Healthy Breakfast Recipe - Low-Fat Breakfast Frittata

To lose or maintain your weight and keep your blood sugar stabilized, you need to start your day with protein. Eat at least 10 gm of protein within 30 minutes of waking each day. This healthy breakfast frittata recipe offers 15 gm of protein per serving!

A blend of crunchy pine nuts, along with a hint of fragrant rosemary, creates a low fat, low calorie breakfast frittata worth getting out of bed for. Pine nuts contain protein and lean muscle building amino acids heart-healthy manganese.

Top off this low-fat breakfast frittata with steamy melted cheese and a spicy burst of cayenne pepper to jump start your morning metabolism. This easy breakfast frittata is a great recipe to lose weight.

Ingredients for Breakfast Frittata

8 eggs
16 oz egg substitute
1 large onion, sliced
1 tbs olive oil
1c tomatoes, diced
1 tsp dried rosemary
2 tbs Parmesan cheese
¼ tsp cayenne pepper
1/3 c pine nuts
½ c low fat mozzarella cheese, shredded
Black pepper
Cooking spray

Directions

Preheat oven to 325F degrees.

Lightly coat 9x9 baking dish with cooking spray.

In a medium skillet, sauté onion in olive oil until onion is soft. 

When onion is cooked, layer them with diced tomatoes in prepared baking dish and lightly sprinkle mixture with rosemary and pepper.

Whisk eggs, then begin mixing in egg substitute. Continue blending until mixture is frothy. Fold in Parmesan cheese.

Pour egg mixture over tomatoes and onions and spread mozzarella cheese evenly on top.

Bake about 35 minutes, then check to see if eggs are set. 

Recipe makes 8 servings.

Nutritional information for this easy weight loss recipe:

Calories 115
Fat 7g
Sodium 152mg
Carbohydrates 4g
Fiber 1g
Protein 15g

Superfood Recipe - Blueberry Breakfast Salad

Blueberry Breakfast Salad
 
A salad for breakfast? You’ll be a convert when you taste the natural sweetness of this terrific fruity dish. Fruit and sunflower seeds give you healthy fiber to keep you feeling full for hours, plus provides dozens of vital nutrients. Sunflower seeds also have heart-healthy zinc, Vitamin E, and omega3 fatty acids.

Studies have shown that as little as 8 grams of additional fiber in your diet each day translates to 150 fewer calories eaten. That’s because fiber keeps your tummy feeling full. This scrumptious salad has a whopping 12 grams of fiber so you’re off to a great start!

Add metabolism boosting cinnamon and calcium enriched cottage cheese, and this blueberry breakfast salad creates the perfect morning dish.

Ingredients


1 unpeeled, chopped apple
1/2 c sunflower seed nuts
1/2 c pineapple chunks
1 sliced banana
2 tbs honey
1 tbs fresh orange juice
1 tsp vanilla
1/2 tsp Cinnamon
1 c nonfat cottage cheese
3/4 c blueberries
fresh or frozen
4 melon halves

Directions

Combine apples, sunflower seed nuts, raisins, dates, banana, blueberries, honey, orange juice, vanilla and cinnamon in a nice serving bowl and mix lightly to blend. Spoon cottage cheese into melon halves, top with fruit.

Makes 4 servings.

Nutritional Information per Serving:

Calories 450
Protein 15 g
Dietary Fiber 12 g
Carbohydrates 110
Sodium 300mg
Fat 10g

Healthy Recipe - Easy Chicken Casserole

This easy chicken casserole recipe is so heaty and rich-tasing that nobody will guess it's also low fat. Bubbly melted cheese tops lean tender chicken, providing a great source of calcium, Vitamin B6, niacin and phosphorus, plus valuable amino acids to help build lean muscle. Great if you're on a weightloss program.

A serving of this mouthwatering chicken casserole supplies nearly 55g of protein, while brown rice adds more B Vitamins and fiber to keep your tummy feeling full and satisfied.

Ingredients

4 c sliced zucchini
4 boneless, skinless chicken breasts
1/2 c chopped onion
1/4 c fat-free, less-sodium chicken broth
1/8 c lemon juice
1 c cooked brown rice
1/4 c shredded reduced-fat sharp cheddar cheese
1/2 c fat-free sour cream
4 tbs grated fresh low fat Parmesan cheese
1/8 c Italian-seasoned breadcrumbs
1/2 tsp salt
Dash black pepper
1 large egg, lightly beaten
Cooking spray

Directions for Casserole

Preheat oven to 350 degrees.

