Never skip breakfast - or any meal!

Never skip breakfast, or any meal! If you want to maximize your fitness or fat-loss efforts you've got to eat breakfast! So many people skip breakfast, and it's the worst thing you could ever do when it comes to fat-loss. Skipping meals throws your blood sugar all out of whack and it sets you up to store your next meal as fat, almost guaranteed!

Cottage Cheese and Blueberry Waffles

Recipe:

1/2 cup low fat cottage cheese

1 egg

1-1/2 cups fat free milk

1-1/2 cups whole wheat flour

2 tsp baking soda

1/4 tsp salt

1 tbs brown sugar

1 tbs canola oil

3/4 cup fresh or frozen blueberries ( I used frozen)

TO MAKE:

Beat the cottage cheese and egg together until well blended. Add remaining ingredients-except the blueberries- and mix until smooth. Fold in the blueberries. Spray the waffle iron with nonstick cooking spray and cook until golden brown.

They are very delicious served with maple syrup, or nonfat yogurt and whipped topping.

Plan to be healthier

Think ahead:

When it comes to meals and snacks, don’t “play it by ear” if you know that everyday at 4 you are starving and end up heading to the vending machine or newsstand for a candy bar. Losing weight is a formula—one that is different from the one that helped you to gain weight. So be prepared. Pack some fruit, nuts- like almonds-, a protein bar, etc. Plan to be a healthier person.

Baked Lemon Salmon

OK, for those of you who know my distaste for fish I am proud to say I ate a "regular" size portion of fish last night. I had bought salmon filets at COSTCO and was bound and determined to try them. We made several toppings last night, some more diabetic friendly than others, but I did like the lemon on it. It was tasty, light, and of course diabetic friendly.

TO MAKE:

Preheat the oven to 350. Spray baking dish with nonstick cooking spray. Place filet in the pan and zest the lemon over the fish, sprinkle salt and pepper on top and squeeze the juice from the lemon on top of the fish. I baked this about 15 min.

To tell if the fish is done (THIS IS FROM BETTY CROCKER) : Fish is done when you can flake it easily with a fork. Test this by inserting a fork at an angle into the thickest part of the fish and twisting gently. The flesh and any juices should be opaque. For food safety reasons, we recommend cooking fish to an internal temperature of 160.

Cheesy Cauliflower

I know this is a repost for you but the first pictures where HORRIBLE and this side dish is so yummy I felt like I needed to give it more credit. So I made it again and tried to get some pretty pics of it. This side really is delish!!!

Recipe:

1 head of cauliflower

1/3 cup light miracle whip or light mayo

1/8 cup mustard (I added just a little more- my preference)

1/4 cup parmesan cheese

2/3 cup grated cheese- can use more or less depending on how you like it

TO MAKE:

Steam cauliflower in a large pot until tender. Take it out and place it on a towel to dip off excess water. In a small mixing bowl combine the miracle whip or mayo and mustard. Place the cauliflower in a baking dish and top with the mayo/mustard sauce. Sprinkle with the parmesan cheese and top with the grated cheese.

Bake at 350 until cheese is melted and starts to turn golden brown. Serve warm.

Honey Lime Chicken Enchilada

I saw this recipe on Sisters Cafe and just had to try it. It was a bit spicy with all the Chili Powder, though my husband thought it was perfect, I will probably lessen the amount I use next time I make these. But it was fantastic and one I will make again!

Sauce:

1/3 cup honey

1/4 cup lime juice- I juiced one whole lime and that was plenty

2 TBS chili powder

1/2 tsp garlic powder

I grilled 1.5 lbs chicken on the George Foreman and sliced it up

Let chicken marinate in sauce for about 30 min.

Coat a 9x13 pan with nonstick cooking spray. Cover the bottom with green enchilada sauce, place the rolled up tortilla- containing the chicken and some shredded cheese- in the pan. spread remaining enchilada sauce over the tortillas and sprinkle with cheese. I used 1.5 cans of sauce- the original recipe recommends not being stingy with the enchilada sauce. :) you can freeze the leftover sauce!

Bake at 350 until cheese starts to brown and sauce is bubbling.

Turkey Chili

Recipe:

1 lb lean ground turkey

1/2 small onion- diced

2 cloves of garlic- minced

brown first 3 ingredients. Drain off any excess fat.

ADD:

1 can tomato sauce

1 can diced tomatoes

1 can black beans-drained and rinsed

1 can pinto beans- drained and rinsed

- you can really just use almost any bean you have handy

1 can sweet corn- drained

-optional for diabetics-

1 tbs tomato paste

1/2 tbs Cumin

2 tbs Chili powder

1 tsp salt

or you could add Lawyers Chili seasoning packet instead.

