It’s no surprise that humans are habitual, and that it’s very hard to make a long-term change. Here’s some simple tips to help make the process easier!

  1. To lose weight, reduce caloric intake by no more than 500 kcal/day. This could be taking a latte out of your day, or having a smaller portion of fats or carbs at dinner.
  2. 1/2 of your plate should come from vegetables (Not starchy ones or grains like corn) 1/4 should come from protein, and 1/4 from carbs.
  3. Increase fibre intake, it will make you feel full and improve your digestion.
  4. Cook meals in advance and freeze them in portion controlled containers for dinners later. 

 

 

Spiced Butternut Squash Soup

Makes 8 servings

Ingredients

  • 3 pounds butternut squash, halved and seeded
  • 2 TBS butter
  • 1 medium onion, sliced
  • 1 leek, sliced
  • 2 cloves garlic, sliced
  • 2 cans chicken or vegetable broth
  • 2 large russet potatoes, peeled and quartered
  • 1/8 tsp cayenne pepper
  • 1/8 tsp ground allspice
  • 1/8 tsp ground nutmeg
  • 1/8 tsp ground ginger
  • Salt and pepper to taste
  • ½ cup sherry wine
  • 1 cup half-and-half cream or plain almond milk
  • ½ cup plain Greek yogurt (optional)

Directions

  1. Preheat the oven to 375 degrees F. Pour a thin layer of water in a baking dish, or a cookie sheet with sides. Place squash halves cut side down on the dish. Bake for about 40 minutes, or until a fork can easily pierce the flesh. Cook slightly, then remove peel. Set aside.
  2. Melt the butter in a large pot over medium heat. Add the onion, leek, and garlic. Saute for a few minutes until tender. Pour the broth into the pot. Add the potatoes, and bring to a boil. Cook for about 20 minutes, or until soft. Add the squash, and mash the potatoes until chunks are small. Use food processor in batches, and puree until smooth. Return to pot.
  3. Season the soup with cayenne pepper, allspice, nutmeg, ginger, salt and pepper, and stir the sherry and cream/almond milk. Heat through, but do not boil. Ladle into bowls, and dollop top with Greek yogurt.

Nutrition

1 serving: Calories: 298 Fat: 10.6g Carbs: 45.2g