Healthy, Low-Calorie, Easy and Tasty Recipes

Looking for some fun new recipes that are quick to make, healthy, easy and taste great?

Grab a copy today of The Food Is My Friend Quick & Easy Cookbook.

It’s available on Amazon for only $1.99.

You don’t have to be Gordon Ramsay to make delicious recipes. Just hungry!

Check out the video:

What does 1 gram of fat look like?

Let’s say that you want to lose weight. Is it important to count calories?

What about reading the Nutrition Facts label? Is it helpful?

Is it bad for a food to have 60 grams of fat? I mean, what is a gram of fat? What does it look like?

Fat contains 9 calories a gram. If a food has 60 grams of fat, 540 of the calories come from fat.

Protein contains 4 calories a gram. If a food has 20 grams of protein, 80 of the calories come from protein.

Carbohydrates contain 4 calories a gram. (the same as protein) If a food has 20 grams of carbohydrate, 80 of the calories come from carbohydrate.

If you do the math, it can add up!

Sometimes it helps to visualize the situation with these fun facts:

  • One quarter of a pat of butter represents 1 gram of fat, which contains 9 calories. One pat of butter contains 4 grams of fat or 36 calories.
  • One quarter of an egg white represents 1 gram of protein, which is 4 calories.
  • Two small strawberries represent 1 gram of carbohydrate, which is 4 calories.
  • 4 almonds is a combo food. Four almonds contain 1 gram of protein, almost 2.5 grams of fat and 1 gram of carbohydrate.

Straight to the facts: For most people, the more you eat the more you weigh. Whether you are counting calories or grams, eat less than what you are eating to lose weight.

During the weight loss journey, reading the label can be a useful tool for making choices.

What are your thoughts? Share with your friends!

Oh by Gosh. It’s California Lavash!

Do you love Thanksgiving dinner but aren’t up to cooking it more than once a year? California Lavash to the rescue.

Here is a quick, fun and easy way to enjoy turkey and all the sides without spending the day in the kitchen. Extra bonus: There’s very little clean up! This wrap contains turkey and cranberries. It also has kale for the green vegetable. The fried onions are a blast from the past for everyone’s favorite green bean casserole. Finally, the Lavash is like the rolls. You get a taste of an entire Thanksgiving meal in every bite!

Move over sandwiches. Wraps are here to stay. Just spread out all of the ingredients on a flatbread, roll it up and slice. Instant elegant sandwich!

Enjoy this delicious Turkey Cranberry Wrap year round.

Turkey Cranberry Wrap

1 California Lavash flatbread

4 slices Turkey, thinly sliced

¼ cup packed kale, finely chopped

2 tablespoons French fried onions, crumbled

3 tablespoons whipped cream cheese

2 tablespoons canned whole berry cranberry sauce

Spread the whipped cream cheese on the Lavash. Spread the cranberries over the cream cheese. Put the turkey slices on a third of the Lavash. Sprinkle the kale and then the fried onions over the turkey. Starting at the turkey end, tightly roll up the Lavash. Cut into 7 slices.

7 pieces. 49 calories/piece. 8 grams of protein. If desired, more turkey can be added for more protein without many more calories.

Don’t be surprised, if after eating the wrap, you will start looking for a slice of pumpkin pie. 😉

Tip: The wrap is best consumed the day that it’s made, because the fried onions will get soggy. I created my own recipe, but for more recipes, go to

This post is sponsored by Atoria’s Baking Company, who gave me California Lavash flatbread to try.

Yeah California Lavash! I tried California Lavash flatbread for the first time and enjoyed it! As a newbie to flatbreads, I found it to be soft and delicious. It is excellent for wraps, pinwheels, flatbread pizzas, made into chips, tuna melts and paninis for breakfast, lunch or dinner. I like that it’s a family-owned bakery committed to using quality ingredients. Their breads are vegan, non-GMO and don’t contain artificial preservatives. I tried the Traditional Lavash and also the Whole Grain Lavash, which is a good source of fiber containing 4 grams per serving.

FYI: Since their breads don’t have preservatives :), store them in the freezer to keep them fresh. They thaw on the counter in a few minutes. Purchase California Lavash in the bread aisle at stores like Safeway, Whole Foods, Sprouts, Smart & Final or delivered by Good Eggs. For a store near you go to

#lavash #lavashflatbread #californialavash #lavashlover #fallinlovewithflatbread #lavosh #lavashflatbread #lovecarbs #sponsored #sample

Give Your Heart a Break

February is Heart Month. Are you prepared? What should you do?

Realistically, what you do in February is what you should be doing the other 11 months. It’s all about your health and taking care of yourself.

If you need a refresher or reminder:

  • Eat healthy. Eat plenty of fruits and vegetables to reduce your risk of heart disease. Half of your grains should be whole grains. Choose lean sources protein. Don’t forget to get enough calcium in your diet to help lower blood pressure. And what about those heart-healthy omega-3 fatty acids? Naturally, you can eat fatty fish two times a week.
  • Be physically active 30-60 minutes a day. Your heart is a muscle. Exercise it to keep it strong. Cardio is an excellent way to lower blood pressure.
  • Maintain a normal weight. Excess body weight can contribute to elevated blood pressure and blood cholesterol.
  • Maintain a normal blood pressure of no more than 130/80. – Maybe invest in a blood pressure cuff to hold yourself accountable. Get regular blood work done and keep an eye on your cholesterol levels. You can’t feel elevated levels. If needed, take medication. It will save your life.
  • Control stress. If you have suffered from a “broken heart”, give yourself a break. Yoga and mediation have been around for centuries for a reason! It works! Take a class. Go online. There are plenty of resources.

Not too bad. Right? February is a good time to reset, in case you have already forgotten about your New Year’s Resolutions. 😉

Put Your Best Fork Forward with National Nutrition Month!2

National Nutrition Month


It’s time to “Put Your Best Fork Forward” to celebrate National Nutrition Month! Every March is a reminder to commit to healthy eating and physical activity.
Tips to Try –
  • What can you do to change or improve your habits? Small changes add up over time. Change one habit at a time for long-lasting results.
  • Would you like to lose weight? It’s not a diet. It’s a lifestyle. For motivation, check out Day 1 Motivation, Motivation, Motivation in The Food Is My Friend Diet.
  • Would you like to include more fruits and vegetables in your diet? Add a fruit with breakfast. Add more veggies to a sandwich at lunch. Eat a fruit for an afternoon snack. Make half the plate a big salad for dinner.
  • Would you like to be more active? What do you like to do? Walk? Go to the gym? Jog by yourself? Join a running group? Clean house? Dance? There’s something for everyone.

It’s All About Prevention –

A healthy lifestyle prevents health problems before they start. Who wants to take a lot of medications or spend time in the hospital?
More Tips –
Do you spend a lot of money on coffee drinks and snacks? Go grocery shopping on the weekend to buy healthy snacks, such as popcorn, bags of nuts, string cheese, yogurt or fruit.
Try cooking more at home. Begin with a meal plan for the week. When you have a plan, you will be less tempted to grab something quick on your way home from work. Besides, eating at restaurants can load on the calories, as well as extra amounts of sodium to your meals.
It’s Your Live –
Your goal is to create a create a healthy lifestyle that you are willing to do over your lifetime.   For science-based experts that you can trust, find a registered dietitian nutritionist in your area. Check out and be the best that you can be.