THE SKINNY DIET

Healthy food recipes for a healthier, happier lifestyleFind us on Facebook: Skinny Carbs Follow us on Instagram @skinnycarbs

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We’re bringing in great recipes perfect for the raining season this month of June! 

We stumbled across this awesome Braised Chicken with Mushrooms recipe and decided to add a little extra healthy into the dish by adding our favorite and oh, so flavorful Skinny Soup Base Paste. The perfect broth alternative and healthy swap. Check it out!

Ingredients: 

2.25 kg assorted chicken pieces, with drumsticks and thighs

Salt and ground pepper, to taste

3 Tbs. olive oil

6 to 8 shallots, chopped

3 cloves of garlic, chopped

1 bottle (750 ml) full-bodied white wine

3 Tbs. small pieces dried mushrooms

2 cups of Skinny Soup Base Paste, dissolved in hot water

2 Tbs. coarsely chopped fresh tarragon

few drops of lemon juice

2 Tbs. fresh chives, chopped

1 to 2 Tbs. flat-leaf parsley, chopped

How To Cook:

Preheat oven to 350°F (180°C).

Season chicken with salt and pepper then rub with olive oil. Heat a large fry pan over medium-high heat. Sear chicken by batches, turn occasionally for 10 to 15 minutes until brown. Move to a platter and let sit.

Sauté shallots and garlic for about 5 minutes or until soft. Add wine and increase heat and bring to a boil. Cook for 10 to 15 minutes until reduced by half. Stir in the mushroom, 1 Tbs. of tarragon and pour dissolved Skinny Soup Base Paste and heat. Pour the sauce into a deep roasting pan big enough to hold the chicken. Arrange the chicken in the sauce. Place inside oven and roast for about 35 to 40 minutes until the chicken is cooked throughout. 

Once cooked, increase the over temperate to 400°F (200°C) and roast chicken until the skin edges are crisp. Transfer the chicken into a deep platter and cover with aluminum foil. 

Place the pan over high heat and bring the sauce to a boil. Stir for 7 to 8 minutes until reduced by half. Adjust the flavor with salt, pepper and lemon juice. Pour sauce over the chicken. Sprinkle with chives and remaining tarragon. Serve and enjoy!

Watch out for more healthy and delicious recipes from Skinny Carbs. Follow us on Facebook and Instagram for more updates.

Photo Credits: williams-sonoma.com Find the original recipe HERE.

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Stir fry dishes make healthy meals. Not only are they full of flavor, they are also loaded with tons of vegetables making them extra healthy! So we’re thrilled to share this stir fry recipe we found online.

INGREDIENTS

1 lb chicken breast, trimmed, cut into ½-inch pieces 4 tbsp SKINNY Liquid Seasoning 1 garlic clove, minced ½ lb green beans, trimmed, cut in half 1 red bell pepper, diced 1" pieces 1 cup crimini mushrooms, cleaned and quartered 2 tbsp olive oil 1 tbsp ginger, peeled and minced 2 tbsp hoisin sauce ½ tbsp honey

HOW TO COOK

Trim and visible fat from chicken, cut into ½ pieces. Mix chicken, 1 tablespoon SKINNY Liquid Seasoning, garlic clove in a medium bowl.

Mix remaining 3 tablespoons liquid seasoning, hoisin sauce and honey in small bowl; set aside.

Place green beans in a saucepan with ¼ cup of water, cover and let steam until they are crisp-tender, about 3 minutes.

Heat 1 tablespoon oil in large nonstick skillet over medium high heat. Add chicken mixture; cook until browned and cooked through, about 5 minutes. Transfer chicken to dish, cover and keep warm.

Saute mushrooms in skillet until lightly browned. Add remaining 1 tablespoon oil; add ginger; cook 1 minute. Add bell pepper and cook until slightly tender, about 2 minutes. Add green beans, toss to coat. Return chicken to pan along with reserved soy sauce mixture; stir until heated through, about 3-5 minutes.

