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 Raw Truth
In recent years, the raw food movement, which advocates eating exclusively uncooked foods, has gained popularity.
Raw fruits and vegetables are outstanding sources of both nutrients and flavors – from crisp apples to brightly colored bell peppers.
Even some meats and fish can be enjoyed raw, in things like carpaccio, tartare, and sushi.
But while cooking can reduce the amounts of water-soluble antioxidants (like vitamins B and C) present in fresh fruits and vegetables, it also can increase the concentration of fat-soluble antioxidants – carotenoids like lycopene (found in tomatoes) and lutein (found in broccoli, Brussels sprouts, and spinach).
A 2002 Cornell University study found the antioxidant properties of tomatoes increase as much as 35% when cooked!
Just as a healthy diet uses a balanced approach to nutrients, so should your cooking use a balanced mix of raw and cooked fruits and vegetables.
Let great flavor be your guide; after all, the more delicious your vegetable and fruit preparations, the more tempting they’ll be to eat.
Establishing this habit is key to a healthy diet.
Recipe of the Day: Salade Nicoise With Creamy Mustard Dressing
Makes 4 (1-cup) servings
4 ounces drained canned wild albacore or wild skipjack light tuna
1/2 pound asparagus, steamed or grilled and cut into 1-1/2-inch pieces
2 hard-boiled eggs, finely diced
1 yellow bell pepper, roasted, peeled, and diced
1/4 cup (about 16) pitted kalamata olives, coarsely chopped
1/4 cup Creamy Mustard Dressing (see below)
*Use as many organic ingredients as possible.
Gently toss the tuna, asparagus, eggs, roasted pepper, and olives in a bowl.
Divide among 4 salad plates.
Drizzle each salad with 1 tablespoon of the dressing.
Per serving: 150 calories, 8 g total fat (2 g saturated), 120 mg cholesterol, 480 mg sodium, 6 g total carbohydrates (2 g sugars), 2 g fiber, 14 g protein.
Creamy Mustard Dressing
Makes 1-1/4 cups
1 cup soft silken tofu, drained
2 tablespoons Dijon mustard
1 tablespoon lemon juice
1 tablespoon capers
1 tablespoon chopped shallots
1-1/2 teaspoons Worcestershire sauce
1/2 teaspoon smoked salt (optional)
1/8 teaspoon ground black pepper
Combine the tofu, mustard, lemon juice capers, shallots, Worcestershire sauce, smoked salt (if desired), and pepper in a blender or food processor and puree until smooth.
For a thinner dressing, add 2 tablespoons water.
The dressing can be stored in the refrigerator for up to 2 weeks.
Per serving: 15 calories, <1 g total fat (0 g saturated), 0 mg cholesterol, 75 mg sodium, 1 g total carbohydrates (0 g sugars), 0 g fiber, 1 g protein.
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Have an awesome day!
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Dick and Lenay
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from Flavor First by Cheryl Forberg, RD