Carrot Noodles With Lime & Chilli


  • 2 carrots, peeled and spiralized
  • 1 tablespoon lime juice
  • 2 Jalapeno chilis, deseeded and finely chopped
  • 1/4 cup fresh coriander, finely chopped
  • 2 tblspn coconut oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper


Prep: 1. Peel and spiralize carrots. 2. Remove seeds and finely chop chilis. 3. Finely chop fresh coriander. Make: 1. Combine the coconut oil, lime juice and jalapeno together to make a dressing. 2. Place the carrots in a bowl. 3. Pour the dressing over the carrots and add the coriander. Blend well to ensure all pieces are covered with the dressing. 4. Season to taste.

Nutrition Information Per Serving (based on 1 serving)

Calories 130; Protein 4.16 g; Fat 1.06 g; Carbs 29.82 g; Fiber 8.51 g; Sugar 12.67 g.

Tips for Dealing with Constipation after Bariatric Surgery

People normally have bowel movements ranging from a few times a week to two to three times daily. After weight-loss surgery, the number and consistency of bowel movements will change. Missing a bowel movement does not mean you have constipation. Rather, if the consistency of your stool is hard and it is difficult to pass, that is considered constipation.
During the period immediately after weight-loss surgery, you will likely have fewer bowel movements. This is because you are eating very little. Later, you may experience constipation. Common causes in the first few months after surgery include inadequate fiber consumption due to limited stomach capacity and an emphasis on eating enough protein. Also, inadequate fluid consumption is a common culprit.

If it has been awhile since your surgery but you are still having issues with constipation, before you start adding a fiber supplement try to add fiber through your diet by doing the “Seven-day 3-2-1 challenge” – where you consume 3 servings of fruits/vegetables (1 serving = ½ cup), drink 2 liter of water (or 64 oz), and have 1 serving of oats or bran-containing products (1 serving = ½ cup) food each day for a full week. If after the seven days your bowel movements don’t improve, experiment with the following fiber supplements until you find what works for you. Start with the smallest dosage and increase as tolerated. For products containing inulin limit dosage to no more than 10-15 grams/day. For products with wheat dextrin you can take higher dosages – 30-45 grams/day. As you add more fiber to your diet either from foods or supplements make sure to also increase fluid intake.

  • Alive (Nature’s Way)
  • Benefiber
  • Citrucel
  • Fiber Choice
  • Konsyl or Konsyl Balance or Konsyl Fiber betic
  • Metamucil
  • Natural brand Supper Fiber by GNC
  • Nature Made Fiber
  • Regular Girl On the Go
  • Phillips Fiber Good Gummies



Dill Pikelets for One

2 Tbsp self rising flour
½ tsp chia seeds
2 tsp lemon juice
2 pinches baking soda
1 tsp chopped fresh dill
3 tsp low fat natural yogurt spray oil
2 tsp reduced fat cream cheese

1. In a small bowl, mix flour, seeds, lemon juice, baking soda, dill and yogurt until smooth.
2. Heat a frying pan and spray with a little oil if required.
3. Spoon half the mix into the pan to form a round, repeat with remaining mix. Cook for 2 minutes before turning, cook for a further 2 minutes and remove from pan.
4. Spread with 1 tsp of reduced fat cream cheese and sprinkle with remaining dill.

Makes 2 pikelets = 1 serving

Nutritional Information per serving:
Energy 98 Cals; Carbohydrate 14 g; Protein 3.5 g; Sugars 2 g; Fat 2.7 g Fiber 1 g; Saturated Fat 1.3 g; Sodium 260 mg.



Tips for Fending Off Holiday Weight Gain

Get off the “I’m on a diet” mindset. Now is no time to diet. In fact, a wonderful goal for the next six weeks is to simply maintain your current body weight so that the number on the scale reads the same on New Year’s Day as it does on Thanksgiving. You can accomplish this by allowing yourself (and planning ahead for) indulging in small amounts of your favorite holiday treats. But be sure to make sensible eating choices the rest of the time.

Exercise more to offset holiday overeating. Don’t let your shopping and party commitments squeeze out your workouts. Now more than ever is when you need to increase your physical activity so that you can balance out the extra holiday splurges. If you have an exercise partner or a personal trainer, make a “contract” with them to get an extra weekly workout in to cover your inevitable holiday indulgences.