Watch out for more healthy and delicious recipes from Skinny Carbs. Follow us on Facebook and Instagram for more updates.

Photo Credit: picksfreshfoods.com Find the original recipe HERE.

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Enjoy something different on your dinning table tonight. A simple but savory dish made healthier with the Skinny Soup Base Paste - Curried Butternut Squash Soup

INGREDIENTS: 

1 tbsp coconut or grape seed oil

2 shallots, thinly diced

2 cloves garlic, minced

6 cups butternut squash

salt and black pepper (a pinch each)

1 1/2 tbsp curry powder

1 tsp ground cinnamon

1 14-ounce can light coconut milk

2 cups Skinny Soup Base Paste

2-3 tbsp maple syrup or coconut sugar

1-2 tsp chili garlic paste

HOW TO COOK:

Heat a large pot over medium heat. Once hot, add oil, shallots, and garlic and sauté for 2 minutes, stirring frequently.

Add butternut squash and season with salt and black pepper, curry powder and ground cinnamon. Stir to coat then cover. Stir occasionally and let cook for 4 minutes. 

Add coconut milk, Skinny Soup Base Paste, maple syrup or coconut sugar. Add chili and garlic paste for wanted spiciness.

Bring to a low boil over medium heat then reduce to low heat. Cover and simmer for 15 minutes, or until butternut squash is fork tender.

Transfer soup to a blender and and purée on high until creamy and smooth. If using a blender, return soup back to pot.

Taste and adjust seasonings, adding more curry powder, salt, or sweetener as needed. Continue cooking for a few more minutes over medium heat.

Serve as is or with garnishes of choice (options above). Store leftovers covered in the refrigerator for 3-4 days, or in the freezer up to 1 month. Best when fresh.

Watch out for more healthy and delicious recipes from Skinny Carbs. Follow us on Facebook and Instagram for more updates. 

Photo Credits: minimalistbaker.com Find the original recipe HERE.

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Enjoy this visual feast that’s positively bursting with flavor. We stumbled across this Korean Tofu Shirataki Noodle with Shrimp recipe and we love to share it with you using our very own Skinny Carbs Shirataki Noodles!

INGREDIENTS

8 oz Shrimp, cooked 1 cup Carrot 1 cup Cucumber 2 cloves Garlic 1 Green onion 1/4 cup Green onion 4 cups Lettuce 1 cup Red cabbage 2 tbsp Rice vinegar or lime juice 1 tbsp Skinny Liquid Seasoning 1 pack of Skinny Carbs Shirataki Noodles 1 tsp Honey or sugar 1 Pepper, yellow 2 tsp Sesame seeds, toasted 2 tsp Sesame oil, toasted 1/2 cup Kimchi 2 teaspoons gochugaro (Korean chili pepper flakes) or aleppo pepper or red pepper flakes

HOW TO PREPARE:

FOR THE DRESSING: 2 tablespoons rice vinegar or lime juice 1 tablespoon Skinny Liquid Seasoning 2 teaspoons toasted sesame oil 2 teaspoons gochugaro (Korean chili pepper flakes) or aleppo pepper or red pepper flakes 2 teaspoons sesame seeds, toasted 2 cloves garlic, chopped 1 teaspoon honey or sugar 1 green onion, finely sliced

FOR THE SALAD: 1 Skinny Carbs Shirataki Noodles, drained and rinsed 8 ounces cooked shrimp, peeled and chilled 4 cups lettuce, shredded 1 cup cucumber, julienned 1 cup carrot, julienned 1 cup red cabbage, shredded 1 yellow pepper, julienned 1/2 cup kimchi (optional) 1/4 cup green onion, sliced

Mix dressing with the salad. Toss and enjoy!

Watch out for more healthy recipes from Skinny Carbs. Follow us on Facebook and Instagram for regular updates. 

Photo Credits: www.closetcooking.com Find the original recipe HERE.

