Fruit and Cheese Sticks



Your choice of fruit (chopped into pieces)

1 cup fat free cubed cheese

1 cup plain yogurt

1 tsp vanilla extract

1 tsp honey to taste


Place fruit and cheese on toothpicks

Mix yogurt, vanilla, and honey and use it as a dipping sauce


Peanut Butter Protein Bars



2 cups  oatmeal

1/2 cup protein powder

1 cup natural peanut butter

1/2 cup water

1/2 cup dried fruit (raisins, cranberries, etc…)


Mix  all ingredients together

Spray 8x11 pan with cooking spray

Mold batter into pan. Refrigerate for 1 hour.

Cut into small squares. Serve and enjoy!


Protein Packed Deviled Eggs


Dozen eggs hard boiled

1/ 8 tsp Chili powder

1 cup cottage cheese

Diced peppers

Salt and pepper to taste

Sliced Olives


Cut egg in half lengthwise and scoop out yolk;

Stir cottage cheese, chili powder, salt and black pepper; stir in red pepper until just combined.

Spoon yolk mixture back into whites.

Top with 1 sliced olive.



Wednesday, Jan. 4th

Detox Diet

Detox diets are the big trend especially the big trend especially after the holidays, but you don’t need to drink lemon water and pepper all day just to have the benefits of a detox. You can do a three, five, or ten day diet or however long cleanse you wish, but make sure it is with things that are healthy in your kitchen. The point of a cleanse/detox diet is to take stress off of your liver, kidney and GI tract that are overworked when you are filling your body with unhealthy foods and drinks.

Here are some guidelines to doing a cleanse:
Avoid: Packaged foods, extra salt, coffee, liquor, processed foods.
Eat/Drink: Fresh fruits and vegetables, drink plenty of water, green tea and get plenty of sleep.

Sample Diet:
Breakfast: Egg omelet with fresh vegetables, 1/2 cup quiona or oatmeal, and grapefruit

Mid morning snack: sugar free all natural almond butter and celery

Lunch: fresh vegetables, large salad and salmon

Afternoon snack: Cucumber and avocado slices

Dinner: Vegetable broth based soup, large salad, asparagus, lean protein like turkey or chicken

Wednesday, December 21st

Egg nog Anyone?

Egg nog has met its match.  So Delicious has come out with its dairy free low fat version of Egg Nog. 

Check out So Delicious Dairy Free Coconut Milk Nog drink.  With 90 calories and 3 grams of fat for a ½ cup this is a great alternative to the high fat original egg nog.  There is also a Mint Chocolate flavor that can be served hot or cold.  A real low fat treat for this holiday season!



5 Holiday Foods to Keep off Your Thighs

Egg Nog: This holiday drink is usually found mixed with rum, and topped with whipped cream and a dash of nutmeg.  The egg nog alone will cost you 190 calories, 9 grams of fat and 20 grams of sugar per ½ cup.
Sugar Cookies: Pillsbury Ready to Bake:  A quick taste of 2 cookies will rack up 170 calorie, 8 grams of fat and 14 grams of sugar.
Gourmet Popcorn:  If you get one of those tri-flavored popcorn tins the best bet is to bring the tin to work to share in the lunchroom with co-workers or bring to a holiday get together.
Butter: 2.5 cups = 170 calories and 9 grams of fat
Carmel:  3/4 cup=  150 calories and 4 grams of fat, 18 grams of sugar
Cheese: 3/4 cup=  200 calories and 14 grams of fat
Crab Cakes:   Snacking on some tasty horderves  at a holiday cocktail party? Two crab cakes can contain an average of 200 calories and 10 grams of fat.
Gingerbread House: A taste of the kids’ gingerbread castle can cost you 120 calories, 2 grams of fat and loads of sugar depending on the decorative window and doors of gumdrops and lollipop


 Wednesday, December 7th

Don’t get fooled by high fat holiday treats. Here are some alternatives to make your favorite holiday drinks with less fat and calories.

