RECIPE! Low Carb Pizza

A Favourite Recipe: Cauliflower Crust Low Carb Pizza

Even my sons love this recipe! It’s sure to be family favourite and it’s healthy!

Crust Ingredients

  • 1 Egg
  • 1/4 C Egg Whites
  • ½ C Cooked Riced Cauliflower (or mash it and drain the water)
  • Pinch of Garlic powder
  • Pinch of Onion powder
  • Pinch of each:  oregano, cayenne pepper, sea salt, pepper


  • 1/4 C No Carb Marinara or Alfredo Sauce
  • 1 oz Low fat/soy mozzarella
  • 6 oz COOKED Chicken
  • 1/4 c Mushroom
  • Veggies


Put skillet on stovetop and heat on medium. Add 1/2 tsp oil. Whisk together egg & egg whites until frothy. Add seasonings of choice into egg mixture, add cauliflower & pour into heated pan. Cover and let cook for approx 3.5 minutes. Flip out on to plate, return to skillet and cover to cook other side for approx 1.5 minutes. This is your crust.

Flip crust on to pizza pan, add toppings of choice, put under broiler until cheese is melted & toppings are cooked – approx 5 minutes. Enjoy!

Recipe – Cauliflower “Couscous”

A delicious light side dish for a low carb alternative to potatoes, rice or couscous.

It’s so quick and easy! Enjoy!


  • 1 tbs. olive oil
  • 1 large head cauliflower

Trim and core cauliflower. Cut into equal pieces. Place in food processor. Process using on/off pulse action until cauliflower is in small pieces resembling cooked couscous.  Do not puree.

Add 1 tbs. olive oil over medium heat in non-stick skillet. Add cauliflower, cook and stir for about 5 minutes until tender. Do not overcook.

Serving Options:

  • Add pork with a cooked curry sauce over top and serve.
  • Or stir fry small pieces of bell peppers, mushrooms, and celery. Then add the cauliflower and soy sauce as the cauliflower cooks.
  • Or add diced tomato and chopped basil with olive oil to the cauliflower for a nice side dish.

Summer Saucy Recipes!

It’s BBQ Time! 

This is the time of year for barbequed steaks, ribs, and burgers and I know many of you love BBQ sauce and ketchup!  But check your labels first for the hidden sugars.

Avoid Products where Sugar is one of the first three ingredients

If you’ve ever read the label on a Ketchup bottle, the label shows liquid sugar as the second ingredient!  Yikes!  One tablespoon is 20 calories and over one teaspoon of sugar.  And BBQ sauce is also very loaded with sugar.

So that you can feel good about choosing a healthier version of your favourite condiment, here are two recipes to add a healthy sauciness to your BBQs.

Homemade Ketchup

  • 15 oz tomato sauce
  • 6 oz tomato paste
  • 2 tsp apple cider vinegar
  • ½ tablespoon Dijon mustard
  • ¾ tsp garlic powder
  • 1 clove, crushed

Put all into a medium pot and simmer on low-med heat.  Stir often until well mixed.

Turn the element down to low for 20-30 minutes, stirring occasionally to prevent burning.  At 20 minutes it’s now a more liquid consistency, getting thicker to the 30 minute mark, so cook to your preference.  Let it cool and Enjoy.

Quick & Easy BBQ Sauce

  • 8 oz tomato paste
  • 1 tablespoon blackstrap molasses
  • 1 tablespoon maple syrup (or substitute the equivalence with stevia or xylitol)
  • 1 tablespoon apple cider vinegar
  • ½ tablespoon fish sauce
  • ½ tablespoon garlic powder
  • 2 teaspoon smoked paprika
  • Salt & pepper to taste

Mix together and apply to your favourite BBQ entrée

Note:  Yes, molasses has sugar in it and the recipe is small so you could try to use stevia instead, but it may not taste as good without the molasses flavour.  Have fun and Experiment!

Not hydrated enough? Can’t get all those veggies in?


When I previously lost excess weight, I was tested to measure my hydration level and it claimed I was dehydrated!  It made no sense to me.

I drank 8 cups of water daily, but was still dehydrated?!  How?  They couldn’t explain it.

According to Dr. Berg in his New Body Type Guide, the majority of overweight people are severely dehydrated in their cells and waterlogged outside their cells despite drinking lots of water.

50 – 75 % of people suffer from chronic dehydration and don’t know it, partly because the symptoms are often mistaken for illness.

Do you have any of these common symptoms of dehydration?

  • Fatigue
  • Constipation
  • High blood pressure
  • Acid-alkaline imbalance
  • Digestive disorders
  • Asthma and allergies
  • Weight gain
  • Skin disorders
  • Joint pain or stiffness
  • Bladder or kidney problems
  • Premature aging

If you experience these symptoms, you could be dehydrated because you’re low in potassium.

It can take up to six months of eating lots of vegetables to replace the potassium within the cells, according to Dr. Berg.  He says you have to get it from food; taking a potassium supplement can’t correct it.  And processed foods do the reverse; they create fluid retention because of the high sodium and low potassium.

98% of people are potassium deficient, according to Dr.Greger’s Medical Nutrition Blog.

Do you have symptoms of Potassium deficiency?

