egg white frittata


Try cut out…

- Sugars: (Energy/Soft Drinks, Fruit Juice, Candy, Cakes and Sweet Treats)

- White Carbs: (Replace white rice, bread, pasta etc. with WHOLEGRAIN or BROWN alternatives e.g. wholegrain bread, wholegrain pasta, wholegrain wraps, brown rice.




  • 3 Skinless, boneless Chicken breasts
  • 3 cups green beans (washed with ends cut off)
  • 1 large sweet potato
  • 3 garlic cloves (peeled and finely chopped)
  • 1 tbsp macadamia oil or coconut oil
  • Cajun Spice mix:
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp coriander
  • ¼ tsp cayenne pepper
  • ¼ tsp oregano
  • ¼ tsp black pepper
  • Pinch of salt


  • Preheat oven to 200°C
  • Peel sweet potato and cut into chips
  • Drizzle chips with coconut oil and mix to coat evenly
  • Spread chips into single layer onto cooking tray lined with baking paper
  • Place in oven and cook for 20 minutes while preparing chicken
  • Combine Spices in a small bowl and set aside
  • Dice raw chicken into bite size cubes
  • Sprinkle spice mix onto chicken and mix to coat all pieces
  • Spread chicken evenly onto cooking tray lined with baking paper and place in oven with sweet potato and cook for a further 15-20 minutes until chicken juices run clear
  • Heat teaspoon of coconut oil in pan on medium heat
  • Place green beans on pan and cook for a few minutes until bright green
  • Add chopped garlic to pan and cook until beans begin to brown and are cooked to desired tenderness
  • Divide ingredients into 4 portions and serve



  • 3 oz Applegate Naturals Black Forest ham
  • ½ cup raw kale, leaves torn, stems removed
  • 2 Tbsp shredded low-fat cheddar cheese
  • 1 whole-wheat English muffin
  • 1 tsp olive oil


  • Layer ham, kale, and cheese on muffin halves
  • Drizzle with olive oil, and sprinkle chili powder, sea salt, and black pepper to taste. 
  • Toast muffin halves side by side in a 375°F oven for 10 minutes, or until cheese melts.



  • 1 whole egg plus 1 egg white
  • 2 Tbsp chopped green pepper
  • 2 Tbsp chopped red onion
  • 1 8-inch whole-wheat tortilla
  • 1 oz Monterey Jack cheese, shredded
  • 2 Tbsp chunky salsa 


  • Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa. 



  • 1 whole-wheat English muffin
  • 1 hard-boiled egg, sliced
  • 1 cup nonfat cottage cheese
  • ½ medium grapefruit 


  • Toast a split English muffin, then top each half with sliced egg. 
  • Serve cottage cheese with grapefruit wedges on top. 



  • 2 egg whites
  • 1 egg
  • ½ cup chopped fresh spinach
  • ½ cup chopped button mushrooms
  • 1 oz feta cheese
  • 1 tsp fresh cilantro
  • 1 slice oat-bran bread
  • 2 oz glass 100 percent pomegranate juice
  • 6 oz water or seltzer 


  • Whisk together the egg and egg whites. 
  • In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted. 
  • Reduce to low heat, and add eggs. 
  • Cover, and cook 3 minutes, until eggs are firm. 
  • Top with feta and cilantro. 
  • Serve with toast and pomegranate juice mixed with water or seltzer. 


1. Slim Down Detox Water

This cucumber detox water is an ideal starting point for all dieters. The diuretic properties guarantee that all moisture will be rapidly flushed from the system. Tart grapefruit delivers a revitalizing rush of flavor, and the fruit is packed with fat-burning enzymes. All of the citrus contained within this refreshing beverage is designed to heal the internal digestive tract. Mint leaves briskly finalize the drinks ability to easy any tummys woes while losing weight fast. This tasty brew only takes ten minutes to prepare, and it yields 8 potently cleansing servings. All ingredients are simply combined 2 hours before consumption.

