20 Worst Drinks Ever

Good Morning, I have not posted for a while but when I got this article I knew I had to post it right away. We all love a sweet drink once in a while but this article really opened up my eyes about what you really get in these popular drinks. Read this list carefully, especially the comparisons to the mostly junk food equivalents for calories, fat and sugar content. Some of these drinks have moe calories in one drink than I allow myself in an entire day. Scary stuff. I will be posting more recipes later this week. Keep coming back for more info. The article is from Mens Health magazine so you will have to avoid the advertisments and get to the slideshow. Here is the link to the article.


I hope you enjoy reading this article. Have a great day.

Cheers, Dale

Success Continues

Hello everyone, Well, I went to the VA Clinic this morning for our monthly follow up meeting and I have lost another 10 pounds in the past 30 days. My journey continues. I met the new group of veterans who are just starting the MOVE program and they seem like a very good group of folks. I wish them lots of success as they start the process of changing their lives. I will be posting some more recipes next week, so keep checking back. Have any of you tried the recipes that I posted over the last few weeks? Give it a shot, you won’t be disappointed. Have a great day.

Whats for Breakfast ?

Good Morning!!  Today I would like to talk about what to eat for breakfast.  Nutritionists will tell you that eating breakfast is critical to maintain a healthy lifestyle and control your weight.  It gives your metabolism a kick start and sets you up for a healthy day.  The big question is how to eat healthy in the morning and not get bored with the usual fare.  Cereal with milk and fruit, oatmeal, yogurt and a bagel with fat free cream cheese are all great choices but get really boring after a while.  Below are a couple of recipes that will start your day out with a very healthy breakfast and almost make you forget that you are eating healthy food.


½ cup low fat milk

½ half cup whole grain oat flour

1 large egg white lightly beaten

½ tsp baking soda

¼ tsp vanilla extract

¼ tsp salt

½ cup fresh or frozen blueberries

Sugar free low-calorie pancake syrup

Combine milk, egg white, flour, baking soda, vanilla and salt in a bowl.  Whisk until just blended. Stir in blueberries.  Let batter rest for about 10 minutes.

Heat large non-stick skillet over medium heat.  Spray lightly with olive oil spray.

Pour batter in 1/8 cup portions on to skillet to form 3 or 4 pancakes.  Cook until bubbles form on tops of pancakes (about 2 minutes) Flip over and cook for two minutes more.  Repeat with remainder of batter.  Makes about 8 pancakes.

Place four pancakes on plates.  Top with more fresh blueberries if desired and serve with syrup.

Each serving is about 150 calories.

Image is from Prevention Magazine


1 cup grated vegetables ( squash, carrots, onions, mushrooms, bell peppers or spinach) whatever veggies you like.

1 & 1/4 cup of egg whites or egg substitute

black pepper and salt free seasoning (like Mrs. dash)

1/4 cup low fat cheddar cheese

pre-heat oven to 350 degrees.

Lightly saute the vegetables in a frying pan until tender.

Coat a six cup muffin pan with olive oil spray.  place a small amount of vegetables in bottom of each muffin cup.  Then fill cups 3/4 full with egg whites.  Add pepper and salt free seasoning to taste and sprinkle a little cheese on top.

Bake for about ten minutes until eggs are just set.  Cool in pan for about 5 minutes.  Enjoy!

Each muffin cup is about 40 calories.

I hope you like these recipes.  I weigh in tomorrow (Wednesday), so I will talk to you again after that happens.  Have a great day.


I’m starting to like exercise

I just finished 40 minutes on my recumbent bike while watching TV.  I have had this bike for a couple of months now and I really like riding while being distracted by something else.  The stereo or TV makes the time pass very quickly.  I now ride at least 5 times a week.  Today I also received my WristTech blood pressure and heart rate monitor which I will use while riding the bike.  One of the greatest benefits for me since I started losing weight is the change in my resting heart rate.  When I was well over 300 pounds, my resting heart rate was usually about 98 or higher which was very high and very bad.  I am down 51 pounds as of this week and my resting heart rate is now between 60 and 65, a great improvement.  I try to get my heart rate up to 140 or so while exercising and find it is back to normal within 30 seconds or so after I stop.  I think this is pretty good. 

I got a call from a friend  from the VA MOVE group letting me know that as of today he is under 200 pounds for the first time in many years.  He is very pleased about his progress and he is one of my biggest supporters as we all go through this conversion to a healthier lifestyle together.  I was talking to another friend this morning and she said that she has a hard time losing weight on her own but when she joined a local support group she does very well.  I am very thankful for the people around me that are there to provide support and guidance, including my family and friends.  Have a great weekend.

P.S.  More recipes coming next week.  Keep checking back.  Thought you would like to see my exercise bike.  Looked around at a lot of different ones before deciding on this one.

