Tag Archives: healthy foods


I just found a delicious low calorie, low fat dessert recipe that I just have to share! It’s rich and creamy and sweet but won’t blow our healthy eating plan! I made it today and took some pictures.



Oreo fluff

These are the ingredients you will need.

1 container of ultra low fat cool whip

9 mini Oreo cookies

1 package of no fat white chocolate pudding mix




Measure out 9 mini Oreos.


Crush Oreos in a ziplock bag.




Place cool whip in a large bowl.


Add dry pudding mix.  Gently fold in pudding mix.



Add crushed Oreos.


Fold gently, until well mixed.



Measure out one ½ cup serving and place in a nice little dish. Garnish with one mini oreo.



You could also freeze a ½ cup portion to have instead of ice cream.

A ½ cup serving = 88 calories and 2 grams of fat

TODAY’S little STEP: Try this recipe, it’s delicious!

If you have a recipe you would like to suggest, please leave a comment and I’ll get in touch with you.

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Rest much, talk often, and laugh regularly.

Summer is too short!




Simple secrets to stop mindless eating!

Ever eaten a whole bag of potato chips while watching T.V.? Ever eaten your lunch while checking Facebook and suddenly realized your food was gone? Ever walked by some dessert and grabbed one on the way by? Why do we eat mindlessly? What can we do to stop it?

Mindless eating is NOT GOOD! We are not aware of the calories we consume. We aren’t paying attention to our hunger or fullness cues. Mindless eating sabotages our healthy eating plan. Plus we miss out on the variety of textures, the taste and the joy of good food!

Why do we do it?

Brian Wansink, PhD. who directs the Cornell University Food and Brand Lab has some powerful scientific data on mindless eating. Our minds and eyes are easily fooled. We can relate to most of these reasons.


  • “Sights, Sounds, and Smells

Overeating can be triggered just by the alluring smell of bacon frying, or the sound of popcorn popping, or just walking past the bakery window.

  • Distracted Eating

Eating amnesia is the act of almost unconsciously putting food in your mouth without paying attention to what you’re eating. We are often paying attention to something else.

  • Food, Food Everywhere

When food is in front of you, you’ll tend to eat more of it. Dr. Wansink found that when candy was easily accessible on employees’ desks, they ate an average of nine pieces a day, but when they had to get up from their desks to reach the candy six feet away, they ate only four pieces.

  • Food that’s Fast, Convenient, and Inexpensive

Fast-food combo meal deals sound like a bargain especially if you choose to ‘super-size’ them, but they are loaded with fat, sodium, and calories.

  • Portion Distortion

Our idea of a normal portion has become skewed, in part because so many restaurants serve oversized portions. The plates are the size of the platters we use at home.

  • Giant-Size Packages

The mega-sized packages like jumbo flats of muffins or cookies encourage us to eat more because there is more food available. When you eat from a large container, you are likely to consume 25% to 50% more than you would from a smaller package.

  • Not-So-Dainty Dishware

We tend to eat more when we’re served food in larger containers. Dr. Wansink found that when students were given food in larger bowls, they served themselves 53% more and consumed 56% more than those who used smaller bowls.”


O.K. Now we know why we overeat. We need some encouragement and some strategies to become mindful eaters! 

Take a minute to think before you eat. What are you feeling? Are you stressed, rushed, bored or sad? Are you really hungry?

When you eat, just sit and eat. Sit down and face way from any distractions. Turn off your phone, computer or the T.V. and think about eating. Savor the tastes and texture of the food.

Never eat directly from a bag or box of food. You have no idea how much you ate. 

When you have a snack put it on a plate or bowl. This extra step makes snacking more inconvenient, which means you’ll do it less.

Keep the counters clear of all food but the healthy ones. A pretty fruit bowl on the cupboard encourages healthy snacking.


A beautiful display of fruit encourages us to make healthy choices!

Limit your view of tempting foods. Put the cookies in the cupboard. Or better yet put them in the basement, so you will have to make a conscious decision to go and get them.

Fill your plate at the stove or counter. You will need to make a conscious decision to get up and get more food.

