New Year2017 cookbook

NEW YOU

Strive for 8 to 9 hours of sleep each night. Researchers have found if you don’t sleep well you are more prone to weight gain. It may all have to do with two hormones - leptin, a hormone that suppresses appetite, and grehlin, a hormone that increases food intake and is thought to play a role in long-term regulation of body weight. Sleep deprivation lowers the levels of leptin and raises levels of grehlin. Therefore when we are sleep deprived we tend to eat more.

you snooze, YOU LOSE

Watch for these handy weight loss tips throughout this cookbook.

weight loss TIP

1

Healthy New Year Cookbook 2017

From the Kitchen of Jennifer Meachum RDN, LD

TABLE OF CONTENTSBreakfast

Lean Green Smoothie .................................................................................... 2

DIY Instant Oatmeal ....................................................................................... 3

Healthy Snacks

Homemade Hummus in a Hurry ................................................................4

Creamy Salsa Dip ............................................................................................4

Holy Guacamoly ............................................................................................... 5

Entrees

All American Skinny Chili ............................................................................. 7

Cheesy Veggie Lasagna Rolls ..................................................................... 8

Speedy Chicken Stirfry .................................................................................9

Toastados with Turkey Picadillo .............................................................. 10

Spicy Shrimp and Sausage Gumbo ..........................................................11

Gimme Mas Chicken Enchiladas ...............................................................13

Salads and Sides

Asian Chopped Salad ...................................................................................15

Waldorf Salad ..................................................................................................16

Strawberry Spinach Salad ...........................................................................16

Roasted Zucchini with Parmesan Cheese .............................................17

Desserts

Cranberry, Oatmeal, Chocolate Chip Cookies .....................................18

Zucchini Brownies ..........................................................................................19

Banana Split “Cake” ..................................................................................... 20

Beverage

Strawberry Basil Infused Water ................................................................21

2

Lean Grean Smoothie

2 cups fresh baby spinach leaves or kale

1 ripe banana

1/4 cup frozen mangos

1/4 cup frozen peaches

1/2 cup Greek vanilla yogurt

Directions:

Place Spinach leaves, banana, mangos, peaches, and Greek yogurt in blender.

Blend to preferred consistency. Add water or almond milk for thinner consistency.

Nutrition facts per 12 oz. serving: 236.8 calories, .9g fat, 46.6g carbohydrates, 99.2mg sodium, 14.2g protein

weight loss TIP

When it comes to shedding pounds, setting small measureable goals and achieving them can help you stay focused, motivated, and build confidence. Instead of focusing on losing 50 pounds, aim for 1-2 pound weight loss per week. Or even better, don’t focus on the numbers and set healthy behavior goals such as walking for at least 30 minutes after dinner or eliminating soft drinks.

aim small, LOSE BIG

BREAKFAST

3

weight loss TIP

DIY Instant Oatmeal Bag

1/2 cup instant oats

1 tsp brown sugar

1/4 tsp cinnamon

1/8 tsp salt

1/2 tbsp dried fruit

1/2 tbsp nuts (optional)

Directions:

Place all above ingredients in a snack size ziptop bag and seal tightly.

When ready to prepare oatmeal, place contents of bag in a microwave safe bowl. Add 2/3 cup liquid of your choice (almond milk, 1% milk, water, or soy milk).

Microwave oatmeal for 1 minute and 30 seconds.

Nutrition Facts (using plain almond milk, cranberries, and slivered almonds): 240 calories; 6 gm fat; 39 gm carbs; 7 gm pro; 398 gm sodium; 5 gm fiber

Cutting back on portion size is a breeze when you add more fiber to your diet. Fiber helps fill you up while helping shrink your waist line and banish belly bloat. Adults should aim for 25-30 grams of fiber per day. Choose whole grains, fruits, vegetables, beans, nuts, and seeds.

fill up on, FIBER

BREAKFAST

4

Homemade in a Hurry Hummus

Makes 8 servings

1 (15 ounce) can of garbanzo beans (chickpeas), drained

1 tbsp fresh lemon juice

1 clove garlic, fresh

1 tbsp olive oil

2 tbsp tahini paste (sesame seed paste)*

1 tsp cumin

1/4 tsp salt

Directions:

Blend all ingredients until smooth in a food processor. If smoother consistency needed add 1/2 tbsp water at a time.

Serve with baked pita chips or raw vegetables such as cucumber slices, baby carrots, grape tomatoes, or celery sticks.