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What is the top most favorite Pinoy dish of all time? Most Filipinos, even foreginers, would agree that the Adobo tops the list. Today, we are bringing you one of our favorite Adobo recipes from the internet - Adobong Manok sa Gata made more flavorful with Skinny Carbs Liquid Seasoning. 

INGREDIENTS:

1 kg chicken legs and/or thighs 1 whole garlic, minced 1 cup water ¾ cup coconut vinegar or cane vinegar ¾ cup Skinny Liquid Seasoning 1½ cup coconut milk 4 pcs bay leaves 1 tsp brown sugar 2 tbsp whole peppercorns birds eye chillies oil

HOW TO COOK:

1. Sauté garlic in oil on low heat until golden brown then set aside. 

2. Add chicken. Fry until is starts browning. Add water, vinegar and Skinny Liquid Seasoning. Add peppercorn, bay leaves and sugar and allow to boil then simmer for 25 minutes until the liquid thickens into a sauce.

3. Drain the sauce and set aside. In a separate frying pan, add oil and fry half-cooked chicken in high heat until sides start browning.

4. Mix coconut milk and the sauce. Add mixture into the pan. Add chillies until desired spiciness is achieved then simmer for additional 5 minutes. Serve with friend garlic on top. Enjoy!

Watch out for more healthy recipes from Skinny Carbs. Follow us on Facebook and Instagram for regular updates. 

PHOTO Credits: angsarap.net Find the original recipe HERE.

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Hello, everyone! We are glad to announce that our website is officially up an running. 

Find out about our products and other healthy diet swaps, get the latest updates on healthy recipes and notes on our SKINNY Diet, plus so much more! 

Also, we are happy to introduce our latest addition to our line of healthy products - the 7Grains SKINNY Ketchup made from real tomatoes, zero% cane sugar, and all natural and healthy ingredients. It’s the perfect ketchup swap!

Check out our website at www.7grains.com.ph for our complete product list today! You can also Like us on our FACEBOOK page.

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Flavorful broth with all the spices and rich ingredients - definitely the reason why everyone is going gaga over ramen. We recently came across this great Shoyu Ramen recipe and we’d like to share it with you. Plus, we are giving it a healthy twist with our healthy ingredient swaps from 7Grains. 

Check this out!

INGREDIENTS

Kombu dashi and tare:

2 pieces dried kombu

1/2 cup SKINNY Liquid Seasoning

2 tablespoons dry sake

1 tablespoon mirin

Pork and stock:

1 1/2 pounds boneless pork shoulder

Kosher salt, freshly ground pepper

2 tablespoons vegetable oil

2 pounds chicken necks, backs, and/or wings

1 pound pork spareribs

2 bunches scallions, chopped

2 carrots, peeled, cut into pieces

1 head of garlic, halved horizontally

1 1" piece ginger, peeled, sliced

1/4 cup bonito flakes

Ramen and garnishes:

3 large eggs

6 5-ounce packages SKINNY Carbs Shirataki Noodles

1/2 cup menma (fermented bamboo shoots)

6 scallions, thinly sliced

3 toasted nori sheets, torn in half

Chili oil, toasted sesame oil, and shichimi togarashi (for serving)

PREPARATION

Two days ahead MAKE KOMBU DASHI AND TARE The stock's complexity comes from two elements: kombu dashi (a broth) and tare (a soybased mixture).* For the dashi, combine kombu and 4 quarts cold water in a large bowl. Cover and let sit at room temperature at least 8 hours and up to 12 hours. For the tare, combine liquid seasoning, sake, and mirin in a small bowl; cover and chill.

One day ahead PREP PORK SHOULDER Season pork shoulder with salt and pepper. Roll up and tie with kitchen twine at 2" intervals. (This helps keep the meat intact while cooking and makes for round, compact slices.)

