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Weight Management Tip

Fat Content of your Diet:

After careful evaluation, the Food and Nutrition Board recommends that the fat content of the U.S. diet not exceed 30% of caloric intake. To meet this guideline, you should consume no more than 53 grams of fat per day.

Source: Food and Nutrition Board, Diet and Health (NRC, 1989).

Ideal Body Weight (IBW)

Your Ideal Body Weight (deduced from Sex and Height): 118 lbs.

Source: Robinson JD, Lupkiewicz SM et al. Determination of ideal body weight for drug dosage calculations. Am J Hosp Pharm. (1983)

Body Mass Index (BMI)

Body Mass Index or BMI, based on an individual's height and weight, is a helpful indicator of obesity and underweight in adults.

Your Body Mass Index: 19.5 (Healthy Weight).

Source: Food and Nutrition Board, Diet and Health (NRC, 1989).

Popular Healthy well-balanced Meal

FISH TACO'S

Mix Together & Set aside

Shredded Cabbage

Diced roma tomatoes

lime juice

Make Gaucamole- see recipe for Fresh Gaucomole

Roll Tilapia fillets in ground cumin & Saute' in Olive Oil

Heat 6" corn tortilla in hot canola oil, remove to paper towels

Place chopped Tilapia in tortilla

Top with cabbage & tomato mixture

Top with fresh gaucamole

~Serve with Salsa & Greek Yogurt or sour cream~

Directions:

Combine all ingredients in a large bowl and toss well to mix.

FRESH GUACOMOLE

3 or 4 fresh Avocado's Mashed

3 Tbsp Fresh Cilantro, Chopped finely

(OR Fresh Cilantro-Gourmet Garden, fresh made easy organic cilantro)

Sprinkle in Chili Powder

1/4 Cup combination of Lime Juice & Lemon Juice

Add: 1/4 cup Fresh or gourmet Salsa

Fold in Chopped, Compari Tomatoes

Grilled Salmon with Zucchini and Squash

~Heart healthy salmon is a natural source of Omega 3~

Marinade for Fish:

2 large salmon fillets, or about 2 pounds

1 Tbsp. olive oil

1 Tbsp. butter substitute, trans fat free, preferably with olive oil

Melt butter with olive oil

Add:

1 Tbsp. brown sugar

1 Tbsp. soy sauce

1 Tbsp. dijon mustard, with seeds

1 Tbsp. honey

½ tsp. minced garlic, Christopher Ranch

Cracked black pepper and sea salt to taste,

or Mrs. Dash original flavor salt substitute.

Marinade fish for 30 mins

Slice zucchini & yellow squach julienne style.

Grill vegetables along side salmon fillets.

~Baste with sauce while grilling~

HOMEMADE PESTO

~A favorite for pasta dishes, chicken, fish, fresh vegetables, sandwiches & more~

Ingredients:

½ Cup pine nuts

2 Tbsp. minced garlic, Christopher Ranch
2 ½ cups fresh basil, chopped
Cracked black pepper, to taste
3/4 Cup extra virgin olive oil
½ Cup grated parmesan cheese

Preparation:

In a food processor, blend pine nuts with garlic and basil until finely chopped.
Sprinkle with cracked pepper.
Add olive oil through the feeder, while blending until it smooth.
Add parmesan cheese and pulse to blend.
Drizzle with olive oil and refrigerate overnight.

Fresh Fruit Salad

Ingredients:

28-32 oz Greek Yogurt, depending on your desired creaminess

1 tsp. vanilla extract

kozzi.com

1 fresh Pineapple, skinned, cored and cubed

2 whole bananas, cut in chunks

12 oz.blueberries

1-16oz can mandarins, drained

1 Cup shredded coconut

1 Cup chopped hazelnuts

Preparation:

In a food processor blend hazelnuts until finely ground; add the coconut and pulse a few times.

In a mixing bowl combine the Greek Yogurt with vanilla, add the hazelnut and coconut mixture. Stir in the fruit and Chill.

The Low-Glycemic Diet

When it comes to weight loss maintenance, existing research suggests that low-glycemic index diets work with the body's changing metabolism to stabilize hormones and blood sugar and help us stay full longer- all without eliminating healthy fats and carbohydrates. The Low-Glycemic Diet Variety of fruits, vegetables, beans, whole grains, healthy fats and protein. How do I follow a low-glycemic diet? Eat fiber rich, natural carbohydrates like non-starchy vegetables, fruits and beans, with protein and healthy fats like nuts, avocado or olive oil. Eat grain products in their least processed state as possible, like stone ground whole wheat bread instead of white bread. Eat sugary treats in moderation after a well-balanced meal. Drink water instead of fruit juice or other sugar sweetened beverages.

Source: pinerly.com via Wellsphere on Pinterest

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