the sugar part is fine but the fat content can be more than you may be allowed. There are ways if you want to use ground turkey but then again I understand that sometimes it is hard to divorce red meat altogether. So here is my healthiest shot at Meatloaf!

The magic is BISON versus BEEF

 Here’s the skinny on bison.

1. Bison is much leaner

2. Bison is much lower in calories

3. Bison is typically grass fed and allowed to roam.

4. Bison is lower in cholesterol


The Recipe

  • 2Lbs of naturally lower in fat Bison
  • 1 egg/ 1 cup of water
  • 1 package of Lipton Onion soup mix
  • 2 cups of bread crumbs (can use gluten free croutons if you have a dietary restriction)
  • Salt, Pepper, 1 tsp Tumeric, Rosemary and Garlic granules  for spices
  • 2 tablespoons of A1 sauce
  1. Mix all together well by hand in a large bowl.
  2. Make a loaf..Duh.
  3. Place on a tin foil lined pan
  4. Salt and pepper the top
  5. Cover with a tin foil tent and remove the cover the last 20 min of bake time
  6. Bake at 350 for 1hr 30 min at 350.


You can add whole carrots and/or sweet potatoes in a smaller pan at the same time. Spray them with Pam and salt and pepper. Cover with tin foil. The Bison will put out a fair amount of fat/oil during the cooking process. Drain it off and allow your Bison loaf to rest for at least 10-15 min before serving.

This is a great winter meal. It is filling and healthy. Eat more vegetables than Bison but you certainly can enjoy this once in a while!


Cinnamon Let me in….

I eat Cinnamon on everything. Yogurt, cereal, fruit, warm milk you name it. I try to eat a couple of ounces of Cinnamon a day. It is right up there as one of my top favorite spices.  I never really knew how healthy it was for me until I started to pay attention…Then I did more research and this is what I found out.

Nutrition Benefits of Cinnamon

One tablespoon of ground cinnamon contains:

  • 19 calories
  • 0 grams of fat, sugar, or protein
  • 4 grams of fiber
  • 68% manganese
  • 8% calcium
  • 4% iron
  • 3% Vitamin K

A little bit of cinnamon goes a long way, and its antioxidant abilities are what makes it especially beneficial to include in your diet. As little as 1/2 of one teaspoon of cinnamon daily can have positive effects on blood sugar levels, digestion, immunity, and more. However, stronger doses are also extremely beneficial for improving heart disease risk and cutting risk yours for diabetes, cancer, and neurodegenerative diseases.

So what’s the big deal? Well I’ll tell you

1.High source of antioxidants

2. Excellent anti-inflammatory source

3. Regulates blood sugar levels

4. Protective for brain health

5.May help lower cancer risk

6.Freshen your breath naturally

7.Fights Candida ( Yeast) internally

8.Great for your skin. Use cinnamon oil directly on your skin!

9. Reduces seasonal allergy response

10. Naturally, sweetens food

11.Cardiac protective qualities


I don’t know another spice that is this wonderful. So please sprinkle away!



Homemade Peach Ice Cream


2 cups evaporated fat-free milk, this is important as we want to lower fat in every way
1 cup fat-free milk….no fat!
2/3 cup calorie-free sweetener..stevia or Splenda
1/2 cup egg substitute
1/4 teaspoon almond extract
1 cup chopped fresh or frozen peaches (about 2 medium peaches)
Combine first 5 ingredients in a bowl; beat at medium speed until blended. Stir in peaches.

Pour mixture into freezer container of a 2-quart hand-turned or electric freezer. Freeze according to manufacturer’s instructions. Pack freezer with additional ice and rock salt, and let stand at least 1 hour before serving.

Tip: If you don’t have almond extract, use 1/2 teaspoon vanilla extract.



Happy Chanukah- can I have a Bagel, please?

In honor of Chanukah I celebrate with a yummy morning Bagel…a big soft warm Bagel.

If you have memorized the rules you know that bread is not your enemy. If fact it is you dietary friend on my low fat and low sugar plan. I have this breakfast a few time a week or sometimes I have it for lunch.

You do need the following ingredients:

  • Sugar-free Smuckers jam
  • Powdered low-fat peanut butter ( look back at the picture posted of this great peanut butter)
  • Bagel

Accompanied by a giant nonfat Latte and one Splenda



Quick leftover lunch.

So sometimes we just don’t have time to get fancy. Actually, that is most of the time for me. I wish it was because I was so busy writing a novel or solving world problems…Then there is all the time I spend on the phone helping Stephen Hawking solve a nagging physics problem. Okay, none of that is true. I’m just a creature of opportunity like so many of you. I open the door of the refrigerator and want the magic elf to have left me food.

Well, this can happen if you do just a little planning and thinking…… First I always have microwave brown rice on hand. Secondly, I usually have a Tupperware full of leftover roasted roots veggies and then, of course, I have Turmeric.

Here is my yummy masterpiece I made with those ingredients. Do you remember the candy cane beets from the prior posts? This is the second act for them.

  • Brown rice
  • beets ( carrots or sweet potatoes are wonderful in this as well)
  • a dollop of plain nonfat yogurt
  • salt pepper turmeric ( 1/2 teaspoon)
  • Microwave and eat.


Healthy fish tacos

My son in law makes the best fish tacos! Last night he brought over everything to make them and it was so easy for me to modify the recipe to fit all of “The Rules”


Healthy Fish Tacos

  • Two low-fat corn tortillas which were pan toasted in spray cooking oil.
  • Broiled the cod in the oven on tin foil sprayed with cooking oil.
  • Diced tomatoes
  • Shredded red cabbage ( tossed with non-fat yogurt and a little rice vinegar)
  • Used some low-fat cheese on top
  • A dollop of non-fat yogurt in place of sour cream!
  • Salsa Verde for spice
  • These are so yummy!
  • Very low fat and almost no sugar.
  • add Cilantro if you like

I love Fish Taco Night!!!!!

Egg Nog? Yes, please

Egg Nog is a tough one this time of year. It is such a yummy part of the holidays but how is it possible for this program? It certainly doesn’t follow any of “The Rules” Well I think you will like this recipe and you can treat yourself!

  • 1 egg
  • Your milk of choice (You can use cow’s milk, almond, coconut, or even rice milk), enough to fill your glass or mug  Make sure the fat content is less than 2.0 grams per serving
  • A dash of nutmeg or vanilla
  • One Splenda
  • One scoop of whey protein powder (optional)


  1. Put the egg, milk, Splenda or Stevia, and whey protein powder (if using) in a mug or glass. Add a dash of vanilla or nutmeg.
  2. Use a hand blender to blend the mixture until frothy. Consume immediately.

This recipe makes one serving.

Fiber-Fiber-Fiber, say it with me!

I always try to get as much fiber as possible in the morning. This Post brand cereal fits the bill. Very low fat and no sugar plus 8 grams of fiber! When I add Blueberries it ups the fiber considerably.

So please don’t skip this important piece of the puzzle!

Why do I care so much about Fiber anyway?

  1. Blood sugar control
  2. Heart Health
  3. Stroke risk reduction
  4. Weight loss and management
  5. Skin Health
  6. Therapeutic for diverticulitis
  7. Irritable Bowel Syndrome
  8. Gallstones and Kidney stones risk is reduced

 So drop and give me 40!!!! 40 grams a day that is.