Nutrition Facts for 1/4 cup hummus: Calories 82; Total Fat 5 gm; Total Carbs 8 gm; Sugars 0 gm; Protein 3 gm; Sodium 148 mg

*May substitute with 1/2 tbsp sesame oil or 1 tbsp peanut butter.

Creamy Salsa Dip

Makes 10 Servings

1 cup Plain Greek Yogurt

1/2 cup Chipotle flavored salsa

Directions:

In a medium bowl stir the yogurt and salsa together.

Serve with baked tortilla chips or raw vegetables such as cucumber slices, baby carrots, grape tomatoes, or celery sticks.

Nutrition Facts for 1/4 cup dip: Calories 28; Total Fat 0 gm; Total Carbs 3 gm; Sugars 2 gm; Protein 4 gm; Sodium 101 mg; Fiber 0 gm

HEALTHY SNACKS

5

Holy Guacamoly

Makes 1 cup

1 large avocado, ripe

2 tbsp fresh lime juice

Pinch of kosher salt

2 tbsp diced red onion

1 tbsp cilantro, chopped

1/2 fresh jalapeno, deseeded and finely chopped

2 tbsp fresh lime juice

Pinch of kosher salt

Directions:

Slice avocado in half and remove and discard pit and peel.

Place avocado, lime juice, and salt in medium bowl and mash with fork.

Stir in remaining ingredients. Serve immediately with baked tortilla chips.

Nutrition Facts per 2 tbsp: Calories 42 ; Total Fat 4 gm; Total Carbs 2 gm; Sugars 0 gm; Protein 1 gm; Sodium 72 mg; Fiber 0.8 gm

weight loss TIPConsuming an adequate amount of lean protein each day will help keep you satisfied between meals and preserve lean muscle mass. Choose a variety of lean protein from meat sources and/or vegetarian sources. Some examples of lean protein include lean red meat, pork and poultry, fish, shell fish, cottage cheese, Greek yogurt, eggs, cheese, milk, nuts and nut butters, beans, soy products, and protein powders. Keep your protein lean by grilling, broiling, braising, steaming, roasting, or baking meats instead of frying, sautéing, and smothering.

Go Lean with, PROTEIN

HEALTHY SNACKS

6

Other Quick, Healthy Snack Ideas

Snacks can be a secret weapon when it comes to winning the weight loss battle. Snacks can keep you energized and satisfied if done right. Below is a list of smart snacks under 150 calories that are fast, easy to prepare and pack, and delicious.

• Baby Carrots and Creamy Salsa Dip*

• Cucumber slices and Homemade in a Hurry Hummus*

• Apple slices with 1 tbsp peanut butter

• 1/4 cup tuna and light mayo with 6 whole grain crackers

• Hardboiled egg and 12 grapes

• 1/4 cup pistachios and 1 tbsp dried cranberries

• 1/2 cup fresh blueberries and string cheese

• Lean green smoothie*

• 2 tbsp Holy Guacamoly* with 6 Baked tortilla chips

• 1 ounce turkey breast and 1/2 cup grape tomatoes

• 1/2 cup lentil soup

• 1/2 cup cottage cheese with 1/4 cup diced peaches

• 6 ounces Greek yogurt

• 2 tbsp sunflower seeds with 1 tbsp raisins

• 2 tbsp almonds and 1/4 cup fresh cherries

• 1 corn tortilla with 1/4 cup vegetarian refried beans

• 3 cups air popped popcorn

HEALTHY SNACKS

7

All American Skinny Chili

Makes 6 servings

2 tsp olive oil

2 tsp minced garlic

1/4 cup green bell pepper, diced

1/4 cup red bell pepper, diced

1/4 cup white onion, diced

1 lb. extra lean ground beef *

1-14 oz. can petite diced tomatoes, undrained

1-14 oz. can diced tomatoes and green chiles, undrained

1-14 oz. can of Great Northern beans, drained

2 tbsp tomato paste

2 tbsp chili powder

2 tsp cumin

1/4 tsp salt (optional)

Add olive oil to large stockpot over medium high heat. Add garlic, peppers, and onion. Stir frequently until softened, approx. 2-3 minutes.

Add ground beef to the stockpot and cook until browned.

Add the last 8 ingredients to the pot, stir, and cover.

Simmer for 20 minutes.

