3 Hormones you MUST Address for Fast Fat Loss

By John Romaniello, New York's Premier Fat Loss Expert and the creator of the Final Phase Fat Loss program

It seems like most fat loss programs focus on one main thing: to burn fat, you have to expend more energy than you take in.

Such a focus makes sense of course, because if there is a universal truth to fat loss, that's it.

This is what we call "energy balance." In order to lose fat, you have to create what we call "energy debt" or "energy deficit" – that is, eliminate the balance and instead be on the negative side of the balance scales.

Of course, that works very well for "beginning" fat. However, success doesn't last forever.

As anyone who's ever been on a diet and exercise program of any kind can tell you, at first it's pretty smooth sailing. Eat less, do more, lose fat.

And then it stops! And as those same people can also tell you, it usually stops suddenly.

Of course, the first instinct people have is a very natural one…to simply do more of what was bringing them success in the first place.

So they eat even less and do even more.

And…have no results.

You see, what these people fail to realize (and what most fat loss programs fail to address) is…

After a certain point, simple energy deficit no longer covers the tab.

It becomes more about what type of deficit.

Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more calories through exercise.

Even then, things don't always happen as quickly as you want.

You see, once you've hit a fat loss plateau or when you're trying to lose the last few pounds (like I was when I was dieting for the beach house), fat loss becomes less about energy balance and more about hormones.

You see, some hormones, such as Leptin, actually control the majority of your general fat loss efforts and all of the factors thereof: appetite, satiety, "starvation mode." However, assuming you're eating enough and trying to create an energy deficit through training, Leptin isn't the issue.

In Final Phase Fat Loss though, you're never on a severe diet, so you don't have to worry about Leptin.

There are other hormones however, which are a bit more insidious in their effects on your physique. They don't just determine IF you gain fat – they determine where you gain it, and whether you're able to lose it from those areas.

Those "problem" areas on your body are there for a reason.

"Problem areas" are created by your hormonal environment, and it's your hormones that force your body to have particular fat storage patterns.

In this article, we're going to talk about the three most common types of regional fat storage, and the hormones that cause them.

Back Got Back: Low Body Fat Storage

One of the most common types of fat storage that we see in women is the "pear shape" – fairly thin on top but heavy on the bottom (and IN the bottom, if you know what I mean).

This is so common that we often refer to a "pear shape" as a body type. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. This is one reason why you see this type of fat storage primarily in women.

High levels of estrogen are awesome for enjoying Grey's Anatomy and makin' babies, but terrible for fat loss – which is why women usually have more trouble losing fat than men.

However, anyone—male or female—with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you'll store fat in your lower body; mainly in the hips and thighs.

And yes, it IS possible for men to have high estrogen levels. Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.

On the whole, estrogen related fat storage is a pain in the butt (get it!?) but it is not completely unmanageable. You see, you can offset this phenomenon with certain types of training.

No worries, ladies (and gents!), I'm here to help.

In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Essentially, they're great for burning calories and for shedding lower body fat through estrogen management. Combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores.

 

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Muffin Tops: No Love for the Love Handles

Probably my least favorite incarnation of regional fat storage is love handles and lower back fat. This is, of course, because I personally suffer from such.

Even when I am in lean condition – I'm talking shredded pretty much everywhere else – I store some fat in my love handles and lower back. It used to take me an extra 3 weeks to get rid of it!

The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage.

When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. Nothing too serious, but a decade of eating rapidly digesting carbs followed by, well, more rapidly digesting carbs, made my insulin spike and crash and spike and crash all over the place.

On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period.

The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity. The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat.

On the other hand, insulin resistance is the opposite; you don't deal well with carbs. And anything other than a low carb diet pretty much means you're gonna hang on to some fat.

And, to make matters worse, as I mentioned previously, there are regional effects. It's been shown that people who store fat in the love handles are generally very insulin resistant – and therefore it can be reasoned that insulin resistance leads to love handles and lower back fat storage (which of course, means that insulin resistance makes it very hard to lose fat from that area as well).

I'm sure many of you out there who have been heavy before are experiencing much the same problems that I used to have.

The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. For example, with careful planning and selection of exercises, you can start to whittle away at your love handles and lower back fat while you increase insulin sensitivity.

The better news is that I've figured out a specific series of training sessions that will do just that.

The One, the Only: Belly Fat

Without question, the most common type of regional fat storage is belly fat. If this isn't you, it's someone you know.

Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it.

Outside of that, it's hormones baby, hormones.

The one we're talking about here is cortisol. This hormone has been in the media a lot in the past few years, and I've talked about it a bit, so by now you know that cortisol is sometimes called a "stress" hormone.

That moniker is more appropriate than you know.

Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress – both emotional and physical. So to combat cortisol, it's not enough to just get more sleep or stop drunk dialing your ex-girlfriend (although that helps, I've heard).

