Coffee Lovers

coffeeEven if you only drink it to get you through a rough day at work, coffee is surprisingly healthy for you. This caffeinated beverage has most recently shown the ability to lower your risk of a detrimental liver disease. It has been shown to improve liver protection, and help prevent alcoholic liver disease. So raise a glass, or mug, to your favorite morning life-saver, and find out more health benefits of coffee.

Heart Health

Coffee has been shown to decrease the risk of heart failure. Approximately four cups a day cut the risk of heart failure risk by 11 percent in one study.


You might think coffee makes you crazy, but it can actually reduce stress


It might not sound right, but coffee can actually prevent cavities. A 2002 study found that coffee has antibacterial activities that fight against cavity causing microorganisms.

Note: I am not talking about all of you sugar lovers who like to saturated your coffee with creamers and sugars…but black coffee if you haven’t tried it maybe you should start.


To My Pho Lovers “Asian Noodle Soup”

pho recipeAsian Beef Noodle Soup

Serves 4
Calories per serving: 482

For the broth
4 cups chicken or beef broth
4 cups water
2 thin slices peeled ginger
2 whole pieces star anise
1 small 1/2-inch section cinnamon stick
1/4 shallot, thinly sliced
2 tablespoons low-sodium soy sauce, plus extra for serving
1/8 teaspoon pepper

For the garnish
8 ounces dried Asian rice noodles
1/2 pound boneless beef sirloin or London broil, trimmed of any fat, frozen
1 small head romaine lettuce, shredded, or 2 cups shredded Savoy cabbage

1 rounded cup bean sprouts
1 red or green bell pepper, seeded, stemmed and thinly sliced
3 scallions, minced
1/2 cup thinly sliced radish
1 cup fresh cilantro sprigs
1/2 jalapeƱo pepper, seeded, stemmed and minced
1/2 cup fresh basil leaves
1/4 cup fresh mint leaves
2 tablespoons peanuts, chopped
Lime wedges, for garnish
Toasted sesame oil, for serving
Hoisin sauce, for serving

1. For the cooking liquid, in a large saucepan, bring the broth, water, ginger, star anise, cinnamon and shallot to a boil. Reduce heat to very low, partially cover, and simmer 15 minutes; remove spices with a slotted spoon. Add soy sauce and pepper; set aside.

2. Meanwhile, in a large bowl, soak noodles in cold water to cover until softened and pliable, 30 minutes. Bring a large pot of salted water to a boil.

3. With a very sharp knife, cut uncooked beef across the grain into very thin slices; arrange on a serving plate and refrigerate until ready to serve. Arrange all of the other vegetables, herbs, chopped peanuts and lime wedges on a second, large platter.

4. Drain noodles in a colander. Add to boiling water and cook, stirring, 45 seconds. Drain noodles again.

5. To serve, bring broth to a boil. Divide steak slices between 4 large serving bowls. Ladle broth over noodles. Add noodles, vegetables and herbs to each bowl. Diners can season their soup with lime wedges, salt, soy sauce, sesame oil, and/or hoisin sauce, as they like.

Reference: Cook Yourself Thin

1500 Calorie 30 Day Meal Plan

Meal planningDAY 19
Thursday Meal




Don’t-Get-Fat French Toast

1 banana
2 small boxes of raisins

The I-Am-Not-Eating-Salad Salad
1 apple

15 baby carrots
2 Tbsp of hummus
1 piece of string cheese

Miso Salmon
Salad with 2 Tbsp olive oil/vinegar dressing

How Strong are you

Morning Inspiration…..How strong are you? No matter how old or young you are you always have to pay attention to your portion sizes. Whether you are cooking at home or out eating portion control is very important and it needs to be apart of your everyday nutrition regimen.