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



Eating less may seem like the right thing when you’re trying to lose weight.

But, in fact, there are benefits to eating more – more often, that is.

Eating small snacks throughout the day prevents you from becoming famished at any point.

And as we all know, it’s when we’re “starving” we’re the most likely to reach for unhealthy foods and overeat.

Even if you’re not watching your weight, there are benefits to eating several small meals throughout the day as opposed to 2-3 large meals.

Eating regular, small portions keeps your blood sugar stable and helps your body recognize (and listen to) hunger and satiety cues – the signals letting us know when we need to eat and when to stop.

Of course, no matter how often you eat, the trick is to choose wisely, whether it’s your mid-morning coffee break or a mid-afternoon pick-me-up.

Many foods packaged for convenience and marketed specifically for snacking are anything but healthy:  chips, cookies, and even snack-size yogurts can be loaded with sugar and empty calories.

And many of those “100-calorie snack packs” are simply smaller portions of junk foods, offering little in the way of nutrition.

Sampling a few nibbles of a variety of dishes is also an easy, fun way to satisfy your craving for various flavors and textures when you’re celebrating or entertaining.

By making your own healthy, delicious snacks and party foods, you’ll get all the satisfaction of snacking without any of the guilt.

Recipe of the Day:  Whole Grain Apple-Cinnamon Bread

Makes 1 (2-pound) loaf, or 16 slices

1 cup unsweetened apple juice

3/4 cup water

1 tablespoon olive oil

1 tablespoon honey or agave nectar

2 packages active dry yeast (see note below)

3 cups white whole wheat flour

3/4 cup wheat or oat bran

3/4 cup diced prunes, dried currants, or raisins

1/2 cup chopped toasted walnuts (optional)

1/4 cup ground flaxseed

2 tablespoons + 1 teaspoon vital wheat gluten

1 tablespoon ground cinnamon

2 teaspoons salt

1 teaspoon vanilla extract

*Use as many organic ingredients as possible.

Heat the apple juice and water to 110-115 degrees Fahrenheit in the microwave, checking with a thermometer.

Combine the juice mixture, oil, honey or agave nectar, and yeast in a large bowl.

Allow the mixture to rest for 5 minutes to activate the yeast.

Combine the flour, bran, fruit, flaxseed, wheat gluten, cinnamon, salt, and vanilla extract in a separate bowl.

Make a well in the flour mixture and pour in the yeast mixture.

Use your hands to mix the dough together and turn out onto a lightly floured board.

Knead for 5 minutes, form the dough into a ball, and place in a lightly oiled bowl.

Cover the bowl with a kitchen towel and let rise until doubled, about 2 hours.

Uncover the bowl and punch the dough down.

Turn the dough out onto a lightly floured surface and knead gently for a minute or two.

Shape into a loaf and place in a lightly oiled 8 x 4-inch loaf pan.

Cover and let rise until doubled, 1-1/2 to 2 hours.

Meanwhile, preheat the oven to 400 degrees Fahrenheit.

Make 4 slashes across the top of the dough with cuts up to 1/4″ deep.

Bake for 45 minutes, or until the crust is golden brown.

Remove the bread from the oven.

Cool, in the pan, to room temperature before slicing or storing.

Note: Be sure to check the expiration date on your yeast package and read the directions carefully.

If the yeast doesn’t bubble or activate, it’s probably expired, or the water and juice mixture wasn’t the right temperature.

A bubbly mixture means the yeast is activated and will make your bread dough rise.

If your yeast mixture doesn’t bubble, throw it out and start over.

Per slice:  150 calories, 2 g total fat (0 g saturated), 0 mg cholesterol, 300 mg sodium, 29 g total carbohydrates (5 g sugars), 6 g fiber, 5 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: – 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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