Posts Tagged ‘cheese’

Thursday Treat


This week’s treat is all about snacking!!  Yes, snacking in between your meals is not only healthy and can help you lose weight but is urged by dieticians and nutritionists.  In fact, research has shown that people who eat more frequently throughout the day, eat nutritious food not binge on junk food, weigh less that people who don’t eat as often.

Eating regularly keeps blood-sugar and energy level steady, controls hunger which prevents us from making bad food decisions (like eating cookies, guilty).  Also, when you are eating healthy snacks, your body burns the “right” food for energy all day which increases metabolism and helps burn more calories, resulting in a healthy, slim body.  So, don’t skip on snacking just because you are dieting or over eat because you are bored/worried/depressed.  Listen to your body’s signals and feed it with the right snacks at the right time. Not only will it keep you full and happy, it’ll help you reach your goal weight even faster.

Below are some healthy snacks for you to try that I broke down into two categories: city stunners (for anyone with a busy on-the-go routine) and heavenly homies (for those lazy days at home watching movies all day).  Remember, snacks should always be less than 200 calories.

City Stunners:

  1. Raw, unsalted almonds (measure it to about a small child’s handful, 21 almonds is 150 calories) or pumpkin seeds
  2. Pear and string cheese
  3. Plain Greek yogurt with agave nectar (or little bit of honey) with blueberries or strawberries
  4. Apples with little bit of cinnamon powder (I like this).  You can also eat with 1 tbsp of peanut butter.
  5. Olives (about 7) and one slice of Swiss cheese
  6. A glass of fat-free chocolate milk (my most favorite snack)
  7. A banana with snack sized cottage cheese – try a low fat option
  8. Dark chocolate covered espresso beans – but this one is tricky, limit yourself to a handful
  9. Kashi Chewy Granola Bars
  10. Quaker Instant Oatmeal


Heavenly Homies:

  1. Popcorn – try the fat-free ones; Orville has good options
  2. Hummus and veggies – try it with cucumbers and carrots (or celery if you eat it)
  3. One whole grain cracker (try Kashi), split it in two and spread low calorie cheese like Skinny Cow and top it with sliced cucumbers or grapes
  4. Guacamole with veggies – scoop out the seeds of cucumber or zucchini and fill it in with guacamole and munch away
  5. Edamame – I like mine steamed but you can also eat the frozen one if you prefer something crunchy.
  6. Halve a cup of cherry tomatoes and drizzle with olive oil and enjoy
  7. Strawberries and 3 tbsp of fat-free Cool Whip
  8. The ever popular PB&J but swap white bread with whole grain or wheat bread with one tbsp of peanut butter and two tbsp of jelly.
  9. Pretzels, try Snyder’s Organic Whole Wheat Sticks, with one teaspoon of French’s Honey Mustard.
  10. Sweet potato & cinnamon yogurt – microwave a medium sized sweet potato in the microwave then top it off with plain, nonfat yogurt and sprinkle of cinnamon.

Nutrition source:



Thursday Treat


This week’s Thursday treat will be on my favorite fruit to eat in the summer; the always refreshing, but never boring – WATERMELON!  After spending a long, hot and sweaty summer day outside, nothing cools me down more than a cold and sweet slice of watermelon.

Watermelon is a delicious fruit with great health benefits.  It has vitamin A, C and the highest level of lycopene all of which works as an antioxidant to protect cells and fight off free radicals to help minimize the signs of aging; lycopene is the pigment that gives watermelon (and tomato) its red color.  Vitamin A is also known to reduce pore size and oil secreted by skin. It has vitamin B6, which helps immune system produce antibodies to fight off diseases, and potassium to help with water balance.  It is also made up of mostly water, so it keeps your body and skin hydrated.  Lastly, it’s a low calorie food, so you can snack on it as much as you want to satisfy your sweet tooth, without undoing all those hours at the gym.

Below are three different quick and very easy watermelon salad recipes for you to try this summer.

Watermelon Salad with Mint & Feta Cheese

What you need:

  •  1/3 cup extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 2 teaspoons kosher salt
  • 1 teaspoon Tabasco
  • 1/2 teaspoon freshly ground pepper
  • One 8-pound seedless watermelon, scooped into balls with a melon baller or cut into 1 1/2-inch chunks (10 cups), chilled
  • 1/2 pound feta cheese, crumbled (2 cups)
  • 1 1/4 cups pitted kalamata olives, coarsely chopped (optional)
  • 1 small sweet onion, cut into 1/2-inch dice
  • 1 cup coarsely chopped mint leaves

Make it:

  1. In a large bowl, whisk the oil, lemon juice, salt, Tabasco and pepper.
  2.  Add the watermelon, feta, olives and onion and toss gently.
  3.  Garnish with the mint and serve.


Watermelon and Arugula Salad

What you need:

  •  1/2 pound baby arugula leaves
  • 2 pounds seedless watermelon, 3/4-inch-diced (3 pounds with the rind)
  • 1/3 cup good olive oil
  • 1/4 cup freshly squeezed lemon juice (2 lemons)
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2-pound chunk Parmesan cheese

Make it:

  1. Place the arugula and watermelon in a large bowl.
  2.  In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
  3.  Pour enough dressing on the arugula to moisten. Toss well and place on salad plates.
  4. With a very sharp knife or a vegetable peeler, shave the Parmesan into large shards and sprinkle them on the arugula and watermelon. Sprinkle with salt and serve.