Instead of filling up on hot chocolate from a chain coffee shop that is filled with calories and sugar try these alternatives at home.

Peppermint Hot Chocolate

1 package of fat free hot chocolate mix

1 teaspoon of sugar free peppermint sugar

1 handful of mini marshmallows

Mix all ingredients together with hot water, top with marshmallows and serve!

Wednesday, November 30th

Lunch Mood Boosters

Feeling blah, or got the blues?  More than 20 million American adults have a mood disorder and 40 million an anxiety disorder according to  
It is getting more and more common to know people who are on an antidepressant drugs. However, this medicine does not always work or can have side effects.  Research studies time and time again have shown that diet and exercise are key factors in decreasing depression due to the increase of endorphins that trigger positive feelings in the body. 
Author of Food & Mood, Elizabeth Somer, RD says that “Choosing foods that your body absorbs slowly keeps blood sugar steady, maintaining your feelings on an even keel.”

Here are some slow-digesting foods to help boost your mood:
• Whole grain cereal with milk
• Brown rice
• Salmon
• Chicken breast
• Peanut butter sandwich on whole –wheat bread
• Spinach salad 
• Half turkey sandwich with milk


 November 23rd

How Many Calories will Turkey Day Cost You?

Take notice of the calorie count of your favorite Thanksgiving dishes and choose wisely in order to avoid holiday weight gain. The average American can gain 5-10 pounds from Thanksgiving to Christmas.

The average Thanksgiving Meal can cost you up to 2000 calories:
Mash Potato (1 Cup) 238 Calories
Stuffing (1 Cup) 363 Calories
Turkey (6oz) 340 Calories
Gravy (1/2cup) 150 Calories
1 Roll 150 Calories
Green Been Casserole (1/2 Cup) 150 Calories
Cranberry Sause (1/2 Cup) 190 Calories
Pumpkin Pie 180 Calories
Total : 1761
Note: Add in a few glasses of wine or beer and this calorie count will easily take you over 2000.

To avoid overload & cut calories:
Do not overdue portion sizes
Do not go back for seconds
Avoid butter and creamy sauce dishes
Drink water to stay hydrated
Avoid bread
Go for a walk after dinner
Play an active Wii Game with the family

 Wednesday, November 16th

Getting ready for Thanksgiving next week?


Try this low fat recipe for a different stuffing this year.

Sourdough Stuffing with Chestnuts and Apples

Makes 12 servings

PointsPlus™ value | 5 per 2/3 cup serving


  • Nonstick cooking spray
  • 1 large onion, chopped
  • 3 celery ribs, thinly sliced
  • 1 pound button or cremini mushrooms, cleaned and thinly sliced
  • 2 medium apples, peeled, cored and chopped
  • One 1-pound sourdough loaf, left unwrapped on the counter overnight, then torn into 1-inch chunks
  • One 8-ounce jar roasted Chinese chestnuts, chopped
  • 1 1/4 cups vegetable broth
  • 1/2 cup fat-free egg substitute, or Egg Beaters
  • 2 teaspoons rubbed (crumbled) sage
  • 2 teaspoons dried thyme
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper


  1. Spray a large skillet with nonstick spray and set it over medium heat. Add the onion and celery; cook, stirring often, until softened, about 3 minutes. Transfer to a large bowl.
  2. Return the skillet to medium heat. Add the mushrooms; cook, stirring often, until they begin to release their liquid. Add the apples and cook, stirring frequently, until softened and the juice in the pan has been reduced to a glaze, about 4 minutes. Transfer to the large bowl.
  3. Stir in the bread, chestnuts, broth, egg substitute, sage, thyme, salt and pepper until well combined. Stuff into a 12- to 15-pound turkey.

