August 13 Asian Chicken Salad. August 14 Eggs Poached in Tomato Sauce over Grits. August 17 Brown Rice with Nuts, Dried Fruit & Fresh Herbs

Weigh Less For Life health matters Key strategies to maintaining a healthy weight. ® EDUCATE ENGAGE EMPOWER CREATING A CULTURE OF WELLNESS p The...
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Weigh Less For Life health matters Key strategies to maintaining a healthy weight.

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Dr. Ann’s Recipes & Messages www.drannwellness.com August 3 Loaded Baked Sweet Potato

August 13 Asian Chicken Salad

August 24 Healthy Cream Spinach

August 4 Hot & Healthy Superstar Chili

August 14 Eggs Poached in Tomato Sauce over Grits

August 25 Refreshing Quinoa Salad

August 5 Cauliflower Fritters August 6 Salmon Salad with Broccoli and Raisins August 7 Mediterranean Chicken August 10 Chocolate Sundae August 11 Red Cabbage Coleslaw August 12 Pumpkin Granola

August 17 Brown Rice with Nuts, Dried Fruit & Fresh Herbs August 18 Curried Chicken Soup August 19 Green Goddess Wrap August 20 Healthy Stroganoff August 21 Sesame Kale Salad with Avocado

August 26 Strawberry Yogurt Pudding August 27 Cannellini Beans with Kale August 28 Carrot-Sesame Burgers August 31 Cilantro-lime Cabbage Slaw

© 2015 Integrated Health & Wellness Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from Integrated Health & Wellness.

August 3, 2015 Weigh Less For Life: Read Pages 8-31 Key Strategy 1: Avoid the Great White Hazards The Great White Hazards include: white flour products, white rice, white potatoes, and sugars/sweets. These items are easily and quickly broken down in the digestive tract causing blood glucose to rise suddenly. Large swings in blood glucose levels can cause unhealthy cravings. Take Action: Enjoy sweet potatoes over white potatoes.

Dr. Ann’s Wellness Recipe: Loaded Baked Sweet Potato Ingredients: 1 medium to large sweet potato, baked 2 tsp extra virgin olive oil 1 clove garlic, finely chopped A dash or two of cumin and paprika 1/2 cup of canned black beans, rinsed 1/3 yellow onion, chopped 1/2 red, green or yellow bell pepper, chopped 1 tbsp chopped fresh cilantro 1 dollop of plain Greek-style yogurt

Instructions: Bake the sweet potato in a 400 degree oven until cooked through (about 45-50 minutes). In a medium skillet, saute the garlic, onions, peppers and spices in the olive oil until a bit soft. Add the black beans and stir until the black beans are heated through. Slice the cooked sweet potato length - wise and spoon the black bean/onion/pepper mixture on top. Garnish with the cilantro and the dollop of Greek yogurt. Serves 1

August 4, 2015 Weigh Less For Life: Read Pages 34-37 Key Strategy 2: Fill Up On Fiber The simple property of fiber is invaluable for hunger management because when it comes to satisfying the human appetite, volume trumps calories. Take Action: Add fiber by enjoying any variety of beans in any form - canned, fresh, frozen, or dried.

Dr. Ann’s Wellness Recipe: Hot & Healthy Superstar Chili

Serves 35-40 people - Great for a party! 1/2 cup of Extra Virgin Olive Oil (EVOO) 1 3/4 lbs. chopped yellow onion 3 red bell peppers, chopped 2 lbs venison sausage, casing removed (can substitute Andouille) 8 lbs ground venison (can substitute extra lean ground beef) 2 tbs of freshly ground pepper 2 12-oz cans of tomato paste 3 tbs of fresh, minced garlic 1/2 tsp of cayenne pepper 3 1/2 oz of plain chili powder 3 oz of ground cumin 4 tbs of Kosher salt 4 1/2 tbs of dried oregano 3/4 cup of Dijon mustard 4 1/2 tbs of dried basil

