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Elaine Murphy

Elaine Murphy

Monday, 24 December 2012 10:33

'Twas the Night before Christmas

'Twas the night Before Christmas and all through the house... ." I've already given you tips to avoid holiday weight gain.

Saturday, 22 December 2012 10:51

Holiday Socializing

Most diet experts know that the best advice for any occasion when you are trying to lose weight (or even maintain) involves planning ahead in any possible way you can. Below are some of the top leading diet tips that experts suggest for navigating your way through social eating excesses.

Wednesday, 19 December 2012 07:21

Breakfast Meatballs

Meatballs are not just for dinner. Beat breakfast boredom on a low carb food plan with these! Make these ahead of time and freeze them. Then all you have to do is pop them into the microwave for a quick and easy meal of breakfast meatballs as you head out the door. 


  • 1 lb lean ground meat (85% fat lean, 15% fat)
  • 2 lb leanest ground beef or turkey (95% lean, 5% fat)
  • ½ cup egg substitute
  • 2 tbsp minced onion
  • Additional dried onion flakes/chives if desired
  • 2-3 garlic cloves, minced
  • 8 oz non-fat or low-fat cheddar cheese, shredded 
  • salt and pepper to taste

Optional but better for more of a breakfast sausage like flavor:

  • 2 tsp dried sage
  • 2 tsp salt
  • 1 tsp fresh ground black pepper
  • ¼ tsp dried marjoram
  • 1 tbsp brown sugar
  • red pepper flakes (about 1/8 tsp)
  • 1 pinch ground cloves


Preheat oven to 350 degrees. Combine all ingredients and mix well. Roll into about 1 oz  small meatballs and place on a cookie sheet. Bake 20-25 minutes or until cooked. Wrap and freeze well after cooking. Note: different brands of cheese vary in calories, refer to the label for accurate calorie counts. Entire recipe makes about 50 meatballs.


Calories: about 43 calories each

Protein: 28 grams for 4 ounces of meatballs

Monday, 17 December 2012 12:19

Alcohol and Weight Loss

What would the season be like without a little holiday cheer, the key word being "a little." But too much can make a difference in losing weight,  maintaining weight, or even gaining weight over the month of December (or anytime!).

Wednesday, 12 December 2012 15:37

Crab Cakes

Crab cakes aren't just for for special occasions. You can work them right into your everyday diet plan, without the excess calories. Here's how:

Monday, 10 December 2012 08:39

Resist Temptations

Thursday, 06 December 2012 07:42

Eat Less During the Holidays - One Simple Trick

Are you aware of  "mindful eating" and how it can actually be a valuable tool for weight loss? We are all so busy multitasking in our busy lives, we rarely think about food as something to be thoroughly enjoyed in a "Zen" like manner. Don't let the word, "Zen" keep you away from trying this strategy...


Monday, 03 December 2012 09:50

Easy Bake Chicken

With the busy holidays ahead here is a nice easy bake chicken recipe you can make in a slow cooker and have it already to eat by the time you come back from work or holiday shopping. Get it ready the night before and then in the morning, plug it in, set it, and forget it, until you come home.

Monday, 03 December 2012 07:51

Minimize Stress and Weight Gain

As if we don't already have enough stress in our lives, things are ramping up as we head into the month of December. To keep stress levels down, here are a few suggestions to help minimize it.

Thursday, 29 November 2012 08:28

Turkey Chili

The cooler weather has arrived and there's nothing better than a nice warm bowl of chili after a hard day at work. Here's a low-carb zesty version.

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