Baked Oatmeal Bars

Yeah, I need to have something to snack on but, I like healthy better options. Here is a pretty good snack bar:


1 1/2 c quick oats
1/2 c chopped walnuts
1/2 c dried cranberries
2 T sesame seeds
2 T flax seed
1 t cinnamon 
1 t vanilla extract
1 t salt
1 egg
1 1/4 c 1 % milk

mix everything
place a piece of parchment paper on a 9x13 bake safe dish
pour mixture on top of parchment paper and spread
bake at 350º for 40 minutes

After baked, let cool down. Used a pizza cutter to slice

Nutrition Facts
Serving Size 53 g
Amount Per Serving
Calories from Fat 
% Daily Value*
Total Fat 
Trans Fat 
Total Carbohydrates 
Dietary Fiber 
Vitamin A 1%Vitamin C 0%
Calcium 5%Iron 4%
Nutrition Grade C
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points
  • High in sugar
  • Contains alcohol


No Sugar Cookies

This cookies are LOW in sugar and easy to put together and 47 calories per cookie!!! what you'll need: 

Ingredients (Yields: 24 cookies)

2 c quick oats
2 ripe bananas
1/2 c raisins
1 tsp cinnamon
1 tsp vanilla
1/2 c 1 % milk

mashed bananas
add rest of ingredients
mix together
bake at 350º for 15-10 minutes

Nutrition Facts
Serving Size 25 g
Amount Per Serving
Calories from Fat
% Daily Value*
Total Fat
Trans Fat
Total Carbohydrates
Dietary Fiber
Vitamin A 0%Vitamin C 2%
Calcium 1%Iron 2%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points
Bad points
  • High in sugar
  • Contains alcohol


A New Era

Yeeeeeeeeaaaaaaaaaahhhhhhh! Tomorrow (May 20, 2013), I start:

Oh yeah!!! I am so excited that I can't even wait!!!!

Storing Vegetables For Later!!!

We all buy vegetables thinking we'll eat them before they go rotten or before we have to throw them in the garbage because they dried out.

Well, I found that instead of throwing away my money I will stretch it out as much as I can.

I had a HUGE butternut squash that I know I won't use completely  in at least 4 weeks, so today after I opened, peeled and cleaned it, I cut it into pieces, divided it into sandwich size ziplock bags and then put all those "portion size" bags inside a labeled freezer ziplock bag to store in my freezer until I'm ready to use one of the pre-packed portion.

Healthy Veggie-Chicken Soup

Yield 20 portions 


3 washed, peeled and cut white potatoes
3 washed and cut carrots
2 washed and cut celery stalks
2 C washed, peeled and cut butternut squash
1 chicken bullion cube
1 tsp salt
10 C water
2 washed, cleaned, fat trimmed out, and cut into 3 parts each, chicken quarters

Place everything in a large pot and cook for 30 minutes

Nutrition Facts per portion:

Calories: 60
Carbs: 3g
Fat: 4g
Protein: 3g
Sodium: 203 g
Sugar: 1g


Cottage Cheese Pork & Beans

Looking for an easy quick snack? Look no more!!! This combination sounds weird but it taste good!
1/2 c pork & beans, warmed up
1/4c cottage cheese, 2%
Mix and enjoy

Nutrition Facts:
Calories: 212
Carbs: 27g
Fat: 3g
Protein: 22g
Sodium: 849g
Sugar: 7g

Spaghetti & Meat: The Healthy Way

Just for my low-carb day, I made this delicious spaghetti with meat. Instead of using regular pasta noodles, I used spaghetti squash. At the end this meal was not only delicious but low in calories!!!!

Yields 4 portions

Ingredients for Spaghetti Squash:

1 spaghetti squash
1/4 c parmesan cheese
2 tbsp butter
1 tsp garlic powder


1. wash and cut the squash lengthwise 
2. poke the outside of the squash multiple times
3. place in a safe bake dish with open side down
4. bake at 400 degrees for 35-45 min or until tender in the center
5. using mittens, remove from oven and turn around
6. still using the mittens, using a fork, remove the pulp of the squash, it comes out as spaghetti noodles
7. add reminder of ingredients

Ingredients for Ground Beef:

6 oz ground beef
1 green bell pepper
1 red bell pepper
1 medium yellow onion
2 tbsp salt


1. wash veggies
2. cut veggies into cubes
3. place meat in pan, add veggies and brown
4. add salt
5. cook until done
6. top squash with the meat

Nutrition Facts per portion:

Calories: 158
Carbs: 6g
Fat: 11 g
Protein: 9g
Sodium: 655g
Sugar: 3g

What Can I Do To Curb My Chocolate Cravings?

