HIDDEN CALORIES IN FRUIT SMOOTHIES

Some people think fruit doesn't "count" when it comes to weight loss. It's good for you, filling, and smarter than a lot of other snack choices. But of course, fruit isn't calorie-free... and if you're consuming a lot of it, those calories definitely add up.

The only time you should even think about considering fruit a freebie-ish food is when it's in its natural state. Once it's blended, dehydrated, baked, etc., it's almost like it becomes a whole different type of food. Think of it this way: You probably wouldn't sit down and eat six whole apples in a row, but you might eat an entire bag of apple chips at once. And it's unlikely you'd eat three bananas back to back, but you might eat an ice-cream-like dessert made from three bananas in one shot. (Each banana doesn't yield very much of the pureed/frozen stuff!) Also, don't forget about the other ingredients that go into smoothies and other fruity treats: milk, juice, yogurt, sweeteners, etc. It's easy to overlook those things when what you're eating is mostly made up of fruit, but they can add a significant amount of calories.

So other than fresh fruit, what are your best options? If you're going to use canned fruit, choose the type that's packed in juice (or water); then drain it. For frozen fruit, it's super important to make sure it's unsweetened. It might not say "no sugar added" on the package, so flip over the bag and check the ingredients list. It should be JUST FRUIT; nothing else. Syrup, fructose, cane juice, or sugar can double the calorie count.

The bottom line? As with anything else, moderation is key. And sometimes turning fruit into something else -- like blended drinks or frozen desserts -- can make it more difficult to stick to moderate amounts. It's all about setting yourself up for success with your weight loss. If you're having a hard time losing weight when you're not counting those fruity drinks and desserts, you might want to give this advice a try.
Courtesy of Hungry Girl

METABOLISM DO'S

• Build muscle! This is the most important action you can take to maintain a high metabolic rate while trying to lose weight. Strength training prevents you from losing a lot of muscle along with the fat you lose when dieting. If you don’t strength train regularly, up to 30% of the weight you lose could be muscle tissue. Considering that a pound of muscle burns about 3 times more calories per day than a pound of fat even when you’re sitting still (and up to 15-20 times more calories per minute when you're physically active), you can see the problems this can cause. If you lose 20 pounds of weight (and 30% of that weight loss is muscle—seven pounds), you’ll be slowing your metabolism and your fat burning capacity down by a significant amount. A simple strength training program twice a week can limit your muscle loss to almost zero, and keep your metabolism running high.
• Stay as active as possible. The more you use your muscles, the more calories you will burn. Moderate exercise like walking can burn three to six times more calories per minute than sitting still, and high intensity exercise like interval training can burn more than 12 times as much. Likewise, the more you vary your daily activity and exercise, the more you keep your body on its fat-burning toes.
• Don’t just sit there. If you’re watching TV or sitting at your desk, get up frequently to do a few exercises. Keep those resistance bands and dumbbells nearby at all times—you can fit a complete strength training workout into the commercial breaks of a one-hour TV show. Ditch your chair and sit on a stability ball (or a stationary bike) instead—even fidgeting can help!
• Exercise in the morning or in frequent bouts. Both strength and cardio exercises boost metabolism by increasing your calorie burn even AFTER your session is done. You can get the most out of this perk by starting your day with a workout or by incorporating multiple exercise sessions into your day. Longer or intense workouts have a greater "after burn” but even a 15-minute walk will make a difference.
• Try interval training. The harder you work, the more calories you will burn both during and after exercise—plus your fitness level will really improve. Studies show that exercising as intensely as you can, for at least 10 minutes per day, produces the best results. Interval training is an effective way to increase the intensity and duration of your workouts without running yourself into the ground or risking injury.
• Include mental exercises. One of the most important (but least recognized) factors in keeping your metabolic fires well stoked is managing stress effectively. Chronic stress disrupts the hormones that regulate everything from appetite to fat storage, and can defeat even the best exercise and eating plans. The more effort you put into recognizing and handling stress, the better off you’ll be. Include some time in your schedule every day for relaxation exercises, yoga, journaling, and other stress management activities.

And Most Importantly…
Make exercise and healthy eating FUN! Experiment frequently with new exercises and recipes, or anything that keeps you interested and adds some spice to your program.  Well, don’t stop there. The more variety you can put in your diet and your exercise routine, the more stimulating it will be. That makes it easy to put your best efforts forward, and get a major metabolic return on your investment.

