Have a Better Life

I’m going to post a diet recipe every week, for now I don’t have an established day so today here is one.

I got this recipe from 3fatchicks, it is a low fat recipe and seems tasty. Mushroom and Cheese Frittata

Serves: 4

Ingredients:
6 egg whites
3 whole eggs
2 Tbsp milk
1/4 tsp salt
1/4 tsp freshly cracked black pepper
nonstick cooking spray
8 oz mushrooms, sliced
1/2 small onion, chopped
1 medium zucchini, sliced into rounds
2 oz Gruyere cheese, grated
3 Tbsp parmesan, grated
1 tsp chopped fresh thyme

Method:
Preheat the broiler.
Whisk egg whites, eggs, milk, salt, and pepper in a mixing bowl until well blended.
Heat a 9 inch nonstick oven-proof skillet over medium heat. Spray with cooking spray and add the mushrooms and onions; saute until softened and juices evaporate. Add the zucchini and saute until tender, about 5 minutes, stirring well.

Decrease heat to medium low. Pour the egg mixture over the mushroom and zucchini mixture. Sprinkle with the cheeses and thyme. Cover and cook until the frittata is almost set but the top is still runny. Place the skillet, uncovered, under the broiler and cook until golden brown on top, about a minute or two.

Remove from oven, then loosen from skillet with a spatula and slice it onto a plate.

Cut into 4 wedges and serve.

Enjoy!

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Time for another light recipe, this time from My Recipes site.

I love crepes and this ones with berries are really attractive and seem tasty, all with a low quantity of calories.The picture I’m using is from the same site.

Ingredients

• 1 1/2 cups frozen unsweetened raspberries, thawed
• 1 1/2 cups frozen unsweetened blueberries, thawed
• 1 cup sliced frozen unsweetened strawberries, thawed
• 1/4 cup granulated sugar
• 1 teaspoon cornstarch
• 1 tablespoon fresh lemon juice
• 6 tablespoons 1/3-less-fat cream cheese, softened
• 12 Make-Ahead Crepes
• 1 tablespoon powdered sugar (optional)

Preparation
Combine first 5 ingredients in a saucepan; bring to a boil. Reduce heat; simmer 5 minutes or until thickened. Remove from heat; stir in juice. Cool.

Spread 1 1/2 teaspoons cream cheese over each Make-Ahead Crepe, and top each with about 2 1/2 tablespoons berry mixture; roll up. Top each crepe with about 2 tablespoons berry mixture. Sift powdered sugar evenly over crepes just before serving, if desired.
Yield

12 servings (serving size: 1 filled crepe)

Nutritional Information
CALORIES 122(30% from fat); FAT 4g (sat 2.1g,mono 1.2g,poly 0.4g); PROTEIN 4g; CHOLESTEROL 44mg; CALCIUM 44mg; SODIUM 108mg; FIBER 1.9g; IRON 0.9mg; CARBOHYDRATE 18.1g

This is an easy and inexpensive recipe (a business funding is not necessary!!).

Enjoy it!!!!

Since this blog is also about having a better life and that includes healthy food, I’m going to start publishing here some recipes I come across over the internet that use healthy ingredients.

This recipe of today is a Light Recipe, meaning if you are on a diet and willing to lose some weight this is a meal you can eat. I found this recipe at AllRecipes.com

Light and Fluffy Spinach Quiche

INGREDIENTS

* 1/2 cup light mayonnaise
* 1/2 cup milk
* 4 eggs, lightly beaten
* 8 ounces shredded reduced-fat Cheddar cheese
* 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
* 1/4 cup chopped onion
* 1 (9 inch) unbaked pie shell

DIRECTIONS

1. Preheat oven to 400 degrees F (200 degrees C). Line a cookie sheet with foil.
2. In a large bowl, whisk together mayonnaise and milk until smooth. Whisk in eggs. Layer spinach, cheese, and onion in pie shell, making several layers of each. Pour in egg mixture. Place quiche on prepared cookie sheet. Cover quiche with foil.
3. Bake in preheated oven for 45 minutes. Remove cover, and bake 10 to 15 minutes, or until top is golden brown and filling is set.

I hope you enjoy it!!!

Most people are worried about diets and weight loss. I never had that problem in fact I always was underweight. My anxiety and lack of time to eat (my fault of course) are the cause. I’m 38 and menopause is still a few year ahead but an article I read made me think about gaining a few pounds.

Although this is not a general rule, losing weight during menopause is a possibility. Due to the increase of the lose of bone mass, specially at the hip level, the weight might decrease, this is what says a Study published in the Journal of Clinical Endocrinology and Metabolism. The authors of this study mention that even with a hormonal therapy, women are not totally protected against weight lose. The lose of bone mass is also caused by the weight variation women go through when they enter menopause.

If for some a few less pounds is a good thing for others can be a serious problem.

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With the holidays just two weeks away be prepared to eat in the parties without stressing about gaining a few ponds. Here are some tips:

Before the party:

• To prevent you from arriving at the parties starving, before leaving home, eat some nuts and almonds without salt. When you arrive at the party, say that you are really thirsty and ask for a big glass of water with a slice of lemon.

During the party:

• Start with a huge dose of salad, soup or vegetables. After, taste a little of everything. If they insist with you to eat say I’ll be back in a minute (but don’t come back).

After the party:

• On the next day, eat light meals of soup of various vegetables, fruit and light fresh cheese.