COOK PORK SHOULDER AND MAKE STOCK Heat oil in a large heavy pot (at least 8 quarts) over medium-high heat. Cook pork shoulder, turning, until brown all over, 10-12 minutes. Add chicken, spareribs, scallions, carrots, garlic, ginger, and bonito flakes. Remove kombu from dashi; discard. Add as much kombu dashi as will fit in pot once liquid is boiling (reserve remaining dashi). Bring to a boil, reduce heat, and simmer, skimming the surface occasionally and adding remaining dashi as liquid reduces, until pork shoulder is tender and stock has reduced to about 2 quarts, 2 1/2-3 hours.

CHILL PORK SHOULDER AND STOCK Remove pork shoulder from stock and let cool. Wrap tightly in plastic and chill until ready to use. (Chilling pork will make meat easier to slice.) Strain stock through a fine-mesh sieve into another large pot or a large bowl or container; discard solids (including ribs and chicken). Cover and chill.

Day of COOK EGGS Bring a medium pot of water to a boil. Carefully add eggs one at a time and boil gently for 7 minutes. Egg yolks should be shiny yellow and almost jammy; egg white should be just set. Drain eggs and transfer to a bowl of ice water to stop cooking; let cool. Peel; set aside. (Eggs can be cooked 1 day ahead. Keep unpeeled eggs covered in cool water. Cover and chill.)

SLICE PORK Remove string and thinly slice pork; cover and set aside.

REHEAT STOCK AND COOK NOODLES When ready to serve, bring stock to a simmer; it should be very hot.

At the same time, cook noodles in a large pot of boiling water according to package directions until al dente; drain (no need to salt the water, as ramen noodles contain more salt than pasta).

Just before serving PUT IT ALL TOGETHER Divide noodles among 6 deep bowls.

Top with sliced pork, placing it off to one side. Add tare to hot stock and ladle over pork to warm through (stock should come up just to the level of the noodles).

Place a small pile of menma next to pork. Halve eggs and place next to menma.

Place a small pile of sliced scallions next to egg. Tuck half a sheet of nori between side of bowl and noodles so it's just poking out.

Serve ramen with chili oil, sesame oil, and shichimi togarashi.

Photo credits: epicurious.com. Find the original recipe HERE.

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How to Stir-fry Shirataki Noodles.

It’s easy to make plus extra healthy with low carbs and definitely low on calories. 

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Asian noodles, stir fry and now, ramen. Some of the food choices currently in trend in the country right now. Many restaurants and food establishments are mushrooming in cities across the country offering these dishes, if not specializing in them. Not only are they delicious, these dishes are also know for being healthy. And now, they are made even more healthier with the introduction of Shirataki noodles into the local scene. 

Shirataki is a super food that sets a benchmark in the standard for healthy, low calorie food. In fact, many diet centric people, including some celebrities, started using shirataki noodles in their cooking. Shirataki takes your typical ramin, yakisoba, even pasta dishes to a whole new level of healthy by lowering your calories. 

Now, how do you prepare your shirataki noodle dishes? We came across an article online showing how you can make your favorite ramen, yakisoba, or pasta dish the perfect diet meal. Find the whole article HERE. 

So, how do you swap from your regular noodles to shirataki? It’s easy. Shirataki noodles are now commercially available and can be bought in food stores. In fact, you can find SKINNY CARBS Shirataki Noodles and other healthy food swaps by 7 Grains HERE. 

For more information about Shirataki Noodles and the latest recipes, follow us on Facebook

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A fan of Asian noodle dishes? All you foodies out there, there is a lot to go around when it comes to Asian noodle recipes, and there is always room for experimenting or adding twist to just about any of these dishes. 

Check out this yummy Szechuan Noodle recipe with a twist. It’s got ground beef, flavorful spices, and our very healthy Shirataki Noodles. Plus, it’s easy to make. 

