Wednesday, May 29, 2013

Breakfast... is it really important?

I am constantly asked this question about breakfast. Is breakfast important? Yes.

Breakfast is the one burst of energy someone is going to get, and skipping breakfast can provide you an opportunity to fuel your body because attempting to run on E until lunch or even dinner is just going to make you more tired. We need our vitamins and nutrients in order to PROPERLY function; therefore, why not give your body what is needs to run? It is like running a car on E - how far will you get? Nowhere...

On a healthy aspect of breakfast and skipping it - when you "starve" yourself when you finally sit down to eat, you are going to overindulge because typically by that time, you are hungry. Eating when you are hungry or "starving" is very bad, but most people do it because they are too busy to stop and have a small or big breakfast. No, stop overindulging your body at once with the one or two meals a day. Eating breakfast can provide you an opportunity to truly monitor how much you eat later.

But, also keep in mind, if you do eat breakfast, but do not eat again until dinner, then you are doing the same thing by skipping lunch. Try to find the time to eat those small 5-6 meals a day. Simple things like yogurt, nuts, smoothies, or half a whole grain muffin are great options. Oh, do not forget to drink a cup of water (lemon water perhaps) with your meal to keep you full for at least 2-3 hours.

Try it. Breakfast is IMPORTANT my friends :-)

TW aka Plus Size Health Nut

Friday, May 24, 2013

REAL CONVERSATION: Summertime Survival?

Memorial Day is approaching, so that means BBQs. With BBQs comes fighting temptation.  Normally people go out and over indulge. Depending on what is available at the event you're at, you have a few options.
1. Plan for the outing: if you know in advance about the event then attempt to eat clean days before and meals during the day. We cannot expect people to have Turkey Burgers or veggie burgers. So, if you're clean all week,  you won't feeling as bad
2. Offer to bring something: this is an easy way to bring something you prefer. But, if you bring Turkey burgers, see if your budget allows for a pack of franks. Don't be selfish
3. Eat before you go: this is the best choice for people really diligent with their decisions.  Full up on your goodies,  so you will only nibble on theirs
4. Go for the best options: normally all BBQs have some salad or beans.  Get a plate of salad with just a burger patty. Best of both worlds. You will be surprised how full you'll get
5. Dance: if they have music, then dance. Keeping active at the BBQ will help you not think of food, or after you eat, get up and burn calories
6.  Exercise before and after: plan to exercise earlier that day and the day after the festivities. This is very important to ensure you keep your metabolism going.
Being healthy has nothing to do with sheltering yourself from the good times with family and friends, but you have to know how to survive through the process because you can easily equal out, and if you are focused on losing some weight, you do not want to lose 3 pounds during the week, but end up gaining 4 pounds just over the weekend - this is possible. One day of bad eating or late eating will not ruin your life, but it could hinder your weight loss progress.
So, enjoy the summer time, but keep your goal in focus... Understand what it is you want the most - being healthy, and living a healthier life! Remember the goal is to be successful each day you live.

Thursday, May 23, 2013

Great Summer Alternative to Coffee

So, by now you guys know I am addicted to Starbucks - please don't judge me. But, last year they came out with Green Coffee Bean Refreshers. They have Cool Lime and Very Berry Refreshers. To top it off it is low in calories.
So, you get your caffeine,  but without the coffee taste and low calories? We cannot lose at all.
This summer take a trip to Starbucks,  and order a Cool Lime Refresher with light ice.
Live healthy,  but at least be happy about it!
TW aka Plus Size Health Nut

Wednesday, May 22, 2013

***UPDATED*** Breakfast Choices Under 300 Calories - Healthy Choices!

Good morning!

So, breakfast seems to always seem the most difficult for people because they either are not hungry or they cannot find something to eat. Busy individuals tend to eat on the run, and that tends to send you the nearest donut cart on the corner of your job's block. Some breakfast menus are quick and fast to make, plus you will enjoy them too. Here are just a few suggestions, try them before you say it is nasty :-)

                                                          2 whole grain waffles
2 teaspoon of Light maple syrup
Piece fruit

Spinach & Bacon Omelet
1 egg plus 2 egg whites
2 slices of cooked turkey bacon, crumbled up
1 cup fresh baby spinach
1 slice whole grain toast
1 teaspoon of butter
Direction: Whisk together eggs, bacon, and spinach. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter.