* Vegetarian option: omit ground beef and substitute 1-14 oz can black beans, drained

Nutrition Facts for 1 cup chili: Calories 190; Total Fat 4 gm; Total Carbs 18 gm; Sugars 3 gm; Protein 21 gm; Sodium 557 mg; Fiber 4 gm

ENTREES

8

Cheesy Veggie Lasagna Rolls

Makes 8 lasagna rolls

8 lasagna noodles, cooked, drained

1 tsp olive oil

1 tsp minced garlic

1 medium zucchini, grated

1/2 cup carrot, grated

15 ounces part skim ricotta cheese

1/2 cup grated parmesan cheese

2 tbsp fresh Italian parsley, finely chopped

1 tsp Italian Seasoning

1/2 tsp black pepper

1/4 tsp salt

1 large egg, beaten

1 jar of Marinara Sauce

1 cup part skim mozzarella cheese, shredded

Parsley (optional garnish)

Preheat oven to 350 degrees. Spray bottom of 13 x 9 baking dish with non stick cooking spray. Pour 1 cup marinara sauce into the bottom of the dish. Set aside.

In medium skillet heat oil and garlic. Add carrots and zucchini and sauté until softened, approximately three minutes.

In medium glass bowl, mix/stir together: ricotta cheese, parmesan cheese, cooked zucchini and carrots, parsley, spices and beaten egg.

Lay cooked lasagna noodles on a clean flat surface. Spread a layer of ricotta filling on each lasagna noodle, covering entire surface. Spread 1 tbsp marinara sauce on top of ricotta layer. Top marinara sauce layer with 1 tbsp mozzarella cheese. Roll each lasagna noodle and place seam side down in the baking dish on top of the marinara sauce.

ENTREES

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Top all 8 lasagna rolls with the remaining Marinara sauce and mozzarella cheese. Cover baking dish with foil and bake in oven for 30-35 minutes.

Calories 268; Total Fat 11 gm; Total Carb 27 gm; Sugar 3 gm; Protein 16 gm; Sodium 498 mg ; Fiber 1.75 gm

Speedy Chicken Stir fry

1 pound of boneless, skinless thighs, chopped into small pieces

1 tbsp + 1 tsp low sodium soy sauce

1 tsp Sesame oil

3 cups of your favorite fresh vegetables, chopped (mushrooms, broccoli, bean sprouts, matchstick carrots, snow peas) or 1 package frozen stir-fry vegetables

1/4 cup water

2 cups brown rice, prepared

Optional:

Lettuce Leaves

Chopped peanuts

Chili paste

Place the chicken in a gallon zipper plastic bag with 1 tbsp soy sauce. Marinate in the refrigerator while chopping the vegetables.

In large skillet, heat sesame oil over medium high heat, add chicken and cook until no longer pink, stirring frequently. Set aside on a large plate.

In same skillet add vegetables, add 1 tsp soy sauce and water over medium high heat. Stir-fry until softened.

Return chicken to skillet. Heat for 2 minutes.

Serve over brown rice or serve in lettuce leaf topped with chopped peanuts.

Nutrition Facts per serving: Calories 318 ; Total Fat 12 gm; Total Carbs 30 gm; Sugars 3 gm; Protein 24 gm; Sodium 303 mg; Fiber 4.75 gm

ENTREES

10

Tostadas with Turkey Picadillo

Makes 8 servings

Turkey Picadillo:

1 pound lean ground turkey

1 tsp olive oil

1 tsp minced garlic

1/2 tsp onion powder

1/2 tsp pepper

1-1/2 tsp cumin

1/2 tsp salt

4 ounces tomato sauce, no salt added

Remaining Tostada Ingredients:

8 corn tortillas

1-15 ounce can Organic Fat Free Refried Beans, heated

1/2 cup reduced fat cheddar cheese, shredded

2 cups green leaf lettuce, shredded

1/2 cup Homemade Guacamole (see Healthy Snack section for recipe)

1/2 cup tomato, diced

1/2 cup Plain Greek Yogurt

Heat oil and garlic in skillet over medium high heat for 1 minute. Add ground turkey and spices. Stir frequently until turkey is fully cooked. Stir in tomato sauce. Heat for 1-2 minutes stirring occasionally.

Preheat oven to 400 degrees. Place 8 corn tortillas on cookie sheet. Spray lightly and evenly with non-stick spray. Bake for 8-10 minutes or until corn tortillas are crisp.