INGREDIENTS: 

ground beef (1lb)

2 packs SKINNY CARBS Shirataki Noodles

chopped onions (one and a half cup)

minced garlic (two teaspoons) 

1 1⁄2teaspoons minced ginger (one and a half teaspoon)

crushed red pepper, dry (one and a half teaspoon)

sesame oil (two tablespoons)

cornstarch (two tablespoons)

beef broth (3⁄4cup)

hoisin sauce (1⁄3cup)

SKINNY Liquid Seasoning (two tablespoons)

vermicelli, cooked (8ounces)

sliced green onion (1⁄2cup)

HOW TO COOK: 

Prepare SKINNY CARBS Shirataki Noodles according to package instructions.

Cook ground beef in a large skillet until brown. Keep stirring until it crumbles then drain. Keep warm. 

Heat pan then add sesame oil. Saute onions then add garlic, ginger, red pepper. hot sesame oild until tender.

Combine cornstarch and beef broth, whisking until smooth.

Stir broth mixture, hoisin sauce, and SKINNY Liquid Seasoning into onion mixture.

Boil while stirring constantly for about 1 minute

Stir in ground beef.

Toss with Shirataki Noodles, and sprinkle with sliced green onions.

Serve and enjoy!

Recipe and photo credits to: www.food.com

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Look for our healthy best-sellers SKINNY Carbs Shirataki Noodles, SKINNY Liquid Seasoning and Soup Base Paste? Look no more!

Find 7Grains healthy food swap products at these following stores near you or you can order via our Facebook page HERE.

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We just love Asian stir fry noodles and we can’t seem to have enough of it. This time, we are trying this new recipe we found online and we are giving it a twist by making it a little more healthier than it already is by swapping some ingredients with our healthy 7Grains products! Check this out.

Asian Turkey Meatballs:

1 lb. Ground Turkey Breast

1 green onion, coarsely chopped

1 clove of garlic, minced

1 egg

1/2 cup panko bread crumbs

1 tbsp. fresh cilantro, chopped

1/2 tsp. salt

1/2 tsp. pepper

1/4 cup chicken broth

2 tbsp. olive oil

1 tsp. sesame oil

HOW TO MAKE THE MEATBALLS:

1.  Mix all ingredients together, turkey, onions, garlic, egg, bread crumbs, cilantro, salt, and pepper, in a mixing bowl. Make sure to use your hands when mending all the ingredients to evenly mix and infuse the flavors into the meatballs. Form into 1 to 1 1/2 inch round meatballs.

2.  Heat a large saute pan to medium heat then add olive oil and sesame oil and heat for 1 minute. Add meatballs and and cook until you get a nice sear. Add broth and lower heat and cook for about 7 minutes. Stir occasionally.  

STIR FRIED NOODLES:

1 pack of SKINNY CARBS Shirataki Noodles

3 leaves of napa cabbage, coarsely chopped

2 green onions, sliced thinly

1 tsp. freshly grated ginger

2 cloves garlic, minced

1/2 cucumber, shredded

1 tbsp. rice vinegar

1/4 cup of SKINNY Liquid Seasning

2 tbsp. olive oil

1/4 tsp. seasame seed oil

1 tsp. corn starch

a tiny pinch of crushed red pepper

2 tbsp. olive oil

HOW TO MAKE STIR FRIED NOODLES: 

1.  In a small bowl whisk together the following ingredients:  the olive oil, the seasame seed oil, the garlic, the grated ginger, SKINNY Liquid Seasoning, the rice vinegar, the sliced green onion, the corn starch.  Whisk then set aside.

2.  Cook rice noodles according to package instructions.

3.  In a large wok or a large saucepan, heat 2 tbsp. olive oil over medium heat.

4.  Saute the cabbage and cucumber for about 2 minutes.

5. Add the noodles and the soy mixture. Toss the rice noodles gently. Saute for another 2 minutes.

6. Plate, top with meatballs and garnish.

Recipe and photo credits to: thedefineddish.com

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Asian stir-fry noodles are simply one of the best noodle dishes around just like this new recipe we just found. Char Kwey Teow is a popular Malaysian stir-fry noodle dish that is both healthy and full of flavor. Now, you can whip up your very own Char Kwey Teow dish from your very own kitchen!

