Dairy Products Tip

Dear Readers,


Dairy products or foods high in calcium like Low-fat yogurt, cheese, & milk breakdown fat cells faster and in a recent study...

People who ate low-fat dairy products 3-to-4 times a day lost 70% more fat than people on a low-dairy diet and scientist also believe that foods high in calcium suppress calcitriol, a hormone responsible for making fat cells bigger and other studies have shown that... Dairy products contain high quality proteins that help suppress appetite.

Dairy Products Tip

Foods To Eat While Losing Weight-Foods To Live By

Dear Readers,

If you are looking to lose weight follow this list of foods that will help you lose weight. Remember picking the correct carbohydrates, proteins, and fats are essential in order to reach your desired goal. Keep this list with you as a reminder to keep you focused. Also, remember losing weight should be a total eating modification that should stink with you for a lifetime. Make small adjustments that you can keep and add new ones slowly. You want long lasting results not temporary ones. Remember nutrition and healthy eating is all about finding new foods you love and enjoy.

125 Complex Carbohydrates that help you lose weight...

All whole grain or unprocessed foods
Any fruits or vegetables
Oatmeal
Plain popcorn - lightly salted
Brown rice
Wild rice
Potatoes
Wheat breads (Avoid White breads)
Granary bread
Pitta bread
Wheat Bagel
Wholegrain cereals
High fiber breakfast cereals like All Bran and Fiber One
Porridge
Grits
Oats
Shredded wheat
Whole wheat pretzels
Muesli
Cassava
Corn
Amaranth
Navy beans
Potatoes
Oatcakes
Pastas made with wheat like Macaroni or Spaghetti
Whole Barley
Buckwheat / Buckwheat pasta
Quinoa

Any vegetables
Artichokes
Asparagus
Green beans
String beans
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Chervil
Chicory
Chives
Cucumbers
Squash
Tomato
Cucumbers
Dandelion greens
Dill pickles
Eggplant
Endive
Garlic
Garbanzo beans (chickpeas)
Kale
Kidney Beans
Kohlrabi
Leeks
Lettuce
Mushrooms
Mustard greens
Okra
Onions
Parsley leaves
Pinto Beans
Turnips
Watercress
Parsnips (raw/boiled)
Peas
Peppers (green/red)
Pickles (sour/sweet)
Pumpkin
Radishes
Rappini
Rhubarb
Rutabagas
Sauerkraut
Salsify
Scallions
Shallots
Sorrel
Soybeans
Spinach
Yams
Sweet Potatoes
Zucchini
Water Cress
Any Fruits

Although fruits are simple carbs... the fructose or sugar contained in fruits will not cause a quick rise in blood sugar that WILL NOT make you store fat as easily ... fruits contain fiber and other nutrients that are beneficial to weight loss

Apples
Apricots
Bananas
Blackberries
Blackcurrants
Blueberries
Cantaloupe
Cherry
Cranberries
Currants
Damson plum
Figs
Goji Berries
Grapes
Honeydew melon
Huckleberries
Kiwi
Kumquats
Lemon
Limes
Loganberries
Mangoes
Melon
Muskmelons
Nectarines
Papaya
Pineapple
Pomegranates
Prunes
Oranges
Peach
Pear
Plum
Raspberries
Strawberries
Quince
Tangerines
Watermelon
53 High Protein foods that help you lose weight...
Any lean cuts of meats
White meat or Poultry
Protein Shakes

Any Raw Nuts, Peas, Beans (not refried), Lentils or Legumes high protein foods for vegetarians
Most fish
Any seafood
Raw Almonds -
Hummus
Unsalted Cashews
Unsalted peanuts
Tuna
Sardines
Trout
Salmon
Abalone
Bass (fresh water/sea)
Cod
Crab
Crayfish
Flounder
Frog legs
Mussels
Swordfish
Steaks with fat trimmed off
Oysters (half shell)
Shrimp
Terrapin
Beef (range-fed or game)
Lean Chicken breast (skinless)
deli Turkey breast
Skinless Turkey breast
deli Turkey
Scallops
Egg whites
Eggs
Egg beaters
Soy products
Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm roasts.
Leanest cuts of pork like pork loin, tenderloin, center loin and ham.
Well-trimmed Leg of lamb
Top Round Leg cutlet or Chop cuts of Veal
Tofu
Cornish hen
Seitan
Tempeh
Hazelnuts
Pecans
Pistachio nuts
Natural peanut butter
natural cashew butter
natural almond butter
Pumpkin seeds
Sunflower seeds
Quick tip: try to get at least 30% of your total calories from protein

Your body burns the most calories when digesting protein.
7 Good Fats that help you burn fat...
Omega-3's - See how Omega-3's help you burn fat
CLA
GLA
Olive Oil
Canola Oil
peanut oil
Sesame oil

4 Low-fat dairy products that help you lose weight...
Low fat yogurt
Low fat cottage cheese
Low fat cheese
Low-fat/non-fat sour cream

23 Spices that increase metabolism...
Hot peppers
Bay Leaves
Cayenne peppers
Hot mustard
Cinnamon
Cloves
Curry Powder
Jalapeno Peppers
Habanero Peppers
Chilli Peppers
Chilli Powder
Cavenne Peppers
Thai Peppers
Ginger (Turmeric)
Garlic
Bell peppers
Pimento
Paprika
Nutmeg
Mace
Cloves
Allspice

Braised Short Ribs

Ingredients

1/4 cup olive oil, divided
6 pounds beef short ribs
Salt and freshly ground pepper
1 large onion, coarsely chopped
1 carrot, chopped
4 cloves garlic, chopped
2 celery ribs, chopped
1 tablespoon tomato paste
2 cups dry red wine
3 cups low-sodium chicken stock
3 tbsp Dijon mustard
1 (15-ounce) can diced tomatoes, in thick puree
3 thyme sprigs
1 bay leaf
1 orange, zested
1 tablespoon chopped parsley leaves, for garnish


Directions
Preheat the oven to 350 degrees F. Heat about 2-tablespoons of the olive oil in a large Dutch oven over high heat.