Follow good eating guidelines: Eat breakfast, don’t skip meals, drink all your calorie-free liquid, and eat small, frequent, lighter meals at home. Carry healthy snacks like fruits and veggies and light yogurt, and never, ever arrive hungry at an event where holiday treats are being served. These yummy delights are impossible to resist when one is famished. Before you go, appease your appetite with some light snacks such as whole-grain crackers and string cheese, veggies and hummus dip, or a glass of tomato juice. And don’t forget to bring your own “lighter” holiday makeover dish to the party.

Use only small plates and load up on salad first if you attend a buffet. Take small tastes of the food and eat only what you love.

Limit alcohol consumption (liquid calories). Alcohol is highly caloric, plus it can sabotage your best laid plans by affecting your judgment. After a few drinks it’s much harder to refrain from eating all those rich gooey desserts. If you do drink, stick with the lighter choices: A 4-ounce wine or champagne weighs in at just 80 calories versus a 5-ounce cocktail, a heavy 300 calories. Try alternating an alcoholic drink with a water and lime.


Remember what really matters during the holidays. Focus less on the food and drinks and more on celebrating the beauty of the season and the company of the people you love—your family and friends.

Give yourself the gift of health this holiday season by sticking with your fitness routine and planning ahead to curb excessive overeating.

The Truth About Holiday Weight Gain

How Much Weight Do We Really Gain?

Most people think the average American gains about 5 pounds over the holidays. According to a study in the New England Journal of Medicine, most of us gain an average of 1 pound (5 pounds for overweight people) between Thanksgiving Day and New Year’s Day. The reality is, we fail to lose that 1 pound of holiday weight gain. And that adds up to a lot of weight gain over the years.


Why Do So Many of Us Gain Weight over the Holidays?

When you think about it, the holidays really boil down to just three days: Thanksgiving, Christmas, and New Year’s. If you gorge only on those three days, you probably wouldn’t cause too much damage.

However, many of us take on that holiday mentality of six weeks of nonstop feasting. And we use the “I’m so busy” excuse and put our exercise routine on the back burner.

So start preventing weight gain NOW is crucial!

Happy Mindful Halloween!

If you choose to eat candy this Halloween, here is a list of tips to help you to do it MINDFULLY:

  1. SELECT MINDFULLY: Choose your favorite candy. Examine all of your options before picking one.
  2. SIT DOWN: Before you eat candy, take a seat! Sitting helps to reduce distraction so you can enjoy the candy more.
  3. SLOWLY CHEW: Remember: Pace, don’t race when it comes to eating candy. Take a little bite. Don’t worry. Eat slowly!
  4. SAVOR EACH BITE: Fully enjoy this piece of candy from start to finish before you move onto the next bite or decide if you want another piece. That first bite might be just enough so take some time to think if you really need or want another piece.

P.S. It’s of to give kids another non-food options (spider rings, vampire fangs, stickers, glow bracelets, pencils).



Carrot Soup


2 cups of finely chopped leeks (whites only)
1 cup coarsely chopped white onions
1 T butter or tub margarine
41/2 14.5-oz cans low-sodium chicken broth
1 lb carrots, peeled and sliced
1/4 tsp white pepper


1. In a large pot, cook leeks and onions with butter or margarine.

2. Add chicken broth and carrots and bring to a boil, then reduce heat and simmer for 45 minutes until the carrots are tender.

3. Cool soup and purée in a blender or food processor.

4. Return the purée to the pot and add white pepper.

5. Bring to a simmer and serve.


Makes 8 servings

Nutrient Analysis per serving (1 cup) 

Calories: 60;Total fat: 1.5 g;Sat fat: <1 g;Trans fat: 0 g;Cholesterol: 0 to 4 mg;Sodium: 66 mg;Total carbohydrate:11 g; Dietary fiber: 2 g;Sugars: 11 g;Protein: 1 g;Beta-carotene (Vitamin A): 99 mg



Mindful Eating: SAVOR Your Food!

Sometimes savoring can be easier said than done. On occasion when busy or distracted, we just mindlessly pop food into our mouths or graze without really being fully present. When the eating experience is not satisfying because you are zoned out, you may find yourself pouring in more to enjoy it this time around. Unfortunately, fad diets make us believe that getting pleasure out of eating is a BAD thing. It’s naturally hardwired into us to enjoy eating! We just need to learn how to do it MINDFULLY!