I had to add a little water to thin it out for my preference.

Top with grated cheese and plain non-fat yogurt.

DETERMINATION:

It's easier to go down a hill than up it, but the view is much better at the top.

WATER PLEASE

Drink water! Water helps you absorb vitamins and minerals, flushes toxins out of the body, aids in digestion, keeps your skin healthy, and will help give you more energy and focus. Additionally, when you are dehydrated, you cannot efficiently burn fat. Aim for 6 to 8 -eight ounce glasses of water daily. It even curbs your appetite.

Mom's Lasagna with whole wheat lasagna noodles

Recipe:

1 lb lean ground hamburger-cooked

1-small onion-diced

1 clove garlic-minced

2Tbs dried parsley

1 tsp sugar

1 tsp basil

1/2 tsp salt

1-1/2 tsp oregano

1- 16 oz can whole tomatoes- undrained

1-15 oz can tomato sauce

Brown ground beef, onion, and garlic together. Add rest of ingredients and simmer for a few minutes.

In another bowel combine:

16 oz low fat cottage cheese

1/4 cup parmesan cheese

1 tbs parsley

In a 9X13 pan start by layering with the hamburger mixture, whole wheat lasagna noodles ( YOU DO NOT NEED TO COOK THE LASAGNA NOODLES!!! Isn't that fantastic?) top noodles with the cheese mixture, shredded mozzarella, repeat layers and top with remaining mozzarella. Bake at 350 for 1 hour or until cheese is browned and noodles are cooked all the way through.

This recipe is very simple and one the whole family will love!

Sweet pulled Pork

Recipe:

Place a Pork Loin Roast (mine was around 4 lb) in the slow cooker on low. Season with Lawyers season salt and place some sliced onions on top. Let cook 6-8 hours.

Remove pork when tender and shred or pull the pork apart.

BBQ Sauce:

With the remaining juice in the crock pot add 3/4 bottle of favorite BBQ sauce-I used the original flavor - add 1/4 cup ketchup, 2 tbs Chili powder, 1/2 tsp Cumin, 1/4 cup light brown sugar. Mix ingredients together and replace the pork. Let the meat set for about 20-30 min in the BBQ sauce.

This pulled pork can also be used as sandwiches, on a salad, or in a wrap. Enjoy!

Brushetta Pizza

Recipe:

1 whole wheat english muffin cut in half -I put mine in the toaster while I cut up the vegetables.

3 slices of a sweet red and yellow bell pepper, diced

1 small Roma tomato, diced

A few leafs of spinach chopped fine (optional)

1/4 cup Feta Cheese

1/2 cup shredded Mozzarella cheese

1/2 cup tomato sauce

Italian seasoning

Garlic powder

To Make:

Once muffins are toasted spread tomato sauce on top. Sprinkle with Italian seasoning and garlic powder. Mix the veggies together and pile them on top- can add spinach at this point. Top with Feta and Mozzarella. Bake at 400 until cheese is bubbly and starts to brown.

I love these because you can add or take away what you want. For the kiddo's add some pureed carrots, sweet potato, or spinach to the sauce. THEY WILL NEVER KNOW :)

Vegetarian Casadia

I love these tortillas they are only 4g carbs. You will see these a lot with my recipes:)

I seriously could eat this every night!

Recipe:

1 can reduced sodium black beans, drained and rinsed

1/2 sweet red bell pepper, diced

1/2 ripe avocado diced

1 large handful of fresh spinach, washed and chopped

1/2 cup shredded mozzorella cheese

juice of 1/2 a small lemon

sprinkle with garlic salt

combine all ingredients together.

Heat griddle and spray with nonstick cooking spray. Place tortilla on griddle and fill with black bean mixture. You can either fold the tortilla in half or top with another and cut into triangles when done. Brown tortilla on both sides. Serve with salsa and low-fat sour cream or I use nonfat plain yogurt.

mini bagel breakfast sandwich

1 mini whole wheat bagel toasted

3 small slices of Turkey bacon, cooked

1 egg scrambled

I like a very small amount of light miracle whip

Serve while warm.

Chocolate Protein Drink

In a blender combine:

2 scoops protein powder- the brand I use is 2 scoops for 8 oz.

2 large strawberries rinsed and stems removed

1/3 cup frozen blueberries

1/2 banana

1/2 tbs Natural Peanut Butter

1 cup fresh spinach, washed

6-8 ice cubes

A little water or low fat milk- whatever you prefer.

Blend until smooth or consistency in which you like.

I LOVE ME SOME PROTEIN "CHOCOLATE" DRINK

Applesauce Muffins with pureed carrots

This recipe was given to me by a friend and I think she got it out of Jessica Sienfeld's cookbook Deceptively Delicious. I LOVE these muffins and I think you will too!