10 WAYS TO REDUCE CALORIES AND EAT MORE HEALTHY

 1. Gear up. Invest in a set of cookware that has a nonstick finish. This will enable you to prepare foods with little or no added fat. In addition, you'll want to pick up some cooking spray, so you can coat your cookware with it for even less sticking potential. 

2. Cook it right. Prepare meat, poultry and fish using low-fat cooking methods such as broiling, grilling and stir-frying. And remember that both fresh and frozen vegetables taste great either steamed or cooked in a microwave oven. 

3. Soak in flavor. Marinate meat, poultry, and fish in low-fat marinades such as salsa, teriyaki sauce, orange juice or Dijon mustard. Marinades add lots of flavor without the addition of fat.

4. Spice it up. Fresh or dried herbs are excellent substitutes for butter or oil; their addition only adds flavor to your recipes. Try adding dill to steamed carrots, saffron to brown rice, cilantro to baked fish and ginger to stir-fried chicken. 

5. Skin it. Remove the skin from chicken, turkey and Cornish hens before you eat it. This is a great way to ensure your choice of meat is lean and healthy. 

6. Skim it. Skim and discard fat from hot soups, stews, or chilies. Or chill the soup, stew or chili, and skim off the solid fat that forms at the top. 

7. Trim it. For most recipes, you can trim the amount of fat called for by 25 to 50 percent without affecting taste or quality. For example, substituting fat-free milk for whole milk in mashed potatoes still makes for creamy comfort food. You'll be surprised how delicious soups can be without cream, or how good your vegetable casserole tastes made with reduced fat cheese. 

8. Make it sweeter. Add a pinch of cinnamon or nutmeg instead of sugar to fruit cups or beverages to help increase the sweetness. 

9. Substitute the meat. Replace one-quarter to one-half of the ground meat or poultry in a casserole with cooked brown rice, or cooked and chopped dried beans. You'll cut back on fat and boost fiber. 

10. Just add Glucomannan. Instead of flour, cornstarch or cream to thicken sauces, try Glucomannan, a flavorless soluble fiber available in our office. Simply sprinkle into your recipe!

15 SURPRISING SOURCES OF ADDED SUGAR

Sugar (in many forms) may be hiding in a lot of your favorite foods without you even realizing it. Of course it's in candies, cookies, and cakes, but there are also many "hidden sugars'' added to condiments, drinks, "healthy" snacks foods, and many other surprising items you might eat every day. Here are 15 of the top ''added'' sugar offenders.

Coleslaw: 3.5 teaspoons (14 grams) of added sugar in 1 cup

Coleslaw can vary widely in its added sugar content, depending on the ingredients used to make this popular cookout side dish. Some recipes actually call for adding up to one full cup of sugar. To keep your sugar and vegetables separate, avoid the pre-made coleslaw from restaurants and grocery stores and make your own. Try substituting nonfat plain Greek yogurt instead of mayonnaise (to cut fat and boost protein), and use a couple tablespoons of red wine instead of sugar. Add a little lemon juice, garlic, and/or Dijon mustard for added flavor.

Barbecue Sauce: 2 teaspoons (8 grams) of added sugar in 1 oz.

Barbecue sauce is synonymous with the feel-good vibe of summertime. Unfortunately, just one ounce can pack in 8 grams of added sugar--and most people use more than that on their serving of ribs, chicken, or shredded pork sandwich. One way to trim the sugar is to simply look for a low-carb or no-sugar-added sauce at the supermarket, or to make your own slathering sauce by mixing sugar-free ketchup, Worcestershire sauce, minced onion, garlic, tomato paste, and a pinch of cloves. Need a hint of sweetness? Add just a pinch of your favorite sweetener (sugar or otherwise).

Flavored yogurt: 5 teaspoons (19 grams) of added sugar in 6 oz.

Yogurt might be synonymous with "health food" for many, it's a great source of protein, calcium and cultures--but unless you're buying "plain" yogurt, that dose of dairy may contain 20 grams of added sugar or more! When shopping for yogurt, pay close attention to the ingredients list and look for varieties with little to no added sugars. Try Fage Total 0% Plain Greek Yogurt. It contains the least amount of sugar and carbs.

