July 10, 2017

This peanut sauce will have a fraction of the calories of regular peanut sauce, but retain all the flavor and creaminess. The best part of all: it is very easy and fast to make!! Pour it over your favorite noodles, stir fried vegetables, brown rice, etc. Enjoy!


2 tablespoons of powdered peanut butter (such as PB2  or Tru-Nut powdered peanut butter) reconstituted**

Approximately 1 tablespoon of water 

1/2 tablespoon of Bragg’s Liquid Aminos or light soy sauce

1 tablespoon of your favorite natural sweetener (agave syrup, maple syrup or honey), or the equivalent amount of Stevia sweetener

** You can substitute the powdered peanut butter for regular peanut butter, of course, but the final product will not be low-fat.


Reconstitute the powdered peanut butter according to the instructions on the label. Add the Braggs Liquid Aminos and natural sweetener and mix well. Add 1/2 to 1 tablespoon of additional water to make the right consistency for a sauce. Add more Braggs or swe...

July 5, 2017

Beans are powerhouses of nutrition, fiber and flavor. Beans are also staple food for the longest living populations in the world and have been shown to help with the control of diabetes, heart disease, and to help control hunger.
This recipe of black beans is absolutely delicious and will help you incorporate black beans into your menu in a fun new way.


4 a 5 cups of cooked black beans (or 3-15 oz. cans of low sodium black beans)
1 large onion, chopped fine
1 green or red bell pepper, chopped fine
2 to 3 cloves of garlic
1/4 tsp ground cumin
1 tsp oregano
1 to 2 bay leaf
1 tsp olive oil
Salt to taste

In a large pot, add the olive oil (which can be substituted with water or vegetable broth) and oil. Stir fry for one minute and add the bell pepper and garlic. Cook for a few more minutes until onion is tender.

Add beans, bay leaf, cumin and oregano, and salt if desired. When it starts boiling, lower heat and let it simmer for 15 more minutes. These beans can be served with brow...

July 4, 2017

One of the biggest concerns that many have when trying to lose weight or improve their health is that they feel that they cannot control what they eat because they struggle with food cravings. This is a very common problem in some of those I have advised in regards to nutrition. In most cases people who deal with food cravings are women, but that is not always the case.

There are several factors that may be influencing a person's food cravings. One of the most important is the nutrient density of the food we eat. Our modern diet is, unfortunately, very deficient in micronutrients (such as vitamins, minerals and phytochemicals), especially junk food or heavily processed foods. When we eat a diet based primarily on these foods, we might be getting enough calories, in fact maybe an excess of calories, but in most cases very few micronutrients. This results in the paradox of our modern society: obesity and malnutrition may occur in the same person. Yes, it is possible to be obese and malnou...

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