Watermelon and Tomato Salad

What you need:

  • 5 cups (3/4-inch) seeded watermelon cubes
  • 1 1/2 pounds ripe tomatoes, cut into 3/4-inch cubes
  • 3 teaspoons sugar
  • 1/2 teaspoon salt
  • 1 small red onion, quartered and thinly sliced
  • 1/2 cup red wine vinegar
  • 1/4 cup extra virgin olive oil
  • Romaine lettuce leaves (optional)
  • Cracked black pepper to taste

Make it:

  1. Combine watermelon and tomatoes in a large bowl; sprinkle with sugar and salt, tossing to coat. Let stand 15 minutes.
  2. Stir in onion, vinegar, and oil. Cover and chill 2 hours.
  3. Serve chilled with lettuce leaves, if desired. Sprinkle with cracked black pepper to taste.


Source: &


Thursday Treat


Thursday Treat will be all about something we all love – FOOD, yay!  I will put recipes for food that I like to eat or think you should try.  Most of the recipes will be healthy but occasionally there will be recipes for desserts; you gotta treat yourself sometimes.  All veggies and no cake, makes me a dull gal (guy)!   Say it out loud and remember this mantra :-P .

Full disclosure, I am a dessert girl and I don’t really like to cook.  If I had my way, I would eat pies for breakfast, cake for lunch, cookies for in between snack, and finish the day off with ice cream.  But my body isn’t a “wonderland” so I can’t follow my preferred diet.  That means I have to find healthy alternatives that I can make and enjoy.

So, with that in mind, I am starting the “treat” with the most important meal of the day, breakfast!!  Below are three recipes for fast, easy, and delicious eggs that I found from August ’12 issue of Redbook Magazine from Healthy Girl.  Benefits of eggs are endless but the most important ones are that it’s high in protein so it keeps you fuller longer, no need for snack in between breakfast and lunch, hello shrinking waistline!  It has choline and lutein which are important for collagen production and prevent free radical damage to skin cells that means smoother, firmer, younger looking skin.  Eat up some eggs to look fabulous so you can rock those amazing duds in your closet.

Basic scramble w/cheese
A great alternative to plain hard boiled eggs


What you need:

  • 1 egg & 2 egg whites (or ½ cup of fat-free liquid egg substitute, such as Egg Beaters Original)
  • 2 tbsp shredded reduced-fat cheddar cheese

Make it:

  1. Spray a large mug (or a microwave-safe bowl) with nonstick spray; add egg and egg whites and beat with fork. Microwave for 11/2 minutes.
  2. Stir in cheese, then nuke for 1 additional minute, or until set.
  3. Stir again, and add salt and pepper or any seasonings you like.

Nutritionals: PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein — PointsPlus® value 2*

For the next two, I suggest preparing all the required ingredients the night before to save time.

Greek Omelet
Love this omelet and will never get tired of eating it. It tasted light but kept me full until lunch, I loved the light smell of basil in the morning


What you need:

  • ½ cup chopped fresh spinach,
  • ¼ cup of chopped red onion,
  • 1 egg and 2 egg whites (or ½ cup of liquid eggs),
  • 2 tbsp diced tomatoes,
  • 2 tbsp crumbled reduced-fat Feta cheese,
  • ½ tbsp chopped fresh basil

Make it:

  1. Spray a large mug or bowl with nonstick spray. Add spinach and onion and microwave for 11/2 minutes, or until softened. Blot away excess moisture with a paper towel.
  2. Beat egg and egg whites with a fork, then stir them into the mug.  Microwave for 1 minute.
  3. Mix in remaining ingredients and nuke for 1 more minute, or until set.

Nutritionals: 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein — PointsPlus® value 3*

Chicken Fajita Scramble
like having Mexican fiesta in the morning, delicious!!  Great option for starting off your Cinco De Mayo celebration or if you are doing a Mexican meal day.


What you need:

  • ¼ cup chopped red bell pepper,
  • ¼ cup chopped onion,
  • 1 oz chopped cooked skinless chicken breast,
  • 1 tsp fajita seasoning mix,
  • 1 egg and 2 egg whites (or ½ cup liquid eggs),
  • 1 tbsp shredded fat-free cheddar cheese,
  • 1 tbsp fat-free sour cream

Make it:

  1. Spray a large mug or bowl with nonstick spray. Add bell pepper, onion, and chicken, sprinkle with fajita seasoning, and stir. Microwave for 11/2 minutes, or until veggies have softened.  Blot away excess moisture.
  2. Beat egg and egg whites with a fork, then stir them into the mug.  Microwave for 1 minute.
  3. Stir in cheese, and microwave for 1 more minute, or until set.  Stir and top with sour cream.

Nutritionals: 163 calories, 0.75g fat, 583mg sodium, 12g carbs, 1.25g fiber, 5.5g sugars, 26g protein — PointsPlus® value 4*


*nutrition info from &

Next week’s treat will be for delicious and healthy breakfast smoothies.

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