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.

Recipes to Use Up Leftover Ham

Easter is done. The eggs have been colored and found. The chocolate bunnies are mostly eaten. And everyone is more than a little tired of leftover ham from Easter Sunday. Small problem. You bought a big one and there is quite a bit left. Here are recipes to use up that leftover ham plus the hard-boiled Easter eggs, in new and delicious ways. 

Healthy ham-wich spread. So along with extra ham, you bought lots of holiday fruits, nuts and vegetables: pineapple, grapes, apples, raisins, carrots, celery, onions. So make a fabu-fruit and veggie ham-wich spread. In the food processor, grind ham with seeded, cored, peeled apples and/or pineapple, Chop carrots, cucumbers, celery and onion. Add sliced grapes and chopped walnuts.

Blend with light mayonnaise and celery seed. Spread on leftover rolls. Use up buns too!

Ham bone bean soup You can never get all the ham off from the bone and it's a shame to waste

soup stock potential. Put ham bone in a kettle covered with water. Toss in a bag of rinsed, sorted

dried beans. I have a penchant for Hambeens 15-Bean Soup, but just about any kind will do. Boil on

medium-low for two hours to soften beans and cook meat from bone. Reduce heat and add chopped

celery, onion, carrots and bay leaves and ground pepper. Simmer till bones are clean.

Specially scrumptious scalloped potatoes: Scrub and slice 6-8 large cooking potatoes. Spray a glass

baking dish with cooking oil. Place a layer of potatoes in dish. Arrange ham slices over potatoes. Dot

with butter slices. Sprinkle two T. of flour, chopped onions, Colby and Parmesan cheeses, dill weed

and black pepper over potatoes. Repeat for three layers. Pour one and one half cup of milk over

potatoes. Cover and bake at 400 for about an hour. Potatoes are done when they are tender and

sauce has thickened. For Au gratin potatoes add layers of blue cheese and shredded Parmesan and

Colby cheeses.

Hearty ham supper breads. Cube leftover ham and freeze. Use as an add-in for soup, Chef's Salad

or pizza topping. Make hearty supper bread in breadmaker. To bread dough, add ham cubes, grated

cheese, dill weed, onion and garlic. Swap dill for Italian seasoning and add mushrooms, green

pepper and pepperoni for Pizza bread. Use fruit-nut setting.

Ham Stuffed Squash: Halve and clean acorn squash (one half per diner). Fill cleaned squash cavity

with ham cubes, raisins, apples and one pat butter. Sprinkle with Splenda brown sugar. Bake in

covered glass dish, stuffing side up. Fill pan with 1/2 inch of water and bake. 

Healthy Easter Snacks, Bunny-Themed Treats Recipes

Holidays involve way too much candy and too many sweets. But what's an Easter basket without jelly beans, chocolate bunnies, and candy eggs? A lot healthier. With one in three kids overweight or obese, says KidsHealth, it's time to rethink our sweets craze. I've been dieting and lost 96 pounds by substituting sweets with healthy alternatives. Here are good-for-you Easter treat and snack recipes. 

Easter Fruit basket. Who says the Easter bunny must deliver candy? Why not fill it with juicy red strawberries, plump blueberries and blueberries, succulent green grapes, golden mango, yellow bananas, jolly oranges and cheery apples? Toss in a few 70-percent cacao (good for you) dark chocolate Easter candies. But you don't have to with this festive fruit rainbow. Or omit candy and give toys. 

Cantaloupe, honeydew or watermelon basket. To carve melon into a basket, make two cuts down halfway into melon lengthwise, a about two inches apart. This is the handle. Continue around to meet at the other side of the handle, to carve out  a little under one quarter, on each side. Use a melon baller to remove melon or a knife to cut in chunks. Clean out the rest to form the basket. Mix melon balls or chunks with other melon balls. Add pineapple, mandarin oranges, grapes, strawberries, mango cubes, blueberries. Or whatever fruit you like in your fruit salad. 

Hunny Bunny Cookies. Skip chocolate Easter bunnies and make healthier bunny cookies. Mix half cup butter or light margarine, half cup of honey or blue agave syrup, two cups whole grain flour, one teaspoon baking soda and half teaspoon cinnamon. Roll out and cut like sugar cookies. For bunny shape, cut circle head and two small ovals for ears. Blend peanut butter, nonfat yogurt and honey for frosting. Or blend coconut sugar, yogurt and light butter for white icing. Decorate with raisin eyes, pretzel stick whiskers, raspberry or cherry nose and apple pieces for buck teeth.

Happy Bunny Basket. What would the Easter bunny like in his basket? Veggies! Make a bunny-friendly Easter basket by filling a salad bowl with lettuce and your favorite vegetable toppings: carrots, radishes, zucchini, tomatoes, broccoli, sprouts and, of course hard-boiled Easter eggs!

Sure it might not substitute for a candy-filled basket, but kids will love eating what the Easter Bunny eats!

Easter Egg-stravaganza. After dying hard-boiled eggs, return them to the fridge to keep fresh. Use in these yummy treats.

--Angel eggs (like deviled eggs only better!) Cut egg in half. Carefully remove yolk. Mash with celery seed, pepper, horseradish mustard, dill pickle relish and light mayonnaise. Refill yolk cavity. Sprinkle on dill and paprika.

