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
The Benefits of Protein
Here are a few of protein’s many benefits:
*Protein helps your body build and repair its tissues, including muscles, hair, skin, and blood vessels.
If you work out a lot, it’s very important to get enough protein in your diet.
It helps your muscles recover from tough workouts faster.
*A good source of essential nutrients, protein-rich foods provide calcium, iron, selenium, and zinc, all of which you need for building strong bones, fighting cancer, and protecting your immune system.
*When you eat a combination of protein and whole grains, you’ll feel more satisfied than you would if you ate grains alone.
Combined with carbohydrates, proteins also help slow the release of sugars into your bloodstream, which prevents your blood sugar from spiking.
For all these reasons, about 30% of your calories should come from protein.
But that doesn’t mean chow down on fried chicken and double burgers.
Instead, focus on sources of high-quality protein – including vegetables – to create healthy and satisfying entrees.
Recipe of the Day: Spicy Beef Satays
Makes 8 (2-skewer) servings
1 pound flank steak, trimmed of any external fat
1/2 cup fat-free plain Greek yogurt
2 tablespoons lime juice
1 tablespoon smoked paprika
1 tablespoon ground sumac
1 teaspoon ground cumin
1 teaspoon garlic salt
1 teaspoon ground mustard
1/4 teaspoon chopped cilantro
*Use as many organic ingredients as possible.
Cut the flank steak across the grain into 16 strips.
Combine the yogurt, lime juice, smoked paprika, sumac, cumin, garlic salt, mustard, allspice, and 2 tablespoons of the cilantro in a medium bowl.
Add the beef and stir well to coat completely.
Cover tightly and refrigerate for at least 4 hours or overnight.
Remove the beef strips from the refrigerator and thread them on 16 skewers.
Heat the grill to medium and place the skewers on the grill.
Cook for about 2 minutes on each side for medium and about 3 minutes on each side for well-done.
Place the skewers on a serving dish.
Garnish with lime wedges and the remaining 1 tablespoon cilantro.
Per serving: 90 calories, 3 g total fat (1 g saturated), 20 mg cholesterol, 200 mg sodium, 1 g total carbohydrates (0 g sugars), 0 g fiber, 14 g protein.
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from Flavor First by Cheryl Forberg, RD