Fruit Drinks: 4 teaspoons (15 grams) of added sugar in 1 cup

100% fruit juice is a very concentrated source of fructose (naturally occurring fruit sugar). Fruit drinks, on the other hand, are often packaged and marketed to look like "wholesome" fruit juice, but are mostly a mixture of added sugar and water. While 100% fruit juice does contain some vitamins and minerals, fruit drinks usually don't. To avoid these hidden sugars, read the ingredients label. Anything other than "100% fruit juice" is likely to include added sweeteners. But when it comes to eating more fruit, eating--not drinking--is still best. Whole, fresh fruit has more nutrients and fiber and is a far less concentrated source of sugar, natural or not.

Spaghetti Sauce: 2 teaspoons (7 grams) of added sugar in 1/2 cup

Sure, the bulk of a pasta sauces ingredients are tomatoes and other veggies (score!), but did you know that various forms of sugar (or corn syrup) are often added to your favorite red sauce? Manufacturers add sweeteners to tomato-based sauces to help cut down on the acidity of the tomatoes for a more widely appealing taste. But not all spaghetti sauces are created equal--some brands have 2-3 times the sugar of others! Look for pasta sauce with "no sugar added" on the label to reduce your added sugar intake by 10 grams or more per serving, or choose a jarred sauce that lists sweeteners near the very end of the ingredients list. Better yet, make your own pasta sauce from scratch (it's surprisingly easy) with fresh tomatoes, chopped onions, garlic, tomato paste, and basil. This way you can adjust the amount of sugar added, or skip the sweet stuff altogether.

Sports Drinks: 3.5 teaspoons (14 grams) of added sugar in 8 oz.

Many people turn to sports drinks during the hot summer months to stay hydrated or replace lost electrolytes from sweating. There are definitely some situations in which sports drinks are warranted: running a marathon, prolonged athletic training, and severe illness, to name a few. Going for a brisk walk or a leisurely bike ride on a hot summer day is not one of these situations. Sports drinks pack in as much sugar as soda and essentially contribute empty calories that wreak havoc on our blood sugar and waistlines. If dehydration is a real concern for you due to working outdoors in the summer heat or if you are concerned about replacing your electrolytes, try no-sugar added sports drink. Save yourself the calories and sugar!

Chocolate Milk: 1.5 teaspoons (6 grams) of added sugar in 8 oz.

Chocolate milk and other flavored milks get their sweetness from 6 grams of added sugar. Less of a drink and more of a dessert, it's best to stick to plain milk, or to drizzle a little bit of your own chocolate syrup as an occasional treat. This way you can control the amount of added sugars and still enjoy one of childhood's simple pleasures!

Granola: 5 teaspoons (19 grams) of added sugar in 1 cup

Granola often wears a health halo since it's made from whole grain oats and other wholesome ingredients like nuts, seeds and dried fruits. However, this cereal is usually loaded with added sugars, often containing three or more different types of sweeteners in a single product. In fact, some granolas contain more sugar per serving than "fruity" or "frosted" kids cereals! But this doesn't mean that this breakfast treat is completely off limits. Look for a brand that contains a minimal amount of added sugar (scan the ingredients list closely) or better yet, make your own homemade granola. Alternatively, use granola as a topping for snacks rather than as a snack or cereal by itself.

Coffee Drinks: 8-15 teaspoons (30-60 grams) of added sugar per 16 oz.

Black coffee by itself is naturally sugar-free, but some flavored coffee drinks can pack more than 60 grams per 16-ounce serving. When shopping for your morning cup of Joe, avoid flavored or mixed coffee drinks that add in the sweeteners, flavored syrups, whipped (sweetened) creams, and other sweeteners. Try adding a dash of low fat milk, soy milk, or unsweetened almond milk instead of flavored creamers. Some coffee houses may offer sugar free syrups (artificially sweetened) that can save you calories and sugar

Ketchup: 1.5 teaspoons (6 grams) of added sugar in 1 oz.

One of America's favorite condiments, this seemingly innocent tomato-based sauce can pack as much as 6 grams of added sugar in a single ounce. High Fructose Corn Syrup is usually added to ketchup to give it its sweet and savory flavor. One way to cut back on the added sugars is to look for a "no sugar added" brand, sweetened with sucralose. You can also make your own ketchup by combining tomato puree, vinegar, onion powder, and garlic powder. You can add a small amount of sugar or salt if desired, but this way the amount will be controlled by Chef You!