--Healthy bunny-wiches: Spread Laughing Cow light cream cheese on slice of rye bread. Tint some cream cheese pink with berry, grape or beet juice. Cut cooked egg in half lengthwise. Remove yolk. Cut semi-circles from base of whites. Fill yolk cavity with pink cream cheese and place on bread for ears. Place cut off bits on bottom for paws (make little slits for toes). Slice yolk. Place olive slice in center of slice for eyes. Use grape tomato for nose, matchstick carrots whiskers and almonds or pumpkin seeds for teeth.

Our kids are very healthy and none has weight problems. They loved these fun Easter candy alternatives as much as sugary treats! 

Disney's 'Frozen' Party Food Recipes, Winter-Themed Snacks

 If you see one movie this winter, make it "Frozen." It's an arctic adventure like Hans Christian Andersen's "Fairy Snow Queen." It's the top-grossing cartoon of all times. Disney's Frozen is a perfect theme for a winter birthday or just-because party. Here's a menu of Frozen-inspired snacks kids will love. BTW, Olaf is probably my favorite Disney sidekick ever. 

Disney Frozen is the perfect theme for Halloween, winter, birthday, solstice or just

because party. Here's a menu for a Disney Frozen party with Olaf the Snowman snacks, recipes and

beverages kids will love!

Olaf the Snowman snowballs: Let kids help make this snack. Melt marshmallows and add popped

popcorn. Have kids rub light margarine on hands and form popcorn (snow) balls. Roll in sprinkles if

desired.

Disney Frozen party: Melted Olaf the Snowman : Uh-uh, Olaf's melted. But fear not, like with Frosty

the Snowman, he'll be back. In the meantime, enjoy this yummy melted Olaf beverage. Mix 2% milk,

melted white chocolate chips, a dash of vanilla and top with whipped cream and sprinkles.

Disney Frozen party: Olaf the Snowman cookies: Have kids roll sugar cookie dough in three

different balls for snowman body parts (good for fine motor skills). Attach in snowman shape and

bake. Frost with vanilla frosting. Add stick pretzel arms, candy corn nose, black jelly bean eyes, red

frosting mouth and Chiklets gum for teeth. This will melt the heart of Queen Elsa!

Disney Frozen party: Olaf the Snowman malts. Mix vanilla ice cream, milk, French vanilla pudding

and malt powder. Top with mini marshmallows arranged like a snow man and colored sprinkles for

eyes, mouth and nose.

Disney Frozen party: Olaf the Snowman snacks: Here's another interactive snack craft featuring our

favorite snowman, Olaf. Make popcorn balls above in different sizes: small for head, medium for

middle, large for snowman base. Use raisins for buttons and eyes and matchstick carrots for nose.

Cut Fruit Leather or Fruit Roll-Up for scarf and smile. Add candy corn cob pipe. For hat, place round

chocolate candy like Brach's Star on head. For hat top, affix gumdrop, Hershey's Kiss, or Reese's

Peanut Butter cup with dab of frosting

Superfood Artichoke Vitae Plus Fat Burner, Antioxidant

 I've been dieting for about 18 months and have lost 96 pounds. I've trimmed fat from every part of my body and dropped from size 20 to 4. My BMI has gone 34 to 24.7 (normal). One way that I keep diet momentum is to change it up. Every time I hear about a new diet superfood or supplement on a reputable source (Dr. Oz is my go-to). I give it a try.    

This weekend I took my girls shopping at T.J. Maxx. I always snoop out their gourmet section. I found a nutritional supplement powder called Artichoke Vitae Plus  (made by Chimex of California). This powder is a blend of fat burners, antioxidants, fiber, aminos, energy boosters and vegan protein sources. It contains artichoke (blood sugar stabilizer, liver and artery cleanse), acai, apple, oat bran, nopal cactus, flaxseed, L-lysine and L-carnitine. 

Two tablespoons has 4 grams protein, 6 grams fiber, no fat, 1 gram sugar, vitamins and minerals and only 25 calories. I add it to oatmeal or non-fat yogurt. I'm going to try adding to my bread recipe. It's crunchy and tasty. I believe it's gluten-free, but since I don't follow that diet, I recommend further exploration. 

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! 

Leftover Use Up Pizza Casserole with Pizzazz

Grocery shopping day--time for my weekly Waste Not, Want Not refrigerator clean out, leftover use up meal. Today's was Pizza Casserole with Pizzazz. Here's how I made it cleaning up all those bags of cheese, veggies, and leftover meat and pasta.  

Grocery shopping day--time for my weekly Waste Not, Want Not refrigerator clean out, leftover use up meal. Today's was 

Pizza Casserole with Pizzazz (here's how I made it)

Spray baking dish with nonstick cooking spray. 
Spread leftover noodles, any kind even spaghetti, in pan (drain first). 
Mix any leftover cottage cheese, ricotta, plain yogurt or sour cream with Parmesan cheese. Blend in 4 eggs. Spread mixture over pasta. 
Place a layer of leftover cheese (any kind) chopped. I used up several chunk sand bags of shredded (you know how six get opened and half-used?)
Season with basil, rosemary, sage, oregano, garlic, pepper.
Pour leftover spaghetti sauce over cheese.
Add layers of leftover spinach, green peppers, sliced zucchini, mushrooms, onions, scallions, summer squash.
Use up sausage (links, patties, ground), pepperoni and hamburger.
Pour another cup or so of cheese on top and sprinkle with more Italian seasoning and Parmesan. 
Bake 25 minutes at 400 degrees. 

Serve with stale bread garlic bread (spread bread with margarine and minced garlic and bake till crispy). For dieters, use lowfat cheeses and omit meat. These recipes are designed to be flexible and use up what you have on hand. Don't buy special ingredients. This meal is quick--10 minutes to assemble.