Recipe taken from


Wednesday, November 9th

 Benefits of Crock-Pot Cooking
Coming home from work these days with darker evenings and colder weather can really de-motivate one to create healthy meals.  Do not allow yourself to fall into the trap of fast food and take- out orders because you will spend more money and hurt your body with high fat and high calorie meals.

  Check out the benefits of using a Crock –Pot:
1. Safe to leave on all day (on low) and come home to a meal that is ready to eat
2. Crock-pots come in different sizes that are family friendly or small enough for a single person
3. Using fresh ingredients from your farmers market to cook in the crock-pot will save you money and have you eating healthy
4. Easy clean- up process, with just one main dish to clean
5. Meat comes out tender
6. The house fills with a delicious aroma when cooking in the crock-pot.
7. You can purchase a crock-pot at Target, Walmart, Macy's, EBay, Amazon, Williams-Sonoma. Prices will range from about $30 to $300 at higher end stores. 

 Wednesday, November 2nd

Baked Pumpkin Spice Oatmeal

Oatmeal is a staple in any fit person’s breakfast. Try this Fall inspired twist on your oatmeal this morning!

Makes 1 serving · Ready in 35 minutes

½ cup old-fashioned oats
1 cup water
¼ cup pumpkin puree
2 tbsp nonfat cottage cheese
¼ tsp baking powder
Dash sea salt
¼ tsp cinnamon
½ tsp vanilla
1/8 tsp allspice
1 piece crystallized ginger, crushed (optional; available in the spice section at supermarkets)

  1. Preheat oven to 350°F.
  2. Combine all ingredients in an oven-proof bowl. Stir to mix thoroughly.
  3. Place in oven and let bake for 30 minutes. Remove and serve.

Nutrients per serving:

Calories: 213, Total Fats: 3 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 103 mg, Total Carbohydrates: 38 g, Dietary Fiber: 6 g, Sugars: 9 g Protein: 9 g, Iron: 2 mg

Recipe taken from

Wednesday, October 26th

Chicken Soup to Warm the Heart

With sneezing and coughing season underway the comfort of hot chicken soup sounds deliciously warm for our bodies and mind.


Benefits of Chicken Soup
Chicken soup has been said to boost the immune system, helping fight off colds.  A study by the University of Nebraska Medical Center (Dr. Stephen Rennard, 2000) discovered that chicken soup has  anti-inflammatory properties by inhibiting neutrophils (which are active during a cold or flu) and produce mucous in nasal passages, sinuses, and the throat.

So, who knows if these results are 100% valid, but what we do know is that chicken soup is an old time comfort food making people feel better for decades.

Need to send a care package to a sick relative or college student this flu season? Check out what Spoonful of Comfort has done to make this a convenient reality for you! We love the idea and the soup contains no additives or preservatives! .


 Wednesday, October 19th


Nothing says fall like Pumpkins. However, pumpkins are not only for carving but they are a great source of vitamins and anti oxidants. They are low in calories and fat and can be used to make healthy meals.

Here some ideas:

Add canned pumpkin to muffin mixes to make pumpkin muffins.

Make pumpkin pudding by mixing canned pumpkin with vanilla pudding mix.

Layer Greek yogurt with canned pumpkin and sprinkle cinnamon on top for a breakfast treat.

Roast pumpkin and mix it with your favorite grain, like quinoa.

Toss pumpkin seeds into your salad.

Things to avoid:

Canned Pumpkin pie mix which has double the calories and is loaded with sugar.

Dunkin Donuts pumpkin muffin has 600 calories and 26 grams of fat.

Starbucks Pumpkin Spice Late has 380 calories and 16 grams of fat.

Wednesday, October 12th

Discover Your Diet Pitfalls

In order to make changes in your eating habits, determine what may be wrong with your current diet plan.  Write down everything you eat for the next week. Take this list and determine the following:

1. Are you drinking enough water (at least 8-10 glasses each day?)
2. Do you add butter, or fatty dressings to your dishes?
3. Are you eating enough fruits & veggies?
4. Are at least half of your grains, whole grain?