Source: The Craving Coachs

The best way to curb chocolate cravings is to enjoy it in moderation and to stick to the healthier dark chocolate that also contains lots of antioxidants.
Craving chocolate is also often an indication of a lack of certain nutrients such as iron, copper, magnesium and potassium. Let’s see what other foods you should be eating to make sure you get enough of these nutrients.

Iron – eat brown rice, whole wheat, liver, dates and beets
Copper – eat nuts (especially cashew), sunflower seeds, chickpeas, liver and oysters
Magnesium – eat peanuts, tofu, broccoli, spinach and soybeans
Potassium – eat apricots, bran wheat, raisins, figs, and baked potato with skin

I understand that sometimes you just have to have chocolate and the idea of eating some tofu or a slice of whole-wheat toast just won’t work. Grab a small piece of quality dark chocolate and savor it. Take your time, really taste the chocolate melting in your mouth and enjoy it without feeling guilty. This should take care of your craving and keep you from binging on a box of Hershey’s bars.

7 Healthy Ways to Satisfy Your Chocolate Cravings

Source: Fit Day
Many people have a weakness for chocolate and suffer from the dreaded chocolatecravings. Allowing yourself to cave in to these cravings can be detrimental to a healthy diet or weight loss goal. Having a huge bowl of chocolate ice cream or big piece of chocolate cake several times a week is not going to allow you to meet your goals. But, the good thing is that there are some healthier ways to satisfy those cravings and keep you on track.

1. Wait Period

Give yourself 10 to 20 minutes before caving in to a chocolate craving. If, after that time has elapsed, you are still having the craving then have a small piece of chocolate or try one of the alternatives listed below. Usually, however, if you allow yourself this period before giving into a a craving, you will find that after the waiting period your chocolate craving has diminished significantly or even disappeared.

2. Dark Chocolate

Dark chocolate, in moderation, is actually good for you. It is full of antioxidants, which help protect the body from aging, high blood pressure, high cholesterol, and heart disease. Try to avoid dark chocolate that contains nuts, caramel, or other fillings, however.

3. Fruit

When you are craving something sweet, fruit is a good alternative to other sweet treats that are full of fat and calories. In addition, fruit is good for your body. Some good choices are oranges, grapes, grapefruit, watermelon, cantalope, honeydew melon, strawberries, blueberries, and bananas. Fruit juices are also a sweet alternative to chocolate.

4. Carob

Carob, while naturally sweeter than chocolate, is much better for you than chocolate. It does not have the caffeine, cholesterol, oxalic acid, and theobromine that chocolate contains. Carob is low in fat and sodium and high in fiber and calcium. Carob is smooth and rich, but for some, it is an acquired taste. Many prefer chocolate to carob initially but, with time grow to enjoy the flavor and benefits that carob provides.

5. Water

Okay, water is definitely not as tasty as chocolate and probably will not satisfy your sweet tooth. However, if you drink plenty of water throughout the day, it is more likely that you will not feel as hungry and will have fewer cravings overall.

6. Cocoa Powder

Try adding a little bit of cocoa powder to different drinks and snacks. It is a good addition to yogurt, cottage cheese, smoothies, shakes, tea and skim milk.

7. Have a Little

Moderation is key. Allowing yourself to have a little chocolate every now and then is really not going to cause a lot of damage. In the larger scheme of things, having a small piece of chocolate once or twice a week is not going to break a diet or cause weight gain. However, do not allow yourself to cave and eat an entire chocolate bar or big piece of cake. You have to be able to have some control if you do choose to include chocolate in your diet. Also, eat the piece slowly, enjoying each bite. This will stop you from not feeling satisfied when done.

If You Are Craving....