Sweetened Teas: 12 teaspoons (48 grams) of added sugar in 16 oz.

Like coffee, tea is naturally sugar free. However, in some regions, tea comes sweetened with (lots of) sugar unless you specifically ask for unsweetened tea. This added sugar can rack up to over 48 grams for 16 ounces of tea. Nothing is as refreshing as a cold glass of iced tea on a hot summer day, but iced tea doesn't have to be sweetened with sugar to taste great. A tasty alternative would be to make your own flavored teas by adding chopped mint, crushed raspberries, lemon slices, or orange slices.

Instant Oatmeal: 3 teaspoons (12 grams) of added sugar in 1 packet

All hail the mighty oat! Oatmeal has long been touted as a healthy breakfast of whole grains and fiber, which may help to lower cholesterol, regulate blood sugars, aid in weight loss, and keep you full. But not all oatmeal is created equal. While oats themselves are free of added sugar, the instant, flavored oatmeal that you buy in individual packages have 10-12 grams of sugar per packet. Quaker now offers sugar free flavored oatmeal.

Jelly and Fruit Jams: 1 teaspoon (4 grams) of added sugar in 1 Tbsp.

A good jam or jelly over warm toast is a delightful way to start the morning. It's made of fruit, so it's good for you, right? Well, most of these fruit-based spreads are loaded with sugar, high fructose corn syrup or the healthy-sounded sweetener "fruit juice concentrate," which may come from fruit but is still a very concentrated source of sugar. There are some sugar-free jellies available on the grocery store shelves, but they're still sweetened with artificial sweeteners or fruit-based sweeteners that are still caloric and concentrated sources of sugar. If you really want a fruit spread without added sugars, why not mash up some fresh berries on your own and spread it on your toast or peanut butter sandwich? The taste is impeccably fresh and it's far more nutritious!

Protein Bars: 4 teaspoons (15 grams) of added sugar in 1 bar

Protein bars certainly sound healthy and many people choose them as an afternoon snack, post-workout recovery meal, or on-the-go meal replacement. Of course, these bars run the gamut when it comes to actual ingredients and nutrition profile, but one thing is for sure: They tend to be heavily sweetened. While they may have some protein, most of these bars have enough sugar to make a candy bar look like health food. Look for protein bars with fewer than 4-5 grams of sugar and be wary of sugar alcohols on the label (often in low-sugar or low-carb protein bars) as these may cause gastrointestinal upset in some people.

Dried Fruit: 3 teaspoons (13 grams) of added sugar in 1/4 cup

Dried fruit is a tasty way to get in an extra serving of fruit during the day. However, since most of the water has been removed from the fruit, dried fruit can contain a lot of calories in a very small serving. Some dried fruit varieties contain nothing more than the sweet fruit itself, but many other dried fruits have added sugar (and oils) to make them more palatable. Tart fruits such as cranberries, cherries, blueberries, and even mangoes are commonly combined with added sugar. To avoid the extra sugar shock, read labels carefully. There are many brands that do not add additional sweeteners to their dried fruits, but you have to look for them and they aren't always easy to find. You could also use a dehydrator to dry your own fruits without all the added sugars and oils

Courtesy of Spark People

Measuring Progress Without the Scale

Are you feeling . . . Frustrated. Disappointed. Hopeless. Skeptical?

Whichever you choose, these emotions are enemies of people trying to lose weight—especially when you feel like you have done everything right. For many trying to shed pounds, the elation from that initial weight loss is brought to a screeching halt when the scale stops moving. But instead of viewing this as a setback, look for other ways to measure your progress besides the scale. After all, good health isn’t always measured in pounds.

Losing weight usually involves a relatively simple calorie equation: burn off more calories with daily activity than you consume through food. So what happens when these numbers indicate progress, but the scale doesn’t? Before the aggravation sets in, consider why this might be the case. If you’ve been hitting the gym on a regular basis, participating in both cardiovascular and strengthening exercises, then chances are good that you have shed some fat. But the scale might not indicate this because you have also been building lean muscle. Since muscle is dense (a small volume of muscle weighs more than the same volume of fat), the scale might not reflect your hard work.

