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
In addition to supplying protein, seafood is rich in omega-3 fatty acids, vitamin E, and selenium, which can help prevent cancer and heart disease and may regulate thyroid function.
Monitor portion sizes of cold-water fish like salmon; they contain more heart-healthy fats than other types of seafood but are higher in calories, too.
Recipe of the Day: Salmon en Papillote With Tomatoes and Fennel
Cooking “en papillote” means sealing the ingredients in a paper or foil packet, which traps both steam and flavor inside.
The packets can be assembled a few hours ahead of time and popped in the oven just before dinner.
You can substitute an equal weight of shrimp or scallops.
Makes 4 servings
2 teaspoons extra-virgin olive oil
1 medium bulb fennel, trimmed, quartered lengthwise, cored, and sliced
1 small red onion, halved and thinly sliced
1-1/2 cups cherry or grape tomatoes, halved lengthwise
1 tablespoon minced garlic
1 tablespoon chopped fresh basil or 1 teaspoon dried
4 salmon fillets (5 ounces each)
*Use as many organic ingredients as possible.
In a nonstick skillet, heat the oil over medium-high heat.
Add the fennel and onion and cook for about 4 minutes, or until they’re just beginning to soften.
Add the tomatoes, garlic, and basil and cook for 2 minutes longer.
Remove from the heat and set aside.
Preheat the oven to 400 degrees Fahrenheit.
Cut off four 15 x 15-inch squares of parchment paper.
Fold a square of parchment in half to create a crease, and then open up.
Place a fish fillet on one side of the crease.
Repeat for the remaining fillets.
Top each of the fillets with one-fourth of the veggie mixture.
Fold the edges of the paper together and then tightly fold in the edges, crimping around all sides to seal the packets completely.
Place the packets on a baking sheet.
Bake for 10 to 12 minutes, until the fish flakes easily with a fork.
Place each packet on a dinner plate.
To serve, slit the packet with an X and fold back the paper.
Per serving: 260 calories, 10 g total fat (2 g saturated), 65 mg cholesterol, 95 mg sodium, 9 g total carbohydrates (2 g sugars), 3 g fiber, 33 g protein.
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from Flavor First by Cheryl Forberg, RD