A-Z Fiber Foods, Omega Rich, Fatty Acid Fat Burners

I've lost almost 100 pounds and dropped nine sizes. I burned excess belly fat and trimmed other body fat. How? By swapping saturated and hydrogenated fat, starch, refined sugar and flour for high-fiber, fatty acids foods. Ironically, good fats--omega oils, MUFAs (monounsaturated fatty acids) plus fiber are natural bad fat burners. Fiber and fatty acids work together to purge fat, especially belly fat. Many fiber-rich foods are high in fatty acids and also low in saturated fats. Here's an A-Z list of good-fat, high-fiber foods.   

Weight loss is about portion and calorie control, but it's not so much about eating less as eating

differently. Carbohydrates and fat, long thought to be the enemies of weight loss are enjoying a new

vogue in the ketogenic and high carb diet. Ketogenic good fats and unsaturated fatty acids are found

to burn fat (that bad, white adipose fat that sags from bellies, buttocks, arms and legs, that is). And a

high carb diet, rich in soluable fiber and insoluable resistant starch fiber, helps you feel full and lose

weight. Good carbs burn slow and keep your body busy digesting and burning calories while feeling

satisfied. That's important because weight loss fails when the dieter is constantly hungry and

obsessed with food. So here are high carb diet breakfast recipes with foods chockful of good fats,

resistant starch fiber and protein.

High fiber sandwich breakfast recipes: Spread one tablespoon almond butter on light whole grain

bread (35 calories per slice). Or mix PB2 peanut powder with Greek yogurt and spread on bread.

Slice one barely ripe medium banana and place on whole grain bread. Sprinkle with cacao nibs,

flaxseed, chia seed and sliced strawberries.

Superfood whole grain weight loss oatmeal: This is called oatmeal, but actually it's a wondrous blend

of good carbs, good fats, resistant starch fiber, protein and antioxidant superfoods. Use Bob's Red Mill

10-Grain cereal but don't cook it. High carb diet dishes are best served cold. If you must have hot

cereal, don't cook it to mush. You can also use Cheerios. Add berries, chia seed, cacao nibs, pumpkin

seeds, walnuts and almonds. Blend cashew, flaxseed or almond milk with berry juice to sweeten.

Slice barely ripe banana on top. Serve with milk.

High carb diet potato salad. Did you miss potatoes on your old diet? Well now you can have 'em!

Cold potatoes are a great source of resistant starch fiber. Dice leftover cold cooked potatoes, yams

and/or carrots. Add fresh sliced celery, green pepper,scallion or onion. Season with Himalayan pink

salt, cracked pepper, celery seed and dill. Blend with light olive oil mayonnaise. Or mix avocado,

Greek yogurt, apple cider vinegar and olive oil. If you're up for it, add high fiber good fats like

pumpkin seeds and chia seeds.

Roasted plantain breakfast recipes. Saute peeled plantain in non-stick cooking spray. Or bake

plantain in it's own skin till tender. Serve with Greek yogurt or lowfat sour cream. Serve with cold

beans and rice for super resistant starch fiber breakfast recipes. Mix white, red or garbanzo beans

and brown rice with chopped cilantro, tomatoes, green peppers and onions. Add chopped mangoes

or pineapple if desired. Season with cumin, salt and pepper.

High carb diet pancakes for weight loss. Start these breakfast recipes with oat or whole grain

pancake mix or Bob's Red Mill 7-Grain Pancake Mix. Add in your choice of: good quality granola,

cranberries, pomegranate seeds, blueberries or strawberries, oat bran, sliced bananas, cooked corn,

almonds, walnuts, chia seeds or flaxseed. Serve with pure maple syrup and light butter.

Bean and banana or plantain "burgers." Mix white or red beans or mashed garbanzo beans with

mashed plantain or banana. Form into balls and flatten like burgers. Fry in non-stick cooking spray.

Serve with Greek yogurt for good fats.

Homemade granola: Blend dried oatmeal, walnuts, millet, sunflower seeds, pumpkin seeds, chia

seeds and flaxseed. Add unsweetened coconut or cacao nibs if desired. Blend and PB2 peanut

powder, almond or cashew milk and blue agave syrup. Pour over grain blend to coat. Spread in one

layer and toast on low till crunchy. Serve with sliced bananas, chopped apples, strawberries or

blueberries.

