Strawberry Topping Pancake Recipe

Strawberry topping pancakes

Pancakes can make a great start to the day.  But choose a MultiGrain Pancake Mix.  It is a healthier choice.  Healthier than a mix with white flour.  It will have a nutty consistency, not to mention the nutritional benefits.  I came up with a strawberry topping pancake recipe strictly because I wanted something different for breakfast.  I was more hungry than usual and this recipe was just the thing to manage that craving.

Choose a pancake mix that offers ingredients like, Wheat flour, Barley flour, Rolled Oats, Brown Rice.  These will offer some calcium, fiber and Iron.  So you’ll have a good start right up front.

Strawberry and Pancake

For the Pancakes, you’ll need:
2 cups Pancake Mix (Multigrain best)
2 egg whites
3 tablespoons oil

1 medium griddle or non stick pan
1 spatula
1 wire whip

1 teaspoon – Honey
1 teaspoon – Almond Butter
3 large Strawberries
1 tablespoon – Plain Non-fat Greek Yogurt


Follow the directions on the pancake mix box.  It usually goes something like this:

2 cups of Multigrain Mix.
1 cup of milk ( I use almond milk, you might choose whatever milk you like best.)
2 egg whites
3 tablespoons of oil ( I used olive, you might choose another, olive oil is usually used for low slow temperatures.  I use low temperatures.)

Use a wire whip and blend the ingredients until smooth.  Pour about ¼ cup per pancake onto a lightly oiled and preheated 375 F griddle or nonstick pan. Cook almost 1 ½ minutes on each side or until golden brown. This will usually make 12 – 14 pancakes.

Preparation to eat them: (this is the fun part.)

Taking your plate, swirl a squeeze of honey on the bottom of the plate.  Now

Honey Bear
Honey Bear

take your favorite nut butter, (I use almond butter.) and swirl a teaspoon full, on the bottom of the plate.  This will mix in with the honey.  Lay one pancake on top of this mix of honey and nut butter.

Then smooth nut butter on top of the second pancake.

Take your 3 large strawberries and slice them thinly. Sprinkle these slices on top of your pancakes. (If you are in a rush, in the interest of time just put the whole strawberries on the plate and slice them as you eat, that’s really sorta fun.)  Top the pancakes with a tablespoon of plain non-fat Greek yogurt.

Want some extra crunch?

Sprinkle a few walnuts on top. This adds that extras deliciousness.

Now stick your fork in and enjoy. Bon Appetit!

Other tips:

If you prefer a little heartier breakfast, add an egg on the side.

Like this recipe?  Then please add your comments below.

Should I Drink More Water?

4 Good reasons to drink more water:

Have you been looking for a good reason to drink more water?  We all need something to motivate us to reach for a glass of water more often.  Especially with the summer temperatures.  But really, we should always be conscious of the need to make sure we drink enough water.

Why should I drink more water when its so easy to reach for coffee, tea or some other liquid?  I’ve found that there are PLENTY of good reasons to drink more water.

In the past it has been recommended that we drink eight glasses of water daily.  But that thinking has changed somewhat.  In reality how much water we drink will vary from person to person.  We need to drink water for many reasons. The fact is drinking water is absolutely essential to our health.

1:Proper Hydration, remain properly hydrated.

The human body is made up of about 60% water. That fact sticks with me and it started me to thinking about how much water I don’t drink. It’s a motivating thought and helps me to drink more water. Our bodies need water.

We can drink plain water or other liquids but we need to make sure to be properly hydrated.  This keeps us refreshed and alert.

We can also find water in foods.  Water is essential in order to replace the large amounts of liquids we lose each day.  Fluid losses occur continuously, from skin evaporation, breathing and bathroom breaks.

These losses need to be replaced throughout the day each day to maintain good health


When our water intake does not equal our output, we can become dehydrated.  In warmer climates we need to be especially conscious to drink more water, especially with the close to three digit temperatures we are facing this summer.

Whether just walking around in the sun or sitting inside we need to remember to keep hydrated.

2:Exercising,  replace your fluids.

If we are engaged in strenuous exercise we want to also remember to drink water. I used to have a personal exercise coach. At the start of each session I was handed a bottle of water.

