Weight management

There are many reasons for weight management, health being the primary reason. Let’s face it, one of the reasons is vanity. No one likes looking in the mirror and seeing those extra pounds just hanging around. No one likes taking out their favourite outfit and it’s just too snug or doesn’t fit at all.

A friend of mine had a close call with her diabetes, which reinforced the fact that we must maintain a healthy weight with a healthy diet and exercise. It made me look in the mirror and admit that I have quite a few pounds to lose myself.

We all know some of the downfalls of being overweight. Diabetes, high blood pressure, high cholesterol, gallbladder disease, arthritis, joint problems, sleep disorders, menstrual issues and fertility issues. That is beside the emotional well-being of ourselves.

Losing weight is all about a lifestyle change. Eating better, leaner, smaller portions, healthy snacks, and of course being active.

A diet that takes away any of the essentials foods can not be healthy. I’m not a doctor, nor do I claim to be one, but telling me I can’t eat something makes me think I will want it. I like my carbs, take them away, I will lose the 10 or 20 lbs in a short time but the minute I reach that goal, I will sit there in front of a large plate of pasta, with a cream sauce, and have a chocolate molten cake for dessert. Within a few months to a year, I will put that weight back on.

I believe that anything in moderation is fine. I had been followed by a nutritionist a while back and her main thing was portion control and healthy choices. I succeeded at that time losing 75 lbs. Over the last decade I’ve put 40 of those lbs back on. Foods a little richer, portions got a little bigger. Time to get back on track.

For a while, most of the recipes that will be posted will be fat reduced, healthy and tasty. This is no way means, boring, dull, unflavourful, tasteless meals, and no treats. Quite the opposite, let us have fun and make this our own.

Home Made Ramen Style Noodles 

Have you ever watched a show and “Oh I have to try that”? Well that is what happened to me last week.  I will not take credit for this recipe as I saw this on YouTube. Asian at home. You have to check her out.  This is a healthier version of ramen noodles.  Anytime I know and control what I put in, makes me happy.

You can really have fun with this.  You pick the protein, the spice, the flavour, vegetable, the noodle and the next time something completely different.  This is a great way to use leftovers. You can make it as healthy as you like or need. Lower smart point proteins like shrimp, less noodles more vegetables. You choose what you like.

My first version was vegetable broth 1/2 cube, 1/2 a small roasted chicken breast, spinach baby carrots sliced thinly, broad rice noodles cooked,salt, pepper, dried rosemary and oregano and a few drops of hot sauce.  When ready to use, you pour boiling water, fill and shake. For my first try, not bad but lacked a little flavour and heat for my taste.

Of course I tried again. I changed the noodle to capellini, the protein to black bean, carrots became shredded carrots, spinach became kale, spices were a creole mix, and sriracha chili sauce.

Try it and have fun. I know I did.

Thoughts On Weight Loss

I personally hate the word diet. As one of my favourite artists says “if I could kill a word” -Eric Church,  this is one word I would erase from the vocabulary. It is a temporary fix to a bigger problem because the problem keeps coming back again and again.

How often have we said in our lifetime, tomorrow  I start this new diet, tomorrow I will start to exercise, tomorrow I will research what I need to do about getting healthy.  Well I hate to break it to you but tomorrow never comes. Tomorrow will always be tomorrow.

We have today and there never is a better time than right now.  You don’t start by saying I will cut out all fat, sweet, salty foods in one shot. You don’t start with I will work out 2 hours very day.

Everything done well takes time. Every small improvement makes a drastic change in the long run.  Planning is important. Start with a simple plan to take 15 minutes a day to do something good for you. A short walk, cutting veggies for the next week’s lunch snacks for you, prepare your menu for the week so you don’t lose that 10 minutes wondering what will I make tonight while you are snacking on anything you can get.

You are worth that 15 minutes. Once you have mastered that, you add a little time, a little more intensity and a little more fun to it. You have no idea how much you can achieve starting with that simple 15 minutes. Have fun in all you do and you succeed.

Low Fat Pancake

This is an old Weight Watchers recipe. New Value is 5 smart points per serving. Some things just taste great even if they are low in fat.


  • Prep Time : 10 minutes
  • Total Time : 20 min
  • Serves : 2
  • Yield : 6 pancakes



  • 3/4 cup whole wheat flower
  • 1/3 cup unsweetened applesauce
  • 1/2 tablespoon baking powder
  • 1/2 cup fat free skim milk with 1/2 teaspoon of lemon juice mixed in
  • 1 egg white, lightly beaten
  • 1/2 tablespoon cinnamon
  • 1-1/2 teaspoon no cal artificial sweetener



  1. Mix all ingredients until smooth
    Note : Batter will be kinda thick. If too thick for your taste, add a tablespoon of water until desired consistency.
  2. Heat large skillet, spray with nonstick spray, pour two large heaping tablespoons of batter and cook as you would any other pancake.


Nutritional facts per Serving

  • Total fat 1.2g
  • Saturated fat .2
  • Sugar 4.1g
  • Sodium 301.6 mg
  • Total Carbohydrate 39.4g
  • Dietary Fiber 6.3 g
  • Protein 7.8g