4 Non-Scale Signs of Progress

 1. See results by taking a trip to your very own closet. Take out a pair of pants that fit snuggly before you began your new, healthy habits. Are you able to ease into them, when before you had to sit (or lie) down and yank them up your legs? This is a sure sign of progress toward a leaner you! What about an old shirt? Is it now a little loose around your waist or arms? Also look for improved muscle definition when you check out your body in the mirror. There are many everyday indicators that you are firming up your body, from how your clothes fit to sitting more comfortably in a booth or small chair.

2. Aside from weight, use other numerical signs of progress. When you first start your program, take measurements of your waist, arms, neck and hips. Even if you are not losing pounds, you very well may be losing inches all over your body as your figure slims down and tones up with muscles. Measuring your body is more reliable than the scale alone. Other numerical indicators include a reduction of blood pressure or cholesterol, heart rate, and body fat percentage.

3. Monitor how a healthy diet and regular exercise affects your energy levels. Not only will you be able to work out for longer intervals of time, but everyday chores will also become easier. Whether cutting the grass or simply walking up the stairs, these behaviors will come effortlessly. Think of all the daily activities you could use more energy for—grocery shopping, house cleaning, playing with your kids, and more. Pretty soon you’ll be training for your first 5K!

4. Lastly, be conscious of how you feel emotionally. You’ve been working hard to reach your goals. Hopefully, the hard work will come with a boost in self-esteem, confidence, and happiness. Are you beginning to feel more comfortable in your own body? Work to build a positive vocabulary to stay motivated.

 Just because the scale has stopped moving doesn’t mean that you’ve hit a plateau in reaching your goals. Don’t give up out of frustration—all healthy behaviors are well worth the effort. Whether it’s better sleep at night or more energy throughout the day, start listening to the signs your body gives you that all of your hard work is paying off!

PUT A STOP TO EMOTIONAL EATING

We don’t always eat simply to satisfy hunger. If we did, no one would be overweight. All too often, we turn to food for comfort and stress relief. When this happens, we frequently pack on pounds.

Don’t underestimate the importance of putting a stop to emotional eating. Learning to recognize the emotional triggers that lead you to overeat and respond with healthier choices can make all the difference in your weight loss efforts. To start, consider how and when you eat.

·         Do you only eat when you are hungry, or do you reach for a snack while watching TV?

·         Do you eat when you’re stressed or bored?

·         When you’re lonely?

·         To reward yourself?

Once you’ve identified your emotional eating tendencies, you can work towards gradually changing the habits and mental attitudes that have sabotaged your dieting efforts in the past.

Strategies to combat emotional eating

If you turn to food at the end of a long day, find other soothing ways to reward yourself and de-stress. Relax with a book and a steaming cup of herbal tea, soak in a hot bath, or savor a beautiful view.

If you eat when you’re feeling low on energy, find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or doing some quick stretches or jumping jacks. Another alternative is taking a short nap—just keep it to 30 minutes or less.

If you eat when you’re lonely or bored, reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, find a fun activity to do, or go out in public (to the library, the mall, or the grocery store—anywhere there’s people).

If you eat when you’re stressed, find healthier ways to calm yourself. Try exercise, yoga, meditation, or breathing exercises. Better manage stressful situations by either changing the situation or changing your reaction.

HOW TO USE AFFIRMATIONS FOR WEIGHT LOSS

Have you noticed a connection between your thoughts and how you take care of your body? A confident mind-set makes the difference between reaching your weight loss goals and struggling year after year. Make your mind work for you, instead of against you, by using the power of positive affirmations.

What Are Affirmations?
An affirmation is simply anything you say or think. We affirm what we expect in life all the time with our thoughts and beliefs. For example, if you believe releasing weight is difficult and impossible, it will be. If you believe it is challenging at times but achievable, it will be.

Action follows thought. Deliberately take charge of your thoughts with positive affirmations so your actions support taking good care of your body.

Positive = Certain
Saying positive affirmations doesn’t mean you deny your true feelings. The word positive also means feeling certain and sure. When you affirm positive thoughts, you strengthen your confidence to feel certain about achieving your weight loss goals.

Notice what is affirmed in these common limiting beliefs about weight loss:

“I’ve tried before and nothing’s helped.”
“I’m afraid I’ll fail.”
“I’ll never stop having cravings.”

Do these words come from someone who will succeed or fail?

Let’s turn these around:

“It doesn’t matter what happened in the past. I will reach my goals now."
“Even if it takes time, I am successful.”
“I desire healthy foods that nourish my body.”

