Keep Your Blood Sugar Balanced
with Low-Glycemic Recipes
The Weight Loss Through Wellness™ (WLTW) program is a revolutionary method for combining foods in ways that burn fat, support wellness, and help you lose weight slowly, healthfully, and for good! However, WLTW is not typical of most diets that have you follow a day-by-day meal plan. Instead, our weight loss program helps you become familiar with your "biochemcial individuality." Through thoughtful observation and experimentation with our techniques, you will learn what works for you and what doesn't.
To get a taste of some of the delicious dishes that you might enjoy as a Weight Loss Through Wellness student, we are happy to present several sample recipes below. But, before you get cooking, we invite you to consider just a few of our most important dietary guidelines:
- Because we don't want to send our bodies into fat-storage mode, we never combine fats and sugars in the same meal. Some of the recipes you'll find on this site are high in healthy fats. Others are created from complex carbohydrates that may contain sugars. When preparing a healthy fats meal, please avoid fruits and sugars for up to four hours after eating.
- We believe that you have to eat fat to burn fat. Therefore, we eat lots of bacon. Yay! But you must make sure that the bacon you eat is sugar-free. Not always easy to find, but definitely possible. Be sure to check not only the ingredients but the nutritional chart as well. Lots of bacon has a teeny bit of sugar added -- so little that it doesn't even register on the nutritional chart. Bacon we're sure of: Niman Ranch as well as Beeler's Hickory Smoked Uncured. Try some today!
- Many of our recipes call for all-natural sugar substitutes. Please know this DOES NOT MEAN Nutrasweet, Sweet'n'Low, Equal, Splenda, or Aspartame.We believe that these are dangerous sweeteners, containing neurotoxins that actually harm your health. We urge you to avoid them. Instead, start using healthy, all-natural ones instead, including Stevia and Zero.
- Cheese can be a wonderful food, if you check labels first. Be sure to avoid cheese that has added sugar or artificial colors. (YES, can you believe it, sugar is often added to commercially produced cheeses).
- We encourage you to minimize processed foods in your diet. Most of them do, in fact, combine fats and sugars. And most of them have had the best nutritional content stripped out of them during processing. So they're not healthy for you to consume -- even if they are billed as low-glycemic!
- We encourage you to maximize use of fresh, local, organic produce, dairy, and meats in your diet. A vegetable grown by your neighborhood farm contains far more nutrition and flavor than a vegetable canned in China then sent across the sea. Think local first, just for the health of it!
Now, let's get cooking!
Debbie's Morning Mocha
- 1 C espresso
- 1-2 T unsweetened cocoa powder
- 2-3 T high-quality, sugar-free protein powder
- 1-1/4 C unsweetened almond milk
- Stevia to taste
Mix cocoa powder and protein powder together (or else it gets all lumpy), then mix thoroughly with almond milk. Add espresso and stevia to taste.
Variations
- As long as you are not adding any sugar to this drink, you can substitute some or all of the almond milk with organic heavy whipping cream.
- For a serious anti-oxidant boost, substitute raw cacao powder or fresh-ground cacao nibs for the cocoa powder.
Bunless Burgers
- 1 lb ground meat (turkey, buffalo, or beef)
- A bit of bacon grease or sesame oil
- Salt, pepper
- Several large lettuce leaves
- Slices of your favorite cheese
- Sugar-free mayonnaise
- Sugar-free mustard
Season meat with salt and pepper. Divide into four portions and shape into patties. Cook patties to your preferred done-ness. Top with cheese and keep cooking until cheese melts. Spread with mayo and mustard, if you like. Wrap in lettuce leaf. Enjoy!!! (Makes 4 burgers)
Baked Asparagus
- Olive oil spray
- Asparagus
- Salt
- Pepper
- Favorite sugar-free cooking spice (optional)
Preheat oven to 450 degrees. Put asparagus on tray and spray with olive oil and season with favorite spice. Bake for 5 minutes if stalks are thin; or for 7 minutes if stalks are thicker. The asparagus will come out with a snappy texture and a nutty flavor. A favorite with WLTW™ members!
Cole Slaw
- ½ medium-sized head purple cabbage
- ½ medium-sized head green cabbage
- Wildwood Aioli dressing or sugar-free mayonnaise or Spectrum Roasted Garlic mayonnaise to taste
- Himalayan salt
Shred all cabbage (easiest in a food processor). Mix in mayonnaise. Start with a bit, mix, taste, add if you need till you get it just right. Sprinkle salt to taste and blend again. This recipe tastes great right away but will taste even better if you let it sit in the fridge for a few hours. YUM!
Variations
Make it a meal by adding diced chicken, turkey, or shrimp.
Homemade Ice Cream
- 2C organic heavy whipping cream
- 2C sugar-free almond milk
- 1C Sweet Perfection sweetener by Low Carb Specialists (or other all-natural, low-glycemic sweetener)
- Flavorings of choice (but must be alcohol- and sugar-free)
Mix all ingredients together in your ice cream maker and proceed as you would for "normal" ice cream.
CALL TO LEARN MORE ABOUT OUR
WEIGHT LOSS THROUGH WELLNESS™ PROGRAM TODAY!
530.272.4848
