Put Protein Front and Center

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


Put Protein Front and Center

Lean protein isn’t only necessary for a balanced diet, it also helps balance the rise in blood sugar from eating carbohydrates, and makes you feel full longer.

And because protein helps support muscle growth and maintenance, not eating enough can make you feel tired.

You have several choices for healthy protein at breakfast, like lean breakfast meats, Greek yogurt, and of course, the breakfast standby:  eggs.

Eggs are the centerpiece for many breakfast dishes, from quiches to frittatas to plain old sunny side up or scrambled.

And these days, you have more choices than ever when it comes to eggs.

So how do you know which eggs are the right choice for you?

Here’s a quick rundown on the essentials:

*There are no fewer than 6 size grades for eggs, as determined by the USDA.

Choose “large” eggs rather than “medium” or “jumbo,” unless a recipe indicates otherwise.

*Look for AA grade, the highest, for poaching, because the whites and yolks will likely stay intact.

AA eggs are also easier to separate when you want to use just the whites.

Grade A eggs are good for baking.

*Egg substitute, sold in cartons, contains egg whites, milk, starches, and oil, and can be used in baking and cooking.

Egg substitute is cholesterol free, but because of the additives it’s an inferior alternative to the real thing.

*Omega-3 eggs are laid by chickens fed a diet high in omega-3 fatty acids.

If you’re not watching your cholesterol, they’re a good option for increasing your intake of omega-3s.

But if you don’t eat yolks, don’t bother paying extra for these nutritionally enhanced eggs, since the omega-3s are contained in the yolks only.

Recipe of the Day:  Huevos Sofrito

Makes 4 servings

4 (1-ounce) slices Canadian bacon

4 corn tortillas

8 egg whites or 4 large eggs

1 cup sofrito sauce, heated, plus more to taste

1/4 cup shredded low-fat pepper jack cheese

2 tablespoons chopped cilantro, for garnish

*Use as many organic ingredients as possible.

In a small nonstick skillet, warm the Canadian bacon over medium heat until just warmed through.

Transfer the bacon to a plate and cover to keep warm.

In the same skillet, warm each tortilla over medium heat for about 30 seconds per side.

Cover to keep warm.

Coat a nonstick skillet with cooking spray.

Add the egg whites or whole eggs and cook, without stirring, for 2 minutes, or until nearly set.

Turn the eggs with a spatula and finish cooking, about 1 minute longer.

To serve, place a warm tortilla on a plate and top with 1 slice of Canadian bacon.

Place 2 egg whites or a single egg on top of the bacon.

Top the egg(s) with 1/4 cup hot sofrito sauce and sprinkle with 1 tablespoon cheese.

Garnish with the cilantro.

Per serving:  170 calories, 5 g total fat (2 g saturated), 25 mg cholesterol, 420 mg sodium, 14 g total carbohydrates (2 g sugars), 2 g fiber, 18 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: lenay@dickandlenay.com – 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.



  • Slimgenix ProSlimgenix Pro Review

    Reply Reply May 7, 2015

    Yes! Finally someone writes about natural weight loss.

    • Lenay Phillipps

      Reply Reply May 7, 2015


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