Eat Pasta and Lose Weight

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We just ordered this spiraler from Amazon for less than $40 and already I am in love with this machine. I take Zucchini and Yellow Squash, cut off the ends and place on the spiraler above and turn the lever. The veggies spiral out the other end on the other side of the blade onto a plate.

Then I take the spiraled veggies and place them in my steamer until the noodles are tender. I make my own sauce or put butter and pepper on the pasta and enjoy. It tastes so good and it’s healthier for my family.

This specific machine has 3 blades and there are others with 5 blades.  Here is the link to the Spiraler I bought. Spiraler on Amazon


Weekly Meal Prep from Buzzfeed


Servings: 1

1 burrito size tortilla
2 tablespoons mustard
1½ slices cheese of your choice
3 slices turkey

# Spread the mustard on the tortilla, and lay down the cheese and turkey.
# Tightly roll up the tortilla, and cut into slices.
# Serve with a clementine and sliced bell pepper.
# Enjoy!

Servings: 1

1 burrito size tortilla
3 tablespoons shredded mozzarella
3 tablespoons chopped ham
3 tablespoons marinara sauce

# Cut the tortilla into smaller circles.
# Pack with cheese, ham, cheese, and a hard-boiled egg separately.
# Enjoy!

Servings: 2

½ pound bow tie pasta, cooked
½ cup diced turkey
½ cup diced ham
½ cup diced bell pepper
2 tablespoons Italian dressing

# Mix all ingredients in a bowl.
# Pack with strawberries and blueberries.
# Enjoy!

Servings: 2

½ pound bow tie pasta, cooked
2-3 tablespoons pesto
½ cup fresh mozzarella, chopped
½ cup cherry tomatoes, halved

# Mix all ingredients in a bowl.
# Serve with a hard-boiled egg and sliced bell pepper.
# Enjoy!

Servings: 1

2 burrito size tortillas
2-3 tablespoons nut or sunflower butter
2-3 tablespoons jelly

# Spread nut or sunflower butter and jelly on a tortilla. Top with the second tortilla, and cut into triangles.
# Serve with a hard-boiled egg, blueberries, and strawberries.
# Enjoy!


Eating Plans for Belly Fat Loss

The 3:2:1 Plan

The “eat less, exercise less” approach can be thought of as a 3:2:1 plan. The “3” stands for three meals per day. The “2” means two of those meals should be mostly protein and fiber with less starch. Healthy starch sources are higher in fiber and hypoallergenic; they include brown rice, quinoa, beans/legumes, sweet potatoes with the skin on, and oats. The “1” means one meal per day should have heavier starch. This meal is best consumed postworkout. Another way to look at the 3:2:1 designation is to visualize a plate. Three parts should be vegetables, two parts protein and one part starch. You can also think in terms of bites. For every three bites of vegetables, you have two bites of protein and one bite of starch. The 3:2:1 approach works well for people who are not heavy exercisers. Daily walking and a few weight training sessions are recommended with this plan.Basket of fruits and veggies

The 3:2:2 Plan

The “eat more, exercise more” approach is for people who exercise regularly. It can be summed up with a 3:2:2 designation. The “3” stands for three meals per day. The first “2” means two snacks per day. The second “2” means you should double the starch intake once per day, post workout as well. You can visualize a plate and/or bites for this approach as well. The meals and snacks should be half vegetables and then equal parts protein and starch. Or, if you like, use bites. For every three bites of vegetables, take two bites of protein and two of starch.

ExerciseOriginal source article in full :

Soenen, S., et al. 2013. Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat free mass. The Journal of Nutrition, 143 (5), 591–96.

Kuo, L.E. et al. 2008. Chronic stress, combined with a high-fat/high-sugar diet, shifts sympathetic signaling toward neuropeptide Y and leads to obesity and the metabolic syndrome. Annals of New York Academy of Science, 1148, 232–37.

Tip Etiquette – Should We Tip To Go Orders?