5 large cans of Italian plum tomatoes - drained 3/4 cup of red wine 1/4 cup of lemon juice 1/2 cup of fresh dill 1/2 cup of chopped fresh parsley 4 cans (15 1/2 oz. each) of black beans 3 cans (5 1/2 oz. each) of pitted and chopped black olives Heat olive oil in a large stock pot. Add onions and peppers and cook over low heat until tender. Add sausage and ground meat and heat over medium heat until browned. Reduce heat to low and stir in black pepper, tomato paste, garlic, cayenne pepper, cumin, chili powder, Dijon mustard, salt, basil, and oregano. Add tomatoes, red wine, lemon juice, parsley, dill, and black beans. Simmer uncovered for 20 minutes. Add olives, correct seasoning, and simmer for another 5 minutes. Garnish with plain yogurt and chopped spring onions (optional).

August 5, 2015 Weigh Less For Life: Read Pages 40-43 Key Strategy 3: Pump Up The Volume If you make a consistent effort to load up on high-volume foods that are low in calories, you won’t have room for the other junk that often ruins your best weight loss intentions. Eating large quantities of fruits and veggies can also diminish the sense of deprivation people sometimes feel when they try to lose weight. Take Action: Fill at least 1/2 of your plate up with veggies before dishing up the rest of your meal.

Dr. Ann’s Wellness Recipe: Cauliflower Fritters 1 large head of cauliflower, steamed 2 eggs 1/4 cup feta 2 tsp. Garam masala or curry powder 1/3 cup whole wheat bread crumbs salt and pepper to taste 1/4 cup high heat canola oil

Mash cauliflower. Add the next four ingredients; season to taste with salt and pepper and mix to combine. Form cauliflower mixture into patties. Heat canola oil in large skillet over high heat. Fry patties until brown, flip and brown the other side. Place on paper towel or newspaper to drain before serving.

August 6, 2015 Weigh Less For Life: Read Pages 46-49 Key Strategy 4: Give Your Plate Your Full Attention The more aware we are while eating, the less likely we are to over-consume. Being more attentive during eating enhances memory of the foods consumed, which helps us eat less food later on. Take Action: Never go back for seconds for at least 20 minutes after your first bite of food.

Dr. Ann’s Wellness Recipe: Salmon Salad with Broccoli and Raisins Ingredients: 1, 6 oz. can of Alaskan Salmon (I much prefer red sockeye and buy it in bulk from Costco) 3 tbsp finely chopped red onion 1 tbsp capers (Costco great value) 1 1/2 cups fresh broccoli florets steamed in microwave until tender crisp (2 minutes), chopped 1/4 cup crumbled feta cheese 1/3 cup golden raisins 1/4 cup chopped toasted pecans 1 tbsp canola mayonnaise 1 tbsp country-style Dijon mustard 2 tbsp plain non-fat Greek yogurt 1 tsp curry powder

Instructions: Combine all ingredients in a medium sized bowl and stir together until thoroughly blended. Serve on a bed of lettuce with a side of whole grain tortilla chips. Serves 2-4 (2 big portions or 4 smaller)

August 7, 2015 Weigh Less For Life: Read Pages 52-53 Key Strategy 5: Restrict Your Intake Of Fructose Fructose currently accounts for about 12-15% of all the calories consumed in America - a four-fold increase from 30 years ago. Fructose should comprise no more than three percent of total calories. Take Action: Strictly avoid all sugary drinks - sodas, fruit drinks, fruit juice, energy drinks, sweet tea, and dessert coffees.

Dr. Ann’s Wellness Recipe: Mediterranean Chicken Serves 4 Ingredients: 2 tbs EV olive oil 1 yellow onion, chopped 4 cloves of fresh garlic, chopped 2, 14.5 oz cans of diced tomatoes with juice 3 tbsp capers 1/4 cup or more of chopped fresh parsley 3 tbs or more of chopped fresh basil 3 tbs or more of chopped fresh oregano About 1 1/4 lbs of skinless, boneless chicken - I use organic skinless, boneless thighs

Instructions: Sautee the onions and garlic in a heavy skillet over medium heat in the olive oil until a bit soft. Add the diced tomatoes, capers, and fresh herbs. Bring to a boil and reduce to low/simmer and continue cooking stirring occasionally until it thickens a bit (about 25 minutes). In a separate skillet, sear the chicken on both sides and cook for about 10 minutes. Add the chicken to the tomato mixture and continue cooking uncovered for another 7 minutes. Serve over brown rice, multigrain pasta, or quinoa along with a tossed salad.