Now you are ready to build your Tostadas: Top each tostada with 1/4 cup heated refried beans, 1 tbsp reduced

ENTREES

11

fat cheddar cheese, 1/4 cup turkey picadillo, 1/4 cup shredded lettuce, 1 tbsp diced tomato, 2 tbsp guacamole, and 1 tbsp Plain Greek Yogurt

Nutrition Facts per 1 Tostada: Calories 280; Total Fat 10 gm; Total Carbs 24 gm; Sugars 3 gm; Protein 18 gm; Sodium 629 mg; Fiber 7.1 gm

Spicy Shrimp and Sausage Gumbo

2 tsp olive oil

1 medium white onion, diced (approximately 1 cup)

2 tsp minced garlic

1/2 pound Turkey Kielbassa sausage

1/2 cup red bell pepper, diced

1/2 cup green bell pepper, diced

2 ribs of celery, diced (approximately 1/2 cup)

2 tsp flour

2 cups low sodium, fat free chicken broth

1 cup frozen chopped okra

1 can diced tomatoes and green chiles

1 bayleaf

1 tsp Italian seasoning

1/2 tsp chili powder

1/2 tsp pepper

1/8 tsp cayenne pepper

1/8 tsp paprika

3/4 pound of shrimp, peeled, deveined, and tails off

2 cups brown rice, prepared

In large pot, heat oil over medium high heat. Add onions and garlic and saute for 2 minutes.

Stir in sausage and heat until slightly brown, approximately 2 minutes.

Add peppers and celery and heat for 2 minutes, stirring

ENTREES

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frequently. Sprinkle flour on top of sausage and veggie mixture and stir until mixture is well coated, heat for one minute.

Stir in broth, okra, diced tomatoes and green chile, and spices. Bring to a boil and simmer for 3 minutes.

Stir in shrimp and simmer for 4 minutes or until shrimp is slightly pink.

Remove bayleaf before serving.

Place 1/3 cup rice in a bowl and top with 1 cup of gumbo.

Nutrition Facts per 1 cup gumbo and 1/3 cup brown rice: 245 kcal, 27 g carb, 5 gm fiber, 5 gm sugar, 19 g protein, 6 g fat, Sodium 608 mg

ENTREES

weight loss TIP

Quenching your thirst with water instead of drinks loaded with sugar can help the pounds melt away by eliminating extra calories. Staying hydrated is also important since feelings of hunger are often confused with actual thirst. So if you think you are experiencing hunger pangs, drink a glass of water and wait 30 minutes to reevaluate if you are in fact hungry. Drinking plenty of water can also help keep energy levels up throughout the day which can be helpful if you are trying to cut back on caffeine or sugar containing beverages.

hydrate to, DROP WEIGHT

13

Gimme Mas Chicken Enchiladas

Makes 8 enchiladas

1 l b (2 cups) rotisserie chicken, (deboned, skinned removed, and shredded)

1/4 cup cilantro finely chopped

1/4 tsp black pepper

1/2 tbsp canola oil

1/2 cup white or yellow onion, finely chopped

2 tsp minced garlic (or 3 whole garlic cloves, minced)

3 tbsp chili powder

1 tbsp cumin

2 tsp sugar

28 ounce can no salt added tomato sauce

4 ounce water or chicken broth

8 corn tortillas

1 cup cheddar cheese, grated (to lower fat content may use low fat cheddar cheese)

Directions:

Using a paper towel, pat shredded rotisserie chicken to remove as much excess fat as possible. In medium bowl combine shredded rotisserie chicken, cilantro, and pepper. Set aside.

In large skillet, soften onions in canola oil over medium heat, covered for approximately 5 minutes. Stir garlic, chili powder, cumin, and sugar into the softened onions.

Add tomato sauce and water or broth to skillet.

Bring sauce to a boil. Reduce heat, cover, and simmer for 10 minutes.

Stack corn tortillas on a microwave safe plate covered with plastic wrap. Microwave for 30-45 seconds until tortillas are soft and pliable.

Preheat oven to 400 degrees. Spray a 13 x 9 glass baking dish with non-stick cooking spray.

ENTREES

14

On a clean work surface assemble enchiladas. Spoon 1/4 cup chicken filling along center of corn tortilla. Gently roll tortilla over the filling and place enchilada seam side down in the dish. Repeat with remaining ingredients, leaving space between enchiladas to prevent sticking.

