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Shake, Shake, Shake…



Shake, shake, shake… shake your booty! NOT the salt shaker. This is coming from a gal who salted EVERYTHING regardless of whether it needed it or not. Today I rarely add salt. I’ve learned to love food for what it is – NUTRITION. Added sodium is not nutritious, especially refined sodium. The food that is meant to nourish our bodies has the proper amount of sodium we need. These foods do not include processed foods which are loaded with sodium. So, put the salt shaker down and shake your booty instead!

Check out these articles and do a little research yourself on the dangers of added sodium:

The Health Dangers of Table Salt

Is sea salt better for your health than table salt?

More on sea salt


Fat Floats!


Are you getting the proper amount of fiber in your diet? Fiber – it’s really not as boring as you might think. It’s found in a variety of nutritious foods such as fruits and vegetables, whole grains, seeds, nuts and beans. I think the average person will find that they are not consuming enough fiber on a daily basis. Here and here are two of many articles on the health benefits of fiber – use them as a starting point in your own research on why fiber is such an important part of a healthy lifestyle.

Rex Russell, M.D., when asked how much fiber we need, says he often gives the answer that we only need to look in our toilets. Fat hitches a ride on insoluble fiber as it passes through the bowel. Fat floats!

What’s for Dinner? Beef Tenderloin Kebobs with Sweet Potato Wedges



These Grilled Beef Tenderloin Kebobs are so good. We marinade them in low sodium worcestershire sauce or low sodium soy sauce (or both). We add tomato wedges, onion, green and/or red bell pepper and small whole mushrooms. I love sweet potatoes so I’ll cut a couple of potatoes into wedges, toss them in olive oil, sprinkle with a little sea salt and roast in the oven just like this. Limit yourself to about 4 ounces of the beef. And if you want my opinion, limit your beef to only once a week or so and ALWAYS trim off ALL the hard fat. A little marbling is okay. A good rule of thumb is to only eat four legged meat once a week or so (I usually go longer than that simply because I do not desire it). I also added 1/2 cup of purple grapes to my plate.


What’s for Lunch? Protein Box



I was first introduced to the Protein Box at Starbucks. Starbucks is truly a treat for me because the nearest location is about 30 miles from where I live. When I get the chance, I’ll run through the drive-thru and grab myself a Skinny Caramel Latte! I decided to recreate my own similar Protein Box. You will notice my version has more calories and a whole lot more protein. This has become one of my favorite lunches on weekdays at work. I love the variety of foods and it keeps me satisfied all afternoon and it’s super healthy!


What’s for Lunch? Turkey Wrap with Cucumbers and Baby Carrots



Lunch today was delicious. I had a Mission 100% Whole Wheat Tortilla, 2 oz. Sara Lee Lower Sodium Turkey Breast, 1 Lettuce Leaf, 1 Tomato Slice diced, 1 tbs. Hellmans Light Olive Oil Mayo, 3 oz. (about 1/2 cup) sliced Cucumber, 3 oz. (about 1/2 cup) Baby Carrots and 1 tbs. Green Goddess Dressing for dipping. 339 calories calculated at Livestrong.