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
Be Very Picky About Carbs
A few decades ago, nutrition experts told you to bulk up on carbs, any carbs.
Then the diet pendulum swung the other direction, as carbs became enemy #1.
Now we know it’s not so much the amount of carbs that causes problems as the type.
Turns out feasting on quickly digestible, refined carbs – like snack foods, sugary treats and beverages, and white bread made with refined flour – isn’t such a healthy thing.
These high-glycemic foods, stripped of many nutrients and fiber, are readily absorbed and digested in your body, sharply raising your blood glucose levels.
A diet filled with these carbohydrates has been associated with health risks, like heart disease, type 2 diabetes, and obesity.
However, when you focus instead on unrefined carbohydrates, like whole plant foods in their natural form – whole grains, beans, lentils, nuts, seeds, vegetables, fruits – your body reacts differently.
Recipe of the Day: Pumpkin Spice Muffins with Pumpkin Seeds
Active Preparation Time: 11 minutes
Total Preparation Time: 55 minutes
You don’t have to feel guilty about eating carbs when you choose whole grains.
The addition of seeds, dates, spices, and beta-carotene-rich pumpkin packs these muffins with nutrients, antioxidants, and slow-digesting carbs.
Make a batch and store them in the freezer to microwave for breakfast, snacks, or lunch or dinner alongside a soup or salad.
Makes 12 servings (1 muffin each)
Nonstick cooking spray
1/2 cup canned or cooked pumpkin
1-1/4 cups unsweetened plain plant-based milk
1/4 cup canola oil, expeller pressed
1 teaspoon vanilla
1-1/2 tablespoons maple syrup
2 tablespoons chia seeds
1-1/2 cups white whole wheat flour
1 tablespoon baking powder
1 tablespoon pumpkin pie spice
1/2 cup chopped dates
1/4 cup plus 2 tablespoons chopped pumpkin seeds, shelled
*Use as many organic ingredients as possible.
1. Preheat the oven to 375°F.
2. Spray a 12-cup muffin tin with nonstick cooking spray.
3. Combine the pumpkin, plant-based milk, canola oil, vanilla, maple syrup, and chia seeds in a medium mixing bowl and mix vigorously for 2 minutes using an electric mixer or wire whisk.
4. Add the flour, baking powder, pumpkin pie spice, dates, and 1/4 cup of the pumpkin seeds and mix with the mixer or a spoon until just combined, being careful not to overmix.
5. Pour the batter evenly into the prepared muffin tin and sprinkle the tops with the remaining 2 tablespoons of pumpkin seeds.
6. Bake the muffins for about 40 minutes, until brown on top and a toothpick inserted into the center of a muffin comes out clean.
Note: To store the muffins in the freezer, let them cool completely, then seal them in an airtight container or bag and freeze. To serve, remove the muffins ahead of time and allow to thaw, or heat them for 30 seconds in the microwave.
Variation: To make this gluten-free, substitute an all-purpose gluten-free flour blend (like Bob’s Red Mill or King Arthur Flour) for the white whole wheat flour and check that all other ingredients are gluten-free.
Per serving: 196 calories, 9 g total fat (0.5 g saturated), 15 mg sodium, 24 g total carbohydrates (9 g sugar), 4 g fiber, 6 g protein.
If you have any questions, send us an email!
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Have an awesome day!
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Dick and Lenay
from Plant-Powered For Life by Sharon Palmer, RDN