Anyone who has tried and tried again to lose weight knows the importance of minimizing sugar in our diets. If you’ve ever uttered the words, “no dessert for me, I’m on a diet,” then you probably want to know if sugar makes you fat.

When it comes to sugar and fat gain there is a lot of misinformation out there and this misguidance doesn’t just relate to weight gain either –  for example, did you know that high sugary diets are also linked to an increased risk of yeast infections ?

Yes, I bet you didn’t know that!

Ok – before we delve into whether or not sugar makes you fat, we must understand that all sugars are not created equal.

If you’ve ever wondered, does sugar make you fat, keep reading to find out the answer!

Counting Your Sugar

If you’re not sure how to translate those grams of sugar into a number that means something to you, let me tell you how. Take the grams of sugar per serving and then divide by four; that is how many teaspoons of sugar your food has.

Wait, how many? Yep that’s right, now you know something those sugary food distributors don’t want you to know!

One teaspoon of sugar has 16 calories, and when it comes to whether or not sugar makes you fat calories are where you want to look.

Weight Gain & Calorie Deficit

Does sugar make you fat? Yes, sugar will make you fat if you get a lot of calories from sugar and you fail to burn more of those calories than you consume. One way to make sure you burn more calories is to engage in regular exercise.

Why Sugar (May) Make You Fat

Let’s be clear on thing; sugar is not a dietary evil void of all nutritional value. In fact our bodies use sugar for survival, particularly with energy. In fact some healthy foods like fruits and vegetables are broken down in the body as sugar.

Ok, moving on.

There are actually a few ways in which sugar can make you fat, that is contribute to the storage of excess fat. First, excess glucose—key word excess—causes your liver to exceed it’s sugar capacity, which means you’re eating too many foods high in sugar. What happens when your liver is packed with sugar (i.e. fuel)? That excess sugar is converted into fat, fatty acids to be specific, and stored as…FAT.

{Just 10 of these gummy bears has 13 grams of sugar!}

Once that sugar has been converted (by the liver) it travels through your bloodstream and gets stored in the places you tend to store fat, such as the thighs, belly, breasts and hips.

This same process occurs when too many simple carbs (bagels, soda, beer & pretzels, for example). The insulin levels spike when simple carbs are consumed, causing your body to stop burning fat so that the recently consumed sugar can be converted to energy. When your muscles are filled with energy, the excess insulin (sugar) is converted, then stored as fat.

So yes sugar can make you fat, but mostly if your diet contains a lot of high sugar foods.

Let’s take a look at the amount of sugar in a few popular food items;

Let this chart serve as a reminder that you should always monitor the amount of sugar you consume, especially when snacking. If you’re concerned about sugar making you fat, then the nutrition label will be your new best friend!

Like most other things associated with weight loss, sugar consumption is perfectly fine if done in moderation. Moderation however means getting your sugar from healthy sources that will be broken down easily, unlike calories from soda and candy.

Looking for a way to cut down on sugar intake? Read our Eat Stop Eat review to find out if intermittent fasting can help you break your sugar addiction.

It’s no secret that the key to successful weight loss is a well-balanced diet that consists of fruits and vegetables. But, what if apples and oranges aren’t your thing? There are plenty of other fruits you can add to your diet to help you achieve a calorie deficit.

Pears are a delicious and convenient fruit you can add to your diet. This little mentioned fruit can give you valuable nutrients without adding much to your calorie count. Keep reading to find out if the calories in a pear spell weight loss for you!

Major Nutrients Found in Pears

Looking at pear nutrition facts, this is what you want to see; hardly any fat, cholesterol or sodium to speak of. There are enough carbs in a pear to give you needed energy throughout the day, but more than enough fiber to facilitate weight loss.

Don’t let the sugar in a pear scare you, this is an acceptable amount as long as you aren’t eating out of the sugar bowl between bites. There’s plenty of calcium and potassium to make sure you get maximum nutritional value with each bite.

