Another great recipe for the entire fam­ily.  These savory pan­cakes are quick, easy and nutritious.



1 cup finely ground cornmeal

1/2 cup grated low fat ched­dar cheese

1/2 tsp salt

1 cup milk

2 Tbsp butter

1/2 cup corn

1/4 cup thinly sliced scallions

1/4 cup chopped cilantro

2 Tbsp canola oil



  1. In a large bowl, mix corn­meal with cheese and salt.
  2. Heat milk in a small saucepan until steam rises, then add but­ter and stir until but­ter is dissolved.
  3. Pour milk into corn­meal mix­ture and stir.  Fold in corn, scal­lions and cilantro.
  4. Heat oil in a large skil­let.  When hot, pour about 2–3 table­spoons of mix­ture into pan and flat­ten.  Cook for about 3–5 min­utes and turn over.  Cook other side another 3 min­utes or so until golden brown. Con­tinue with rest of batter.
  5. Serve as is or with black beans.



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Banana Ice Cream with Roasted AlmondsIt’s as deli­cious as it sounds and the best part of it is, you don’t have to feel guilty eat­ing it.  My 2 year old daugh­ter devoured it, along with my hus­band.  The top­ping is from Gwyneth Paltrow’s book “It’s All Good” and it’s awe­some even on its own.


4 very ripe bananas

1/2 cup unsweet­ened almond or coconut milk

2 Tbsp agave nec­tar or maple syrup



1/4 cup chopped roasted almonds

2 tsp maple syrup

pinch of coarse salt


1. Slice bananas into thin rounds and lay on a tray lined with parch­ment paper.  Place in the freezer until frozen.

2. Com­bine almonds with the maple syrup and a pinch of the coarse salt and set aside.

3.  Place the frozen banana slices, almond milk and agave nec­tar in a food proces­sor and pulse until mix­ture is creamy.

4. Serve banana ice cream with roasted almonds and enjoy!







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You’ve been eat­ing right and exer­cis­ing for weeks now,  yet the scale just won’t budge.  You’re get­ting frus­trated and about to throw in the towel, it must be your slow metab­o­lism, right? Wrong!

I hear this com­plaint often from clients and while it may be eas­ier to blame your metab­o­lism,  the truth is, it’s sim­ply too many calo­ries eaten.  Quiet frankly,  often the metab­o­lism of heav­ier weight indi­vid­u­als is actu­ally higher than with nor­mal weight indi­vid­u­als.  The body is car­ry­ing more weight around and requires more strength, strength means more mus­cle, more mus­cle means a faster metabolism.

So, what exactly is the prob­lem?  Here are the three most com­mon weight-loss mis­takes peo­ple make:


Mis­take #1:  Too much of a good thing.  You have been doing all the right things, eat­ing break­fast in the morn­ing,  hav­ing a healthy mid-morning snack, salad for lunch, then a healthy after­noon snack, fol­lowed by a nutri­tious din­ner. But the scale will not budge.

Solu­tion:  You may want to look more closely at the por­tion sizes of what you are eat­ing.  Hav­ing a cup of almonds as a snack, although healthy, con­tains about 530 calo­ries!! A salad with too many top­pings can turn a low-calorie meal into a calo­rie bomb.

The best way to keep track of what your eat­ing is mea­sur­ing out your food por­tions and track­ing it with a food tracker, such as Fit­ness­pal, Lose it or any other food track­ing device you want to use.  You will learn new por­tion sizes and dis­cover a slim­mer you.

Mis­take #2: “Reward­ing” your work­out with food.  Even though it was a lousy day and you didn’t feel like work­ing out you just fin­ished 30 min­utes on the Tread­mill.  Exhausted you come home, eat a healthy din­ner and as a reward for mak­ing it to the gym, you have a bowl of  ice cream after din­ner.  After all you worked out and the work­out will “take care” of the calories.

Well, only 1/2 cup of choco­late ice cream can have 250 calo­ries, and we all know that no one eats 1/2 cup, right?  A 30 minute work­out on the tread­mill may have only burned 250 calo­ries.    In other words, you pretty much can­celled out all that hard work you did in the gym plus some, all in just minutes…

Solu­tion: Try to reward your work­outs with non-food items, such as new work­out clothes, a spa treat­ment or a new book.

Mis­take #3: You’re drink­ing your calo­ries.  Your hav­ing your pump­kin spice latte for break­fast, a coke with your lunch and a Sports drink with your workout.