Tips to help you eat healthier:

 • Make at least half your grains whole grains

 • Vary your veggies

 • Focus on fruit

 • Get your calcium rich foods

 • Go lean with protein

 • Find your balance between food and physical activity

 • Keep food safe to eat

Tips according to:


 Wednesday, October 5th

Eat to Beat Cancer

With October being breast cancer awareness month here are some tips on how to use your diet to help prevent cancer.

Here are some dietary recommendations from the American Cancer Society for reducing your risk of cancer.

Antioxidants. People who have diets rich in plant based foods have been shown to have lower incidence of cancers. Fruits and vegetables are rich in antioxidants and phytochemicals. According to the National Cancer Institute, antioxidants work to stabilize free radicals, which are unstable molecules that damage cells and may cause cancer.

Choose fish, poultry, or beans as an alternative to high fat beef, port and lamb.

Prepare meat by baking, broiling or poaching, rather than by frying or charbroiling.

Choose foods that are low in sugar and limit the consumption of refined carbohydrates.

Limit alcohol intake to no more then 2 drinks per day for men and 1 drink a day for woman.

Wednesday, September 28th

Fall Vegetables

Take advantage of the seasons fresh vegetables by checking out these seasons greatest at your local farmers market or supermarket.  

Apples- Although you can get them year round apples main season, especially in the Northern Hemisphere are harvested in the Fall.

Arugula- Is great for a fresh salad and grows in many climates during Autumn.

Endive- Another great vegetable for salads is grown in late Fall and Winter.

Broccoli- Even though you can get broccoli all year long it main season is Fall and when picked during this season tens to be more sweet and less bitter.

Broccoli raabe- is a bitter, leafier vegetable that is a cousin to broccoli and is grown in cooler climates.

Cabbage- The cooler the weather when it’s harvested, the sweeter it will taste.

Eggplant- comes into season late in the Summer but stays great well into the Fall.

Kale- a hearty cooking green that is sweeter when the weather is cooler.  

Squash- all different types come into season during early Fall and well into Winter.


Wednesday, September 21st

Arsenic in Apple Juice

Last week Dr. Oz aired a show that tested the levels of arsenic in apple juice and came out with alarming results.  As stated on the Dr. Oz website, “American apple juice is made from apple concentrate, 60% of which is imported from China. Other countries may use pesticides that contain arsenic, a heavy metal known to cause cancer. After testing dozens of samples from three different cities in America, Dr. Oz discovered that some of the nation's best known brands of apple juice contain arsenic.”

 Here are 3 tops ways to make sure your apple juice is safe to drink:

Buy organic: Whenever possible buy organic. Organic farmers do not use pesticides on their crops therefore not having harmful chemicals on your food.

Look for Country of Origin: Make sure you examine your food labels, it may say a product of Canada because it was packaged there but the concentrate can be from China.

Concentrate from USA: Check to make sure that the juice concentrate is from the USA where there are strict regulations from the FDA unlike other countries.  

Wednesday, September 14th

Foods for Great Skin

Fight wrinkles with tomatoes and olive oil.  A recent study found that lycopene, an antioxidant found in tomatoes boosts pro-collagen, a molecule that gives skin it’s structure and keeps it firm and youthful.  Tomatoes cooked in olive oil help boot the absorption of this m from your digestive system to your blood. 

Help cellulite disappear with the fatty fish like wild salmon.  Fatty fish are loaded with Omega 3’s that help to form cell membranes.  The stronger your cell membranes the more moisture your cells can hold being able to mask the dimpling appearance of cellulite on the skin.  

Eczema.  Foods that are high in probiotics such as yogurt and kefier are linked to a reduction in skin sensitivity and inflammation like ezcema.  

Don’t skip your sunscreen but have dark chocolate to improve it’s effects by adding some dark chocolate to your diet.  A recent study has shown that people who ate a few squares of dark chocolate a day suffered 15 to 20 % less sunburn.

