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
Ditch the Chips
Serve dips and spreads with an arrangement of seasonal vegetables, like radishes, multicolored “dwarf” carrots, summer squash, and thin-sliced “chips” made from jicama – a crispy, slightly sweet, edible root you can eat raw.
If you have a craving for chips, choose baked varieties, or make your own baked chips in the oven from whole grain tortillas and pita bread.
Create richness without fat
The creamy texture is often what we crave in a dip – but most recipes achieve it with an overdose of fat in the form of sour cream, cream cheese, or heavy cream.
Try swapping in Greek yogurt as a substitute.
You’ll get a creamy texture with a lot less fat and calories.
You can also create a creamy dip or spread without diary, if you choose.
Try using avocado in place of mayo, and adding miso paste to dips for a richer feel.
Skip frying, keep the crunch
As you know, deep-fried foods are a dietary disaster.
Fried foods aren’t only high in calories, but the rapid oxidation of oil in extreme heat creates carcinogenic compounds and trans fats which contribute to hardened arteries, elevated cholesterol, and heart disease.
Instead of frying to get a crisp texture, try spraying your food with a light mist of olive oil before baking to crispy perfection.
Recipe of the Day: Italian Sausage Links
Makes 8 (4-inch) links
1 pound pork tenderloin (or very lean ground pork)
2 teaspoons minced garlic
1/2 teaspoon fennel seed
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon ground black pepper
1/4 teaspoon red chile flakes (optional)
2 teaspoons olive oil
*Use as many organic ingredients as possible.
Remove all visible fat from the pork.
Cut the pork into 1/2-inch pieces.
Combine the pork, garlic, fennel seed, onion powder, salt, basil, oregano, black pepper, and chile flakes, if desired, in a food processor.
Pulse just until the mixture is well combined and cohesive (but not pureed).
Transfer to a bowl, cover with plastic, and refrigerate for at least 1 hour (or overnight) to allow the flavors to combine.
There will be about 2 cups of mixture.
Using approximately 1/4 cup of the mixture per sausage, quickly shape into 8 links about 1 inch in diameter and 4 inches long.
In a large nonstick skillet, heat the oil over medium heat.
Add the sausages, cover, and cook for 3 minutes.
Turn the sausages, reduce the heat to medium-low, cover, and cook for about 2 minutes longer, or until crisp and cooked through.
Be sure to check closely for doneness, because overcooked sausages will be dry.
When the sausages are cooked through, remove from the pan and drain on paper towels.
Per serving: 80 calories, 3 g total fat (1 g saturated), 40 mg cholesterol, 170 mg sodium, 1 g total carbohydrates (0 g sugars), 0 g fiber, 12 g protein.
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Dick and Lenay
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from Flavor First by Cheryl Forberg, RD