Storing/Selecting

When choosing pears pick fruits that have no dents or bruises because they will ripen too quickly. Whether you choose under-ripe or fully ripe pears depends on how long you plan on storing them. You can tell a ripe pear by applying gentle pressure around the stem, if the pear gives then it is ripe and ready to eat!

If you choose pears that are not yet ripe, store them at room temperature until they are ripe. Once ripened, store pears in the refrigerator for up to 3 or 4 days. Be sure not to pile pears on top of each other or they will age faster.

Eat It With:

Pears can be eaten with just about anything or nothing at all. Add pears to a fruit salad for a healthy dose of Vitamin C and fiber or eat it with a glass of water for a healthy afternoon snack.

Burn Off A Pear

To burn off the calories in a pear, you would need to do:

• 21 minutes of bowling
• 10 minutes of hiking
• 15 minutes of curling

If you’ve been on a weight loss quest without much success, chances are you’ve tried just about every new diet to hit the market in recent years. From Atkins to the Primal Diet and everything in between, these diets make bold promises with very little follow through.

{Buying healthy food can be expensive, let eDiets give you a few pointers!}

Very little follow through that is, until eDiets. eDiets is a meal delivery diet plan designed to help those who lead busy lives shed weight successfully. Keep reading for access to eDiets promo codes!

What is eDiets Meal Delivery Plan?

eDiets is a weight loss program that delivers healthy meals—chosen by you—to your door just about every day of the week. The meals are healthy, delicious and best of all created to help with weight loss. Get more information on eDiets by reading TFLA’s eDiets Review.

eDiets Meal Delivery Coupon Code – SAVE25

In addition to eliminating your need to spend hours in the supermarket, eDiets teaches you healthy eating by example. Enter promo code SAVE25 when you decide to take advantage of one of the eDiets meal delivery plans, and you can save 25%!

With the SAVE25 coupon code for eDiets, you can save on your first week of healthy meals created just for you. There are more than 100 eDiets meals from which you can choose to have delivered to your house each week. The SAVE 25 eDiets coupon code works for the 5 or 7-day meal delivery plan.

eDiets Free Week Promo Code – WEEK8FREE

One of the most difficult aspects of starting any new diet is the cost associated with a new diet. Some diets require you to toss out all sweet treats while others force you to trash bread and pasta in favor of fresh fruits and vegetables. eDiets meal delivery plan however allows you to eat a wide variety of healthy meals, inspired by cultures from around the world.

{Before you scoff at another weight loss program, take a look at the healthy meals on offer!}

Enter promotional code WEEK8FREE and you’ll receive a free week of eDiets meals. Use this eDiets promo code to get one week of free eDiets meals delivered to your home. The WEEK8FREE code allows you to try eDiets for 2 months at a discount, to decide if this meal delivery plan is right for you.

eDiets Meal Delivery Coupon Code – SAVE10

Start with eDiets this week and enter SAVE10 to save 10% off your total cost of joining. The SAVE10 eDiets promo code gets you 10% off any all inclusive eDiets plan you choose. Whether you have your meals delivered for 5 days or 7, this code allows you some savings off the cost of starting a new, healthier way of life.

eDiets Free Shipping Promo Code – FREESHIP

Although the cost of shipping is included in the cost of eDiets 5 and 7 day meal delivery plans, the cost of shipping can be what determines whether or not you decide to choose a healthy path to weight loss. Enter FREESHIP to receive free shipping on your 5 or 7 day meal delivery plan from eDiets. With the FREESHIP eDiets promo code you can save more than $20 in delivery costs, which is the equivalent of a free day of meals!

eDiets Promo Code – 10BUCKS

New customers to the eDiets meal delivery plan can receive $10 off their first order with eDiets. Join eDiets and enter promo code 10BUCKS and save on your first order. This eDiets promo code is only for new customers, but it’s a great way to try a new way to lose weight without breaking the bank!

It is up to you to decide of eDiets meal delivery plan is right for you and your weight loss efforts, but these promo codes should make the thought more enticing. We’ve put together this list of promo codes so that money is never an excuse for you NOT to lose weight.