Season the short ribs well with salt and pepper. Over medium heat, brown ribs for 6 minutes on each side. You will need to do this in batches. Remove the browned short ribs to a plate and repeat with remaining ribs and oil.

Add onion, carrots, garlic, celery, and salt and pepper to the Dutch oven and saute until softened, about 5 minutes. Add the tomato paste and wine to the vegetables and cook, stirring, about 1 minute. Add the stock, diced tomatoes, thyme, and bay leaf. Return the browned short ribs and any juices that have accumulated back into the Dutch oven. Add orange zest. Cover with a heavy lid and place in the oven and braise for 3 hours or until the meat is very tender.

Once the ribs are tender, remove the ribs to a platter. Taste for seasoning. Add salt and pepper, to taste.

Snap Pea, Cucumber, and Tomato Salad w/Dill

Ingredients

Salad:
1 pound sugar snap peas, trimmed
2 small Persian cucumbers, unpeeled, thinly sliced
1 cup (about 1/2 pint) cherry or grape tomatoes, halved
1/4 cup chopped fresh dill
Dressing:
2 tablespoons fresh lemon juice (from 1/2 large lemon)
2 tablespoons extra-virgin olive oil
1 teaspoon lemon zest
Kosher salt and freshly ground black pepper

Directions
For the salad: Bring a large saucepan of salted water to a boil over high heat. Add the snap peas and cook until vibrant green, about 1 to 2 minutes. Drain and transfer to a bowl of iced water to cool, about 2 minutes. Drain and add to a salad bowl. Stir in the cucumbers, tomatoes and dill.

For the dressing: In a small bowl, whisk together the lemon juice, olive oil and lemon zest until smooth. Season with salt and pepper, to taste.

Pour the dressing over the salad and toss until coated.

Braised Chicken with Tarragon

Ingredients

Chicken:
1/4 cup vegetable oil
1 (4 1/2-pound) chicken, cut into 8 pieces
Kosher salt and freshly ground black pepper
Flour for dusting
Sauce:
1 1/2 cups (about 10 ounces) cipollini or pearl onions, trimmed and peeled
4 cloves garlic, halved
Kosher salt and freshly ground black pepper
1 cup white wine, such as Riesling
3 cups low-sodium chicken broth, plus 1/3 cup
1/2 cup chopped fresh tarragon leaves, plus 2 tablespoons
2 tablespoons all-purpose flour

Directions
For the chicken: In a Dutch oven or large saucepan, heat the oil over high heat. Season the chicken with salt and pepper, to taste, and dust with flour. Cook the chicken, turning occasionally, until brown on all sides, about 8 minutes. Remove the chicken and set aside.

For the sauce: Heat the same pan used for the chicken over medium-high heat. Add the onions and garlic and season with salt and pepper, to taste. Cook, stirring frequently, until softened, about 5 minutes. Increase the heat to high. Add the wine and scrape up the brown bits that cling to the bottom of the pan with a wooden spoon. Return the chicken pieces to the pan. Add 3 cups of chicken broth and 1/2 cup of tarragon and bring the mixture to a boil. Reduce the heat to a simmer, cover the pan and cook, turning the chicken pieces over every 10 minutes, until cooked through, about 30 minutes total for the breasts and wings and 40 minutes total for the legs and thighs. Transfer the chicken to a platter and loosely tent with foil while finishing the sauce.

To finish the sauce: In a small bowl, mix together the remaining 1/3 cup chicken broth and flour. Whisk the flour mixture into the sauce until smooth. Bring the sauce to a simmer and cook, uncovered, until thickened, about 8 to 10 minutes. season with salt and pepper, to taste. Serve the sauce over the chicken and garnish with the remaining 2 tablespoons of tarragon.

White Bean Soup

Dear Readers,

Fall is the perfect time for soup. I really enjoy sipping warm soup while sitting outside watching the leaves fall. Hearty, satisfying soups can be very nutritious while holding the excess fat. A great way to create a creamy soup without the fat is blending beans or vegetables. I usually hold the dairy, but you can always add a spoonful of fat-free plain yogurt for added body. Try this recipe if you love white beans. Toast some ciabatta bread for dipping.


Ingredients
1 pound dried white cannellini beans
4 cups sliced yellow onions (3 onions)
1/4 cup good olive oil
2 garlic cloves, minced
1 large branch fresh rosemary (6 to 7 inches)
2 quarts chicken stock
1 bay leaf
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
Directions
In a medium bowl, cover the beans with water by at least 1-inch and leave them in the refrigerator for 6 hours or overnight. Drain.

In a large stockpot over low to medium heat, saute the onions with the olive oil until the onions are translucent, 10 to 15 minutes. Add the garlic and cook over low heat for 3 more minutes. Add the drained white beans, rosemary, chicken stock, and bay leaf. Cover, bring to a boil, and simmer for 30 to 40 minutes, until the beans are very soft. Remove the rosemary branch and the bay leaf. Pass the soup through the coarsest blade of a food mill, or place in the bowl of a food processor fitted with a steel blade and pulse until coarsely pureed. Return the soup to the pot to reheat and add salt and pepper, to taste. Serve hot.