Place chicken breasts in glass baking pan. Pour lemon juice over them and season lightly with pepper. Cover with foil and put into oven to begin cooking.

While the chicken is baking, mix zucchini, onion and chicken broth together in a medium sauce pan. Bring to a boil, then cover and reduce heat, simmering for about 20 minutes, stirring occasionally.

When zucchini is tender, mash partially with a fork or potato masher. To the zucchini mixture, add cooked brown rice, add cheddar cheese, sour cream, 2 tbs Parmesan cheese, eggs, breadcrumbs and seasoning. Stir to blend well.

Check to make sure chicken is at least half cooked, then spoon zucchini and cheese mixture over it. Sprinkle with remaining 2 tbs Parmesan cheese.

Bake for about 40 minutes or until top of casserole is browning on top and bubbling. Broil for one minute to slightly brown cheese if desired.

Makes 4 servings

Nutritional Information per Serving

Calories 412
Fat 10g
Calcium 230mg
Sodium 623mg
Fiber 2.4g
Carbohydrates 24g
Protein 54.7g

Healthy Snack Recipe - Tropical Fruit Platter with Creamy Honey Yogurt Dip

Eating a healthy diet can include delicious snacks. Use snack time as a chance to eat some of those 5-9 servings of fruit and veggies each day. This healthy snack recipe is easy to make and packed with nutrition. This healthy snack recipe is terrific for any weight loss program and could even be used for a dessert.

It’s a healthy, low calorie substitute for a cookie or piece of cake, yet it totally satisfies your sweet tooth and supplies needed energy. The creamy dip, with its hint of tart lemon, makes the fruit and vegetables spring to life.

Ingredients for Fruit Platter

1 c strawberries, sliced
2 ripe kiwi, peeled and sliced
1 c fresh raspberries
2 bananas cut into pieces
1 small ripe papaya, peeled and thinly sliced
Try using any other fruits you have on hand too, like pineapple, mango or peaches.

Honey Yogurt Dip

8 oz container vanilla yogurt
3 oz reduced-fat cream cheese (softened)
1 tbs honey
¼ tsp cinnamon
2 tbs fresh lemon juice
½ tbs grated fresh lemon rind

Directions for this easy fruit dish

Wash and arrange fruit on a serving plate and place in refrigerator.

Make the dip by adding all ingredients to a blender and blend until dip is smooth and creamy.
Place dip in a bowl and put this bowl in the center of the fruit plate and serve.

Makes 6 to 8 servings.

Nutritional Information per Serving

Calories 121
Fat 4.2g
Sodium 62mg
Carbohydrates 18.7g
Fiber 4.0g
Protein 4.0g
Vitamin A 462mcg
Potassium 343mg

Healthy Eating Tips - Reasons to Eat at Home

Cooking food at home makes sense these days for lots of reasons. With the economy the way it is, many people who never before caught the cooking bug, are heading for the kitchen. In fact, Kroger Co., the nation's largest traditional grocery store chain, reported a profit increase of 8% in the 4th quarter, in large part due to more people bypass restaurants in favor of eating at home.

Casseroles make great comfort food.

Whether you're an accomplished cook or an aspiring chef, here are some important reasons to eat at home.

1. Saving money on your food budget 

Restaurant prices are going up, even as portion sizes are being cut to save money. My mom and dad reported that their favorite restaurant in Oregon, Sherry's, cut out their senior menu and also cut portions on their regular meals, meaning it my parents pay an average increase of $4 when they go out to breakfast now and still get the same amount of food as they did on the senior menu.

Eating at home saves you money, plain and simple. Buying your own groceries allows you to use coupons, sales and store brands to help save even more on your food budget.

2. Food cooked at home is much healthier! 

One important reason to eat at home is that you can use healthier oils and other substitutions to cut fat and calories. Eating at a restaurant leaves you unsure of just how your food was prepared or if the restaurant is honestly reporting the fat, calories and ingredients. When you eat at home, you know your food is fresh and prepared just the way you want it.

Many studies link restaurant meals to obesity. Portion sizes can be huge, causing you to eat many more calories than if you were eating at home. If you have children, you know that their favorite meals in restaurants are usually a burger and fries or pizza - certainly not the healthiest of fare.

3. One great reason to eat at home is leftovers. 

Prepare a little extra for lunch the next day or turn the left over baked chick in to chicken and dumplings the next day. (Another great way to save on the food budget!)