August 10, 2015 Weigh Less For Life: Read Pages 56-59 Key Strategy 6: Indulge In Dark Chocolate For best results, choose the highest cacao content your palate will accept (strive for at least 60%) and limit your indulgence to 1/3 to one ounce. Take Action: Include a prudent portion, up to one ounce daily. Even diabetics can safely consume this portion of dark chocolate.

Dr. Ann’s Wellness Recipe: Chocolate Sundae 2 scoops of “Purely Decadent” brand coconut milk ice cream (vanilla bean or coconut flavor), smothered with 2 ounces of melted 72% cacao, or higher, dark chocolate (I like Ghiradelli’s “Midnight Reverie”), and topped with 2 tbs raw or toasted walnuts.

“Purely Decadent” brand of coconut milk ice creams are dramatically lower in calories, fat, and sugar compared to other premium ice creams, and taste GREAT! Additionally, the saturated fats in coconut milk tend to boost up levels of good (HDL) cholesterol.

August 11, 2015 Weigh Less For Life: Read Pages 62-63 Key Strategy 7: Keep Meals & Snacks FlavorSimple Simplify by eating mostly whole, real, naturemade foods at each meal. Take Action: Avoid flavor-turbocharged, factory-made, processed foods. The longer a processed food’s ingredients list, the more permissive it will be.

Dr. Ann’s Wellness Recipe: Red Cabbage Coleslaw 1 head red cabbage, chopped 1/2 red onion, finely chopped 4 tbs seasoned rice wine vinegar (or to taste) 1 tbs country-style dijon mustard 2 tbs extra virgin olive oil 3 tbs plain Greek-style yogurt 2 tsp prepared horseradish

Place cabbage and onion in a shallow bowl. Whisk together remaining ingredients in a seperate bowl, then add to cabbage and toss until mixed. Salt and pepper to taste.

August 12, 2015 Weigh Less For Life: Read Pages 66-69 Key Strategy 8: Dump All Sugary Beverages Sweetened beverages are now the number one source of calories in the U.S. diet, and they have been consistently linked weight gain, obesity, type 2 diabetes, and metabolic syndrome. Take Action: Always choose zero-calorie, 100% healthy water as your beverage of choice.

Dr. Ann’s Wellness Recipe: Pumpkin Granola Ingredients: 1/4 cup uncooked quinoa, rinsed well and pat dry with paper towel 2 cups rolled oats 1/4 cup real maple syrup (or honey) 1/3 cup pumpkin puree 1 tsp canola oil 1/4 tsp nutmeg 1/8 tsp cloves 1 tsp cinnamon Pinch of salt 1/2 tsp vanilla extract 1/4 cup Chia seeds 1/4 cup pepitas (or other seed) 1/4 cup chopped pecans 1/2 cup dried cranberries or cherries

Instructions: Preheat oven to 325 degrees F. Spread oats and quinoa out on a parchment lined baking ban. Toast in the oven for 10 minutes, stirring once. While oats toast, combine maple syrup, pumpkin puree, oil, spices, salt and vanilla in a small bowl. Remove the oats from the oven and reduce the oven to 300 degrees. Pour the toasted oats into a medium bowl and add the Chia seeds, pepitas, pecans and dried fruit. Pour over syrup and pumpkin mixture and stir until oats and seeds are evenly coated. Spread back onto a baking sheet and bake an additional 20-30 minutes, or until golden. Granola will crisp as it cools. Makes about 4 cups

August 13, 2015 Weigh Less For Life: Read Pages 72-75 Key Strategy 9: Dig The Power Of Protein If you are trying to lose weight, getting optimal protein can also help preserve your muscle mass. This is very important because dieting can lead to loss of muscle, which slows metabolism and reduces functionality. Take Action: Getting adequate protein at breakfast appears to be especially valuable the appetite control - even for later in the day.

