STOP Derailing your Diet. Avoid the 5 Portion Pitfalls.

As an advocate of portion size, we believe that all foods can be incorporated into a healthy diet. However, even though one can relish larger portions of foods such as fruits and vegetables, attention must be heeded to how big portions are for other foods namely bread, red meat, baked goods, candy & chips.

Though there aren’t any records pertaining to people getting fat from consuming too many apples, berries or carrots, it is encouraging to relish generous portions of produce, while on the one hand, being mindful of the amount consumed from other foods, especially sweets. Often, the brain requires retraining, for to pay close attention to the exact amount of food which defines a healthy portion size & the formation of healthy habits to avoid overeating.

Being conscious of the aforementioned food snares is half the battle. For to abstain from overeating completely, the following portion pitfalls need to be averted.

  1. In the Search for a Bargain, You Purchase Oversize Bags of Chips.

Despite our love for a good bargain, for many of us, it is hard to resist buying the oversize bag of chips as opposed to the smaller bag, when it only costs a quarter or so more. However, though its great to stock up on mega rolls of toilet paper, the same is not applicable when it comes to food, especially Junk Food! The best bargain one can find should be in keeping one’s health and weight in check.

Suggestion: Avoid the purchase of mega-sized bags of food, unless time is taken for to portion out contents into individual servings in small containers or bags.

  1. Eating Directly from The Tub.

Eating straight from the package is one of the easiest ways to overeat. From a tub of ice-cream, a bag of chips or half a gallon of juice, it is very difficult to portion control the food when consumed straight from the package. As a result, leaving it up to one’s willpower seldom works.

Suggestion: Portion out a rational serving size onto a plate, savor it and enjoy while consuming seated.

  1. You Pour Instead of Dipping.

A central reason many of us consume more calories than we think is that for instance; after ordering a healthy salad, we tend to pour on tons of dressing. While, salad, veggies & greens won’t break you in the bank, calories of salad dressing add up instantaneously. One tablespoon of olive oil constitutes 120 calories. Modern-day salads and appetizers are found to contain several tablespoons worth.

Suggestion: Instead of pouring the dressing onto your favorite salad, dip your fork into a side dish of dressing. This way, you can always add more when needed.

  1. Attention to Serving Sizes on Food Labels are not heeded to.

Despite the increase in serving sizes of our favorite foods and while food labels would be getting a makeover, most individuals look at the calories listed as opposed to focusing on the serving size and number of servings per container.

While a single serving of your favorite food may contain 100 calories, eating several serving’s worths of it would make your calorie count much higher than simply 100 calories. Despite this very fact, yet many of us still hold on to the fact that they have only consumed 100 calories or so.

Suggestion: Along with the number of servings per container, attention must be paid to food label serving sizes. It is also suggested to utilize the aid of a measuring cup & food scale for to determine the exact number of servings actually on your plate.

  1. You Serve Food Family Style.

Whenever possible, the finest method to serve food is to plate it in the kitchen. Serving food family style by placing large platters of food straight on the dinner table is one of the easiest ways people end up consuming lot more than really needed. The larger the serving platter & utensils, the more food we are likely to consume.

Suggestion: When you plate out a reasonably sized portion in the kitchen, you can always go back for more if you are still hungry.


Watermelon Fruit Pizza

This invigorating organic dessert pizza formula contains both a watermelon & cookie crust. Topped with a yogurt sauce topping, mint & berries.


Nutrition Profile

It is Egg free, Nut free, Soy-free, Diabetic Appropriate, Gluten Free, Heart Healthy and Low Calorie.



  • ½ cup low-fat plain yogurt
  • 1 teaspoon honey
  • ¼ teaspoon vanilla extract
  • 2 large round slices watermelon (about 1 inch thick), cut from the center of the melon
  • ⅔ cup sliced strawberries
  • ½ cup halved blackberries
  • 2 tablespoons torn fresh mint leaves



  • Take a small bowl and mix these 3 ingredients such as yogurt, Vanilla & Honey.
  • Spread the yogurt mixture over the watermelon slices. Cut each watermelon slice into 8 wedges. And finally fill with strawberry, blackberry and mint toppings.


Nutrition Information

  • Serving size: 2 slices
  • Per serving: 64 calories; 1 g fat(0 g sat); 1 g fiber; 15 g carbohydrates; 2 g protein; 13 mcg folate;1 mg cholesterol; 12 g sugars; 1 g added sugars; 893 IU vitamin A; 22 mg vitamin C; 46 mg calcium; 1 mg iron; 13 mg sodium; 237 mg potassium




Flourless Fudge Cookies

Indulge in a yummy treat, without blowing your diet! Gluten-free flourless cookies, both fudgy and rich with less than 70 calories per cookie.