Get rid of dandruff with green tea.  Don’t drink it but massage it into your scalp (ask your colorist first).  Green tea can help to naturally exfoliate a dry flaky scalp. 


 Wednesday, September 7th

Back to School Healthy Eating


Now that vacation is over and the kids are back to school it’s important to have healthy eating habits to keep up your child’s energy levels and increase brain power.  

Healthy Snacks to pack for school:

Carrot sticks and travel hummus packs

Apple slices

String cheese

Nuts (be aware of school restrictions)

Box of raisons


And here are some after school snacks to have ready for your kids when they come home:

Cup of hot oatmeal with cinnamon sprinkled on top

Peanut butter and Jelly mini sandwiches

Cut up veggies and yogurt dip

Fruit salad

Chicken salad with celery

 Wednesday, August 31st

 Fall Fridge Cleaning

Like your closets, your kitchen will benefit from a fall overhaul.  Here are 5 great tips to get your fridge in healthy shape:

Get Rid of High Fat: Replace higher fat items with lower fat and lower calorie foods. Example: change whole milk to 1 % or skilm milk, replace red meat with chicken or fish, change from regular beer to lite beer. 

Save Time: Cut up fruits and veggies and place them in containers so they are ready to go.  Your food will be quickly ready to be packed for lunch or to be used in a meal.

Don’t Waste: Be sure to put perishable foods like fruits and vegetables in sight so they will be eaten regularly. Do not waste food and money having your items spoil before use. 

Throw Out or Donate: Get rid of fast food leftovers, high sugar drinks and high calorie fatty desserts.

Organize: Organize your fridge in to sections. Place everyday healthy items in front and clear view and sometimes food further to the back so you will not be as fast to reach for these. 

 August 24th

Keep Your Plate Healthy

5 Quick tips to keep you making healthier choices for your plate:

1.Avoid foods that are high in solid fats, added sugars and salt.(cake, cookies, bacon)

2. Do no consume your calories from drinking. Avoid high sugar drinks and choose water, or water with a squeeze of lemon.

3. Do not finish everything on your plate if you feel satisfied. Overeating can be due to finishing everything on the plate although you already feel full. Recognize when you have had enough.

4. Portion Control: Use a smaller plate or bowl so your meal looks fuller and to eat less.

5. Avoid foods containing the words cream, fried, or breaded.

 August 17th

Go Nuts for Coconuts

Coconuts have been all the rage lately, especially coconut water. Coconuts can get a bad wrap because it is a saturated fat. The fact is that coconut oil and coconut milk are loaded with short and medium changed saturated fats that can actually help you lose weight.

Coconut water has gone mainstream and can be considered the original electrolyte sports drink. It’s like Gatorade on steroids without all the crazy florescent colors that don’t look like that that could be healthy in anyone’s body.

Here are some healthy ways to add coconut into your diet;

Use coconut water in your protein shake instead of milk.

Drizzle some coconut oil onto your salad.

Substitute your sugary sports beverage for coconut water.

Wednesday, August 10th

Protein Sorbet

Looking for a cool treat that’s low in fat and calories and high in protein and low in fat.  Try this sorbet recipe.  

In a blender (preferably a Vitamix–because this thing has some substance to it!), place the following:

1 cup chopped frozen bananas
1 cup chopped frozen mango
1 cup chopped frozen strawberry
30-40g whey protein (I like vanilla)
2 TB pudding powder (I used sugar-free Jello Pudding powder in vanilla)–this is what gives it the smooth texture
1 cup unsweetened vanilla almond milk

Blend on HIGH until it become a thick, sorbet-ish texture. It should be thick like ice cream, not thin like a protein smoothie.  You are going to have to work it a bit! Enjoy!

Nutrition facts per serving: Makes 4 servings
200 calories
3g fat
22g carbohydrate (3g fiber)
21g protein


Thank you JillFit for this great recipe. 