Instead, it is of far greater effect to combat cortisol through resistance training.

Now, if you're observant, you may have noticed what seems to be a contradiction.

As I said, cortisol is also produced through physical stress. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone.

Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive.

It's important to note, however, that long duration cardio and extended lifting sessions are what produces the most cortisol, and I always recommend against those.

Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle-wasting effect and the cortisol related belly fat storage.

Are you ready to fight these hormones?!

If so, click * HERE * to learn more and find out about using specific types of training to combat the nefarious three hormonal nemeses by producing hormones that offset the effects of estrogen, insulin, and cortisol.

To learn more about Final Phase Fat Loss, click here.

 

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The 4 Key Components of a Healthy Meal Plan

Most people admit to feeling a little overwhelmed when it comes to developing a healthy meal plan. In fact, I would guess that's the biggest reason why most people fail when it comes to a diet of any kind. If it's too complicated or too difficult, there's no way you are going to stick with a plan for weight loss. And that's where most diets lose you—there's always a mile-long list of what you can eat and what's forbidden. Or you have to count calories and carbs, which means you have to jot everything down in a book.

Let's be realistic—none of that is going to happen long-term when you are busy and always on the go.

I like to break down my healthy meal planning into four blocks. If you incorporate each of these four blocks into your daily routine, at every meal and every snack, then you have mastered the Diet Solution Program. Sound too easy to be true? It's no gimmick—just plain common sense that takes the guesswork out of eating right to lose weight. Here are the four components you should use with every meal:

Vegetables

As you were growing up, I bet your parents told you to "Eat your greens!" As with most of the things our parents tried to teach us, this healthy eating tip is absolutely true. You should incorporate a serving or two of veggies with every meal and every snack.

They will provide you with essential vitamins and minerals your body needs. They also contain fiber, which will help keep you regular and also helps to keep you feeling satiated between meals.

Remember that foods like corn and peas are actually not vegetables, but legumes and grains. Limit your intake of those, and opt for vegetables like lettuce, spinach, kale, celery, and peppers instead.

Healthy Fats

Did you know that organic coconut oil is actually a healthy fat?

You should absolutely eat fat with every meal, and I am including snacks in this as well. Healthy fats are MUFAs or PUFAs that give your body the kinds of essential fatty acids you need to thrive. Healthy fats can also help you feel satiated between meals, which is what helps you to stay on the straight and narrow with your healthy eating plan, resisting the urge to binge eat. Healthy fats include olive oil, organic butter, coconut oil, raw nuts, nut butters, and avocadoes.

Water

Water should be your go-to beverage of choice while making the healthy eating switch. In fact, you should be drinking water not just with every meal, but between meals as well. The old adage about drinking 8 glasses of water per day is outdated. Instead, you should be aiming for half your body weight in ounces of water per day—more than that if you work out.

Why so much water? Studies show that most Americans are slightly dehydrated. Dehydration can actually register in the brain as hunger rather than thirst. So by drinking enough water, you are keeping your body from feeling hungry, and that keeps you from eating more food than you should.

Protein

If you've read my blog for any length of time, you know that I am a big believer in the power of protein. That's why it's an essential building block of a healthy diet and should be included in every meal, even snacks. Protein provides your body with essential amino acids you need for neural and cognitive processes. In addition, it has a stabilizing effect on your blood sugar, evening out those highs and lows that can cause you to eat everything in sight.

Not all proteins are created equal, though. I am a fan of whole organic eggs, all-natural cuts of meat, raw nuts, and nut butters. Stay away from fatty sources of protein, meats that contain nitrites or nitrates, and soy products. Those types of proteins can be detrimental to a healthy diet.

Building the perfect meal is easy when you follow the Diet Solution Program. Simply build these four nutritional blocks into every meal and snack, and you should begin seeing results in no time at all!

 

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The Best Diet Plan is NO Diet at all

As a nutritionist, the most common question I get daily is "What is the Best Diet to follow?"  My answer is always the same and one that shocks many people.  "The best diet to follow is to follow NO diet at all."  How could any nutritionist wanting to promote health tell you not to follow a diet?"

Easy.  I'm here to tell you that diets do not work.  They are one of the most common reasons people have such a hard time losing weight.  People are making the mistake of following a diet instead of following a delicious way of eating that will satisfy their hunger, their taste buds and help them reach and maintain an optimum weight and optimum health.

With all of the junk food, false advertising, and false information out in the world today, how is this even possible?  A delicious way of eating healthy that will help me lose weight at the same time?

Yes, this is possible for you once you are armed with the correct information.

The best diet is going to be one that you can stick to (for more than just a week), one that includes delicious food and one you are happy with, not to mention one that you can maintain for a lifetime.

