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



On a typical weekday morning, a leisurely meal is probably out of the question.

Between packing lunches, trying to squeeze in an early workout, and getting ready for work, who has time to cook?

But being on the go is no excuse for skipping the most important meal of the day.

Eating a nutritious morning meal helps you make smart food choices throughout the rest of your day.

Eating breakfast lowers stress hormones.

Cortisol, the hormone that makes us crave sweet, starchy foods, also makes our cells more insulin resistant, putting us at higher risk of diabetes.

And, cortisol tells your body to store fat around your waistline, another risk factor for diabetes and heart disease.

Studies show eating breakfast can lower your cortisol levels.

So, by eating a morning meal, you’ll not only feel satisfied and avoid hunger later in the day but also lower your risk of developing these life-threatening diseases.

Skipping meals wreaks havoc on blood sugar levels.

People who fast during the day and eat all their calories at one nightly meal have unhealthy changes in their metabolisms, similar to unhealthy blood sugar levels in people with diabetes.

People who don’t skip meals, on the other hand, eat the same number of calories each day, but the calories are distributed throughout the day at regular intervals and their blood sugar levels stay healthy.

It may seem counterintuitive, but skipping meals promotes weight gain, not loss.

It’s not just the act of eating breakfast that’s important – what you eat is just as important.

The typical American breakfast usually consists of lots of complex carbohydrates and refined foods like pancakes, cereal, bagels, muffins, and doughnuts.

But these foods aren’t only high in calories; their high sugar content can also cause a rise in your blood sugar levels.

And after it peaks, it drops – making you feel sluggish and hungry (and craving a sweet pick-me-up).

Make breakfast an opportunity to start your day off right.

Breakfast isn’t dessert!

Recipe of the Day:  Apple-Cinnamon Breakfast Quinoa

Makes 4 (3/4 cup) servings

2 cups unsweetened plain or vanilla almond milk

1 cup dry quinoa, well rinsed (see note)

1 medium apple, diced

1 teaspoon ground cinnamon

Pinch of salt

1/2 teaspoon vanilla extract

Garnish (optional)

1/4 cup dried currants

1/4 cup chopped toasted almonds or walnuts

Fresh mint leaves, sliced

*Use as many organic ingredients as possible.

In a 2-quart saucepan, heat the almond milk on medium-high heat.

When the milk is almost boiling, stir in the quinoa, apple, cinnamon, and salt.

Reduce the heat, partially cover, and simmer for about 15 minutes, or until most of the milk has been absorbed.

Remove from the heat.

Stir in the vanilla extract, cover tightly, and let rest for 5 minutes.

Fluff with a fork before serving.

Garnish with currants, nuts, and mint, if desired.

Note:  After measuring, rinse quinoa with cold water in a fine strainer to ensure any saponins are removed.

These plant chemicals can add a bitter taste to your cooked quinoa if not thoroughly rinsed away.

Per serving:  200 calories, 4 g total fat (0 g saturated), 0 mg cholesterol, 95 mg sodium, 35 g total carbohydrates (5 g sugars), 5 g fiber, 7 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: – 715-431-0657

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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