What to Add to Your Kitchen

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


What to Add to Your Kitchen


People usually buy fresh produce with the best of intentions, but time usually works against them.

Salad greens wilt, berries get moldy, peaches get mushy, and we end up throwing our money in the garbage.

The easiest way around this is to simply buy only 2-3 days’ worth of produce at a time.

Good idea, but highly unlikely in today’s world with its growing time constraints.

Instead, stock up on frozen fruits and vegetables.

Not only are they less expensive than fresh items, but they’re surprisingly more nutritious.

This is because only the ripest fruits and vegetables are frozen.

What’s more, they’re frozen soon after harvesting, which seals in their vitamins and phytochemicals.

Fresh produce, on the other hand, loses many of these nutrients when it’s transported and stored.

Canned fruits and vegetables are more problematic.

You have to avoid those in sweetened syrups, which are added during the canning process.

Also, canned produce often contains a much lower vitamin content than frozen.


Look for low-fat sources of protein and buy them in serving-size portions.

It’s easy to purchase too much protein, which means you’re likely to eat more than you need.

Let the butcher at the supermarket become your ally.

If all the meat, chicken, or fish you can find is packed in 2-pound bundles, ask the butcher to repackage it in eight 1/4-pound packages.

Keep one of the packages in the refrigerator, and freeze the other seven.

Or, buy in bulk to save money and repackage the meat in smaller portions yourself using freezer bags.

Once you use one of the packages in the refrigerator, immediately replace it with one from the freezer.

This type of portion control reduces the likelihood of thawing out too much protein (and eating too much), or worse, not having any protein (because you don’t want to thaw a huge package).

You can apply the same trick to low-fat deli meats.

Just have the butcher put a piece of wax paper between every 1/4 pound of deli meat.

Eggs are a great source of protein in convenient portion-control sizes.

We’re talking about egg whites, not egg yolks, which have lots of pro-inflammatory arachidonic acid(AA).

For omelets and scrambled eggs, you may want to buy an inexpensive egg separator.

If you eat hard-boiled eggs, make sure to eat only the white and discard the yolk.

Packaged protein like low-fat cottage cheese, low-fat cheese, and canned tuna, salmon, and sardines are also great sources.

They provide you readily accessible sources of low-fat protein with easy-to-control portions.

You can also purchase a pure protein power and use it in your smoothie shakes with mixed berries or added carbohydrates like oatmeal on the side to give you the correct protein-to-carbohydrate balance.

In order to keep stable insulin levels, you need to eat before you get hungry, or within a minute or two of feeling those first hunger pangs.

Keeping hunger at bay by controlling your blood glucose levels is the key to staving off cravings for high glycemic-load carbohydrates like bagels, cookies, and cake.


Last but not least, you have to stock your kitchen with the right kinds of fat.

You’ve already gotten rid of the omega-6 fats, which increase silent inflammation, by throwing out the vegetable oils.

Removing saturated fat from your diet is just plain common sense.

Now you have to increase your supply of monounsaturated fats.

You should buy a bottle of extra-virgin olive oil (for dressings and seasonings) and refined olive oil (for cooking).

You should also keep a stock of nuts:  slivered almonds, pine nuts, and chopped cashews are all great for making pestos or topping salads.

Keep at least one avocado in your fridge for slicing into salads.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

(Based on Dr. Barry Sears’ “The Anti-Inflammation Zone”)

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Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


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