While liq­uids may seem inno­cent enough, you’re not even chew­ing, they can be huge calo­rie bombs.  A 16oz iced white choco­late mocha car­ries 340 calo­ries!! But even sports drinks are not guilt free, one 12 oz Gatorade “Quencher” has 200 calo­ries!  A 20 oz coke has 240 calo­ries.  That is a total of 780 extra calo­ries,  and they don’t even help you feel full afterwards.

Solu­tion:  Keep your bev­er­ages sim­ple, cof­fee and tea don’t have calo­ries but watch what you add to them.  Water is per­fectly ade­quate for a work­out under 1 hr, no need to reach for designer drinks. And if you’re still drink­ing reg­u­lar coke, switch to water or diet drinks.



Oversized portion of raw almonds

Over­sized por­tion of raw almonds

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Zucchini Pancakes

Pancakes made with shredded zucchini, onions and flour.

Pan­cakes made with shred­ded zuc­chini, onions and flour.

This is an easy and quick lunch recipe for your chil­dren and fam­ily. You can serve these as is for your kids or with a salad or soup for the adults. My daugh­ter devours these.  They are also great to take for a pic­nic, so you might want to dou­ble the recipe.



2 medium zucchini

2 tbsp onion

3 Tbsp cornmeal

3 Tbsp gar­banzo bean flour

1/2 tsp bak­ing powder

1/2 tsp salt

1 large egg, lightly beaten

1–2 Tbsp canola oil



  1. Grate the zuc­chini and onions with a food proces­sor or box grater and place into a large bowl.
  2. In a smaller bowl mix the corn­meal, chick­pea flour, bak­ing pow­der and salt.
  3. Add the flour mix­ture into the zuc­chini mix­ture and add the egg. Mix until thor­oughly combined.
  4. In a large fry­ing pan ( I use cast-iron pan for the added iron), heat the oil until hot but not smoking.
  5. Scoop 2–3 table­spoons of bat­ter into the fry­ing pan and flat­ten into a pan­cake.  Cook until brown, about 2 min­utes on each side.  Con­tinue with the rest of bat­ter until all gone. Serve warm.






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Should you drag your­self out of bed at the crack of dawn or should you push your­self to work out after a long day at the office? When to exer­cise is prob­a­bly one of the most com­mon ques­tions I get when it comes to exer­cis­ing.  And the answer may sur­prise you.

The best time for you to exer­cise is ANYTIME!



If morn­ings are not your thing and never have been, the like­li­hood of you mak­ing exer­cise a long-term habit (which is the goal) is unlikely. And if you are a morn­ing per­son, like I am, get­ting your­self to exer­cise in the evening, when you are tired, is a los­ing bat­tle.  Exer­cise when it’s the best time for you;  it can be in the morn­ing, at lunchtime, in the after­noon or evening. And for peo­ple who just don’t have a “chunk” of time for one long ses­sion, I often rec­om­mend split­ting up exer­cise ses­sions through­out the day, such as 10 min­utes mid-morning, 10 min­utes for lunch and 10 min­utes in the after­noon.  Stud­ies show that if the inten­sity stays the same, the ben­e­fits are equal to a sin­gle 30 minute session.

You may have heard peo­ple who exer­cise in the morn­ing are more likely to stick to their rou­tine than peo­ple who exer­cise in the evening. How­ever, there is no mag­i­cal time of day. This is only because it’s less likely that other appoint­ments, such as get­ting gro­ceries, meet­ing up with friends, or a long meet­ing at work, etc, will get in the way in the morn­ing. So, if you don’t let any­thing get between you and your work­out, there is no rea­son to switch your time or routine.

So, my advice is, work­out at what­ever time works for you!


Happy work­out!



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SaladDid you know that the Bruschetta Chicken salad at Applebee’s has more calo­ries than a siz­zling steak and cheese? The salad has an unbe­liev­able 1110 calo­ries and the steak and cheese “only” 1000 calo­ries.  To avoid adding loads of unwanted calo­ries on a seem­ingly inno­cent salad, make your own by fol­low­ing  these sim­ple guidelines.

1. Start with a vari­ety of leafy greens.  Move beyond ice­berg let­tuce and try dif­fer­ent types of greens, such as spinach, arugula, endive or Boston let­tuce, to name just a few.  Three cups of let­tuce has only 40 calo­ries, so don’t be afraid to load up. Make it easy on your­self and buy the “triple washed” bagged salad vari­eties, this will save you time by elim­i­nat­ing the wash­ing, dry­ing and stor­ing of greens.