Enjoy Lasagna under 250 calories

Do you love lasagna?  So do I.  Unfortunately, the regular old lasagna has so much fat and calories that it can never be considered a healthy food.  Thanks to The Biggest Loser cookbook, I have found a really healthy alternative for less than 250 calories per serving.  It is very simple to make and is very high in nutrients.  Here is what you do.  Prepare your lasagna with the following changes.

Substitute thinly sliced zucchini for the lasagna noodles.  Make sure you use low fat tomatoe sauce and low fat mozarella cheese.  Substitute turkey italian sausage for the normal italian susage and substitute fat free cottage cheese for the ricotta cheese.  NOTE:  you should slice your zucchini the day before and let it drain overnight.  You should also drain your cottage cheese to get rid of the excess liquid.  This will make your lasagna firmer and easier to cut and serve.  I mix italian spices and two egg whites into the cottage cheese just before putting the lasagna together.  You can add any other vegetables ( onions, peppers, celery, etc) but I saute these along with the turkey italian sausage to soften them up a little bit before putting them into the lasagna.  Build your lasagn in layers of the vegetables, cottage cheese, tomato sauce, sausage and cheese using the zucchini instead of noodles.  Bake at 375 degrees for 1 hour.  Enjoy.   About 240 calories in a one cup serving.  I made this two nights ago and served with a spinach salad.  Delicious.   Here are the pictures of the before and after cooking.  Enjoy !!!

P.S.  Weighed in this morning… Down another pound last week.  Makes my total 51 pounds.  Pretty sweet !

It’s Monday

Hello All,  Well, it is Monday and the weekend was great ! I was able to stay within my calorie goal, even going to our friends house for dinner on Saturday.  Chicken and salad for dinner and a great dessert of angel food cake, strawberries, blueberries and a little whipped cream.  Tasted great and only about 300 calories in that dessert.  In my last post, I promised you a couple of recipes.  Here they are:



One pint of grape tomatoes

Olive oil/balsamic Vinegar/ dried oregano/ basil

Place tomatoes on a double layer of aluminum foil.  Pour a little olive oil over tomatoes. Sprinkle with oregano and fresh basil and a dash of balsamic vinegar.  Add a sprinkle of Mrs. Dash salt free seasoning.  Fold aluminum foil up around the tomatoes and fold to close tightly.  Place on hot grill or in the oven for about 15 minutes.  Enjoy !!!!  About 50 calories per 1 cup serving.

  1. Grilled Summer Vegetables

Summer Squash or Zucchini sliced length wise top to bottom in 1/3 inch slices.  Place on hot grill and brush on fat free Italian dressing.  Grill about 3 –  5 minutes until just softened.  Flip over and brush more dressing on the second side.  This is a great side dish with B/B-Q chicken.  One cup of these roasted vegetables has about 40 calories.  Really good.  Hint:  You can also do these on a George Foreman grill if it is too cold to grill outside.

  • Grilled Cheesy Garlic Corn

For those of you like me that cannot live without sweet corn in the summer, this recipe is great.  Husk corn and remove all silk.  Place each ear on aluminum foil.  Spray with substitute butter spray ( like “ I can’t believe it’s not butter” )  Sprinkle each ear with some garlic powder and some low fat parmesan cheese.  Wrap each ear up tightly and grill for about 15 minutes, turning frequently.  Really tasty and a serving of two ears (about 1 cup of corn) is about 190 calories.

I hope you enjoy these recipes as much as I do.  I will send a couple more of them later this week.

Cheers,    Dale

Another Day, Another 1300 Calories

Hello All,  Well, another day on my journey.  The one hard part of the healthy lifestyle is eating out at restaurants.  the standard for me before deciding to get healthy was eggs, bacon, hash browns or grits, and toast or pancakes.  The calorie count on that breakfast was about 1400 calories, which is more than I eat in a day now.  So, changes had to be made.  What to do?  Not going out was the first option, but that just didn’t work for me because getting together with my friends once a week is something I really need to do.  The second option was going out and eating a tasty, relatively low calorie meal in place of the monster meal I used to eat.  I chose option 2.  I went out and had a very nice breakfast of poached eggs, 2 ounces of lean ham, fresh fruit and whole wheat toast.  total calories = about 500.  I got just enough food to satisfy my hunger and had a great time with my friends.  With my target of 1300 to 1500 calories per day, I still have lots of calories for lunch and dinner.  The best part of all this is that I felt rather full after eating this meal and I realized that I always felt stuffed after my old monster meals.  I also rode my exercise bike for about 40 minutes (6.5 miles) and have no guilt about going out to eat. 

I am working on my first couple of recipes to post (probably on Monday).  I am making two of them tonight and I will take pictures before dinner to post with the recipes next week.  So, life is good.  Have a great weekend.