Having been in the service industry since 2006, I have seen so much confusion, non tipping, and awkwardness when it comes to tipping. Recently, I went to Appleby’s Restaurant to order to go. As I was sitting there at the bar waiting to be helped, the thought of tipping came to mind. Here I am, sitting here watching the guy behind the bar bumbling all over the place as he was being flirted with by 3 pretty young women at the other end of the bar. I’m thinking about customer service and how I’m sitting here judging this guy for being himself, and of course ignoring me. Then I got off my high horse of believing I’m the only one who has customer service skills and realized why people don’t tip. Presentation, that’s it. How I present myself and how I take care of the client/customer is key to what kind of tip or return customer ratio I receive. In the middle of this thought process I was having in my head, another server came up to me and asked me what I would like to order and apologized for the wait. I gave her my order and waited and watched the now 2 people behind the bar talking about another employee in a not so polite way. When I am working and people are standing around watching what I do in a service, what are they thinking about? Do I talk too much? Am I engaging them enough or too much? Am I trying too hard to please? Am I wow-ing them and giving them a great experience? The guy behind the bar interrupted my thought process and asked, “Have you been helped yet”? I said yes I have, thank you.


Having said all this in detail, I wasn’t interested in giving this guy a tip, at all. I didn’t like his presentation and he was oblivious to anything professional because his hormones or testosterone had taken over his brain in his head. He messed up two drinks as I was watching him. He wasn’t focused on what he was supposed to be focused on. Geez!! All I wanted was to order my food and go but what I received was a story going on in my head about tipping and customer service. The bill was $24.67 for the $20 special of appetizer and 2 entrees which were delish!! Her tip was $6 which is a 24% tip. So the answer to should I tip on to go orders, it is a personal preference. As a service person, I always tip but the amount of the tip varies based on performance and presentation. If I were to eat at Sonic, I would tip them because they either skated out to my car or walked out and brought me my food. Over the counter food or buffet, no tip. Hair Stylists, Massage Therapists, Estheticians and Nail Techs, absolutely tip them at least $5 minimum. Yep, even at Great Clips, you tip them as well. Anyone who goes out of their way to bring a service to you, you should tip them a minimum $5. If there is a tip jar, you tip. Hope this helps.

Recipe: Broccoli Croquettes


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My mother used to make these when I was growing up, but the original recipe had mashed potatoes in it.  I suppose you could sub mashed cauliflower or turnip, but I don’t think that’s necessary really. Mom also coated hers in lots of bread crumbs and deep fried them like one does Chicken Kiev.  A lot of trouble done that way in my opinion, and they are inclined to fall apart cooked in deep grease.  Now, when I do these, I dispense with the crumb coating and shallow fry mine in a skillet.  Just as good in my opinion and much, much easier.  Induction friendly recipe.


6 oz. frozen chopped broccoli, cooked according to package and drained

2 oz. finely chopped onion

2 T. olive oil

Dash each salt and pepper

2 beaten eggs

¼ slice low carb bread or ½ low carb biscuit (or 1 T. golden flax meal)

DIRECTIONS: Cook broccoli in water per package directions until just tender.  Drain and pour into bowl.  Saute onion in non-stick skillet and 1 T. of the oil.  When tender, add onion to broccoli in the bowl.  Stir in all remaining ingredients and mix well.  Heat remaining tablespoon of oil in skillet.  Spoon broccoli into hand and attempt to form croquette (will be loose).    Gently set each of the 6 croquettes onto hot skillet and press slightly with spatula to a size of about 1/2″ thick x 2.5″ diameter.  Do not disturb patties as they brown.  When first side is set/browned, gently flip over with spatula and brown on second side.  Serve at once.

NUTRITIONAL INFO: Makes 7 croquettes, each containing:

86.17 calories

7.0 g  fat

2.6 g  carbs,  1.37 g  fiber, 1.23 NET CARBS

4.23 g  protein

69 mg sodium

8 Foods We Eat In The U.S. That Are Banned In Other Countries

This brings a whole new meaning to the phrase “food poisoning.” Original list found in Dr. Jayson Calton and certified nutritionist Mira Calton’s new book, Rich Food, Poor Food.

1. Artificial food dye: Makes your food pretty and can inhibit nerve-cell development.

Artificial food dye: Makes your food pretty and can inhibit nerve-cell development.

Found in: Practically everything we eat: cake mixes, sports drinks, cheese, candy, and even MACARONI AND CHEESE.

Why it’s dangerous: Artificial dyes are made from chemicals derived from petroleum, which is also used to make gasoline, diesel fuel, asphalt, and tar! Artificial dyes have been linked to brain cancer, nerve-cell deterioration, and hyperactivity in children, just to name a few.

Where it’s banned: Norway, Finland, Austria, France, and the U.K.