2. Blackberry and Orange Detox Water

A daring dieting infusion comes to life with this benevolent blueberry detox drink. The masterful concoction features a delicious core of mandarin oranges. The wedges permeate moisture with ample healing properties, and the slight sourness is decadently delightful. At the same time, a stash of ripened blueberries brings extra antioxidants. These superfoods are notoriously packed with vitamin C and fiber. Each berry gains its navy coloration through the presence of detoxifying pigments. These compounds are known as anthocyanins, and their inclusion in a health regimen can prevent the presence of free radicals and ulcers. To intensify taste, simply squish berries and twist oranges.

3. Lemon and Mint Detox Water

Lemon water detox methods have reached a zenith with this thirst-quenching diet recipe. For those that love sugary drinks, this tasty blend can permanently replace sodas and fruit juices. The mint is uniquely calming for all possible tummy woes; simultaneously, the lemons provide the maximum amount of internal cleansing. This vibrant potion will even appeal to those who don’t typically consume water on its own. The tingling refreshment is hard to surpass on any scale. Huge quantities of advantageous electrolytes are naturally embedded in the citrus fluids, and the chilly mint undertones in this recipe will cool off the entire beverage.

4. Watermelon Detox Water

The latest dieting trend has reached a new level of evolution with this insanely flavorful watermelon detox water. There are plenty of antioxidants stored within the juicy melons, and its nutrient contents are through the roof. One of its key compounds is the phytonutrient known as lycopene. This generous ingredient is an extraordinarily strong antioxidant, and it also is known to foster anti-inflammatory effects. Amino acids are also provided to aid in blood flow and cardiovascular well-being. This is great for anyone with a rigid fitness routine. Seedless watermelons are preferred for this blend, and the final product is a ruby red wonder!

5. Pineapple Sugarcane Spa Water

Every drop of this iconic pineapple detox water is packed with vivacious charm. The recipe is astonishingly simple, but it yields an incredible source of hydration. The heavenly elixir only requires 2 sticks of sugar cane, approximately 5 pineapple chunks and 2 liters of water. All H2O should be filtered, and spring water is the best choice. Upon combining the ingredients, this brew can be consumed immediately; however, every minute of stewing increases the fun for the tongue. The deliciousness is special enough to make every sip a divinely uplifting experience. Meditative properties are enhanced by pineapples ability to expel toxins.

6. Strawberry, Lime, Cucumber and Mint Water

To indulge in a supreme detoxification experience, this devilishly rich combination achieves liquid perfection. Despite their sweetness, strawberries are uniquely healthy, especially when it comes to promoting antioxidant intake. This spunky pink fruit has a ravishingly tasty bite, and it empties the body of errant toxins. Strawberry detox water is masterfully enhanced by limes citrus zing. This fruit purifies the intestines and fortifies the colon. Cucumber plays a role in managing efficient hydration, and the mint keeps all of the digestive organs calm.


*First of all you need to warm up click here*

Cardio Workout to Burn Fat and Tone *click on the link for exercises*

! A good thing for your body it’s to do every exercise for 1 minute and after take a pause for 30 seconds and repeat!

Weigh in Wednesday (on Thursday)

I’ve started this post 3,002 times, but as my thoughts and words are scrambled at the moment (from work to life to lack of sleep), let’s go bullet point at it:

  • I missed my Weight Watchers weigh-in yesterday. Yup, boo, I know. But wait! Before you get all “typical Liz” on my ass, I promise it was for good reason… I was out of town this week from Tuesday - Thursday for a company retreat, so it was absolutely impossible to make my usual Wednesday lunch meeting. 
  • However… I made sure to catch an early ride back to Toronto today just so I could attend today’s WW meeting (#dedication). And? You guys, it was good. Really really good. Down 1.2lbs!! 
  • Yay! I hit my first 5lb loss - which prompted a “5lb” sticker, and then a “bravo” sticker because I lost weight after a few days away with delicious food everywhere I looked.  
  • Seriously. I am happy.  I also received the below key chain for attending my fourth meeting in a row.  (WW hands out more tags for milestone weight loss achievements to add to it.)
  • I’m especially happy with this week’s weigh in because I was not only wearing jeans at the weigh-in, but because life has been busy and lively and full of social occasions lately. Social occasions with lots of delicious food opportunities:
  • So much so that last Saturday I ate out breakfast, lunch and dinner! Whoa. I met Courtney and Angela for breakfast, then Angela and I headed to a vegan cafe for lunch, and then we met Veronica for dinner at a pub. See? So many opportunities in one day to eat too much, go over my points, and womp womp, fall off the wagon. But.. I did not. 
  • I didn’t eat perfectly healthy (#tata-tots), but that doesn’t really matter on WW, what matters is that I tracked everything, and track everything I did! From the bacon at brunch to roasted chicken salad at dinner, I stayed on point (pun!).  
  • Also, Angela and I borrowed my sister’s dogs for a few hours and headed to the beach for a beautiful rainy walk. I love clouds like the ones below. 
  • It was wonderful - frizzy hair and all :)
  • On Sunday I met my sister and Lily at Riverdale Farm to check in on the pigs and horses and sheep and cows.  Lily was looking incredibly cute in her flower dress and pink rain boots

We spent the morning exploring the farm and checking in on all the animals, before heading to Origin for brunch. 

  • Despite absolutely loving Origin’s tostada ranchero, I ordered their egg white frittata (a lot more WW friendly).  We also ordered roasted potatoes and scones, which I somehow managed to just have one of each, keeping me perfectly on track for the day. Wa-hoo! 
  • After brunch Lily and Catherine headed home for a nap, but I decided to head down to the lake with the dogs for another walk, because as you probably know my exercise routine lately has been non-existent, so I’m trying to get walks in as much as I can. 
  • Hmm. This post is now really really long. And I need to shower-power, so please excuse me for a hot second, and when I return I’ll continue. 
7 Day Healthy Diet Menu You Should Start Eating Now

People tend to guide away from healthy eating, because often a healthy diet plan is portrayed as being hard to follow, cook and manage.

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Diet Menu

Seven day menus comprise a week of healthful eating. There are numerous healthy vegetarian and non-vegetarian dishes, tasty meals and snacks that favor you whilst getting slim down. Right here, we present you utilizing the very best of 7 day weight loss diet plan that assists you for making 7 day schedule what to eat in addition to in what amount if you in fact wish to get your weight lose. As all of us know for body everything is necessary like fiber, calcium, protein and much more but that should be in an exact manner.

The menu of the diet is very simple yet extremely delightful that makes it much easier to stay on this diet plan even past the 7 days.

Day 1

  • Breakfast: 1 whole grain toast, 1 hard-boiled egg, 1 cup of tea or coffee.
  • Snack: 1 apple.
  • Lunch: 4 oz of beef steak, 1 baked potato, 1 veggie salad, 1 cup of coffee or tea.
  • Snack: ½ cup of yogurt, 1 cup of fruit salad.
  • Dinner: omelet produced using one egg, 3 oz of lean pork, and 1 tbsp of butter, 1 cup of veggies, 1 orange.

Day 2

  • Breakfast: Oatmeal Egg White Breakfast Frittata / topped w Home Cheese, Berries and Apple Sauce and side salad with Lemon and Olive Oil or Slim Balsamic Dressing
  • Snack: Grapefruit
  • Lunch: Turkey Chili/3 or 4 multi grain or whole wheat crackers
  • Dinner: Asian Chicken or Veggie Stir-fry

Day 3

  • Brakfast: Baked beans on wholemeal toast, yoghurt or fruit. Water or tea.
  • Lunch: Mixed bean casserole created using tomatoes, natural herbs and mushrooms. Brown rice and steamed veggies. Fruit cocktail.
  • Snacks: Rice cakes spread with nut butter or low-fat cottage cheese combined with fruit.
  • Dinner: Lean lamb chop, corn around the cob and steamed broccoli.

Day 4

  • Breakfast: Breakfast oats wiht honey and a fruit on the side.
  • Lunch: Vegetable soup for those overcast days. Toss as many veggies in the pot as possible.
  • Snack: Dried apricots and a whole-grain bagel
  • Dinner: Either a meat or vegetable stew with brown rice.

