Foodie's De-Lite

By Randi Davis

Losing weight and sustaining a healthy lifestyle does not have to be the result of dieting and deprivation. I lost 70 pounds years ago and defend that feat every day. Foodie’s De-Lite is collection of original recipes and some traditional make-overs. It was created by popular demand with the health conscious food lover in mind. The beauty of these recipes, however, is that they can be enjoyed by all. They taste great, look great and fact that they are light, is simply a bonus.

• Language: English
• Publisher: Randi Davis
• Release date: Sep 14, 2014
• ISBN: 9781311343505

Randi Davis

Randi has been a weight loss coach for over a decade. Her weight loss instruction is inspired by her 70 pound weight loss success, which she attributes to eating real food. She enjoys cooking and hosting family gatherings and special occasions. Her favorite pass time is cooking with her two year old granddaughter.

Book preview

I learned to cook to defend my hard earned weight loss. I’m no chef, but people enjoy my cooking and I hope you will too.

Losing weight and sustaining a healthy lifestyle does not have to be the result of dieting and deprivation. I lost 70 pounds years ago and defend that feat every day. To create winning disciplines I had to learn to prepare meals that went with my lifestyle. I am no short order cook, just short on time. Meals have to be simple enough yet tasty enough to please the entire family and still save on calories so that I maintain a healthy weight. That means no tofu. Fuey! No rubbery cheese or card board pasta. Yuk! My armoire is a lineup of tasty and satisfying meals that can be shared with family and friends that actually ask for the recipe. This is not a disclaimer but a friendly advisory: The following recipes may be consumed in portions that lead to overconsumption. To realize weight loss benefits from these dishes follow these helpful tips:

Discover the value of eating three balanced meals each day. The USDA - My Plate model recommends the portion technique of filling half the plate with fruits or vegetables, ¼ of the plate with lean protein and the remaining ¼ with a wholesome grain. I have adopted this practice and discovered that I am seldom hungry which gives me the willpower to resist unplanned indulgences.

Make 90% of your food and snack choices healthy selections and limit splurges to about 10%. Limit calories from beverages, including alcohol. Foods that are chewed take longer to eat and are generally more filling than liquids.

Snacks may be placed between meals when more than four hours lapses between meals. Snacks should be filling enough to curb hunger. A good rule of thumb is to have a food group for every hour that will lapse between meals. For example; 4-6 ounces of yogurt combined with a cup of fruit will curb hunger for two hours. Make your between meal foods work to your advantage. Limit empty calorie foods such as pastries and candies to not more than 150 calories per day. Empty calorie foods typically result in energy crash and seldom offer long term fullness.

Fuel your body with energy before working out and nourish it with protein after working out. Add 50 calories from complex carbohydrates (before working out) or 50 calories from protein or dairy foods (after working out) on days that involve a 30 minute or longer work-out that produces an increased heart rate.

Breakfast

Breakfast means break the fast. The time lapse between the last meal of the day and the awakening hour of the morning may be as long as eight to twelve hours. Skipping breakfast lengthens the fasting period, which results in a slowed metabolism. The best weight loss ammunition is a regulated metabolism. So, break the fast each day by consuming the first meal of the day within an hour of rising. Make breakfast as balanced as possible, even if it means spreading the food groups over the course of the morning. Example: whole grain toast