If you crave this…What you really need is…And here are healthy foods that have it:
  • Chocolate
MagnesiumRaw nuts and seeds, legumes, fruits
  • Sweets
ChromiumBroccoli, grapes, cheese, dried beans, calves liver, chicken
CarbonFresh fruits
PhosphorusChicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes, grains
SulfurCranberries, horseradish, cruciferous vegetables, kale, cabbage
TryptophanCheese, liver, lamb, raisins, sweet potato, spinach
  • Bread, toast
NitrogenHigh protein foods: fish, meat, nuts, beans
  • Oily snacks, fatty foods
CalciumMustard and turnip greens, broccoli, kale, legumes, cheese, sesame
  • Coffee or tea
PhosphorousChicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes
SulfurEgg yolks, red peppers, muscle protein, garlic, onion, cruciferous vegetables
NaCl (salt)Sea salt, apple cider vinegar (on salad)
IronMeat, fish and poultry, seaweed, greens, black cherries
  • Alcohol, recreational drugs
ProteinMeat, poultry, seafood, dairy, nuts
AveninGranola, oatmeal
CalciumMustard and turnip greens, broccoli, kale, legumes, cheese, sesame
GlutamineSupplement glutamine powder for withdrawal, raw cabbage juice
PotassiumSun-dried black olives, potato peel broth, seaweed, bitter greens
  • Chewing ice
IronMeat, fish, poultry, seaweed, greens, black cherries
  • Burned food
CarbonFresh fruits
  • Soda and other carbonated drinks
CalciumMustard and turnip greens, broccoli, kale, legumes, cheese, sesame
  • Salty foods
ChlorideRaw goat milk, fish, unrefined sea salt
  • Acid foods
MagnesiumRaw nuts and seeds, legumes, fruits
  • Preference for liquids rather than solids
WaterFlavor water with lemon or lime. You need 8 to 10 glasses per day.
  • Preference for solids rather than liquids
WaterYou have been so dehydrated for so long that you have lost your thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day.
  • Cool drinks
ManganeseWalnuts, almonds, pecans, pineapple, blueberries
  • Pre-menstrual cravings
ZincRed meats (especially organ meats), seafood, leafy vegetables, root vegetables
  • General overeating
SiliconNuts, seeds; avoid refined starches
TryptophanCheese, liver, lamb, raisins, sweet potato, spinach
TyrosineVitamin C supplements or orange, green, red fruits and vegetables
  • Lack of appetite
Vitamin B1Nuts, seeds, beans, liver and other organ meats
Vitamin B3Tuna, halibut, beef, chicken, turkey, pork, seeds and legumes
ManganeseWalnuts, almonds, pecans, pineapple, blueberries
ChlorideRaw goat milk, unrefined sea salt
  • Tobacco
SiliconNuts, seeds; avoid refined starches
TyrosineVitamin C supplements or orange, green and red fruits and vegetables

What Should You Eat After Cardio for the Best Fat Loss

Source: Coach Calorie
eat after cardioWhat you eat after cardio and after a weight training workouts are not always one in the same. Weight training is geared towards muscle gain, while cardio is mostly used for fat loss. Why then should what you eat after cardio be the same as your other workouts?

What You Eat After Cardio Depends on Your Goals

When we weight train, we start depleting our muscles of glycogen, and we break down muscle tissue. Our goal is to make it grow back bigger and stronger. We eat carbohydrates and protein post workout so that we can replenish muscle glycogen stores (energy) and start rebuilding muscle.
On the other hand, when we do cardio, our goal is usually to lose fat. This means what we eat after cardio will be different than after a typical weight lifting session. You could certainly eat the same thing either way. However, if you’re looking for maximum fat loss, you’ll want different nutrition after a cardio session.

What Should You Eat After Cardio?

