Get The Skinny On Oatmeal


One of my very weird food cravings is old-fashioned oatmeal.  Who else but a dietitian would have such a healthy food craving.  Oatmeal is actually a comfort food for me; especially, on cold winter days.  It reminds me of childhood when my mother would make a bowl of oatmeal before school.  I would sit in front of the television watching Captain Kangaroo while eating my bowl of oatmeal.

In addition, I love the feel of the warm texture and flavor of oatmeal.  Again, I love, love, love the texture of oatmeal.  Furthermore, oatmeal is so easy and fast to prepare.  Place 1/2 cup rolled oats and 1 cup water in a large mug and microwave for 1-2 minutes.  Then, I usually stir in skim milk and a touch of brown sugar  or honey.  Now, it is ready to eat.

What is oatmeal?  Oatmeal is ground oat groats.

What are the health benefits?  Oatmeal has a high soluble fiber content which helps lower cholesterol.  Oatmeal is also sodium free.

What is the difference between rolled oats and steel-cut oats?  

  • Rolled oats are oats that have been steamed and rolled flat.
  • Steel-cut oats are oats that have been sliced into small pieces.  They take much longer to cook and have a nutty robust flavor.
  • Instant oatmeal has added sugars and is high in sodium.

Read more on preparing a perfect bowl of oatmeal BestBowlofOatmealoatmeal in mug



The great thing about these individual dips is that you can adjust it to your personal taste and they are portion controlled.   These would be great for watching a football game or for any type of party.  I found the original recipe on “The Girl Who Ate Everything Blog”; did some minor tweaking and renamed it.

Individual Taco Dips

Makes about 8 individual dips @ 150 calories per dip.


1 (16 ounce) can refried beans

1 (1 ounce) package taco seasoning

1 cup guacamole 

1 (8 ounce) container fat-free sour cream

1 cup chunky salsa

1 cup low-fat shredded cheddar or Mexican blend cheese

2 Roma tomatoes, diced

1/2 bunch of green onions, sliced

1 (2.25 ounce) can of sliced olives, drained

8 (9 ounce) plastic cups

tortilla chips


In a small bowl mix taco seasoning with refried beans.

Here’s how the layers are assembled:

Layer 1: beans and taco seasoning; Layer 2: sour cream; Layer 3: guacamole; Layer 4: salsa; Layer 5: cheese; Layer 6: tomatoes; Layer 7: green onions and olives

In each plastic glass, layer about 2 Tablespoons of the beans, followed by 2 Tablespoons of sour cream, 2 Tablespoons of guacamole, 2 Tablespoons of salsa, and 2 Tablespoons of cheese.  Make sure you drain your salsa or pico to get the excess liquid out before you pour it on. Then top with about 1-2 teaspoons of tomatoes, olives, and green onion (If making ahead of time, wait to add these toppings until shortly before serving).

Garnish with one tortilla chip. Store in the refrigerator until serving and serve with chips. Makes around 8 individual dips.

Recipe and photo’s from:

Skinny Almond Orange Parfait

Here’s another GoGirlDiet original.    This delicious parfait is only 140 calories and really satisfies the hunger.  It makes a great breakfast or you can enjoy as a snack.

What you need:

  • 1/2 cup Light & Fit Vanilla Yogurt
  • 1/2 cup Mandarine Oranges, canned in natural juice, drained
  • 1 Tablespoon Slivered Almonds

In a parfait glass, layer half the yogurt, oranges, and slivered almonds.  Repeat the layers.

Skinny Almond Joy Parfait

OMG!!  This is fabulous, easy to make, and a GoGirlDiet original.    This delicious treat is only 140 calories and really satisfies the sweet craving without the guilt.

What you need:

  • 1/2 cup reduced calorie chocolate pudding prepared with fat free milk
  • 1 Tablespoon coconut
  • 1 Tablespoon slivered almonds
  • 2 whole almonds

In a parfait glass, layer half the pudding, coconut, and slivered almonds.  Repeat the layers.  Top with 2 whole almonds.

National Ice Cream Soda Day is July 20th

Ice cream soda

From Wikipedia, the free encyclopedia
Ice cream soda
Soda jerk NYWTS.jpg
soda jerk passing an ice cream soda between two soda fountains

An ice cream soda or float is a beverage that consists of one or more scoops of ice cream in either a soft drink or in a mixture of flavored syrup and carbonated water.

The ice cream soda was invented by Robert McCay Green in Philadelphia, PA, in 1874  during the sesquicentennial celebration. The traditional story is that, on a particularly hot day, Mr. Green ran out of cream for the flavored sodas he was selling and used vanilla ice cream from a neighbor and invented a new drink.
Ice Cream Soda can also be enjoyed as a low calorie summer treat and you can make many variations.

Place 1-2 scoops fat-free vanilla ice cream or frozen yogurt in a glass diet soda(any flavor).  Add a straw and enjoy!!

Have you tried this exotic fruit: Rose Apple ?

Rose Apple

The rose apple isn’t at all like a traditional Red Delicious apple. It’s oval, almost pear-shaped, and has a pale yellow skin with a slight pink tone. Its yellow flesh is sweet in flavor and has the scent of a rose.  They are native to Malaysia and are often eaten fresh or used in wine.

For more info go to… Fruits & Veggies More Matters : Rose Apple: Nutrition . Selection . Storage : Health Benefits of Fruits & Vegetables

Celebrate July 4th with Watermelon


It’s refreshing!  It’s sweet!  It’s healthy!  It’s low in calories!

Enjoy watermelon as a healthy treat on Independence Day!!  One cup of watermelon cubes contains only about 50 calories but is packed full of beneficial antioxidants, including lycopene, which has been shown to be protective against certain cancers.  It is also contains potassium,  vitamin C and vitamin A.   And it is grown in the USA with California as the champion of watermelon production.  Other big conventional watermelon growing states are Florida, Texas, Georgia and Indiana.


Get the Skinny on Night Time Eating and Your Weight

Does eating at night really cause weight gain??

The real truth:  It does not matter what time of day you eat. It is the amount of calories you consume and the energy you use  during the entire day that determines whether you gain, lose, or maintain your weight.  No matter when you eat, your body will store extra calories as fat.  If you’re hungry in the evening,  think about what you have eaten that day.  Most of us have already consumed plenty for the day and this is why eating at night will cause weight gain.

Food for thought:   Avoid snacking in front of the TV at night—it is easier to overeat when you are distracted by the television and not mindful of how much you’re eating.

Finally, if you must have a bed time snack, make a healthy choice.  A few examples are fruit dipped in fat free yogurt, veggies and fat free dip or hummus, or a cup of herbal tea with a splash of fat free milk and honey.