Its good to drink water while engaged in exercising.  At the end of each session as I walked out I was always handed another bottle of water and a reminder to always remember to replace your fluids.  Drinking water regularly is beneficial in keeping our fluid level adequate.

3:High Altitudes, you are closer to the sun.

If you live at high altitudes you also need to very sensitive to the need to drink water often. I’ve visited Colorado often.  I had always wondered, why would I feel so tired and so parched almost?

The reason is that the high altitude causes a person to dehydrate. Drinking too little water can quickly lead to dehydration at altitudes above 5000 feet.

4:Older Adults, are also sometimes distracted by other things.

If you are an older adult your sense of thirst may not be as sharp as needed. So remember to drink water often.

8 Benefits of Drinking Water:

  • Improves your Mood.

Water helps you to think, focus and concentrate better. Water helps you to stay alert. If you are dehydrated, it makes you feel light headed, confused. It makes you feel irritable and more sensitive to pain.

Dehydration can cause headaches. That explains a lot to me since its in the summers when I notice the headaches.

  • Improves the health of your heart.

When properly hydrated this helps the heart more easily pump blood through the blood vessels to the muscles. According to the American Heart Association water is critical for your heart health. If you are well hydrated, your heart works more efficiently.

  • Helps maintain the proper balance of body fluids.

These bodily fluids includes digestion, absorption, circulation, creation of saliva, transportation of nutrients and maintenance of the body temperature.
When the body is low on fluids the brain triggers the body’s thirst mechanism. You should listen to those thirsty cues and drink water.

If there is no water around at the time drink another beneficial liquid.  Other choices could be juices, tea  or coffee.  If its coffee or tea, decaffeinated is better than caffeine, but a caffeinated liquid is better than not replacing liquids when thirsty.

Remember Alcohol interferes with the brain and your kidney and this causes excess excretion of fluids and this can lead to dehydration. So its best to drink other liquids instead. Water is the best fluid you can drink. .

  • Promotes Weight loss.

Drinking water can also help to control calories. Substituting water for high calorie beverages is a good choice as it does not have the obvious extra ingredients such as sugar.  Eat foods that have a high water content, such as fruits, vegetables, broth based soups, oatmeal, and beans. This higher volume requires more chewing and it is absorbed more slowly. This helps you to feel full.

  • Helps to energize muscles, increases energy and relieves fatigue.

If you are properly hydrated you will likely have more flexible muscles. Water acts as a natural lubricant for muscles and joint. When cells don’t maintain their balance of fluids and electrolytes they shrivel this can lead to muscle fatigue. They don’t work as well and performance can suffer.

Its important it drink water about two hours before exercise and before going out into the sun. During exercise start drinking fluids early and drink them at regular intervals to replace fluids lost by sweating.

If you suffer from backaches, drinking more water may help. The bones of your vertebrae are supported by discs. The central nucleus of each disc is made of water. Therefore a lack of water can affect these discs.

  • Water helps to keep our skin looking good.

Your skin contains plenty of water and functions as a protective barrier to prevent excess fluid loss. Dehydration can make your skin look dry and wrinkled. This can be improved with proper hydration.

So water keeps your skin fresh, soft and supple.  Water keeps it smooth and it keeps a healthy glow. Using moisturizer can help to lock moisture into your skin. This creates a physical barrier to keep moisture in.  Who doesn’t want good looking skin?

  • Flushes out Toxins.

Water helps your kidneys. Your kidneys do an amazing job of ridding your body of toxins, as long as your take in adequate fluids. When you get enough fluids, urine flows freely. It is light in color and free of odor.

When you body is not getting enough fluids, urine concentration, color and odor increases because the kidneys trap extra fluid for bodily functions.

If you chronically drink too little you may be at risk for kidney stones. This is especially so in warm climates.  So its really important to drink enough fluids.

blue berries, lemon, orange, strawberries

If you don’t like the taste of plain water, add a lemon slice, or drop in a couple of watermelon chunks, drop a few slices of strawberries in. I’ll even drop apple slices in mine and then eat the apple slices. You can also drop a mint leaf into a glass of water, its so refreshing. You get the idea.