Day 5

  • Breakfast: Crumbled Granola bar with Natural Yoghurt + Berries
  • Lunch: Be extremely clean with egg for lunch
  • Dinner: Formulate some sweet potato, eco-friendlies and Quick Steamed Fish
  • Snacks: Tahini Balls and Apple w Almond Butter
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7 Day Healthy Diet Menu

Day 6

  • Breakfast: Smoked Salmon or Fresh Wild Salmon / Poached Eggs / Sautéed Spinach or Side Salad
  • Lunch: Canned Tuna Sandwich with Tomatoes, onions, Olive Oil and Lemon on Whole Wheat Pita with Lettuce and Tomatoes
  • Dinner: Baked Lemon Natural herb Chicken / Pear Pine Nut Salad


  • Breakfast: 2 oz of cottage cheese with crackers, 1 favorite.
  • Snack: 1 cup of milk, 1 apple.
  • Lunch: 6 oz of grilled, baked or broiled fish, ½ cup of rice, 1 cup of vegetable soup.
  • Snack: 1 cup of baked beans.
  • Dinner: 1 cup of yogurt with crackers and 1 cup of fruit salad.
New Fic: The Bucket List

Once Upon a Time (Swan Queen)

Rating: M

Genre: Romance/Humour

AO3 | FF

Regina Mills is in the midst of a midlife crisis where she finds herself doing the same things every day. After creating a bucket list, her best friend of twenty years, Emma Swan, seeks to help her complete the list, though they both cross off more than they expected.

Regina Mills was a creature of habit. For the past ten years, Regina had done, more or less, the same thing every day. Every weekday she would wake at exactly 6 AM, make her bed, and hang her robe on the washroom towel rack before stepping into a hot shower. Her make-up came next: carefully applied foundation, light blush, dark eyeliner, and deep red lipstick. Her long eyelashes were passed down from her father, and Regina was grateful she didn’t have to add mascara to the list because that would have taken up a precious thirty seconds of work. Her outfit, laid out from the night before, was the next order of business. Usually Regina would don a simple blouse and skirt combination, but during the winter months in Maine, she gravitated toward the tailored suits. Whenever she was meeting with prospective clients, however, out came the dresses that made her opponents crumble at the seams. Breakfast came, with a quick egg white and spinach frittata, and off she was to work, driving herself to Augusta just outside their small hamlet of Storybrooke, Maine, where she boarded a train to take her to work where she spent eight hours in the legal department finding and creating loopholes in contracts so that the shareholder company she worked for got the maximum profit for the least amount of payout. She wasn’t a defense attorney business or a private practice, which Regina’s mother still frowned upon even from the grave, but Regina was content to be using her law degree at all. She was good at her job and she was able to work normal hours. The time she spent researching cases and studying for her bar exam had taken a toll on her, and though she had no desire to step into a courtroom anymore, the business life afforded her time and flexibility.

Time she didn’t know what to do with.

Her nights were spent, more often than not having dinner with her best friend of twenty years. Emma Swan, a complete opposite to Regina’s own personality, hated the mundane lifestyle. Working at a temp agency, she jumped from job to job faster than Regina could keep track. It was as fleeting as her love life, if Regina was being honest, but Emma had fun with the men and women she saw for the night. She was going to be an artist someday, Emma always promised, and these jobs were just temporary until her big break came. Regina would often find the blonde staring intently at her and not be surprised when Emma would pull out a scrap of paper or rip out a page from a well-used sketchbook and begin drawing whatever of Regina’s features that had caught her eye. They’d watch TV or a movie, and depending on the hour, her friend would stay the night, delegated to the spare bedroom that had unofficial become Emma’s or even fall asleep in Regina’s bed because the blonde didn’t want to be alone downstairs, watching Netflix as Regina read.

It was familiar and normal and good, and it was slowly driving Regina mad.


Well, my Internet-land friends, I survived the first day of the weekend! Wa-hoo! I say “survived” because I find eating right Monday to Friday is significantly easier than on the weekend. Than on the weekend when life is all like, “social situations mean delicious food!”