Looking for more weight loss pointers? Check out our The Diet Solution Program review!

When it comes to weight loss, many yo-yo dieters keep trying the same old methods and expecting different results. Isn’t that the very definition of insanity?

{Weight Watchers (allegedly) helped Jennifer Hudson shed the fat…can it help you?}

Well the good news is that Weight Watchers has done something very few weight loss programs have done—change their methods to keep up with weight loss science! Keep reading TLFA’s Weight Watchers review to find out if the new Weight Watchers is for you!

Weight Watchers PointsPlus™

The old Weight Watchers program focused on points through calorie counting, with a penalty handed out for fats. In 2010 however, Weight Watchers began a new weight loss points system that takes into account important dietary factors that include a diet rich in fiber and protein. Weight Watchers new and improved PointsPlus™ allows you to eat virtually unlimited fruits and vegetables as they have a point value of 0!

This new PointsPlus™ system by Weight Watchers is based on what has been learned in the last few years about losing weight and keeping it off.

How Weight Watchers PointsPlus™ Works?

Although Weight Watchers does have a new points system to help dieters shed unwanted pounds, the basics of how it works are still the same. You will receive a PointsPlus™ target from Weight Watchers, which lets you know how much food/how many points you are allowed for the day. These points are intended to make sure you lose weight without feeling hungry.

The new PointsPlus™ system by Weight Watchers gives food ‘points’ based on its protein, carbs, fat and fiber count. While researching our Weight Watchers review, we also found that there is an option for ‘Power Foods,’ which are defined as foods that make your body work harder to burn them while also giving you greater nutrition each day. These power foods include whole grains, lean proteins, low fat dairy products and of course…fruits & vegetables.

What’s Good About Weight Watchers PointsPlus™

What’s encouraging about Weight Watchers new point system is that it puts the power of food choices in the hands of the dieter, rather than a pre-determined amount. Instead of just eating whatever you want within a specific amount of points, the PointsPlus™ system gives greater value to proteins and fiber and less value to fat and other foods that your body can break down without much effort.

{This little logo lets you know you’re on the new weight loss program…the one that works!}

Weight Watchers also places greater emphasis on fruits and vegetables by giving them a zero value, so dieters feel encouraged to eat more produce without worrying about points. Now that dieters actually have to think about healthy food choices, Weight Watchers is showing that they really do care about weight loss and maintenance.

What’s Bad About Weight Watchers PointsPlus™

It’s difficult to say that the new and improved version of Weight Watchers weight loss program is bad, however if were things that concerned TFLA it’d be the prepared meals by Weight Watchers. These meals and food items are a great way to help dieters learn more about what foods they can and cannot eat. Unfortunately they are also a great excuse to not really change your eating habits, because someone else is doing all the work for you!

The other double-edged sword with the new points plan is that all fruits and vegetables are treated equally, which means the calories in watermelon count as much as the calories in an avocado, which has nearly 200 calories more! For a person with a certain body type–short people for example–an extra 200 calories every day or even a few days each week can put you much farther away from your weight loss goal than you think. What Weight Watchers fails to take into account is that some  fruits and vegetables have high calorie counts and should not be eaten in excess.

Because Weight Watchers is a weight loss program they do remind you that a calorie deficit is required for weight loss and an active lifestyle is promoted. However they do not explicitly encourage exercise, which we believe is a key component to successful and ongoing weight loss.

Support

One area in which Weight Watchers has always excelled is providing support for its members. Weight Watchers PointsPlus™ system allows you the same support as before; online for privacy or in person for a shared weight loss experience.

Weight Watchers PointsPlus™ Verdict

The new version of Weight Watchers point system is an effective way to experience successful weight loss. By using an improved method of assigning point values to foods, Weight Watchers has given customers a chance to learn how to lose weight rather than simply following orders.