  • Maintains Regularity.

Water helps to maintain normal bowel function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration, the result is constipation.

Adequate fluid and fiber are the perfect combination because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly.

The conclusion, there are PLENTY of good reasons to drink water.

5 keys to help you increase your fluid intake.

  • Have water or a beverage with every snack and meal.
  • Choose water or beverages that you enjoy.
  • Eat more fruits and veggies.
  • Keep a container of water with you, in your car, at your desk or in your bag.
  • Choose beverages that meets your needs.

Helpful Hints:

-If you are watching your weight then choose beverages that do not contain calories.

-Decaf drinks are better than caffeinated drinks. Caffeine acts as a diuretic which causes you to lose more fluids.

-Remember if you feel thirsty you are not drinking enough water, so drink a refreshing glass of water and get hydrated.

Did you like what you read?  Then please leave a comment or questions below.

Why is Honey Good for you?

honey jar
honey in jar

Honey has a great reputation.  It’s sweet and associated with those cute bees. Honey gets its flavor and its golden hue from the nectar of the different flowers the honeybees visit. It ranges from a pretty pale yellow to dark amber in color. But why is honey good for you?

The darker honey contains more antioxidants. The actual levels are low if compared to fruits and vegetables.  The color is not so important when choosing which one to buy. So just pick the one you prefer.

Honey has a very long history. It has been used as a food and as a medicine. It’s very high in beneficial plant compounds. It also offers several health benefits. It is especially a healthy choice when used instead of refined sugar. Refined sugar is 100% empty calories. So honey is the better choice when choosing a sweetner.  Honey is easily absorbed by the body and quickly converted into energy.

Health Benefits

There are health benefits which are supported by science.  Honey contains some nutrients.  A veritable storehouse of B vitamins, various minerals and antioxidants.   It’s a sweet thick liquid made by honeybees. The bees swarm their environment and collect the sugar-rich nectar of flowers.

Once inside the beehive, they work to process the sugar-rich nectar. Once this is done, honey is the sweet beautiful result. This liquid serves as stored food for the bees. The smell, the color and taste depends on the types of flowers the bees have visited. My favorite and the most used by me is multi-floral and clover.   This one seems to work well in most things and doesn’t change the flavor of my tea or coffee (yes I add it to coffee) But try different ones pick a favorite or just try them all.

Honey has many beneficial bacteria and nutreints.  Raw honey can carry harmful bacteria which is dangerous for babies.  Honey comes with a warning, do not feed honey to infants under 1 year of age.

Nutritional Benefits:

honey lavender
honey bee and lavender

Nutritionally; 1 tablespoon of honey (21 grams) contains 64 calories and 17 grams of sugar, including fructose, glucose, maltose and sucrose.

Honey contains almost no fiber, fat or protein. It also contains trace amounts (under 1% of RDA) of several vitamins and minerals.  Raw honey has not been heated or filtered.  A 2012 study by the National Honey Board found that processed honey has the same nutrients as raw honey—and neither type is a significant source of nutrients.

Crystals in Honey:

honey crystalized
crystalized honey

Have you ever been surprised to see your honey develop granules?  It has simply crystallized. It has not gone bad. To return it to liquid form you can gently place the jar in boiling water. Or you can just sit the container in hot water and wait awhile.  It’s  best to store honey at room temperature.  When placed in the refrigerator that’s when it’s more likely to form crystals.

More honey tips:

There is science to support applying honey to treat wounds. But not just any honey will work. Studies have shown that honey made from flowers in certain regions work. These would include honey from the manuka bush in New Zealand and Austraila. And honey from the Adamawa savannah in Cameroon—are effective in speeding healing and preventing infection in burns and some other types of wounds.

And is it true that honey can relieve allergies? Can eating honey really relieve seasonal allergy symptoms? It is believed that eating locally produced or raw honey contains pollen that may help desensitize your allergies. There are minute amounts of pollen in honey and it comes from flowers, not from the grasses and trees that trigger most allergies, according to the American College of Allergy, Asthma & Immunology.