2. Add some lean pro­tein.  This is the part most peo­ple for­get to do, but it’s the most impor­tant part because it turns a side salad into a sat­is­fy­ing meal.  Choose grilled chicken or turkey breast (with­out skin), boiled eggs, tuna fish, sliced sauteed tem­peh, gar­banzo, canellini or any other type beans.

3. Give it some crunch.  Instead of the oil drenched crou­tons try a table­spoon of nuts.  Nuts, such as almonds, wal­nuts or sun­flower seeds con­tain heart healthy fats, vit­a­min E, man­ganese and many other min­er­als and vit­a­mins. Stud­ies show that adding mod­er­ate amounts of nuts into your diet low­ers your risk of heart disease.

4. Add unlim­ited non-starchy veg­eta­bles for vari­ety. Addi­tional top­pings such as roasted bell pep­pers, cucum­bers, toma­toes, car­rots, aspara­gus will boost the nutri­tion of your salad with­out adding a lot of calories.

5. Choose your Salad dress­ing wisely.  You’ve done well up until now, don’t let the dress­ing be your down­fall.  Just two table­spoons of full-fat salad dress­ing can have 150 calo­ries. That is more calo­ries than 9 cups of leafy greens.  You can either use a squeeze of lemon, a spray salad dress­ing (which only has about 10 calo­ries  per 10 sprays) or choose one of my favorites below:

 My picks con­tain only a few ingre­di­ents, are all nat­ural with no arti­fi­cial col­ors or fla­vor­ings.  They are less than 100 calo­ries, less than 300 mg sodium and less than 10 g fat, per 2 Tbsp serving.

  • Annie’s Organic But­ter­milk dress­ing (2 Tbsp: 70 cals, 6g fat, 250mg sodium) Gluten free.
  • Annie’s Lite God­dess Dress­ing (2Tbsp: 60 cals, 6g fat, 240mg sodium) Vegan and Gluten free.
  • Brianna’s Lively Lemon Tar­ragon (2Tbsp: 35 cals, 0 fat, 150mg sodium) Also great as a mari­nade on seafood.
  • Bragg Gin­ger and Sesame dress­ing (2 Tbsp: 90 cals, 9g fat, 170mg sodium) Gluten free.


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Nutrition Label

Eat­ing cereal for break­fast can be a quick and healthy way to help you lose weight or main­tain your weight loss; but only if you choose the right cereal! Stud­ies show that break­fast eaters are leaner than those who do not, and are more suc­cess­ful at loos­ing weight (National Weight Con­trol Registry).

But with the huge num­ber of break­fast choices avail­able, choos­ing the right break­fast cereal can be a chal­lenge.  Learn how to make the best choice by read­ing the Nutri­tion Facts Label.

Here’s how:

1. First, look at the “ingre­di­ents” list, located at the bot­tom of the Nutri­tion Facts panel.  Ingre­di­ents are listed in order from largest to small­est amounts. Whole grain should be listed as the first ingre­di­ent.  Avoid cere­als that have sugar listed as a first or sec­ond ingre­di­ent, and avoid those made with arti­fi­cial coloring.

2. Next, check the serv­ing size and num­ber of serv­ings at the top of the label. All the infor­ma­tion on a Nutri­tion Facts label is based on one serv­ing, but beware, this can vary from ½ cup to one cup for dif­fer­ent cereals.

3. Then, look at the calo­rie amount.  This is the amount of calo­ries per serv­ing. When you com­pare calo­ries between dif­fer­ent cere­als, make sure the serv­ing sizes are the same.

4. Per­cent Daily Value (% DV) can help you deter­mine if a food is high or low in a nutri­ent.
5% or less means a food is LOW in this nutri­ent
10–19% is a GOOD source of a nutri­ent
20% or more means a food is HIGH in this nutrient

5. Limit total fats, sat­u­rated fats, trans fats, cho­les­terol and sodium. Choose cere­als with less than 3 g of fat and zero trans and sat­u­rated fats. Sodium should be less than 210 mg per serv­ing, ide­ally even less than 140mg.

6. Next, check Total Car­bo­hy­drates. Dietary fiber and sugar are types of car­bo­hy­drates.  Choose cere­als with at least 3 g of fiber per serv­ing (more is bet­ter) and less than 8 g of sugar per serving.

Exam­ples of some good choices are (listed in no par­tic­u­lar order):

Post Shred­ded Wheat Original


Kellogg’s Unfrosted Mini Wheats

Kashi Go Lean

Pre­pare with skim milk or unsweet­ened soy milk and some fruit, and you have a win­ning meal.

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