Posts Tagged : weightloss

Quick & Delicious Open-faced Grilled Cheese Sandwich with Veggies

Looking for a quick, filling, lunch that will keep you feeling satisfied? Try this Skinny Life approved recipe!

Grilled cheese sandwiches with roasted red peppers, arugula and fried egg recipe

You don’t often think about fried eggs when you think grilled cheese sandwiches, but this recipe will change that. The egg adds heartiness, flavor and fun to a classic sandwich. Swiss cheese pairs nicely with the other ingredients, but you can use your favorite.

Serves 4

Prep time: 5 minutes | Cook time: 15 minutes | Total time: 20 minutes


  • 2 tablespoons butter
  • 4 slices rustic-style bread, cut about 2 inches thick
  • 8 slices Swiss cheese
  • 1/2 cup roasted red peppers, cut into strips
  • 1-1/2 cups arugula leaves
  • 2 tablespoons olive oil, divided
  • 4 pasteurized eggs
  • Salt and ground black pepper, to season


  1. Butter 1 side of each slice of bread. The buttered side will be placed on the griddle or pan.
  2. Add 2 slices of Swiss cheese to each slice of bread, followed by the roasted red peppers, then the arugula leaves.
  3. Heat a griddle or large skillet over medium heat. When the griddle or skillet is hot, carefully place the bread onto the surface to cook for about 4 minutes or until the cheese is melting and the bottom of the bread is lightly golden.
  4. As the grilled cheese cooks, to a large skillet over medium-low heat, add 1/2 the oil. When the oil is hot, carefully crack 2 eggs into the pan (keep the yolks intact), and try to keep them from touching. Cook for several minutes, until the whites and yolks of the eggs are firm.
  5. Use a spatula to remove the eggs from the pan, and transfer them to a warm dish. Repeat with the remaining oil and eggs.
  6. Transfer the grilled cheese sandwiches to plates, and top each with a fried egg. Season with salt and ground black pepper, and serve warm.

grilled cheese

Photo & Recipe: She Knows

7 Nutrition Tips for Health and Weightloss

Trying to lose weight or stay healthy? Make it a priority with some simple health tips!

  1. Limit Eating Out: Not only will this help you shave off extra fat, sodium, and sugar, it will also give your wallet some weight gain.
  2. If you have a place and the weather to grow it, do the planting of your healthy fruits and vegetables yourself. This doesn’t allow you to use the excuse that “it’s too expensive to eat healthy . . . “
  3. If you can’t grow it, buy your fresh produce at a farmers market.
  4. Cut out sugar. Sugar has absolutely no nutrition and is high in calories and addicting!
  5. Exercise. No level of nutrition can make up for your lack of exercise and vice versa! Find ways to move your body! Take the stairs instead of the elevator. Wake up 10 minutes early and lift small hand weights. Take a quick walk and get your heart pumping. Do something, do anything, just move, move, move.
  6. Eat smaller portions by eating on smaller plates.
  7. Start drinking WATER and put down your soft drinks and high calorie fruit juices.

Remember, it only takes 21 days of doing something to make it a habit.  So start making these small changes in your routine and diet and watch the results work like magic.


Green Healthy Living Apple Illustration on white background.

Green Healthy Living Apple Illustration on white background.

Yummy Southwestern Pumpkin Burgers

Bright orange colors, beautiful red and gold leaves, and cravings for pumpkin fill the air during the Autumn months. In our search for delicious, healthy, lowfat recipes to share with you, Skinny Life stumbled across this delicious Southwestern Pumpkin Burger Recipe and we had to share it with you! Colorful, spicy and fragrant, these delicious burgers are right in style with the contemporary fondness for Southwestern foods, especially when served with Fresh Tomato Salsa. Let us know if you love them as much as we do! Bon appe-pumpkin!


  • 6 teaspoons extra-virgin olive oil, divided
  • 1 medium onion, chopped
  • 1/2 cup finely chopped red or green bell pepper
  • 1/2 cup fresh or frozen corn
  • 2 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • Tomato Salsa, optional (recipe follows)
  • 1/2 cup canned unseasoned pumpkin puree
  • 1/2 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup toasted wheat germ
  • 1/2 cup fine dry breadcrumbs
  • 2 tablespoons chopped fresh parsley
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 6 8-inch flour tortillas, (soft-taco size)
  • 2 cups shredded lettuce


  1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened, 5 to 7 minutes. Stir in bell pepper, corn, garlic, chili powder and cumin; cook, stirring, until fragrant, about 2 minutes more. Transfer to a large bowl; let cool to room temperature, about 10 minutes.
  2. Meanwhile, prepare Tomato Salsa, if using.
  3. Add pumpkin, cheese, wheat germ, breadcrumbs, parsley, salt and pepper to the onion mixture; mix well. With dampened hands, form the vegetable mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
  4. Preheat oven to 325°F. Stack tortillas and wrap in aluminum foil. Place in the oven for about 15 minutes to heat through. (Alternatively, stack tortillas between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.)
  5. Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Adjust heat as necessary for even browning. Wrap the patties in tortillas and serve immediately, garnished with lettuce and Fresh Tomato Salsa, if desired.



