No Diet – Weight Loss Tip #3

Out with the Lowball & in with the Highball (glassware)

I’m going old school terminology for a minute here, so hang with me.

There are so many sizes and shapes of stemware to choose from.  Most of us, however, go for stocking a ‘versatile’ glass size which is mid-high and mid-wide.  It’s a practical choice if we’re not setting a fancy table.

There are some interesting takes on glass size that I’m going to share with you.  Using a tall skinny glass has the same or less oz. than a short wide glass.    highball lowball glass

Now if you are drinking anything other than water, it’s best to go with the Highball glassware.  It will fool your eyes and your stomach into thinking you are drinking more fluid than you actually are.

If you are drinking a glass of water before a meal to fill up faster then reverse the size and drink your water out of the lowball glass.

Depending on your purpose and what beverage you are drinking will determine the best glass to use so we recommend having both in your kitchen cupboard.

Tiny changes don’t exist; they’re all big steps forward.

Remember don’t count calories; count nutritional content…

Here’s to your health.

 

 

No Diet – Weight Loss Tip #1

Change Your Plate Size.

A simple yet effective method of non-dieting is to change your plate size.

There is a direct correlation between the serving size of your food and your plate size.  We tend to fill up the surface of the plate and eat approximately 92% of what is served to us.  changing plate size

In Europe, the average size meal plate is 9″.  I feel this is the optimal size but don’t rush out and get 9″ plates quite yet.

It’s interesting to note that decades ago in the US, the average sized meal plate was 7″ – 9″.  Today the typical size of a meal plate is 10″ – 12″.  Also, you may have noticed that many US restaurants are now using 13″ plates and loading them up with the entres.

By decreasing the size of your meal plate a couple of inches you will obstenceibly reduce your food intake by 25%.  Your brain center responsible for hunger won’t notice any change at all.portion distortion

To find smaller plates you can go to any store.  Outlet stores are a great way to find plate sets.  Don’t forget garage sales and thrift stores where you can often find old treasures such as vintage china, etc.

This is an easy and painless small change leading to big results over time.

Tiny changes don’t exist; they’re all forward steps.

Remember don’t count calories; count nutritional content…

Here’s to your health.

 

 

No Diet – Weight Loss Tip #5

Out of Sight – Out of Mind.

If you have a bag of chips on the countertop, put them in the pantry or cupboard.  When we see easy to reach foods our brains signal to our hunger center, hey that’s a good idea, we’re hungry and so we grab the bag of chips and start munching.

If that bag of chips is put in the pantry behind closed doors (mind you, still accessible) the odds are greater that we won’t participate in ‘mindless eating’.  bag of chips

I’m not suggesting that you quit the chips, I certainly am a chip fan myself, but there are ways to minimize our total consumption of them at one time.

If you are an overachiever you can pick up some munchie veggies or fruit and put them in a pretty bowl.  Now go ahead and put the pretty bowl filled with healthy snacks in the same spot that the bag of chips was sitting before.  Guess where your brain will take you to the healthy snacks by default.

Tiny changes don’t exist; they’re all forward steps.

Remember don’t count calories; count on nutritional content…

Here’s to your health.

 

 

Summer Salad – Creamy Coleslaw

If you’re anything like me and you love healthy food, give this recipe a try.

Firstly start off with fresh ripe ingredients.  We prefer organic and locally grown but that isn’t always an option depending on your location.  Just do what you can.

We like the sweetness without the sugar so try substituting with Stevia.

The fresh fennel can be substituted for fresh cilantro, basil, rosemary or dill for a unique flavor substitute.

 

Ingredients

1 pkg. shredded cabbage          1/4 c. diced apple                    2 tsp. fresh fennel               3/4 c. Mayonaise                                     1/4 c. sour cream                    1 tbs. Stevia                      1/2 tsp. ground mustard                        salt to taste

basilcilantrodillfennel

 

Directions

In a large mixing bowl pour the cabbage mix.

Dice (to your desired size) the apple.  Chop the fresh fennel.

In a small bowl mix Mayonaise, sour cream, and the stevia.  Fold in the rest of the ingredients and blend.  Mix into the cabbage in the large bowl and blend well.

You can finish off with a squeeze of lime or lemon.

Cover and refrigerate for a couple of hours till well chilled.

 

Let us know if you tried it and liked it…

Here’s to your health.

 

 

Avocado Toast with a twist

We all love avocado toast.  It’s a healthy way to start your day.  Here’s a splendid way to add even greater flavor and depth to your toast.  Beet hummus… Yep, It’s amazing.  Below is the quick and easy recipe.

1 Avocado   1 slice 12-grain bread   Beet hummus    Leafy greens   salt   lemon/lime slice

  1.   Cut the avocado in half & remove pit.  Slice flesh while still in its’ skin.
  2.   Spread beet hummus on one side of the bread.
  3.   Layer the leafy greens on top of the beet hummus.
  4.   Remove slices of avocado and fan out on top of the greens.
  5.   Add garnishments if desired.  Add a squeeze of lemon or lime and a pinch of salt to taste.

Enjoy your quick and healthy meal.  It’s a great way to start your day.  It also makes a great snack.

Here’s to your health.

