Beating the Sugar Demon

With so much temptation out there to eat savory, high calorie/sugar foods, it's hard for anyone to maintain a healthy diet. People always think that you have to deprive your self of things to eat healthy, when we are actually doing ourselves a huge favor. Sugar and empty calories can wreak havoc on the body and alter your mood. I have succumbed to the sugar demon many of times and still battle it everyday. I have come up with some great meals and tactics to win the war on unhealthy eating.

Cooking Oils: Coconut oil and Grape Seed oil. 

I use to cook with regular vegetable oil and later realized there were no health benefits at all when cooking with it and everything tasted greasy. I then tried Olive Oil. I love cooking with it and its great health benefits but it defeats the purpose when heated. Olive Oil loses all of its health properties when heated over 200 degrees. Grape seed oil and coconut oil can be heated and have a great, light taste when used while cooking. 

Shopping List:

I use the old school method of writing a shopping list before I step into the store. The grocery store can be like ToysRus for kids, leaving us tempted to get anything we see that looks good. Keeping a list keeps you on a strict budget, reminds of what you were actually shopping for and keeps you focused. Always remember, stick to the list!

Heat Monitoring:

The main mistake we make cooking is not monitoring the food and having the heat too high. I look at food as my baby. I always check on it, making sure everything is moist and the heat is never too high. If there is a dish that requires high heat, I never leave it. The pan can burn at the blink of an eye.


I love to season and I love flavor. I rarely cook with plain salt. The main seasonings that should be in everyone's cabinets are garlic powder, onion powder and sea salt. These seasoning add a work of flavor to everything. Trader Joe's has a wonderful blended seasoning called "everyday seasoning." It's low in sodium and I often use it instead of sea salt or seasoning salt.

These are basic recipes that are high in protein and have great heath benefits. 

Easy Baked Chicken Wings:

  • Always wash and dry the chicken completely.
  • Place in a oven-ready pan.
  • Season well with oil and seasoning.
  • Preheat oven to 375º.
  • Bake for 45 minutes to 1 hour. (make sure that the chicken always looks moist.) Quick and Easy



Kale/Fruit salad:

  • 1 bag of ready-to-cook kale
  • 1 handful of chopped strawberries
  • 1 handful of blueberries.
  • Sprinkle Feta cheese, your choice of nuts or whatever you choose to add to the salad.

Salad Dressing:

  • 1/4 cup of grape seed oil 1 tablespoon of rice vinegar. 1 splash of fresh lemon juice and add seasoning (I usually free pour to my liking.)


Pan Seared Trout:

  • Thoroughly wash and dry the trout.
  • Heat pan.
  • Lightly coat the pan on stovetop with oil and seasoning.
  • Place trout onto heated oil and seasoning.
  • Cool on each side until golden and crispy (about 3 mins each side.)