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.