Here are a few tips that will help you develop the Best Diet for you:

1.  Only eat food you enjoy.

Well Isabel, that would be just great, but I enjoy pizza and donuts and that sure doesn't seem to be helping me lose weight.  Yes, I agree.  What I mean here is don't establish a crash diet of cottage cheese and grapefruit if you absolutely hate those 2 foods.  Healthy food does not have to be akin to bird seed.  How about scrambled whole eggs in butter with your favorite vegetables and 2 slices of sprouted grain toast?  French toast made from healthy bread, and eggs?   A juicy hamburger or steak for lunch or dinner?  How about making your own pizza from healthy ingredients?  I could go on and on with a long list of delicious foods. The point is you do not have to eat like a bird or eat tasteless food to be healthy and lose weight.  Find the healthy foods you enjoy and get creative with those.  You will find you will have an incredible amount of delicious food options.

2.  Do not go cold turkey.

Rome wasn't built in a day right?  You do not have to change every single one of your habits overnight.  Establishing one healthy eating habit each week or eliminate one "not so good" food every week.  This will prove to be life changing in just 1-2 months.  Not to mention it will eliminate any stress or anxiety you may have over changing all of your habits overnight.  Start with the easiest one for you.  How about drinking water?  Can you replace your sugar drinks with water and just do that for one week?  How about just cutting down on a few sodas and replacing them with water?  One small step each week will make your transition simple and easy.

3.  Do not go hungry.

Another very common mistake I see is people starving themselves in an effort to lose weight quickly.  The truth is you do not need to feel hunger in order to effectively lose weight.  Actually, the contrary is true.  You must give your body enough nourishment (good nourishment, that is) in order to see weight loss results.  Make sure to feed your body consistently throughout the day.  Breakfast, lunch and dinner are all important but so are snacks in between.  Munching on things like raw nuts, fresh fruits and healthy trail mixes can really keep you from experiencing any hunger throughout the day and help control any cravings that may come up.

Remember that the Best Diet you can begin today is an eating plan that does NOT resemble a diet at all.  Tell people you had French toast for breakfast, chicken stir fry for lunch and a juicy steak with potatoes for dinner and they will wonder how in the world you are losing weight and looking great.   Easy, I stopped dieting and found the Best Diet for me!

Find out how to eat delicious food and still lose weight with these amazing fat loss tips

 

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A delicious Fat Burning Food that’s easy to make

Coconut milk has become an absolute staple in my diet. I use it in sauces, coffee and tea, and in any recipe that calls for regular cow's milk…I just love the stuff!

When I first started using it, I purchased the canned variety at my local health food store and would go home and transfer it into a glass container in the fridge. The ingredients list was very short (coconut and water) and it seemed like a delicious, healthy option for me and my family.

But there was 1 thing that continued to bother me a bit. With the frequency that I began to use the stuff, I didn't like that I was using a "canned" product so often. Unfortunately, any canned foods are going to contain chemicals that leach from the actual can and I just didn't feel good about using something like that SO often.

Don't get me wrong. I'll use canned products from time to time, and there's nothing wrong with using some canned items every week, but when it is a food that has become a daily staple, I felt I needed to take a bit more of a natural approach to this particular food.

Next I found the coconut milk varieties you find in the refrigerator section of your grocery store. That seemed like the next best thing. Unfortunately, once I started going through the ingredients list, I quickly found ingredients like carrageenan, guar gum and evaporated cane juice and decided I wanted to enjoy my coconut milk without these added ingredients.

So I decided to do what any super busy, working mom would do…make my own…hahaha…as if I really have the time to do this!

In all seriousness, the recipe below is so super easy and fast that even a pregnant, working mom (yes, I'm talking about me) can handle it and keep it in the fridge on a regular basis.

Homemade Coconut Milk (I learned this method from Tropical Traditions)

Ingredients
· 7/8 cup of shredded coconut
· 1 cup hot water
· ½ cup hot water

You will also need:
· Blender
· Colander
· Cheesecloth
· Large bowl

Directions:
Add shredded coconut into the blender. Then add 1 cup hot water into the blender. Blend at high speed for 2-3 minutes. Put your cheesecloth over the colander. Pour the pulp (from the blender) into the cheesecloth. Squeeze the coconut milk into the colander. Put the pulp back into the blender. Add ½ cup hot water. Blend on high speed again for about 1-2 minutes. Pour the pulp back into the cheesecloth. Squeeze more coconut milk into the colander (Basically repeating the process to get as much coconut milk out of the shredded coconut as possible).

This may sound like a lot of steps, but I assure you its super easy. It's just blending water and shredded coconut and squeezing the milk out of it. You will notice right away this homemade version is much tastier and healthier than any store bought canned brand.

Let me know what you think!

 

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The Best Way To Fire Up Your Metabolism, Burn Fat Fast and Develop Lasting Health

Ask ten people what type of exercise they should be doing to burn fat and fire up their metabolism and they'll all probably tell you the same thing.  They'll tell you that you need to do 30-40 minutes of moderately-paced aerobic exercise on a treadmill, elliptical machine, stair climber, etc. for 3-5 times per week.