Dr. Ann’s Wellness Recipe: Asian Chicken Salad The vivid, yet opposing colors and flavors in this salad are simply sublime. It is easy to prepare and pairs beautifully with fresh sweet corn on the cob and sliced tomatoes. 1 Rotisserie Chicken, meat pulled and shredded 1 cup of chopped purple cabbage 1 red bell pepper, diced 3 carrots, shredded 1 peeled and seeded cucumber, diced 1/4 cup chopped fresh cilantro Dressing Juice and zest of 1 lemon Juice and zest of 1 orange

2 tbs of light soy sauce 2 tbs of seasoned rice vinegar 2 1/2 tbs of chili oil 1/4 cup of canola oil 1 1/2 tbs chili pepper flakes Salt to taste (I do not use any because the soy sauce has enough for my palate) Remove chicken from the bone and shred. In big salad bowl, combine chicken with cabbage, bell pepper, carrots, cucumber, and cilantro. In a separate bowl, combine all ingredients for the dressing and whisk together until blended. Pour dressing over chicken and vegetables and toss well. Serves about 6

August 14, 2015 Weigh Less For Life: Read Pages 78-79 Key Strategy 10: Never Skip Breakfast! Eating breakfast regularly aids in weight loss and weight control. People who skip this meal are more likely to become overweight and suffer from metabolic issues. Take Action: Be sure your breakfast includes some protein and fiberrich carbohydrates.

Dr. Ann’s Wellness Recipe: Eggs Poached in Tomato Sauce over Grits Ingredients 2 tbsp extra virgin olive oil 1 yellow onion, chopped 1/2 bell pepper (color of choice), chopped 2 large cloves of fresh garlic, chopped 1 28oz. can diced tomatoes with juice 1 tsp dried oregano or 1 tbsp chopped fresh oregano 1 tsp balsamic vinegar 1 small package frozen chopped spinach, thawed and excess water squeezed out 4-6 large omega 3 eggs 1 cup stone ground grits, cooked according to package instructions Hot sauce (optional) Chopped fresh cilantro or parsley Grated parmesan or extra sharp cheddar cheese

Instructions In a large skillet over low to medium heat, saute the onions, garlic, and bell pepper in the olive oil until a bit soft. Add the oregano and stir for about 1 minute. Add the diced tomatoes with juice, balsamic vinegar, and spinach and stir. Turn up the heat to bring to a boil. Reduce heat to low and cook the tomato sauce, stirring occasionally until it thickens a bit - about 15-20 minutes. With a large spoon, create a cavity or pocket within the tomato sauce. Crack an egg and release it into the cavity. Do this for the remaining eggs. Try to keep them evenly spaced into the tomato sauce. Cover the skillet with a top or tin foil and poach the eggs to desired consistency within the sauce. For each individual serving, spoon some grits in a single serving bowl and spoon an egg and tomato sauce on top. Garnish with hot sauce, fresh cilantro or parsley and grated cheese.

August 17, 2015 Weigh Less For Life: Read Pages 82-83 Key Strategy 11: Don’t Go Crazy...Go Nuts Nuts are exploding with nutritional firepower. They provide cardiovascular protection, guard against type 2 diabetes and macular degeneration, and are a standout food for longevity and fighting inflammation. Take Action: Include 1 ounce of a variety of nuts each day.

Dr. Ann’s Wellness Recipe: Brown Rice with Nuts, Dried Fruit & Fresh Herbs Ingredients: 1 cup brown rice (I prefer the basmati brown rice) 2 cups chicken broth 1/3 cup dried fruit of choice, chopped if needed (I like apricots) 1/3 cup roasted pecans or walnuts, chopped 1 red onion, chopped 1 large carrot, chopped 1 tbsp extra virgin olive oil Juice and zest of 1 lemon 1/4 cup fresh chopped parsley 1 tbsp fresh finely chopped rosemary

Instructions: Cook the rice in the chicken broth according to package instructions. In a separate large skillet saute the onions, carrots, and rosemary with the extra virgin olive oil until a bit soft. When the rice is done, add it to the skillet with the remaining ingredients (dried fruit, nuts, lemon juice/zest, and parsley) and gently combine until evenly blended.

