Eating Right

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You have gotta have heart- literally (physically) and metaphorically (spiritually). More »


Everyone loves an underdog. Learn to love yourself on the road to winning big time. More »

Balancing Act

It is all about balance: mind + body= a healthy and happy spirit More »


Be Kind. Give yourself a break and get some much needed and deserved REST. More »


NUTrition: You are what you eat or are you? More »


Calorie Counter

Like most people I need to watch my calorie intake. If I don’t I can really pack on the pounds. My weight has ranged over a single year from 205 pounds to 248 pounds. For a guy that is 6 feet 3 inches tall, 205 is not that bad. At 248 pounds, I am considered obese. Because of this stark reality I have become a calorie counter.

I have learned that you can be a calorie counter but also love to eat. Here are some simple low-calorie and low-fat recipes that I have learned. These recipes aren’t just healthy for you but they also taste great. An added bonus is none of them takes more than a few minutes to prepare.


Heat up homemade or canned refried (buy fat-free) beans and spread a layer inside a whole wheat pita bread. Top your beanwhich with nonfat sour cream, salsa, tomatoes, lettuce or sprouts, a little low-fat Cheddar cheese, green chilli peppers and diced onions. It’s great a tasting low-fat sandwich that takes about ten minutes to make.

Mex in Minutes

For a variation of the beanwiches, us a whole grain tortilla or low-fat soft or hard taco shells. Make them with the same fillings as the beanwiches, or try a soy-based ground beef substitute mixed with taco seasoning.

Low Fat Burgers

If you have ground turkey breast or a quick low-fat “veggie burger” mix on hand, you are ready to cook a quick meal any time. Keep some whole grain buns in the freezer and thaw them in the toaster oven or microwave while you’re getting the condiments ready. Add tomatoes, lettuce or sprouts, onions and pickles; you can choose other favorite ingredients to go on top. To create a homemade low-fat low-calorie burger meal like this takes about 15 minutes.

Quick and Low Fat Antipasto

Keep your refrigerator and pantry stocked with cans of white beans, black beans, water-packed tuna, pimentos, baby corn, artichoke hearts (packed in water, not oil), pickled red beets and other quick side dishes and garnishes. All of these “fast to the table” items are very low in fat and calories. If you drain and rinse the canned items that come in brine, they’ll be light on sodium also.

Arrange a decorative selection of your favorites on a large plate lined with fresh green leaf lettuce. Sprinkle with lemon juice or balsamic vinegar and fresh herbs.

Fruit Purees

Keep peeled and sliced fruit in plastic bags in your freezer. Any time you are ready for dessert, put a fruit mixture in the food processor, puree it until smooth and serve immediately. Some of the best candidates for this instant puree are peaches, kiwi, raspberries, blackberries, blueberries and strawberries, but just about any fruit works well.

Fast Fish

Fresh fish fillets cook so quickly that they’re done before you know it. Just be sure to choose uniformly thin fillets, which cook the fastest. Put the fish in to broil, then check after three minutes and baste evenly with your favorite juice (orange or lemon juice or spicy vegetable-tomato cocktail) or nonfat marinade.

Instant Couscous

This side dish packs great taste, goes with everything and is very simple to prepare.

First saute some chopped onions and minced garlic in a little olive oil or canola oil. Stir in some couscous, chicken or vegetable broth and a little seasoning such as parsley, basil or curry powder. Cover, remove from the heat and let stand for ten minutes or so. Fluff with a fork and serve. Sore some variety, add some diced tomatoes, water chestnuts or sliced roasted red peppers.

If you constantly have to keep an eye on your weight, these are some easy and quick meals that you can do in minutes. All of these ideas have plenty of room for variations so you don’t get bored.

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