Wednesday, August 3rd

Donut Burger?  Oh No they Didn’t!

Yes they did!  According to, a booth at the New York State Fair will be featuring the "'Big Kahuna Donut Burger".
What does this odd sounding concoction consist of?  Just as it sounds; a quarter pound burger served between a glazed donut! With all the fixings this not so appealing meal can cost you a whopping  1,500 calories.

Our vote: Save your 5 bucks and 1,500 calories.  And for those who do decide to indulge here is what you will need to do to burn it off!

30 minutes of swimming                    200 calories
30 minutes of high impact aerobics  230 calories 
30 minutes on stationary bike           350 calories
30 minute walk                                 150 calories
30 minutes circuit training                270 calories
30 minutes of boxing                        300 calories


Wednesday, July 27th

Cool Down With These Protein Smoothies

You’re Makin Me Bananas

8oz almond milk

1 frozen banana

1 scoop chocolate protein powder

Blend up and serve

Calories: 275

Fat: 5 grams

Carbs: 33 grams

Protein: 27 grams

Berry Blast

8 oz rice milk

1 cup frozen berries (strawberries, blueberries, raspberries)

1 scoop vanilla protein powder

Scoop of ice

Blend and serve

Calories: 300

Fat: 4 grams

Carbs: 42 grams

Protein: 26 grams


4 oz water

4 oz orange juice

1 scoop vanilla protein powder

½ frozen bananas

Scoop of ice

Blend and serve

Calories: 240

Fat: 2 grams

Carbs: 31 grams

Protein: 25 grams

Peanut Butter Dream

8 oz almond milk

1 tbsn peanut butter

1 scoop chocolate protein powder

Scoop of ice

Blend and serve

Calories: 264

Fat: 12 grams

Carbs: 9 grams

Protein: 30 grams

Healthy Lunch for a Summer Day

Tomato Brie Basil Wrap:
Spread a ½ teaspoon olive oil on whole wheat pita wrap. Next place  brie cheese, basil leaves, and fresh tomato slices. Roll up wrap and cut into 4 slices for bite size wheels.

Serve with a Summer Snack of:
Frozen Grapes. Perfect for a hot summer day! Freeze up some green or purple grapes and have them for a snack


Laughing Cow Light Wedges: Just 35 calories per wedge. Spread on crackers or apple wedge for a yummy low cal snack.

Enjoy with an iced cold glass of water and a fresh lemon wedge!


Wednesday, July 13th

Quick Dinner Recipe to Beat the Heat

Too hot to fuss over finding a dinner recipe tonight?

Here is a quick and healthy idea :

Salad with a Twist: Shred up a head of iceberg lettuce and toss with tomato & onions. Cut 2 limes and squeeze juice from lime in salad.

Quick & Easy Quesadillas
½ C up Salsa
8 Whole Wheat Tortillas
2 tbs. lowfat mayo
½ tsp chili powder
¾ lb cooked chicken breast sliced
1 cups lowfat shredded cheese

1. Mix salsa, mayo and chili powder & spread over tortillas evenly
2. Layer chicken and cheese on tortillas & fold in half
3. Spray skillet with cooking spray and cook tortillas until lightly brown on each side
4. Cut tortillas into 3 wedges & serve


Carnival & Festival Foods Not so Fun For Your Waisteline

Summer is in full swing and that means so are carnivals, festivals and trips to the boardwalk. Everyone loves a cold ice cream cone on a hot summer day, but it is still important to be conscience of the treats we choose.