August 18, 2015 Weigh Less For Life: Read Pages 86-87 Key Strategy 12: Get Your Beauty Sleep After sleep deprivation, levels of the hungerboosting hormone ghrelin increase while levels of the hunger-quieting hormone leptin decrease. Take Action: Strive to maintain the same sleep and awaken times day to day.

Dr. Ann’s Wellness Recipe: Curried Chicken Soup 4 tbs Extra Virgin Olive Oil 1 yellow onion, chopped 3 garlic cloves, minced 2 tbs of curry powder 2 tsp cumin 5 large carrots, chopped Pulled meat from 1 rotisserie chicken 1 bunch or several large handfuls of kale, chopped About 7 cups of chicken broth 1 12-oz. can of 2% evaporated milk About 1/2 of a 12-oz. bag of frozen baby peas Greek yogurt 1/2 bunch of cilantro, chopped Salt and pepper to taste

Saute onion and garlic in olive oil over medium- high heat until translucent. Add carrots, kale, curry powder, cumin, and salt to taste. Saute for 10 minutes, stirring occasionally. Add chicken broth, bring to boil, and simmer until carrots are tender. Stir in peas and evaporated milk. Serve and top with cilantro and a dollop of yogurt. Yields 6 servings

August 19, 2015 Weigh Less For Life: Read Pages 90-91 Key Strategy 13: Downsize Your Dinnerware Less is more. The smaller our plates, bowls, and eating utensils, the less we serve ourselves and the less we eat. Take Action: Retire your super-sized, modern dishes, and replace them with smaller versions.

Dr. Ann’s Wellness Recipe: Green Goddess Wrap Ingredients: 2 cups red cabbage chopped into thin strips 1 medium red bell pepper, diced 1/4 cup chopped fresh parsley or cilantro Juice of 1/2 lime (or more if you like it) Hot sauce to taste (I use 2 dashes) 2-3 tbsp seasoned rice vinegar or vinegar of choice 1 ripe avocado 1, 15-ounce can rinsed cannellini or other white beans 2 tbsp red onion, finely diced 1/2 cup crumbled goat cheese or feta cheese Salt and pepper to taste 4 100% whole wheat 6-8 inch tortillas

Instructions: Combine the cabbage, bell pepper, fresh herbs, lime juice, hot sauce, and vinegar in a bowl. Mash the avocado and beans together in a separate bowl. Stir the cheese and onion into the avocado/bean mixture until thoroughly blended. Spread 1/4 of the cheese/ avocado/bean mixture onto the center portion of a tortilla and top with 2/3 cup of the cabbage mixture. Roll up the tortilla so the ends are folded in and secured. Repeat with the rest of the tortillas. Wrap the tortillas in foil for safe and easy transport. Serves 4

August 20, 2015 Weigh Less For Life: Read Pages 94-97 Key Strategy 14: Make Room For Exercise Exercise provides unbeatable stressrelieving effects, safeguards against emotional eating, and is a sure-fire winner for helping us eat less. Take Action: Choose a form of exercise that you like and that fits your lifestyle.

Dr. Ann’s Wellness Recipe: Healthy Stroganoff

Serves 6 This is one of those meals where you can disguise “the healthy” for even the pickiest palates. My teenage boys who want their ground beef love it! I prefer to serve it over brown rice or quinoa, but multigrain pasta (Barilla Plus) works if you want to keep it traditional. Ingredients: 2 tbsp of extra virgin olive oil 1 large yellow onion, chopped 1, 8 oz. package of sliced mushrooms 1 pound extra lean (96%) ground beef or ground turkey breast (I use venison) 1, 14oz. can of reduced sodium beef broth 2 tbsp all-purpose flour

2 tbsp red wine 1 tbsp tomato paste 1 tbsp red wine vinegar 1 1/2 tbsp of chopped fresh thyme 1/2 cup of low-fat plain Greek-style yogurt 1/4 cup of chopped fresh parsley Instructions: Saute the onions and mushrooms in a skillet, over low/medium heat with the olive oil until soft. Add the ground beef or turkey and cook over medium heat until thoroughly browned. Add the broth, flour, red wine, tomato paste, thyme, and red wine vinegar and bring to a boil. Reduce the heat to simmer, and continue cooking, stirring frequently, until the mixture thickens. (about 4 minutes). Stir in the yogurt and parsley and heat on simmer/low for 1-2 minutes.