Broccoli & Sausage Omelet
1 egg plus 2 egg whites
2 slices of cooked turkey sausage, crumbled up
1 cup fresh or semi- cooked broccoli
1 slice whole grain toast
1 teaspoon of butter
Direction: Whisk together eggs, sausage, and broccoli. Coat a skillet with cooking spray; cook egg mixture and serve with toast and butter.

Bagel w/ Cream Cheese & Tomato – For my bread lovers
1 small toasted whole grain bagel
2 tablespoons of low-fat cream cheese
2 large slices of tomatoes

Oatmeal with Fresh Fruits
1 cup of fresh fruit (strawberries, blueberries, diced pears, diced peaches)
1 teaspoon honey
1 packet instant plain oatmeal
Directions: Microwave fruit and honey until warm (about 2 minutes). Prepare oatmeal with hot water, and mix together

Veggie Omelet w/ Whole Grain English Muffin
1 egg plus 2 egg whites
1 cup of fresh vegetables (spinach, peppers, onions, carrots)
1 whole grain English Muffin
1 teaspoon of butter
Direction: Whisk together eggs and vegetables. Coat a skillet with cooking spray; cook egg mixture and serve with muffin and butter.

Quaker’s Real Medley Oatmeal cup – 290 calories w/ piece of fruit

Tuesday, May 21, 2013

Coffee and Healthy Living?

This morning I heard on TV coffee is not bad for you, but it is the cream and sugar we add to it. This true. People get large cups of delicious coffee, but add tons of sugar - unhealthy habit. Remember too much sugar is bad for you.
I am a Starbucks lover. Drink it everyday. When I started losing weight and living healthy, people asked me how did i still drink coffee. One secret a lot of non-Starbucks drinkers know: they sell sugarfree syrup. I normally purchase an iced coffee with sugar free vanilla or hazelnut with Soy milk - no packs of sugar. To me it is delicious.  It is a great alternative to still drinking coffee while living healthy.
Try something new - you may love it too

Monday, May 20, 2013

Plan and Prepare Meals = Success

Good morning!

I am up at 5am making food for the next few days. This is how members are going to be successful. Eating too many packaged meals (Lean Cuisines and Healthy Choice) could lead to a lot of sodium taken in if you are not carefully; therefore, if you invest maybe two days a week to preparing your meats, you can always quickly make a side of vegetables and some form of sweet potato for you lunch or dinner. This also helps you in saving money. Living in New York City, it is so expensive, and can force someone to spend a lot of money eating out - especially if you are trying to eat healthy.

Preparation is key to being successful. See you on the healthy side.

Sunday, May 19, 2013

Healthy Living Weekly Circular Grocery Items *May 17-23*

So, I promised my members I would provide them with a list of groceries from various supermarkets in our areas. Please be aware each store has various sale dates, so be sure to confirm the sales are still active. This will be updated weekly.
For week May 17-23





