There is nothing to eat!

So tonight I was thinking about dinner and had no idea what to cook. I am usually prepared as I take my diet fairly seriously and want to eat well. I mean, I’m not Glenn Close Fatal Attraction obsessed, but I do pay attention.

P.S. there are no recipes for Bunnies on my blog. Your welcome!

I wanted to feed my son and his girlfriend as well, so to avoid a lengthy kitchen experience I decided to use those fresh ingredients I had purchased a couple of days ago.I also wanted a meat-free dish and my son’s friend does not eat meat.


  • Brown rice2-3 cups
  • bell pepper ( orange)
  • Baby bok Choy ( 4-5 bunches)
  • baby tomatoes ( one pint)
  • 4 eggs
  • Salt, Pepper, Basil, Garlic, and Turmeric

This recipe makes two servings

  1. Prepare the rice in the microwave and keep warm
  2. Stir fry all the veggies in a pan sprayed with cooking oil
  3. Cook until they are soft and the colors are bright
  4. Put the brown rice in a bowl and top with the stir-fry veggies.
  5. Add two eggs to each bowl and break the yokes while in the individual bowl.

I here to tell you those teenagers really loved it!



Who are our superhero vegetables? Hint it’s not corn even if it is dressed up in a butter cape……


My recommended list of vegetables provides a guide to the most nutritious vegetables.

I strongly advise you to avoid wilted vegetables of any kind, because when vegetables wilt, they lose much of their nutritional value.

I typically recommend choosing organic vegetables as much as possible to avoid pesticides (as well as boost nutrition), wilted organic vegetables may actually be less healthy than fresh conventionally farmed vegetables. Freshness is a key factor in vegetable quality, so if you can’t grow your own, look for those farmed locally or, better still, farmed locally and organically.

My favorite vegetables include:



bell peppers




Redleaf and romaine lettuce

sweet potatoes

all are high nutrient dense and super foods




Why fruit doesn’t​ count as bad stuff, but fruit juice should be illegal!

I see people order fruit juice all the time. I see children sucking on fruit juice packets, it makes me crazy.It is terrible for their teeth and little bodies! Fruit juice has almost no redeemable qualities. Yes, it has Vit C but misses the mark on the other wonderful things that whole fruit offers. This article appeared in a nutritional site about fruit juice and I think we need to pay attention!

So what is the deal with juice and why do so many of us buy it for our families?

Here are some facts:

  1. Loaded with sugar
  2. lacks any measurable fiber
  3. High in calories vs the nutrient pay off
  4. A glass of apple juice has more calories than a glass of Orange Juice
  5. The sugar in fruit juice is fructose. The liver is the only organ that metabolizes fructose.
  6. Fruit juice sugars get to the Liver much quicker than if you were to eat a piece of fruit.
  7. Those with metabolic issues should not consume fruit juice

Fruit Juice Contains Vitamins, Minerals, and Antioxidants, but it Lacks Fiber and is Loaded With Sugar



I want to thank our Latin friends for a few things, beautiful culture, Chihuahuas​ and Low Carb Tortillas.

You are aware by now in my prior blogs I am a big fan of Fiber. In fact, this is probably the most important thing I do for my health every day.

All of the Tortillas you buy at the grocery store ae not created equal. Some are loaded with fat even when they promote whole grains! I think whole grains are important but that descriptor is thrown around a lot and people are assuming that’s all they need to look at. It’s a lot like the word “all natural” vs organic, two very different things.

I eat this meal a few times a week.

Here is the skinny on my low fat, low sugar, and HIGH fiber tortillas

  • 2 low carb, low fat, low sugar/ high fiber Tortillas
  • Pinto and black beans drained and mashed/ (chicken or fish can be added)
  • Salsa ( read the labels)..this is a key ingredient as it adds a nice spice.
  • spinach ) fresh and organic)
  • a dollop of non-fat Yogurt (plain)
  • Heat up the beans and the meat
  • Place this mixture in the tortilla
  • top off with fresh ingredients.

The benefits are huge with this meal. First, it is filling but more importantly, it is a fiber delivery system!  I think this will become one of your go-to meals. It is easy to keep these items in your house as the shelf life is long.

Sometimes I’ll buy the fancy beans that are already blended and packaged that I can get in most health food stores. But it isn’t necessary. My blender or a fork work just as well.15878738_1883972061889394_2137394934_n-2


3 grams of fat

15 G fiber

1 g sugar


Let me know what you think of this meal!

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.