Pour 1/4 cup sauce onto each enchilada followed by 2 tbsp cheddar cheese, shredded. Cover dish with foil and bake for 20 minutes. Remove foil and bake additional 5 minutes or until cheese is bubbly. Serve immediately. Garnish with cilantro sprig and dollop (1 tbsp) of light sour cream. Buen Provecho!

Nutrition Facts per enchilada: 180 kcal, 18 g carb, 3 gm fiber, 15 g protein, 6.5 g fat, Sodium 470 mg

weight loss TIPIncorporate foods and physical activity that you enjoy doing and are passionate about! Forcing down vegetables you can’t stand or running on a treadmill when you prefer to be outdoors won’t keep you motivated for long. Finding your passion is easy. Simply think about what you like and tie them into a physical activity. For example if you enjoy socializing consider joining a coed sports league or if you enjoy nature, explore local hiking trails. But also you should be open to try new activities or new foods; you just may discover a hidden passion. When it comes to foods you don’t like, try them prepared a different way. For example, you may dislike baked sweet potatoes, but sliced and roasted in the oven with olive oil, salt and pepper may turn out to be your favorite side dish.

find your PASSION

ENTREES

15

Asian Chopped Salad

2 cups Lettuce Spring Mix

1/4 cup slivered almonds, finely chopped

1/4 cup radishes, finely chopped

1/4 cup spring onion (green onion), finely chopped

1 cup carrots, finely chopped

1 medium cucumber, peeled and finely chopped

1/4 cup cilantro, finely chopped

1/4 cup Organic Asian dressing (My favorite is Annie’s Organic Asian Sesame dressing)

In large bowl mix the first seven ingredients together.

Pour the dressing over the salad and stir gently to ensure even distribution.

Refrigerate until ready to serve.

Serving Suggestions: Prepare as a side dish or make it a meal by adding your favorite lean protein such as grilled chicken, tofu, edamame, or grilled shrimp.

Makes approximately four 3/4 cup servings

Calories 122 Total Fat 3 gm Total Carb 8 gm Fiber 3 gm Sodium 184 mg Protein 3 gm

SALADS AND SIDES

weight loss TIP

Weight loss and maintenance is not an easy journey and having a support system is vital to your success. It can be a spouse, family member, friend, colleague, pastor, or neighbor. This cheerleader is someone that will encourage you, celebrate you, and hold you accountable for what you have committed to.

find your CHEERLEADER

16

Waldorf Salad

Makes 4 servings

4 cups Spring Mix lettuce

1 green apple, cored and diced

1/4 cup celery, sliced

1/2 cup red grapes, halved

1/4 cup feta cheese crumbles

1/4 cup walnuts, toasted

6 tbsp Balsamic Vinaigrette (Annie’s Organic is my favorite)

Toss the first 6 ingredients together in a large bowl.

Prior to serving toss with salad dressing to coat evenly.

Nutrition Facts per serving: Calories 177 ; Total Fat 14 gm; Total Carbs 13 gm; Sugars 9 gm; Protein 4 gm; Sodium 187 mg; Fiber 3 gm

Spinach Strawberry Salad

Makes 4 servings

4 cups Baby Spinach, fresh

1 cup sliced strawberries

1/4 cup pecan pieces, toasted

1/4 cup feta cheese crumbles

1/2 cup Lite Raspberry Vinaigrette

Toss the first 4 ingredients together in a large bowl.Prior to serving toss with salad dressing to coat evenly.

Nutrition Facts per serving: Calories 121 ; Total Fat 10 gm; Total Carbs 8 gm; Sugars 5 gm; Protein 4 gm; Sodium 160 mg; Fiber 5 gm

SALADS AND SIDES

17

Roasted Zucchini with Shredded Parmesan Cheese

Makes 4 servings

2 medium zucchini, thinly sliced

1 tbsp olive oil

Pinch of kosher salt

Fresh ground pepper

2 tbsp shredded Parmesan Cheese

Heat oven to 400 degrees. Place sliced zucchini on a cookie sheet sprayed with non-stick cooking spray.

Drizzle with olive oil and season with salt and pepper. Toss the zucchini with tongs to ensure an even coating of olive oil and spices. Arrange zucchini slices in a single layer.

Bake in the oven for 10 minutes. Remove zucchini from the oven and sprinkle with Parmesan cheese. Return to oven and bake for 5 minutes.

Serve immediately.

