• I love it because it has 20 grams of protein in it! Most yogurts have 2 to 6 grams. This is sure to help keep you feeling full and satisfied whether you eat it as a snack or include it in a yummy breakfast.
• I also love it because low fat dairy is great for weight loss! Recent studies suggest that dairy products help eliminate fat from your body!
• Not to mention that protein takes more time and is harder for your body to digest then carbohydrates or fat! What does that mean?
• 1. You burn more calories working to digest protein then you do fat or carbohydrates.
• 2. Because it takes more time to digest, you stay full longer.
• And of course, this product has 150mg of calcium, that’s 15% of your recommended daily intake.

Liberte now makes a Greek Style Yogurt that is rich, thick and creamy and a pretty close (although not a prefect) match to my favorite Fage .

Here are the stats for 175ml (3/4 cup):

Check back in! I’m going to post one of my favorite Greek Yogurt breakfast recipes !

* Monday’s Steps – 10,197! Whoot!

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Chopped Chicken Curry Salad with Fruit Chutney

• 3 ounces chopped white meat chicken ( I used Rotisserie)
• 2 Tbsp Plain Non Fat Greek Yogurt ( If you can’t find Greek – just look for non fat plain)
• 1/2 tsp Curry Powder
• Dash of Cinnamon
• Salt and pepper to taste
• 15 Raisins
• 3 tsp Fruit Chutney (You can use apricot or peach Jam – I found a all natural Peach Chutney that had turmeric in it)
• 3 Corn Thins

1. Combine chopped chicken, yogurt, spices and raisins.
2. Spread 1 tsp of Chutney on each Corn Thin.
3. Divide Chicken Salad into three and place onto of chutney.
4. Enjoy!

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1. Low Fat, Low Calorie Chopped Chicken Salad
2. Pumpkin Curry Apple Soup
3. Chicken Ginger Salad Slaw

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1. Fruit For Breakfast
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3. Mango Salad

• 1/2 grapefruit
• 1/2 apple
• 1 kiwi
• 1 cup Berries
• 1 slice of pineapple, divided.

I followed this breakfast with a snack about 2 hours later.

To me this breakfast feels like a luxurious treat! Fruit is natures candy you know! It really keeps me full, provides me with a plethora of anti oxidants and I get a ton fiber!  Not to mention the fact that it REALLY keeps me regular in the morning!!

Here is the scoop in my breakfast:

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1. Heathy Breakfast Ideas
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3. Warm Quinoa for Breakfast

Why is Quinoa o.k during the passover challenge? Well, it doesn’t rise would be my first answer. My second would be becuase it is a grain/carb that forms a complete protein. Unlike rice or even white potato – you get all essential amino acids from Quinoa making it pass the Passover Challenge test!

What You’ll Need:

• 1 cup Milk (skim or 1%)
• 1 cup Water
• 1 cup Quinoa
• Toasted Almond Slices
• Real Maple Syrup
• Apple
• Cinnamon

1. Pour 1 cup of Skim or 1% Milk and 1 cup water into a pot and bring to a boil.
2. Rinse and drain raw Quinoa and then pour into boiling pot.
3. Simmer for 15 minutes. Let stand for another 5. (This can be done the night before)
4. Split into 4 servings.
5. In a small pan on medium, spray some olive oil. Saute apple slices in a kiss of Maple Syrup (1.5 tsp) until they soften and begin to caramelize.
6. Top your warm Quinoa with  1/2 an apple and as much cinnamon as you want.
7. Sprinkle with 1/4 ounces of toasted sliced almonds!

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1. The Passover Challenge – Breakfast Ideas
2. Heathy Breakfast Ideas
3. Cravings, Cravings, Go Away.

I promised I would give you some ideas as to what to fill your cupboards and refrigerator with. Let’s start with breakfast. I’ll hit snacks, lunches, dinners and your purse/car in the next few days. Keep these lists handy and use them to help you grocery shop Even put them on your refrigerator door so that you can use them as a reference when you are deciding what to have in the morning. The key here is to have healthy (yummy) things readily available to grab in the morning on your way out the door. This way you don’t have the option of grabbing a high sugar processed cereal bar – or even worse, noting at all.

1. Skim or 1% milk.
2. 1% Chocolate milk
3. Yogurt – I personally would choose a Greek Style Non Fat Plain Yogurt- but if you hate plain yogurt, pick one that you like.
4. Eggs.
5. Cheese.
6. Cottage cheese.
7. Fresh fruit like apples, bananas, berries, grapefruit, kiwi’s and pineapple.
8. Oatmeal.
9. High Fiber, low sugar cereals like Weetabix and Bite Sized Shredded Wheat
10. Whole grain or sprouted wheat bread.
11. Natural peanut butter, almond butter or cashew butter.
12. Pea-meal Bacon.

