Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

date shake


If you’re trying to cut carbs, eat bananas sparingly because they’re high in carbohydrates.

In Africa, Central and South America, and Asia, where they’re grown, bananas’ high carbohydrate count makes them an important food staple.

Half the world’s crop is cooked and eaten as a starchy vegetable much like a potato, using either unripe bananas or nonsweetening varieties called plantains.

In the United States, it’s more common to eat bananas ripe, when the starch has converted to sugar.

A medium banana supplies more than 500 milligrams of potassium, which helps your body get rid of sodium and boosts muscle power – making this fruit a good postexercise recovery snack.

Recipe of the Day:  Frosty Date Shake

Nut or seed milks are made by soaking nuts or seeds in water, blending them, and then straining the liquid.

Almond milk in particular has recently become a popular dairy- and soy-free alternative for smoothies and cereal.

When preparing this shake, be sure the almond milk and yogurt are ice cold and the banana is frozen to ensure a thick, creamy texture.

Makes 2 (1-cup) servings

1/4 cup (2 ounces) pitted dates (see note)

1 cup unsweetened vanilla almond milk

1/2 cup fat-free plain Greek yogurt

1 very ripe banana, frozen and cut into 1-inch chunks

4 ice cubs

1/2 teaspoon vanilla extract

1/8 teaspoon ground nutmeg + additional for garnish

*Use as many organic ingredients as possible.

Combine the dates, almond milk, yogurt, banana, ice, vanilla extract, and 1/8 teaspoon nutmeg in a blender and blend until smooth and frothy, about 30 seconds.

Pour into a tall, chilled glass and garnish with a dusting of nutmeg.

Note:  If the dates are hard, place them in a small bowl and sprinkle with warm water.

Let soften for 5 minutes, then drain off excess water.

Per 1/2 cup:  100 calories, 2 g total fat (0 g saturated), 0 mg cholesterol, 110 mg sodium, 17 g total carbohydrates (11 g sugars), 2 g fiber, 6 g protein.

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Have an awesome day!

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Dick and Lenay


from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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