They'll probably also tell you that more is better…4 times per week would be better than 3, and 5 times per week would be even better.

People will tell you this because that's been and continues to be the mainstream recommendation for fat burning by many fitness professionals.  Get in a certain target heart rate and stay at that heart rate for 30 minutes or so, several times per week.  I am here to tell you there is a better way.

Sure, you'll burn some calories while you're running to nowhere on a treadmill, but you won't make a complete physique transformation with this type of exercise alone.

In fact, this type of exercise can actually be counterproductive to burning fat.  Here are just a couple of reasons:

Long duration, lower intensity aerobics calls upon your stored body fat for energy during the sessions.  While this may sound good, this can actually cause your body to create more body fat in reserve after the workout is over to have ready for your next workout.

Yikes!

What's worse, this type of exercise when done frequently as typically suggested, trains your cardiovascular system to be efficient.  Again, while this sounds good, your heart and lungs can actually reduce their capacity for work as they are getting more efficient at doing easy work (your long duration, low intensity aerobic workouts), which reduces their ability to handle stress.

 

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This can lead to a host of other problems including higher change of heart attack.  You are only working within your current aerobic capacity because you're never challenging it to go beyond what it's capable of.   And anything that is easy will not yield results even close to what's challenging for the body to accomplish.

Instead, you should be challenging the body to increase its capacity, so that it is stronger and able to deal with stress more easily.  How is this done?

The fastest and most efficient way to rev up your metabolism, burn fat faster, and develop lifelong health and fitness is to add lean muscle to your body through resistance training – period. You want life changing results in the quickest possible time? Get stronger and build some muscle. When you add lean muscle to your body you'll be literally turning your body into a fat burning machine!

Let's say that you were eating the amount of calories that allow you to maintain your current bodyweight, but began to add lean muscle to your body through proper resistance training…you'll need to use some of those calories you're eating to feed the new muscle, creating a calorie deficit in your body.

In addition, when you stimulate your body with proper resistance training like I teach my students, the repair and growth process will call upon your stored body fat for energy.  This calorie deficit combined with the repair and growth process will allow you to burn fat all day long, every day.  You'll even get these fat burning effects when you're sitting around doing nothing at all.

Also, properly conducted resistance training actually increases your heart and lung's capacity for work.  By placing intense demands on your body, it is forced into being ready for anything you throw at it.  This makes you more resistant to cardiovascular health problems that plague most people…even those that exercise with aerobics frequently.

And the beauty is I've discovered that you don't have to spend much time working out to get the fat loss effects, and strength and muscle gains that will create this environment…you can actually get it done with 2 or 3 weekly workouts that last between 20 and 30 minutes, and even less time at an advanced level.

And it's easy to make this type of exercise part of your life because of its efficiency…and it will help keep you lean and healthy for the rest of it…muscle is the stuff that fat burning furnaces are made of!  That I can promise you.

Click here to take a look at some great fat burning exercises.

 

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The Best Fat Burning Pills That Do Not Exist!

Back in the day when I was still struggling to lose weight and getting totally desperate to see any kind of results, I fell into the same "quick fix" trap that I still see people falling into now. I tried every last extreme diet out there and I even resorted to dangerous fat burning pills…all in an effort to drop even just a little bit of weight…something, anything…I just didn't want to be fat anymore.

In my own defense (if I don't defend myself who will?), I didn't quite know back then how dangerous these pills were…at least not as much as I know now. I just figured so many other people were taking them and they were sold at the local store, they must be safe, right? Definitely NOT!

Here was the problem (for me and maybe for you too). We all want to see results and we want to see them NOW! Not only do most of us (myself included) lack patience in many areas of our lives (yes, get it to me yesterday) but sometimes when we don't see results in an instant, we lose steam, we give up, we just figure it's impossible.

Now, I'm not going to turn this into a Tony Robbins, self development, "You can do it" speech. But what I am going to tell you is that if you're looking for a quick fix to weight loss, fat burners are NOT the answer.

I could go on and on and tell you all the dangers associated with many of these pills…potential heart attack and damage to the heart, hormone disruption, stroke, permanent damage to your metabolism…but I think at this point many people are well aware of how dangerous these pills can be. We've all seen the unfortunate news reports of people dying from these pills…it's just awful.

What I do want to share with you are some "safe", quick ways to get your fat burning engine cranking. Yes, healthy eating and exercise are always the answer, but sometimes we need just a bit more to get the ball rolling.

Here are some of my own strategies that anybody can implement safely for accelerated fat loss results:

1. Eliminate Wheat and Dairy for 2 weeks or more. I know, I know…this should be the Isabel theme song. I know I remind you of this all the time, but the truth is, it works! Most wheat and dairy products will cause an inflammatory response in your body (without you even realizing they are the cause) and make it really difficult, sometimes impossible to see fat even budge off your body. Wheat products include most breads, cereals, crackers, and pastas. Dairy includes milk products and cheeses. Eggs are ok and in many cases and butter is ok as well and will not stop the fat burning process.

