Weight Loss News

With the hustle and bustle of the holidays right around the corner it’s time to plan ahead. Since we all know that the foods we eat each day pay a key role in our weight loss plan I strongly suggest you start planning your holiday meals in advance. Are you planning to welcome family and friends to your home over the holidays? If so allow me to help you plan!

Here are a couple of my favorite healthy, quick and easy recipes to lose weight. They incorporate bright colors, fresh vegetables, nutritious grains and lots of protein. Whip up these recipes, organized by type, and your family will thank you – these meals are delicious and nutritious!

Breakfast:

A recent favorite of mine are Oh She Glows Easy Overnight Oats. There are many different flavors too – depending upon whom you’re serving and what time of year it is. The easiest and original recipe for weight loss is probably my favorite. The trick here is that you’d want to whip up a batch the night before you serve them. The oats need to soak overnight so that in the morning the yummy and nutritious flavors are smooth, creamy and mixed throughout. This recipe to lose weight makes enough for three.

Overnight Oats - Ingredients:

• 1/3 cup of regular oats
• ¾ cup of almond milk
• 2 tablespoons chia seeds
• 1 medium ripe banana
• ¼ teaspoon pure vanilla extract

Directions: Mash up the banana with a fork until smooth. Mix all ingredients in a bowl (use a fork or mixing spoon) until well combined. Then cover and place in the fridge overnight. Serve with fresh fruits sprinkled on top!

Lunch:

Sandwiches are always an easy lunch treat, but over the holidays your guests might expect something more lavish. Keep things simple but mix in some Thai flavors to surprise your guests. I recommend this healthy chicken salad recipe to lose weight put together by the Mayo Clinc tucked inside a warm pita. Be sure to prepare this recipe ahead – it needs time to cool before serving. This salad serves four.

Healthy Chicken Salad - Ingredients:

• 2 cups reduced-sodium chicken stock, vegetable stock or broth
• 2 stalks lemongrass, bottom 6 inches only,
• thinly sliced
1/2-inch piece fresh ginger,
• thinly sliced
1 green (spring) onion,
• halved lengthwise, plus
• 2 green onions, thinly sliced
• 3 fresh cilantro (fresh coriander) sprigs, plus
• 3 tablespoons chopped cilantro
• 1 1/4 pounds skinless, boneless chicken breasts
• 2 tablespoons fresh lime juice
• 2 tablespoons rice vinegar
• 1 tablespoon fish sauce
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon minced shallot
• 1 tablespoon peanut butter
• 1 garlic clove
• 3 tablespoons extra-virgin olive oil
• 1/2 bunch spinach
• 1/2 small head green cabbage
• 1 large carrot, peeled, halved lengthwise
• 1 tablespoon unsalted dry-roasted peanuts, crushed

Directions
: To begin the healthy chicken salad start with a large saucepan and combine the stock, lemongrass, ginger, halved green onion and cilantro sprigs. Bring to a boil over high heat, reduce the heat to low, and simmer for 5 minutes. Add the chicken breasts; raise the heat to high and return to a boil.Again reduce the heat to low and simmer the chicken for 3 minutes. Remove from the heat and cover. Uncover after 5 minutes and allow the chicken to cool in the stock. Remove the chicken from the stock when cool enough to handle and save the stock. Using your fingers shred the chicken with the grain into strips about 1/2 inch thick and 2 inches long. Cover and refrigerate. Strain the cooled stock and discard the solids. Return 1 1/2 cups of the stock to the saucepan; discard the remaining liquid. Bring to a boil over medium-high heat and cook, uncovered, until reduced to 1/2 cup, 5 to 6 minutes. Cool.

In a blender, combine the lime juice, vinegar, fish sauce, soy sauce, shallot, peanut butter, garlic and reduced stock. Blend until smooth. With the motor running, slowly add the olive oil. The dressing will be somewhat thin. Set aside.

Remove the stems from the spinach and cut out the core from the cabbage. Stack the spinach and cabbage leaves separately and cut crosswise into 1/4-inch strips.
In a large bowl, toss together the spinach, cabbage, shredded chicken, carrot, chopped cilantro and sliced green onions. Pour half of the dressing over the salad. Divide the salad evenly among individual plates. Garnish with the peanuts. You'll love the healthy chicken salad recipe!

Dinner:

I love gathering with my family over a home cooked meal. It’s these types of gatherings that I cherish the most because they don’t happen as often as they used to. A wholesome pork tenderloin is lean yet full of protein. This recipe includes apples as a nutritious and seasonal addition. This recipe serves 6. I’d recommend added a side of steamed carrots or broccoli to accompany this dish

Pork Terderloin - Ingredients
:

• 16 ounces pork tenderloin, cut into 6 pieces
• 1 1/2 tablespoons curry powder
• 1 tablespoon extra-virgin olive oil
• 2 medium yellow onions, chopped (about 2 cups)
• 2 cups apple cider, divided
• 1 tart apple, peeled, seeded and chopped into chunks
• 1 tablespoon cornstarch

Directions
: Season the pork tenderloin with curry powder and let stand for 15 minutes.
In a large, heavy skillet, heat the olive oil over medium-high heat. Add the tenderloin and cook, turning once, until browned on both sides, about 5 to 10 minutes. Remove the meat from the skillet and set aside.
Add the onions to skillet and saute until soft and golden. Add 1 1/2 cups of the apple cider, reduce the heat and simmer until the liquid is half the volume.

Add the chopped apple, cornstarch and the remaining 1/2 cup apple cider. Stir and simmer while the sauce thickens, about 2 minutes. Return the tenderloin to the skillet and simmer for the final 5 minutes.
To serve, arrange tenderloin on a serving platter or divide onto individual plates. Pour thickened sauce over meat and serve immediately.