Curb the Cravings for Sweets

I’m always a skeptic when it comes to “easy” ways to lose weight, to “drop the pounds” or to “get skinny fast.” It’s not real life. Real life means putting work and effort into everything you do, weight loss is no different.

I’m also a realist. I know that craving sweets is a real thing, it’s not an excuse. Sometimes, even after a big meal, you need just “one more bite” of something sweet…even if you really don’t. So, something to help in that department, to satisfy cravings and to give your body a chance to catch up in an all natural way? Bring it on.

When I heard about MealEnders and the opportunity to review them, I was excited! It seemed like a good complement to a program that included healthy eating and exercise – not as a scheme or replacement for hard work.

meal enders one

Even more surprising was the taste. MealEnders come in four different flavors: cinnamon (my favorite), chocolate mint (a close second!), Mocha and Citrus. They’re natural, with ingredients that anyone reading the label can understand, plus, each MealEnders signaling lozenge contains only two grams of sugar, 15 calories, and is low-fat, stimulant-free, gluten-free, kosher, and contains no high fructose corn syrup or MSG. MealEnders are food-based and, therefore, regulated by the FDA as a food product. This was exciting to me!

Not sure how a little lozenge can do so much? Here’s what MealEnders has to say:

MealEnders consist of two components: a sweet, outer reward layer and a cooling/tingling inner core. The outer layer provides a measured dose of “dessert,” usually associated with the end of a meal. The inner core engages the trigeminal nerve (the nerve that senses “taste” sensations in the mouth) with long-lasting cooling/tingling sensations to cue the end of eating and clear the palate.

By keeping your mouth and mind occupied for up to 20 minutes (the Overeating Zone—when you are full, but often continue to eat because your brain has not yet received the “fullness” signal), MealEnders naturally transition you away from the desire to overindulge, giving your body’s natural satiety process time to catch up and let you know your full.

meal enders two

MealEnders are a tool, not a magic elixir, and work on a behavioral, sensory and psychological level in the following ways:

BEHAVIORAL • Establish an important chronological marker for meal- and snack-end • Fill the 20-minute gap until normal satiety signals reach the brain • Create a pause in eating patterns so healthier behaviors may be established • Break the cycle of eating and chewing

SENSORY • Provide a measured sweet cue for dessert replacement (which tastes delicious, in my opinion!), followed by a palate cleansing to reduce cravings • Engage the trigeminal nerve to cue the cessation of eating • Engage taste receptors to transition you away from foods being consumed • Alter anticipated taste of additional food • Temporarily modify olfactory perception — often a cause of overeating

PSYCHOLOGICAL • Heighten mindfulness of natural digestive rhythms • Create habitual cueing of meal completion • Train the mind to recognize healthy portion sizes • Empower a sense of control.

I allowed a few friends and family members to give them a try. While all reactions were mixed as far as what were the best flavors, everyone was a fan and could agree that the urge to add dessert after finishing a lozenge was almost gone. Note, it’s not a magic potion. Give yourself enough time and you could still crave something sweet, there’s no substitute for a little will-power!!

Wanna give MealEnders a try? Awesome! MealEnders are available on the website: Give them a try if you’re looking for a little something to boost your current efforts and let me know what you think!


Delicious Substitute for Cheese and other Condiments

It’s a sunny 75 degrees here in NC and I couldn’t have been more excited to spend the day outside. To culminate it all, I thought it’d be fun to start up the grill (not that we don’t use it throughout the winter, but, it’s a lot more enjoyable in bare feet!)

So, I started with Sweet Potato, Black Bean and Quinoa burgers (recipe to come later!), but wanted something a little healthier to top it off. This fit the bill! It was 1 – delicious, 2 – green, 3 – packed with nutrients and 4 – EASY and fast to pull together!

avocado spread

Avocado Spread for Burgers and Pretty Much Anything Else

  • 1 avocado, peeled and pitted
  • 1 TB minced onions (fresh or dried)
  • 1 TB miracle whip with olive oil (or) EVOO, your choice
  • 1 TB mustard (give or take a bit depending on your preferences)

Mash it all together.

It’s seriously that simple. Mix it up and add it to burgers or any other sandwich you’d normally add cheese or other less-healthy condiments to in order to give your meal a little nutrient boost along with a rich, creamy flavor!

Easy, Make-Ahead Mini Omelettes

It happens to all of us. I had peppers and eggs that were nearing expiration and needed to do something fast. Luckily, this experiment turned out to be both healthy and delicious! It’s also freezable, making my soon-to-go-bad food last even longer!

Check out this easy way to prepare breakfast in advance!

mini omelettes

Easy, Make-Ahead Mini Omelettes


  • 5 Eggs
  • 3/4 cup skim milk
  • 6 TB shredded cheddar cheese
  • 1 green pepper, diced
  • Onion Powder
  • 1 TB extra virgin olive oil


  • Saute green peppers in olive oil over medium heat until cooked through, 10-15 minutes.
  • Pre-heat oven to 375 degrees.
  • While the peppers are cooking, whisk together eggs and milk until frothy.
  • Spray 12-muffin muffin tin with non-stick spray or EVOO
  • Add approximately 1/2 – 1TB of peppers to the bottom of each muffin tin.
  • Pour 1/4-1/3 cup of egg mixture into each muffin tin.
  • Sprinkle 1/2 TB of cheese into each tin, on top of the eggs.
  • Sprinkle desired amount of onion powder over each tin.
  • Bake in oven for 12-15 minutes, or until cooked through.

Enjoy immediately or, let cool, separate with wax paper and freeze!