Light Chocolate Chip Peanut Butter Cake

This cake is to die for and half the calories and fat than the original recipe.

INGREDIENTS:

  • 2 cups miniature marshmallows
  • 1 package devil’s food chocolate cake mix
  • 1-1/4 cups water
  • 3/4 cup peanut butter
  • 1/2 cup applesauce
  • 3/4 cup egg substitute
  • 1 cup chocolate chips

DIRECTIONS:

Sprinkle marshmallows into a 13″ x 9″ baking pan sprayed with cooking spray.  In a large bowl, combine cake mix, water, peanut butter, applesauce and egg.  Beat on medium for 2 minutes or until smooth.  Pour over marshmallows and sprinkle with chocolate chips.  Bake at 350 for 30-35 minutes or until toothpick inserted near the center comes out clean.  Cool.  Makes 12-15 servings.

NUTRITION INFO ( 1 serving: 1 piece):   228 Calories, 9 g fat, 2 g sat fat, 0 chol,  349 g sodium, 1 g fiber, 5 g protein

Make Time For Breakfast

It is true!  Breakfast is the most important meal of the day.  It literally is the ‘break’ from the over night ‘fast’.  Multiple studies have shown that breakfast skippers have a higher body mass index (BMI) than non-skippers and breakfast consumption is associated with a lower body weight.  Here are two of my favorite breakfast meals.

Egg McMuffin

  • 1/4 cup egg substitute
  • 1 whole grain lite english muffin
  • tomato slices

Pour egg substitute in a bowl coated with non-stick cooking spray.  Cook on high for 1 minute.  Meanwhile, toast english muffin.  Place cooked egg topped with tomato slices on english muffin.  Voila!  Only 135 calories and zero fat.

Old Fashioned Oatmeal

  • 1/2 cup rolled oats
  • 1 cup skim milk

Cook oatmeal and milk in a large mug on high for 1-1/2 minutes and stir.  Voila!  You may flavor with splenda and cinnamon.  Only 240 calories and 3 grams fat.

GRAB & GO BREAKFAST 

No time to spare in the a.m.  Here are some healthy breakfast choices you can eat on the run.

  • High fiber poptart.
  • Low-fat yogurt drink.
  • Banana or apple.
  • Instant breakfast drink.
  • Handful of nuts and raisins.
  • Cereal bar.

Summer Cocktails

If you enjoy a summer cocktail with friends at poolside or on vacation try these low calorie versions of your favorite drinks.

Strawberry Daquiri

  • 2 oz. rum
  • 1 oz. lime juice
  • 4 strawberries
  • ice

Blend all ingredients in blender.

Hard Lemonade

  • 8 oz. cyrstal light lemonade
  • 1 oz. grape vodka

Stir and serve over ice.

Cosmopolitan

  • 1.5 oz. orange vodka
  • 1.5 oz. Oceanspray sugar free cranberry juice
  • splash of lime juice

Shake all ingredients in shaker with ice.  Pour into glass.

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Road Trip Snacks

I just got back from my road trip to Myrtle Beach.  Here’s some quick tips for snacks on the road.

  • Instead of letting your fresh produce rot while you are away, pack it for healthy snacks.
  • The same goes for dairy products. I cut the cheese into cubes and packed the yogurts.  Don’t forget plastic ware.
  • Also, throw in some peanutbutter and wheat crackers instead of the chips.
  • Doesn’t  grapes and cheese, apples slices with peanut butter, and strawberries and yogurt sound yummy.

And who can resist the fast food drive thru’s.  There actually are some healthy options you can choose.  I found the grilled chicken soft taco at Taco Bell for only 200 calories.

Here’s a link for some other snack ideas while driving on the road.

Snacks and Dashboard Dining

Picnic Survival Tips

Memorial Day always kicks off the summer picnics.  This doesn’t mean you have to sabotage your waistline.  You can still have fun and eat healthy.  Here are some of go girls tricks.

  1.  Always bring the low cal appetizers like raw veggies with a low fat dip,  fruit salad, or a healthier version of a side dish.
  2. Try to stay away from the high fat meats, such as, hotdogs, sausage, or ribs.  Choose the grilled chicken or even a small or half a burger.
  3. Take only 1 starchy side, like potato salad, macaroni salad, pasta salad, or baked beans.
  4. Have fruit for dessert.
  5. Stay away from the sugary drinks.  Instead choose diet drinks or bottled water.
  6. Limit your alcoholic beverages.  To save calories use diet soda or seltzer water for mixers and lite beer is the better option.
  7. Most importantly exercise before the picnic.  Take a power walk or bike ride in the morning.  You will actually feel more energized for the rest of the day.

Here’s the links to my favorite low cal recipes from Kraft foods:

http://www.kraftfoods.com/kf/recipes/creamy-layered-fruit-sensation-90571.aspx

http://www.kraftfoods.com/kf/recipes/zesty-grilled-veggies-65545.aspx

Slurp This !

Do you know what’s in your drink?  Drink calories do add up and could be preventing you from losing weight.  Just by making the change to reduced calorie or calorie free drinks, you lose tons of weight.  I had a client I counseled who made the switch from regular soda to diet soda and lost 18 pounds.  WOW!

Instead of regular soda, slurp diet and you save 130 – 200 calories per 12-oz. can.  If you drink 2-3 cans of soda daily, you could lose 4 pounds within a month.

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Calories Count!

Small changes add up to BIG rewards.  Spring is a good time to give up something, like a food infatuation, such as cookies, ice cream, or chips.  Remember calories count and 3500 calories = 1 pound of body fat.  Therefore, reducing caloric intake by 250 calories per day can result in a 2-pound weight loss within 1 month.  That’s 2 cookies or a bowl of ice cream.  You can even try decreasing 500 calories a day, which would be a 1-pound weight loss within 1 week or 4 pounds in 1 month.  What can you give up for just 30 days?