Encouraging dieters to eat more fruits and vegetables is always great advice, and it is much easier to do when they have no points! Unfortunately the point value of fruits and vegetables will likely lead many to experience weight gain or stagnation. A new method with tons of recipes to follow, a point guide for when you dine out and an iPhone application makes using Weight Watchers easier than ever. Use Weight Watchers PointsPlus™ as a stepping stone to independent weight loss and you’ll learn much of what you need for successful weight loss.

A healthy diet and an active lifestyle are keys to weight loss and Weight Watchers PointsPlus™ system can help.

If you’re still skeptical of Weight Watchers, read our Eat Stop Eat review for other methods of breaking your food addiction and losing weight, not to mention KEEPING IT OFF!

Although sushi in general has a reputation for being very light, many sushi eaters find themselves stuffed after a tasty roll. Enter the Hawaiian roll. The Hawaiian roll tastes light and refreshing, and unmistakably Hawaiian.  

Made with cooked shrimp, avocadoes and mangoes, the Hawaiian roll is an easy way to satisfy your appetite without feeling heavy and lethargic afterwards.

Let’s take a closer look at Hawaiian roll nutrition facts.

Major Nutrients Found in a Hawaiian Roll

The Hawaiian roll nutrition chart above proves that making sushi lighter takes just enough off fat, cholesterol and sodium so you can eat it guilt free. With more than 600 calories per roll, the Hawaiian roll is definitely a full meal, and the sodium count is much lower than other sushi rolls. Keep an eye on fat and sodium intake before and after eating a Hawaiian roll and the weight should still come off!      

Storing/Selecting

The Hawaiian roll should be eaten fresh due to the fresh seafood, fruits and vegetables contained within. The shrimp should be pink in color and easy to bite and the mango and avocado should be bright and colorful. If it isn’t, your Hawaiian roll isn’t fresh.

To store your Hawaiian roll, keep it in the fridge until you’re ready to eat it, but no longer than a day. Once the avocado and mango begin to age, they will turn brown and mushy. Even prepackaged Hawaiian rolls should be stored for no longer than a day…and don’t forget to check expiration dates for store-bought sushi.   

Eat It With:

The best way to enjoy a Hawaiian roll is to dip each piece of the roll into the soy sauce, wasabi and ginger mixture. Many Hawaiian rolls are served with kewpie mayo, ginger and wasabi because the kewpie compliments the shrimp taste. Either option is delicious, but the kewpie mayo is made with egg yolks.   

Burn Off A Hawaiian Roll

To burn off the calories in a Hawaiian roll, you would have to complete:

• 40 minutes of rollerblading
• 60 minutes of rock climbing
• 65 minutes of jumping rope

Stomach fat is many things, among them annoying, ugly and impossible to lose. Worry no more, for there are steps you can take to make losing stomach fat easier than it has ever been!

[Being a cartoon character is the only way to stop worrying about losing stomach fat!]

All you have to do is make a few small changes to your life and ridding your body of that pesky stomach fat will just another goal to accomplish. Weight loss is never easy, but we’ve come up with a few tips that will make losing stomach fat easier.

Count It Out

Eyes always roll when I mention diets because people hate food restrictions. The bad news is that losing stomach fat cannot occur without some changes in your daily diet. Changes to you diet means reducing or eliminating certain foods, while adding others like fruits and vegetables.

The key to losing stomach fat however, is to seriously cut down on how much junk you eat. The first place you should start is with snack foods. Get rid of big Family Size bags of chips and cookies and get individual packs. Sitting a huge bag of chips on the sofa next to you is like an open invitation to eat the whole thing, by counting it out, or only eating what the serving suggestion is. This will help you eliminate unnecessary calories that occur from overeating, and a calorie reduction is how weight loss happens.

A well-balanced diet that has fresh fruits and vegetables will satisfy you without adding unnecessary fat and sugar. Whole grain foods will really help you control how much you eat because they make you feel more satisfied with a smaller amount of food. Lean meats and beans are will also make losing stomach fat even easier.