4. Eating at home can be much more relaxing than eating out. 

Make dinner an event. Set the mood for your dining experience. Turn off the TV and put on some nice music. Dress up your table with flowers and a nice table setting. Kick off your shoes, sip some wine and enjoy a leisurely meal.

5. Families benefit from eating dinner together

It gives you a chance to talk to your kids about their day and work on their table manners at the same time. I don't know about your kids, but going to a restaurant with our grandchildren is stressful and not in the least bit relaxing! Granted, they are all under five years of age, but dinner at home with children is much preferable to taking them out.

Studies show that families who eat dinner together are much less likely to have children who get into drugs or other activities they shouldn't be involved in. Get the kids involved instead in helping you plan menus, cut out coupons and shop for food. Give them a small task to do in helping to create the dinner so they can learn about cooking and feel the pride of accomplishment too.

6. Start some new traditions by eating at home. 

Let's face it, many of our favorite memories revolve around food. Special family dinners, our mother or grandmother's favorite recipes or certain comfort foods like a rich, fragrant soup on a cold day. Having meals at home can create those types of memories and traditions for your own family.

7. Feel accomplished by creating a great home-cooked meal.

It's it nice to fix a meal for the family and be showered with compliments? With very little practice and some good recipes, anyone can create a gourmet feast at home. Cooking is an art, like painting or playing a musical instrument. You get better with practice and it satisfies the creative spirit in all of us.

8. Your pets will love you for eating at home!

Whenever I'm in my cooking corner of the kitchen, I always have an appreciative audience. My two dogs and my cat are always looking on, waiting for a crumb to fall. We always save some tidbits for them after dinner, making sure it's lean meat (no sauces, spices or rich foods). I wouldn't give my pets anything from a restaurant as it most always contains extra rich ingredients.

These are just a few reasons to eat at home but I'm sure you've discovered others as well. Creating family time and wonderful memories are what life is about and cooking dinner at home is a great place to start.

Lighten Up - New Weightloss Book by Loretta LaRoche

Lighten Up - The Authentic and Fun Way to Lose Your Weight and Your Worries

I loved Loretta LaRoche's humorous books on stress busting. She has several DVDs out as well. Now she has a new weightloss book called Lighten Up - The Authentic and Fun Way to Lose Your Weight and Your Worries

In this terrific weightloss book, she imparts the wisdom she's gathered from "having gained and lost a tribe of people."

LaRoche also shares her expertise as an international stress consultant, former aerobics instructor, and owner of a wellness center. She offers 8 surprising secrets for reducing weight and stress as she leads you down the path of learning to eat well, move with joy, and live a more balanced life.

Her greatest promise is that you will get into shape . . . and have fun while you're doing it! I always love weightloss books which offer sensible, healthy plans for losing those pounds - which most often includes a healthy living plan and not a short term "diet."

Hay House Publishing House also recently announced new, lower shipping rates to help save you money.

Other Books by Loretta LaRoche:

Life Is Short, Wear Your Party Pants

Relax - You May Only Have a Few Minutes Left: Using the Power of Humor to Overcome Stress in Your Life and Work

How to Be A Wild, Wise, and Witty Woman 4-CD: Making the Most Out of Life Before You Run Out of It

Squeeze the Day: 365 Ways to Bring Joy and Juice Into Your Life

The Best of Loretta LaRoche

Life is Not a Stress Rehearsal: Bringing Yesterday's Sane Wisdom Into Today's Insane World

The Joy of Stress with Loretta LaRoche

Healthy Recipes - Grilled Chicken and Berry Salad

I love blueberries and eat them every day. The nutrients and antioxidants in blueberries make them a true superfood. Eating superfoods daily can be a helpful weightloss tip because if you give your body all the nutrition it needs, you won't be reaching for the junk food. It's possible to create delicious recipes and lose weight too. This grilled chicken and berry salad is high protein and contains superfoods - blueberries and nuts.

This Grilled Chicken Berry Salad is also a very attractive, colorful entrée. Besides high protein chicken and superfood berries, this recipes also offers a healthy mix of salad greens and snap peas. Pecans offers heart healthy omega3 fatty acids.

You can easily use either barbecued chicken or broiled in the oven.

