Tip #22: Ditch the Clean Plate Club

My parents were big on the whole “clean your plate” thing. I heard it all, there were starving children in India/Africa/China/Italy (depending on what our dinner was) who would love to have the food on my plate. No dessert until you eat everything on your plate.  Leaving food on your plate is wasteful. While I agree that leaving uneaten food on your plate is wasteful, it is just as wasteful to eat food that your body doesn’t need. By consuming those extra calories, your body is storing fat, which can end up being more costly than price of the food you should have left on your plate. If you are still worried about not wasting food, box it up to eat later as leftovers, or dish yourself smaller portions if you are eating at home.

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Posted by on October 28, 2012 in Tips


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Ingredients (makes 4 1/2 cup servings)
– 1 cup canned pumpkin
– 1 cup Greek yogurt (such as Fage)
– 3 tablespoons honey
– 1 teaspoon pumpkin pie spice (or 1/2 teaspoon cinnamon, 1/4 teaspoon ginger, 1/4 teaspoon allspice)

Nutrition per serving
Calories: 100
Fat: 0 grams
Protein: 7 grams
Fiber: 2 grams
Original recipe was found here.

Pumpkin Pie Frozen Yogurt

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Posted by on October 22, 2012 in Uncategorized


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Tip #21: Satisfy your Sweet Tooth with Snacks on a Stick

Caramel TruffleNothing has to be eliminated from your diet as long as you eat everything in moderation. The problem is, most of us have a hard time with limiting ourselves to eating the appropriate amounts of our favorite things. If you find yourself needing a sweet snack, you may have good intentions of only eating half a scoop of ice cream. But that can easily turn into half the tub of ice cream. When you are at the store, instead of buying a carton of Rocky Road, pick up low-fat or sugar free treats that are already portioned out. These include popsicles, low-fat ice cream sandwiches, ice cream bars, and the mini cartons of ice cream. This will make it much easier to know what portions are acceptable and keep you from dishing yourself too much dessert.

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Posted by on October 19, 2012 in Tips


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Healthier Seven Layer Dip


  • 3 medium-sized ripe avocados
  • 2 Tbsp. lemon juice
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 1 ½ C nonfat plain Greek yogurt
  • 1 package taco seasoning mix (or make your own mix using this recipe)
  • 2 cans (9 oz. each) bean dip (or 2 cans refried beans — or make your own!)
  • 1 bunch green onions, chopped (optional)
  • 3 medium-sized ripe tomatoes, chopped
  • 2 cans (3 1/2 oz. each) pitted ripe sliced olives, drained
  • 1 package (8 oz.) grated 2% sharp cheddar cheese


1. Peel, pit and mash avocados in a bowl with lemon juice, salt and pepper (or put in blender). If you’re in a hurry and don’t have any ripe avocados, you can also substitute 2 containers of mildly seasoned guacamole dip from the refrigerated section at the grocery store.

2. In another bowl, combine yogurt and taco seasoning mix.

3. To assemble:

  • Spread bean dip/refried beans on a LARGE shallow serving platter.
  • Spread avocado mixture over bean dip.
  • Spread yogurt-taco mixture over the avocado mixture.
  • Sprinkle with the chopped green onions, then the tomatoes, and finally the olives.
  • Cover with the grated cheddar cheese.

4. Serve chilled with your choice of corn chips.

Original recipe was found here.

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Posted by on October 19, 2012 in Recipes


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Tip #20: Eat every 4-5 hours

A large pizza has around 2000 calories. Imagine that you eat that pizza in one day- you should eat 2 slices for breakfast, 2 for lunch and 2 for dinner. Then you should have 1 slice for a morning snack, and another for an afternoon snack. Of course, eating pizza for every meal isn’t healthy but it illustrates how you should space out your caloric intake throughout the day. Many people make the mistake of skipping breakfast, having a small lunch, and then overeating at dinner. This causes your metabolism to be very slow during the day, and then have to work to catch up when you overload your body with calories at dinner. Try to eat close to the same amount of calories at each meal, with smaller snacks in between. This keeps your metabolism working steadily throughout the day and helps prevent the feeling that your crashing a few hours after a meal. Make sure that you are eating in the morning- within an hour of waking up- to kick start your metabolism, then keep it up throughout the day!

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Posted by on October 19, 2012 in Tips


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Healthy Lunches for Work

It can be tough thinking of quick and tasty lunches to bring to work. These salad recipes can be made the night before and will stop you from eating out everyday. Here are three different recipes with the ingredients listed in stacking order.

Caprese Pasta Salad

2 tbsp basil pesto (homemade or store-bought)

1 cup cherry tomatoes

1 ½ oz fresh mozzarella, chopped into bite sized pieces

2 oz cooked penne pasta

½ cup fresh spinach leaves

½ cup fresh basil, chopped

Chickpea Salad

2 tbsp easy lemon vinaigrette (see below)

1 cup chickpeas

½ cup sun-dried or oven roasted tomatoes

¼ cup spring onion, chopped

¼ cup red onion, chopped

½ cup olives, chopped

¼ cup piquillo peppers, chopped

½ cup fresh spinach

Greek Pasta Salad

2 tbsp easy lemon vinaigrette (see below)

1 cup cherry tomatoes

¼ cup red onion, chopped

1 cup cucumber, chopped

½ cup feta, crumbled

2 oz rigatoni, cooked

½ cup mixed greens

½ cup fresh mint, chopped

Easy Lemon Vinaigrette

(will make enough for 3-4 mason jars)

Juice from one large lemon

½ cup olive oil

Good pinch of salt

Couple of grinds of black pepper

Shake all ingredients together in a small container.

Mason Jar Salad

Click here to see the original recipe.


Posted by on September 29, 2012 in Recipes, Tips


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Tip #19: Keep It Real

Dieting isn’t something you can just do until you’ve lost those extra pounds. Many diets today tell you to do crazy things like only eat 500 calories per day, or only eat fruits, or only drink liquids and don’t eat anything solid, etc… While this may be a temporary solution, chances are that those pounds are just going to come creeping back once you stop your diet. The best way to lose weight and keep it off. is to make changes that you can continue to live with for the rest of your life. You aren’t going to spend the rest of your life eating carrots for every meal. Make real, lasting changes. For example, exercise at least 30-60 minutes everyday. Or instead of eating 2500 calories per day, cut back to 2000. These are things that you can continue to do even after you are done losing weight. So, don’t look for a quick fix that will just be more trouble in the long run. Work hard and do it the right way.

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Posted by on September 18, 2012 in Tips


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