Change the fridge organization. Place fruit and vegetables on the top shelf in a separate basket, where they are easily accessed.

Here are the websites which I used for my research if you would like to read more.




TODAY’S little STEP: Become a mindful eater. Pick at least 1 strategy to incorporate into your everyday life. Remember every little step makes a difference!

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Do you love summer salads?  My husband and I often enjoy a large salad for dinner on a hot summer night. This is our new healthy favorite.

Kale, Chickpea and Feta cheese salad

Ingredient List

1 bunch Kale, washed & dried or a package of chopped Kale

1 can chick peas, rinsed and drained

¾ cup light Feta Cheese crumbled

½ medium red onion diced

Additional vegetables of your choice, diced



2 tablespoons of balsamic vinegar

1 tablespoon of honey

1 teaspoon of mustard

¼ cup of olive oil

½ teaspoon of garlic pepper

If you have a large package of kale you may need to double this dressing recipe.


IMG_7616Combine ingredients of the dressing in order and mix well with a whisk. Set aside for later.

Rinse the chickpeas under cold water and let sit to drain.



Dice the red onion.  I chose red and yellow peppers as others vegetables. Set aside for later.



Prepare kale and place ½ in a large bowl.


Pour ½ the dressing over the kale and mix well with your nice clean hands. Rub the dressing onto the leaves. I know it’s pretty messy but the kale needs to be well coated.

Then add the rest of the kale and the remaining dressing. Mix well with your hands.



Then add the chickpeas and veggies. Mix well with a spoon this time.



Add ½ the feta cheese and mix well. Then add the remainder of the feta cheese and mix well.

Refrigerate until ready to serve-preferably 1 hour.


Enjoy as a side salad or alone!



TODAY’S little STEP: Find a summer salad recipe that you love,make it and eat it! Enjoy these beautiful days they are are a gift from God!

Remember our key verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

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Veggies, find out why and how to eat more!

This super food is low in calories, high in nutrients, vitamins, minerals and fiber. It comes individually packaged and can be eaten raw or cooked. It’s Doctor approved and recommended.

This super food is included at most dinners. Parents encourage their kids to eat it and dessert might even be used as a bribe. We often hear the child say…..

But why do I have to eat my vegetables? (in a whiny, sad child voice.) 

grumpy girl

photo credit Greg Westfall


Most of us need to be reminded, just like kids!

Eating more vegetables is one of the simplest changes we can make to improve our overall health.

Eating more vegetables can lower our risk of developing arthritis, heart disease, stroke, dementia and cancer.

Vegetables fill our stomachs with nutrient rich, low calorie fuel! We also feel fuller for longer because of the high fiber content.

When we replace higher calorie foods with vegetables we are taking another little step to being healthy.

But sadly we still don’t eat them often enough. A recent report from the Centre for Disease Control and Prevention stated that 87 percent of adults didn’t meet the suggested vegetable recommendation. Kids are still struggling, as 93 percent didn’t meet the recommended amount.

But how much do I have to eat?

Most women between the ages of 19 – 50 require 2 ½ cups of vegetables a day.

Wow, that sounds like a lot but not when you start measuring it out and looking at it. Especially if we substitute vegetables for other high calorie, low nutrient foods.

1 cup of raw or cooked vegetables counts toward your daily total.

1 cup of raw leafy greens counts as a ½ cup toward your daily total.

1 cup of 100 % vegetable juice also counts toward your daily total.

How can I include more vegetables in my day?

Mix them into your meals and space them out. If you eat the standard 3 meals and a snack then plan on 1 cup at lunch and dinner and ½ for a snack. If you eat mini meals through out your day then include ½ cup at each one.

Find a vegetable you really like and enjoy it. I love the color, crunch and taste of raw yellow, red and orange peppers. It’s easy for me to add them to my lunch. Maybe you like baby carrots. Buy a big bag and take them to work with you.

Substitute raw veggies for crackers or chips. Serve them with hummus or low fat dip.

Buy prewashed greens and have a salad at dinner each night. Toss in peppers, cucumber, carrots, and green onions. Watch the salad dressing as it can add many calories and fat grams.