Ingredients

2 tbs low fat honey mustard salad dressing
1/4 c cider vinegar
1/2 c canola oil
2 tbs orange juice
1 lb skinless, boneless chicken breast halves
8 cups mixed salad greens
1 c sliced fresh strawberries
1/2 c fresh blueberries
1/2 c fresh raspberries
8 oz sugar snap peas
1/2 c toasted pecans

Directions for Grilled Chicken and Berry Salad

Preheat the grill or broiler.

Whisk together vinegar, oil and orange juice to create the salad dressing and then set this aside.

Grill or bbq chicken for 6 to 8 minutes on each side. Chicken is done when juice runs clear. Take from heat and allow chicken it to cool, then cut it into strips.

Add all ingredients except dressing to a large salad bowl and toss to mix. Add dressing and toss again lightly until ingredients are coated.

This high protein, superfood grilled chicken and berry salad makes 6 servings

Nutritional Information per Serving

Calories 376
Fat 27.3g
Sodium 271mg
Carbohydrates 15.1g
Fiber 5.1g
Protein 19.1g

Law of Attraction Quote for the Day

The Law of Attraction Quote for the Day: "You don't attract what you want. You attract what you are." Think about your life. What do you see around you? You may want many things but what you have in your life is what you are and what you believe about yourself at the deepest level of your being.

I have 2 friends who don't believe at all in the law of attraction. One has given up ever having anything financially and the other worries all the time about money, thinking she will never have enough, she'll lose her job or whatever. They tell me, "If the law of attraction is real, everybody would be living in a mansion" or "I need to win the lottery. I'm telling the Universe to send me a lottery win but it never happens."

Should I tell them that they are proving the law of attraction is real? Should I tell them they are attracting what they are and what they believe about their own lives?

When I first started reading about the law of attraction, I "worked on" my own prosperity issues. I joined Bob Doyle's Wealth Beyond Reason course, which helped me to find out who I really am and what I believed about my life - AND how to change it. The Wealth Beyond Reason program isn't about attracting only wealth in money but wealth in all aspects of your life.

Now, what I believe about my life is that I always have more than enough money. I have good health, I am happy and live just the life I want to live. I do have goals for the future but I'm always focusing on being happy and grateful in the meantime. In this way, I hope to attract more of what I am, not just attracting what I say I want at any given time.

I told one friend of mine (who does believe in the law of attraction) this saying and she said "Yikes! This isn't good!" She is always living on the edge financially and struggles with money issues. Even though she knows what her issues are, she still has a hard time really changing these down deep.

It isn't always easy to change the way you feel and believe about yourself but it's not impossible. Wayne Dyer said "Change the way you look at things, and the things you look at will change."

This has certainly been true in my own life. Learning about the law of attraction helped me to focus on areas of my life that needed tending to, like forgiveness, accepting others and not trying to change them, being happy in the moment and trusting in the future.

Here are some free Law of Attraction resources if you would like to learn more.

Does Your Child Have Vitamin D Deficiency?

Could your child have a Vitamin D deficiency? A new study says the Vitamin D deficiency in children is "shocking."

Why Do I Need Vitamin D?

Vitamin D helps build strong bones, boost immunity, help protect the body from cancers, like colon cancer. Not getting enough Vitamin D puts kids at risk for heart disease, osteoporosis, kidney and liver disease and rickets.

What Causes Vitamin D Deficiency?

1. Lack of sunshine - Vitamin D is produced in the body from exposure to sunlight. However, kids spend more time indoors watching television and playing computer games nowadays and when they do go outside, they often wear sunscreen. Sunscreen is good for preventing skin cancer but it also blocks the rays which help the body form Vitamin D.

Where Do You Get Vitamin D?

1. Eat Fish
2. Eggs
3. Drink Vitamin D fortified products like milk and orange juice.
4. Look for Vitamin D fortified cereals and other products.
5. Spend 15 minutes per day in the sun without sunscreen on - preferably before 10 am when the sun's rays are weaker.

It's hard to get enough Vitamin D through these sources, however, so a Vitamin D supplement is most often necessary. Vitamin D is not expensive to purchase.

How Much Vitamin D Do Your Kids Need?

Infants, Children and Teens need at least 400 IU of Vitamin D per day through a supplement. Adults need at least 1,000 IU of Vitamin D per day.


How Much is Too Much Vitamin D?

It's hard to overdose on Vitamin D through food or sunshine. The upper limit of Vitamin D for adults has been set at 2,000 IU.

For children and adults, too, Vitamin D is vital to good health and a strong body. Since Vitamin D supplements are easy to find and inexpensive to buy, both you and your kids should be taking it daily.