This morning I met my old running group friends at Origin for brunch (yes, I pretty much live there, and no I don’t care, and yes it’s delicious you should go).   I ordered the “egg white frittata,” (7 points) as I deemed that the healthiest item on the menu, and it did not disappoint! They also sent us a free round of mimosas (4 points), which I did not turn down as the day was beautiful, the sun was shining on the patio, and the conversation was excellent. 

The four of us even chatted about getting the old 2010 running group back  together next summer and training for another destination marathon (these are the people I ran the Berlin marathon with!).  Dublin’s Marathon (October 2016) was thrown out there… could be fun! But I’ll tell you what I told them… I’ve proven to myself that I can run full marathons over weight, so if I ever do another one, I want to do it slimmer (I’m talking 140lbs (not 165+)), because running with less weight is just so much easier. 

After brunch I met up with my sister and Lily in the Distillery District for a little shoe shopping action. Everyone but me bought a pair of shoes (womp womp), but… I have to note that my budget savvy 2015 is going really really well! I’ve managed to put away over ten thousand bucks from not shopping and buying stupid things and watching my money. Wa-hoooo! 

After shopping (for them, and saving for me), we headed to a Toronto public pool as Toronto is currently under a heat advisory warning because it is hawwwwwwt and humid out.   Before Lily I never even realized there were soooo many *FREE* public pools in and around Toronto.  The one we went to today (Monarch in the East end) I would highly recommend - massive twisting slide, awesome kids wading area, tons of life guards, and nice bathrooms/showers. 

After swimming and a little park/swing action, we headed back to their house to make a homemade pizza. I was nervous about tracking my Weight Watchers points, but my sister helped me work out the flour, mozzarella and toppings (19 points!). 

I’m now home, on my couch, and pleased to say that I put the time and effort in, tracked my points, and finished the day exactly within my points range - while eating pret-ty well. YAY!  Tomorrow morning I’m going horse riding, and then to Angela’s for a swimming/catch up date, and then seeing my friend Maria in the evening!  For a weekend where I had no plans, it’s a busy one! :)

Also, because whatever, I feel like sharing:  I’m not doing online dating or dating or anything right now.  

I’ve jumped on and off it since about January and finally decided to delete all my accounts (not just the apps) for an extended period of time.  True, I was chatting to nice guys, but the problem was that I then just couldn’t bring myself to meet up with them. And yes, my photos were very realistic of my weight. (the 5th photo in this post was my main one).

(Sidenote: get this, when I finally updated all my photos to current tubby photos, I actually found the number of likes/messages I received went UP!  I know, right? Weird.  With my skinnier photos I’d say about 60% of guys liked me back, whereas with my more over weight photos it was about 98%. Crazzzzzy. Never saw that coming. One of my friends said maybe guys aren’t as intimated? I don’t know.) 

Anyways, back to the point: I took myself off online dating because I felt too fat for it.  And note how *I* felt too fat for it. It’s not that I think all guys everywhere care (yes, lots do, but I also know some don’t), it’s just that I didn’t (don’t) feel comfortable in my own skin, so I wouldn’t ever want to actually meet up with guys. And… I found myself being a huge asshole when guys would actually ask me out, as I’d freak out, and then not respond. 

So yea, I decided I want to work on me, get my weight down, my confidence up, and then I’ll go back on… because I definitely feel like hell will freeze over before I meet someone in person. 

That being said, I’ve also seriously been thinking about the possibility of never getting married / having kids / finding a companion.  It makes me very thankful for the friends and family I have, and also makes me think realistically about my financial situation (buying a house alone), and/or coming to terms with being okay alone. Although, at this point I am.  Last summer I felt intense loneliness at night, but this summer I’m quite happy pottering about my apartment by myself, and attending life events alone - this summer I’ve really seen the difference between being alone, and being lonely, which is good. 

And now, would you look at that, it’s 11:30pm so I must get my beauty sleep to make sure I enjoy every second of hot summer’s day tomorrow!