Both light and crisp at the edges, the centers are fudgy and rich like that of a brownie. At 68 calories each, these cookies are much lighter and don’t take much time at all. Simply whip these up while the oven is preheating.

Recipe Note: Most people have had better luck with 3 egg whites, while others have had success with the recipe as written. You may want to commence with 3 egg whites and only add the 4th egg white if needed.

Since these are flourless fudge cookies, the batter is not a thick cookie batter. Therefore, please take note that the cookies would be thin, with crispy edges and soft middles, ideal for individuals looking forward for a softer, chewier & gluten-free cookie with add-ins.


Prep Time: 5 minutes          Cook Time: 8 minutes          Total Time: 13 minutes          Servings: 34                                                                                                               Calories: 68 kcal


  • 3cups of Powdered Sugar
  • 3/4 cups of unsweetened Cocoa Powder
  • 1/4 tsp. Salt
  • 4 Large Egg Whites
  • 1 T. Pure Vanilla Extract
  • 1/2 cup Semisweet Mini Chocolate Chips


  1. Preheat the oven to 350°F.
  2. Line two baking sheets with silicone baking mats. Spray mats with nonstick cooking spray. You can also line with parchment paper.
  3. In a large bowl, whisk together the powdered sugar with cocoa powder and salt.
  4. Stir in the vanilla and egg whites.
  5. Whisk just until the batter is moistened.
  6. Stir in the chocolate chips.
  7. Scoop the batter by the tablespoonful onto the baking sheets. Leave enough space between each cookie for them to spread (roughly about 2 ½ ” of space between each cookie).
  8. Bake for 8-10 minutes, or until the tops are glossy and lightly cracked.
  9. Let the cookies cool completely on the baking sheet, and store in an airtight container for up to 3 days.


  • Nutrition facts have been estimated.


Cruciferous Vegetables For Health

Cruciferous Vegetables For Health

Each and every person in this world including me and you have a strong desire to live a healthy life without being sick or diseased. Maintaining a healthy diet with lots of “greens” especially cruciferous vegetables can help you achieve that purpose without much trouble. You may dislike them because of their bitter taste and pungent smell but, it has been found that cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, and cauliflower have a strong ability to prevent or minimize clogged arteries, or atherosclerosis, one of the main causes of heart attack, stroke and sometimes even death.

Cruciferous vegetables belong to the Brassica genus category and they are rich sources of many valuable nutrition’s such as fiber; vitamins C, E, and K; several carotenoids; folate; and minerals that are essential for you to maintain a healthy body.

When you eat these cruciferous vegetables, glucosinolates within them break down into active components such as nitriles, indoles, isothiocyanates, and thiocyanates and comes to your body, giving you the ability to minimize the risk of being exposed to cancers. Also, the valuable nutrition’s in these vegetables have the ability to prevent atherosclerosis (a condition where deposits, or plaques made of cholesterol, fat molecules, calcium, and other compounds in the blood, build up on the inside walls of) by less thickening carotid artery wall.

Research studies have found that a person who consumes more green vegetables have 0.05 millimeters thinner carotid artery wall than who does not, and a 0.1-millimeter decrease in the wall can reduce the risk of heart attack and stroke by 10%- 18%.

The surprising factor is that if you increase the consumption of cruciferous vegetables by 10 extra grams you can reduce the thickness of carotid artery wall 0.8%! So, make a small change in your dietary portion and enjoy a happy healthy and long life without heart attacks and strokes.


Healthy One Bowl Pumpkin Brownies…

Healthy One Bowl Pumpkin Brownies

Indulge in a flawless blend of both fudgy and fluffy at the same time. This pumpkin brownie brings forth just 85 calories each! After just one bite of this chocolatey deliciousness, you’ll never invest in another brownie recipe ever again!

The goal is not to waste hours slaving away in the kitchen, waiting for the formation of bakery-worthy brownies. The solution is to simply seize 1 bowl and work towards baking these healthy pumpkin brownies.  Toss in the dry ingredients, blend in the wet ingredients and throw it in the oven to bake and you are all set.

The aforementioned results in a low FODMAP dessert which is entirely dairy and gluten free, and only 85 calories per brownie. Plus, you would know exactly what went into each and every mouthful you shove in.