  • Make Ahead Tip: Prepare through Step 3. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.


Per serving: 331 calories; 13 g fat (4 g sat, 7 g mono); 8 mg cholesterol; 45 g carbohydrates; 12 g protein; 6 g fiber; 638 mg sodium; 407 mg potassium.

Nutrition Bonus: Vitamin A (100% daily value), Vitamin C (45% dv), Folate 34% dv), Selenium (30% dv), Calcium & Iron (20% dv), Magnesium & Zinc (16% dv).

Carbohydrate Servings: 3

Exchanges: 2 1/2 starch, 1/2 vegetable, 1/2 high-fat meat, 1 fat


pumpkin recipe

Want to Lose Weight? Change Your Thinking.

Our mindset is a very powerful tool and has a tremendous impact on our physical health and well being. You probably are already aware that what we think and what we say about ourselves becomes our reality. So it is fair to say that our mindset can make a monumental impact on your health and wellness.

Do you ever get nervous in stressful situations? Do you ever stop to think about how your body is reacting to your stress / nerves? Does your heart begin to race, stomach tighten, or find yourself spending more time in the ladies room? Your mind has the same power over your body when it comes to your weight. If you are telling yourself negative thoughts, the body will react accordingly.

So remember; your attitude about your health and weight can determine how much you way. Sounds silly, but that is the power of your thinking and mindset. People with a positive and healthier mindest are healthier than those who criticize themselves or set up unrealistic expectations.

If you want to lose weight, permanently, change your thinking.

Have you grabbed your copy of Skinny Life? Go here to grab yours:

lost weight forever

Eating Eggs and Weightloss

Did you know eggs are a great food staple when trying to lose weight and eat healthy? Eggs are high in protein and are a great way to burn fat — especially the protein found in eggs.  The protein in egg yolks can stimulate the release of a hormone called glucagon which helps burn fat.

Eggs are easy to prepare and and inexpensive source of protein. They can be prepared in many ways so you don’t become bored of eating them often. For a quick snack in the middle of the day, hard boil extra eggs, store in the fridge, then eat when a food craving comes on and won’t go away!

How do you like your eggs prepared?



Photo: John Loo/Flickr

It’s not what you DO — it’s how you THINK!

Skinny Life is about understanding yourself, loving yourself, and learning to support yourself all the way to a healthy freedom.

Get the real SKINNY and pre-order your copy now!

Learn about how to be naturally thin, fit, and healthy!
With practical tools, solid research, and focused affirmations you can get started now on becoming lean, healthy, and happy—for life!
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Avocado Bison Burgers

Skinny dinners can be easy to make…here’s one I love when I want a hearty beef tasting kick.

Remember to add some delicious avocados! They are high in healthy mono-unsaturated fats such as oleic acid. They also have anti inflammatory properties and are high in potassium, magnesium, and fiber.

Avocado Bison Burgers Recipe

Total Time: 45 minutes
Serves: 8


  • 2 lb. ground 100% grass-fed bison meat
  • 2/3 cup finely diced shallots
  • 1/2 cup sliced scallions
  • 2 tbsp coconut aminos
  • 1 tsp Dijon mustard
  • 2 garlic clove, minced
  • 4 tsp. fresh thyme (or 1 tsp. dried thyme)
  • Sea Salt and Black Pepper
  • 4 large pieces of iceberg lettuce
  • 1 whole avocado cut into large pieces
  • 1 large tomato cut into slices


  1. In a medium bowl, mix all ingredients together.
  2. Form 8 patties
  3. Chill in refrigerator for about 10-20 minutes to firm up.
  4. Grill over high heat until cooked through to medium.
  5. Serve hot on an Ezekiel bread or gluten free bun topped with lettuce, avocado and tomato slice (or for a grain free option, use butter lettuce leaves instead of a bun)

Bison is lower in fat, tastes like beef, and is usually grass fed…a REAL Skinny Life winner!

bison burger
Photo Cred: Dr. Axe

Carrot Cake Protein Smoothie

Power breakfast for my power meetings ahead!

Want a great way to pack in your fruit and get some protein before your busy day starts?
I found this delicious recipe and wanted to share it with you for days when you need a good boost in the morning!

