Pumpkin Pie Bars

Serves: 16 Bars


1 c. Low-fat Graham Cracker crumbs (crumbs can be made in food processor)
*Note: Gluten Free Graham cracker crumbs work great! Try “Out of the Breadbox” brand!
2 Tbsp, Land-O-Lakes light butter, melted (or substitute with brand of choice)
4 Egg whites
15 oz. can solid pumpkin
14 oz. can fat free sweetened condensed milk (not evaporated!)
1 Tsp. pure vanilla extract
2 Tsp. pumpkin pie spice
½ Tsp. salt
½ C. fat-free whipped topping


Preheat oven to 425º. Spray an 8 x 8 inch baking dish with non-stick cooking spray. Combine graham cracker crumbs with melted butter and mix well. The crumbs should almost stick together. Pour the mixture into baking dish. Press into a crust, using waxed paper.

In a large bowl, mix egg whites, pumpkin, condensed milk, vanilla, pie spice and salt until well combined. Pour mixture over crust and bake 15 minutes. Reduce heat to 350º and bake an additional 30-35 minutes or until a knife inserted in the center comes out clean. Cool, then slice bars. Serve with ½ TBSP fat-free whipped topping on each piece.

Calories: 117
Protein: 3
Carbs: 21
Fat: 2

Ratios: 10-74-16

Black Bean and Pollo Soup

Serves: 6, 1 1/3 Cup Servings


1 C. Refried Black Beans *
1 C. Organic Chicken Broth
1 C. Organic Pace Picante Sauce, mild or medium depending on preference
1 C. Water
1 C. Canned Black Beans, Rinsed *
1 C. (Approx. 6 ounces) Cooked Chicken Breast, cut into bite sized pieces
1 C. Frozen Corn
1, 4 oz. can diced green chilies
1 C. Kraft Free (Fat Free) Shredded Cheese (You can substitute low fat cheese if desired!)

*Replace the refried black beans and canned black beans with pinto bean products if desired!


Combine refried beans, chicken broth, salsa and water in a large soup pot. Stir over medium heat until smooth and it begins to gently boil. (Watch the heat, the refried beans can burn easily!) Add remaining ingredients, cooking over medium heat. Stir occasionally until heated through and cheese is melted. This recipe is awesome with extra lean ground turkey or extra lean ground beef instead of chicken! Make this and freeze ahead in a large freezer bag for an easy meal!


Calories: 200
Protein: 21
Carbs: 25
Fat: 1.8

Ratios: 41-51-8

Create strategies to overcome self-defeating behaviors!

Overcoming obstacles can be difficult when we continue to fall into old behavior patterns. It’s important to create a strategy to overcome our self-defeating behaviors. One of the most common issues I face as a nutrition consultant is the excuses people use to fall into the old behaviors. I ate a candy bar this morning so I gave myself permission to eat unhealthy all day. This behavior then compounds into a bad week, month, etc. The excuse that “I’ll start eating healthy next Monday, or after the New Year” sets you up for constant failure.


Our choices can be challenged on a daily basis. Successful strategies that help overcome old habits can include:

1) Writing out goals.
*The goals should be specific, realistic and attainable. It’s not reasonable or healthy to set a weight loss goal of 5 pounds a week. Make the goal 1-2 pounds per week and set up a system to reward yourself that is unrelated to food.

2) Make a plan
*Plan time on your calendar for daily exercise. Plan out the specific type of exercise you will do.
*Plan time to prepare food for the next day. Prepare foods for the week and freeze meals for convenience.
*Remove tempting foods from the home. Engage your family for support.

3) Define your self-defeating behavior and excuses.
*Write them out and review them on a regular basis to be more conscious of when you’re falling into the behavior.

4) Be conscious to catch yourself doing this behavior, observe what triggers it.
*Journal your thoughts and feelings daily.

5) Develop and practice alternatives to the behavior. Create three solutions. Examples of solutions could look like this:
*I will call my accountability coach or workout partner for support.
*When I am afraid of failure, I will focus on the positive changes that I have made and not make excuses to fall back into the past behavior.
*I will spend time in prayer and meditation regarding my struggle.
*I will log everything that goes into my mouth to track my eating habits.

A lapse in behavior (backsliding) can be frustrating. Continue to review your strategies and take charge of the situation. Having accountability with someone is a very powerful tool in being successful and can help you get back on track again!