2. Eliminate all grains for 2 weeks or more. Holy smokes..now Isabel is getting a bit carried away here. Look I'm just telling you what works. And if you have to get into a bikini in a few weeks, your high school reunion is right around the corner (and your ex-boyfriend will be there!), or you just want the pounds to come off faster, I highly suggest going "grain free" until you reach your desired weight. NO, I'm not saying grains are unhealthy. I'm just saying sometimes fat loss will be more accelerated without them. Grains include rice, oatmeal, millet, quinoa and spelt. All healthy, yes, but a few weeks without them will help your body shed fat faster.

 

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3. Add lemon to your water. Lemon is a wonderful detoxifier to the liver. And since the liver is your "fat burning" organ, we want it always working at optimum. Keep your liver squeeky clean, by not only eliminating processed foods and toxic substances from your eating plan but also by giving it a good cleaning with some fresh lemon. You can also add some cayenne pepper to your drink as well and that will help to get your bowels moving (if the food is not finding its way out, weight loss will be much slower).

4. Eat your fruit servings before 4pm. Again, another wonderful food group that I am in no way saying is "bad" but you may see increased fat loss results by eating your fruit with breakfast, mid morning snack and lunch and then sticking to veggies for your mid afternoon snack and dinner. Raw carrots and peppers are great with almond butter in the afternoon and a piece of steak or salmon over sautéed greens and a side salad is a great dinner. You will then still get in your fruit servings for the day but will have had them much earlier in the day.

There are many tactics and strategies that you can try before resorting to something dangerous like taking fat burning supplements that will work when you stick to them. Take action on the above 4 steps and walk onto the beach or into that high school reunion feeling and looking great. And if you're lucky, your EX doesn't subscribe to my newsletter and he'll be wondering why he ever let you get away.

 

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The Diet Solution Recipes: How to Make Your Own

Some people are intimidated by the idea of preparing healthy meals; so they either eat grilled chicken everyday, or they stick to theDiet Solution recipes listed on this site. Newsflash! These are not your only options for nutritious meals. Making your own healthy recipes is easier than you think. Simply start with the right ingredients and learn to channel your inner chef.

Choose Natural Ingredients

When you're preparing your recipes, always use wholesome ingredients. With all of the different foods on the market, trying to determine what's healthy and what's not is kind of difficult. I have one rule that I follow – keep everything as natural as possible.

Natural foods include fresh produce, whole eggs, free-range poultry and lean meats. These foods are not processed and they do not contain trans-fats, preservatives or any of the other chemical additives that make them dangerous for human consumption.

Use Organic Fruits, Veggies and Meats Whenever Possible

Those of you who read my blog or follow the DSP program know where I stand with regard to organic foods. I choose organic meat, poultry and produce for my family because these foods don't contain synthetic chemicals, sewer sludge or genetically engineered materials.

Besides, when I think about feeding my little one food that can potentially cause or contribute to life-altering conditions, it motivates me to buy organic every chance I get.

Despite what manufacturers say, your body was not designed to handle the toxins in processed foods.

Prepare Food Using the Right Kind of Oil

You'll find a lot of recipes that require food to be sautéed, baked, fried or grilled. If you want to make your Diet Solution recipes as healthy as possible, forget about using shortening and vegetable oil. Instead, use olive oil, real butter or coconut oil–all organic of course. All of these oils are healthy and can add nutritional value to your meals.

Coconut oil is great for deep frying foods. Olive oil and real butter can be used for sautéing. If you try to deep fry your foods in olive oil or butter, you may set your kitchen on fire, so please, don't do it! You can also use olive oil to coat your meats and vegetables before grilling or baking them.

Don't Be Afraid to Experiment in the Kitchen

Recipes are not etched in concrete. You have every right to modify them by swapping out unhealthy ingredients for ingredients that are more nutritious. For instance, if you come across a recipe that calls for milk, you can make it healthier by replacing it with raw milk, almond milk, or coconut milk.

If you don't like a particular food, or you want to give a recipe a different flavor, simply replace or eliminate the ingredients of your choice.  Also, don't be afraid to get in the kitchen and use healthy ingredients to whip up a few original concoctions of your own. Chefs do it all the time. I'm definitely not a chef and I do it too.

Sometimes my self-created mixtures are a big hit and others times – not so much. The point is there are a lot of delicious, healthy recipes to be made; so get in that kitchen and start mixing! I'm always itching to try new foods. If you come up with a dish that you absolutely love, send me the recipe so I can taste test it.

You don't have to deprive yourself of delicious meals to slim down with our Diet Solution recipes. Watch the video to find out some simple and basic ideas that are delicious and creative.  The Diet Solution Program will teach you how to eat hearty and still lose weight.