Go To Bed

Your success or failure in losing stomach fat has a lot to do with your sleeping habits. Successful weight loss requires you to be of sound mind and body for most of the day. When you don’t get enough sleep your mind isn’t sharply focused and you’re twice as likely to make unhealthy decisions. A tired person will choose the elevator over the stairs, a cupcake over a fruit cup and a night on the couch over a few hours at the gym.

[If this is too much for you, how're you gonna make it to the gym?]

In addition to bad decision making, getting enough sleep each night gives your body the times it needs to recharge to function properly for the next day. When you don’t get enough sleep your body incorrectly assumes its stress and often makes the decision to store the cortisol rather than burn it. Losing stomach fat will be easier if you get 7 to 8 hours of sleep each night.

Water

It doesn’t matter what you think about water as long as you drink it. Water is essential for all types of weight loss, but especially for losing belly fat. Besides flushing out toxins, water gives your body life. It keeps you hydrated so that you don’t bloat up like a hot air balloon.

Water also makes bowel movements easier, and nothing makes a stomach look bigger than being full of crap! Pardon the imagery, but water helps your body function as it should, which makes losing stomach fat easier. Water alone won’t expedite your weight loss, but drinking enough water each day will help in your quest to lose belly fat.

Don’t Force Yourself to Exercise

Losing stomach fat requires you to be active! Whether its playing tennis to get a good upper body workout or taking a long with a few friends, getting moving is about being out and enjoying life without always eating. When you get used to leading a life of activity, going to the gym or scheduling time for regular workouts will become easier. By being active on a regular basis you’ll feel almost restless on days when you’re less active.

When you do decide to have a traditional workout, an exercise regimen that includes both strength training and aerobic exercises—combined with improved eating habits—is the most effective method for losing stomach fat. It really doesn’t matter what kind of exercises you do as long as you’ve created that calorie deficit for weight loss. Go the gym, play your favorite sport or do things that get you off the couch and get movin’ around and watch the stomach fat melt away!

Reduce Portion Size

Reducing portion size is probably one of the most difficult aspects of losing stomach fat. Your stomach has gotten bigger and takes more food to fill it up, however eating isn’t supposed to “fill you up”. You should feel satisfied after a meal, not stuffed to the brink of explosion.

[Sure portion sizes have gotten bigger...but do you really have to eat the whole thing!?!]

The only way to see your belly begin to shrink is to eat less (and exercise more) so your stomach actually has an opportunity to shrink. Losing stomach fat means only eating as much as your body needs to sustain itself. When you eat, don’t allow food to be falling off the plate—that’s the number one sign that you’re eating way too much.

Eat less food and losing stomach fat will be easier than you thought. The difficult part is to keep the tiny tummy you worked so hard for!

Read our The Truth About Six Pack Abs review and get even more tips to make losing stomach fat less of a headache and more of reward!

Smoothies have become all the rage among health-conscious urbanites the world over. Smoothies are healthy, delicious, and easy to make; all you need are a few smoothie basics and you’ll be whipping up immune-boosting smoothie recipes for your loved ones in no time!

[If this is the ONLY easy smoothie recipe you know, keep reading for more health conscious smoothie recipes.]

A proper smoothie only has a few ingredients so you can mix & match your favorite fruit and vegetable combos for some tasty drinkable snacks that won’t cost you another 30 minutes in the gym! If you stick with fresh fruits and vegetables in your easy smoothie recipes, your job gets much easier.

Simple Breakfast Smoothie (144.5 calories per serving. Recipe serves 2.)

Ingredients
1 cup strawberries, chopped
1 cup chopped cantaloupe
1 cup seeded watermelon, chopped
1/4 cup orange juice (calories based on freshly squeezed OJ)
1/2 cup low fat vanilla yogurt

Directions: Place all ingredients in a blender and run until you have a smooth & creamy smoothy. If the smoothie is too thick, slowly add more orange juice until you get the consistency you want.

[Creating easy smoothie recipes is a 2-step process. 1-choose your fruit or veggies. 2-blend and enjoy!]