 

Easy Black Bean Enchiladas

Staring our superfood black beans.  This easy dish can be put together without much effort and little prep time.  Oftentimes the needed ingredients are already in our kitchen.  The Verde sauce and bean filling can be enhanced with your favorite veggies or complimentary fruit.  Seasonal additions are the best.

vegan-black-bean-enchiladas

SERVINGS – 4
PREP & COOK TIME 40 min
CALORIES 445   FAT 24g   CARBOHYDRATES 143g PROTEIN 21g

INGREDIENTS
10 corn tortillas     1 can black beans     1 large can green enchilada sauce     1 avocado     8 oz shredded cheese         1 tsp cumin     1 jalapeno     Fresh cilantro        1 lime          1 garlic clove       2 tbsp olive oil      1/4 c. red onion    Salt & Pepper to taste

TOOLS
Baking dish                 Large non-stick skillet

INSTRUCTIONS

1  PREPARE THE FILLING

black beans

Drain and rinse the beans.  Mince the garlic clove.  Mince the jalapeno. Mince the red onion.  Place skillet over medium heat with olive oil.  Add the garlic, jalapeno, red onion, cumin and saute till onion is almost translucent (about 3 min).  Add drained black beans and simmer for 3 – 4 minutes. Remove from heat.

2 PREPARE THE TORTILLAS

corn tortillas

Place a moist paper towel around the tortillas and microwave for 30 sec. to steam them for easy folding.

Ready the enchilada sauce.

Blend the cilantro and lime juice into bean filling. Mix in 1/2 the diced avocado.  Set 1/2 of cheese aside.

3 MAKING THE ENCHILADA’SWhite-Bean-Enchiladas-with-Creamy-Salsa-Verde-1

Preheat oven to 350`.  Add 1/2 cup of salsa verde to cover the bottom of baking dish.  Fill the tortilla with 1/4 c. bean filling and sprinkle with cheese. Roll up and place seam side down in the baking dish.  Repeat until dish is full.  Top enchiladas with the rest of the salsa verde and the remaining cheese. Bake for 10 min. or until golden brown.  Take out of the oven and garnish the top with cilantro and diced avocado. Add jalapeno if you like it hot.

You can get creative with toppings and fillings, so go crazy.

Enjoy these yummy enchiladas any time of the year and leave us a comment if you’ve tried them in your kitchen.

Here’s to your health.

Crispy Black Bean Tacos

Crispy Black Bean Tacos with Mango Avocado Salsa

Black bean tacos make the quintessential summer dish. In a departure from traditional crispy tacos, these tortillas are made without deep frying, so you’ll enjoy them with all of the crunch and none of the guilt. The meal is finished off with a light seasonal salsa, which combines yummy bites of avocado and the refreshing flavor of mango.

SERVINGS – 2
PREP & COOK TIME 40 min
CALORIES 920         FAT 41g         CARBOHYDRATES 150g         PROTEIN 27g

INGREDIENTS
1 avocado     3 garlic cloves     4 oz red cabbage     1 mango     1 can black beans     1/4 cup sour cream     Fresh cilantro     1 tsp cumin     1 lime     1/2 chili powder     2 tbsp + 2 tsp olive oil     1 jalapeno     corn tortillas     Salt to taste     * Allergens: Soy*

TOOLS
Blender                                      Large nonstick skillet

INSTRUCTIONS

1. Prepare the salsa

avocado mango salsaHalve the avocado, remove the pit, and dice the flesh.  Peel the mango and carefully slice the flesh off the seed.  Dice half the mango.  Chop half the cilantro.  Halve the lime.

In a medium bowl, combine the diced avocado, diced mango, chopped cilantro, and juice from half the lime. Add a pinch of salt and stir the mango avocado salsa to combine.

 

2. Blend the cilantro sauce
cilantro sauce
Trim, deseed, and halve the jalapeño.

In a blender, combine half the jalapeño, remaining mango, remaining cilantro, 1 clove garlic, juice from the remaining lime half, 1 tbsp olive oil, and 1 tbsp water.

Blend until smooth, taste, and season with salt.

 

3 Heat the beans
heated black beans
Drain and rinse the black beans. Mince the remaining 2 cloves garlic. Mince the remaining jalapeños. Place a large nonstick skillet over medium heat with 2 tsp olive oil. Add the minced garlic, minced jalapeño, and cumin and cook until fragrant, about 1 minute. Add the black beans, ½ cup water, and ¼ tsp salt. Mash half of the beans with the back of a fork and cook until the beans have thickened, about 2 to 3 minutes.

 
4 Crisp the tortillas
skillet tacos
Transfer the mashed black beans to a bowl. Rinse, dry, and return the skillet to medium-high heat with 1 tbsp olive oil. Add 3 corn tortillas in a single layer. Spoon 2 tbsp of the black beans onto half of each tortilla and fold in half. Cook until crispy, about 1 minute per side, then transfer to a plate. Repeat with the remaining tortillas. Sprinkle the crispy tortillas with a pinch of the chili powder and salt.

 
5 Build your tacos
black bean tacos
In a medium bowl, toss the red cabbage with half the cilantro sauce and a pinch of salt.

Open the tacos gently, and fill with red cabbage and mango avocado salsa.

Serve the crispy black bean tacos with the remaining cilantro sauce. Dollop with half the sour cream.

Enjoy these fresh summer tacos and you needn’t let anyone know they’re really good for you too.  Leave us a comment if you’ve tried these yummy tacos.

Here’s to your health.