 

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Diet Solution Recipes Roundup

Tossed Salad with Our Basic Dressing. Your Organic Greens Will Taste Wonderful, Trust Me.

If you're a regular reader of this blog, you know how I love to get my claws (and mouth) on healthy Diet Solution recipes. I get a lot of the cool recipes from generous DSP followers. I also thumb through cookbooks, surf the Internet and do a lot of experimenting in the kitchen. When I get a hold of delicious recipes, I'm always excited to share them with you.

I've sent out recipes in my newsletters, published them in my books, and posted them here on this site. If you're short on time and you don't want to dig through tons of recipes, today's your lucky day. Here's a quick roundup of some favorites.

Healthy French Toast

• 2 slices of sprouted grain, rice or spelt bread
• 2 eggs
• 1 tablespoon of real butter
• maple syrup
• cinnamon

Mix the eggs in a bowl. Dip the bread in the egg mixture and generously coat both sides. Heat a pan on a low to medium setting and add the butter. After the butter melts, add the coated bread. Cook the bread for 3 to 4 minutes on each side. Top with cinnamon and maple syrup.

Mediterranean Roast Turkey

(Andrea, a DSP member)

• 1 large chopped onion
• 2 tablespoons freshly squeezed lemon juice
• 1/2 cup pitted and copped kalamata olives
• 1 1/2 teaspoon minced garlic (bottled)
• 1/2 cup of julienne-cut, oil-packed, sun-dried tomato halves (drained)
• 1/2 teaspoon sea salt
• 3 tablespoons arrowroot powder
• 1 teaspoon Greek seasoning mix
• 1 trimmed, boneless turkey breast
• 1/2 cup fat-free, low-sodium chicken broth
• 1/4 teaspoon freshly ground black pepper

Combine turkey, onion, lemon juice, garlic, tomatoes, sea salt, seasoning mix, olives and pepper in a crock pot. Pour in 1/4 cup of chicken broth and let the ingredients cook for 7 hours. Combine the arrowroot and the rest of the chicken broth in a small bowl and whisk until it's smooth. Add the mixture to the crock pot. Cover the pot and cook on low for 30 more minutes. Slice the turkey breast after it's cooked.

Tomato and Cucumber Salad

(Annie, a DSP member)

• 5 diced tomatoes
• 1 onion, finely chopped
• 1 chopped green pepper
• 1 sliced cucumber
• handful of chopped basil
• handful of chopped parsley
• 6 chopped garlic cloves (optional)
• sea salt
• pepper

Mix all the ingredients in a bowl and season with sea salt and pepper.

Cilantro Marinade

(Sally Fallon, Nourishing Traditions)

• handful of chopped cilantro leaves
• 3 minced garlic cloves
• 1/4 cup olive oil
• 1/4 teaspoon ground black pepper
• juice from a lemon

Mix all of the ingredients together in a bowl.

Basic Salad Dressing

• 1 teaspoon of smooth or grainy Dijon mustard
• 1/2 cup olive oil
• 1 tablespoon flaxseed oil
• 1 1/4 tablespoon wine vinegar

Add mustard and vinegar in a bowl and whisk. Slowly stream in the olive oil and continue to whisk until the oil is emulsified. Whisk in the flaxseed oil. Serve immediately.

These Diet Solution recipes are absolutely delish and approved for a healthy meal plan. Try them out and let me know what you think!

Don't wait another day to get a healthy lease on life. Let The Diet Solution Program help you achieve your weight loss goals. Learn a little more about our program and join our community where you'll find many more Diet Solution recipes from me, our staff, and our members.

 

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Diet vs. Healthy Eating Plan: 5 Big Differences

So, unless you've been hiding under a rock for the past few months, you know that Kate Middleton and Prince William got married in a big royal wedding last week. All the talk was about Kate Middleton's possible crash diet, rather than any healthy eating plan.

There was a lot of speculation about Kate Middleton's preparations for her big day, especially when it came to her diet. Gossip magazines hinted that the future Duchess of Cambridge was using a special crash diet to look her best. Others hypothesized that she was using the Dukan Regime to get fit for her wedding.

That led me to wonder—how many times in our lives have we relied on a quick fix to get us in shape for an event? Maybe we, too, wanted to get fit for our wedding days. Or maybe we crash dieted to feel more confident about an upcoming job interview, or even a high school reunion.

But did you know that you can eliminate the need for crash dieting by simply sticking to a healthy eating plan? It's true. Once you start on the road to eating wisely and well, you will no longer have those, "Oh no!" moments when you get an invitation in the mail, or run into an old acquaintance on the street.

Let's start by talking about the difference between diets and healthy eating plans. Then we'll talk further about how you can spot a fad diet at twenty paces. By learning about the crucial difference between the two, you can start a healthy eating program that eliminates the need for a quick fix.