August 21, 2015 Weigh Less For Life: Read Pages 100101 Key Strategy 15: Find Strength in Salad Salads offer an unprecedented opportunity to dazzle your taste buds with an abundance of fruits and vegetables. Take Action: For best results, strive for 2-3 cups of salad total.

Dr. Ann’s Wellness Recipe: Sesame Kale Salad with Avocado Ingredients: 2 large bunches of fresh kale, finely chopped ( about 10 cups) 1 1/2 ripe, but firm avocados, large dice 1 tbsp toasted sesame seeds 3 tbsp orange juice Juice of 1 lemon 1 1/2 tbsp soy sauce 1 tbsp sesame oil 2 tbsp chopped fresh mint 2 tbsp chopped fresh cilantro

Instructions Place the chopped kale into a large salad bowl and add all the remaining ingredients except the avocados. Massage the dressed kale leves firmly with both of your clean hands until the leaves have softened (about 2-3 minutes). Add the avocados and gently toss to blend. Serves 4-6

August 24, 2015 Weigh Less For Life: Read Pages 104105 Key Strategy 16: Always Pre-Plate Your Meal Studies show that if we can readily view all of our food before and during our meals, we tend to eat less. Take Action: Pre-plate not only your meals, but also any snacks and desserts you intend to eat.

Dr. Ann’s Wellness Recipe: Healthy Cream Spinach Ingredients: 1 16 oz. package chopped frozen spinach. (I prefer organic) 1 tbsp extra virgin olive oil 1 meduim to large yellow onion, diced 1/2 cup crumbled feta cheese 1/2 cup plain non-fat or low-fat Greekstyle yogurt 1/4 tsp nutmeg

Instructions: Thaw the spinach in the microwave to about room temperature. With clean hands, squeeze out excess water from the spinach and place it aside in a bowl or on a plate. Saute the onions in the olive oil until soft. Add the spinach and remaining ingredients to the skillet and stir over low heat until the cheese has melted and it develops somewhat of a creamy consistency. Serves About 4

August 25, 2015 Weigh Less For Life: Read Pages 108109 Key Strategy 17: Drink Your Vegetables Studies indicate that drinking vegetable juice just prior to your meal, helps to reduce your appetite. Take Action: If you’re not a fan of vegetable juice, start by trying a little bit at a time. You’ll be pleasantly surprised!

Dr. Ann’s Wellness Recipe: Refreshing Quinoa Salad Ingredients: 1 cup quinoa cooked in chicken broth according to package instructions Juice of 1 lime 1 can of sweet corn 1/3 of a red onion, finely chopped 1 tbsp of extra virgin olive oil 1/2 bunch of fresh cilantro, chopped

Instructions: Combine ingredients in a large wooden bowl and stir until well combined.

August 26, 2015 Weigh Less For Life: Read Pages 112115 Key Strategy 18: Beware Of “Highly Palatable” Foods Do not underestimate the powerful lure and addictive potential of sugary and fatty foods. Take Action: Limit your physical access to these foods by keeping them out of your home and away from your work area. At a minimum, keep them out of sight.

Dr. Ann’s Wellness Recipe: Strawberry Yogurt Pudding Ingredients: 1 envelope of unflavored gelatin 1/2 cup of boiling water 2 tablespoons of honey 1 teaspoon of orange extract 1 cup of plain low-fat yogurt 1/2 cup of pureed strawberries 2 tablespoons of graham cracker crumbs

Instructions Dissolve gelatin thoroughly in boiling water. Mix in honey. Add remaining ingredients except for the graham cracker crumbs. Divide among 4 dessert dishes, sprinkle each one with graham cracker crumbs and chill. Serves 4

August 27, 2015 Weigh Less For Life: Read Pages 118119 Key Strategy 19: Take Smaller Bites It takes a full 20 minutes for appetitesuppressive hormones to be released after food enters your stomach. Take Action: Every bite you take enjoy the flavors and textures in each chew.

