Nature’s Healthy Fat

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


Nature’s Healthy Fat

Avocados are an excellent source of heart-healthy fats.

Two phytosterols – beta-sitosterol and campesterol – simulate cholesterol’s presence in your body, helping absorb fat-soluble vitamins and decreasing the amount of cholesterol your body makes and absorbs.

In addition, the avocado’s beautiful green color indicates the presence of the plant chemical lutein, which promotes eye health.

Recipe of the Day:  Pasticciata (Polenta Lasagna) With Garlic Spinach And Mushrooms

This vegetable “lasagna” is really easy to make, and you can use whatever mushrooms you like.

This makes a gorgeous first course or side dish.

Makes 4 servings


1 (24-ounce) tube precooked, ready-to-heat polenta


2 teaspoons olive oil

1 medium yellow onion, chopped

6 ounces white or brown mushrooms, cleaned and sliced (3 cups)

1 teaspoon chopped fresh thyme or 1/2 teaspoon dried

1 cup fat-free, low-sodium chicken broth

2 tablespoons grated Parmigiano-Reggiano cheese

1/4 teaspoon ground nutmeg


2 teaspoons olive oil

1 tablespoon chopped garlic

1 (12-ounce) bag spinach

1/2 teaspoon salt

1/2 teaspoon ground black pepper

Sprig of thyme or flat-leaf (Italian) parsley, for garnish

*Use as many organic ingredients as possible.

To make the polenta:  Preheat the oven to 400 degrees Fahrenheit.

Cut the polenta into twelve 1/2-inch slices.

Coat lightly with cooking spray and place on a baking sheet.

Bake for 8 minutes, then turn the polenta slices and bake for 8 minutes longer.

Remove from the oven and keep warm.

To make the mushrooms:  In a large skillet, heat the oil over medium heat.

Add the onion and cook for about 7 minutes.

Add the mushrooms and thyme and cook, stirring often, for about 2 minutes.

Carefully add the broth and bring to a boil.

Immediately reduce the heat to low and simmer for 10 minutes, until the mixture is reduced.

Stir in the cheese and nutmeg.

Remove from the heat.

Cover to keep warm.

To make the spinach:  In a large skillet, heat the oil over medium-high heat.

Add the garlic and then the spinach (do not let the garlic brown).

Turn the spinach until wilted and just cooked.

Season with salt and pepper.

To serve:  Transfer the spinach to a warmed serving dish and spread out in an even layer.

Arrange the polenta slices on top of the spinach and top with the mushrooms.

Garnish with the herbs.

Per serving:  220 calories, 6 g total fat (1 g saturated), 20 mg cholesterol, 350 mg sodium, 34 g total carbohydrates (4 g sugars), 4 g fiber, 9 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


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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