The FDA has no standard of identity for honey.  It has issued draft guidelines whereby a product can be called “honey” only if honey is the only ingredient; if other ingredients are added, the label must say so (such as a “blend of honey and sugar”).  Products in violation would then be considered misbranded. Read the label, read the ingredients, choose honey.

Real Honey

To make sure you’re buying real honey  Look for the True Source Certified logo, which means the honey (whether domestic or imported) meets certain standards, including traceability, as verified by an independent third party. Though True Source is a self-regulating industry group, its goal is to “support legal, transparent and ethical sourcing” in order to preserve the quality of honey and its “golden reputation.” it is not difficult to find certified honey.  It’s usually sitting in the honey section. 

It is less likely locally sourced honey and honey from small companies are adulterated.

Hope you like this post.   Please do leave a reply below.   If you have questions leave that below too.

Which bread is best and healthier?

Which bread is best?

So which bread is best digested?  Why not try Sourdough bread.  Sourdough bread is easier to digest.  It is better for blood sugar than most bread.  Sourdough bread is made differently than commercially prepared bread and gluten free breads.  Sourdough is fermented bread.  The fermentation process makes it easier to digest.  Therefore it is less likely to spike blood sugar levels.  This makes the gluten in sourdough bread easier to digest.

Popular in the Mediterranean diet:

Sourdough is really popular in the Mediterranean diets.  It is also very well received in the San Francisco area in California.  Traditional sourdough recipes use wild yeast and lactic acid bacteria.  Lactic acid bacteria are the same type of beneficial bacteria found in fermented foods like yogurt, pickles, kombucha, sauerkraut and kimchi.

Why is it different?:

Sourdough uses a starter made of fermented wild yeast, lactic acid bacteria, flour and water.  The sourdough starter begins to ferment the sugars in the dough.  This changes the molecular structure.  This breaks down its components, creating lactic acid and lactobacilli.

Probiotic lactobacilli contain the enzyme phytase.  This breaks down phytic acid.  This makes the sourdough bread easier to digest.  Therefore it is easier for the body to use the nutrients and minerals.  Studies show that the lactic acid in sourdough can actually release more antioxidants during fermentation.  Sourdough fermentation also tends to increase the folate levels in the bread too.

This natural fermentation causes sourdough to possess a variety of bioavailable nutrients.  It’s rich in B vitamins, B1, B6, and B12, folate, thiamin, niacin, riboflavin, vitamin E, selenium, iron, manganese, calcium, magnesium, phosphorus, zinc and potassium.  That’s an impressive list there.  It also has well balanced proteins and fatty acids.

Where to get it.

Not all sourdough bread is made the same way.  Depending on how long it ferments and how long it is kneaded, can make a difference in the quality of the bread.  Really tasty bread usually has so much character in its appearance.  If you like sourdough, find one that works for you.  You can usually find fresh baked sourdough breads in quality bakeries.  Quality restaurants also usually have genuine sourdough breads.  The fresher bread is often the tastier one.

How to eat it:

Enjoy your bread with healthy nut butters and bananas.  You can fill it with hummus and roasted or raw (tomatoes and peppers.)  Spread a little honey on your bread.  You can toast it, just be creative .

Other Tips:

  • More recommended breads are:
  • Croissant with butter and honey
  • Rye bread
  • Multigrain bread
    Bread multigrain

    Multigrain bread (whole grain bread make sure the ingredients are listed at the top.)

As with all foods, remember keep it healthy and remember portion control.

I hope you like this post.  Please leave a comment below.

Need a Great Smoothie for Energy?

One Great Smoothie for Energy

This smoothie is great for energy.  If you find you are sluggish and just cannot get started try this one.  I found this smoothie provides me with an immediate boost.  That’s because all the ingredients are energy producing.  The greens provide all sorts of nutrients needed to fuel the body.  Adding in strawberries and blueberries just enhances this healthy smoothie all the more.  With berries you get a good source of vitamin C.

The blueberries contain anthocyanins, these can help improve heart health by fighting plaque buildup.  These are rich in phytonutrients-naturally occurring plant chemicals and are thought to have the ability to prevent disease.  Blend all the ingredients together and drink it up.   This smoothie is so nutritious you may actually forget you were having a problem getting started.  Here is the recipe.