Thomas English Muffins – 1.98

Arnold’s Whole Grain bread – 2.98

Banquet Turkey Sausage links – 4 for 4.98

Jennie O’ Turkey bacon – 2.48


Swai or tilapia frozen fish – 3.98

Wish bone dressing – 1.98

Bumble bee chunk light tuna – 4 for 4.98

Fresh Express Classic Salad (bag) – 1.98

Lean cuisines – 1.98


Wheat thins – 1.98

Activa 4 pk yogurt – 1.98

Dannon light yogurt – 4 pk – 1.98

America’s choice  greek yogurt - .88


Large mangoes and avocados  - .99

Baby carrots – 1.48

Green cabbage - .68/lb

Pictsweet vegetables delux sides* - .99


Eggland Best Large Eggs – 1.99

Kellogg's Special K – 2/$5.00

Skim Plus Milk – 2.99

Key Food instant oatmeal – 2/$5

Key Food Wheat Bread – 1.99

Arnold Whole Grain Bread – 2.99

Banquet breakfast turkey sausage – 3/$5


Fresh Express Salad 2/6.00

Bumble bee chunk light – 3/$3

Gorton’s seafood – 33% off

Lean cuisines -4/$10

Healthy choice steamers – 2/$7

Healthy choice all natural entrees – 2/$4

Healthy choice complete selections – 2/$5

Sweet potatoes - .99/lb

Allen’s skinless chicken – 1.89/lb

Bumble Bee Tuna in Foil Pack – 2/3.00

Ken’s Salad dressing – 10/$10

Mrs. Dash Salt Free – 1.99

Shady Brook Turkey Meatballs – 3.29

Perdue Whole

Chicken – 1.99

Perdue Chicken Breast Nuggets – 2.99


Gatorade Sports Drink – 5/$5

Friendship cottage cheese – 10/$10

Skinny cow 5 oz ice cream – 4/$5

Dole fruit bars – 2.99

Special K Chip – 3.99

Keebler Wheatable crackers – 2.99


Large mangoes/avocados – 3/$5.00

Key Food Frozen Vegetables – 33% off

Bird’s Eye frozen vegetables – 4/$5

Fresh cherries – 3.99/lb

Green giants 12 oz fresh vegetables – 2/$5

Libby’s Vegetables – 5 cans/$4


Quaker instant cup oatmeal – 10/$10

Stop and shop english muffins – 2/$3

Cherrios – 2/$6


Healthy choice steamers or entrees – 6/$10

Perdue Ground Turkey – 3.49/lb

Nature’s Promise  Skinless Chicken Breast – 7.99

Bumble bee tuna in can – 10/$10


Special K Chips – 2/$5

Chobani Yogurt – 10/$10

Sun-maid raisins – 2/$3

Nutra-grain bars – 2/$5



Large mangoes and avocados  - 10/$10

Limes – 4/$1

Red or Golden Delicious Apple – 1.69/lb

Bird’s Eye Frozen Vegetables – 4/$5


Farmland Skim Plus – 2.99

Thomas English Muffins – 2.09

Almond Breeze Almond Milk – 2.99


Ken’s Salade dressing 0 .79

Bumble bee tuna in can - .99

Heinz beans - .99

Carolina 2 lb. brown rice bag – 2.29

Luigi wheat pasta – 3/$4



Quaker Mini Rice Cake -4/$5


Green giants can vegetables - .99

Krasdale frozen spinach - .99 bag

Super select cucumbers – 3/$2

Anjou Pears - $1.49/lb



Kellogg’s Raisin Bran Crunch – 3.99

Ideal Whole Wheat bread – 2/$3


B&M Baked Beans – 5/$5

Great American Turkey Burgers – 6.99

Shady Brook Turkey Meatballs – 2.99


Jell-o Gelatin – 2/$4

Dannon Greek Yogurt – 5/$5

  Fresh Tomatoes - .98/lb
Sweet seedless grapes – 1.68/lb

Baby carrots - .88/bag

Red or Golden Delicious Apple – 1.29/lb

Cucumbers – 4/$2

Fresh Express Salad – 2.88/bag

Yes, many items are on sale at various places. Depending on your shopping preference, I listed them regardless. Please check the details for certain sale restrictions (i.e.: 10/$10 could enforce one to buy 10 items for the sale price to go into effect). Links to the circulars are provided.

Hope this helps you in your healthy living weekly shopping!

TW aka Plus Size Health Nut

Wednesday, May 15, 2013

Alternative Breakfast Options

Goooooood morning!

Hope everyone had a great night - I did not sleep well last night - had coffee after 5pm yesterday, but I am here up and ready to go!

So, I wanted to talk to people about making real, smart choices because the reality is we are constantly on the GO! Busy people need real options. So, let's discuss breakfast options. Everyone thinks for breakfast you must have cereal or just fruit - not! Breakfast is so important, and depending on what you do for a living, you need something that is going to give you a boost of energy and fuel you for a few hours - your next meal should not be longer than 3-4 hours away.

