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



When it comes to experiencing food flavors, we rely even more on smell than on taste.

This is most evident when you have a bad cold and everything you eat tastes bland.

While your tongue registers just 5 basic tastes, the millions of cells in your nose can distinguish hundreds of odors that contribute to your overall experience of flavor.

It’s generally known the complex aromas we smell are made up of different combinations of scents.

But because so many smells exist, scientists haven’t been able to make a precise list of basic odors on which all others are based, the way they have with taste.

For the purposes of creating flavorful food, though, it’s useful to consider these “classes” of odors.

Some, like musk, may not sound appetizing in and of themselves, but remember it’s very rare you smell any of these scents individually.

You generally perceive a subtle symphony of odors – like the mouthwatering aroma of a favorite spaghetti sauce – that may contain a combination of all the classes below.

Floral – These aromas are usually associated with sweets and fruits.

Mint – This refreshing aroma can brighten everything from salads to meats to desserts.

Musk – Some meat dishes have a mild musky odor that can add to an overall impression of richness.

Meat stews often have a slightly earthy, sharp odor that contrasts well with herbs and spices.

Pungent – Your favorite blue cheese has the tang that balances beautifully with everything from crisp salads to sweet pears.

Anchovies, fermented foods like Korean kimchi, and even cooked asparagus and broccoli can have pungent odors.

Smoky/burnt – Grilled meats and fire-roasted tomatoes can take on added complexity with smoke or charring.

Camphor – This sharp scent can evoke a medicinal aroma or, more pleasantly, eucalyptus or pine.

Black cardamom lends a subtle whiff of camphor to dishes, while camphor itself is used as a seasoning in some Indian desserts.

Recipe of the Day:  Spinach and Ham Quichettes

This satisfying, high-protein breakfast can be made the night before.

In the morning, just pop the quichettes in the microwave or eat them cold – they’re delicious either way.

Store extras in small Pyrex bowls for quick snacks.

Makes 6 (3-quichette) servings

1 (10-ounce) package frozen spinach (see note), thawed and squeezed dry

3 large eggs, preferably organic free-range

2 large egg whites

1 (15-ounce) container fat-free ricotta cheese

1 teaspoon fresh minced organic garlic

1/2 teaspoon ground mustard

1 teaspoon organic olive oil

4 slices uncured bacon cooked, crumbled

1/2 cup diced onion

1 cup shredded cheddar cheese

1 tablespoon grated Parmesan cheese

Preheat the oven to 425 degrees Fahrenheit with an oven rack in the upper third.

Lightly coat 18 muffin cups with organic olive oil.

Combine the spinach, whole eggs, egg whites, ricotta, garlic, and mustard in a food processor.

Process just until combined.

Pour into a large bowl and set aside.

In a nonstick (preferably ceramic) skillet, heat the oil.

Add the bacon and onion and cook for 3 minutes, or until the onion is soft.

Let cool slightly.

Add to the egg mixture along with the cheddar and Parmesan and stir to combine.

There will be about 6 cups.

Pour about 1/3 cup of the mixture into each of the prepared muffin cups.

Bake for 15 minutes, or until just set.

Note:  The frozen spinach can be replaced with an equal weight of fresh, wilted spinach.

To wilt, cook the spinach with 1 tablespoon or less of water in a 12″ nonstick (preferably ceramic) skillet for 3-5 minutes, or until the leaves wilt and become soft.

Cool, blot excess water using paper towels, and use as directed in the recipe.

Per serving:  190 calories, 6 g total fat (2 g saturated), 125 mg cholesterol, 350 mg sodium, 10 g total carbohydrates (4 g sugars), 2 g fiber, 21 g protein.

If you have questions about smell, 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: – 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.


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