Decadently Diet Dessert Recipes for Summer Picnics, Parties, Holidays

Yep, you read that correctly. Decadent and diet dessert recipes for summer. And no, they're not just fruit. Although fruit is a yummy healthy treat any time. These desserts feature food swaps from refined sugar and flour and high saturated/transfat, to low calorie, healthy fatty acids, whole grain flour and natural sweeteners. Serve at graduation open houses, wedding receptions, bridal and baby showers, BBQs, holiday entertaining, beach bashes and backyard cookouts. You can have 2-die-4 and 2-diet-for in the same dessert. Decadently Diet Dessert Recipes for Summer Picnics, Parties, Holidays

I Lost 98 Pounds With A-Z Fat-Burning Food Swaps

Part of how I lost 100 pounds without diet drugs or weight loss surgery was with fat burning food swaps like those in Men's Health "Eat This, Not That." I follow weight loss gurus like Dr. Oz. I change my eating as I learn new food wisdom. I experiment. If something helps me lose, I keep doing it. Here's an A-Z guide to food switches that helped me lose. 

Good fats are MUFAs (monounsaturated fatty acids): omega-6, omega-3, GLA (gamma linolenic acids), ALA (alpha linolenic acids), some polyunsaturated fats, CLA (myoleptin). These good fatty acids dissolve bad fats and boost metabolism. Bad fats--LDL (low density lipoprotein) cholesterol, saturated, transfat, hydrogenated--don't break down. They just accumulate. Here are A-Z fat burn food swaps to lose weight and lower cholesterol.

A is for avocados, anchovies, almonds, almond butter, almond milk, amaranth (one of the seven grains which have been shown to lower cholesterol. B is for black currant oil, borage seed oil, Brussels sprouts, beans, buckwheat and barley (latter two are ancient grains). C is for chia seed, dark chocolate (70% or higher cacao), coconut oil, coconut milk, cauliflower. D is for dairy products from free-range, pasture-raised animals that aren't fed commercial corn-based feed. Best sources are cheese, Greek yogurt, lowfat milk.

E is for eggs from pasture-raised poultry, edamame (green soybeans), evening primrose oil. F is for milled flaxseed, flaxseed oil, wild-caught fish (not farm-raised), fish oil. G is for goat, goat milk and green peas. H is for hummus and halibut. I is for ice cream made from soy, yogurt or milk from free range cows. J is for juiced smoothies made with coconut oil and flax seed.

K is for Kamut Khorosan (high-energy wheat) and Kashi 7-Grain Go Lean cereal. L is for lentils and lima beans, M is for lean meat from free range, pasture-raised animals, mackerel, millet (another ancient grain), miso (fermented tofu). N is for nuts. O is for olives, oats, oatmeal, canola and olive oil.

P is for pumpkin seeds, pecans, peanuts, pistachios, natural peanut butter and PB2 peanut powder. Q is for quinoa. R is for wild rice and rye. S is for sustainable, wild-caught seafood, Alaskan salmon, shrimp, sunflower seeds, sesame seeds, sardines, spelt (ancient grain). T is for triticale and tahini (sesame seed spread). U is for unbleached, unprocessed, unhulled grains, unprocessed meats, dairy

V is for sea vegetables like kelp and wakame help. W is for walnuts and winter squash. X is for extra virgin olive oil. Y is for Greek yogurt and yellowfin tuna. Z is for zucchini.

Diet Tip Abandon the Diet Sometimes

I'm going out to dinner with my husband tonight. He has to work another six-day week (nights) and may be working seven nights a week again (why do they not hire a new person when someone quits??) Anyway, I have been dieting intensely for 18 months and my advice is to occasionally abandon the diet for a day. Or at least quit calorie counting. Enjoy food! 

Easy Food Swaps to Cut Calories, Fat

I've lost about 93 pounds and have been sharing tips on how I did that. Yesterday, I made baked chicken with cornbread muffins, squash and salad for dinner. Here are food swaps and substitutes to cut nearly two-thirds of the calories and fat and lost none of the taste. Seriously--the picky Mr. "I love fat, fat is our friend" didn't even notice!  Easy Food Swaps to Cut Calories, Fat 

Lowfat Garam Masala Butter Chicken or Tofu Masala with Veggies

Our family has developed a devotion to Indian food. An Indian restaurant opened near us. We ate there once and were instantly in love. I've always been a curry hound. But the curry was only the beginning. I can't get enough butter chicken, masala, tikka, vindaloo, tandoori and other fragrant dishes. I don't need meat--just the spicy sauces is enough, but only level one heat please. Here's my vege-fied diet tweaked garam masala butter chicken recipe for calorie counters.  

