Summer Is Ours!

Be Healthy! Be Happy!

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Scrambled Eggs with Toast and Grapefruit!


Servings: 2


  • Cooking oil spray
  • 1/4 pound smoked chicken breast, cut into cubes
  • 1/4 cup egg whites
  • Salt and pepper, to taste
  • 1/2 cup shredded nonfat cheddar cheese
  • 4 slices whole-grain bread, toasted
  • 2 grapefruit, cut in half and seeded


  1. Coat a nonstick skillet with cooking spray and heat the skillet.
  2. Add the cubed chicken and egg whites.
  3. Season with salt and pepper and cook for 2 minutes.
  4. Add the cheese and cook until the cheese is melted.

To serve: Spoon the scrambled eggs onto plates and serve with toast and grapefruit.
Recipe provided by The 5-Factor Diet (Meredith Books, 2006) by Harley Pasternak, M.Sc., with Myatt Murphy.



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Eat Healthier Desserts!

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Baked Apples

Here are the ingredients you’ll need:

· 1 medium apple (I love the taste of Honey Crisp apples)
· 1/4 cup water
· 1/4 tsp. granulated sugar
· 1/8 tsp. cinnamon
· 1/4 cup Fat Free Reddi-wip


  1. To make this yummy dessert, first preheat the oven to 375 degrees.
  2. Core the apple by taking a knife and cutting a circle around the core, and then pull it out.
  3. Place the apple in a casserole dish and pour water over the it.
  4. Then sprinkle it with sugar and cinnamon.
  5. Bake in the oven until the apple is tender, for about 45 minutes.
  6. Top the apple with fat-free Reddi-wip.
  7. Enjoy!

Credit to Seventeen Magazine
“Nutrition Tips From The Biggest Loser Expert!” Seventeen. N.p., n.d. Web. 22 Apr. 2013.

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Makeover Your Grocery List!

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When you get hungry and have no healthy foods in your house, it can be tempting to reach for something unhealthy, like junk food. Fix this by keeping a few staple items in your house, so you can reach for those instead of that bag of chips.

You can use these items in so many different ways and in tons of dishes:

Lean protein

  • I love the Applegate Farm brand of deli meats, such as turkey and chicken slices. Not only do they taste delicious, but they also don’t have any preservatives!

Low-Fat Cheeses And Yogurt

  • The brand Horizon makes great organic and hormone-free cheeses. And for yogurt, always look for 0% fat Greek yogurt, like Fage or Chobani.

Whole-Wheat Pasta

  • As long as the pasta you buy says “made with 100% whole wheat or whole grain,” you’re good to go! If you’re a picky eater and don’t love how whole grain pasta looks, try Dreamfields, or Ronzoni Smart Taste—both look and taste just like white pasta!

Frozen Fruits and Veggies

  • Always keep these handy! I love mixing frozen fruits with ice-cold non-fat milk or yogurt for a mid-day treat, and frozen veggies can be heated up for a quick, healthy stir fry dinner—just throw in chicken and brown rice.

Seventeen Magazine
“Nutrition Tips From The Biggest Loser Expert!” Seventeen. N.p., n.d. Web. 22 Apr. 2013.

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Crave for a sundae? Make it!

There are lots of ways to make dessert healthy! If you make
fruit the main part of the dish, you can make a dessert that doesn’t have tons
of calories. One I especially love is a play on the classic sundae.


  1. Peel a banana
  2. top it with a few teaspoons of fat-free cool whip
  3. two teaspoons of chocolate syrup
  4. some nuts (for a little crunch and added protein!)
  5. fresh fruit like blueberries, strawberries, or raspberries

This “sundae” has just enough chocolate to satisfy your sweet tooth, but the fresh fruits make it a yummy and healthy choice—you won’t even miss the ice cream or candy toppings!

Seventeen Magazine
“Nutrition Tips From The Biggest Loser Expert!” Seventeen. N.p., n.d. Web. 22 Apr. 2013.

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Raspberry Yogurt Popsicle


  • 2 cups of milk
  • yogurt
  • 2 tablespoons honey, add more to taste
  • 1 pint fresh raspberries


  1. In a large bowl, stir together the yogurt and honey.
  2. Taste and add more honey if you’d like.
  3. Put 1 or 2 raspberries in the bottom of the popsicle molds.
  4. Pour a bit of the yogurt mixture over the berries, then alternate adding berries and more yogurt mixture until you fill the molds. The raspberries are light enough so they’ll suspend in the yogurt wherever you place them.
  5. Freeze for at least 4 hours before serving.

Seventeen Magazine suggested to “dip the top in honey, then granola.”

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Get Glowing!

You may love spending time under the sun, that doesn’t mean your skin does! Catching rays will ruin your complexion, but peaches are loaded with vitamins A and C, which help you stay dewy and smooth all over.

  • 4 to 5 peaches
  • 2 tsps. of honey
  • 2 tsps. of lemon juice


  1. Lightly blend the peaches so there will still be chunks
  2. Mix slightly all together the ingredients with a utensil because you might over blend
  3. Put all in a clear plastic cup(s) or in Popsicle molds
  4. Put in the freezer and wait for about 3 to 4 hours
  5. Take it out and enjoy!

Credit To: Seventeen Magazine
Joel Horowitz
Alyse Levine, R.D.

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The Flavor Quest!

This summer, I know for a fact, it’s going to be BLAZING HOT! Why? Well it’s Houston for goodness sake!
All of us are going to find something cold to eat; ice cream, snow cone, etc. However, we all know that all those goodies comes with A WHOLE BUNCH of sugar, which leads to gaining weight and getting almost all of us….well…moody.
Instead of getting those brand name ice cream (Blue Bell, etc.), why not get some nonfat yogurt?
ALL DEPENDS ON WHAT YOU GET. (Remember: Eating what you REALLY want is okay, as long as you know not to go overboard or get more than you need.)


Here are some stores you can get yogurt at in our area:
303 Memorial City Way, Houston, TX (memorial city mall)
11700 Westheimer Rd, Houston, TX 77077
19901 Kingsland Blvd, Houston, TX 77094
3825 Richmond Ave, Houston TX 77027

Yogurt bingsu, a Korean shaved ice dessert top...

Yogurt bingsu, a Korean shaved ice dessert topped with yogurt ice cream. (Photo credit: Wikipedia)