Excitable Boy

Found out, one of my favorites, Nova lox has only 70 calories in 2 ounces!

This healthy breakfast of Nova lox, cherry tomatoes and lite garlic and herb cheese is under 180 calories and packed with healthy oils and lots of flavor.

#EatLessMoveMore #HealthierChoices #BigFlavor #AuthenticallyMark

Asian Inspired

This morning we headed to the local Asian market and loaded up on lots of great ingredients – lots of fresh veggies, some tofu, some great spices and a whole red grouper.

We’re planning our upcoming meals, some chicken and Asian vegetable soup with cauliflower fried rice, working on some new vegetarian meals, fresh mint for our water and the fish will give us some great filet as well as making a rich broth for some light seafood stew.

More great lighter recipes to follow!

#LighterCooking #PlanAhead #FreshFood #AuthenticallyMark

The Psychology of Eating

I found this great article on the Psychology of Eating called Why We Overeat written by Allison Tsai for Diabetes Forecast.


Great tips and research on overeating, things like:

“people who put fruit on their kitchen counter weighed 13 pounds less, on average, than those who did not have visible fruit. And those with soda on the counter weighed 24 to 26 pounds more than those who had a soda-free counter.”

“people ate about 45 percent more food when they used a 10-inch plate versus an 8-inch plate.”

“food served from the stovetop prompted people to eat 25 to 30 percent less than the same food served family style at the table. When food is piled on serving dishes on the table, it’s easy to reach for seconds.”

And lots of wonderful tips on changing the way we eat.

Coffee is a Gateway Drug


I LOVE my coffee, I’ve actually found a great French roast decaf that has tons of flavor and very little caffeine and I have one cup in the morning.

However, about half way to work I pass a fast food restaurant and a fast food coffee location and I started doing drive through for a second cup….

But, the coffee is really hot (and not that great); so I started ordering it with two creams instead of black, like I drink it at home…

But I figured if I was going through the line I might as well pick up something to eat instead of cooking before I left the house…

I went from the egg white and lite cheese version to the whole egg muffin…

Then to the bacon, egg and cheese biscuit….

And, on some days when I knew I was touring over lunch I figured I better eat a bigger breakfast and had two biscuits, hash browns and of course my coffee…

So what started out as an innocent 12 ounce cup of black coffee, ended up as a 1,050 calorie breakfast!


Coffee is a gateway drug!

Squash Hunger

We’re mixing up our veggies so we don’t get bored eating the same few vegetables.

Squash is one of our favorites as it’s really low in calories, and really versatile.

Last night I made a baked zucchini and yellow squash tart. I gave the dish a really light spray with olive oil, layered in thinly sliced zucchini and yellow squash, seasoned each layer with lemon sea salt, fresh ground black pepper and garlic and sprinkled a few table spoons of grated Parmesan in the middle layer and on top. Baking at 425 for about 25 minutes.

The second one Chuck made! Spaghetti Squash and Chicken Parmesan – baked spaghetti squash is a great substitute for spaghetti but only 130 calories in an entire pound with about 18g of carbs!

Chuck roasted the spaghetti squash in the oven for about 45 minutes and scraped out the middle, tossed it in spaghetti sauce, some fat free ricotta cheese, topped it with some baked Italian seasoned chicken breast and a little lite mozzarella cheese!