Topping:

2/3 cup old fashioned oats

1/4 cup firmly packed light or dark brown sugar

1 teaspoon cinnamon

2 tablespoons butter melted

Batter:

1- 1/2 cups all purpose flour

1 cup old fashioned oats

1tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

1 cup unsweetened applesauce

1/2 cup skim milk

1/2 cup carrot puree or butternut squash puree ( I have only used carrot)

1/2 cup firmly packed light or dark brown sugar

1/4 cup canola oil

1 large egg

Preheat oven to 400 ( my oven cooks hot so I always do 350) coat muffin tin with cooking spray or line with paper baking cups.

In first bowl combing the flour, oats, baking powder, baking soda, and cinnamon.

In the second bowel, mix the applesauce, milk, vegetable puree, sugar, oil, and egg with a wooden spoon. Add the flour mixture slowly, stirring until just moistened. Do not overmix- the batter is supposed to be lumpy.

Divide the batter evenly among the muffin cups and sprinkle with the streusel topping. Bake 18-20 min or until the topping is lightly browned and a toothpick comes out clean when inserted into the center to the muffins.

For the puree:

I make this and freeze it. I cook a 5 lb of carrots, peeled. Once they are cooked I put them in my food processor and puree. I add 1 cup to each freezer bag and thaw when I'm ready to use!

To make the topping, stir together the oats, sugar, and cinnamon. then add melted butter.

chicken salad

1 can chicken drained and rinsed. You can use grilled chicken chunks if you prefer.

1/4 cup Craisins

1 small apple cut up into chunks

1 large celery diced

1/4 cup almonds chopped

3/4 cup non fat plain yogurt

splash of lemon juice

salt and pepper to taste.

combine all ingredients together and enjoy!

Grilled Chicken with sauteed mushrooms

This meal is So So easy and Mmmmmm good. It is a diabetic friendly version of my Chicken and Rice casserole. Which had a ton of rice and diced chicken and you threw it all in one big dish. This version I must say was 10 time easier and you forgo all those carbs!

I just grilled a 5oz chicken breast on the George Foreman Grill

To saute the mushrooms I used a nonstick pan. Heat the pan then spread like 1/2 tbs of butter (yes I used butter) add mushrooms and a dash of salt. Saute until mushrooms are tender. DON'T CROWD THE MUSHROOMS! They cook so much better if you give them room :)

Sauce:

3/4 cup fat free milk

1/2 cup light Miracle Whip

1 can cream of Chicken soup

3/4 cup reduced fat cheddar cheese

Combine all ingredients in a sauce pan and cook on medium heat until it is a creamy consistency.

Whole wheat and flaxseed bread

This recipes is a spin off of my Mom's homemade bread. SOOOOO GOOD! but I changed things around a little for added fiber.

Whole wheat and flaxseed bread:

1 cup warm water

1 cup fat free milk

3 tbs butter or margarine melted

1 tbs yeast

Combine the four ingredients and let sit until it the yeast foams.

Add:

1tsp salt

1/8 cup ground flaxseed

1/3 cup honey

1 cup whole wheat flour

( if I use all whole wheat flour I find the bread is very very dense. So I alternate between whole wheat and white, using more whole wheat of course!)

1 cup white flour.

Mix until dough can be handled yet slightly, and I say slightly, sticky. Place in large bowl and cover with a towel. Let the dough rise until double in size.

After it has risen, slap the dough down, take it out of the bowel and pinch in half. Roll out dough and shape into loafs. Don't forget to slap the shaped dough again, this helps to activate the yeast again. Place in greased bread pans, cover, and let rise until 1 inch above the pan. Bake at 325 until golden brown. Place on cooling rack and butter the tops.

Chocolate pudding and strawberries

Happy Valentines Day.

Although you can make these anytime.

Recipe:

1 3.4 oz box chocolate instant pudding and pie filling sugar free. Mix as directed with fat free milk and chill.

Chocolate strawberries:

1/2 cup dark chocolate chips

1/2 tsp vegetable shortening

melt on low heat in a small sauce pan. Rinse and dry strawberries. When chocolate is melted (do not over heat chocolate) dip the dry strawberries and place on wax paper to cool. Place all dipped strawberries in the fridge for 15 to 20 min before serving. (WHY you ask? because they are soooo much better after cooling in the fridge)

Start with chocolate pudding layer with cut up strawberries/ banana's, chocolate pudding, whipped topping and top with your dipped strawberries.

The possibilities for this is endless. Try using your favorite berries. Add sugar free strawberry jell-o as a layer, or try different sugar free flavors.

Chicken noodle soup

Chicken noodle soup:

boil 1-2 chicken breasts in a large pot of water.