What's a Diet?

OK, so let's define the term "diet." This simple word used to encompass everything you eat and drink. However, over time, the term diet has come to symbolize a multi-million dollar industry aimed at a quick fix for our deepest insecurities.

Diets are aimed at restricting our food and beverage intake so that we can lose weight. Some diets restrict our carbohydrate intake. Others restrict our caloric intake. Diets usually fixate on what we put in our mouths, rather than what we do with our bodies, if that makes sense.

By focusing on restriction, the plan is that you will lose weight by eliminating something from your eating routine, or by cutting back on the amount of food you eat.

What's a Healthy Eating Plan?

A healthy eating plan is a comprehensive program for improving your health by improving the quality of the foods you eat. Rather than focusing on the restriction or elimination of foods from your life, an eating program educates you about how foods impact your body so that you can make a learned choice when it comes to breakfast, lunch, and dinner.

Foods may be restricted or eliminated from your routine with an eating plan, but if so, it's because they are of inferior nutritional value. The focus is always on eating well so that you can be well.

Spotting the Difference between Fad Diets and Healthy Meal Plans

There are five key ways you can distinguish a healthy eating plan from a fad diet. Before you embark on any eating program, you might want to do a little research to see how your plan stacks up against these criteria:

1. Long term results

An eating program is focused on losing weight slowly over a period of time, so that you keep the weight off for good. Fad diets focus on shedding pounds quickly for fast, but often impermanent, results.

2. Holistic approach to weight loss

An eating program utilizes a holistic approach to weight loss—meaning you have to implement healthy lifestyle changes to guarantee success. This means your eating program can embrace anything from exercise to meditation to help you lose weight. A fad diet usually focuses solely on what you eat and drink.

3. Concentrate on the means rather than the end

A healthy eating plan will focus on the means to get to your goal weight, not just on the end result. In other words, you are encouraged to educate yourself about food so that you can make healthy eating choices. Diets are usually highly regimented and tell you exactly what to eat and drink, rather than allowing you to make your own choices.

4. Balanced nutrition

A healthy eating program will allow you to eat fruits and vegetables and will encourage you to eat a balanced diet. You can usually spot a fad diet because it will focus on eating one type of food (such as the Cabbage Soup diet, or the Grapefruit Diet), or will eliminate one or more types of food from your life.

5. No gimmicks

A healthy eating program recognizes that, unfortunately, there are no quick fixes for obesity and obesity-related illnesses. And so, with that in mind, there are no gimmicks to these plans. You have to do the work for the long-term. A fad diet usually relies heavily on gimmicks to convince you that you can shed all the pounds you want just by following one simple rule.

Let the Diet Solution Program teach you how to drown out the fad diet noise so you can feel confident in your ability to lose weight for good. A healthy eating plan doesn't consist of a diet that tells you not to eat fruits and vegetables, find out why!

Enjoy these fast five tips to stay clear of fad diets and have a Happy Cinco de Mayo! Here's a healthy tip:Dip that guacamole with cucumber slices or carrot sticks!

I hope these 5 differences helped you and here's to one more high five–Happy Cinco de Mayo!!!

 

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The Diet That Works, Great Lessons from Caveman

What is one thing cavemen knew much better than we know now? How to survive in the wild? Yes. But more importantly, they knew how to survive in the healthiest way possible. There were no diet programs in those days nor were there shelves full of diet books. What cavemen knew instinctively was exactly what the best diet that works for them.

Let's all take a quick lesson from our ancestors and see which elements of their diet are tips we can begin to incorporate right way to lose unwanted body fat and improve our health.

1. Cavemen only ate what they could kill or find in the wild. By no means am I suggesting you begin to kill and hunt for your own food (we do have grocery stores now a days, thank goodness) but we still would benefit greatly by following this method in our own 21^st century kind of way. If the food on your plate is not something your fellow caveman friend could have hunted, gathered and found himself, chances are you shouldn't be eating that food. For example, a plate of lean hamburger and vegetables, followed by fresh fruit is perfect (for you and your new friend) but add a piece of bread or some pasta and now you have confused your fellow cave friend. These are not foods that existed during those times and are foods we are much healthier without.
2. Cavemen only drank what they could find. Do you know what people have been able to find for centuries? That's right, good old fashioned H2O (water that is). Water is truly the magic potion to weight loss and increased health. Unfortunately a great majority of people are walking around severely dehydrated and suffering from many negative side effects which could all be easily resolved by drinking more water. Hunger, headaches, constipation, and digestive discomfort are just a few of the many symptoms that can easily be resolved by a few cups of water. Make sure to drink half of your bodyweight in ounces of water each day (i.e. 200 lbs should drink 100 ounces).
3. Cavemen stayed active for a majority of their day. I know this isn't exactly part of their Best Diet but it is an essential and integral part of fat loss and optimized health. Tell your new caveman friend that he has to sit in an office chair all day and then go home and sit on the couch for the rest of the night and he will look at you like you are crazy (not that he doesn't already think you are crazy but this would make matters worse). Move, move, move. Movement doesn't always mean formal exercise. Take the stairs to your office, walk the parking lot a few extra times, get up and walk around the office a minimum of once per hour, anything to prevent you from sitting all day long. Today if modern man even tried to keep up with the daily activity and regimen of a caveman, they would quickly fall over in exhaustion.