Vitamin C Smoothie (148 calories per serving. Recipe yields 3 servings)

Ingredients
4 oranges, juiced & zested
1 lime, juiced
1 cup strawberries, chopped
2 ripe bananas, chopped

Directions: Blend all ingredients until smooth. Add more juice if smoothie is too thick.

These are just two examples of easy smoothie recipes. You can have a wide variety easy smoothie recipes at your disposal, just grab your favorite fruit combination and toss them into the blender with a healthy dose of REAL fruit juice. These easy smoothie recipes are a great snack replacement, and the natural sugar in the fruit should curb even the most irresistible sugar cravings!

Get the most nutrition (and fewest calories) out of your homemade easy smoothie recipes by following these guidelines;

• Use real fruit juice or fruit to sweeten any smoothie recipe.
• Check out the frozen food section for out of season fruits.
• For weight loss, use skim or low fat milks & yogurts.
• Chop fruits and vegetables for smoother smoothies!
• Make easy smoothie recipes for vegetarians by switching to soy milk!
• Avoid cubes when using ice, opt for smaller shapes for ease with blending.

Tropical Smoothie (140 calories per serving. Recipe makes 2 servings.)

Ingredients
1 chopped banana
1/3 cup fresh pineapple, chopped
1/2 cup chopped guava
1/2 cup ice
1/2 cup papaya chopped

Directions: Blend all ingredients until smoothie becomes slushy-like. Keep blending for a smoother texture. If more juice is needed add orange juice or juice from the pineapples.

[A great way to find easy smoothie recipes? Hit up farmer's markets or ethnic food stores for specialty fruits or vegetables.]

Fresh Lunch Smoothie (44 calories per serving. Recipe serves 2.)

Ingredients
1/2 cup cucumbers, chopped
1 cup tomato juice (no salt added)
1/2 cup carrots, chopped
1 cup ice
1 tbsp. worcestershire sauce

Directions: Cut the vegetables into small pieces, add to blender and run for about 30 seconds. Add ice, tomato juice, and worcestershire sauce and blend 1 minute or until drink is sufficiently smooth.

See? The perfect easy smoothie recipe doesn’t have to include only fruit. Smoothies are an easy and tasty way to make sure your body gets the vitamins and nutrients it needs, especially if you’re one of those people who can’t find any fruit to enjoy. The next time you have an attack of the munchies hit up the vegetable crisper or the oft-forgotten fruit bowl and whip up a smoothie.

Successful weight loss requires that you find a way to create the oh-so-important calorie deficit, and our easy smoothie recipes are a great way to achieve that. You can grab a smoothie instead of trying to eat on the go and succumbing to problems like indigestion and acid reflux.

I knew that blender was good for making something other than strawberry margaritas!

Read our review of The Truth About Six Pack Abs and find out if smoothies are just what you need to have the mid-section you’ve always dreamed about!

I spy with my little eye a place where multiple rows of farm fresh produce from sun-ripened tomatoes, fresh picked apples, nuts, dried fruit, bright colored flowers, lettuce crisp and fresh, the leanest cuts of meats, the finest fish from the sea, fresh baked goods, tangy cheeses, and tropical fruits. Answer: A big-box supermarket store. What? Seriously? Don’t be a smart-ass! Correct Answer: Your local farmer’s market.

[Look past the pumpkins and you'll see squash in all shapes and sizes. I love the vibrant colors in this photo.]

There is nothing like walking through a market during this time year because of the variety of fruits and vegetables available. One vegetable in particular that stands out from the crowd is squash because of the many different colors, sizes, and shapes in comes in. For these very same reasons though people seem to be generally confused and intimidated by the idea of bringing one home.

Today, we’ll venture outside of our vegetable comfort zone and take a closer look at how you can slice and dice squash onto your kitchen table.

The nutritional facts…

Squash is very low in saturated fat, cholesterol and sodium. It is also a good source of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, calcium and magnesium, and a very good source of vitamin A, vitamin C, potassium and manganese (Source: Nutritiondata.com). In short, squash is a fantastic food option for those interested in better health and losing fat.

