Burn the Fat


I think we all think about getting healthier this time of year.  That could mean getting more exercise (always good), cleaning up the diet or dropping a few pounds.  No matter the goal, the foods we'll review today are healthy.  They can also help you burn fat. If toning up and losing that little extra cushion is your future, you've come to the right place. APPLE CIDER VINEGAR

There has been much written about this age old remedy.  It can help reduce sugar cravings and help you detox.  It's highly acidic so if a shot is not for you, mix 1-2 table spoons in water.  It is also available in a capsule.  My favorite way to consume is through a homemade dressing.





1 tablespoon Dijon mustard 1/4 teaspoon Salt 1/4 teaspoon pepper 1 clove Garlic, finely minced 2 tablespoons Sweetener of choice

Add all ingredients to a jar with a lid and shake vigorously to combine.

https://jenniferbanz.com/apple-cider-vinegar-dressing CAYENNE PEPPER Cayenne pepper revs up your metabolism, plus is tastes good.  Get your spice on with cayenne.  


HUGH'S DRY RUB

1/2 cup paprika 3 tablespoons cayenne pepper 5 tablespoons freshly ground black pepper 6 tablespoons garlic powder 3 tablespoons onion powder 6 tablespoons salt 2 1/2 tablespoons dried oregano 2 1/2 tablespoons dried thyme

Mix the ingredients.  Use for grilling and roasting.

https://www.allrecipes.com/recipe/17446/hughs-dry-rub/ CHIA SEEDS This great source of Omega 3 is a teeny tiny superstar.  Add them to yogurt, sauces, gravies or just about anything.



STRAWBERRY CHIA JAM Use any of these fruits to make this jam:raspberries blueberries peaches blackberries grapes apples rhubarb 

4 cups fresh strawberries, diced 1 tbsp raw honey, as needed for sweetness (use pure maple syrup if vegan) 1/4 cup chia seeds, plus more as needed, to thicken

Add the strawberries to a saucepan and set over medium heat. Cook until the strawberries break down and become liquidly, about 5 to 10 minutes. Mash the fruit with the back of a spatula or a potato masher. You can make it as smooth or as lumpy as you'd like here for the texture of the jam. Remove the pan from the heat, and stir in the honey. Taste, and add more honey, as needed, for additional sweetness. If vegan, use pure maple syrup instead of raw honey. Add the chia seeds, and stir to combine. Let stand 5-10 minutes, or until thickened. The jam will continue to thicken, especially once refrigerated, but if you'd like a thicker consistency, particularly with very high-liquid fruits, you can stir in more chia seeds 1 tablespoon at a time. Once the jam has cooled to room temperature, transfer it to a jar or sealable mason jar.

https://www.asweetpeachef.com/strawberry-chia-jam/ COCONUT OIL Coconut oil has been a favorite of mine for years.  It helps your thyroid run smoothly which can aid in maintaining a healthy weight.  It can take some getting used to, but you'll be glad to make the switch to natural oil.  This good fat can help raise good cholesterol along with improving brain functions.  On top of that it kills viruses and bacteria.




HOW TO USE COCONUT OIL


Use instead in place of butter for frying or sauté mix with chia seeds for a spoonful of energy creamer for your coffee boost nutrients in your smoothie drizzle melted coconut on popcorn extend the life of your eggs -rub over the egg shell to protect the porous exterior - eggs will last for 2 weeks https://draxe.com/coconut-oil-uses/ CRUCIFEROUS VEGGIES - cauliflower, broccoli, kale, Brussels sprouts There is so much nutrition in cruciferous veggies.  They contain only a few calories so you can have all that you want.  Eat them raw or cooked (steamed, roasted, grilled, sautéed).  Cruciferous veggies help prevent cancer, help with depression, help manage pain plus so much more.



KALE SALAD  (this is the best kale salad I've ever had)

1 bunch kale washed and patted dry 1/2 c currants 1/2 c Marcona almonds 1/2 c freshly grated Parmesan cheese 1/4 c extra virgin olive oil 1 lemon juiced kosher salt and pepper to taste Place kale in food processor and chop finely. You may have to do several batches depending on the size of your processor.

Place kale in a medium bowl and add currants, almonds, and Parmesan. Mix well. In a small bowl, whisk olive oil and lemon juice until combined. Add salt and pepper to taste. Pour over salad and toss well. Say Grace and enjoy!!!

https://saygraceblog.com/2018/01/31/kale-salad-recipe-kayne-steakhouse-copycat/ GRASS FED BEEF This quality meat melts in your mouth.  A healthier cow gives you healthier protein.  Although a lean meat, the fats in grass fed beef are high in Omega 3's. Eating grass fed animals can lower your cholesterol because of these good fats.  Grass fed beef is becoming more available as the demand for cleaner foods is high.  Even Walmart carries grass fed beef.


GRASS FED BEEF AND ZUCCHINI





1 pound grass fed ground beef ideally organic 1 1/2 cups zucchini large chop 1 cup red bell pepper large chop 1/2 large white onion chopped 4 cloves garlic chopped 1 cup adzuki beans or black beans 1/2 teaspoon sea salt 1/2 teaspoon black pepper 1 tablespoon chili powder 2 tablespoons tomato paste

In a large skillet (ideally a cast iron skillet) over medium high heat, brown ground beef. Stir until you no longer see pink - this should take about 7-10 minutes. Continue stirring and breaking apart with a wooden spoon so beef cooks evenly. Season with half the amount of salt and pepper. Stir well.

Remove beef with a slotted spoon and set aside. Drain fat from skillet. Add 1 teaspoon olive oil to skillet - add zucchini, red pepper, onion and garlic.  Sauté for 3 minutes or until slightly tender. I like the veggies to have some texture in this dish - a little bite - if you prefer veggies super soft then cook for a bit longer at this stage.

Add beef back to the skillet, add beans, add remaining salt and pepper, chili powder, and tomato paste. Stir well to break up tomato paste. Add water, scraping the bottom of the skillet to release flavor bits.

Cook for 8 more minutes. Remove from heat and serve with your choice of salsa's perhaps on a large bed of steamed kale - 'cause that's how I eat it

https://abraskitchen.com/grass-fed-beef-and-zucchini-skillet-supper/ These are just a few fat burning foods for you to try.  To find out about more foods visit https://draxe.com/fat-burning-foods/.  

Just a few small changes can lead to big results.  You won't believe how these small changes will change your life.  Make are point to pick up a few of these items on your next trip to the store.  Don't delay.

Here's to your health!  Happy Cooking!

Lori

Coal Creek Physical Therapy 

LOUISVILLE, COLORADO | BOULDER, COLORADO

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