Smoothie for energy

2 Strawberries

1/4 cup of Blueberries

Hand full of washed spring greens

Few sprigs of cilantro

2 tablespoons of crushed walnuts

1 tablespoon of sunflower seeds

Dash of cinnamon

1/2 cup of Fage plain non-fat yogurt

1/2 cup of flax milk

1 teaspoon of honey

Blend all ingredients.

Berries and nuts smoothie

Smoothie for energy

The  cilantro gives this smoothie its special fresh flavor.

The flax milk gives it that extra special heart healthy addition of omega 3s.



Please let me know how much you like this in the comments area below.

Would you like Fresh Organic fruits and vegetables delivered right to your door?


Most of us would love to have fresh organic produce and foods readily available.  While it can be fun going to the grocery store wouldn’t it be nice to have fresh garden produce delivered right to your door.  Capay Organic is an organic farm that does just that.  Their website is Farm Fresh To You.

About Farm Fresh To You:

Capay Organic, is a second-generation organic farm that got its start in the Coastal Range’s Capay Valley, 90 miles northeast of San Francisco and 35 miles west of Sacramento. It was founded in 1976, so it’s been around a long time.   Capay focuses on growing food the natural way.  Capay offers Home and Office Delivery services.

How much does it Cost?

Orders range from $26 to $110 per week.

You can change up your order for less or more once you’ve started your online delivery.  The is a great feature because their delivery options are flexible.  So you can tweak you order to fit your budget.

Your options are: 

weekly, every other week, every 3 weeks, every 4 weeks.

Sizes are:

mini, small, medium and large.


So you can change up when and how much you want delivered from week to week.   I like this company’s offerings.

So instead of wandering through the grocery store isles looking for the freshest vegetables and wondering if they’re organic or not.  Why not enjoy the convenience of ordering online and let Fresh Farm to You deliver right to your door.

To find out if they are in your neighborhood why not go the their site, simply enter you zip code and order a box of some fresh organic vegetables, fruits and even eggs.

Let me know what you think after you get your first box from Farm Fresh to You.  Leave a reply below.


What are Benefits Eating Sunflower Seeds?

What are Benefits Eating Sunflower Seeds?

That’s an easy one to answer. This inexpensive seed is packed with nutrients. And that is so good for you.   The benefits eating Sunflower seeds are many and varied.  These seeds are an outstanding source of vitamin E and will easily provide your dietary vitamin E requirement.   Vitamin E functions as an antioxidant. Vitamin E helps to reduce inflammation and promotes a healthy immune system.


Sunflower seeds also provide a nice amount of folate, iron, manganese, selenium, vitamin B6, zinc, protein, and fiber and essential linoleic acid. The healthy fats in these seeds can also keep your appetite more regular and like all seeds they contain a concentration of nutrients.


Heart Healthy

Sunflower seeds can keep hearts healthy and cholesterol levels low. That’s because these seeds have a high fat content that’s good for the body.


How do I add Sunflower Seeds to my diet?

You can sprinkle a tablespoon of these over yogurt or even in a bowl of hot oatmeal. They also add a delicious flavor when sprinkled on top of a green salad at lunch. It gives it an extra crunch and adds a good splash of healthy fat. It just makes salad a bit more interesting.  If you opt for premade packs of these check the salt content. I like them freshly toasted with no salt. This seed is fun to eat. I sometimes eat them by the handful. But I’ve learned writing this post that as with everything, we should be moderate since they are high in calories.


Where do you get these healthy seeds?

You can buy them from the bulk seed section at the Grocery store. If you buy the raw shelled ones, it’s easy to see and smell if they are fresh or not.

sunflower seeds shelled
Sunflower Seeds shelled

If you buy them in bulk in the shells, make sure they have clean unbroken shells. Make sure they are crisp and don’t smell old.   If you buy them already shelled, make sure to buy from a store that carries fresh often refilled seed bins.


How do I prepare these?

