Egg & Veggie Muffins

Egg and Veggie Muffins

Serving Size: Breakfast or Lunch 2 muffins. Dinner 3 muffins Ingredients 1 Red and/or Green Bell Pepper 3 Spring Onions 4 Cherry Tomatoes 1 cup Chopped Spinach 6 Eggs OR 3 eggs + 3 servings Egg Replacement 2 ounces Mozzarella or Feta Cheese 2 dashes Hot Sauce and/or Curry Powder Garlic Powder or Fresh Basil (optional) Salt and Pepper to taste Directions 1 Preheat oven to 350° F 2 Wash and dice pepper, onions, tomatoes, and spinach. Put in a large mixing bowl. 3 Spray muffin pan with nonstick spray. 4 Divide up the veggies evenly among the muffin cups. 5 Light beat the eggs and spices together. Pour over veggies. 6 Sprinkle each with cheese. 7 Bake for 15-18 minutes or until tops are firm to the touch.

Rainbow “Mock Chicken” Soup

Rainbow Mock Chicken Soup

For my hubby who has a cold…. Ingredients Lots of onions Lots of garlic Rosemary (fresh if you have it) Thyme (fresh if you have it) Vegetable Broth Red and Yellow Bell Peppers, sliced White and Purple Onions, sliced Orange and Purple Carrots, sliced Yellow Potatoes, chunked Chick Peas (canned or pre-cooked) Snap Peas Yellow and Green Summer Squash, halved lengthwise and sliced Bok Choy, sliced Directions Add all ingredients to large saucepan or stock pot. Bring to a boil and then simmer until vegetables are crisp-tender.

Israeli Salad

Make an Israeli Salad 🧡 Healthy, easy and zesty! Ingredients Cucumber Tomato Red Onion Red Bell Pepper Yellow Bell Pepper Green Bell Pepper Juice from 1 lemon Sea salt Pepper Garlic Directions 1 Dice equal parts cucumber, tomato, onion, red, yellow and red peppers. 2 Squeeze one lemon and sprinkle juice over vegetables. 3 Season with sea salt, pepper and garlic to taste.

Sausage and Vegetable Sauté

Sausage Vegetable Saute

Serves 4 If you are craving a Bratwurst but don’t want the fat and calories,  these veggie sausages are the perfect substitution.  Flavorful and juicy, you won’t know you’re not eating meat! Ingredients 1 package Lightlife Vegetarian Sausages (1 per serving) sliced in 1/2″ slices 1 Tbs; Olive Oil or Coconut Oil 1 cup Broccoli Florets 1 cup Snap Peas 2 cups Green and Red Bell Peppers, sliced lengthwise 2 cloves Garlic finely chopped 10 large Basil leaves 1 cup sliced Onions Directions 1 Heat a large sauté pan or wok with 1 tablespoon of oil. 2 Add in the broccoli, peas, peppers and sauté over medium high heat until all the vegetables are cooked, tossing or stirring frequently to keep from burning. Add the sliced sausages and garlic and toss, cooking for a few minutes. 3 To serve, stir in basil leaves then serve in individual bowls or on …

Read moreSausage and Vegetable Sauté

5 Portion Control Hacks

5 Hacks For Portion Control We all tend to eat what’s in front of us!  Sometimes it’s hard to tell what an appropriate portion actually represents.  A typical restaurant meal can often be two to three times more food than we really require. Using these 5 Hacks for Portion Control can be a huge benefit!  Can you even imagine what a 5oz portion of chicken is? (It’s the size of a deck of cards.)  For years, I thought I was eating the right thing, but I wasn’t!  If something tasted good, I never knew when to stop. For example Hummus seemed like a healthy alternative, so I would continue enjoying it until I was l full, never knowing what a portion really was.  Since losing 70 pounds, I’ve managed to keep it off for 11 years with a complete lifestyle overhaul by watching my portions, modifying my portions and much …

Read more5 Portion Control Hacks

5 Ways to Control Chocolate cravings!

Control Chocolate cravings!

5 Ways to Reduce Chocoholic Cravings I am a serious chocoholic. I have maintained my 70-pound weight loss for 11 years and yet I eat something chocolate almost every day and you can, too!  I knew I had to find ways to control chocolate cravings.Many of my clients adore chocolate in one form or another.  The love of chocolate has been around for centuries, chocolate has been considered the nectar of the gods and even traded like currency. Some clients seem to crave “salty and crunchy” and others sweets and/or chocolate.  My clients love the fact they don’t have to give up what they crave to lose weight or maintain their weight loss. Why is chocolate so addictive? We know chocolate calls to many of us, especially during times of stress.  Why?  Chocolate stimulates the brain’s reward centers and triggers ‘feel-good’ chemicals including dopamine and serotonin.  Many of us perceive chocolate as …

Read more5 Ways to Control Chocolate cravings!

Celebrate Healthy!

Skip the Dinner and Drinks: 6 Ways to Celebrate In A Healthier Way! ­­­By Dr. Donna L. Goldstein Have you noticed nearly every celebration in life, whether it’s a family birthday, graduation or career advancement on Facebook shows people eating and drinking large amounts of food and drinks?  Let’s rethink how we can celebrate in fun ways that are better for us and healthier, too.  Rather than spending hundreds of dollars on eating out and consuming things that don’t serve you, here are a few examples of how you can have a lovely celebration and feel great about it Learn or Make Something Creative It’s always fun to learn something new.  From learning a new recipe to painting something in a class with friends, you’ll get to spend time together and learn something along the way!  Slice, dice, chop, cook and wok your way through all kinds of recipes in …

Read moreCelebrate Healthy!

Mindful Eating and Living

Mindful eating for Long Term Weight loss

Mindful Eating and Living – your Keys to Long Term Weight Loss Success Do you eat on the run, in your cars, at your desk or in front of the television?  We have a myriad of distractions all around us.  Have you ever opened a bag of chips or cookies with the intent to have one or two, and before you realized it, they were gone?  This is an example of mindless eating. Pure and simple.  Mindful eating and living…your keys to long term weight loss success. The goal for mindful eating is to experience food more intensely by paying attention to the sensation and flavor of each bite.   Make Eating A Special Time. When possible, use a tablecloth, real plate, napkin, glass and silverware.  Light a candle and put on some soft music.  Make the setting pleasurable and attractive. (Even if you’re eating take out.) Minimize Distractions.  Eliminate television …

Read moreMindful Eating and Living

Finding Love After Loss (Weight-Loss, That Is!)

V Here’s another remarkable true love story in our Dating Advice for Women Series.  It’s a first-person account of finding love after loss by psychologist & weight loss guru, Dr. Donna Goldstein, who worked with one of our Love mentors® to find and marry her awesome husband over 7 years ago.  Here’s a photo of the newlyweds on their blessed wedding day! By Dr. Donna Goldstein My heart went to a heavy-set woman who recently posted the following on Facebook, “I am crushed,” she mourned.  Everything had been going great with this guy she had met online.  They had talked for hours, had good chemistry and she thought he might be close to finding love.  He had also said that she was very cute.  He then requested a date-stamped recent full-body picture of her.  She hesitated to send it, because, like a number of online daters, her 8-year old picture, …

Read moreFinding Love After Loss (Weight-Loss, That Is!)

Call Now!