Breakfast Egg Salad

I found this recipe in Everyday Food and had to share it. It combines all the foods I love and the right balance of fat, protein and carbohydrates and it is low in calories!

Breakfast Egg Salad

• 4 large eggs


• 1 teaspoon Dijon mustard


• 1 tablespoon fresh lemon juice


• 1/4 avocado, diced


• coarse salt and ground pepper


• 2 ounces sliced smoked salmon (2 slices)


• 1/3 cup watercress, thick ends trimmed


• 2 slices whole-grain bread

In a small pot, cover eggs with water by 1 inch and bring to boil over high heat. Cover, remove form heat and let sit 12 minutes. Transfer eggs to a colander and run cold water over them until cool enough to handle. Peel eggs and separate whites from yolks. Reserve 1 yolk. Coarsely chop egg whites.

In a medium bowl, whisk together mustard and lemon juice Finely grate egg yolk into mustard mixture and whisk to combine. Stir in egg whites and avocado and season with salt and pepper. To serve, divide smoked salmon, egg salad, and watercress between toasts. Serves 2. Enjoy!

per serving: 285 cal; 12g fat(3g sat. fat);28g protein; 17g carb; 4g fiber

Finish The Bite

How many times a day do we eat. Most of us at least three meals, not including snacking and picking. If you are like me you eat five or six small meals a day.

A thought came to my head the other day. I was especially hungry, something had deterred my regular meal time. You know that feeling when you need to eat and you will just about eat anything you can find. As I was stuffing food into my mouth, I realized I still had food in my mouth from my last bite!

Okay so this was an unusual situation for me, I was ravenous. So I decided to gauge my other meals and found I did it fairly often, put another bite into my mouth when I was not yet done with the other one.

So I decided to become more conscious of my eating and taking a bite. When I did wait, I discovered something pretty nice, I really enjoyed my food even more. I was appreciating the taste and texture. I slowed down, did not need as much food and had a better meal.

Something to be said for Finishing Your Bite...

How Do You Want To Live Your Life?

I had this conversation with my son the other day. There were so many people worried that the world was going to end on May 21 at 5:59 PM. This man's prediction made big news and many children and families chose to be effected by his words. Why I am not sure, to be afraid of living or dying is such a difficult way to live your life.

My thoughts tend to go to the here and now. I am alive, I want to live life to the fullest and enjoy all it has to offer. So, How Do You Want To Live Your Life? Worried, sad, unhappy, unsatisfied, uncomfortable, etc. OR happy, satisfied, complete, comfortable, etc.

For example, I was talking to a friend that was using food as a comfort, consoling herself when she was lonely or unhappy. When she did this it tended to backfire because then she would feel unhappy with the food choices made or the overeating that ensued.

I asked...how do you want to live you life? What changes or choices can you be making to live it differently?

We all have choices and decisions we make everyday. Start with the small changes that are easy to control...shut the door of the pantry or fridge when you are not really hungry. Make a choice to start a journal or a log, or a bath, if that works for you, or find what will work
for you.

Why Diets Don't Work - Part 2

We often swing from one diet to another...hoping, searching for the one diet the works. We will loose the weight and most importantly maintain our weight loss.

What has been your esperiences with diets? Most of my clients and friends have found diets that work. The milk diet, the grapefruit diet, no carb diets, cut the fats diets...they all tell you to give up the foods you enjoy. However, in the long run the result is the same, binge-ing on the foods not allowed. Then after you stop following the program the weight comes back.

Why? Because if you deprive yourself of food it becomes that much more attractive. The forbidden fruit. Telling your teenager they are not allowed to date someone you don't approve of only makes that forbidden someone more desirable.

So what can you do? Well regarding your teenage my advise based on my experience with my own teen, is to have supervised visits. This way you have some control, but in reality good luck with that. As for diets and food, now my expertise kicks in...EAT! I know I have said this before but it needs to be said again...EAT!

This may take some getting used to, taking foods off your "no, no" or "bad" food list. To start with you may find yourself overeating on foods not so healthy just because it has been so long since you allowed yourself to just eat without guilt.

Eventually, your brain and intuitive body health will kick in. If you stop before you eat to think about what would really taste good. Then turn off the mindless eating, eat, think, enjoy and react to your stomach and how it is feeling as you eat. Imagine how you want to feel after you eat.

It is very scary to give up dieting but it is possible to do and in the long run you will be free to eat and enjoy any food you like.

I am always available to help work through this process. Please contact me at any time.