Are You Cheater?

Are you a cheater? I’m not referring to cheating on a test or significant other.  This is referring to diet and the reason you are not losing weight. Do you check in to your weekly or monthly weight loss session with the perfect food diary. Honestly, if you are consuming exactly what you have recorded then you should lose weight.  Perhaps you snuck a few cookies or a piece of pizza when you swear to all that you’ve been on a strict diet.  And let’s not forget those few beers or glasses of wine at the end of the day that you may have guzzled but refuse to acknowledge, even to yourself! These are just some of the ways we can tell ourselves and others that we are on a more straight and narrow path with our health goals than we actually are! Though in this case, the person we are really cheating is ourselves!

Balsamic Pork & Apples in Crockpot

It’s that time year and autumn is officially here.  Apples are in full season by the bushels and they are a great addition to any pork dish.  And, I love using the crockpot.  It takes less than 5 minutes to prep and your meal is ready when you get home from work or when you are finished with your daily chores. I have to admit this recipe I threw together was absolutely delish!!!



  • 4 Boneless loin pork chops
  • 1 Tbsp. Olive Oil
  • 1 Tbsp. minced garlic
  • 1-2 Tbsp. dried basil
  • 1 tsp. allspice
  • 1/2 tsp. black pepper
  • 1/2 cup balsamic vinegar
  • 1 large apple


In crockpot, heat 1 tablespoon olive oil and garlic on high for a few minutes. Place pork chops in crockpot and season with black pepper, allspice and basil. Pour the balsamic vinegar over the pork. Cook on high for 4-8 hours until done. An hour before done place sliced apples on top.

NUTRITION INFO per 1 Pork Chop

  • 189 Calories
  • 7 g Fat
  • 1.7 g Sat Fat
  • 4.1 g MUFA
  • 53 mg Cholesterol
  • 12 g Carbohydrate
  • 1 g Fiber
  • 18 g Protein
  • 50 mg Sodium


Tomato & Butter Bean Florentine Dinner



This recipe is perfect for Meatless Monday and packed full of nutrients and antioxidants. The main source of protein are provided by the butter beans.

Butter Beans are large flat yellowish variety of a lima bean.  They are a great source of dietary fiber, folate, magnesium,  and a fat free source of protein. In fact they contain both soluble fiber, which helps regulate blood sugars and lower cholesterol levels, and insoluble fiber which aids in the prevention of constipation.

This recipe also uses fresh spinach which is an excellent source of Vit K, Vit A, Vit C, Vit E, Vit B2, B6 and folic acid.


  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 2 cans (15 oz) diced fire roasted tomatoes
  • 1 can (15 oz) buttered beans, rinsed and drained
  • 6 oz. fresh baby spinach
  • Italian seasonings (basil, oregano, parsley)
  • 8 oz. spaghetti
  • Grated parmesan cheese, optional


In a large skillet, heat oil over medium heat. Add garlic and sautee. Next add tomatoes and seasoning; bring to a boil. Reduce heat to low; add beans and spinach and cook until spinach is wilted. Meanwhile, cook pasta according to package direction; drain and rinse. You can mix pasta with bean mixture or serve over pasta.

Nutrition Facts:

Serving Size:  1  cup (160g Or ml)
Servings Per Container: 8
Amount Per Serving

Calories: 194

% Daily Value*

Total Fat 4.2g 6%
  Saturated Fat 0.59g 3%
  Trans Fat 0g
Cholesterol 0.0mg 0%
Sodium 311.3mg 13%
Calcium 48.1mg 5%
Potassium 338.4mg 10%
Phosphorus 113mg 0%
Total Carb 35g 12%
  Dietary Fiber 7g 28%
  Sugars 2g
Protein 5.7g 11%
Vitamin A 30% Vitamin C 24%
Calcium 5% Iron 12%

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Skinny Recipes for Cinco De Mayo



Here are a couple recipes to celebrate Cinco De Mayo without sabotaging your diet.

Skinny Chicken Waffle Sandwich

The waffle sandwich gives an entirely new perspective to the sandwich cuisine. It might sound strange but chicken and waffles are the perfect culinary couple. And please don’t knock until you try it;  you will fall in love with this waffle sandwich.


Not only will your kids love this fun and healthy sandwich, but adults will enjoy it even more.


  • 2 Low-fat Whole Grain Waffles
  • 2 Slices Healthy Choice Oven Roasted Chicken breast
  • 1 Slice Low-fat Swiss Cheese
  • 1 tsp Light Mayo
  • 1 tsp Mustard
  • Tomato Slices


Place chicken breast and cheese on frozen waffle and toast until cheese is melted. Also, toast plain waffle.  Add tomato slices and spread mayo and mustard on remaining  waffle and place on top of other waffle.

Nutrition Facts per serving / sandwich
Calories: 253
Fat Calories: 43.6
Total Fat 5g
  Saturated Fat 1.3g
Cholesterol 29.1mg
Sodium 1266.4mg
Total Carb 31.5g
  Dietary Fiber 2.6g
  Sugars 4.5g
Protein 21.8g