Today I felt a taste for a muffin!!! Yes, you read it right - muffin. There is a place near my job called Garden of Eden. They are a little pricey, but most of their stuff is delicious! A few months ago a co-worker had me hooked on their orange cranberry whole grain cookies. Can I say awesome! Well, I cannot eat cookies too often, but then he discovered they made the same combination, but in a muffin. OMG this muffin is to die for.

Tuesday, May 14, 2013


No, not the Grapefruit Diet, but the fruit, grapefruit. It is delicious and is great for you. The benefits of eating grapefruit are:
1.                Can assist in your weight loss if eaten daily
2.               Lower insulin levels; remember excess insulin can lead to weight gain
3.               Increases your fiber intake; 1 grapefruit = 2 grams of fiber
4.              Helps to maintain your vision
5.               Low in calories – 40-50 calories per whole grapefruit
6.              Can lower your cholesterol numbers

If you are getting bored with the same fruits, try GRAPEFRUIT – you won’t be disappointed!

*NEW* Breakfast Smoothie!!!!

Gooooooood morning bloggers!

So, today I tried a new smoothie, and it is my Blueberry Breakfast treat. It was delicious, and very filling - you need to try it!

Blueberry Breakfast
Frozen Blueberries
Frozen Peaches
Frozen Pineapple
1/2 cup of Low-Fat Greek Yogurt
Soy Milk
1/4 cup of cold water

Blend until it is smooth. Now, you may ask yourself why is she putting yogurt in her smoothie? Simple. You want to have a filling breakfast, and if you are going to substitute smoothies for a meal, especially breakfast, adding yogurt will make it thicker for you to last until your next meal (should be 2-3 hours later). So, try it and tell me what you think!

TW aka Plus Size Health Nut

Monday, May 13, 2013

*NEW* recipe - Honey Mustard Pork Chops

Good morning everyone!

So, althought it is just breakfast time, I am thinking about dinner. A few months ago I was browsing on the web for different recipes because a major part of this healthy living lifestyle is having the ability to prepare and make smarter choices.

I found this recipe on Recipes from Red Shoes, and it is a Weight Watchers recipe. Now, please understand I am not following weight watchers, but they do have some pretty good recipes that I like to take a shot at because after all - we are all being healthy, right?

I love this recipe because the sauce tastes so good, and I have made it for chicken as well. It is always good to try new things and explore with it - that is the key to healthy living!

WW Honey Mustard Pork Chops


4 tsp Honey
1/4 c Dijon Mustard
1 tsp Cider or wine vinegar
Pepper, freshly ground
4 Loin pork chops (5 oz. bone in, 1" think)


1. To prepare the marinade, in a small saucepan over low heat, heat the honey until it liquefies. Stir in the mustard, vinegar, salt and pepper; cool to room temperature.
2. Place the pork chops in a gallon-size sealable plastic bag; add the marinade. Seal the bag, squeezing out the air; turn to coat the chops. Refrigerate, turning the bag occasionally, at least 8 hours or overnight. Remove the chops from the refrig 30 minutes before broiling.
3. Preheat the broiler. Discard the marinade. Place the chops on the broiler rack and broil 3-4" from the heat until cooked through, 6-7 minutes on each side.

Cook's Notes

If you like, liquefy the honey in the microwave: Place in a small microwaveable bowl and microwave at 20-30% power for 30 seconds.

Nutrition Information

Per Chop: 4 Points
Calories: 178 ; Total Fat: 7g ; Saturated Fat: 3g ; Carbohydrates: 2g ; Protein: 26g ; Calcium: 27mg ; Sodium: 124mg
Try it and tell me what you think!

Saturday, May 11, 2013

*NEW* Smoothie Recipe!!!!

So, this morning I tried a new smoothie. What was my motivation? I went to the supermarket, and the lettuce was on sell - 99 cents - up my alley!

Since lettuce is water based, I decided to try more citrus fruits to blend with it.

