Welcome to my Virtual Fitness and Nutrition Studio – based in the Rio Grande Valley

EASY recipe: Buy a precooked BBQ chicken they have at all grocery stores nowadays. Cut in cubes, and add:
Celery, green onion, red onion, salt/pepper to taste, optional hard boiled egg cut up.

“Mayo” Teaspoon dijon mustard, Teaspoon olive oil, 1 teaspoon balsamic vinegar, salt/pepper – Toss. Sometimes I use splash of soy sauce too. Wrap in big leaf and it feels like a sandwich vs a salad for a change.

I put broccoli, red onions (my new fav) and portabella sliced on parchment (or foil) spritz with pam, light sea salt to taste or skip, 350 for one hour. Flip vegies halfway through.
My burger is 96% lean about 1/3 lb, with one slice fat free swiss. NUM! (no feta this time on the vegies, but that adds a nice tang.

Walden Farms makes all kinds of calorie free and diet friendly dressings and sauces. A client of mine just discovered this at the grocery store. Smells and tastes just like peanut butter, with a VERY light fluffy whipped texture. You can put on anything and mix into batters or spread it with fat free cream cheese for a heavier texture!

My client invented this casserole! She is on the Cruise Phase, doing well. This dish is friendly to most weight loss and weight management/maintenance programs. It’s non or low fat, made with fat free cheese, low fat turkey bacon, No sugar added salsa.I’d make this with real or egg beaters for breakfast or other meal dish!

Sliced zucchini, mozzarella, salsa, topped in turkey bacon. Oven at 375 for 45ish minutes

I work late, so easy and tasty dinners are my goal. This is a half pound (96 percent lean) hamburger pattie, on grill, with precooked red onions and two slices of Kraft Fat Free Swiss melted on top. My side is frozen brussel sprouts sprinkled with Fat Free Feta.

I eat this right out of oven as a meal! Recipe Link: https://www.eat-drink-smile.com/2011/04/cauliflower-crust-pizza.html

Here are my piks. I follow the recipe mostly above, but kind of eyeball the measurements. 20 minutes at 450. Watch the parchment paper, its max temp is suppose to be 420. I add cooked onions and a meat topping at the end and hit broil for 5 minutes!

Here is the original link for the GENIUS recipe!!! https://www.ibreatheimhungry.com/2012/01/cream-cheese-pancakes.html

I made this with fat free cream cheese and it was delicious. I mixed it in a measuring cup beat with a fork and it was fine, but a blender will definitely make it smoother. Add sugar free syrup or whatever you want on top. I loved it plain! A client suggested using fat free strawberry cream cheese. Num.

Easy to prepare dinner for Cruise phase and onward. My palate is very easy, so I just split a pound of low fat hamburger and make it into two patties (season to your taste). I BBQ grill the hamburger patties and top with fat free cheese slice.

Vegies: On cookie sheet, 350 for an hour: I cut broccoli and red onion, and put one garlic glove in there too, (with a teaspoon or so total) of olive oil, tossed and spread out. Halfway through cooking mix vegies if more then one layer (I pile it up for leftovers so I toss halfway through). Then I toss with Fat Free Feta for nice flavor finish!

Lose Weight and Maintain your loss eating this way!

This meal is a Dukan Cruise (maintenance for me) dinner that works for most ALL weight Loss and maintenance programs. I reheated leftover sirloin steak and salmon made on the grill. With that, I put cut up vegies in a skillet with fat free chicken broth for flavor and a splash of soy sauce. Simmered them until cooked to my taste and topped off with fat free feta. Cruise phase and forward for this one.

This “porridge” is great for Dukan Diet or any other No Sugar, No Fat weight loss program. You may use Steel cut oats instead of Oat Bran as recommended by Dukan guidelines, depending on which phase. I am in maintenance and love blending steel cut oats with the oat bran, as steel cut are more chewy and hearty.

INGREDIENT OPTIONS (I prefer a non chocolate porridge since it’s mostly for breakfast but unsweetened cocoa works)

Oat Bran (and/or Steel cut oats)
Yogurt non fat greek
Skim Milk
Sugar and Fat Free maple syrup
Cinnamon
Goji Berries (or any berry, depending on phase)
Non Sugar sweetener to taste if you don’t use syrup

Fill container with dry ingredients, cover about one half inch with skim milk.
Mix with spoon to get bottom stuff and shake. Add yogurt and rest of ingredients and shake.

Let it sit overnight and soak up all the goodness and enjoy.

Delicious and easy to prepare meal.

Chicken Thighs
Cut up Zucchini, yellow squash, peppers, mushrooms, onion
Fat Free low sodium chicken stock, low sodium soy sauce optional
Fat Free Feta Cheese

I put the chicken on the grill which provides all the flaver you need. Season if you prefer

I put cut vegies in skillet with the stock (and splash of soy sauce) and simmer until soft

Serve the chicken and sprinkle the fat free feta over the cooked vegies.

Great for leftovers, too.

Enjoy this easy and delicious dish as an appetizer, side dish or light lunch.

Toss (lightly, maybe a teaspoon) olive oil with asparagus
Bake on cookie sheet for 5 to 10 minutes on 425
Cool

Sprinkle with preferred spice

Take two spears cross into an X (I call them asparagus kisses)
Put a smear of fat free cream cheese on salmon
Roll the salmon with the cream cheese around the asparagus X’s, secure with toothpick for parties.

SERVE. NUM!!!