The Best Diet and the Best Lifestyle plan can be easily established by just modeling the daily activities and food choices of cavemen. Use this question today to establish your own caveman habits "Is this food or drink something I could have found in the wild thousands of years ago?" If the answer is no, don't eat it and find yourself a food that is more natural. Of course, don't forget to share with your new caveman friend!

To get started on your own Healthy Meal Plans right away, download your FREE FAT LOSS Report

 

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Fat Burning Meals you and your family will love

This week my sister is visiting me in South Carolina from New Jersey. I absolutely love it when my family comes to visit and we always have an absolutely incredible time. The other great benefit about these family visits is that, without fail, everyone always goes home lighter.

What do I mean?

Inevitably, when friends or family spend a whole week eating with me they quickly learn how delicious healthy eating really is (and how easy it is too!) I promise I do not starve my guests. Actually, it's quite the opposite. They always feel like they've "eaten TOO much", but somehow managed to lose weight over the course of the week.

So what exactly do I eat all day? People ask me this question all the time because with the demands of being a mom, working full time and being pregnant (5 months now), they just can't believe how I'm still able to keep up with a healthy lifestyle.

Here's exactly what I ate yesterday and how I was able to keep my eating plan delicious and simple even with the demands of a busy day.

6am Wake up – Have to wake up before my son (18 months) to get a little time to myself in the morning. I check my emails and sip on some Green Tea with a bit of stevia.

6:30am – Flax seed and Athletic Greens shake.

Athletic Greens has become an absolute staple in my eating plan. It's made from a variety of organic fruits and vegetables with added probiotics and digestive enzymes…it's like "nutrition insurance" in a jar. Not only does this stuff taste great, it's quite satisfying and energizing, especially first thing in the morning.

Try Athletic Greens Here

I put 1 Tbsp of fresh flax seeds in my Magic Bullet (you can also use a coffee grinder). I grind up the seeds to make flax powder. I then add 1 Tbsp Athletic Greens, water, ice and a touch of stevia and blend. Yummy morning shake!

7:30am. By this time my son is awake and ready for "FOOD, EAT, FOOD, EAT"…that's exactly what I hear until I get his breakfast on the table. We both have 2 soft boiled eggs, sautéed spinach, and fresh blueberries and strawberries (yes, my 18 month old son eats exactly what I eat). The eggs were quick and easy to cook and the spinach was left over from dinner the night before.

I pack some raw nuts (Brazil nuts, macadamia nuts and almonds), 1 apple, and a bag of baby carrots for my snacks and my lunch (see below).

9am – My son goes to grandma's and I'm off to work.

9:30am – 10:30am – As I work I snack on my raw nuts, baby carrots and ½ of the apple. I have the same snack in the afternoon. I don't always do this, but sometimes it's just easier.

12:30pm – Lunch. I actually made my lunch the night before while I cleaned up after dinner. I've got some Chilean Sea Bass (broiled in the oven), over a pretty big salad (greens, tomatoes, cucumbers, artichoke hearts, peppers) with 1 sweet potato. I use apple cider vinegar and extra virgin olive oil as my dressing along with some salt and pepper.

Packing my lunch in the evening while I clean up after dinner has become such habit and routine for me, I don't even think about it. I have definitely found that creating a "system" for packing and prepping your food will make following a healthy eating plan much, much easier. Find a "system" that works well for you and your family.

3:30 – Afternoon snack is the same as morning snack. Again, I don't always do this and many times I will have 1 slice of Ezekiel Bread with 2 Tbsp of almond butter and 1 Tbsp of apple butter (my favorite snack!)

5:30pm – I head home. We put some skirt steaks in to marinate and my hubby got the grill going (it was 80 degrees and sunny, a phenomenal day in the south!) We also grilled eggplant and zucchini that I marinated in balsamic vinegar, salt, pepper and Italian spices. I made some brown rice to go along with the meal.

9pm – before bed – Almond butter and apple sauce with cinnamon sprinkled on top. I love this snack because it is a bit sweet and filling and really helps to curb any sweet cravings that may start in the evening.

There you have it…nothing complicated and nothing bland and boring. I love my clean, healthy food and love how it makes me feel all day. I always choose foods I enjoy and never "make" myself eat something just because I think it's supposed to be good for me (although it is important to be open minded and adventurous).

Stay tuned for a couple new, delicious recipes I just made for my family and got rave reviews!

 

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