Wash, cut and prepare fresh vegetables on the weekend. Once the work is done it’s easy to add them to a fresh salad or bag some to take to work. Think about putting them on the top shelf of the fridge. Things in the drawers often get forgotten.

Sneak some grated vegetables into sauces and casseroles. No one will know.

Drink your veggies. Add spinach or kale to a fruit smoothie. Or try some low sodium vegetable juice.

Don’t forget frozen vegetables. They are picked at their peak and have the same nutrients as fresh and are often cheaper than fresh. Steam them quickly in the microwave for another delicious serving of vegetables or add them to soups or casseroles.

TODAY’S little STEP: As part of Camp #3 add one serving of vegetables to one meal or snack. Pick one of these ideas or check out the links for more ideas.

If you have found this helpful please share it with a friend.

These are some of the sites I used for my research.  Check them out they all have good information.








What can I eat today? Yummy food is one of the blessings of my life.

I won’t live a life of deprivation!

I want to eat delicious food that’s good for me too.

Here’s my list of healthy yummy food that I’ve researched and found to be some of the best!

Nothing is too weird and everything can be found in a regular grocery store.

Lifestyle changes work because we are focusing on what we can have!

Here’s your:


healthy grocery list

Almonds are high in protein and healthy fat. This is my go-to snack for protein. I have this with an apple. Serving-23 almonds

Apples contain lots of fiber and have antioxidant and anti-inflammatory properties. Serving-1 small My favorite are Royal Gala as they are sweeter and have a great texture.

Bananas have high levels of potassium which helps blood pressure levels and they are high in fiber. A banana added to my peanut butter toast is delicious and keeps me full longer. Serving-1 small

Beans are good for your heart as they have lots of soluble fiber, which can reduce cholesterol. I’ve discovered hummus, which is made from chick peas, which are also known as garbanzo beans! I like the roasted red pepper flavor and I have it as a dip with fresh vegetables. Serving-¾ of a cup

Blueberries, the super fruit that has the most antioxidants, which help the body guard against heart disease, cancer and memory loss. Frozen blueberries are part of my yogurt parfait almost everyday either for breakfast or as a dessert. Serving-½ cup

Broccoli, consider it the number 1 cancer fighter. I like it raw with hummus, or cooked. Serving-½ cup

Greek yogurt is a great source of bone building calcium and lots of protein. It contains beneficial bacteria, which inhibit the growth of harmful bacteria. My favorite is the sweetened coconut flavor. When I have this with blueberries for breakfast I’m satisfied for a long time. Serving-¾ cup of low fat

Kale, another great cancer fighter. It is also full of fiber and Vitamin K and antioxidants. I like it as a salad with a sweeter poppy seed dressing. Serving-1 cup fresh or cooked

Oatmeal continues to be a healthy choice. It is high in a special fiber called beta-glucan, which helps to lower levels of bad LDL cholesterol. It is a whole grain. I make it into granola and add a small portion to other cereal or my yogurt parfait. Serving-¾ cup cooked

Quinoa is now considered the new super food. It is packed with protein and fiber as well as many vitamins and minerals. I’ve tried it in salads but I think I like it hot better as an alternative to rice. I add some chicken stock for flavor. Serving-1 cup cooked

Salmon remains as one of the healthiest fish to eat. It is rich in Vitamin D and omega-3 fatty acids, which protect the heart, and the brain. My husband loves salmon so we have this once a week. Usually I bake it in the oven and drizzle with maple syrup. Serving-3 ounces

Spinach is chock full of nutrients, iron, calcium and Vitamin A. As well as folate, which helps the body form red blood cells. I don’t like it cooked at all, but in a salad or on a sandwich I love it. Serving-1 cup fresh or ½ cooked

Tuna is high in protein, vitamin B and omega-3 fatty acids. Tuna salad made with low fat mayo is a great protein boost for my lunch. Serving-3 ounces fresh or canned

TODAY’S little STEP: Add these foods to your grocery list. Then just like me you can enjoy yummy food and reap the health benefits.  

Every mountain is climbed one little step at a time!  Keep taking those little steps!

“And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation

If you have found this helpful please share it with your friends.