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Nutritious Breakfast

20140215_121701This is my most favourite breakfast.  It’s quick, nutritious and delicious.

All you need is:

6 egg whites

2 Tablespoons of salsa. (hot, medium or mild is your choice)

1/2 an avocado

I spray my frying with olive oil.  You can try coconut oil for some added flavour.  When the frying pan is heated and ready to go, I pour in the egg whites, add the salsa and then the avocado.  I just chop up the avocado with the spatula as I mix it all together.

Nutrition information


240 calories

13 grams of fat

10 grams of carbohydrates

24  grams of protein

For a little more flavour, you can add a whole egg.  This will change the total amount of calories, fat, carbs and protein but will still taste great.


Improve Your Cholesterol with these 7 Super Foods

super foodsA meal low in saturated fat and abundant in fruits and veggies is ideal for managing your cholesterol levels. However, there are seven specific, cholesterol friendly foods that will improve your HDL and LDL cholesterol levels.

1. Alcohol

Drinking a glass of wine with dinner has been shown to raise good-cholesterol levels and lower the risk of a heart attack. Now, don’t go crazy and get wasted. One glass a day is all you need 🙂

2. Almonds

Almonds help prevent LDL “bad” cholesterol from being oxidized. Oxidization damages the lining of the blood vessels, increasing cardiovascular risk. Almonds are great in a salad or as an afternoon snack.

3. Avocados

The monounsaturated fats in avocados lower the “bad” LDL and raise the “good” HDL cholesterol. The MUFA’s (monounsaturated fatty acids) also help to burn off belly fat.  For breakfast, I love to slice up half an avocado and mix it into about six egg-whites and throw in about 2 tablespoons of salsa.  Makes for a nutritious start to the day.

4. Barley

Barley lowers your LDL cholesterol levels.  It can be used as a substitute to rice, is great in soups and can be combined with dried fruits, nuts and a little oil and vinegar for a hearty salad.

5. Beans & Lentils

Another LDL lowering food. Can be used in soups, salads, and dips.  Also great in burritos, lasagnas and casseroles.

6. Blueberries

High in antioxidants, blueberries help lower your LDL cholesterol. They can be eaten as a snack or sprinkled on cereals.  I like to throw some into my protein shakes.

7. Oats

Oats help to increase your HDL cholesterol. Have some oat bran cereal or oatmeal for breakfast. Oat bran muffins make for a yummy treat too.

What are your favourite superfoods?

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