Nutrition Facts per serving: Calories 56 ; Total Fat 4 gm; Total Carbs 0 gm; Sugars 0 gm; Protein 1 gm; Sodium 103 mg; Fiber 1.5 gm

SALADS AND SIDES

18

Cranberry, Oatmeal, Chocolate Chip Cookies

Makes 3 Dozen Cookies

6 tbsp butter, unsalted

3/4 cup light brown sugar

2/3 cup whole white wheat flour

3/4 tsp baking soda

1-1/2 cup oats

1/2 tsp salt

1 egg, lightly beaten

1 tsp vanilla extract

1/4 cup chopped walnuts

1/2 cup dried sweetened cranberries

1/2 cup bittersweet chocolate chips (60% cacao)

Melt butter in microwave for 20 seconds or in a small saucepan over low heat on the stovetop. Remove from heat, and add brown sugar, stir until smooth.

Combine flours, baking soda, oats, and salt in medium bowl. Combine butter mixture with flour mixture. Add slightly beaten egg and vanilla extract. Fold in walnuts, cranberries, and chocolate chips, mixing well.

Drop by tablespoonfuls onto a lightly greased or nonstick cookie sheet. Bake for 9-12 minutes or until golden brown.

Nutrition Facts per cookie: 75 Calories, 1 gm protein, 3.5 gm, Total Fat 10.6 gm Total Carbs, 1.0 gm Fiber

DESSERTS

19

Zucchini Brownies

1 box Brownie Mix (unprepared)

2 large eggs, lightly beaten

1/4 cup applesauce

1 medium zucchini, finely grated

1 tsp cinnamon

1 tsp vanilla

Garnish: Powdered sugar and strawberry slice

Preheat oven to 350 degrees.

Place dry brownie mix into a medium bowl. Stir in remaining ingredients until blended.

Spray a 13x9 glass baking dish with non-stick cooking spray. Pour batter into baking dish.

Bake for 25-30 minutes or until toothpick inserted into the center comes out clean. Allow to cool for 1 hour. Cut into 18 squares. Garnish with powdered sugar and a strawberry slice.

Nutrition Information for 1 brownie: Calories: 122, Fat: 3 gm, Carbohy-drate: 25 gm, Sugar: 17 gm, Sodium: 108 mg, Protein: 2 gm, Fiber: 0.5 gm

weight loss TIP

Self monitoring is one of the winning strategies of losers. By keeping a food and exercise diary you are able to monitor your progress, identify what changes need to be made, and celebrate your achievements. Tracking can help keep you accountable and make your healthy lifestyle change journey more fun. There are many free websites and apps that keep track of your calorie intake and physical activity. Try them out and see which one fits you the best.

track to WIN

DESSERTS

20

Banana Split “Cake”

Makes 12 servings

8 whole graham crackers (crushed)

2 bananas sliced

1 cup crushed pineapple in own juices (drained)

1 pkg instant sugar free, fat free vanilla pudding (makes 2 cups)

2 cups skim milk

16 ounces Lite Cool Whip

1-1/2 cup sliced strawberries

In 13 x 9 glass dish place graham crackers on the bottom.

Next layer sliced bananas, followed by layer of pineapple.

Prepare pudding according to package directions and spread the pudding on top of the pineapple layer.

Spread thawed Cool Whip evenly on top of pudding.

Place sliced strawberries on top.

Nutrition Facts: 88 kcal, 1 gm fat, 2 gm protein, Carbs 17 gm, Sugar 9 gm, Sodium 153 mg, Fiber 1.1 gm

DESSERTS

21

Strawberry Basil Infused Water

32 ounces cold water

1/2 cup fresh whole strawberries, stems removed and sliced in half

4 sprigs of fresh basil, washed

Ice

In pitcher, add all of the above ingredients. Serve immediately for a refreshing sugar free beverage to keep you hydrated.

Some other refreshing infused water combinations: Cucumber slices and mint, orange and lemon slices, or fresh raspberries and blueberries.

BEVERAGE

weight loss TIP

When we are in constant stress on a daily basis, the stress hormone cortisol remains elevated. Unfortunately the abdominal area has a large blood supply and receptors for cortisol. When cortisol remains elevated our appetite is increased as well as the amount of fat deposited in the abdominal area. Find ways to de-stress and reduce cortisol levels such as taking up yoga, walking outdoors, reading a book, listening to relaxing music, spending time in prayer or meditation.

de-stress, WEIGH LESS

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