Place shelled sunflower seeds into a baking pan or on a baking sheet. Preheat the oven to 425 on the broil setting. Put the pan half filled with these little seeds and wait 7 to 10 minutes or when you smell a wonderful toasty smell mmm wonderful to smell. Then take the pan out stir to mix, then put back in the oven,   wait just a few more minutes, remove from oven, make sure most are toasted just a bit.  (If you prefer you can also toast on the stovetop by heating on low in a saucepan and stirring occasionally for about 5 to 7 minutes.)  Careful these are so addictive and with no salt. Of course, you can lightly add salt if you like.  But Sunflower seeds taste great just toasted with nothing on them. You can snack on these if you’re craving something salty or chip like. This does away with that craving. Sunflower seeds will also keep you full.


More Sunflower Seed Tips

Try adding to muffins, breads or in cookie recipes. Do you sauté veggies on the stove top? If so then sprinkle some toasted seeds on these.

Why not try these raw or toasted? And please do let me know what you think by leaving a note below.

Super Healthy Breakfast Ideas, with Strawberries and Yogurt why a favorite?

Why is this a favorite for

Strawberry nut yogurt
Strawberry with Greek yogurt

breakfast?  That’s an easy one for me to answer.  The fresh smell of strawberries first thing in the morning.  Add a handful of blueberries and nuts to round this one off.  This is definitely one of the super healthy breakfast ideas.

A Favorite Go To:

I have never seen anyone turn this one away.  This is my favorite go to when in a rush which is most mornings.  So it’s hands down my favorite.  And it really is so super healthy.  With your strawberries you’ll get your vitamin C’s right up front.  Add  these to your favorite greek yogurt.  This one gives you a wonderful start to the day and it’s filling too.  Top this one off with a few shakes of the cinnamon shaker and this adds in extra nutrients like calcium, fiber and iron.  The cinnamon balances out the sugars in the fruit and helps you to stay full longer.  And the blueberries helps to clear the brain fog.  A super healthy breakfast idea, yes I think so every morning when choosing this dish.

Here’s what you’ll need:

  • Strawberries
  • Blueberries
  • Walnuts

    Berries nuts and yogurt
  • Almonds
  • Granola
  • Greek Yogurt
  • Cinnamon
  • Honey


Layer blueberries, cut strawberries and greek yogurt (no fat is my favorite) into a small deep cereal bowl or a tall goblet/parfait glass until almost full.  Top with a few walnuts, almonds and sprinkle top with granola.  Add another tablespoon of yogurt and swirl a little honey on top.  Sprinkle the top of this with cinnamon, just a couple dashes.   10 min preparation.  Enjoy this wonderful little dish.     

Please let me know what you think.  Leave a comment below.

Eating the Correct Portion Sizes, Why is this Important?

Portion size is probably as important as what you eat and its good to revisit this topic.  This is especially true when you are trying to prevent stomach aches.   Eating the correct portion sizes will also help to stabalize the ideal weight.  For me eating the correct portion sizes, are as important as what foods I eat.  A good example, I find that anytime I eat out, I bring home another meal.  And that’s okay because eating out is expensive,  getting another meal from leftovers is a good thing.  In my case, I also used to feel compelled to eat everything on my plate.  My mother made that a very important thing to do, when I was a child and it remains with me.  However she put the right portion on my plate.  So it was necessary for good health to eat everything on my plate at that time .


Size Matters

As an adult when eating out in restaurants, I’ve learned that my plate is the same size as that of anyone eating the same meal.  That detail is important because we are all different in size, tolerance and age.

Recommended Portion
Recommended Portion

So there you have just a few reasons our plates should likely be different in portion size.  We need to use good judgement when choosing how much too actually eat.  That means when eating out or when eating at home.  We should always make it a point to eat the correct portion sizes of vegetables and other items.  Otherwise we end up overeating and what do you think happens?  Likely we get a stomach ache.  And we may also gain unwanted weight.  And if you have a sensitive stomach that is even more of a problem.


So what do we do to learn healthy eating portion sizes?

So what are we to do?  It’s simple really, no one wants to make work out of eating.  So we have to learn what the proper portion is and make it a habit and then it becomes easier to do without much thought.  When that happens we start pushing back when we’ve had enough to eat.