Prep Time: 10 mins        Cook Time: 15 mins       Total Time: 25 mins


  • 1/2 cup granulated sugar
  • 1/2 cup gluten-free flour blend
  • 1/3 cup unsweetened cocoa powder
  • 1/4 teaspoon baking powder
  • 2 medium eggs at room temperature
  • 5 tablespoons pumpkin puree



  1. Preheat the oven to 350 F / 175C and line an 8″ square baking tray with parchment paper. Grab a medium bowl and stir together the sugar, flour, cocoa powder and baking powder.
  2. Make a well in the center of the dry ingredients and crack in the eggs. Scoop in the pumpkin puree and beat with a hand whisk for 1 minute, until the ingredients form a thin batter.
  3. Pour the batter into the lined baking tray and bake in the preheated oven for 12-15 minutes, until the edges and the tops of the brownie are just set. Pull the brownies out of the tray using the parchment paper and leave to cool on a wire rack for at least 30 minutes.
  4. When cool, slice the brownies into 9 squares and enjoy! Or wrap with plastic wrap and store in the fridge for up to 5 days or in the freezer for up to 6 months.


These healthy pumpkin brownies are completely fat-free as there are no added butter or oil. The super healthy pumpkin puree accounts for all the yummy fudge-like gooeyness.



Children Who Eat A Healthy Diet, Are Less Likely to Be Bullied – Finds Study.

Children Who Eat A Healthy Diet, Are Less Likely to Be Bullied – Finds Study.

A recent study by IDEFICS, have concluded that children adhering to healthy diets portray improved self-esteem, are happier and lacks emotional & peer problems.

Though it is a complex situation when encouraging children to eat nutritious food such as vegetables, fruit & fish, the aforementioned study has presented that children who do are more probable to benefit from a lack of emotional dilemmas and as a result, less inclined to being bullied.

Examining 7,675 children amid the ages of two and nine, entailing from eight European countries namely; Belgium, Cyprus, Estonia, Germany, Hungary, Spain and Sweden, the researchers requested parents to report how frequently their child consumed food from a list of 43 items.

The children were then assigned a Healthy Dietary Adherence Score (HDAS), depending on their consumption of the aforementioned foods, aiming to record adherence to healthy dietary guidelines, including having more fruit and vegetables, reducing intake of fat & refined sugars.

The measurements of the children’s height and weight too were recorded and repeated once more two years later.

The results depicted that those who best met European healthy food guidelines portrayed improved self-esteem and wellbeing, irrespective of their weight.

Dr Louise Arvidsson, one of the authors from the study from the University of Gothenburg, further stated, “Among young children aged two to nine years there is an association between adherence to healthy dietary guidelines and better psychological well-being, which includes fewer emotional problems, better relationships with other children and higher self-esteem, two years later”.   

Fascinatingly, the data exposed a link between consuming fish two to three times a week to improved self-esteem and a lack of emotional and peer dilemmas, such as the absence of friends or being bullied.

While the consumption of fruit and vegetables was accompanied by improved wellbeing, augmented self-esteem was associated with sensible sugar intake.

Clean Eating Almond Butter Fudge

Clean Eating Almond Butter Fudge

Treat yourself to a keto, gluten-free, no-bake, vegan and sugar-free option. Just try this fudge and see if you have better luck with portion control than before!

One has the option of using either Cashew Butter, Sun Butter or Peanut Butter for a preferable allergy-friendly fudge.

Total Time: 5 mins

Servings: 8-13



  • 1/2 cup Almond Butter OR any allergy-friendly alternative
  • 2 & Half tbsp virgin coconut oil (25g)
  • Optional: 2 & Half tbsp liquid sweetener of choice
  • Optional: few drops maple extracts


For to sweeten, you may use maple syrup, honey (non-vegan) or agave etc. For those who prefer to have it without any sweetener might enjoy this unsweetened. Make sure you are accustomed to the taste of the brand of coconut oil that will be used in the recipe as most brands tend to have a smoky flavor, which most individuals don’t prefer in a dessert.



Mix the almond butter and coconut oil, and gently warm until the nut butter is easily stir-able and the coconut oil is liquid. Stir in the sweetener if desired, then spoon into a plastic container or candy molds. Freeze a few hours until solid and store leftovers in the freezer.



A Big Breakfast Could Aid Weight Loss & Glucose Control…

healthy lunch meal fruits

As the eminent saying “breakfast is the most important meal of the day”; a new study has found to support this statement where consuming a big breakfast as opposed to a reduced size in lunch and dinner may be vital for individuals seeking to lose weight & maintain blood glucose levels.

