Eat More, Weigh Less

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

pine mang

Eat More, Weigh Less

Weight loss is a mysterious thing.

People spend $20 billion every year trying to lose weight.

But research shows a plant-based diet may be linked with a healthier weight.

One new study found the more plant-powered their diet, the less people weigh:  vegetarians had on average a 5-point lower BMI than non-vegetarians (23.6 versus 28.81).

It makes sense, as most whole plant foods are low-energy dense, which means they have a relatively small amount of calories for the amount of food you get.

For example, an ounce of cooked beef (85% lean) has 70 calories, but an ounce of low-energy dense cooked spinach has just 6 calories.

Even slightly more energy-dense plant foods, like grains, beans, potatoes, and fruit, are relative calorie bargains.

Cooked oats, for example, have 154 calories per half-cup serving, and cooked pinto beans have 123 calories per half cup.

These are nutrient bargains, compared to energy-dense foods like a Pizza Hut Meat Lover’s pizza (350 calories per slice) or a half rack of baby back ribs (670 calories, with no sides).

Recipe of the Day:  Pineapple and Mango with Coconut

Active Preparation Time:  12 minutes

Total Preparation Time:  12 minutes

Fruits, which come in a variety of colors, sizes, textures, and tastes, are perfect for eating just as they are.

From inky purple blackberries to sunny oranges to showy dragon fruit, who needs dessert when you can bite into sweet fruits?

In the tropical regions of Central America, the fresh fruit availability is almost obscene!

You can see bananas, coconuts, papayas, pineapples, mangoes, and more growing in the jungle – and for sale at local fruit stands.

These fruits are packed with flavor and nutrients.

You can find these tropical fruits in most supermarkets today.

Makes 12 servings (about 3/4 cup each)

2 tablespoons pine nuts

1/4 cup unsweetened shredded coconut

1 medium ripe pineapple, peeled, cored, and cut into 1-1/2″ chunks (see Note)

1 large ripe mango, peeled, cored, and cut into 1-1/2″ chunks (see Note)

1 medium banana, peeled and sliced

6 ounces (about 3/4 cup) vanilla-flavored cultured coconut yogurt

2 tablespoons mango or orange juice

*Use as many organic ingredients as possible.

1.  Preheat the oven or toaster oven to 375°F.  Place the pine nuts and coconut in a shallow dish and bake for about 4 minutes, until browned (be careful not to burn).  Remove from the oven and set aside to cool.

2.  Place the pineapple, mango, and banana in a large mixing bowl.

3.  In a small dish, combine the yogurt and mango or orange juice.

4.  Fold the yogurt sauce into the fruit and coat well.

5.  Sprinkle the toasted pine nuts and coconut onto the fruit and serve immediately.

Note:  Substitute canned pineapple chunks for fresh pineapple and frozen mango for fresh mango if unavailable or not in season.

Per serving:  86 calories, 1.5 g total fat (1 g saturated), 4 mg sodium, 19 g total carbohydrates (14 g sugar), 2 g fiber, 1 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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us 05-11

Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

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


 

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