See the average calories in your favorite fun time foods that may not be so fun for your waisteline:

Not So Fun Foods:

Food Calories

Large Caramel apple = 600
Kettle corn (10oz bag)= 1,200
Funnel Cake= 750
Corn Dog= 375
Cheese Fries = 350 to 1,000
Cotton Candy = 250
Fried Twinkie= 420
Giant Turkey Leg = 1136
Snow Cone = 270

Better Choices:

Fun Foods
TCBY Old Fashion Vanilla : 12. Cup = 110
Corn on the Cob on a Stick (no butter) = 77
Kohrs Brothers Orange Sherbet (1/2 C)= 104 C
Popsicle = 45 calories
Fudggesicle= 100
Ice Water with Lemon Slices (Not Lemonade): 5
Pack Your Own Snacks: Pretzels, low fat crackers, fruit, almonds

 Wednesday, June 29th

New England Clam Chowder Made Skinny
Now Eat This!: 150 of America's Favorite Comfort Foods, All Under 350 Calories [Book]

He did it again! Rocco Dispirito’s made over New England Clam Chowder saves you 23 grams of fat and 181 calories from the traditional high fat creamy soup. Perfect for a summer clam bake or an appetizer at dinner, this tasty dish is quick, easy, and very tasty.
See what Rocco replaces the heavy cream, potatoes and bacon with:

• 1 medium yellow onion, diced
• 4 garlic cloves, chopped fine
• 4 cups cauliflower florets
• 1½ cups skim milk
• Three 6.5- ounce cans chopped clams, with their liquid
• 2 tablespoons cornstarch
• 6 tablespoons real bacon bits, such as Hormel Real Bacon Bits
• ²⁄³ cup Greek yogurt
• 2 tablespoons chopped fresh chives
• Salt and freshly ground black pepper
• In a large Dutch oven, combine the onion, garlic, cauliflower, and milk. Bring the mixture to a boil over high heat. Reduce the heat to low, cover, and simmer until the vegetables are tender, about 7 minutes.
• Strain the clams, reserving the juice. In a medium bowl, whisk the clam juice into the cornstarch.
• Raise the heat under the Dutch oven to medium, and whisk the cornstarch mixture into the soup. Bring the soup to a boil, whisking constantly. Then reduce the heat and simmer until the soup has thickened, about 2 minutes.
• Add the clams and bacon to the soup, and remove from the heat. Whisk in the yogurt and chives. Season the soup with salt and pepper to taste, and serve.

Now Eat this by Rocco Dispiriot, Copyright © 2010 by Rocco Dispiriot. Published by Random House Publishing Group. All Rights Reserved.


Wednesday, June 22nd
Vitamins and Minerals

If you are looking for a good multi vitamin/multi mineral to aid in fat loss here are some things you should be looking for on the label.


High amounts of B Vitamins

Vitamin B1-Thiamine

Vitamin B2-Riboflavin

Vitamin B3-Niacinamide

Vitamin B6- Pryidoxine HCL

Vitamin B12- Methylcobalamin

Folate-Natural Folate


Vitamin E

Minerals- (should say “Chelate” or Glycinate”








Other fat loss ingredients to look for

Alpha Lipoic Acid


Green Tea extract



Take it with food your vitamins with food and try and spread the dosage out over the day.

Wednesday, June 15th

 Trade in Your Potato Chips for...KALE CHIPS!!

Kale is green leafy vegetable from the cabbage family.  Kale is super nutritious anti-inflammatory vegetable loaded with extremely powerful antioxidant properties.  Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin and rich in Calcium.  Kale is a source of indole-3-carbinol, a chemical which boots DNA repair in cells and has appeared to block the growth of cancer cells. 

Try this recipe for a great healthy alternative to the boring old potato chip!!

Kale Chips


1 bunch Kale Chips

1 tbsp olive oil

1 tsp sea salt

2 tbsp grated parmesan cheese (optional)


1.Preheat oven to 400 degrees
2.Clean Kale and cut into 1 inch squares/bite size pieces.
3.Place Kale in a zip lock bag with the olive oil, salt, and optional grated cheese, and shake the bag so the Kale is lightly coated with olive oil.
4.Place Kale on a baking sheet. Place in the oven for 10-15 mins or until the Kale are crispy like chips.
5.Serve them fresh out of the oven and enjoy