What to look for when buying squash

At this time of year it’s really hard to go wrong because freshness is at it’s peak. However, when buying squash look and feel for dry, hard, tough-looking skins with no soft spots or bruises. There’s no need to act like an Italian grandfather playing knock knock with all the watermelons over in the next stall. That myth need not apply here.

Winter squash types and applications

Here is a manageable list of the squash varieties that you can expect to find down at your local farmer’s market:

Butternut – It’s probably the most popular and versatile of the squash varieties because of it’s very sweet and nutty taste. Because of it’s moist flesh it can be roasted or toasted but usually you’ll find it pureed into delicious soups or casseroles.

Kabocha – Medium in size and shaped like a flattened globe with dark green, bumpy skin. It’s orange flesh is dense, dry but still very sweet. When your looking for something a little “meatier” then this type is your choice particularly for asian style dishes where absorption of Thai or Indian flavors are important.

Spaghetti – Oblong in shape with smooth yellow skin, it’s a gluten free friendly food for those who struggle with the effects of wheat, barley, and other gluten sources. If you’re little uneasy about the task of cutting open a squash like the spaghetti, then several people suggest putting it in the microwave for a minute in order to cut through the skin. I enjoy slicing the squash into wedges placing them into a steaming basket over boiling water for 20 minutes. After the steam, toss in some pesto sauce and you have an excellent pasta dish substitute.

Acorn – Small in size and shaped as an acorn, they’re dark green and orange with a deeply ridged skin. It’s most commonly baked, but can also be microwaved, sauteed, and steamed.

Delicata – Medium in size, elongated with a cream-colored skin striped with orange and green, it’s also referred to as sweet potato squash. You can eat the outer skin and will find the flesh is creamy and has a sweet corn-like flavor.

Buttercup -  Medium in size, with a drum-shaped with dark green skin marked with gray. Its orange flesh is dense, dry and sweet. Much like the Butternut squash, you will usually find it mashed into a soup especially in the cuisine of countries located in the southern hemisphere.

You can find loads of recipes on how to prepare a soup from squash, so I thought it best to share one for baking occasions.

West Indian Chicken and Squash Recipe

Makes 6 servings

* 2 tbsp (30 mL) extra virgin olive oil – most recipes will call for vegetable oil
* 2 cups (500 mL) chopped onion
* 2 cloves garlic, minced
* 1 tbsp (15 mL) tomato paste
* 4 tsp (20 mL) mild curry powder
* 1/4 tsp (1 mL) ground cloves, nutmeg, or cinnamon (it’s completely optional, don’t worry)
* 3 cups (750 mL) chopped tomatoes
* 2 cups (500 mL) chopped sweet red and yellow pepper
* 1/2 cup (125 mL) chicken broth
* 2 1/2 lb (1.1 kg) chicken drumsticks and boneless chicken thighs (skinless of course)
* 4 cups (1 L) peeled squash (butternut is a great choice here), cut into 1/2-inch (1.2-cm) cubes
* Salt and pepper

In a Dutch oven, a camp oven (my Aussie friends know what this is), or a casserole dish heat oil over medium heat.

Add onion; cook, stirring occasionally, for 5 minutes or until softened. Stir in garlic; cook for 1 minute. Stir in tomato paste, curry powder and cloves and cook for 1 minute.

Stir in tomatoes, red and yellow peppers and broth; bring to boil over high heat. Add chicken and squash; cover and simmer, stirring occasionally for about 30 minutes, or until chicken is cooked through and squash is tender. Season with salt and pepper to taste. Can I have a bowl when it’s ready? Thanks!

I found the approximate nutrition per serving from a similar recipe in an old cook book: 436 calories, 17 g fat, 40 g protein, 31 g carbohydrates, 9 g fiber

But I would say my recipe scores higher on the health scale since older recipes call for vegetable oil and don’t specify skinless chicken pieces. If your looking for more foods that taste great and help you lose weight then check out our Burn The Fat, Feed The Muscle review. Tom Venuto’s discussion on nutrition and whole foods is worth a serious read.