2-3 carrots chopped

2-3 celery stalks chopped

1/4 onion diced ( I don't like a ton of onion, but you could use more for flavoring)

4-6 chicken flavored bullion cubes

salt and pepper to taste

whole wheat homemade noodles would be so much better-I will see what I can do to make some- but for now I used country pasta homemade style egg pasta.

boil chicken and veggies until tender and chicken is cooked through. Take chicken out and dice or shred. Replace chicken and add the noodles. Less noodles=less carbs continue to cook until noodles are tender.

whole wheat biscuits

whole wheat biscuits:

2 cups whole wheat

4tsp baking powder

1tbs honey

3/4 tsp salt

1/4 cup canola oil

1 cup buttermilk ( I added more)

Combine ingredients and turn out on floured surface. Knead dough and roll out into 3/4 inch thickness. Cut with a biscuit cutter ( I just use a cup) and place on cookie sheet sprayed with nonstick cooking spray. Bake at 350 until tops turn golden brown. After I took them out of the oven I sprayed them with I Can't Believe it's Not butter Spray ( No calories, No Carbs) Serve warm with honey or sugar free jam. We used them for biscuits and gravy. They turned out very nice. My kids had more than one :)

My Favorite Oatmeal Pancakes

Oatmeal Pancakes:

1 egg

1 cup buttermilk or you can use one cup milk with 1 tbs vinegar. (mix and let sit while you prepare the rest of the ingredients)

1/2 cup oatmeal

3/4 cup whole wheat flower

2 tbs unsweetened applesauce

1 tbs honey

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

you can add frozen berries right in the batter if you prefer. I like mine on top with Dannon light yogurt! Yum Yum

Heat griddle and spray with nonstick cooking spray brown on both sides and enjoy!

Salmon Patties with yogurt-dill sauce

Salmon Patties:

2 cans pink or red salmon, drained, skin and bones removed and salmon flaked

2 medium greens onions, chopped

1 large celery stalk, chopped

1/4 cup oatmeal

2 large egg whites

1tbs dill pickle relish

1/2 of a fresh lemon

salt and pepper

Heat a skillet over medium heat. Place a small amount of Extra Virgin Olive Oil in bottom of the pan and saute the celery and onions. Combine cooked celery and onions with the salmon, egg whites, oatmeal and relish. Season with salt and pepper and juice from the lemon half.

spray skillet with nonstick cooking spray and brown salmon patties on both sides.

Yogurt and dill sauce:

1/3 cup nonfat plain yogurt ( I like the Dannon brand)

2 tbs light miracle whip

1/2 tbs dill pickle relish

combine and serve with your salmon patty :)

Grilled tuna tortillas

This is great for either lunch or dinner.

Grilled tuna torillas

1 can tuna ( in water ) drained and rinsed ( yes I rinse my tuna)

2 tsp light miracle whip

2 tsp dill pickle relish

Small amount of shredded cheddar cheese

Mix all ingredients together and place in tortilla. I use the mission small whole wheat carb option tortillas ONLY 4g of carbs in those little babies!!!

Spray both sides with nonstick cooking spray and place tortilla on heated griddle. Cooked both sides until browned and enjoy!

Turkey Taco Salad

Even my son loved this! The recipe below is for a single serving. I browned all of the turkey to feed my whole family and adjusted the recipe accordingly.

Turkey Taco Salad:

2 cups cleaned, chopped romaine lettuce leaves

4 oz lean white turkey, ground- you need to check the calories because some ground turkey can be really unhealthy!

1/4 cup canned tomato sauce

1 garlic clove, minced

1 roma tomatoe

2 1 inch slices of avocado

3 olives cut up

Shredded cheese

2 TBSP. reduced-fat no sugar ranch dressing

crushed tortilla chips (optional) I left it off

heat the fry pan and coat with nonstick cooking spray. Add the turkey and garlic, brown. Add tomato sauce cook until heated through. Pile everything on top of the lettuce and drizzle a very small amount of ranch .

Recipe from beachbody.com

chicken and sweet potato stir fry

The awesome thing about stir fry is that the quantity is easy to manage. You can make at little or as much as you need. for this recipe I used brown rice. 1/2 cup per serving.

Chicken and sweet potato stir fry:

1 large chicken breast / diced

1-2 sweet potatoes

small crown of broccoli

3/4 cup frozen peas

shredded mozzarella

fat free low sodium chicken broth

italian seasoning

drizzle olive oil in a wok or fry pan, add chicken and sweet potatoe. cook until chicken is browned. Add the rest of the vegetables and enough chicken broth to cover the bottom the the pan. Cover and cook until vegetables are tender. Add seasonings. Serve over brown rice and top with mozzarella cheese.