2. Olestra (or Olean): Lowers calorie counts while causing vitamin depletion and anal leakage.

Olestra (or Olean): Lowers calorie counts while causing vitamin depletion and anal leakage.

Found in: Fat-free potato chips, corn chips, and French fries.

Why it’s dangerous: Created by Procter & Gamble as a substitute for cooking oil, Olestra robs your body of its ability to absorb vitamins. Fun side effects include cramps and leaky bowels.

Where it’s banned: The U.K. and Canada.

3. Brominated vegetable oil: Makes food dye stick to liquid, but also may cause birth defects and major organ damage.

Brominated vegetable oil: Makes food dye stick to liquid, but also may cause birth defects and major organ damage.

Found in: Sports drinks and citrus-flavored sodas.

Why it’s dangerous: Bromine is a chemical used to stop carpets from catching on fire, so you can see why drinking it may not be the best idea. BVO is linked to major organ system damage, birth defects, growth problems, schizophrenia, and hearing loss.

Where it’s banned: In over 100 countries.

4. Potassium bromate (or bromated flour): Great for impatient bakers, bad for your kidneys and nervous system.

Potassium bromate (or bromated flour): Great for impatient bakers, bad for your kidneys and nervous system.

Found in: Wraps, rolls, bread crumbs, bagel chips, flat breads.

Why it’s dangerous: Derived from the same harmful chemical as brominated vegetable oil, brominated flour is used to decrease baking time and reduce costs. Only problem is, it’s linked to kidney damage, cancer, and nervous system damage.

Where it’s banned: Europe, Canada, and China.

5. Azodicarbonamide: Bleaches flour, plastic, and induces asthma as an added bonus.

Azodicarbonamide: Bleaches flour, plastic, and induces asthma as an added bonus.

Found in: Breads, frozen dinners, boxed pasta mixes, and packaged baked goods.

Why it’s dangerous: Used to bleach both flour and foamed plastic (yoga mats and the soles of sneakers), azodicarbonamide has been known to induce asthma.

Where it’s banned: Australia, the U.K., and most European countries.

6. BHA & BHT: Waxy preservatives linked to cancer and tumors.

BHA & BHT: Waxy preservatives linked to cancer and tumors.

Found in: Cereal, nut mixes, gum, butter, meat, dehydrated potatoes.

Why it’s dangerous: Used to keep food from becoming rancid, butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are known to cause cancer in rats. And we’re next!

Where it’s banned: The U.K., Japan, and many other European countries.

7. Synthetic growth hormones rBGH and rBST: Harmful to cows and linked to increasing tumor development in humans.

Synthetic growth hormones rBGH and rBST: Harmful to cows and linked to increasing tumor development in humans.

Found in: Milk and dairy products.

Why it’s dangerous: Growth hormones are bad for cows and people, potentially causing infertility, weakened muscle growth, and a whole array of cancers.

Where it’s banned: Australia, New Zealand, Canada, Japan, and the EU.

8. Arsenic: Basically this ish will slowly kill you.

Arsenic: Basically this ish will slowly kill you.

Found in: Poultry.

Why it’s dangerous: Used in some chicken feed to make meat appear pinker and fresher, arsenic is poison, which will kill you if you ingest enough.

Where it’s banned: The EU.

CORRECTION: Some studies linked in the original version of this article were concerning unrelated issues. They have been replaced with information directly from the book Rich Food, Poor Food (6/22/12).

Summer is almost here, Time to Grow your own food

Grow your own fruits and veggies and sell the produce you grow, give it away or enjoy fresh fruits and veggies on your own tower. Grows food in less time than in the dirt and there is no dirt needed for this garden. You can order one, two, or three of these at

Things you can grow on your very own tower, 

Grow your own vegetables, fruits, herbs and flowers

Tower Garden® is versatile enough to grow almost any crop, including fruits and vegetables like tomatoes and lettuce, herbs, and flowers.

Plus, thanks to its aeroponic technology and specially formulated Tower Tonic®, you can produce these highly nutritious fruits and vegetables in less time than it takes in soil. Gourmet lettuce and other leafy greens grow quickly and can usually be harvested just 3 weeks after transplanting.

Learn more about what makes Tower Garden so unique »

Fruits and Vegetables

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Both edible and decorative flowers can be grown in Tower Garden.

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  • Salpiglossis
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