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.