10 healthy breakfast ideas you can make with this list:

• Fresh Fruit Plate.
• Cottage Cheese and Berries.
• Yogurt and berries.
• Toast with Peanut (or other nut butter) and a glass of 1/4 cup chocolate milk – 3/4 cup skim milk.
• Breakfast sandwich with pea-meal and eggs. – Great to go!
• Cereal. With or without fresh berries.
• Banana dipped in Peanut butter with a glass of milk. (add 1/4 chocolate milk to this for a delicious chocolate peanut butter banana breakfast)
• Oatmeal. You can add banana to sweeten it up. I have a client who puts 1 tbsp of natural peanut butter in her oatmeal!
• Scrambled, poached, soft boiled or sunny side up eggs and toast.
• Cheese Toast.

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1. On The Go Breakfast Ideas
2. The Passover Challenge – Breakfast Ideas
3. Grab and Go Healthy Snacks

You may have finished off your day with a glass of wine and a slice of pie, but you have a chance every morning to start your day off right!

Whether you’re a breakfast eater or not, this holiday season make it a point to wake up to a healthy breakfast everyday!

Why is breakfast so important?

1. You may not be physically hungry in the morning but that doesn’t mean your brain and muscles (including organs) don’t need the energy to help you get moving and thinking! (Would you let a toddler or tween leave the house on an empty stomach? Neither should you)
2. Studies have shown that a healthy breakfast can help you curb cravings and eat fewer unnecessary calories during the day.
3. After a nights sleep, your body is in ‘fasting mode”. In order to wake up that metabolism you have to ‘break- your- fast”.
4. Breakfast will  set you off on the right foot for the day. Sometimes all you need to stay healthy and active during the day is the right beginning.

SOME GREAT BREAKFAST IDEAS

• Steel cut Irish oatmeal with sliced banana ( Can be made the night before!)
• Yogurt and berries
• Plate of fresh fruit
• Whole grain toast (I like Ezekiel) with natural peanut butter. I really love this with sliced banana on top and a glass of milk on the side.
• Whole grain cereal like Bite Sized Shredded Wheat or Weetabix.
• If you have time, make an egg sandwich to go. Use a whole wheat or Ezekiel English muffin, a slice of Peameal bacon and an egg!
• Make a smoothie with plain yogurt, frozen berries and some skim milk.
• Cottage cheese with berries.
• If you’re in a rush grab things like- a yogurt, a cheese string, an apple, a banana, a slice of whole grain with a natural nut butter and hit the road!

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Here is what my snack list looks like- pretty predictable if you read this blog!:

• Skim milk/non fat milk
• 1% chocolate milk
• 1% cottage cheese
• Celery
• Cucumber
• Carrots. Not the baby kind, but the real ones.
• Cherry Tomatoes
• Almonds and Cashews – Raw, unsalted
• Non fat plain yogurt
• Cheese strings
• Brick of Cheese (Parmesan or Old Cheddar)
• Lara bar
• Fresh Fruit

When I get home from the grocery store (before I put these snacks away) I portion them. I cut up all my veggies and put them in water and store them in the fridge so they’re easy to grab and munch on. No prep work needed when I’m hungry at 2.30 pm and I don’t want to cut celery!  I also divide my nuts into one ounce bags.

For me personally it sets me up for success during the week. I know I have a house stocked with tons of snack options to choose from. When I get hungry at home- I have no excuse but to reach for one of theses healthy munchies. As well, most of these snacks travel well – so if I’m going to be out all day- I carry at least two snacks with me. If I don’t need them, I just bring them home! But chances are I eat them both Being prepared keeps hunger at bay which keeps a binge at my next meal at bay.

*Don’t feel like you have to have the same snack list as I do. The point of the list is merely to have one. Stock your house with healthy snacks and carry them with you. Chances are you are going to reach for what’s easiest when you’re hungry. And if the cut veggies happen to be the easiest thing to grab, your laughing!

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I know this may sound funny, but I’m always on the look out for snacks that feel like chips. You know that feeling of reaching into a bag and grabbing something crunchy, then reaching into the bag again and grabbing another and another. Munching on something that’s not celery! (Although I do love celery!) We’ll I think I just found the answer to my snack in a bag dilemma! It’s called Sensible Foods and it’s simply freeze dried fruit. Nothing added, nothing taken away (expect the water!) They are crunchy and sweet and taste just like a treat. ( I fully had not intention of rhyming, but I’m leaving it) But the secret is- they are really healthy! All natural, no added preservatives no added sugar! Packed with fiber and Vitamin C!

Have a look in your local health food store for them! I just discovered the Cherry Berry Flavor – freeze dried blueberries, strawberries, cherries and apples. Yumm. I’m almost tempted to go buy a freeze drying machine because I loved them so much! I figure they must be crazy easy to make with the right equipment! Anyway, for now, they are worth of the pricey two or three dollars that I paid for them.

Check them out:

http://www.sensiblefoods.com/

Here is the breakdown for one bag (21g) :

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Here is all that you’ll need :

• 1 ounce of sliced hard Parmesan cheese
• One green apple

1. Slice cheese thinly and place it on-top of apple slice. Voila!

The protein in the cheese and the fiber in the apple will help keep you feeling satisfied and full. Not to mention the over 300mg of calcium the cheese provides! The apple is also filled with great vitamins and minerals including Potassium, Vitamin A , Vitamin C and Folate to name a few.                 

* Nutritional Information

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