Citrus Breeze
- 2 Hands full of lettuce
- 1 medium/large orange
- 1/2 cup of Fuze Peach Mango juice
- Frozen Peaches
- Frozen Strawberries
(If you are accustomed to thicker smoothies like me, add the following items, but the above is good)
- Splash of Soy Milk
- 1/2 banana

Please remember: DO not dwell on the look because if you do, you will miss out on many delicious drinks!
TW aka Plus Size Health Nut

Friday, May 10, 2013

I love SMOOTHIES! Do you?

So, today was a beautiful day, and I took the time to go outside during my break to get my vitamin D levels up. Instead of having a large, unhealthy meal for lunch, I had a delicious smoothie. Want to know what I had????
  • Raspberry
  • Banana
  • Spinach
  • Soy Milk
  • Wheat germ
It was definitely deliciou - not too green, for those who are not green free - YET!

I live in Brooklyn, NY, and the best place to go to enjoy a great view and a delicious smoothie is a place called the Brooklyn Promenade.
(Me with my smoothie - recipe above)

(My sister and her smoothie - recipe below)
I was able to get my sister to enjoy a delicious smoothie for lunch too. She had what they call a Very Berry Smoothie (raspberry, blueberries, blackberries, spinach, and acai)
Trust me, smoothies are great and they can fill you UP! I was full for a few hours afterwards.

Monday, May 6, 2013

Benefits of LEMON WATER

5 Benefits to Drinking Warm Lemon Water

1) Aids Digestion. Lemon juice flushes out unwanted materials and toxins from the body. Its atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.

2) Cleanses Your System / is a Diuretic. Lemon juice helps flush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxification.

3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fighting colds.  They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-inflammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and flu at bay. Lemons also reduce the amount of phlegm produced by the body.

4) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

5) Aids in Weight Loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet; do in fact lose weight faster.

TW aka "Plus Size Healthy Nut

Sunday, May 5, 2013

SNACKS! - Healthy Edition

Every day is a challenge. You are looking for guidance on how to exactly live a healthy life, but you cannot seem to fight temptation. All of a sudden, you are always hungry, and if you do not have your meals available to you, you  will eat anything. Well, there is a simple and easy solution to this – snacks!

No, not a bag of potato chips from the job’s vending machine, but preparing your own snacks and have them with you at all times. When I first started this journey, I could not understand why I was always hungry, and realized I was awaiting for the next meal to eat. Or, I found myself at people’s houses and you get hungry or feel like snacking on something, but they never had anything healthy. After the first week, I decided to not only prepare my meals, but also prepare my snacks for the day.

Snacks come in variety, even for healthy people. No, I am not saying have an apple in your bag just in case, but there are different healthy snacks you can carry with you to temporary satisfy that craving. Going to list a few here:

*Baby Carrots – this is one of my favorite snacks to carry with me. I buy a small bag and separate them into sandwich Ziploc bags. Since I wear a lab coat or scrubs at work (no, I am not a doctor or nurse), I put the small Ziploc bag in my pocket and munch on them until lunch time or until I leave work. Carrots can be eaten with peanut butter or low-fat ranch dressing, but not to put in your pockets too. LOL. But, carrots are excellent!

*Apple Slices – I prefer golden delicious apples. If you take the time in the morning and cut your apple into thin slices, you will be surprised how you can fill up a small Ziploc bag. Apples are high in fiber; therefore, it is a great aid in your weight loss program.

*Nuts and Cranberries – I prefer almonds and sunflower seeds with dried cranberries. This taste delicious. There are some brands that sell them mixed with different nuts, or you can buy them and put them into Ziploc bags like the others.

*Cucumbers and tomato salad – this is one of my least favorites, but people who are following Success Weight healthy living program find it delicious and very easy to make for a small bowl.

*Greek Yogurt – this is becoming very popular. Greek yogurt with a some fresh fruit (if this available to you), or buy a name brand like Chobani or Dannon (my two favorite greek yogurt brand).
This journey is designed to make us healthy. So, do not fall into the traps of temptation. Remember do not make excuses for healthy unhealthy. Surround yourself with positive people, foods, and thoughts  - you will reach that goal…



TW “Plus sized health nut”