Dr. Ann’s Wellness Recipe: Cannellini Beans with Kale

Serves 6 Ingredients: 5-6 cups of fresh kale, chopped 1 yellow onion, chopped 1 package of fresh, sliced mushrooms, any variety 1 pint of grape or cherry tomatoes, roasted in extra virgin olive oil 1 can of cannellini beans, rinsed 3 cloves of fresh garlic, chopped 2 tbsp of fresh oregano, chopped 2 tbsp of extra virgin olive oil Juice of 1 lemon

Instructions: Drizzle the cherry/grape tomatoes with 1 tbsp of olive oil and roast them in a shallow baking dish in the oven at 375 F until soft and just beginning to brown (about 15 minutes). Meanwhile, in a large heavy skillet on medium to low heat, saute the onions and mushrooms in 1 tbsp of the olive oil until soft. Turn the heat up to medium high and add the kale to the skillet. Saute the kale with the mushrooms and onions, stirring frequently until it wilts about 4-5 minutes. Turn the heat down to low and add the beans, oregano, garlic and lemon juice. Stir to combine. When the tomatoes are roasted, add them to the skillet and stir into the bean/kale mixture. Lower the heat and simmer for a few minutes to allow the flavors to meld. Serve and enjoy!

August 28, 2015 Weigh Less For Life: Read Pages 122125 Key Strategy 20: Keep It Simple The greater the variety or selection of food choices we have, the more we tend to order or serve ourselves, and ultimately the more we eat. Take Action: Limit dining out. Avoid buffet lines and all-you-can-eat cafeterias.

Dr. Ann’s Wellness Recipe: Carrot-Sesame Burgers serves 4-6 3 large carrots 1 can of chickpeas, rinsed and drained 1 small onion, roughly chopped 3 tbsp. tahini (sesame seed paste) 2 garlic cloves, chopped 2 tsp. cumin 1/4 cup cilantro 1 omega 3 egg 3 tbsp. whole wheat bread crumbs 1/2 lemon, juiced 3 tbsp. sesame seeds 3 - 4 whole-wheat pitas, halved Sliced cucumber 1/3 cup plain yogurt 2 tbsp. major grey chutney 3 dill sprigs, chopped PAM 2 tbsp. canola oil Salt and pepper

In a food processor shred carrots; remove half of the carrots and place them in a medium bowl. To the food processor add chickpeas, onion, tahini, garlic, cumin, cilantro, and egg; Grind to a paste. Spray a small skillet with PAM and heat over medium - high. Add reserved carrots and cook until fragrant and softened. Return to bowl; mix in chickpea paste, lemon, sesame seeds, and breadcrumbs, season to taste with salt and pepper. Form into patties. Heat canola oil in large skillet over medium - high heat. Add patties, and fry until both sides are brown. While burgers are cooking, stir together dill, chutney, and yogurt. Serve patties inside pita with sliced cucumber and yogurt sauce.

August 31, 2015 Weigh Less For Life: Read Pages 128130 Key Strategy 21: Slow Down And Enjoy! The research is compelling - the faster we eat, the more food we consume. Take Action: Spend at least 20 minutes eating each meal. If you can spend more time, it’s even better.

Dr. Ann’s Wellness Recipe: Cilantrolime Cabbage Slaw Ingredients for the Slaw: 1/2 purple cabbage, sliced very thinly or shredded 2 carrots, shredded 1/4 cup finely chopped purple onion Ingredients for the Dressing: 1/4 cup fresh lime juice 1/4 cup olive oil 2 tbsp honey 2 and 1/2 tbsp finely chopped fresh cilantro 1 garlic clove, peeled and minced 1 tsp chopped jalapeno pepper (optional)

Instructions: Toss all ingredients in a bowl and season to taste with salt and pepper Let sit for 30 minutes to allow flavors to develop.