See the difference?

Follow These Guiding Principles to Use Affirmations Effectively:

1. Monitor your thoughts.
Many people hold beliefs as to why they think they can’t lose weight. If you can relate to this, replace thoughts that limit you with affirmations that support you.

Use this quick check system to determine if your thoughts help or hurt you:

“Does this thought create fear or doubt?”
“Is this thought contrary to my goals?

If a thought doesn’t support you, change it. For example, “I’ll probably fail anyway, so why bother” becomes “Even if I slip sometimes, I successfully reach my goal weight.”

2. Create affirmations that feel natural.
The power of affirmations increases when you believe in them and they are meaningful to you. For example, if you say, “I release weight easily” but deep down you don’t believe that, create an affirmation that feels true such as, “I am open to releasing weight with greater ease”, or “Even though this feels difficult at times, I am capable of reaching my goals.”

3. Say affirmations in the present tense.
Create affirmations that serve you in the present moment and not some future date. For example, if you say, “I will lose weight” it keeps your progress stalled for some undetermined future. But if you say, “I am releasing weight” you affirm progress today.

4. Use affirmations when you feel relaxed.
Affirmations penetrate our subconscious mind more easily when we’re in a peaceful state.

While it’s important to repeat affirmations throughout the day, take some quiet time as well to deepen their effects.

A Daily Practice
Create affirmations that inspire you and say them three to five times, or more, throughout the day. As a reminder, write them on 3X5 cards, add them to your computer screen or use post-it notes to place them in visible locations. Say your affirmations with deep feeling, as if you already possess the qualities you’re affirming.

Suggested Affirmations for Weight Loss

“I am patient with myself and my body.”
“I deserve and accept perfect health now.”
“I love and accept my body.”
“I am listening to what my body needs.”
“I am transforming my lifestyle to a healthy way of living.”

Courtesy of Diane Petrella, caloriecount.com

STRESS AND THE CONTROVERSY ABOUT CORTISOL

The hormone most often mentioned in connection with stress is cortisol. When we feel threatened or stressed, cortisol levels rise in a "fight or flight" reaction, making more fuel available to the body. Yet in today’s world we may never burn all the energy released by this hormone because stress is largely emotional and doesn’t require a physical response.

Cortisol may affect where body fat is stored. In one study, people whose cortisol levels jumped the most in response to stress tended to have proportionally more waistline fat—even if they were at a healthy weight. A greater proportion of fat at the waist was related to increased levels of ongoing stress related to work or finances, or lower levels of self-esteem. Waistline fat that gives people an apple shape poses the greatest health risks.

Although ads for some herbal products claim to lower cortisol levels and bring rapid weight loss, no evidence from respected research studies exists to support these claims. In fact, the Federal Trade Commission has filed a legal complaint against marketers of two herbal supplements. They have agreed to stop making such claims, but the products remain on the market.

Ease Your Stress without SupplementsTo control stress and its influence on your weight, first try to remove the sources of stress in your life. Scale back on your commitments, learn better time management, or become more assertive. Exercise, meditation and yoga can then be used to cope with stress that you can’t eliminate.

Another way to counteract stress is to change your psychological responses. For example, if you tend to overeat when stressed, develop a list of nonfood ways to handle the pressure. Learning to wait out the urge to eat—usually just 10 to 15 minutes—can be a simple psychological change that makes a significant difference.

VINAIGRETTE RECIPES (HCG APPROVED)

Apple Vinaigrette 

Ingredients:

1/4 cup Apple Cider vinegar

2 tablespoons water

2 tablespoons dried thyme

1⁄4 teaspoon salt

1⁄4 teaspoon pepper

1 tablespoon dried basil

1⁄4 teaspoon garlic powder

Add all ingredients in a blender and mix well.  Makes 8 Servings.

Strawberry Vinaigrette Dressing

Ingredients

4 to 6 Strawberries

1 T. apple cider vinegar

1 T. lemon juice

Dash of salt

Dash of cayenne (optional)

Fresh ground black pepper to taste

Stevia to taste

Directions

Combine all ingredients in food processor. Puree until smooth. Pour over fresh arugala or green salad. Garnish with sliced strawberries and freshly ground black pepper. Variations: use as a marinade or sauce for chicken.  *Makes 1 serving of fruit*