It's Lent for us Catholics. I'm not giving up any particular food, but I am dieting. I have lost 95 pounds. And my husband and daughter have given up meat. So I made a vegan Indian masala. Each one-cup serving has about 100 calories, little fat and 10 grams of protein. It's similar to butter chicken. 

Cube one pound light silken firm tofu. Chop leek, celery (leaves and all) and green pepper. Saute in olive, coconut, safflower or sunflower oil. Season with garam masala, celery seed, turmeric, curry powder, ginger and salt-free Spike to taste.

Add two teaspoons Better Than Bouillon vegetable soup base, six ounces of tomato paste, one can coconut milk, one can sweet peas, and two cups light soy milk. Blend. Add dash of Bragg's Liquid Amino if desired. Serve with jasmine rice and fresh greens salad. 

This recipe is therapeutic for those with arthritis, as turmeric and ginger are anti-inflammatory. Enjoy.

Baked Bean Soup with Holiday Leftovers

 Is your leftover holiday ham glaring at you, saying "eat me!" Are the sweet potatoes threatening to go sour? Are you sick of eating them but out of recipe ideas? Well before those leftovers go bad, stage a refrigerator coup and take the other food hostage, here's a healthy, lowfat, high protein and fiber recipe to use them up. Great for dieters. Vegetarian options, too. 

Baked Bean Soup

 

Place in large kettle, ham bone and any leftover ham meat or fat you want to use up. You can even use spiral honey baked ham. It will give the bean soup that sweet-smoky baked bean flavor. You could use bacon or sausage, too. Had a vegetarian holiday? No matter. It's just as good meatless. Skip to step two. 

 

Rinse, sort and add one package dried beans. Navy, pinto, kidney, garbanzo, turtle or any combination (about two cups total) My favorite is Hambeens 15-bean soup mix. Simmer in lots of water.

 

Season with bay leaves, celery seed, black or red pepper (or pepper blend).

 

Dice up leftover or fresh sweet potatoes, carrots, yams or pumpkin.

 

When beans are about half cooked, add mirepoix: chopped onions, celery, green peppers (any combination).

 

If desired, add pineapple toward the end for that Hawaiian baked beans taste.

 

 I made mine with sweet potato and green pepper. It was a lovely yellow color and it's chock full of vitamin A.

 

This soup is great for dieters. Just let it chill and remove surface fat--about 150 calories a one-cup 

Diet Recipe of the Day Phony Coney Island Veggie Dogs

I gotta admit--I don't like veggie hot dogs (aka tofu links). I can handle veggie burgers and actually like them better than hamburgers. But those rubbery soy hot dogs, gahh. But I'm also working on losing 100 pounds (81 gone). Now I could make my own, probably better than the packaged ones. But I had a coupon for Lightlife Smart Dogs and they were on sale. And when I'm working, I need quick low-calorie snacks I can grab and go (that's a diet tip, by the way--keep low-cal snacks on hand so you won't reach for the high-calorie junk when you're hungry). Veggie dogs have about 50 calories, lots of protein and no additives. Here's how I opted to dress up my veggie dogs to make them more palatable. 

Grill Smart Dogs and top with:

 

1/4 c. vegetarian chili (cannelloni beans, diced tomatoes, onions, celery and chili peppers, garlic, cumin, cilantro, oregano, hot Hungarian paprika)

 

1/4 c. lowfat cole slaw (shredded green and red cabbage, carrots, dash of olive oil, acai vinegar, stevia sweetener, sea salt, celery seed, mustard, black pepper)

 

diced onions

 

1/8 cup. shredded mozzarella cheese (optional)

 

dab of ketchup

 

Skip the bun and go gluten-free wrapping in large lettuce leaf. Calories per veggie dog about 110 calories with toppings.

 

Healthy Low-fat, Low Sugar, Low Carb Protein Foods

Easy Low Fat and Sugar / High Protein and Nutrient Food Switches
Five simple food switches that will reduce your fat and sugar intake while also increasing your protein and nutrient intake. Easy to find foods that are inexpensive. You'll be surprised at the nutrition data.
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