Carrot Cake Protein Smoothie
Prep time:
You can use bottled carrot juice in the recipe but feel free to make your own fresh carrot juice as well. I’m sure it would taste amazing!
Serves: 1
  • ½ cup carrot juice (I used Bolthouse Farms)
  • 1 frozen banana
  • ¾ cup unsweetened vanilla almond milk (I used Almond Breeze)
  • 1 scoop vanilla protein powder
  • ⅛ teaspoon cinnamon
  • 4-5 cubes of ice
  1. Place all ingredients into a high powdered blender and blend until smooth.
Nutrition Information
Calories: 207 Fat: 2 Carbohydrates: 34 Sugar: 19 Fiber: 5 Protein: 17
carrot juice smoothie
Author & Photo Cred:
Delicious, Healthy, Smoothie Recipe!
At Skinny Life we always look for creative interesting ways to get super whole-food nutrition.  Smoothies are a great way to whip up some of those super foods and get a delicious swirl of health in one glass.Here is one we hope you will try:

Orange Dream Creamsicle

Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-infused drink.


1 navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
¼ tsp vanilla extract
4 ice cubes

COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.

When you make your smoothies, try experimenting with different super food ingredients. A lot of times you find that you can disguise some of the veggies and greens that certain people (like kids) may not eagerly eat.   The important thing is to make sure you’re using whole foods to get whole nutrition for your beautiful body!



6 Things To Never Say To Someone Trying To Lose Weight

Since putting a foot in your mouth never tastes very good, we’re here to help. The next time you run into someone who’s downsizing, bite your tongue and don’t say this:

“You look great.” Believe it or not, this is the worst thing you can say to a dieter. According to Brian Wansink, PhD, director of the Cornell University Food and Brand Lab, it causes people to ease up and sometimes give up. “Even though they may have much more to lose,” he explains, “those words make them feel as if they’ve already arrived.” On the flip side, offering such body-focused praise can also prompt some dieters to become obsessed with losing weight, leading to eating/exercise disorders.

Such well-intentioned comments can also hurt. When Liz Allen of Allentown, Pennsylvania, was on her way to losing 85 pounds, a friend remarked, “You’re starting to look really good.” Allen responded with an awkward, “Thank you,” even though she was thinking, “Are you saying I looked horrible before?” The same was true for Nancy Fleming of Whitehouse Station, New Jersey, whose coworkers and friends kept telling her how attractive she looked after losing 40 pounds. “It made me want to scream, ‘I’m still the same person!’ ”

So what should you say? Steer the conversation away from weight by focusing on other positive changes, like their happy mood or increased energy. And it’s okay to acknowledge their effort, says Terese Weinstein Katz, a clinical psychologist in Northampton, Massachusetts, and author of Eat Sanely. Say, “I give you a lot of credit; weight loss is hard.”

“Let me tell you about this diet that worked for me.” Imagine how you would feel if, as you whipped out your credit card at the mall, a friend put a loving arm around your shoulder and said, “Let me share this great strategy for getting out of debt…” You’d be annoyed and maybe even offended, right? Well, it’s the same with unsolicited dieting advice, says Rachel Weinstein, a therapist with Open Heart Space in Portland, Maine. They’ll think, “I don’t need you to tell me how to eat,” she says. “Instead just wish them well, and keep your opinion out of it.”

“Just don’t eat so much.” When Gay Norton Edelman of Red Bank, New Jersey, got this advice, she wanted to ask, “Do you seriously think I haven’t thought of that?” If losing weight was that easy, many more people would have successfully slimmed down, says the author of The Hungry Ghost: How I Ditched 100 Pounds and Came Fully Alive. Plus, comments that include the word “just” tend to make people feel inferior, as if they’re the only ones who struggle, adds Katz.

“One bite won’t hurt.” It’s extremely difficult for anyone—even those who aren’t dieting—to stop eating something delicious after tasting it, says Katz. So never treat cheesecake (or anything else for that matter) like tease cake. And what are you even doing meeting your friend for lunch at a place that offers a Never Ending Pasta Bowl when she’s gone Paleo or gluten-free? That’s like taking a teetotaler to happy hour. Pick a healthful restaurant or meet for coffee or, better yet, go for a walk together.

“I made this just for you.” You often hear this when family becomes a little too supportive. For example, when Brooklyn food writer Debbie Koenig was losing weight, a family member unveiled a beautiful dessert and then said, “For you, I made a fruit salad.” “Part of losing weight was taking charge of my decisions around food,” explains Koenig, the author of Parents Need to Eat Too. “It was really counterproductive when others presumed they knew what was best for me.”

It’s also embarrassing to be called out in public like that. If you want to support someone who’s struggling with weight issues, just ask what they need. What one person finds helpful another may not, says Sofia Rydin-Gray, PhD, director of behavioral health at the Duke University Diet and Fitness Center. Often, if it’s someone you live with, they’ll appreciate just having more healthful alternatives around the house.

“Are you sure you can eat that? I thought you were on a diet!” Finally, remember that you are not the food police. What someone else’s weight-loss plan allows or doesn’t allow isn’t your concern. Even if you’re watching their forearm disappear in a bag of pork rinds, mentioning the overeating will only make matters worse. “It can make someone feel like a child with a parent telling them what to do,” says Rydin-Gray. Plus, it can even trigger rebellious eating, with the person continuing to indulge just to prove that, yes, she can eat this.


it's a scret

on Prevention