During a typical cardio session, your body’s biochemistry undergoes some changes. Your body suppresses insulin production and starts releasing other hormones like growth hormone (GH) and testosterone. Not only that, but your body releases several neurotransmitters like adrenaline, epinephrine, serotonin, and dopamine. The first two assist with fat mobilization, while the second two are feel good chemicals (think runner’s high).
What we want to do after cardio is:
  • Keep insulin production suppressed. Insulin is a fat storage hormone which is not conducive to fat loss.
  • Keep growth hormone (GH) levels elevated. GH is catabolic to fat cells. It is one of, if not the most powerful hormone for losing fat.
  • Keep those fat loss neurotransmitters flowing so that fat loss continues.
How do we accomplish these goals? It’s quite simple actually. You control your carbohydrate intake. Eating too many of or the wrong type of carbohydrates will immediately throw you out of fat burning mode. After your workout, your insulin sensitivity is at its highest. This is great. It means you’ll be able to be a bit more loose with your carbohydrate intake. What you don’t want to do however, is spike your insulin levels. Doing so will halt all fat burning, and will drop your growth hormone levels, along with any other fat loss benefit you just created from your cardio.
If you are in pure fat loss mode, it would be beneficial to have a carb-less meal after cardio. Something along the lines of a protein shake with some essential fatty acids (EFAs), such as whey protein isolate mixed withCarlson’s omega-3 oil, will keep the fat burning machine churning, while at the same time provide protein and essential fats to start rebuilding muscle. Will you be replenishing muscle glycogen with this meal? No, not really. Some of the protein may be converted into glucose through a process called gluconeogenesis, but even if this did happen, it would have a minimal effect on insulin levels – meaning you will continue to burn fat. You can also have any number of protein/fat/veggie meals after cardio. Here are over 300 healthy recipes I’ve collected from around the web for you to try.
To sum up, if you want to keep fat burning going for as long as possible, you’ll want to manage your carbohydrate intake after cardio. While you don’t have to go no-carb (although this will be the best), you can get by having a small serving of low glycemic carbohydrates. The important thing, as always, is to make sure you’re actually doing your cardio. Once you’re consistent with your workouts, then you can start focusing on the finer details.

Low Carb Snacks

Tips & Tricks on Low Carb Snacks
Photo Credit almonds image by Nicola Gavin from

A low-carb diet keeps your carbohydrate intake to just 50 to 150 g per day, and sometimes even lower. Carbs are found in many foods, but are concentrated in breads, pasta, cereal, fruits and sugar. When following a low-carb diet, many traditional snacks such as chips, crackers, cereal bars, cookies and even most fruit are off the menu. With a little creativity and tricking of your taste buds, you can find snacks to satisfy your cravings.


Pork rinds are a carb-free, crunchy snack that replace chips or crackers. They come in dozens of flavors and can be embellished with dip. Try dipping barbecue-flavored in sour cream or blue cheese dressing. You can create chips with slices of pepperoni. Place the slices in a single layer on a paper towel and microwave for 45 to 60 seconds. Eat alone or dip in cool ranch dressing. If you miss chips and salsa or guacamole, use celery sticks or jicama as a substitute. The salsa and guacamole are already relatively low in carbs and these vegetables contain just 1 to 2 g of carbs per stalk or slice.


If you crave something sweet, turn to whipped cream or ricotta cheese. Mix in no-calorie sweetener and flavorings, such as cocoa powder, vanilla or almond extract or a bit of dry sugar-free jello powder. Add a few chopped almonds or walnuts for texture, if you like. Whipped cream is the option with the least carbohydrates. You can also make a mock cheesecake by mixing 8 oz. of softened cream cheese, ½ cup no-calorie sweetener -- do not use aspartame because it will not withstand cooking -- and one egg. Pour into greased mini-muffin tins and bake at 350 degrees Fahrenheit for about 15 to 20 minutes. On a hot day, you could also freeze sugar-free gelatin in molds for a low-carb, sweet ice pop.


Cottage cheese can be made into a low-carb, salty snack. Mix in salsa or green onions, caraway and pepper for a savory treat. An elegant salty snack is Parmesan cheese crackers. Take heaping tablespoons of shredded Parmesan cheese and mound on a cookie sheet. Bake in a 400 degree Fahrenheit oven for 3 to 5 minutes, until crisp. Remove immediately and enjoy. Smoked or tamari-flavored almonds are another salty snack that fit into a low-carb lifestyle.


Keep a few convenient snacks on hand for the times you do not have time to create one from scratch. String cheese and deli meat are simple choices -- try rolling them together for an easy snack. Commercial low-carb bars and shakes are also available for those times you need something quick. Keep a few hard-boiled eggs in the refrigerator for days you need a grab-and-go snack. Beef jerky and stuffed olives are other low-carb options that may satisfy salty cravings.