The aforementioned study led by researchers from Tel Aviv University Israel have highlighted that adults both obese and with type 2 diabetes lost more weight and improved blood glucose levels after 3 months upon having had a high energy breakfast daily.

The results of the study were presented by lead study author Dr. Daniela Jakubowicz (Professor of Medicine Tel Aviv University) & colleagues at ENDO 2018, (The Annual Meeting of the Endocrine Society) held in Chicago, IL.

A foremost risk factor for type 2 diabetes is obesity, where excess weight makes it problematic for the body to utilize insulin; the hormone responsible for the effective regulation of blood glucose levels.

The Obesity Society estimates that 90% of adults with type 2 diabetes are obese or overweight.

Though switching to a more healthier diet is often the norm in addressing obesity & type 2 diabetes, Dr. Jakubowicz highlights that it’s not always what and how much we eat that might induce problems; it’s also the time of day at which we eat.

Dr. Jakubowicz further explains that “Our body metabolism changes throughout the day. A slice of bread consumed at breakfast leads to a lower glucose response and is less fattening than an identical slice of bread consumed in the evening.”

B-Diet Led to Weight Loss & Reduced Hunger

29 adults were enrolled by the scientists for the study, of whom 11 were female & 18 were male. The subjects on average were 69 years of age and had obesity & type 2 diabetes.

For a total of 3 months, each adult was randomly assigned to two different groups. One group followed the “B-Diet” consisting of 3 meals per day: a heavy breakfast, medium sized lunch & a small evening meal. The other group followed the “6M-Diet” consisting of 6 small meals plus 3 snacks paced throughout the day.

During the study, the blood glucose levels of the subjects were tested every 2 weeks by the researchers, where continuous glucose monitoring was utilized in measuring both spikes in blood glucose & overall glucose levels throughout the study.

The researchers concluded that after 3 months, subjects in the B-Diet group lost an average of 5 Kg, while subjects of group 6M-Diet gained an average of 1.4 Kg.

Further, while hunger & cravings for carbohydrates augmented among subjects in the 6M-Diet group, for subjects in the B-Diet, these reduced significantly.

The Effects on Blood Glucose Levels

The scientists concluded that after 3 months, the fasting glucose levels of subjects in B-Diet group declined from 161 mg/dl to 107 mg/dl, an average of 54 milligrams per deciliter (mg/dl); while subjects of 6M-Diet only reduced from 164 mg/dl to 141 mg/dl, an average of 23 mg/dl.

Upon observing the overall mean glucose levels, the team represented that in the first 14 days, these declined by 29 mg/dl, from 167 mg/dl to 138 mg/dl, for subjects of B-Diet, while only 9 mg/dl reduced among the 6M-Diet group, from 171 mg/dl to 162 mg/dl.

For B-Diet group at 3 months, overall mean glucose levels decreased by 38 mg/dl, from 167 mg/dl to 129 mg/dl as opposed to a reduction of 17 mg/dl in the 6M-Diet group from 171 mg/dl to 154 mg/dl.

Mean glucose levels during sleep did not lessen at all for subjects of 6M-Diet, whereas B-Diet group experienced a reduction of 24 mg/dl, from 131 mg/dl to 107 mg/dl at 3 months.

During the study period, subjects who followed the B-Diet required less insulin with a decrease of 20.5 units each day. However, subjects following the 6M-Diet needed more insulin, with an increase of 2.2 units every day.

The Timing of Meals Offers Benefits in Itself

Conspicuously, the study also exposed that participants following the B-Diet experienced a momentous decline in overall blood sugar levels in as little as 14 days, even when the subjects themselves displayed no weight loss.

According to the researchers, the aforementioned finding portrays that timing of meals itself can help with blood glucose management, though weight loss can aid to augment the benefits.

In conclusion, the team displayed that three meals each day, with breakfast being the biggest, may be of great advantage to individuals with obesity and type 2 diabetes.

Dr. Jakubowicz, further states, “that, in obese, insulin-treated type 2 diabetes patients, a diet with three meals per day, consisting of a big breakfast, average lunch, and small dinner, had many rapid and positive effects compared to the traditional diet with six small meals evenly distributed throughout the day.”

Positive effects comprised of improved weight loss, less hunger, and healthier control of diabetes while using less insulin.”

A diet with adequate meal timing and frequency has a pivotal role in glucose control and weight loss.”