Plate of vegetables
Vegetable wrap and salad

I work on that because I still have that instinct to eat everything on my plate, but when that happens I start feeling unwell and having stomach aches often.  Now that I know why, I get right back into the habit of eating the correct portion sizes for me.  Once you find what portions are right for you I know you’ll do that to.  Here are some hints on how to find healthy portion sizes for you.



  • Fresh, frozen (best),canned and dried
  • 5 servings per day




  • Fresh, frozen (best), frozen canned and dried
  • 4 servings per day


  • 1 medium whole fruit (best)
  • ½ cup cut up fruit (best)
  • ¼ cup 100% fruit juice
  • ¼ cup dried fruit



  • At least half should be whole grain/high in dietary fiber.
  • 6 servings per day


  • 1 slice of bread
  • 1 small tortilla
  • 1 cup ready to eat cereal flakes
  • ½ cup cooked rice, pasta, or cereal
  • ½ cup of popped popcorn



  • Fat free and Low fat
  • 3 servings per day


  • 1 cup milk
  • 1 cup yogurt
  • 1.5 oz of cheese


Poultry, meat and eggs

  • Lean and extra lean; skin and (visible fat removed)
  • 8-9 servings per week


  • 3 oz cooked meat or poultry
  • 1 egg or 2 egg whites


Fish and other seafood

  • Preferably oily fish that provide omega-3 fatty acids
  • 2-3 servings per week


  • 3 oz cooked fish or seafood


Nuts, seeds, beans and legumes

  • 5 servings per week


  • Tbsp peanut butter
  • 2 Tbsp or ½ oz of nuts or seeds
  • ¼ cup cooked beans or peas


Fats and oils

  • Preferably unsaturated
  • 3 servings per day


  • 1 Tbsp vegetable oil ( best, olive safflower)
  • 1 Tbsp soft margarine
  • 1 Tbsp low fat mayonnaise
  • 1 Tbsp light salad dressing


Did you know?

  • Overeating can lead to weight gain
  • Overeating alters your blood sugar levels
  • Affects your mood makes you sluggish.

Let me know what you think.   Please comment below.


Benefits eating Strawberries, what are they?


Benefits eating Strawberries, what are they?

Strawberries, Strawberries, who needs to be convinced of the benefits eating strawberries?  Fresh strawberries are a sweet favorite.  They smell great so the anticipation of eating them is the singular thought of oh yum Strawberries.   I like to think of them as miniature apples, not for any reason but that when I pick them up they are as beautiful as any apple, if not more.  But I like both.


Strawberries are delicious  in a particularly strawberry way.  They taste great mixed into yogurt or oatmeal.  You can also blend them into a smoothie.  They are also really great added into salads. I mix them into any type of salad, but they are most always found in spinach salads. But whatever salad you decide to drop them into will just be enhanced.

Low in Sugar

Juicy Strawberry

The benefits of eating strawberries starts with the fact that they are amazingly low in suger.  I eat them right out of the refrigerator.  I might grab one as I prepare  breakfast or just munch on one before dinner.

Make sure when you get them home, to rinse them in water with just a little vinegar to help make sure they are clean.  Washing them in this mix also helps to keep them fresh longer.  But do enjoy these sweet jewels anytime of the day as a great breakfast item, an afternoon snack or before dinner snack.  It’s one of the most beautiful packages of vitamin C,  I can think of.

Nutrition, benefits of eating strawberries

Strawberries are rich in these essential nutrients:

  • vitamin C,
  • potassium,
  • folic acid, and
  • fiber.


More nutritional benefits:

One cup of fresh strawberries contains 160 percent of the daily recommended quantity of vitamin C for only 50 calories.  Strawberries boosts immunity.  They promote eye health.  They also fight bad cholesterol and may help to reduce inflammation.  Strawberries regulate blood pressure because of their potassium content.


These sweet beautiful berries are just packed with nutrients and are so delicious.  They also aid in weight management, since they are naturally low in calories, fat-free and low in sodium.


This delightful fruit has so many more benefits not mentioned here.  Enjoy these in moderation.  But why not add this lovely fruit to your healthy eating routine.



Thanks for visiting my website, come back often.  Please drop me a comment below.