INGREDIENTS

1 tbsp. dried shrimp paste

3 dried chiles de árbol, stemmed, drained

3 tbsp. peanut oil

2 cloves garlic, chopped

12 medium shrimp, peeled, deveined, and tails removed

1 6″ dried Chinese link sausage, peeled and thinly sliced

1 pack SKINNY Carbs Shirataki Noodles, rinsed and drained

1 tbsp. SKINNY Liquid Seasoning

1 tsp. sugar

1 egg

4 oz. mung bean sprouts

6 Chinese chives or scallions

INSTRUCTIONS 

1. Place shrimp paste on a small piece of foil, and wrap around paste to form a packet; heat broiler to high and broil packet until fragrant, about 8 minutes. Let paste cool slightly, then transfer to a cutting board and add drained chiles; using a chef's knife, cut and mash paste and chiles together until a smooth paste forms; set paste aside. 2. Heat oil in a 12″ wok or nonstick skillet over high heat. Add paste, and cook, stirring, until fragrant, about 1 minute. Add garlic, and cook, stirring, until just golden, about 30 seconds. Add shrimp and sausage, and cook, flipping shrimp once, until barely pink, about 1 minute. Break noodles apart with your fingers and add to wok along with liquid seasoning and sugar; cook, stirring often, until noodles are evenly coated and heated through, about 1 minute. 3. Make a well in the center of the noodles; add egg, and cook, without stirring, until the white is half-set, about 45 seconds. Add sprouts and chives, and stir noodles and egg until evenly incorporated and sprouts and chives begin to wilt, about 1 minute. Serve immediately.

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Mexican dishes are known for their flavor and rich ingredients. In fact, Mexican cuisines are one of the most popular cuisines in the US. In the Philippines, we have some restaurants serving great and wonderfully flavors Mexican dishes but reserving a table at these restaurants are usually hard and can be expensive. 

So, we've decided to let in you on some Mexican recipes so you can get your Mexican cuisine fix right at the comfort of your kitchen. Check out this Chicken Chili Soup with Lime (Sopa de Lima) recipe we found. 

INGREDIENTS

1-1/2 quarts SKINNY Soup Base Paste

1 cube Chicken Cubes

1 tbsp vegetable oil

1/2 white onion, diced thinly

1 tsp chopped garlic

1/2 jalapeno chile, stemmed, chopped finely

2 heirloom or vine-ripened tomatoes, stemmed and diced thinly

Juice of 2 limes

1 bunch cilantro, stemmed and chopped

2 cups shredded cooked chicken (can be from a store-bought rotisserie chicken)

SKINNY Liquid Seasoning to taste

2 to 3 cups loosely crushed tortilla chips, in fairly small pieces

HOW TO COOK:

Place the SKINNY Soup Base Paste and chicken cubes in a large saucepan over medium heat and bring to a simmer.

In a separate soup pot, heat the oil over high heat for 2 to 3 minutes. Add the onion and sauté for 4 to 5 minutes, until translucent, stirring with a wooden spoon to prevent burning. Add the garlic and sauté for 30 seconds, stirring constantly until the aroma is released. Add the jalapeno and tomatoes, and lightly sauté for 5 minutes. Stir in the lime juice and half of the cilantro, and then remove the pan from the heat.

Pour the soup into the pot of sautéed vegetables. Place the pot back on the stovetop over high heat until it boils. Add a few drops of SKINNY Liquid Seasoning, reduce heat to medium, and simmer gently for about 30 minutes, until the flavors completely fuse. Add half of the shredded chicken (reserve the remainder for another use) and simmer for about 5 minutes, adjusting the flavor with the seasoning if necessary.