  • Weakness / fatigue
  • Muscle cramps, twitching
  • Constipation
  • Irritability
  • Skin problems

The big deal about Potassium and its benefits for weight loss

  • Potassium helps lower insulin. Without enough potassium, your insulin could increase and keep you out of fat burning!
  • Potassium is also needed to hold protein in your body, in the muscles. Another key for weight loss and metabolism.
  • Did you know the best source of potassium, better than bananas, is veggies?!  The best source potassium of is plants.

Here’s the top potassium rich foods

  • Spinach 1 cup                                 840 mg potassium
  • Mushrooms, crimini – 1 cup            635
  • Swiss Chard 125 ml                        508
  • Broccoli 1 cup                                 505
  • Avocado ½ medium                        500
  • Brussel Sprouts 1 cup                    494
  • Banana 1 medium                          467
  • Kidney Beans ½ cup                      357
  • Celery 1 cup                                   344
  • Romain Lettuce 1 cup                    325
  • Kale 1 cup                                      300
  • Salmon 4 oz                                   572
  • Beef 4 oz                                        475
  • Chicken Breast 6 oz                       440

How much potassium do we need daily?

For an adult, according to Health Canada we need 4700 mg per day.  That’s salmon for lunch, chicken at supper and 5-7 bowls of salad greens a day.

But I don’t want to eat 5 to 7 bowls of salad every day!

I’ve created a green smoothie to help drink our veggies and get more potassium without eating five bowls of salad every day!

Drink your veggies to hydrate!

If you’re not used to eating much for vegetables, it can be hard to get in 5 – 7 bowls a day.  So I came up with a smoothie to make it easier – drink your veggies!  See my green smoothie recipe.

Try a challenge for the next 21 days.  Before you begin, note your energy level, moods, digestion and bowel movements, and skin condition.  Make a note of where you’re at now and compare again in 21 days.  I’d love to hear your feedback and comments.


RECIPE – Drink your Veggies!


For those of you like me, who usually can’t eat 5-7 cups of salad every day to get enough potassium to hydrate my cells, I concocted a solution.

The first one I tried absolutely bombed.  With 3 cups of greens and too much water in a blender that didn’t, it looked like murky swamp water, and not the kind we created as kids mixing different flavours at the soda fountain!  Beyond the chunky floating bits of unblended plant, it tasted even worse, like I’d imagine creepy swamp water might taste.  Yuck.  It was bad!

So I scrapped that recipe and concocted my own.  I added blueberries and a slice of beet to give it a richer color, with a mild taste I enjoy.  You could add stevia if desired.  It’s very filling and great for breakfast.  Give it a try and let me know what you think.


  • 1/8 avocado
  • 1/4 cup frozen blueberries
  • 1 thin slice of beet
  • Celery 5” stalk
  • 1 kale leaf, including stem
  • ¼ cup spinach
  • 2.5 sprigs parsley
  • 1 tsp chia seed
  • 1 tbspn flax seed
  • ½ scoop protein powder vanilla
  • 1/8 tsp vanilla extract
  • 2/3 cup coconut milk, unsweetened (add more if too thick)

Put all ingredients into a quality blender and mix at high speed until smooth.  Add more coconut milk if it’s too thick.  (Hint:  freezing the greens helps them blend better)  Drink your veggies!  Play with the ingredients and add or subtract to your taste.  Enjoy!  Makes 1 cup

Nutrition: 232 calories, 9.1 gm carbs, 15.8 gm protein, 12.65 gm fats, 521 gm potassium

Living Lightly Tip #2 – Celery for Sweet Dreams

Living lightly is a wonderful way to be, but not as a light sleeper when you’re trying to get a good night sleep.

Try eating celery!  Celery contains active phytochemicals called pthalides which relaxes the muscles of the arteries and reduces stress hormones.  It also contains magnesium which relaxes your nerves, so it helps improve your sleep.

For better sleep, try 4 stalks of celery as an evening or bedtime snack.

Choice Points

Each decision you make about food is a choice point; are you gliding closer toward or consistently backing away from your naturally slim goal?

For example, you’ve worked a few hours and need a break.  You feel that urge to eat a carb or sweet. Do you?

You’ve brought lunch to work but a fast food out would be so much more satisfying right now.

Or you’re done dinner for the evening and about to take a break in front of the TV, but you feel that urge to nibble. More carbs?

And are you even really hungry?

I’ve noticed when I’d take a short break from work outside of lunch hour, it was to fill in the time during the break and reward myself.

Or in the evening in front of the TV it was either for comfort or a treat after a long day.

Each choice is moving away from what you want, or it moves you closer to living lighter.

So ask yourself, “Do I want the snack now?” Stop.

Or do I want to wear shorts this summer? What’s the bigger picture, your bigger why?

But summer is awhile yet. So I’ll just have this snack now. This time.

If you stop at snack now, it’s likely an old habit that you’ve got well wired in. I mean if you’re really hungry and you already feel good in shorts, no biggie.

But if you do want to lose that excess weight and the old habitual habit is firing, it’s time to update the old fat thinking. You can rewire it by gliding past the food choice towards your real goal!

When you get the food-thought, actually replace the picture of the food-thought.

Imagine instead seeing yourself in shorts with greater confidence this summer, loudly declaring with a good fist pump to the sky, “Hell Yeah!”

To make a strong slim thinking connection, practice this each time you think of the old snack urge. Cancel it by replacing it with the new slim thought! Make it a big bright fun thought!

So where’s your “hell yeah”? On the beach? With friends?

Doesn’t that feel so much lighter now? Hell yeah!