Salad Greens variety is key…

Adding different salad greens to salad can make a difference.

Looking for ways to add salad greens to your diet?

  • Do you enjoy salad but your iceberg lettuces is not cutting it, trying adding different greens for variety.
  • Are you sick of salad, try using greens to make a great smoothie.
  • You can’t get pass drinking the ‘green guck’ your greens to a sandwich.

Whether you eat salad, drink a smoothie or add your greens to a sandwich add variety. To get the full benefit of your greens rotate them and/or mix them.  You may want to check out the article on Everyday Heath – The Best Salad Greens for Your Health. Remember variety adds spice to your life.


salad greens


How are you dressing your greens? Do you buy store brought dressing, semi-homemade or homemade. Make sure you check the label all dressing are not created equal. Also remember the serving size for salad dressing is 2 tablespoons.


Weigh down – January

January weigh down is 21 pounds

Congratulations to Weight Loss Group.  They worked off 21 pounds in January.  Looking for inspiration join us on Facebook

Our Weigh Loss group meets on a weekly conference call to share and support each others journey.

 January weigh down

  • The 1st Sunday of each month we do our weigh and measure.

1st Sunday weigh and measure


Weight Loss Tips: Fish, Milk and Fruit

This weeks Weight Loss Tips for fish, milk and fruit.

Looking for some quick and simple weight loss tips check out our “Quotes – Weight Loss” 

Tip 16

Try an unfamiliar fruit or vegetable today.  (pomegranate, kiwi, eggplant,plantain, star fruit, bok chop, etc.)


Tip 17

People who drank skim milk instead of fruit juice at breakfast eat about 9 percent fewer calories at their midday meal.


Tip 18

A serving if a thinner fillet of fish is about the size of a checkbook.


Food Journal

Check Box – Food Journal

Are you overwhelmed with doing a food journal?  Start out slow and do this simple check box journal.  You will be surprised how this simple technique will give you insight on your eating habits.

Checkbox Food Journal

It is not the traditional write down everything you eat journal, but a check box journal. Example, if you eat breakfast, check the circle, the same for lunch, and the other items on the journal below.   The goal is to end your day with all your circles checked.

Do it for a week, and next week we will look cover your success and/or opportunities with your food journal.

I recommend that either you download this template or get a ring index notecards and copy the info. Click here for the a downloadable food journal.



Chia Seeds added to your diet

Benefits of Chia Seeds in your diet.

Chia Seeds has emerged; with really groundbreaking promises and benefits from nutrition in the form of phosphorous, magnesium, protein and fiber, to help people with heart problems, weight issues etc. Let’s explore the benefits of Chia Seeds in your diet.  But before that let’s explore the origin of these seeds!

Chia Seeds

Chia Seeds

Seeds of Salvia Hispancia are known as the Chia Seeds and this plant is a member of the mint family. This plant is native of only South America and the seeds are black and white in color. From the ancient times Chia Seeds were used as an important diet part of Mayans and Aztecs. The word Chia was given by the Mayans as it means ‘strength’. The following benefits can be achieved by adding these miraculous seeds to your diet. The suggested serving to obtain necessary benefits are 2 tablespoons per day about 120 calories. Although; this is a natural food, we recommend consulting your doctor with all dietary changes.

1. Nutrients – Chia Seeds are filled with many nutrients that are necessary elements for our physical health. Chia Seeds; provide energy and helps in reducing fat, making it a first choice of people who are seeking a healthy diet with weight reduction benefits. The nutrients strengthens the immune system and helps protect the body from harmful bacteria and allergens.

2. Antioxidants qualities – Chia Seeds have high amounts of antioxidants that helps the body to flush out toxins that creates health issues. They are also very helpful for fighting against production of cancer cells. Chia Seeds are said to have 30 percent more antioxidants than blueberries.

3. Suitable for weight loss – This is a perfect dietary element that you can easily add to your diet. It contains fiber and protein that reduces weight without affecting functionality of the body. It doesn’t lower the energy level of the body which is also an added advantage of Chia Seeds. The Chia Seeds will increase ten times its size when added to water or liquid resulting in feeling full and less hunger. Hence, potentially reducing the amount of food intake.

4. Omega 3 fatty acids – These magical seeds contains large quantities of Omega-3 fatty acids. This fat was only found in fish which many people avoid. This fatty acid is crucial for reducing weight as it helps to remove solid fats and toxins from body.

5. Good for hair and skin – They are also helpful for looking younger as they reduce ageing signs and helps for radiant fair skin. Many people have acclaimed that they have received healthy hair benefits as a results also by the regular intake of these amazing seeds.

To help you with adding Chia Seeds to your diet, sign up for our weekly newsletter for Chia Seed recipes and other Transformation Tips.

Diet starts Monday.

For the past week I have eaten everything that is not on the list of healthy. So when I seen this cheddar cheese jalapeño bagel it just called out my name. If that wasn't enough I added more than the two tablespoons of vegetable cream cheese. Let's not stop there pile some roasted turkey and wash it down with a ginger ale. Did I tell you this was breakfast and since I brought two bagels I repeated the same thing for lunch. Can we all agree the diet starts Monday.

BTW it was a savings I got the bagel for 70 cents at the bakery at Mariano's.