Ladle the soup into large bowls and top each with 1/2 cup of the crushed tortilla chips. Divide the remaining cilantro among the bowls. The garnish must be crispy and fresh and sized so that it fits on a soup spoon and provides appropriate contrast.

The soup can be refrigerated in a covered container for up to 3 days and reheated as necessary, but the tortilla and cilantro garnish should always be added at the last minute.

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We like our meals spicy for that extra kick of flavor just like this Spicy Beef and Black Bean Chili recipe we found online. 

Enjoy easy-to-make dishes and healthier meals with the entire family with 7Grains Healthy Swaps!

INGREDIENTS: 

1 pound ground sirloin

1 tablespoon SKINNY Liquid Seasoning

1 can kernel sweet corn, drained

1 can black beans, not drained

14.5 ounce roasted diced tomatoes and green chilies

1 cup water

1/2 teaspoon black pepper

chopped green onions cilantro, garnish

DIRECTIONS

Cook beef in a medium pot on medium high heat until browned. Drain and return to pan. Stir in SKINNY Liquid seasoning, corn, black beans, diced tomatoes, water, and pepper.

Cover and bring to a boil. Reduce heat and simmer for 7-8 minutes or until heated through. Pour into bowls and garnish with green onions. Yields 6 servings (1 cup each).

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We are glad to announce that we are now available at EchoStore. Find healthy 7 Grains products in these stores. 

Shop healthy. Eat healthy!

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Tips on Reducing Your Calorie Intake

It's no secret that a lot of us are obsessed with dieting, and keeping yourself healthy is essential to maximizing your ROI on physical health. It seems also to be true that many health gurus, commercial enterprises, and the popular media are just as obsessed with bringing the next big diet to anyone who is ready to eat it up. With all the interest in dieting, why is obesity so prevalent that it has been recognized as a common chronic disease? Currently, more than 50 percent of U.S. adults are classified as overweight or obese.

No matter what diet you choose or plan to start, the bottom line remains caloric intake. Even if you consume the healthiest of diets and ingredients, so long as you take in more calories than you burn, you will not lose weight. Caloric balance is the key.

A good rule of thumb for healthy weight loss is to cut 500 calories a day to lose about one pound a week. If you cut 250 calories, count on losing half a pound a week. This process is accelerated when coupled with regular exercise. However, it is very difficult to count calories consistently. It can be done initially until your goals are reached. Once your new diet habits are established, you can wean yourself off of regular counting so long as you remain conscious of your consumption. For some people, even that may be extremely difficult. In that case, instead of counting, simply try to reduce your caloric intake when possible.

Even eliminating a small portion of daily calories without counting can go a long way. Here are a few tricks you can try to help reduce your daily caloric intake:

Try using smaller plates and bowls as well as smaller serving and eating utensils.

Start a meal with a salad and drink a glass of water before the meal to help reduce your appetite.

Snack frequently, such as on small quantities of healthy nuts, to curb your appetite.

Split or share a meal when you go out to eat; it not only saves calories but also your hard-earned money.

Eat slowly. In other words, nibble and graze on your food. it takes 20 to 30 minutes for your brain to tell your body it's full.

Order dressing on the side and minimize some of the tempting side dishes and condiments.

Clean your pantry and cupboards of all the junk.

Skip the dessert and the buffets. (These were one of my weaknesses -- I used to be a kid in a candy store when I saw buffets. The all-you-can-eat cruises, all-inclusive trips, and Vegas buffets used to kill me. I would try to eat to get my money's worth.)

Use some common reference points to help gauge your portions. For example, a clenched fist or baseball would amount to about one cup. A large egg or lightbulb would be about half a cup. The tip of your thumb would be one teaspoon. A poker chip would be about one tablespoon. A golf ball is about one ounce. You can go to choosemyplate.gov for more information on various portion sizes.

Follow these tips, and you'll be well on your way to healthy weight loss.

Article by Dr. Sanjay Jain. Find original article HERE.