Dr. Daniela Jakubowicz





Indulge your taste buds in a sweet, creamy smoothie of frozen banana, peanut butter and brown rice milk for breakfast or post workout. This brings out a wonderful sweetness with its milkshake-like consistency while your protein intake is augmented through the hemp seeds, and spinach delivers a colossal portion of leafy greens. Feel nourished and satisfied after every sip!


-1 frozen banana

-1/2 cup (200ml) of brown rice milk (Brown rice milk is used since its naturally sweet or you may also use an alternative plant-based milk)

-1-2 tablespoons of peanut butter

-1 large handful of spinach (50g)

-1 tablespoon of shelled hemp seeds or hemp powder


  • Peel and slice the banana
  • Freeze for approximately two hours or leave in overnight.
  • Once frozen, place the banana and the rest of the ingredients in a blender
  • Blend until smooth!

Note: For creamier smoothies, peel and chop over-ripe bananas and leave them in the freezer for later use, this prevents your bananas from going to waste!


5 Foods to Avoid in the 3rd Month of Your Pregnancy.

Good news and congratulations for walking the great journey of pregnancy into the third month. However, escaping from the hands of being unable to eat due to nausea, vomiting and other discomforts of morning sickness, you may need to know how important a healthy eating habit is to you and your baby, especially at this stage of the pregnancy. Your practical class of healthy eating habits just began. The food a woman consumes during pregnancy is her baby’s main source of nourishment and diabetic pregnant women need to start with the diabetic portion plates, this may help put them in check in what they eat.  During the 3rd month of your pregnancy, a lot of development is happening to that little treasure inside of you. It is during this time the baby begins to experience any developmental changes and growth; it period marks the beginning of the baby:

  • Gaining more definite shape
  • Joints are beginning to form
  • Eyelids are getting formed
  • The four chambers of the heart are formed
  • Vital organs
  • Fingers no longer webbed
  • You may start to hear his heartbeat as the baby also is becoming more active.

Nevertheless, a lot have been said about the type of healthy foods that a to-be-mother should take during pregnancy; foods which may include: lean protein (fish, meat, eggs, beans, tofu, and cheese), whole grains (breads, whole wheat, oatmeal, and brown rice), fruits and vegetables, dairy foods, and many more. However, only little information is available on the type of foods that needed to be avoided during the period or perhaps a diet plates portion control for pregnant women in their third month; foods which are capable of mocking your healthy eating habits or program. And that’s exactly what will be revealed in this article.

Nevertheless, a lot have been said about the type of healthy foods that a to-be-mother should take during pregnancy; foods which may include: lean protein (fish, meat, eggs, beans, tofu, and cheese), whole grains (breads, whole wheat, oatmeal, and brown rice), fruits and vegetables, dairy foods, and many more. However, only little information is available on the type of foods that needed to be avoided during the period or perhaps a diet plates portion control for pregnant women in their third month; foods which are capable of mocking your healthy eating habits or program. And that’s exactly what will be revealed in this article.

Foods you should avoid in your 1st trimester Raw Sea foods
Many sea foods such as shark, king mackerel, swordfish and tilefish contain high level of methyl mercury; a toxic compound which has been found capable of crossing the placenta to cause brain function impairment in the developing baby. So stay off them.

Unpasteurized dairy foods
During this crucial stage of your pregnancy, it’s advisable you steer clear of unpasteurized dairy foods such as milk, blue-veined cheese and camembert. This will prevent you from possible food poisoning that may result from the bacteria; Listeria monocytogene found mostly in these unpasteurized foods. This bacterial infection could cause miscarriage, still birth, preterm labor, and illness in newborns.

Yes. Not all fruits are good for your consumption during pregnancy. If you are concern about having a healthy eating habit during pregnancy, this implies that you need to avoid such fruits as they are obviously not meant for you. Some of these fruits may include:

  • Papaya or Paw-paw: except very ripe, taking semi-ripe paw-paw may cause uterine contractions and thus leads to premature labor due to the high proportion of latex in them.
  • Grapes: may lead to body heat, especially during the last trimester. So avoid them.
  • Pineapples: may also cause premature labor due to Bromolain found in them.

Therefore, it’s clear that it goes beyond only ‘what to eat’ when it comes to talking about healthy eating habits in pregnant women. It also extends to what ‘not to eat’ or an appropriate diet plate portion control plan. A diabetic pregnant woman may consider the diabetic portion plate. As a matter of fact, these foods that are meant to be avoided, when continuously taken due to lack of knowledge, can go as far as sabotaging the effort put into healthy eating habit during the first trimester of a pregnancy.