Your challenge this week is to SAVORfood. Whenever you take a bite, really taste! Research indicates that the FIRST bite is the most flavorful. After a few more, you get habituated to the taste.

Tips for Savoring: To truly taste, tune into these factors:how to savor food

T – Temperature. Is it hot? Cold? Boiling? Frigid? Chilled? Temperature affects the taste and enjoyment of food. Ever eaten a hot soup on a freezing day?

A – Aroma. Smell also impacts taste. People who lose the sense of taste often lose the joy of food. Take a deep whiff before taking a bite.

S – Speed. How fast do you eat. Savoring includes slowing down the pace.

T – Texture. We often lump our experience together into the words “good” or “bad.” Instead, use some adjectives to describe your experience. Creamy, chewy, sticky, soft, dry, succulent, juicy. Etc.

E – Experience. How does it taste? Sweet, sour, bitter, salty, spicy, rich, delicious? What is your overall reaction.

Try to keep a journal during this week where you write about the TASTE characteristics of at least one eating experience a day. Then share with us on Facebook!




Blueberry-Cinnamon Ice Cream


  • 1 vanilla bean

  • 4 cups skim milk

  • ¼ cup liquid egg substitute

  • ½ cup vanilla Greek yogurt

  • ¾ cup silken tofu, pureed

  • 1 cup frozen blueberries

  • 1 teaspoon ground cinnamon


  1. Cut vanilla bean in half lengthwise, and scrape seeds into a large saucepan. Add scraped pod. Pour milk into the saucepan with vanilla bean. Heat over medium heat for 5 to 10 minutes or until steaming.

  2. In a medium bowl, whisk together egg substitute, Greek yogurt, and tofu puree. Gradually pour into hot milk, whisking until blended. Continue to cook over medium heat, stirring with a wooden spoon, for 3 to 5 minutes or until the back of the spoon is lightly coated. Do not bring to a boil or custard will curdle.

  3. Strain custard through a fine-mesh sieve into a clean large bowl. Cover and refrigerate for at least 2 hours or until chilled.

  4. Whisk mixture and pour into the canister of an ice-cream maker. Freeze for about 40 minutes or according to the manufacturer’s directions. During the last 5 minutes of freezing, stir in blueberries and cinnamon. Remove ice cream from ice-cream maker bowl, scoop into a plastic container with a lid, and freeze to firm before serving.

Yield: 12 servings (1/2 cup per serving)

Nutrition Info Per Serving: 49 calories, 6 g carbohydrate, 5 g sugars, 5 g protein, .5 g fat, .3 g fiber

Source:“The Complete Idiot’s Guide to Eating Well After Weight Loss Surgery”

Pickled Shrimp


1 lb (21/25) shrimp, peeled and deveined
1 cup fresh lemon juice (about 4 lemons)
5 garlic cloves, smashed and peeled
2 parsley sprigs
2 bay leaves
1/2 tsp fine sea salt
1/2 tsp smoked paprika
1/4 tsp celery salt
10 allspice berries
10 black peppercorns
10 coriander seeds
1/2 cup extra-virgin olive oil


1. Drop the shrimp into a pot of boiling salted water (salt is optional). Remove the pot from the heat, cover, and let sit until the shrimp are opaque, orange-pink in color, and slightly firm, 3 to 4 minutes. Drain the shrimp and set aside.

2. In a 1-qt mason jar, combine the remaining ingredients except for the oil and let sit for 5 minutes to infuse. Add the shrimp, followed by the oil, and affix the jar lid. Turn to combine the shrimp with the pickling solution. (If necessary, press the shrimp below the surface of the oil with a spoon.) Let sit at room temperature for one hour before eating, or refrigerate for up to 5 days. Let the shrimp come to room temperature before serving.

Note: For a variation, omit the smoked paprika and substitute two fresh sprigs of dill for the parsley.

Makes 4 servings

Nutrient Analysis per serving (6 shrimps per serving)

Calories: 190; Total fat: 9 g; Sat fat: 1.5 g; Trans fat: 0 g; Cholesterol: 170 mg; Sodium: 460 mg; Total carbohydrate: 2 g; Dietary fiber: 0 g; Sugar: 0 g; Protein: 23 g

Source: Today’s Dietitian Magazine

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