Spring is turning into summer. Are you ready for shorts and tank tops? Or do you want to shed a few of those “extra winter pounds?”  It’s actually a lot easier than you think! You just have to get started.  And now  is a great time. Forget dieting, just  make small changes in what you eat.  Choose one small habit to change and  just do it.  Then a week or two later add another habit. Small changes add up to big results.  Before you know it, you’ll be feeling better, looking good and a lot healthier.

Snack with a veggie or a fruit

• Trade a bag of chips for an apple.  A small, 1 ounce, bag of chips has between 120 to 160 calories, 10 grams of fat, no vitamins or minerals.  A medium apple has 95 calories, no fat, 4 times the fiber, Vitamin C and is naturally sweet!  Better for your hunger, better for your health!

• Dip carrot sticks instead of chips. A medium carrot has only 25 calories, no fat, twice the fiber of chips plus vitamin A. Naturally sweet with a healthy crunch!

• Thirsty? Try an orange instead of a soda.  Juicy oranges have natural sugar and lots of vitamin C.  Very refreshing!

Go Brown for more taste & health 

• Use brown rice instead of white rice.  Brown rice has a slightly nutty taste plus 4x the fiber, antioxidants, vitamins & minerals.  Studies show that eating brown rice helps control blood sugar & reduce the risk of diabetes. White rice loses most of its nutrition getting white. Why pay for “empty calories?”

• Ditch the white bread for whole wheat or grain bread.  White bread is really “empty calories.”  “Brown bread” actually keeps you from getting hungry longer!

A few little steps and you’ll be running down the road to healthy and enjoying the taste. Not as hard as you think! Just get started.

Small Steps Big Results

RECIPE: A BETTER BURGER

INGREDIENTS:  Makes 8 Double or halve 

• 3 cups Lentils cooked or 3 cups Black Beans cooked

• 1 cup Bell Pepper finely chopped

• 1  pound Lean Ground Beef

• 1 Egg optional if grilling

• 1/2 teaspoon Salt

• 1 teaspoon Black Pepper

• 8 Whole Wheat Hamburger Buns

TO MAKE:

1.  Roughly mash the lentils with a fork.

2.  Mix the lentils, peppers, and meat with your hands in a large bowl. If you're going to grill the burgers, add an egg to keep them from crumbling.

3.  Add salt and pepper to mixture. Form into 8 patties.

4.  Grill the patties either on a barbecue or on the stovetop in a skillet over medium-high heat. Sear until dark brown on one side, then flip them and do the same on the other side.

5.  Serve on toasted buns with your favorite condiments

Serving Suggestion:  

Pickled Onion Topping:  Combine 1 cup sliced red onion, ½ cup vinegar, ½ cup water and 1 teaspoon sugar in a medium saucepan. Bring to a boil and cook for 2 minutes. Remove from heat and set aside, stirring occasionally.  

TIPS: More small steps

Look for food that you can replace with something healthier and just as Delicious.

White Rice Replacements

• Cauliflower Rice has about 20% few calories than white rice PLUS all the daily vitamin C you need, lots of B vitamins and minerals. White rice is much lower in vitamins and minerals. Cauliflower rice is easy to make from a head of cauliflower

 https://minimalistbaker.com/how-to-make-cauliflower-rice/  Use it the same way you would use white rice!

• Brown rice takes longer to cook. Cook ahead.  Add 1 ½ cups water to 1 cup rice. Bring to a boil. Lower heat, cover & cook for 20 minutes.  Turn off heat and let sit for 10-20 minutes.  The longer it sits the softer it gets. Remove lid carefully. Watch out for steam. Let cool.

More snacks: 

• Celery or apple slices with a bit of peanut butter, a kids’ favorite.

• Tangerines: Easy to carry and munch. A tasty way to get Vitamin A and C

• Strawberries & Blueberries are coming soon!